Monday 100118
Deadlift 3-3-3-3-3 reps
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Compare to 090104.
CFBK Strength Preference: CF Football
Complete 16 rounds:
Sprint 100 meters
*Rest 3:1 (3:1 means however long it took you to sprint 100 meters times your rest by 3)
*Example 15 seconds: 45 seconds
A Quick Note on the Haiti Disaster
As everyone knows, the magnitude of the disaster in Haiti is nearly incomprehensible for those of us not directly involved. But one of our members has been directly involved, Kirk MacLeod (who just got his Level 1 in Montclair this weekend)-Security Adviser to the United Nations. For those of you who are unaware, the U.N. Consul in Haiti suffered heavy losses, including many, many close colleagues and friends of Kirk, including the man who hired him and his wife. It's easy to forget that there are people who are continually working in the worst of conditions to ensure that others might have the chance to experience the same level of relative peace and security that we enjoy here in the States and most of the developed world. Kirk hopes to be traveling to Haiti soon to help reestablish the infrastructure of the consul there, retrain personnel that have to be replaced due to the heavy casualties and help to restore a measure of basic civil security so everyone can have access to food and water.
Kirk has requested that if you wish to honor those who have passed in service and "remember their good works and dedication to the pursuit of peace", you can make a donation to one of the following organizations:
1. UNICEF
2. WFP
3. Doctors Without Borders
4. The Red Cross
All of these organizations have infrastructure and distribution in place and can get the majority of your donation to those who need it the most, especially the children.
Thanks,
Court
Started the fighter pull-up program today.
5-4-3-2-1
Warm up
DL 205 3x3
WOD
225-255-275-305(2)-255
Warmup: 225x3, 315x3, 405x3
Work sets: 425x3, 435x3, 445x2, 445x2, 425x3, 425x3
Couldn't keep the 3rd rep on 445 from swinging out away from me. Dropped to 425 on the last and did an extra set without oly shoes, which felt better.
225-255-275-305-255
(5,4)
95x3
115x3 warm up
135x3
155x3
165x2
165x3
175 fail
175 fail
135x3
cash out 13:13 4 rounds- jump rope 100 turns run 400 m
245, 275, 305, 335, 365(PR)
Craig
Your work sets are spread way too far apart.
WOD:
315 X 3
365 X 3
405 X 3 PR
315 X 3 (worked on form)
315 X 3 (worked on form)
Cashout 4 rounds. 50 double unders; 400m run 11:59
I know, didnt expect to be able to get that high and planned on maxing at 275. Didnt have it in me to add more work sets so i'm counting my last 5
Just did this last week and it was terrible! But I did it again tonight, since I need to deadlift more often.
First I found current 1RM on back squat.
165x2, 185, 205 (PR), 215 F, 210 (PR), 215 (PR), 220 (PR), 225xF, 225xF
Really excited about that 20# PR.
After, deadlifts x3:
135, 185, 215, 230 (PR), 235 (PR)
Still had more in the tank but not enough time.
Great job, everyone. It was fantastic to see Brooklyn so full tonight!
Great work today everyone!! Just want to let you guys know that the lunchtime class will end promptly at 2PM tomorrow,Tuesday January 19. Please be on time or get their early. I'll be there early tomorrow if you want to start at 1230 or 1245. Thank you very much.
Also started fighter pull up today
5-4-3-2-1 green band
83X3- warm up
93X3
103X3
123X3
143X2
123X3
Cash out: fight gone bad
191
hey guys
check out this feature we did for men's health
finally available online
featuring torch and crossfit brooklyn
http://www.menshealth.com/coolestjobs/kevin-williams/kevin-williams1.php
I'm not from the state, newbie to these sports.
Heel lifts are wedge-shaped blocks which slip in the heel portion of a shoe, with the purpose of adding elevation beneath one or both feet for therapeutic purposes. People who endure foot pain whilst wearing shoes for a long time. height insoles can relieve pain. height insoles are also perfect for people who want to increase their height.
Being short is no sin, if everyone else around you is taller, it is obvious you would desire to appear taller also.
Shoe inserts are wedge-shaped blocks which slip in the heel part of a shoe, with the purpose of adding elevation under one or both feet for therapeutic reasons. People who endure foot pain when wearing shoes for a long time. Heel lifts can alleviate pain. Shoe lifts are also perfect for those who desire to increase their height.
I recently came accross your blog and have been reading along. I thought I would leave my first comment. Nice blog. I will keep visiting this blog very often.
Gotta love the effort you put into this blog :)
@Mike You make a great point
PqBJGGW
Sorry for the huge review, but I'm really loving the new Zune, and hope this, as well as the excellent reviews some other people have written, will help you decide if it's the right choice for you.
Wayne Rooney may perhaps miss England's Euro 2012 qualifier against Switzerland mainly because of newspapers reports with regards to his private life. It will serve him right, who does this idiot feel he is? aileen
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