Friday 9/30/2016

Announcements:

  • 2016 Year-end Transformation Challenge – October 3 to November 18.
    This Challenge will consist of men and women divisions. All participants are encouraged to work with any of the coaching staff when available. This competition will be based on the before and after InBody Scans to measure fat and muscle percentages.An InBody scan is a 5-7 minute process that doesn’t involve water dunking and is used in the sports industry such as the Los Angeles Lakers.

    See videos below:
    Composition Analysis
    Result Sheet Interpretation
    InBody BIA Technology

    The scoring system is devised to make the competition fairer to all participants. By judging the amount of change (in lean or fat) in comparison to their starting level, this will allow all participants to be judged in a similar fashion.

    One winner for the men division and one winner for the women division.

    For additional information, click below.
    Register/Form
    Paleo Tips
    Paleo Food Guide

  • Annual CFL Halloween Party – Saturday, October 15.
    It’s that time of the year!! Start looking for your costumes and practice your presentations. CFL Halloween Party will be on Saturday, October 15 at 6pm. Bring your favorite dish and drink. As usual, there will be a best costume contest.
  • Thriller Throwdown Competition – Sunday, October 23 (Registration ends October 18)
    CrossFit LIVE & CrossFit SBLB is getting together to host its first Thriller Throwdown Competition on October 23! There will be 3 WODs, 3 Divisions and a costume contest. So, find a partner and costumes soon cuz the number of spots will be capped. For more information and registration, click here.

Skill: Muscle-ups
Strength:
Romanian Deadlift – 70% 3×6
Front squat – 75% 3×5
Clean & Jerk – 75% x 3+1, 80% x 2+1, 85% x 1, 90% x 1, 95% x 1

WOD: AMRAP in 12 minutes

4 Muscle-ups (mod. 8 ring rows & dips)
22 Sit-ups
4 Wall walks
22 Squats

Permanent link to this article: http://crossfitlive.com/2016/09/30/friday-9302016/