CrossFit Florian

50 Central St - Norwood, MA 02062

  • Email
  • Facebook
  • Flickr
  • Instagram
  • Twitter
  • Vimeo
  • About Us
    • About Us
    • Who is Florian
    • The Coaches
    • Location
    • Contact Us
  • Programs
    • What is CrossFit
    • CFK Birthday Parties
      • CFKids Waiver
    • Teen / Pre Teen Girls
      • COVID Summer 2020
    • Teen Boys
  • Get Started
    • Step One: Introductory Class
    • Step Two: Joining
    • FAQ
    • Rates
      • Drop ins
  • WOD
  • Diet
    • Nutrition
      • What are Micronutrients
      • What Are Macronutrients
      • What are Proteins
      • What are Carbohydrates
      • What are Fats
    • Fish Oil
  • Class Schedule
    • Class Schedule
    • Feedback Form
  • COVID-19
    • Guidelines
    • Updates

Thursday

January 4, 2012 by Beau

LBNC – Week 1

 

 

We had a tremendous turnout today, with over 26 people signing up for the LBNC.  January 7th will be the last day to join in on the fun.  You must weigh in @ CFF and take your before pics by Saturday. Baseline must be completed no later than Jan 10th.
 
Front Squat
 
5-5-5
 
10-12 reps @ 75%
add 2.5 – 5 lbs
 
 KBS   53/35 
5-10-15-20  
20-15-10-5  
KTE (Knee to Elbows)


L2   
Knee ups
L3   
Abmat sit ups

 
Please review the rules!  The details of the Look Better Naked Challenge can be easily accessed under the “Function Stuff” section of the side bar. LBNC is not a Paleo Challenge, though you may choose to go strict Paleo. We are refraining from:
 
Grains
Sugars
Processed foods
 
Questions should be directed to the No Grain Facebook page. Or in person of course.
 
Not everyone is going to have an easy time transitioning to their new way of life. Help each other out, please use the Community Forum to post recipes and tactics. We are traveling this road together.
 
Old School Diet (HERE)
 

Filed Under: Uncategorized

Comments

  1. M Sheezy says

    January 5, 2012 at 10:40 am

    4:52RX……4:37 RX on baseline. Man, those air squats suck. 3 days strong so far. Lookout cookout!

  2. Bill says

    January 5, 2012 at 12:24 pm

    Great job today everyone! Some of you even figured the knee to elbow technique. Keep at it! Day 2!!!

  3. Akc says

    January 5, 2012 at 4:44 pm

    Knees to elbows very tough to get the grip after the kbs! Nice job 9ers!

The Ready State
CrossFit Journal: The Performance-Based Lifestyle Resource

Connect

  • Email
  • Facebook
  • Flickr
  • Instagram
  • Twitter
  • Vimeo
50 Central St, Norwood Ma
(click for map)

Copyright © 2021 CrossFit Florian. All Rights Reserved. Website by Bright Coconut