« Partner WOD 10.05.08 | Main | Back Squat »


Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups

4 Handstand Push-ups

8 2-Pood Kettlebell swings

Post rounds completed to comments.

Accessory work
Mobility Drills

test by steven burtondaniel tiff finals076
Steve Burton Daniel Photography at CFSBK

Some classic journalism for the newbies:
God's Workout
New York Times
Getting Fit, Even if it Kills You New York Times

High School Girls' Weightlifting New York Time (video)

Reader Comments (26)

The "God's Workout" article was the first thing I read about crossfit. The title almost put me off-I thought it was a fitness program for religious nuts.

I'll be out of the gym until Monday. Bummed to miss Nate; that's right at the edge of my capabilities right now.
October 2, 2008 | Unregistered CommenterAdam
Ayala's herbal water is my new found seltzer. I get it at Lifethyme, but I think I saw it at Whole Foods

water infused with extracts of(organic) herbs like: cloves, cardamom and cinnamon, or ginger and lemon.

October 2, 2008 | Unregistered CommenterMargie
oh, it's not fizzy, by the way.
October 2, 2008 | Unregistered CommenterMargie
Margie pick one up for me!! Anything mint flavored.

I Love seltzer, i usually buy a bottle after class everyday. Mike even bought me a soda spritzer from a vintage shop but it only drips out slightly carbonated brown water. BOO
October 2, 2008 | Unregistered CommenterDavid Osorio
For David & all the seltzer nuts: check out http://www.sodaclubusa.comThey're selling the equipment at the co-op now, too. It's an investment, but it really works, and yeah, it's changed my life.

As for my modified Nate, no comment: I wasn't at my best this a.m.

By the way, David & all those who are puzzled by their celery root's purpose in life, I had this recipe printed, but never tried it-- looks easy enough and easy to be messed with creatively, too:

1 1/4 pounds celery root (celeriac), peeled, cut into 1/2-inch pieces1/4 cup (1/2 stick) butter1 shallot, chopped1 16-ounce package frozen petite peas, thawed1 teaspoon celery salt

Boil celery root in large pot of boiling salted water until just tender, about 5 minutes. Drain. Melt butter in heavy large pot over medium heat. Add shallot and sauté until just tender, about 3 minutes. Add celery root, peas, and celery salt; sauté until vegetables are heated through, about 8 minutes. Season to taste with salt and pepper.
October 2, 2008 | Unregistered Commenterhill mill
The "High School Girls' Weightlifting" video put a big smile on my face today!
October 2, 2008 | Unregistered CommenterBethany
celery root is awesome. The toughest part about it is peeling it. Use a peeler or a sharp knife to get rid of its nubby outside. After that, use it like you would a potato. Boiled or sliced and sauteed is best. Then you can puree with different kinds of oils, mix in parsnips, turnips, whatever.

You can also go raw by peeling and slicing it into thin ribbons, marinating in olive (or other) oil, salt, pepper, lemon, herbs.

It's really a fantastic, intensified celery flavor.
October 2, 2008 | Unregistered CommenterMargie
I am about to attend my second class of the foundations I course. As tough as round one was and even though I was sore for days, I can't wait to go back tonight. What IS this??!
October 2, 2008 | Unregistered CommenterShannon
I had my first foundations class last week and looking forward to my next visit tonight
October 2, 2008 | Unregistered CommenterAaron
Did 7 rounds tonight. Got my first muscle-up today! Then I did 15 more!! Did one and a half pood and 40lb dumbell presses. It was a darn good night!
October 2, 2008 | Unregistered Commenterjohn c
Did 7 rounds tonight. Got my first muscle-up today! Then I did 15 more!! Did one and a half pood and 40lb dumbell presses. It was a darn good night!
October 2, 2008 | Unregistered Commenterjohn c
7 rounds, missed a lot of muscleups which ate a lot of time. john, you are like a muscleup prodigy!
October 2, 2008 | Unregistered Commenterpaul
Hillary, thank you very much for sharing this celery root recipe. Sounds very delicious and I think I'll give it a try tonight.

Unfortunately I haven't had time to do any crossfit-style training for a couple of days. Well, perhaps building a stage for a play in less than 48 hours counts as a kinda met con WOD...

Anyway, I am looking forward to working out at the lyceum again and so I wonder if anyone can recommend renting an apartment in the Bedford Stuyvesant area (Madison Street/Kingston Avenue/Throop Avenue/Fulton Street)? The real estate agent mentioned that not every one would feel confortable in this area. Actually my only concern is, how long does take it to get to the lyceum...

October 3, 2008 | Unregistered CommenterAndy
Andyhow are you ,since you'r looking for an apartment to rent,your best chance would be to look around the Lyceum area.It's a better area to live in and you are close to the gym. Being close would keep you motivated.
October 3, 2008 | Unregistered Commenterjacinto
david i think this would be a good class lesson... really wtf?

October 3, 2008 | Unregistered Commenterjohn c
Nate subs:1 muscle up =3 pullups with tan band/3 bar dips

HSPU= 1 abmat & 1 10# plate

40# DB swings

7 rounds plus 6 pullups plus 2 dips.

That made me HUNGRY.

John you are SUCH a rockstar!! That was incredible.

Foundations class - great work last night.

Andy, I agree with Jacinto. Look in Park Slope, Carroll Gardens, Brooklyn Heights, Prospect Heights.
October 3, 2008 | Unregistered CommenterMargie
Here's some inspiration for today:

October 3, 2008 | Unregistered Commenterxuan mai
Yesterday's Nate - sub 3 pullups + 3 ring dips for each muscle up, and used a 1 1/2 pood kb.

completed 8 rounds + 6 pullups +6 ring dips + 4 hspu.
October 3, 2008 | Unregistered CommenterPatrick
5 hpups 2 ab mats, 5 pups w thin band (most rounds strict final two rds kip w/band, 32lb kb swings....10rds 5,5, and 3 swings... next time will try 1 ab mat and 40lb swings

you muscle uppers looked amazing yesterday!

Shane..great coaching.
October 3, 2008 | Unregistered CommenterBrandy
7 rounds- 5 push press with the 15lb dumbbells, 5 pull ups with the blue band, 10 kettlebell swings with the 12kg. Thanks (*grr*) for keeping me honest with the pull ups, Shane and David. And I've had LL Cool J stuck in my head ever since... so thanks for that too. :)
October 3, 2008 | Unregistered CommenterJenna
Hey guys Don's FGB Video is on the Affiliate Blog. Go check it out and leave a comment if the mood strikes you.

October 3, 2008 | Unregistered CommenterDavid Osorio
If you're not sure where that is..

October 3, 2008 | Unregistered CommenterDavid Osorio
Yay Don!! That's awesome!
October 3, 2008 | Unregistered CommenterMargie
Yay Margie, actually...that was a lot of your camera work in there! I guess there is going to be a FGB film festival, (did y'all get that email?)maximum length 4 minutes, so I've got to cut 18 seconds out of it, but we'll see...
October 3, 2008 | Unregistered CommenterDon W
hey don! great great work!! i actually had my friend use my camera to do video during all 2/3 of the heats and have been meaning to cut it together. have the songs picked out and everything. just have NO idea how to cut stuff together. could use some help. i'd love to try and get something up before the cert. and something that hopefully holds a candle to your original vid which is really amazing! good work man on both the workouts and the video. way to represent BK to the fullest.

back squat numbers

135, 155, 175, 190, 200, 205

Didn't do Nate. Dying to. Gonna make a point of it. John C. your performance on Thursday was pretty awe-inspiring.

Btw, gave 2 weeks notice at my film job. Got a job at a big box gym to be named later. Another step toward hopefully more time at CFSBK. If not initially then in the near future. It's been a long time coming. Hoping to be a happier, healther and much improved CF trainer the months ahead.
October 3, 2008 | Unregistered CommenterShane
Sorry for the lack of a post guys, I headed into New Jersey after class and I just got back.

Will be looking forward to class tomorrow.
October 4, 2008 | Unregistered CommenterDavid Osorio

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