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L1 Sets Across/L2 Max Effort

3-4 Rounds NFT of
5 Strict Overhand Pull-Ups
10 Rotational Lunges, Each Leg
20 Partner Push Press Medball Throws, 10 throws each

Dan puts on his "Front Squat Face" for 295x1

The Warrior Dash is coming to the North East this year.  We've already got a couple folks signed up. Anyone else interested?

Reader Comments (46)

You're supposed to dress up for the Warrior Dash.

It seems so obvious that we should send a BK team dressed as "The Warriors" from the movie.
December 16, 2009 | Unregistered CommenterDavid
i am signed up for the 1pm heat.

December 16, 2009 | Unregistered CommenterSameer Parekh

In case you're undecided about the Warrior Dash, just read the FAQ section: http://www.warriordash.com/faq.php

Not only do you get free beer, food and t-shirt...but you get a sweet warrior helmet! That should make up your mind for you:)

So far the following from SBK are signed up: Fox, Jess, Sarah, Paul, Sameer, Andy, Steph P. & Dan R.

December 16, 2009 | Unregistered CommenterJess
It looks like they changed the "no barefooting" rule they had posted earlier. So much for that excuse.
December 16, 2009 | Unregistered CommenterJoe
Caaaaaan youu diiiiiiig it!
December 16, 2009 | Unregistered CommenterSameer Parekh
the only reason i do events is for the t-shirt! kiiiiiding

i'm signed up, 1 pm! can't wait.

work holiday party tonight so won't be pressin' - hopefully can peal myself out of bed tomorrow morning and make it to class.

ps. LOVE the picture of dan!

December 16, 2009 | Unregistered Commenterstephaniep
I am so down to dress up like one of the warriors and then run a far distance. How should i sign up i mean are we doing this as a team or as individuals?
December 16, 2009 | Unregistered CommenterMike
There's no team sign-up, just individual. But so far everyone from SBK has signed up for the 1pm heat so that we can run it, and party afterwards, as a "team".

I hope that was an appropriate use of quotation marks... ;)
December 16, 2009 | Unregistered CommenterJess
December 16, 2009 | Unregistered CommenterDan Rx'd
Alright I'm in 1pm heat. Come september I better not be the only one dressed up. thi slooks lie its gonna be a good time
December 16, 2009 | Unregistered CommenterMike
Luckily we have a while to work on our costumes. http://screenrant.com/wp-content/uploads/the-warriors2.jpg
December 16, 2009 | Unregistered CommenterSarah
Nice Front Squat Dan.

Hey CFSBK,CF Queens is sending a team to the run. Should be a good time.
December 16, 2009 | Unregistered CommenterPaul@CFQ
I'm in. 1pm. Can I dress like Patty Smythe?
December 16, 2009 | Unregistered Commentertam
Better late than never...

Tabata squats 12/7/09: 7Pushup ladder 12/9/09: 5
December 16, 2009 | Unregistered CommenterKira
@tam - only if you're shooting at the walls of heartache (bang bang).
December 16, 2009 | Unregistered CommenterBecca
@Paulie-Shot-Shorts thanks man.

Anyone else find it odd that David knows about The Warriors but has never watched Star Wars?

Looking forward to pressing today. Going to 5x5 as opposed to a 1RM.
December 16, 2009 | Unregistered CommenterDan Rx'd
Is it safe to assume CFQ will be dressed as the Baseball Furies?
December 16, 2009 | Unregistered CommenterJoe
David-Thanks for the response yesterday.You should watch Star Wars.

December 16, 2009 | Unregistered CommenterWillie
If you'd rather, David, Milo can give you a complete dramatic recitation. He probably knows the whole thing by heart.
December 16, 2009 | Unregistered Commentertam
Becca: Indeed I am shooting at the walls of heartache. I am the Warrior, after all.
December 16, 2009 | Unregistered Commentertam
all you need to do is watch Eddie Izzard's 'Death Star Canteen' bit.


December 16, 2009 | Unregistered Commenterstephaniep
If anyone is looking for a fun new rest-day activity for 2010, Samantha and I have signed up for the Introduction to Ballet workshop at Mark Morris Dance Group:http://markmorrisdancegroup.org/the_school/adults/class_schedulesThe first class is Tuesday Jan 5th and is $75 for the six-class series. Would love to see some fellow CFSBK ladies (or men!) there with us. I think the barre will be a perfect complement to the barbell! ;)

December 16, 2009 | Unregistered CommenterBethany
Steph that was awesome! I nearly choked on my apple and came close to exposing my youtube watching at work!
December 16, 2009 | Unregistered CommenterJess
I had to IMDb The Warriors. Man, how could I have missed this film, starring such luminaries as Michael Beck and James Remar, that came out when I was -5 years old?

Re: Warrior Dash, looks fun but my brain can barely get past tomorrow. September 2010?!

I miss Milo. I'm sure his Star Wars synopsis would be even better than the real thing.
December 16, 2009 | Unregistered CommenterSteph "Snip" W
@Bethany - That would be awesome! Us guys can all wear our "Skins" compression clothing and fit in perfectly!

@Stephanie W - and yet I'm sure you heard of Star Wars, a film that was released when you were -6 years old... Milo's synopsis would be much better than George Lucas' "definitive" vision.

@Frankie - Love it!
December 16, 2009 | Unregistered CommenterDan Rx'd
Shouldn't we really all dress up like Jacinto?We can all shave our heads and dye our beards white.

Of course, the leather vests and afros are super cool too.http://abrooklynlife.com/photos/uncategorized/557971_2.jpeg

I am in for Warriors, but of course, cannot commit to where I will be next Sept.
December 16, 2009 | Unregistered CommenterBrian
I signed up for the 1:00pm heat before I read the comments. It's like there is some sort of shared brainwave between CFSBK members.

Back felt okay today. Still took it easy on presses. Did 8x545-65-85-95-100-100-100-95
December 16, 2009 | Unregistered CommenterVincent Dugan
Press (5): 75 x 5then 15-12-9 @ 55#Ended with pull-up practice--I think the kipping breakthrough will be any day now

I too love The Warriors. It was my main source for NYC subway life until I moved here, and I've been sorely disappointed. No mime gangs to be found.
December 16, 2009 | Unregistered Commenterkatie
Warm-up45-10 65-5 85-5 95-5Work105-5-3 100-5-2

Per Shane, I guess next time will be 102-5-5
December 16, 2009 | Unregistered CommenterJoe
I absolutely hate running, hate it, but I am so down for the Warrior Dash.

Warriors... come out to playy-ee-aa


Tonight at the YBacksquats:135x5185x5225x5x5

Dumbbell Bench Press50x1070x8x5

I need a real workout. I'm feeling lazy.

Next week I'm going to give Crossfit By Overload a try in Southern California. Has anyone ever tried that box? I'm seriously looking forward to getting out of the city for a few days.

December 16, 2009 | Unregistered CommenterErik K.
Love seeing so many people signed up for the Warrior Dash considering it's 9 months away!

WU: 3 Rounds NFT of-10 Partner Med ball toss each (14lbs)-5 Strict Pullups (blue band)-10 Walking Rotational Lunges (each leg)

Presses:(45x5x2, 55x5)Work: 65x5, 60x5, 62x5x3

I felt like Goldilocks trying to find the right weight. So crazy how such a little change in weight feels completely different.

Snuck in Front Squats while 6pm was warming up:(45x5, 75x5, 95x5)Work: 120x3x5

Finished with a little double-under practice. Was able to get 30 on my 2nd attempt, then couldn't get more than 12 and called it quits.
December 16, 2009 | Unregistered CommenterJess
WU5 Strict Overhand Pull-Ups10 Rotational Lunges, Each Leg20 Partner Push Press Medball Throws

PRESS 5x5(45x5, 65x5 95x5)115, 125, 135, 145, 155

felt solid 'cept for the last 2@155. core wasn't solid enoughgood lifting with you dmak

10 strict pu's
December 16, 2009 | Unregistered Commenter.DMG
MIME GANGS? Whoa, J Bails and I are definitely renting that movie for our next sleepover.

Sets across @ 40 lbs. -- felt solid
December 16, 2009 | Unregistered CommenterSteph W
65x5, 70x5, 65x5x3 Bleah to thepress.

Last mobility class rocked! Call me Plastic Man!
December 16, 2009 | Unregistered CommenterPeter
Making a point to do what I need to be ready to rock in the winter months:10min of movement prepDirty Dozen Warm Up 1 round @ 10 repsDot DrillsOnce around the block at a modest pace

Then the CFSBK Warm-UpFollowed by 5x5 Press (@80% of 1RM)


Getting over being sick, and it sucks -- took it easy today, will hopefully be able to go all out in January.
December 16, 2009 | Unregistered CommenterDan Rx'd
Warmed up with 45x7, 95x5 then straight sets of 100x5x5Still working on form, shoulder mobility.McG - Thanks for the tip, the last set really felt better.

I'm signed up for the Dash at 1pm. That's way in the future but way too fun looking to pass it up.
December 16, 2009 | Unregistered CommenterDavid Mak
sorry i missed everyone today. ballet could be cool actually -- that is at bam, right, around the corner from my place? very convenient... but i am out of town on the 5th. are they ok with late starts?
December 16, 2009 | Unregistered CommenterSameer Parekh
5x5 at 80#. Piece of cake. I understand that sets across are part of the larger workout rotation, but with my uncertain schedule I feel like I get more from sets with increasing weight.

I could be down for some ballet, but I'm afraid the class might be too basic. Y'all are looking at a Level III dancer in the Cecchetti method.
December 16, 2009 | Unregistered CommenterMatt U.
If time were no issue I would love to do some ballet.

Liked this warm up. Slow pullups are kinda fun.

Warmed up the press with 45x5 and 65x5.

Work: 95, 105, 114, 115(PR), stopped content and not wanting a dramatic fail. Prior to last week my old PR was 110 (and had been for a long time) but then instead of attempting 115 last week and failing (had done that two or three times) I did 112. Now today I got the 114 and the 115.

I am now a big fan of microloading.
December 17, 2009 | Unregistered CommenterMalcolm
Sameer - late starts are totally cool and yes it is the place right around the corner from your building. Malcolm, you can make time! do it do it do it!
December 17, 2009 | Unregistered CommenterBethany
When I look at the ballet web page I am not finding the Tuesday class, what time is it?

I did however find a Nick approved quotation mark usage.

On Mon. Jan.18 there will "not" be a Yoga class or Belly Dancing class.
December 17, 2009 | Unregistered CommenterMalcolm
Malcolm, it's listed as a workshop as opposed to a class (keep on scrolling down that page).

Here's a rip from the page:

Tue - Jan 5, 12, 19, 26, Feb 2, 9$75 for six-class series6:30 - 8:00 PM Mireille Obert

December 17, 2009 | Unregistered CommenterDan Rx'd
The real reason we don't do much Oly lifting at SBK

December 17, 2009 | Unregistered CommenterFox
Warm-up: 5 strict PU, 10 rotating lunges each leg, 10 partner wall ball toss (14lb). - next time adding weight to the pull-ups. Why is it that lunges are always miserable?

Press: (45x5, 55x5) 70x5x5Stayed at the same weight as last time because I wanted to work on my form and because my arms seemed quite fatigued already. Next time will go up ~5lbs.

Awesome Foundations class - they all learned to do double unders... and it isn't that they are secret buddy-lee devotees. Most hadn't touched a jumprope in upwards of 10 years! They just learned how to do them in one class.. jealous!

December 17, 2009 | Unregistered CommenterLaurel
Press 5x5 Sets Across


Work Set135x5135x5135x5135x5135x3

I was too fatigued on the last set to finish it out. This is one of my least favorite/efficient movements. Worked through it and I got some good pointers from Sgt. Mike.
December 17, 2009 | Unregistered CommenterPaulie T-Shirts
Luisa and I have registered for the 1pm heat as well.
December 22, 2009 | Unregistered CommenterGabriel

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