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WOD 12.12.10

Kettlebell Play Day

5 Rounds NFT of:
5 Dead Swings
5 H2H Swings (ea)
5 High Pull-to-Snatch Left
5 High Pull-to-Snatch Right
5 OH Swings

*Scale back for athletes without a proficient KB Snatch is to do 7 1-arm swings and 7 high pulls for each arm in lieu of the high pull and snatch

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The Birthday Boy Transistions

Happy Birthday Coach Fox!

Join us in wishing Coach Chris Fox a very happy birthday!  Fox is a great trainer, mentor and friend.  Since coming to SBK he's worked tirelessly as an athlete and as a coach to make this a better gym and a better community and his contributions have been invaluable. 

Fox, on behalf of the rest of the staff and the rest of the community we wish you another year of health, happiness and fitness.  Thank you for all you've given to SBK.  Here's to many more!


Hoboken Winter Challenge Wrap-up

 Yesterday Birthday boy Coach Fox, Jess Fox, Josh M., and Dan L. went to war with some very tough WODs out at CF Hoboken as part of the Winter Challenge.  Not only did they have a blast but they kicked ass and repped CFSBK to the fullest.  Here's how they did:

Jess Fox-11th Place
Josh M.-22nd Place
Dan L.-28th Place
Chris Fox-32nd Place

Great job guys!!


Monday's another benchmark WOD. What's your strategy for the following workouts: Fight Gone Bad, Fran and Cindy? Do you break them down? Do you build in specific rests? Do you just go all out?


Carl Paoli's Gymnastics WOD GymnasticsWOD.com

Reader Comments (22)

Fox rocks. Happy bday!!
December 11, 2010 | Unregistered CommenterSnip
Happy Birthday Coach Foxy!
December 12, 2010 | Unregistered Commenterariel
Happy Birthday, Fox! Sorry I could not pop into the Rock Shop last nite...
December 12, 2010 | Unregistered CommenterTom
Happy Birthday Fox!
December 12, 2010 | Unregistered CommenterMelon
Happy bday Fox!!
December 12, 2010 | Unregistered CommenterDeb
Mr. Fox. Happy Birthday!
December 12, 2010 | Unregistered CommenterChris A.
Happy Birthday Chris Fox! Always a pleasure.
December 12, 2010 | Unregistered CommenterMike W
Happy Birthday, coach Fox!
December 12, 2010 | Unregistered CommenterDavid Mak
Chris: Hope you had a good celebration last night. I presume you're sleeping off the hangover right now.

Got lazy today and didn't come in. The wind and rain made it easy for me to decide to stay at home (especially as I slept in a little too much).

So, at home, did 5 rounds of Cindy in 5:24. Then 50 situps with a 25-lb DB.

Back to Sabbath Observance.
December 12, 2010 | Unregistered CommenterSamir Chopra
Worked with the strength class today- a great time-- thanks Jeremy and the cycle B class for welcoming me in.

Squat: Work sets 227x5x3Reset after failing at 252. First 2 sets were a grind but the 3rd was by far the best and easiest. Maybe I'll do an extra warm up set.

Shoulder Press: Work Sets 112x5x3First sets since Thanksgiving break. Way too long of a break, but they felt OK. Definitely need to work on getting out of the way of the bar and back underneath it. Not a straight bar path.

Clean: Work Sets 125x5x3Still using my arms to much. If it's not one thing (letting go of the bar) it's another (getting under the bar) or another (jumping too early). Cleans are hard. 1 out of 10 feel like the hips are doing all the work and then it's like wow!

2 sets of 7 chin ups for good measure. Will do sets of 3 as I think of it for the rest of the day... Did the same yesterday. I will get my 10 chins this month.

Happy Birthday Fox-- sorry I couldn't join the party last night. Heard it was fun!
December 12, 2010 | Unregistered CommenterRob Is
Happy Birthday Fox!!

Hope you enjoy your hangover today.

I'm just going to go ahead and throw my nomination in for Jess Bailey as Athlete of Year for her dancing display last night. Get it girl!

See you all tomorrow!
December 12, 2010 | Unregistered CommenterShane
Happy Birthday, Fox!

Sorry we missed the partay, but the whole lot of us at the 9am class this morning realized that probably the only reason we made it to class was BECAUSE we missed the party.

Also, because I'm a fantastic procrastinator, I came across this on the internet machine:


Check him out at 3:00. I have to watch this every time I don't want to get out of bed due to weather (no offense, Samir!).
December 12, 2010 | Unregistered CommenterRobin
Happy hangover - I mean, birthday Chris! It's a great day to nurse one.

December 12, 2010 | Unregistered CommenterMargie
Happy Birthday and many, many more, Mr. Fox!
December 12, 2010 | Unregistered CommenterBecca
Happy Birthday! Sounds like I missed quite a bash last night. Enjoy your day in bed, you deserve it.

December 12, 2010 | Unregistered Commenterjuliana
Hello and happy Fox day from the frozen-over midwest. Airports are closed, so I won't make it back for the inaugural 8PM Monday class. I am super bummed about this because I leave for the holidays on Weds. So, Happy Holidays everyone! See you in 2011.

The folks I'm staying with did make the treacherous trip out to their globo gym today, where I found an erg gathering dust in a corner and tried my hand at a 2000m row. Two aspects of this made me miss CFSBK:

1) with no cueing, I failed to keep my first 500m under control and was having an out-of-body experience by 800m. So I had to start over after some down time watching mostly Coors beer commercials and listening to an extended Peter Frampton guitar solo.

2) with no friendly competition and encouragement, I barely broke 9:00 on my second attempt. I was happy with my last 500 at 2:00, though.
December 12, 2010 | Unregistered CommenterJZ
Happy birthday super fox! And good job Hobokeners. Sorry I missed party.

Today's work at 16k, 16k, 20k, 24k, 24k. I was happy to get 24k left side snatches.
December 12, 2010 | Unregistered CommenterCarlos
Thanks for the bday well wishes and to those who stopped by to share my merriment last night! I truly am blessed to get to work with such a fine bunch of folks on a daily basis. I woke up with a bit of a hangover but that's passed. Now I'm sore as hell from yesterday's WODs, tomorrow should be worse. Oh, to be young again.

2nd Jess Bailey AOTY. Bails and myself would be dangerous on a wedding dance floor!
December 12, 2010 | Unregistered CommenterFox
strength cycle B, final workout

squat 160x2 (PR)press 47.5rack pulls 200x5

See y'all at 6 PM wednesday for the TOTAL.
December 12, 2010 | Unregistered CommenterMichele
Happy bday Fox, sorry to have missed it.

Out in Phoenix, hit my lifts for strength cycle on Friday, everything went up except for the presses.

Did some yoga yesterday in anticipation of the total...not sure if it helped but I am sure it was comic to watch. I am not a graceful swan, thats fo sho.

Sad to have missed Rock Shop and the AOTY-worthy dance performances.

Way to rock Hoboken hard guys, those WODs looked rough rough rough.
December 12, 2010 | Unregistered CommenterNoah
Happy birthday Fox!

I was secretly hoping that athlete of the year would be determined by dance battle.
December 12, 2010 | Unregistered CommenterJessica Bailey
Warmed up with jump rope, some push ups, drom and air squares. Still not linking my double unders...

Back squat work sets 230x5x3 felt decent. It's heavy, but moving.Sit-ups, 3x15

That was it. My arms are totally rocked from rock climbing. It was almost too much to carry the plates over to the platform. I could have had off day, but I promised myself 3 squat sessions a week to get back to 250 by the new year. Looking forward to 2 rest days and getting back to the press Friday.

Psyched to cheer on the strong people killing the total tomorrow! Good luck litters!
December 14, 2010 | Unregistered CommenterRob Is

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