(5lbs heavier than last week, if all sets were completed successfully)
Superset worksets with 5-10 strict pull/chin ups or ring rows
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(e3/4) compare to 4.7.11
Run 1 Mile
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compare to 5.15.10
Watch this video before your mile test today.
David has some fun with Kettlebells
CFSBK behind the scenes!
Sometimes we get asked who the sinister forces behind the scenes at SBK are. For your own personal interest, here goes:
Blog: Coaches David and Shane alternate the blog every week. Shane's posts are wittier than David's and usually have better grammar. David's posts have perfect spacing and lots of exclamation points!!
Photos: Malcolm, Asta and Dan R all contribute photos for the blog. You can usually see the photographers name in the bottom corner of the picture. If theres no name it's usually taken by one of the coaches, these are usually blurry and poorly framed.
info@CrossFit.. The mysterious info@ account is managed by none other than Ariel K. Ariel handles prospective clients and light member issues. Whenever things get "real" she forwards them to David.
Newsletter: Coach Fox writes the content for the newsletters while Ariel does the formatting and distribution. Get stoked cause another one is on the way soon!
Group Class Programming: This month Coaches Margie and Jeremy are heading up programming. The previous few months have been programmed by Coach Fox and before that it was David. We love to talk programming so please ask us as many questions as you can!
Cleaning: Every Wednesday and Saturday Vilma C comes to the gym and does a deep clean. On Saturdays after classes the entire gym floor is mopped and disinfected. On Tuesdays, Thursdays and Sundays Jonathan A (Juliana A's little brother) comes in and does some light cleaning and equipment arrangement. He listens patiently while David describes in excruciating detail exactly how the bumpers need to be stacked and which way the kettlebells should face.
Graphic Design + Merch: Most of our shirts, logos and graphics have been designed by the good folks over at Quist Industries (Paulie and Becca S). We're working on some cool new summer designs a sign and.. those ellusive log books you've heard so much about but never seen.
Build out: Both Coach Jeremy and Josh M have done construction on the gym. Josh built our medball racks, speaker stands, storage room (in the office) and the clothing rack by the sign in desk. Jeremy build the Wall ball targets, Platforms (with a little help) and white boards. Our next projects are Handstand Push-up stations and more indoor Wall Ball targets.
Accounting: Fernando O (David's dad) who is a more mature, more organized and more type A version of David graciously donates his time and energy to make sure CFSBK's finances are in order and David isn't spending the gym into non-existence.
Odds and Ends: We've had so many people contribute in little ways over the last 3 years that it would be impossible to give everyone their due recognition in this blog post. From equipment donations, help with moves and equipment building, transportation, furniture donations, links for the blog and everything in between, this has truly been a community project. Thanks so much to everyone for all their contributions, comments and commitment to the program!
Is Sugar Toxic? NY Times
Aliens are Real! Truth Seeker