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Rest Day

Check out Maurya S from Spartan Racing's video update after her first session at CFSBK.  Maurya is gearing up to run two Spartan Races with the help of Coach Shane.  You can read more about her experience here!

Wednesday 8pm Class

You asked for it and you got it.  Join Coach Noah this and every Wednesday at 8pm for our newest Group Class.

Lets Get Real about Summertime Hydration!

Watch Kelly S over at Mobility WOD talk about heat, fluid loss and how to get enough fluid and salts for life and performance. Episode 276

Do You Remember Your First Workout at CFSBK? What was it?

Strength Feats Compilation 2 Youtube
"Do Over" CrossFit Triangle
Tuaomas Vainio, Born Generalist CrossFit
Kristen Clever: Can't Quit, Not Acceptable Rogue/CrossFit

Reader Comments (48)

Foundations day one RFT Situps, pushups and ring rows. Not sure what the reps were but I have it written down in my car. Maybe I'll try to do it again and see how I progressed. I was really excited that day, I didn't sleep the night before. I see how things have changed, its 230am and I'm posting when I'll be in the box in 3.5 hours.

On another note, if no one else was planning it, would anyone be interested in a cfsbk fantasy football league. Sorry to geek out on y'all, but that's how i role. If your interested just post your email, and I'll start putting together a list and see where it goes from there.

Aight time for bed, got some benching to do soon.


My first WOD out of foundations was the Filthy Fifty - Hello! I was next to McGrath and about 30box jumps in I'm thinking "Hey, maybe I can keep up with him?!" next thing I know I'm in some altered state of conciousness trying to do burpees with McG and Gabrus alternately shouting encouragement and whispering "He's not looking so good.". I believe I couldn't speak for five minutes or so afterwards. I can still smell the Lyceum floor.

July 26, 2011 | Unregistered CommenterDavid Mak

My first workout out of Foundations was overhead squats followed by tabata double unders and rows. I don't remember much of the actual workout, but I do remember that both Ash and Colum were in my class. I remember this because at my second or third class, Ash was there again and David asked me if I knew anyone's name because I was the noob. I called Ash "Colum." I think Ash thought I was just calling him by an Irish name because he has an accent. In my defense, it's that there really was a Colum in my first class and I associated that name with Ash's face for some reason! Now I know very well which is which.

July 26, 2011 | Unregistered CommenterStella

My first WOD that wasn't foundations was the first Fight Gone Bad at the lyceum. I didn't really know what I was doing and decided to go rx'd. I think I got 5 wall balls in the last round. Met Jacinto and Margie that day, who were on my team along with Erik Kelly and David O. Good times!

Loveley 6 am class this morning.

BP 135x5 145x5 145x5 150x5 total 2875
row :44 :47 :48 :53 total 3:12

July 26, 2011 | Unregistered CommenterBjorn

My first workout was bench press singles. I was partnered with Sameer and Alec. The blog post for that day, July 1st seems to be missing in our archives.

July 26, 2011 | Unregistered CommenterSamir Chopra

6am with coach d.o.
to be honest after reading the posts from yesterday i was a little apprehensive coming in this morning.

foam roll work

3 Rounds of:
15 Hollow Rocks knees bent
15 Air Squats
10 Push-Ups
5 Pull-Ups strict

bench/row 25cal. good times partnering with marc mess

235/53 f*kt up my start. horrible.


this was HARD, but a damn good one.


bring lock for a locker

July 26, 2011 | Unregistered CommenterMcGrath

Tabata squats.

Three days later I was there for my second day of Foundations, standing around and watching Charmel and the super-humans burn through a WoD, when I turned to the other guys in the the Foundations class and said, "For the record, your legs are burning like hell right now, right?" Relieved, they all enthusiastically agreed that, yes, they were in agony. We all felt a lot better.

July 26, 2011 | Unregistered CommenterPeter

@ DMak Bwa hahahahahahaha!

July 26, 2011 | Unregistered CommenterPeter

@ Bjorn Bwa hahahahahahah!

July 26, 2011 | Unregistered CommenterPeter

first day of foundations we did tabata squats. i think my first group class wod, at least the first one i remember, was Cindy.

July 26, 2011 | Registered CommenterSarah H

yay for wednesdays @ 8!

my first WOD in foundations was a half cindy. jumping pull ups on the rings (there wasn't a fancy pull up bar yet), push ups on my knees, and air squats. i think i got somewhere around 7 rounds. my first WOD in a group class was fight gone bad - and even when the first round started i had no idea what was happening, i just kind of hopped into it. i think that might have been the day erik busted himself on the infamous red box...

i kind of miss the old days where you came into the gym and the workout was written on the board as you watched with equal parts anticipation and equal parts dread.

bring back the mystery WODs!! (please?)

July 26, 2011 | Registered Commentersteph paddock

My first WOD was in a teaser class with me and one other guy (who has never come back) coached by Shane and Margie. It was ascending/descending ladders of pushups and KB deadlifts. They gave me a 1.5-pood KB which was kinda easy. But the pushups were hard. I loved having Margie count me through them.

During my teaser the regular group class was doing Fran. I remember thinking Charmel was a badass m***********.

Happy Birthday Linus! 2 years old today.

July 26, 2011 | Unregistered CommenterCharlotte

Oddly I don't remember any of my Foundations workouts, but my first workout outside of Foundations was an unofficial Fight Gone Bad in the Lyceum. Jacinto was our coach for the day and this was before we owned any rowers so we subbed KB swings. Good times!

July 26, 2011 | Unregistered CommenterBethany

it was back-off week, there were back squats and I do remember approaching the rack backwards (thanks to Coach Shane for straightening me out). two days later, the mushy skull mat arrived and david ceremoniously unrolled it. if I can last as long as the next time the mat needs replacing, I'm in the clear!

Hey, great Murder City Devils on the boombox David. Song requests: "flashbulb" "ready for more" and "boom swagger boom". I bought Spencer a beer when I was a mere 19 year old...

July 26, 2011 | Unregistered Commenterbeth r.

Bench felt good at 165 lbs. Could probably have pushed harder on that.

But I was absolutely destroyed by the rowing. Didn't complete the workout because of it. Need to work on my form and pacing.

July 26, 2011 | Unregistered CommenterMike J

you guys have good WOD memory. my first WOD out of foundations was alternating tabata deadlifts and something else. maybe pushups. i remember it was with coach margie, and i was scared (not of margie! just in general). first WOD ever was the first foundations WOD, which i think was pushups, squats, and ring rows. i remember coming in dead last but not caring about that.

July 26, 2011 | Registered CommenterNick Angiolillo

i walked into the lyceum and it was Barbara. all i remember seeing was Charmel and Jeremy (probably the two most jacked dudes) on the ground panting.
I said to myself 'oh fuck but maybe if I do this shit Ill look like these guys.'
I still don't, but that is not CFSBK's fault

July 26, 2011 | Unregistered Commentergabrus

Just looked it up. My first workout was heavy squatting and dumbbell split cleans/pushups a couple months ago. I actually don't remember finding it to be miserable. The first one I remember having that crossfitty feeling with was a Fran like wall ball workout, 21-15-9 wallballs and pullups.

July 26, 2011 | Unregistered CommenterJoel W

The 8PM class is fantastic. I sincerely hope that we will get more of these as well as 8AM classes down the line.

July 26, 2011 | Unregistered CommenterSamir

My first foundations wod was tabata squats where I scored 12. My first group class was 3-4 rounds of 1:00 double unders, 1:00 dead hang. I had to substitute box jumps for du's and ended up having like 4 fouls on the dead hang. I think we had to do 10 burpees per foul afterwards and I remember chugging along through them with Bjorn.

Happy birthday Linus! I remember signing the congrats card 2 years ago as a new member having never met Charlotte or Nick. I felt awkward at first, but people were like, don't worry you'll get to meet them soon enough. :)

July 26, 2011 | Registered Commenterlady fox

The workout I remember being my first at CrossFit SBK was a nasty three round for time chipper of:
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
21 Push-ups
15 foot Rope climb, 3 ascents
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft

Was my introduction to awesome folks like Jeremy, Jenna M, Stephanie P, DMG, and Paul. Remember the rope climbs being a choke point and especially fatiguing. It took me over 30 minutes to complete this workout back then, can't help but wonder what my time would be today...

July 26, 2011 | Unregistered CommenterDan Rx'd

WU: 3 Rounds :30 plank, 8 backward lunges, 10 ring rows

Had to sub 10 pushups for the bench presses, as I have neither a bench nor a spotter.
25 calories was rough @ 1:17, 1:17, 1:14, & 1:16=5:04.

Chris J. is recuperating with his new titanium toe. Please feel free to call and tease him (718-809-3006) about his enfeebled state.

July 26, 2011 | Unregistered CommenterPeter

Wow, busy day busy post:

1) First WOD- Don't quite remember, I came from another box in Phoenix. First WOD I remember was Fran on the day of the 5th Ave Fair last year. I had only done Fran once before at my L1 Cert and really did poorly. Shane stayed on my ass the whole way through and I significantly improved my time and was so glad to be exposed to such a caring coach, if by caring you mean someone yelling "Pick up the bar, you aren't going to catch your breath" a lot.

2) I was planning to do yesterdays WOD, which sounds very sneakily evil, but now I think I am going to do LinusStorm, which is JacintoStorm with 2 reps instead of 73.

3) Psyched for the 8 PM classes. Note, these will not follow regular group class programming, instead focusing mainly on Benbata Technique

4) Just kidding about 2 and 3.

July 26, 2011 | Unregistered CommenterNoah

First and only WOD at CFSBK was 5x3 front squats, then "death by burpees"

First Crossfit WOD 5 years ago - 5 Rounds for time: Run 400m, 50 air squats.

Had never run a 400m before. Took off with an all out sprint, and was smashed at about 100m. Ended up walking lots of it. Brutal.

July 26, 2011 | Unregistered CommenterJefff

This was my first out of foundations. (scores in brackets).
Double-under for 2 minutes (40)
Sit-up for 2 minutes (42)
Double-under for 90 seconds (16 [ouch])
Sit-up for 90 seconds (30)
Double-under for 1-minute (9)
Sit-up for 1-minute (17)
Double-under for 30 seconds (9)
Sit-up for 30 seconds (12)

July 26, 2011 | Unregistered CommenterChris A.

Unless you count the teaser I took where Jacinto basically ran me and 2 other dudes through the Jacinto Storm...

My first WOD at the Lyceum was as a drop in and was the Nor-Cal vs. CFSBK Squat Off! I forget what I hit that day (275/85?), but remember trying to go too big on my 3rd attempt and failing. I believe I shared a rack with Fireman John and Ryan maybe? Time flies when you're having fun.

July 26, 2011 | Registered CommenterFox

First WOD in March was 3 rounds of 3 minutes: run 400 meters and then do as many front squats as possible in your remaining time. That doesn't sound so bad now, but it was pretty brutal at the time.

I enjoyed yesterday's WOD. I got nervous when I saw coach D.O. before class and he looked broken. The rowing hurt after the first round but I liked the benching. Glamor muscles. When do we curl?

July 26, 2011 | Unregistered CommenterBen W

It's all a blank. I have no idea what my first WOD was outside of tabata squats the very first time Alec, David and i got together. I guess that counts?

July 26, 2011 | Unregistered CommenterDeb

in Foundations, we had to do that RUN/sit up/air squat/pushup/RUN WOD.

nick pines and i and baz and luca were in there, and andrea the triathlete who has since moved to california.

i somehow got back out the door first after the chipper part, probably because i scaled the workout. andrea caught me and i remember her passing me easily, running at like 40% effort versus my 90%, and as she passed me she kind of waved, like miss america. but she sure as shit did not slow down.

after foundations i went briefly to the Black Box where my first group workout was Karen (150 wall balls.) i will never do anything that stupid, knowingly, again.

July 26, 2011 | Unregistered Commentermichele

My first workout at CFSBK was on Nov 10 2007

"Schizophrenic Helen"

Three Rounds for time of:
(r1) 21 Burpees (r2) 21 Double Unders (r3) 21 Box Jumps
12 Pull-ups

We didn't have kettlebells and only had one pull-up bar in the park so I improvised. The box jumps were done on a bench. Dont know what my score was! I did this after classes solo

July 26, 2011 | Registered CommenterDavid Osorio

@Ben W,

The bench press is much more functional than a glamor muscle workout. There's a reason it's in Starting Strength. I wish we did more of it in Crossfit frankly. Moving heavy weights is fun.

July 26, 2011 | Unregistered CommenterJoel W

if you got GLAMOUR muscles from benching i'd be miss fucking universe.

July 26, 2011 | Unregistered Commentermichele

For some reason I had decided to go out the night before (thanks Jenna!) and came in to my first WOD hung over.

Tabata situps/wall ball/burpees/something else... Hey pukie, nice to meet you!

July 26, 2011 | Registered CommenterShaun McGee

Shockingly, my first WO at CFSB was the same as all my workouts. I squatted, I pressed, I pulled. Specifically, LBBS, SOHP, and chins. Met-con wise, once Jeremy taught me wall balls by having me "death by Wall Balls." I think I got to 11.


A curling WOD would be awesome. Glassman would shit a brick if he found out. I dare you..

Speaking of curls, I'm saying it now-- I'm going to start doing them soon, right here at our gym, and I don't want to see any of those "that's not a functional movement loser" looks from any of youse...

Best LOL line of the day goes to....

...and as she passed me she kind of waved, like miss america. but she sure as shit did not slow down.

The Bench press allows the most possible weight to be moved of any press. That's not glamourous, that's just fucking cool.

Gabrus has his summer of 3 wheels, I've got the summer of 2 wheels. It may be a 1RM and not a 5x3, but there will be 2 wheels.

July 26, 2011 | Unregistered CommenterRob Is

I was joking. For years I started my lifting week on Monday on the bench, regardless of what I got done the week before. I benched more weight than I squatted. Fail. I wasn't bagging on benching, just my own lame programming.

July 26, 2011 | Unregistered CommenterBen W

Does Canadian Miss Universe even count?

Rob - I don't think we've ever met, but if you're doing ever curls on Tuesday nights we can have some solidarity. Shane had me doing, ahem, 8lb hammer curls this evening as part of Fox's nefarious pull-up program. I keep waiting for the gym floor to open up and swallow me.

I think I lucked out on my first day out of foundations, but I was intimidated as all hell anyway. It was 6am, dark, and not so warm, on a Monday. I was the only person who showed up to class. Jeremy was covering for David. We did snatches, and he did not laugh, which I appreciate to this day. Then there was an AMRAP of kb swings (7 right-arm, 7 left-arm, 7 two-handed) and 14 situps. I assume I rocked it with excellent form, since my journal says "left arm numb for several days." Aaaawwww yeah.

July 26, 2011 | Unregistered Commentermelon

First Group Class 6/28/2009
500m row
30 burpees
10 push press @ 95 lbs

I'd like to think I could beat that now.

Back Squat 5x3
Warmup: 45x5 95x5 135x3 165x3
Work: 185f 165x3 165x3 165x3 165x3

2 Rounds NFT
15 knees to elbows
15 RDLs/leg

Good to be back in the gym. Felt good to move.

July 26, 2011 | Registered CommenterJoe

lol curling wod......i'd rather do chin ups... haven't done a curl since starting crossfit and my pipes haven't gone anywhere... the bicep is a tiny muscle in comparison to your tricep, if you want bigger arms, do dips.
To improve pullups maybe, but for anything else? no thanks.

July 26, 2011 | Unregistered Commentermarc "the Squid" mess

Bench Press
240x 5, 5, 12
Rep out felt strong

275x5, 5, 10
Went light with this, I capped the rep out at 10 felt like plenty more reps were there. I was just happy to not have my legs feel like shit for the first time since the total.


3 rounds of 10 in 30 secs with a 1 min recovery

My first workout was 12/15/07. Downstairs at the lyceum, just me and some hungover guy from Cleveland. A dumbbell clean, press, ohs combo. Oh yeah there were bear crawls, those were standard issue back in the day. I remember that sawdusty smell of the lyceum floor. That's what crossfit smelled like to me for a long time.

July 26, 2011 | Unregistered CommenterJeremy

Headed back out of town again for a week, so I went for an overly ambitious night at the gym.


Warm-up 2

Back squats 225x3x5

2 rounds
15 toes to bar (first round strict, second round kips)
15 single leg romanian DL w/ 20# DBs

Thanks to Jeremy for good feedback on the squats. My hamstrings are already feeling the romanian DLs.

6pm - active recovery w/ Mr. Fox. Good stuff for the hammys, shoulder internal rotation, and split progressions. Hopefully we provided good entertainment to the 6pm class while we tried to do splits.

7pm - Comp Class

Chipper style partner WOD with Noah
each partner completes the descending sets one at a time before moving onto the next movement
KBS 1.5 pood
box jumps 24"

I think it was 19:40? Nice to push through this one with Noah. Great job to everyone in class tonight! I really liked this workout and generally love partner WODs.

Off to LA for the games with a little CFSBK crew. Looking forward to cheering on Jacinto and playing on the beach! See ya next week.

My first CrossFit WOD was at CFNYC in 2008 and it just happened to be Fran. I think I did it with 65# and jumping pull-ups in 5 minutes or so. My first WOD at CFSBK was actually at my Level 1 Cert in 2009 and that WOD was...Fran. I didn't want to do it rx'd, but one of the coaches told me it was time to try it out. I think my time was around 8 minutes. The guy next to me did it in under 3 minutes.

July 26, 2011 | Registered CommenterRickke

First workout at SBK was about a week after Jeremy's. It was with John C and Erik K. We worked on dumbbell snatches and then did a couplet with Deadlifts and weight overhead situps. I think they were set up at opposite ends of the lyceum, so maybe we had to run back and forth between the two. Anyway, maybe my deadlifts were at 75 or 95 and I couldn't do the weighted situps so I just put my arms over my head.

I guess the first introduction to CrossFitty stuff I had was when Kevin Steinmuller found me at the Slope Fitness and asked me if I wanted to workout. He taught me to squat and then we did tabata squats. My interest was piqued, to say the least.

July 26, 2011 | Unregistered CommenterMargie

the stress diet is working wonders on my chinup volume. a mere ten lbs lighter, I can power through 25% more reps.

too bad my life is in the toilet.

July 26, 2011 | Unregistered Commentermichele

Great to hear everyone's first wod!

Everything Rickke did...

Backsquat 5x3 at 215, This actually is 85% of my 1 rm which is rather sad...

Had fun chasing Peter/McDowell on the comp wod with Paul, you guys smoked it...

My first wod was in 2009 at CrossFit KOP, it was some tabata lifting circuit, I couldn't comprehend how to power clean to say the least.

first wod at SBK was about a month ago, enjoyed every minute of it (maybe not the last minute of today's wod)

July 26, 2011 | Unregistered CommenterMike Mishik

My 1st WOD with you guys was on 9/07/10 for my first Foundations class: run 270 m, then 21-15-9 of squats, sit-ups, ring-rows, then run 270 m. My time-10:15. Notes: I felt ok doing everything except sit-ups. And running.

Glad to know I wasn't the only one who got/felt sick after doing yesterday's bench press + row WOD. I was almost going to email David (or whoever else there that could answer my question) to ask if it was normal to feel nauseous 3 hours after that particular WOD. Then I read David's post about his "intermission with pukie". And I remembered someone from my class running to the restroom to get sick mid-WOD. Good grief, what is it with rowing and nausea?? I did, however, feel great today, so....

July 26, 2011 | Unregistered CommenterTraci T.

Also, Marc Mess, I'd be down for some CFSBKFF.

joseph (dot) c (dot) williams (at) gmail

July 26, 2011 | Registered CommenterJoe

Instead of the Bench/Row WOD I foolishly wandered into Comp Class today.

Partnering with Rikke on a partner rest interval workout is torture. The kid is too damn fast and I'm too damn slow. He got nice long breaks while I was working, came out fresh and just buzzsawed through everything. My breaks felt so short I could barely count reps for him. Saving grace is that he's a fantastically nice dude and very tolerant of my patented hands-on-knees dead dog look.

It was fun, I'll do it again.

July 26, 2011 | Unregistered CommenterNoah

Bummer to miss comp class last night sounds like a great wod!!
I instead had my first session with Deb and Alec and already noticed some improvement with my hip/squat (thanks Deb!!)

I think my first actual wod and (not w/a competition) at CFSBK was this years Memorial Day Murph.

I dont remember what the first wod I ever did was but it was at CFNYC about 5 years ago and I remember having to step over a guy on all fours with his head in a puke bucket and thinking what am I do?!?!

July 27, 2011 | Unregistered CommenterChristine C

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