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Rest Day

CFSBK's Poet Laureate, Dr. Mike

"Carving Flesh"

What will we do today?

It’s the palette of the body,

            instead of the artist’s brush.

An endless assortment

          of movements, positions, lifts, 

                      flexion and extension,

twists and turns

that are the colors

            and language

                        of this craft.

We play the notes

            of the body

                        and the blues

at the same time,

each working on his/her

our own canvas.

Then, staring back at each of us

            in the mirror

                        is an image

that sometimes we don’t recognize … 

            as it whispers its seductive message-

“You can be more than this.”


  • Got some issues with your tissues? Come see Dr. Jason Fidler at CFSBK for some body work to help straighten you out.  Available Saturdays mornings and Friday evenings. More information here.
  • Sign Up For the 2012 Summer Lean Out Challenge, Details Here! Asta F will be in-house this weekend to take Lean Out Challenge photos:
    Saturday from 10:30a - 12:00p
    Sunday from 11:00a - 12:15p
  • We will be holding a Ragnar Relay Adirondaks info session on June 9th at 1pm. If you're interested in Ragnar, come on down and learn more!
  • Got plans for Sunday night? Come on down to Pacific Standard at 8pm and join the CFSBK Pub Quiz team. More info on yesterday's post.

Shawn Achor: The Happy Secret To Better Work TED Talks
The Non-Athletic CrossFitter CrossFit Fast Factory

Reader Comments (25)

Has anyone ever experienced an injury or gotten hurt as a result of minimalist training shoes (five fingers, inov8, etc...)?

An orthopaedic surgeon I work with, Alexis Colvin, is going to be on TV to discuss the positives and negatives of these types of footwear. Finding the negatives has not been easy. Any information anyone has that can be mentioned during this live interview would be appreciated.

Thank you!

June 8, 2012 | Unregistered CommenterVincent Dugan

A little 6 AM action -- sorry Keith and KH! (And thanks a lot, client who wants to talk at 9 AM.)

BENCH PRESS! Yay! So happy that the box has more benches now so that we can do this. Got up to 105x3, no problem. Last time I did this was in strength cycle, 105x5xnot-quite-3 sets and I was hoping I hadn't totally lost my bench strength. Definitely can go up from here.

WOD, 1 pood KB and HSPUs with knees on a box. 6:51. One of these days I will get my handstand kickups in order so I can try real ones with an abmat.

June 8, 2012 | Unregistered CommenterStella

Vincent: I used to wear Vibrams and that was a little too minimal for me. I thought I had gotten used to them, then I started to have forefoot pain that lasted for a day or so after running. Not crazy-long distances, either. So I switched to inov8s and like them much better.

Not QUITE a negative story, because I do love my inov8s and even ran a marathon in them last year. But I think Vibrams are a little too minimal for me.

June 8, 2012 | Unregistered CommenterStella

Stella, I'm jealous of your bench numbers. I got up to 83# yesterday. You are a beast!

Front squats with Luca, 63# @ 12 sets of 2. Margie, I hear your advice, I've thought about it, it will happen.

Fun WOD today, and good coffee sighting with Nino. Love Root Hill!

June 8, 2012 | Unregistered CommenterKH

6am with Nick.

12x2 115# front squats every 30 seconds. The weight started off light, but proved appropriate for the last few rounds.

9:05 on the metcon w/ 40# dumbbell. Should have gone with a heavier dumbbell. Burpees were by far the limiting factor. I just get completely gassed after 5 or so, and then spend lots of time trying to catch my breath. Jayme once again smoked me on burpees.

June 8, 2012 | Unregistered CommenterPeter

I've posted this to the CSA forum, but there doesn't seem to be a lot of traffic there, so I'm reposting:

Hi all,

I'm not going to be able to pick up my July meat share, so I'd like to find a good home for it. It's a 15-pound share of beef, lamb & pork (no chicken). $150 takes it home.

Alternately, if anyone has a chest freezer and wants to hold the share in exchange for a portion of it (or other compensation tbd), I can pick it up the weekend of the 14th/15th.


June 8, 2012 | Registered CommenterJoe

Best part...

as it whispers its seductive message-

“You can be more than this.”

Excellent poem.

COME ONE COME ALL and let me take your PHOTO. And then stay and join the Ragnar team.

June 8, 2012 | Unregistered Commenterasta

I'm honored to host Dr. Mike's poems on the blog. He's been a great pleasure to work with and embodies the humility, dedication and all around good nature that we come to expect from gym members.

The Non-Athletic CrossFitter article is a really inspiring piece about a woman who started at about 300lbs and is down to 174

June 8, 2012 | Registered CommenterDavid Osorio

Last week Bina and I were on vacation and did some nice lounging. Workouts consisted of a few laptops in a very short pool, 3 scuba dives and lots arm curls of rum by the pool.

We did have one dive where the current got very, very strong as we crossed a 20 yard channel. (basically a reef shaped like a 1/2 pipe). It was pretty intense being 30 feet under water trying to swim across and not get dragged out to sea. That said, swimming with barracuda, sting rays, turtles and many giant and beautiful fish made it quite worthwhile....

Last night's workout:

Squat: 305x2, 315x2, 325x2 and then 265x5x2
Good sets. Still ramping up to avoid unbearable soreness that occurs when returning to 5x5. Did heavier doubles to begin so as to not forget what heavier weight felt like.

Bench: 185x5x3
Fairly solid although the 2nd set was a bit sketchy

Chins: 5,5,4,4
Bummer, I thought I was at 6's and 5's...

June 8, 2012 | Registered CommenterRob Is

Wait, is the July meat share coming on July 4th? There's no accounting for the first Wednesday falling on a holiday?

June 8, 2012 | Unregistered CommenterJon F.

CF'ers -

There's an Oaxaca GroupOn available that's $6 for 3 tacos, $11 for 6 tacos and $18 for 10 tacos. Though y'all might be interested. :p

June 8, 2012 | Unregistered Commenterasta


sounds awesome. Belize, right? Off of San Pedro? did you hit Shark Ray alley? I know that must be an odd lot for a scuba guy, I loved it. Rita, not so much when I left her to go check out the nurse sharks.

June 8, 2012 | Unregistered CommenterJR

Margie's last email re: CSA said she was confirming with Herondale whether or not the 7/4 date will remain. I'm guessing it won't.

June 8, 2012 | Unregistered CommenterStella

Thanks, Stella. I confess to be being so excited by June delivery of meat that I failed to really digest all the details in Margie's email.

June 8, 2012 | Unregistered CommenterJon F.

Good to be back in the gym after spending a week in New Orleans - where I drank two bloody mary's with every meal and ate my weight in fried oysters. It was also nice to get some Thundercats-themed encouragement from KH during the planks...

Benched "fitness style" with Jason:

125x6 (F)

I moved up in weight because 115 felt kind of easy, but I guess I didn't have it in me today. I like the higher rep scheme - it's a nice change and I'm hoping that I can get more comfortable benching during this cycle.

Late-to-the-party comments about the leaning-out challenge: The point system isn't as finely honed as a Weightwatchers model (which basically is like having someone else weigh and measure your food for you) but it works for this mini-challenge. Essentially it's trying to encourage relatively strict adherence for a short period.

I personally think that the idea of a leaning out challenge fits in fine with the performance-centric atmosphere of CFSBK. Gaining experience with losing fat is a good skill to acquire. You get to learn how your body reacts to the stimulus and body comp is a piece of the long-term health and performance puzzle anyway.

By the same token, I ALSO think there should be a bulking challenge in the winter. Plenty of folks can stand to put on some muscle mass as well and to do so with guidance/structure from the coaches would be nice. I'm thinking paleo with high PWO carbs, milk chugging, maybe some peri-workout Airheads thrown in there? Who's with me?

June 8, 2012 | Unregistered CommenterNino

Dig the poem lots! Glad you posted (and glad you wrote it, Dr. Mike!).

June 8, 2012 | Unregistered CommenterChris A.

love the poem. props, nino.

June 8, 2012 | Unregistered Commentermichele

sign me up for bulking up challenge!

June 8, 2012 | Unregistered CommenterLuca

Yeah Jim, it was Belize and it was awesome. We actually did do shark-ray alley (for a 2nd time) because one of my favorite beginner dives is in the marine reserve and the dive/snorkel companies combine the two. Besides, it's always fun to pet a sting ray!

June 8, 2012 | Registered CommenterRob Is

Wow Rob, a couple of laptops in the pool? Nice to know we have some superheroes at CFSBK

June 8, 2012 | Unregistered Commentershawn$

Asta -- Can't make it to tomorrow's Ragnar meeting, as I'll be working through late afternoon. Can you forward me any important details you discuss? ryanmjoyce, gmail -- Thanks!

June 8, 2012 | Registered CommenterRyan

I'm in for the 30 to tag along and do a mini 30-reset and support my buds I guess... Unless someone will explain the whole photo deal to me? Coaches viewing like last time or aremthey being posted? Confused. I'm off the Vicodin train finally but still fuzzy. Also - Can we do a muscles one sometime? I would like that.

Surgery has come and gone and unfortunately there were complications towards the end so I have to go in again. Yes, i am thoroughly and seriously pissed but keeping my goddamn sense of humor, as terrible as it is, well and truly wrapped around me or there would be a hell of a tantrum. And I stole a blanket. Anyway, I will totally vouch for NYU and that hospital system - holy hell were they amazing. I was in a whole ER setup, freaky like a tv show, and they took fantastic care of me. If you need to get all cut, stitched and stuff - they're cool.

Umm.. I am Supple Leopard on Sunday. OH! Hospital said a week out v my Dr saying two weeks so I'll be in Tuesday early to partner with Joy and her Guns of Steel.

June 8, 2012 | Unregistered CommenterJules

PS: I miss my 7am Muscles something fierce, can't wait to see som e on Sunday and the rest Wednesday! Stella - you better have some She Ra action going on.

June 8, 2012 | Unregistered CommenterJules

Rob, cmon we've been over this, swimming isn't exercise.


June 8, 2012 | Unregistered CommenterNoah

Jules, between box squats and bench press, She-Ra has been in the house lately!

June 8, 2012 | Unregistered CommenterStella

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