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Rest Day

More photos from the Tough Titsday Powerlifting Meet are now up here!

Happy Belated Birthday Jim Ryan
Happy Real Birthday, Brian D

The Return of CFSBK Gymnastics: Rings and Tumbling 101

Ring Strength Class
Join guest Gymnastics Coach Ken H. as he takes you through 4 weeks of gymnastics strength training with an emphasis on developing a rudimentary ring routine.  Each class will include a proper warm-up, stretching and then use both isometric and dynamic strength exercises to develop: core strength while learning transitions on the rings, levers, muscle-ups and planches.  Students will also have strength and flexibility assignments to do on the outside of class.

Ring Strength Class Dates and Times:
Sundays from 1pm - 2pm
8/5, 8/12, 8/19 & 8/26

$60 for 4 Weeks

8 Participants
Register Here!

Basic Gymnastics Tumbling Class Dates and Times:
Sundays from 2pm - 3pm
8/5, 8/12, 8/19, 8/26

Join guest Gymnastics Coach Ken H as he takes you through 4 weeks of basic gymnastics tumbling.  The movements will build on themselves and get progressively more difficult. The basic gymnastics class will help students understand how to control their bodies through different movements, and being up-side-down.  The class is broken up into 4 distinct sections: Warm-up, Strength, Stretching, Gymnastics. Movements included in this program are: Forward/Backward Rolls, headstands, handstands, cartwheels, round offs and more! Space is limited so sign up now!  Please email hallerk(at)gmail(dot)com for more information.

$60 for 4 Weeks

8 Participants
Register Here!

Ken Haller's Bio
Ken was a nationally competitive gymnast in Newton, MA and at the University of Michigan. After graduating, Ken coached for eight years at Capital Gymnastics in Northern Virginia where he coached regional and national champions. His students have gone on to be NCAA champions and members of Cirque du Soliel. In searching for an activity to replace gymnastics, Ken filled the void with rock climbing and yoga for the past ten years and recently found CrossFit to round out his training.


CFSBK Book Club

We had a ton of folks submit books for the Sci-Fi Edition of the CFSBK Book Club.  Today is the last day to cast your ballot. Please email pjeanlouis1(at)gmail.com with your selection and we'll see which book wins out.  Please only vote if you plan on participating in the book club!

CFSBK's Next Equipment Purchase
How To Do Picture Perfect Easy Double Unders Technique WOD
How Hard Can It Be? (Gymnastics) WSJ
Supplement Recommendations TTMJ
Soak Fitness Bath Salts Rogue Fitness
How Shark Attack Survivor Got Fitter WSJ

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Reader Comments (12)

Hey Everyone - just wanted to say that Rings Class has been the highlight of my week for several months now. It is tremendously fun and I've seen rapid improvement in the strength and stability in my shoulder girdle and lower abdominal muscles.

July 27, 2012 | Unregistered CommenterLaurel

YAY, Titsday pictures! Thank you Asta for capturing so many of our badass moments!

July 27, 2012 | Unregistered CommenterStella

Is there a wait list or standby for the basic gymnastics class? It was sold out at 8am this morning.

July 27, 2012 | Unregistered CommenterJon Shea

7am with Jess, McDowell, and some of the Supple Leopard crew.

WU of 500m row, DROMs, then:
[130m run, 16 reverse lunges, 20 hollow rocks] for three rounds

HBBS and lat activations with Australian Nick, who was visiting for the day.

[45x5, 95x5, 125x5, 145x3] then 160x3x8

Didn't squat Wednesday because I couldn't make it in, so jumped from 150. Felt marginally more challenging, which seems right. With two weeks left in the cycle I think I'm pacing the jumps in weight well and will have a sufficiently heavy and challenging eight for my last exposure.

WOD @ 24kg in 12:38 [rounds of 3:02, 2:47, 2:38]. Not my favorite things to do, but felt good about this.

July 27, 2012 | Registered CommenterRyan

Anyone ever see this weightlifting video?

(Humor, may not be safe for work)


July 27, 2012 | Unregistered CommenterDH3

dropped into Crossfit L'Usine in Montreal today for Fight Gone Bad in FRENCH.

was much fun, great box

July 27, 2012 | Unregistered CommenterMackenzie C

that vid is awesome. at least the stuff came out that way rather than the other way.

July 27, 2012 | Unregistered CommenterSameer

A/R for about 20 minutes

3 Rounds
250 Row
10 Ring Rows
:30 Pallof hold each side

12-9-6-3 Reps of
Deadlift 225lbs
HSPU to 1 abmat


Didn't intend on scaling this workout at all, but I realized that I'd not done high rep heavy deadlifts for some time and i've not been doing any HSPUs because of my wrist issues. Everything was feeling good today so I decided to test it all out submaximally. Still happy with my time/intensity.

Afterwards I ran a hard 400 and then did 3x10 Tricep Extensions and then about another 20 minutes of A/R

Long live the LAX ball.

JS, I'll contact Ken about the gymnastics class

July 27, 2012 | Registered CommenterDavid Osorio

Wow, my neck veins really pop when I squat.

July 27, 2012 | Unregistered CommenterCharlotte

245x5x2, 10

Difficult in an annoying way. Gets sticky at weird spots. Bar speed doesn't change much though

140x5x2, 10


July 27, 2012 | Unregistered CommenterJeremy

Forgot about open gym Friday and made the most of it.

Rolled the heck out of my calves and left inner thigh, starting to get some relief from nagging problems finally with much rolling and stretching and wearing compression tights to bed. Thanks David for the tip on the hard pvc roller, it hurt so good!

DU practice to warm up, hit 30 consecutive which I think is at or near my best.

Muscle-up work on the rings, started with some banded transition practice which felt so easy I just dove in, and after only a few failed attempts I hit three in a row. I think I figured this thing out!

Then did the WOD from yesterday with Crystal. Maybe ill advised since I did heavy deadlifts and presses yesterday but scaled down to 185 and hit all the deads and burpees unbroken, which was good because i STRUGGLED with the HSPUs (went to 2 pads after round 1) and barely finished, 9:57.

Oh and we signed up for the ring strength classes. Psyched!

July 27, 2012 | Unregistered CommenterTodd

Charlotte: OMG ME TOO.

July 27, 2012 | Unregistered CommenterStella

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