Work up to a heavy set of 5
A "paused" Bench Press means that the lifter must wait for the "lift" command before pressing the bar off the chest. This is how powerlifting meets are contested and prevents hard bounced off the chest. We're using it today to develop some positional strength at the bottom. Bench Pressing will be on for Mondays in the upcoming cycle.
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18 Minutes, NFRs of:
8e Single Arm Dumbbell Overhead squat
Max Set of Unbroken Hollow Rocks OR 20 Reps
Try to get about 3 rounds. Go as heavy as you can organize well on the OHS, if mobility restricts you from performing the overhead portion, carry the dumbbell in a front rack position.
Go hard on the run, take your biggest rests before and after it.
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CFSBK Movie Night
When: Friday 6/21. The film will start at 8:15pm, please show up around 8:00pm
How much: Free!
Celebrate the first official day of Summer with Movie night at CFSBK. We'll be screening the comedy cult classic, "Wet Hot American Summer". Please RSVP in the event page so we know how many to plan for. All are welcome, non-members included.
CFSBK will be providing free beer for the event, all are welcome to bring their own alchohol as well as (ideally paleo) snacks. This movie is not appropriate for minors. It's also hilarious.
The setting is Camp Firewood, the year 1981. It's the last day before everyone goes back to the real world, but there's still a summer's worth of unfinished business to resolve. At the center of the action is camp director Beth, who struggles to keep order while she falls in love with the local astrophysics professor. He is busy trying to save the camp from a deadly piece of NASA's Skylab which is hurtling toward earth. All that, plus: a dangerous waterfall rescue, love triangles, misfits, cool kids, and talking vegetable cans. The questions will all be resolved, of course, at the big talent show at the end of the day.
View the trailer here.
CSA Members: RSVP Now for the June 30 Farm Visit!
On Sunday, June 30, our farmers from Herondale and Sol Flower farms will be hosting CSA members (and their families) for a daylong farm visit in upstate New York. We'll tour the farms, visit with Herondale intern Margie Lempert, and enjoy a pig roast. If you have tasted Herondale's incredible pastured pork, you know how exciting this prospect is!
We are working out transportation details with the idea of combining a scenic train ride with a quick bus trip from the station to the farm (so nobody has to drive.) In order to plan the transportation and meal
details, we are asking those who want to come to RSVP by Saturday, June 22.
If you are coming, please email Michele at mignyc (at) gmail.com. Don't forget to say how many will be in your party.
Inc Magazine at CFSBK this Wednesday
Inc Magazine is doing a story on the business of CrossFit and will be shooting video for the online segment of the piece this Wednesday during the 12pm Group Class. If you don't want to be on film, please let us know day of and we'll communicate that with the crew. Burt Helm si writing the article and started with CFSBK about a month ago. After completing Foundations with David and taking regular group classes, Burt also did interviews with tons of people associated with CrossFit, including spending 3 days with Greg Glassman. We're excited to see how the article turns out!
Do You Pee During Workouts? CrossFit