Monday
Nov222010

Rest Day









Part 2 of our good friend Chip Conrad's Documentary "Origins of Weightlifting"


Simply awesome stuff. Ain't nothin new under the sun. 

Post impressions to comments.
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Remember this week's holiday schedule:


Wedneseday: Regular Class Schedule
Thursday: Special Holiday 9am Group Class Only (RSVP to comments)
Friday: 12p Group Class & 5:30-7:30 Open Gym ONLY
Saturday: Regular Group and Kids Class Schedule
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What Thanksgiving dish are you looking forward to most this year?
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Evolutionary Psychiatry EvolutionaryPsychiatry.Blogspot.com
A Vegan No More Voracious

Sunday
Nov212010

Power Clean

1 Rep on the Minute for 15 Minutes
Change weight at reps 6 and 11 with the goal of reps 6-10 being performed at same weight as last weeks heavy single, and reps 11-15 being lighter and FASTER.
Ex: Reps 1-5@165, Reps 6-10@175, Reps 11-15@135

Post loads to comments.
Compare to 11.15.10


WOD
1/2 Tabata 10 yd Sprints
1/2 Tabata Burpees
1/2 Tabata 10 yd Sprints


Score is lowest rep round
Post score to Comments.


Home
Josh M. all up in the pain cave.


Thanksgiving Holiday Schedule
Here is our schedule for the upcoming holiday


Wednesday: Normal Class Schedule
Thursday (Thanksgiving Day): Special 9AM group class ONLY.  See below.
Friday: 12p Group Class and 5:30-7:30p Open Gym Only. NO AM CLASSES
Saturday: Normal Class Schedule


Coach Fox has generously offered to run a 9am class on Thanksgiving Day.  We'll run this class only if there is enough interest.  RSVP to comments.


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Hoboken Winter Challenge


CrossFit Hoboken is hosting their 2nd Annual Winter Challenge on Saturday, December 11, 2010.  Last year SBK Athletes represented big time and we hope to again! This year there will be WODs, Cash Prizes, BBQ & every participant gets a free CFH sweatshirt.  Can't beat that with a stick!


Sign up here to strut your stuff along with Dan L., Jess & Chris Fox!

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James Hobart & Austin Malleolo Hang Power Cleaning Crossfit.com
Heaviest. Clean & Jerk. Ever. Youtube.com
3-Position Power Clean Performancemenu.com

Saturday
Nov202010

WOD 11.21.10

4 Rounds for Time and Max Reps:
Shoulder to Overhead, Max reps 135/95
Row 250m
Push-Ups, Max Reps
Rest Approximately 3 Minutes after each round.

Post Reps, Row times and inverval times to comments.

3 Sets of 10 Strict Pull-Ups
If you're working on a Muscle up, consider 5 sets of 3 false-grip pull-up

Home
PR, Baz and Becca get inverted


Happy Birthday, Ariel K and Keith W!

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STOP the Self Abuse Shoreline CrossFit
Going Rx'd Doesn't Mean Sh*t! CrossFit Mission Gorge
Purposeful Practice Catalyst CrossFit

Friday
Nov192010

Back Squat

1x20
(E3/8) Add 2-5lbs from the previous exposure

Post load and experience to comments.
compare to 11.17.10

10-9-8-7-6-5-4-3-2-1 reps for time of:
Kettlebell Swings
Lateral Jumps over barrier
Sit-Ups

Post time and Rx to comments.

Boz
Adrian knows how to party

Happy Birthday, Rebecca S!  Yesterday Becca PR'd with 5 unbroken kipping pull-ups!

There are very few spots left for the CrossFit Hoboken Winter Challenge.  So far Jess F, Chris F and Dan L have signed up.  Don't be a hater, Register today!!

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Write a 20 Minute AMRAP workout using the following 4 movements: Pull-Ups, Running, Burpees and Overhead Squats.

Thursday
Nov182010

Rest Day

Shane
Happy Birthday, Shane!!!

CFSBK would like to wish Coach Shane a very happy birthday today!  Shane has been with us since the early days and has never faltered in his commitment and love for this program. Thank you for everything you've brought to CFSBK, we love you back!  Here's to another year of new adventures with familiar faces!!
(I happen to know for a fact that Shane LOVES being tickled so if you see him, dig on in!)

Does anyone remember the "Shane" WOD?
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Congratulations to Carlos G, Mike F and Samir C on their first Muscle Ups yesterday!

There's still time to sign up for the Winter Challenge at CrossFit Hoboken!  Check out the photoset from last year.
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You're an athlete, now train like one SicFit
Historians admit to Inventing Ancient Greeks The Onion

Wednesday
Nov172010

WOD 11.18.10

9-6-3 Reps for time of:
Muscle Ups
Deadlifts, 275/185
Sprint 100 yards (after each round)

If you don't have muscle-ups, spend 15 minutes working this skill and then perform the WOD without them.

Post time and Rx to comments.


WU
Saturday at CrossFit

The Kipping Knee to Elbow Tutorial Again Faster

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Miranda Oldroyd Hang Power Cleans up to 150lbs CrossFit
Handstand hold, Squat hold, L-Sit Hold, Pull-up Hold WOD Demo with Lauren Galassi CrossFit

Tuesday
Nov162010

Back Squat

1x20
(E2/8)
Add 2-5lbs max from the previous exposure

Post load and experience to comments.
compare to 11.13.10


5 Rounds for time of:
25 Double Unders
10 Knees to Elbows

Post time and Rx to comments.

Yoda
Yoda: The Pain Cave. A domain of evil it is. In you must go.
CFSBKer: What's in there?
Yoda: Only what you bring with you.

Jason Z won the caption contest on our Facebook page yesterday. Nice work, JZ!  Also, thank you to Ariel K who "found" our new mentor.

Happy belated birthday, Paul B!
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We're halfway through November, time to assess progress with your goals.  Give us an update on how things are going. Have you made improvement, and looking back, is your goal realistic and quantifiable?

Dan R: 15x BW OHS
Nick K: Double Under practice 2x/W before class
Jess: Finish Marathon/2 HSPU/4 Strict Pull-ups/Snatch 83#
Asta: 65lb Press/140lb LBBSQ
Charlotte: 3x Max Pull-Ups every time I'm here
Rob H: 10 Strict Pull-ups, no band
C Fox: Practice Snatch 3xW/BSQ 350+
Julie: get a Double Under/Do plank :30 Daily
Juliana: Make it to class on Sat+Sun/ November Paleo
David O: Cook 1 Paleo Meal per day and post to comments
Ariel: 5 Strict Pull-Ups
Isaac W: 10 reps Double Unders/12-15 Push-Ups
Dan L: 6 Minutes in 3rd World Squat
Mindy: 2 Strict Pull-ups on Blue Band
Michele: 1 No BS elbows in Push-up
Deb: 10 Min Doubles practice every time in gym
Pietri: Paleo Weekdays
Kevin M: Lose 6lbs
Dan H: 100 Double Unders
Alex V: Big Improvement in Flexibility
Josh M: 200lbs, Post WOD Milk
Paul B: 3 Double Unders/Practice FSQ
Steffi: Practice DU's 4xW
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Counter Argument: Keep your Goals to Yourself by Derek Sivers TED.com