Friday
Oct152010

Front Squat

Perform 1 Front Squat On the Minute for 12 Minutes
(E3/8)
Use load 10-15% heavier than your triples from last exposure
 
5 Rounds for Time:
30 Double Unders
20 Push-ups
10 Lunges/Leg

Post loads and times to comments.


Home
Ariel's Textbook Squat

 


Dan John talks the importance of the Front Squat  Danjohn.net
Wait, who is this Dan John guy?! Mark Rippetoe's interview w/ Dan John Pt 1 & Pt 2 Startingstrength.com
Don't know who Mark Rippetoe is?
C'mon guys, Boobs need our help!! Barbell For Boobs Fundraiser at CFLIC
 

Thursday
Oct142010

Rest Day

FULLHOUSE
A full house of folks getting stronger

Speaking of getting strong, here our the dates and registration links for the next Strength Cycles.  These sell out fast!

Strength Cycle A
October 25th-December 22nd
Mondays and Wednesdays from 7:00-8:30pm
Fridays from 6:00-7:30pm
Cycle A is a novice level cycle

Register Here!

Strength Cycle B
October 26th-December 23rd
Tuesdays and Thursdays from 7:00-8:30pm 
Sunday from 10:00-11:30am
Cycle B will be the level 2 cycle, following an intermediate program. It is designed for advanced lifters who have exhausted a linear progression.
Register Here!

Wednesday
Oct132010

Handstand Push-Up

3 x Max Reps with 3 minutes rest
Pick a scale that allows for at least 5 reps on the first set
Strict Reps, no kip
There is a 10 Push-Up buy-in for HSPUs

21-15-9 Reps For Time of:
Push Press 115/80
Box Jumps 20"
Pull Ups

Scale up: Push Press 125-135/85-90, Box Jumps 24", Chest to Bar Pull-Ups

Post time and Rx to comments.

CFT
Post CrossFit Total

CFSBK has one team registered for CrossFit Virtuosity's Trick or Treat Throwdown. Interested in participating? Post to comments!!

Congratulations to all the Strength Athletes on yesterday's CROSSFIT TOTAL yesterday.  There was a tremendous amount of energy and camaraderie in the gym last night as everyone pushed and pulled to move as much weight as possible.  Please post your TOTAL numbers to comments.
____________________
Now that it's all over, what did you get out of Jeremy's Strength Intensive?

Tuesday
Oct122010

Front Squat



3-3-3
(E2/8) Sets Across
Load approx 15-20% less than previous 3RM with the goal of breaking it mid-cycle
Perform 6 Jumpe Squats after each work set. Rest 3 Minutes

Post loads to comments.
compare to 10.9.10

For Time:
50 Dumbbell Squat Cleans at 40% BW

Once the clock starts, you can work for :45 and must rest the final :15 of every minute.  Each rep must start by dipping the dumbbells below the plane of the knee.

Post load and time to comments.




avi
Avi takes the thick bar overhead

Good luck to all the Strength Cycle Athletes on their CROSSFIT TOTAL today at 6pm.  This is the post-test for 8 weeks of hard strength training.  Come early or Stay late to watch these guys and girls move some steel.

Fight Gone Belated is happening this Sunday at 10am.  Good luck to Avi S, Jack L, Peter H, Nick Pi and Bjorn B!!

Monday
Oct112010

Rest Day

Strong
Synchronized Keg Lifting with Shane and Laurel

Happy Birthday to Rob I and Mike W!

Thanks again to Paul for hosting ODDLY STRONG at the South Brooklyn Weightlifting Club this past weekend.

What is your favorite kind of odd object lifting? Which do you think is the most painful?
Here are some examples: Keg Lifting, Heavy Carries and Drags, Farmer's Walks, Prowler Pushing, Stair Climbing with odd objects, Sandbag work, Unconventional barbell lifting, Kettlebells....

______________________
Analysis highlights of the USAW/CrossFit Weightlifting Meet with Mike Burgener, Kendrick Farris and Tony Budding

Sunday
Oct102010

Hang Snatch

2-2-2-2-2
Work up to a heavy double with solid technique

Post loads to comments.
compare to 6.5.10

For Time:
Row 1000 meters

Post time to comments.
compare to 6.15.09


Home
Deepak Attacks the Atlas Stones

Happy Birthday, Jess F and Christian D!

This Wednesday at 6pm, watch Jeremy's Strength Cycle Athletes test the last 8 weeks of training with a CrossFit Total! Good luck, team!

October Evening Foundations
10/26/10-11/18/10
Tuesdays and Thursdays from 8:00pm-9:15pm
Register Here!

_______________________
Adrian and Kimmy Bozman talk Rope Climbing Prerequisites
CrossFit
Squatting to Restore Spinal Motion and to Poop CrossFit

Saturday
Oct092010

"Jerry"

For time:
Run 1 Mile
Row 2K
Run 1 Mile

Post total time and three splits to comments.

Read Coach Nick's article on Rowing a 2K
22:19 "Jerry" Demo


Carlos
The great Carlos G!