Thursday
Jul012010

Press

5-5-5
(E3/4) Sets Across or 3x3 Max Effort
we are only doing 3 sets today

Post loads to comments.
compare to 6.24.10

As many rounds as possible in 20 Minutes of:
21 Box Jumps 24"/20"
15 Deadlifts 135/95
9 Push Jerks, 135/95

Post rounds and Rx to comments.

Moving
CrossFit Moving Crew

Save travels to Sam H and Nick K who will both be (independently) visiting Singapore

Happy Birthday, Peter H!

New Top 3 500m Row male and Female times:

MEN:
1. Coach Nick P: 1:28.3
2. Bjorn B: 1:31.0
3. Ryan P: 1:31.9

WOMEN:
1. Katie M: 1:39.5
2. Charlotte K 1:47.8
3. Meghan R 1:59.2
(4. Bethany B 1:59.5)

Gauntlet Dropped.

___________________
We've got 2 upcoming Foundations cycles. One of which will be our first ever AM cycle!

July Evening Cycle
Dates: 7/14-8/9
Times: Mondays and Wednesdays from 8pm-9:15pm
Register Here!

July Morning Cycle
Dates: 7/27-8/19
Times: Tuesdays and Thursdays from 7am-8am
Register Here!

Wednesday
Jun302010

Front Squat

3-3-3
(5/8) Sets Across

Post loads to comments.
compare to 6.26.10

3 attempts at:
500m Row

Post times to comments.

doubles
David M and Ariel K

World Class Fitness in 100 Words
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
~Greg Glassman,  CrossFit Founder

Tuesday
Jun292010

Rest Day

Jamie
Happy Birthday to CFSBK's first member, Jamie D!
Since day one Jamie has been a very influential force in keeping this entire project moving forward. CFSBK definitely wouldn't be where it is without him. Thank you, Jamie for your encouraging words and friendship!

Andy H, Juliana A, Sameer P and Dan R have all signed up for the next Subway Series event at CrossFit Queens on 7/10.  This workout will benchmark your 5K Run.  Lets start signing up and represent SBK!!

Welcome Foundations Cycle 26 starting tonight!

_____________________
Do you listen to any podcasts?

Sunday
Jun272010

Power Snatch

3-3-3-3-3
(E3/4) Sets Across

Post loads to comments.
compare to 6.21.10

Warm-Up
Run 400m
then 3 Rounds NFT of:
10 Pull-ups
20 Walking Lunges
30 Double Unders

Brian
Brian D will be guest coaching tonight's 5pm, 6pm and 7pm classes.

Beat the Heat!
You've no doubt noticed that it's getting hotter in the gym as we creep deeper into our first summer at Degraw Street.  This change of environmental conditions comes with some new responsibilities that we all need to be aware of.  The two biggest risks when working out in high or humid temperatures are dehydration and heat stroke.  Dehydration occurs when your body loses more water than it requires for normal functioning and heat stroke occurs when your body temperature rises faster than you can regulate.  Both of these conditions are very serious and can lead to sickness and even death in extreme cases.  That being said, you can do a few simple things to make sure you're safe while working out:

1. Hydrate! Drink cold water before, during and after you exercise.  We have two water pitchers in the fridge for everyone to help themselves to.  We encourage everyone to bring their own reusable water container but also have cups available if you forget yours or don't own one.  Try to drink water at regular intervals, you want to be taking in more water than you're losing so don't wait until you're thirsty to start chugging.

2. Listen to your body  If you're feeling lightheaded, dizzy, nauseous, begin to cramp or display anything resembling fever symptoms, it's time to stop, cool-down and hydrate.   Sometimes during hard workouts we try to "push through the pain" but remember that putting yourself at risk in order to shave off an extra :15 seconds is both dangerous and contrary to why you're here in the first place. (to get fit!)

We also have ice in the freezer available in both cubes and cups that you can grab to eat, rub on your body (head,neck,chest, armpits..) put in your drinks or throw at Shane.  Additionally, I've ordered two industrial fans which should come in later this week.

If you've got any questions don't hesitate to ask one of the coaches or post to comments.

Saturday
Jun262010

WOD 6.27.10

Perform 3 sets of the following complex for a maximal weight.
6
Deadlifts
3 Mid Hang Power Cleans

1 Push Jerk

You have 5 attempts to find a best complex. The bar may be dropped from overhead after the
jerk but must be regripped and pulled shortly after it settles.

Post
5 attempts to comments.
compare to 4.29.10

Nick Ryan
Coach Nick and Ryan P go head to head on the 400m/50 Squat couplet in the pouring rain

Good work to Dan R, Asta F , Mike V and Katie M on yesterday's Subway Series WOD at CrossFit LIC!  The next event will be a 5K run at CrossFit Queens on July 10th.  This is a great opportunity to benchmark this standard distance.  5K runs completed at this event will be fair game for the Leader Board. Sign up here!

There are only 2 slots left for our Foundations cycle that starts this Tuesday. Get em while they last and Register Here

______________________
Epigenetics is a field of science that studies how environmental factors like nutrition, exercise, stress and sleep affect how our genes are expressed.  This plays a critical role in our basic understanding of human nature and will shed some light on how your parent's lifestyles affected your own genetic expression.  Read more about Epigenetics at How Stuff Works or watch this video on NOVA and post thoughts to comments.

Friday
Jun252010

Front Squat

3-3-3
(E4/8) Sets Across

Post loads to comments.
compare to 6.23.10

Complete two intervals of the following triplet:

As many Rounds as possible in 5 minutes of:
5 Single arm Dumbbell Thrusters, left arm
5 Single arm Dumbbell Thrusters, right arm
5 Burpees
Rest 3 Minutes

Use a heavy dumbbell.

Post Rx and rounds completed per interval to comments.

Leader boards
Long Live the Leader Boards!

As many of you know, we've recently put up some performance leader boards in the gym. If you've got a score you think is worthy of the boards, please post it on the far left whiteboard located by the foam rollers.  Include your Name, WOD/Lift, Score and Date completed.  Only scores dating from the Degraw Street move forward are fair game.  Enjoy!

Good luck to Asta F, Dan R, Katie M, Mike V and Juliana A competing in today's CrossFit Subway Series event at CrossFit Long Island City!  The workout they'll take on is as follows:

"Bags, Bars, Bells, Balls and a Rope”

For Time:
800m Run with Sandbag 60/40#
Pull-ups, 30 reps
Overhead Squat, 95/63#, 30 reps
Double Unders, 100 reps
Kettlebell Swing, 24/16kg, 30 reps
Toes-to-Bar, 30 reps
800m Run with Med Ball 20/14#

_________________

Thursday
Jun242010

Rest Day

Kids
CrossFit Kids log their workouts, do you?

Congratulations to Katie M on her Double Under PR!

Remember that we're NOT holding a 12pm class today. 6am, 7am and evening classes are still on as usual.

Tomorrow is the CrossFit Subway Series event at CrossFit Long Island City!  The event will start at 9am and close out with a buffet style Paleo Potlock!  SBK has a few athletes signed up already but we still need you!