Snatch Balance/Weighted Chin-up

Snatch Balance

Weighted Chin Up

Post loads/chin-up scale to comments.
Compare Snatch Balance to 2.28.11 and 12.29.10
Compare Chins to 12.18.11

Josh M. during Sectionals WOD #1

Join us in welcoming back our intrepid leader David O. as he returns from vacation today!

Our New Strength Cycle Starts Wednesday!

Back-off week officially ends today and the new Strength Cycle starts on Wednesday, June 15th.  For the next four weeks, our lifting schedule will be:

Pull-Deadlift (Monday)
Squat-Front Squat (Wednesday/Saturday)
Upperbody-Push Jerk (Thursday)

Sundays will return to having the longer Met Con focus.  If you're a 2x or 3x/week athlete and wondering how to maximize your training check out Coach Fox's article "How do I Prioritize When Only Training 2-3x/Week"

That start of a new cycle is also a grea time to set revise/set your training goals so check out Fox's other article "Goal Setting"


What movement are you most looking forward to in this next cycle?

Pain in the Ass CrosssFit South Bay


Turkish Get-up

 5 Rounds NFT:
10 Ring Rows
:30 ea Side Plank
10 ea Walking OH Lunge
To be done with strict and with perfect form

Turkish Get-up

Post loads to comments.
Compare to 3.6.11 

Juliana hanging out

Thanks to all who came out last night for Scary Movie Night! Special thanks to Maggie G for organizing the event!

If You See Something, Say Something 

If we're out of toilet paper, paper towels or soap please tell one of us so we can restock.  Thanks! 


One-hand Muscle-Up CrossFit
US News Best Diets: The Paleo Diet
US News & World Report
US News Best Diests: A Rebuttal #2
Robb Wolf


WOD 6.11.11

12-15 minutes each to practice

Skin the Cat/Front Lever
Forward rolls/Jump to Forward Roll
Pistols/Roll to Pistol

Post experience/progressions to comments.

Coach Noah gets all Main site in Montana!

Scary Movie Night is tonight starting at 8pm. 2nd feature starts at 10pm! Join us!
The Rumors of My Death Have Been Greatly Exaggerated

Active Recovery is still on today at 12pm!  Back off week is the perfect time to come give yourself some extra mobility/recovery loving. 


Skin the Cat Gymnastics WOD
Lever Progression pt. 1 Gymnastics WOD
Roll to Pistol Gymnastics WOD


Rest Day

Scott L. in Motion during Sectionals WOD #3

Lax Balls are Back!

You asked for 'em, we got 'em!  A new box of lax balls just came in today!  Just $2 gets you your very soft tissue tenderizing tool.  Great for work, the car home and even your own private jet!  Ask one of the coaches to grab you one or three next time you are in the gym. 

Scary Movie Night is Saturday!

Just cause you're strong like an ox doesn't mean you can't scream like a child!  This Saturday come see two great fright flicks for the price of NONE!  The Descent starts at 8pm and Ils aka "Them" starts at 10pm!  Bring drinks, bring snacks, bring a change of underwear!!

No one under 18 admitted without parent or guardian.

Civilian Military Combine

Adventure races are all the rage these days and now there is the Civilian Military Combine which claims to be the most challenging yet.  4 lifting events, a 7 mile run and an intense obstacle course await participants.  If you're interested check out more details here!  The race will be held September 10th, 2011 at the Camel Back Mountain Resort in Pennsylvania.  Any takers?


We got lax balls, we got t-shirts, we even got a flippin sink!  What else would you like us to offer the gym? 

CFSBKer Matt Ufford Makes Some of TVs Greatest Culinary Creations Warming Glow
ALWAYS ride in the bike lane
Muslim Weightlifter's Wish to Wear Modest Clothes Triggers Rules Debate


WOD 6.9.11

5 Rounds NFT of:

10 Push Ups

10 Knees to Elbows

10 Partner Medball Tosses, 10ft

10 Partner Medball Sit-Up Tosses

10 Lateral Box Jumps

Accessory Work

Foam Roll/LAX Ball your nasty bits

Back-off Week Begins! What is Back-off Week?

Carlos does the Running Man

It's going to be even hotter today.  Stay hydrated during the day, and keep water with you throughout the workout! 

Open Gym: A Refresher

As most of you know, CFSBK programs a WOD 5 days a week: Monday, Wednesday, Thursday, Saturday and Sunday. This leaves Tuesday and Friday as rest days. Of course, sometimes your schedule doesn't line up with ours, so we run classes in order to let you get your workout in when you can.

All classes on Tuesdays and most on Fridays are lead by a coach. You have wiggle room in that you are free to ask a coach if you can work on something in particular. But generally, you'll find the structure pretty much the same as regular days in that you'll go through a lead group warm up and workout together. If you are new to group classes, we encourage you to attend regular classes or On-Ramp, but you'll definitely be taken care of in these classes.

Friday nights operate a little differently. I mean, it's Friday, right? People need to be able to chill after the long work week. So we run Open Gym from 5:30pm to 7:30pm. This is a two hour block of time for you to do what you need to do: make up a workout, stretch, practice a skill/movement, get in some lifting. The SBK coach is there to bounce ideas off of, give an eye to your form and make sure you don't kill yourself. But otherwise, it's your space. Since Open Gym is not a lead class, we think it's best to have been a member for 2 or 3 months before using it. If you want to come in to stretch or hop on the erg, that's perfectly fine. But we'd like you to be familiar with movements and able to workout safely without too much assistance before we let you run wild.

We know this is not news to most of our members, but with the constant flow of new folks into our community, we thought it'd be nice to give a little refresher.


Stand Up While You Read This! NY Times
Why and How I Switched to a Standing Desk
5 Songs for Sharks that Like AC/DC
NPR (Via David Mak!)
This Woman Treats Every Week Like It's Shark Week
The Mary Sue


WOD 6.8.11

AMRAP in 20 Minutes:
Run 400 meters
10 Handstand Push Ups*/**
*2 AbMat max for partials
**Push Press 135/95 otherwise

Post rounds and Rx to comments.

Coaches Chris & Jess Fox at this past weekend's CrossFit Endurance Cert

A Great from the Crate: Beat the Heat

This is a repost of an article from last year.  The next two days the temperature will be in the 90s so we thought it was worth reposting in full.  We want you to continue to train over the next few days and the coming summer months and we want you to train healthy and smart.  Here's how:

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 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.


Preparing for Masters: Jacinto Bonilla CrossFit
How to Wake Up and Feel Alert
Mark's Daily Apple


Rest Day

There's more than one way....

Qualifiers are almost here! Help Wanted!

Regionals are set for June 16-19th at fancy the Reebok CrossFit facility in Canton, MA,  . This is the final Qualifier before the CrossFit Games in July.

Coaches David and Margie are on staff to organize and oversee the Judges and Athletes, as they have done for the past 2 years. We are looking for more Level 1's to join our volunteer Judging staff. We need folks who can uphold strict standards, work hard and give 100% focus. This is probably the most exciting job of the weekend since you get to be out on the competition floor in the middle of some fierce athletes.

Interested? Click here to learn more and register:

Not a Level 1, but still want to be part of the weekend? Great! We need plenty of volunteers for important jobs such as scorekeeping, handling the athletes and set up/break down. Use the link above to sign up.

In the gym, No One Can Hear You Scream!

This Saturday, June 11th it's scary movie night at CFSBK! The Descent starts at 8pm and Ils starts at 10pm. 
Feel free to bring treats and drinks!

RSVP to Maggie G. at maggie.giorgio(AT)


What's your favorite thing to do in (or out of) the City in the summer? 

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Mark Zuckerberg's New Challenge: Eating Only What He Kills
CNN (via
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