Friday
Mar112011

WOD 3.12.11

5 Rounds for time of:
Run 400 meters
10 Squat Snatches, 95/65
10 Pull Ups

Post time and Rx to comments.

Dan
Dan R's Overhead Squat

Foundations dates for April:

April Evening Foundations

4/5/11 - 4/28/11
Tuesdays and Thursdays from 8:00-9:15pm
Register Here!

April Morning Foundations
4/5/11 - 4/28/11
Tuesdays and Thursdays from 7:00-8:15am
Register Here!

April AM/PM Foundations
4/13/11 - 5/11/11
Wednesdays from 8:00-9:15pm
Sundays from 10:00-11:15am
Register Here!
*this class does not meet on Easter Sunday (4/24)

The weather is slowly getting warmer!  What spring time activities are you most excited for??
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Learn to Backflip in 10 Minutes
Tips for Successful Goal Setting CrossFit Invictus
Buddy Lee talks Double Unders
Arnold at the Arnolds CrossFit

Thursday
Mar102011

Rest Day

Josh350
Josh M Squats 350x1

Support Team SBK!
The CrossFit Open Sectionals start in just 9 days!  If you're interested in competing, please register both on the eventbrite page and at the CrossFit Games website. All the registraion information and links can be found here. If you've got your leve 1 certification, we'd love to see you sign up as a judge for as few or many of the events as you can make. Also, don't forget to "fan" the event on the facebook machine here!  Our athlete pool is larger and more advanced than ever before, we can't wait to see how team SBK does!
New to all this? Watch this video to see "What are the CrossFit Games?"

Programming Updates
From this Saturday(3/12) until next Thursday(3/17) we're set for a "Crush Week".  The WODS will be hard and follow more "constantly varied" approach.  The folling Saturday(3/19) through Thursday(3/24) will be a back off week and then we'll pick back up into our next strength cycle.

The PR Train Keeps Chuggin along!
Dave T: 140     Jenna J: 65
Kevin R: 235     Antoine W: 175
Ben: 155     Alex H: 225
Teresa B: 135     Melissa L: 130
Jon S: 115     Jess F: 120
Sarah H: 92.5     Matt U: 135
PR: 220     Marian: 68
Mel: 55     JMD: 130
Rob N: 195     David F: 135
Eric L: 155     Jess B: 205 (Deadlift)
Alan: 125 (FSQ)     Isaac W 200 (FSQ)
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CrossFit Home Gym with Danyle Claire CrossFit

Wednesday
Mar092011

Push Press

1-1-1-1-1
Find a new 1RM!

Post loads to comments.
(e4/4) compare to 3.3.11

For Time:
Row 1500m

Please read Coach Nick's write up on strategy for rowing a 1500m race.

Post time to comments.

Crash
Asta F captures the moment before a 2000m race at CRASH-B's

Front Squat PR Train!
Aaron S 165
Ben 200
Colum 170
Maggie G 90
Jess F 175
Kristen H 110
Chris A 215
Justin Z 195
Robin 150
Jason H 125
Damian 245
BAZ 180
Dan H1 155
Sarah H 135
Noah A 250
Samir C 216
Jess B 135
Mike W 185
Allison 100
David B 205
Nick P 225

Congratulations to all! If we missed you, it's because you didn't put your numbers on the big board!

___________________
How to Not Get Hurt Doing CrossFit CrossFit Aspire
Arnolds 2011 Women's Elite Session
Cara Heads Front Squats 308x2
2 Man Clean and Jerk 260Kgs
Men's Parallel Bars Event, 2004 Athens Olympics
If you've never watched Ronnie Coleman workout, You're Welcome.

Tuesday
Mar082011

Front Squat

1-1-1-1-1
Max Effort, try and find a new 1RM!

Post loads to comments.
(e8/8) compare to 3.2.11 and 1.1.11

5 Rounds of:
1 Minute Power Clean for Max Reps, 185/115
1 Minute Rest

Post Rx and reps per round to comments.

Bounce
Moon Bounce!!!

Relive the Magic!
Check out these videos of the last CrossFit Total that Bina A took! Some large loads being moved by some strong SBK'ers!

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The 10 Most Unbreakable Records in Sports History Complex
CrossFit's Best Athletes do "Fran" and "King Kong With Walls" at the Arnold Sports Festival CrossFit
The Home Gym, With Josh Everett CrossFit

Monday
Mar072011

Rest Day

Sunday
Mar062011

Snatch

1-1-1-1-1

Post loads to comments.
(e4/4) compare to 2.28.11 and 10.1.10

10 Minute Double Under Test
Take 10 Minutes to find out how many doubles you can do unbroken.

Post attempts to comments.

Charmel
Charmel R, The Calm Before the Storm

Good luck to all the Strength Cycle A athletes starting their 8 week training program with Coach Jeremy today!

New Foundations dates for April have been posted!

April Evening Foundations

4/5/11 - 4/28/11
Tuesdays and Thursdays from 8:00-9:15pm
Register Here!

April Morning Foundations
4/5/11 - 4/28/11
Tuesdays and Thursdays from 7:00-8:15am
Register Here!

April AM/PM Foundations
4/13/11 - 5/11/11
Wednesdays from 8:00-9:15pm
Sundays from 10:00-11:15am
Register Here!
*this class does not meet on Easter Sunday (4/24)

___________________
Log your workouts for free online with Gymga
I've got to Hand it to you Pt1-4 CF Virtuosity
For Tendon Pain, Think Beyond the Needle NY Times

Saturday
Mar052011

Turkish Get-ups

1-1-1-1-1
Play with this today before going for 1RMs next week


Post loads/objects to comments.
compare to 7.14.10


Complete the following in teams of 2-3:


3 Rounds NFT:
Run 270 meters (Row 250 if poor weather)
5-10 Knees-to-Elbows or Hanging Leg Raises
5 Handstand Kick Ups* to partner, free standing, or wall
*Sub Wall walk ups if you have significant overhead mobility issues


Home
David Byrd-One of the big winners last night!


And the Winners are.....
Congratulations to the winners of the 2011 Paleo Challenge!  Due to the great strides and successes of so many of the participants the decisions were incredibly difficult.  Congratulations to everyone who participated and completed the challenge!  And the winners are...

Male/Female
1. Yoshi S./Erica N.
2. Paul R. /Collette K.
3. David Byrd/Charlotte K.


Thank you to all our sponsors who contributed awesome prizes to this event: Bierkraft, Lululemon Athletica, and Grazin' Angus!


A Huge Thank You!
Thanks to everyone who came out to the Potluck/Party last night!  We hope you had as much fun, food and tasty beverage as we did!  We look forward to seeing your continued progress with the Paleo lifestyle and to many more great years here at Degraw St!


For those of you who brought food and are willing to share your secrets please post your recipe under the "Paleo Potluck & Party at CFSBK" link.  We'd love to compile a list of the amazing recipes we sampled last night for future generations of CFSBKers. 


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Congratulations to one of our newest coaches Jess Fox on her completion of her CrossFit Level 1 certification!