Saturday
Feb192011

WOD 2.20.10

Complete the Following For TIme:


50 Double Unders
50 KB Swings 32/24/16kg
40 Double Unders
40 Box Jumps 24/20/16
30 Double Unders
30 Push Ups/Modified Push Ups
20 Double Unders
20 Pull Ups/Vertical Ring Rows
10 Double Unders
10 Burpees


Post times and Rx to comments.


Skill Work 


Backward Rolls
Headstand Practice


Home
Avery Power Snatches


Happy Birthday Maggie G.!


Strength Intensive A Cycle SOLD OUT    


The A Cycle  of Coach Jeremy's Strength Intensive sold out faster than a Justin Bieber concert.  We look forward to seeing a new crew hit some major strength milestones over the next 8 weeks.  


Remember, the current cycle will be wrapping up 8 weeks of hard work with their CrossFit Total.  Each athlete will get 3 attempts at the Squat, Press and Deadlift to hit a new personal best.  We wish the participants luck and hope you join us to show support this Wednesday, February 25 starting at 6pm.  Join us for one of the most electrifying nights in the gym.


C.R.A.S.H-Bs Today! 


Stay tuned to the blog today for updates on how Charmel, Collete and Dan do at the 2011 C.R.A.S.H.-B Regatta under the iron fist of Coach Nick!  Good luck guys!


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We're heading into the last week of the Paleo Challenge.  How are you feeling?  What are your impressions of the experience to this point?  What are your post-Challenge plans?
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Will Eating Whole Grains Help You Live Longer? Mark's Daily Apple
Want to Live Longer? Switch to Whole Grains Time Magazine

Friday
Feb182011

Front Squat

Complete the Following Every Minute on the Minute for 10 Minutes:


1 Front Squat
5 Box Jumps 24"/20"
(E3/8) For FSQ add 2-10lbs to your last exposure.


Post loads and box height to comments.
Compare to 2.16.11 and 2.12.11


3 Rounds (NFT):


5 Bulgarian Split Squat/leg
10 Romanian Deadlifts
10 Knees-to-elbows


Post loads to comments. 


Home
Who in the Hell Left the Gate Open?!


Happy Birthday Shaun M. and a very Happy Belated Birthday to Joe W.!


Good Luck to the C.R.A.S.H-B Crew This Weekend


Join us in wishing Coach Nick and his fearless band of merry men and woman up to Boston for the C.R.A.S.H.-Bs. This is Nick's second year leading SBKers up to the great white north to spend 7 minutes in Hell in search of a lifetime of glory.  We wish Charmel R., Dan R. and Collette K. the best of luck and big new PRs!


PRs, Leaderboard Scores and Bears Oh My!


Speaking of PRs we wanted to recognize some of the awesome achievements of our membership over the last few weeks so here is a thorough albeit not exhaustive list of some of the awesome work you guys have put in over the last few weeks:


John McD. 76 Pistols
Katie M. 5 Kipping Pull-ups
Steph "3 Years In" Paddock 20 Kipping Pull-ups
Jess B. 8 Kipping Pull-ups
Felipe  56 PUsh-ups
Trey 61 Push-ups
Laurel M. 46 3/4" Box Jump, 25 Kipping Pull-ups
Ryan P. 40 Kipping Pull-ups
Margie L. 30 Push-ups
Theresa B. 42 Push-ups
Avery W. 110 Snatch, 153 Clean, 158.4 Jerk
Rolando "Nasty Girls" 9:20
Bethany B. 205 Deadlift
Robin R. 175 BSQ (30# PR), 225 DL (20# PR)
Dave P. 365 Bench Press
David O. 43 Kipping Pull-ups


Amazing work everyone!!
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Caught in the Crossfire: Is Endurance Running Good or Bad Hunter-Gatherer

Thursday
Feb172011

Rest Day

Home
Kiki Overhead Squatting


Happy Birthday to our Athlete of the Month Bethany B!!


T-Shirts are Back in Stock


Just in time for spring our CFSBK Skull & Bones T-Shirts are back in stock.  If you've been waiting to grab one (or forced to wait) pick one up the next time you're in the gym. 


If You Kill It, Refill It


If you drink all the water in the water pitcher please take the time to refill it.  Courtesy is contagious. 


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A 60 Degree day in February? How do you plan to spend it?


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What Really Causes Runner's High? NY TImes
CrossFit Masters featuring Jacinto!
CrossFit Excel
Everyday Paleo now has a Podcast
Everyday Paleo

Wednesday
Feb162011

Push Press

3x5
(E1/4) Sub max load, no fails.
Consider using 85-90% of 1RM Press.


Post loads to comments.
Compare to 10.25.09

For Time:
Row 1000 meters
15 Push Jerk 135/95
15 Pull Ups
10 Push Jerk 135/95
10 Pull Ups
5 Push Jerk 135/95
5 Pull Ups


Post loads and times to comments.


Home
Bier Baron Ben W. Breaks down Breaking down a Bunny


 March AM/PM Foundations is Now Open


Great news for those looking to join the gym.  Our new Foundations Cycle is available for registration.  The cycle will meet Wednesdays at 8-9:15pm and Sundays 10-11:15pm.  This cycle starts Wednesday, March 13!  For more information and to register click here!


Rest Day Dinner Reminder


Michele and Craig's rest day dinner is almost upon us!  Remember is starts at 8:30pm and will be held at Craig's house just a couple of blocks from the gym.  For full details including location go here.


If you plan on coming out then we need you to RSVP!  So if you're in for some of the best food this side of the East River email mignyc(AT)gmail.com.


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Scaling at CrossFit Verve with Cherie Chan CrossFit.com
Insight into the 2011 CrossFit Games with Greg Glassman CrossFit.com

Tuesday
Feb152011

Front Squat

3-3-3


(E2/8) Today's lifts are done at a 2-2-X-1 tempo.  Use a submaximal load adding 2.5-5lbs to your previous exposure. 

Post work load to comments.
Compare to 2.12.11


3 Rounds for time of:
7 Thrusters 95/65
14 Burpees
21 Double Unders


Home
Aaron & Ariel breaking down a bunny during this weekend's SBKitchen event


March Strength Intensive Sign-up


The current Strength Cycle is almost finished and will culminate in the always awe-inspiring Total next Wednesday at 6pm!  The upcoming cycles are now available for registration now!  If you're interested in spending 8 weeks getting seriously strong using the Squat, Deadlift, Press, Bench and Power Clean then sign up for Coach Jeremy's March Strength Cycle here!


C.R.A.S.H-Bs This Weekend


This Saturday, Coach Nick will lead an intrepid group of SBKers to the annual C.R.A.S.H-B's Indoor Rowing World Championship in Boston!  Dan R., Charmel R. and Collette K. will compete against hundreds of rowers in the widely-feared 2000m.  They've been training hard for this and we wish them all the best!


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What's your favorite Paleo treat?


A Not So Happy Valentine's Day with Paleolilith Paleolilith
The FDA wants to You to Eat a G*dd*mn Vegetable The Onion

Monday
Feb142011

Rest Day

Home
Whitney H. and friend Tyra W. at the Taj Mahal


Happy Birthday Scott J.!


Beast of the East Competition


We may be midway through winter but October will be here before you know it.  Those looking for fierce competition look no further than the 2-day Beast of the East Competition to be held October 8 & 9, 2011 in Durham, Connecticut. (Where?!).  They promise a slew of events featuring Strongman, Olympic and Powerlifting and Endurance and cash prizes.  Check the website here for more information and to register. 


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Friday Rest Day Dinner


All info can be found at the link here!  Don't forget to RSVP!


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Everything You Know About Fitness is a Lie Men's Fitness
It's Just Exercise Pt. 1 Whole9
It's Just Exercise Pt. 2 Whole 9

Sunday
Feb132011

Snatch

3 Position Snatch
1-1-1


(E1/4) 3 Sets of the Following Complex: High Hang Snatch/Hang Snatch/Snatch
*Bar should stay in the hands for the entire complex. Work up as heavy as you can with good form. 


Post loads to comments.
Compare to 10.18.10 


Snatch Balance 
1-1-1


*Attempt to catch each rep as deep as possible 


Post loads to comments. 
Compare to 12.29.10


Home
Steph P. Squatting in Iceland


REST DAY PALEO DINNER THIS FRIDAY 2.18


Craig and Michelle K. have teamed up to bring you the next Paleo Challenge Rest Day dinner.


Time: 8:30 PM


Place: Casa de Craig, only 2 blocks from the box.


What to bring: Drinks!


RSVP to: mignyc (at) gmail dot com for details and directions.


 ______________________


Tyson Foods Settles Bribery Claims NY Times
How to Find & Join a CSA
Robb Wolf