Saturday
Jul032010

"The Chief"

Max rounds in 3 minutes of:
135/95 pound Power cleans, 3 reps
6
Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5
cycles.

Post rounds completed for each of the 5 cycles.
compare to 4.15.09

Home
Laura R sets up for a Deadlift PR

Happy Fourth of July, CFSBK! We're running an abbreviated schedule today with only 10am and 11am classes this morning.

Friday
Jul022010

Front Squat

3-3-3
(E5/8) Sets Across

Post loads to comments.
compare to 6.26.10

Warm-Up Partner Triplet
3 Rounds NFT of:
40m Farmer's Walk (40m each partner)
30 Wall Ball Shots (15 each partner)
20 Knees to Elbows (10 each partner)

Post partner and details to comments.

BethanyandJacinto
Happy Birthday to one of the most beloved members of our community, Jacinto!

There is a STORM on the horizon, it will be touching ground in Brooklyn next Sunday, July 11th.

Holiday Weekend Group Class Schedule

Saturday 7/3: 8am,9am,10am,11am,12pm (Normal)
Sunday 7/4: 10am, 11am (Abbreviated)
Monday 7/5: 12pm, 5pm, 6pm, 7pm, (No AM classes)

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Jacinto, Part 1 CF Journal Preview
Jacinto, Part 2 CF Journal Preview

Friday
Jul022010

Rest Day

fox
Welcome back, Coach Fox

Holiday Weekend Group Class Schedule
Saturday: 8am,9am,10am,11am,12pm (Normal)
Sunday: 10am, 11am (Abbreviated)
Monday: 12pm, 5pm, 6pm, 7pm, (No AM classes)

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Congratulations to Steph P on her Double Under PR and Sarah H on another Front Squat PR!

We've already got a shift in the 500m Row leaders.  Steph P and Scott J have placed second in their genders with 1:44.4 and 1:30.0 pieces respectively

Competing in the Subway Series Strongman/woman event at CrossFit VirtuosityPaulie S has invited competitors to the CFSBK Annex to learn some technique with these odd objects.
Where? Quist Industries
When? July 17th from 11am-1pm

Contact: Email ps(AT)quistindustries.com to RSVP

Speaking of Subway Series, Jess F, Steph W, Sarah H, Andy H, Juliana A, Sameer P and Dan R have already signed up for the 5K on 7/10.  Now it's your turn!

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Chris Spealer does Thursday's CrossFit.com WOD in 8:14 CrossFit.com
Fossils push back dawn of life 1.5 billion years Science Daily
Preorder Robb Wolf's first book on Amazon now!

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.

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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!

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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.