Rest Day

Deepak, Ryan and Josh push their discomfort level on a dead hang challenge

Happy Birthday, Paul S!

Most, if not all of our training emphasises the sympathetic nervous system.  We encourage speed, strength, aggression and becoming comfortable with high levels of discomfort and stress.  Do you have any experience training meditative, breathing or "soft" modalities?  What about training systems that emphasise slow movements and smaller muscle groups?  If we gave you 10 minutes alone, would you be able to quiet your thoughts?
What do you think the potential benefits of these modalities are?  Could improving your ability to relax improve your Fran time?


WOD 11.29.10

For time, alternating rep rounds of:
15-10-5 reps, Power Clean 135/95
5-10-15 reos, Handstand Push-Ups

Consider scaling up the Power Cleans to 155/105. If you've got full range of motion HSPUs but 30 reps seems like too much, a volume scale of 3-6-9 reps might be appropriate, otherwise, use 1 or 2 abmats or DB Press 40% BW

Post time and Rx to comments.
(Power Clean E3/4)

Brian D sets a new Clean and Jerk house record of 127kg/280lbs

Leaderboard Note:
All records for the gym leaderboards must be set in house or at a formal competition where you're representing SBK.

Happy Belated Birthday, Scott L!
Happy Birthday to our extended visitor from Australia, Roger! Roger turned 50 today and banged out a 10:40 Fran as Rx'd!

Safe travels to Malcolm and Laurel.  M&L are celebrating their honeymoon in Beliz.



For time:
Row 1000m

50 Thrusters 45lbs
30 Pull-ups

Post time and Rx to comments.
Compare to 8.29.10 and 12.27.09

Skill Work
Spend 10 minutes working on your Freestanding Handstand

Melissa hitting HSPUs

CF Kids do Lil' Jackie & Jackie
CF Celebrity DeathMatch "Greg Admundson vs. Level 1 Trainers-Jackie"
Handstand Development w/ Roger Harrell
Handstand Games w/ Roger Harrell


Back Squat

(E 5/8) add 2.5-5lbs from the previous exposure

Post load and gory details to comments.
Compare to 11.24.10 and 11.20.10

10 Rounds for Time:
5 Hang Power Snatches (95/65)
5 Box Jumps

And for is next trick....

*The holiday is over and we're back on to our full schedule this weekend!*

A big shout out to Pete H. who had a great day at the gym on Friday PRing his Double Unders (20) and hitting a new PR on Christine!  Beating his old time by 3:57 using a DL 10# heavier than his previous attempt.  Great work Pete!

Fight Gone Bad V Shirts

Don't forget, there are still FGB shirts at the gym.  They're located in the lounge area. Please pick yours up next time you're in the gym and don't forget to check your name off the list.  It tells us if you've been naughty or nice.


Hang Power Snatch
Hang Power Snatch
Collected Training


Rest Day

Coach David demonstrates two variations on cycling kipping muscle-ups.

Can you spot the difference between the two styles?

In muscle up news congratulations to Kevin M. who got is first muscle up on Thursday!


***Remember there are NO 6AM and 7AM classes today.  There is 12PM Group class and Open Gym***

What was your favorite Thanksgiving dish from this year?

30 Butterfly Muscle ups for time


Filthy 50

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions/KB SLDL
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Scaled version will be "The Dirty 30" (30 Reps of each movement)

Post time and Rx comments.
Compare to 4.29.10

Chincy wishes you and yours a very Happy Thanksgiving!

Happy Thanksgiving!
We want to wish each and everyone of you a very Happy Thanksgiving.  Go forth and eat, drink and be merry with your family and friends.  To all those traveling out of town, safe travels!

**In honor of the holiday, we are only hosting a 9am group class today.  There are no AM and no PM classes** 

Friday, there will only be 12pm Group Class and Open Gym. 

What's do you have to be thankful for this year (Both in the gym and outside of it)? 

Laurie Galassi does the Filthy 50
Filthy 50 WOD Demo


Back Squat

(E4/8) add 2.5-5lbs from the previous exposure

Post load and experience to comments.
Compare to 11.20.10

Perform 1, 2 or 3 Reps on the Minute for 12 Minutes of:
Muscle ups

False Grip Ring Pull-ups and Ring Dips

Laurel and Her Amazing Technicolor DreamSocks

Fight Gone Bad Shirts Have Arrived!!

The FGB V shirts are in! So come on down to the gym and pick up yours.  When you do please make sure to cross your name off the sheet so we know you've been accounted for.  Thanks again for all your hard work during FGB and most importantly with the fundraising leading up to the event.  Can't wait for FGB VI!

Thanksgiving Day WOD

Join Coach Fox at 9am on Thursday Morning for a doozy of a WOD!  This will be our only group class held on Thanksgiving Day.  Remember NO morning group classes on Friday, November 26th however there will be 12pm Group class and Open Gym.  Have a wonderful Thanksgiving holiday everyone!

Please tell me this is a "little person"