Rest Day

Cloyde M shows us that being strong aint easy

"I’ve written before that I think CrossFitting with consis-
tency and intensity both requires and evokes emotional
commitment. For many, it is too challenging and trans-
formative to engage in casually. It makes us vulnerable
and forces us far beyond our zones of comfort. It makes
us reckon with decisions we make about eating and
sleeping. It makes us consider all our excuses for not being
as fit as we’d like. It gets our competitive juices flowing and
encourages us to set higher goals for what our bodies can
excerpt from "Living the CrossFit Life"

Happy Birthday, Robin R and Cheyne P!

Check out the amazing Paulie S Pressing 225lbs!

There is still time to sign up for the Trick-Or-Treat Throwdown at CrossFit Virtuosity and/or Barbells for Boobs at CrossFit Long Island City. Post to comments if you're interested.

Women, CrossFit and Myths Oakland County CrossFit
Analyzing the 63's and 69's from the USAW/CrossFit Weightlifting Meet


Hang Snatch

*heavier than last week
(Exposure 2/4)

2 x 2 of Snatch High Pulls (10-20% heavier than snatch)
2 x 2 of High Hang Snatch to OHS (50% of snatch)

Post loads to comments.
Compare to 10.11.10

Complete as many rounds in 7 minutes of:
7 1-Arm KB Swings Left
7 1-Arm KB Swings Right
7 KB Swings Russian
14 Sit Ups

Post load & rounds to comments.

Colette K.

High-Hang Snatch Demo
Snatch High Pull


WOD 10.17.10

3 Rounds for time of:
Run 400 Meters
6 Clean & Jerk 135/95
12 Pull Ups

Scale up: Clean & Jerk 165/115, Chest to Bar Pull-Ups

Post time and Rx to comments.


D. Byrd proves that when it comes to weight there really is more. 

Congratulations to Shawn S. & Tene on their marriage!!

A little past the midway point of the month and congratulations are in order to:

  • JZ on his first double under yesterday

  • Michele K. for completing her personal Paleo Challenge

  • Samir Chopra for his weighted pull-up PR

  • Charlotte on her PR of 35 consecutive doubles

  • Matt Ufford for his 1st pull-up post-recovery

  • Collette K. for running her first half-marathon

Great work everyone!  November will be here before you know it so keep working toward your goals and using the accomplishments board to record your achievements.  Do work, son!


Front Squat

Perform 1 Front Squat On the Minute for 12 Minutes
Use load 10-15% heavier than your triples from last exposure
5 Rounds for Time:
30 Double Unders
20 Push-ups
10 Lunges/Leg

Post loads and times to comments.

Ariel's Textbook Squat


Dan John talks the importance of the Front Squat
Wait, who is this Dan John guy?! Mark Rippetoe's interview w/ Dan John Pt 1 & Pt 2
Don't know who Mark Rippetoe is?
C'mon guys, Boobs need our help!! Barbell For Boobs Fundraiser at CFLIC


Rest Day

A full house of folks getting stronger

Speaking of getting strong, here our the dates and registration links for the next Strength Cycles.  These sell out fast!

Strength Cycle A
October 25th-December 22nd
Mondays and Wednesdays from 7:00-8:30pm
Fridays from 6:00-7:30pm
Cycle A is a novice level cycle

Register Here!

Strength Cycle B
October 26th-December 23rd
Tuesdays and Thursdays from 7:00-8:30pm 
Sunday from 10:00-11:30am
Cycle B will be the level 2 cycle, following an intermediate program. It is designed for advanced lifters who have exhausted a linear progression.
Register Here!


Handstand Push-Up

3 x Max Reps with 3 minutes rest
Pick a scale that allows for at least 5 reps on the first set
Strict Reps, no kip
There is a 10 Push-Up buy-in for HSPUs

21-15-9 Reps For Time of:
Push Press 115/80
Box Jumps 20"
Pull Ups

Scale up: Push Press 125-135/85-90, Box Jumps 24", Chest to Bar Pull-Ups

Post time and Rx to comments.

Post CrossFit Total

CFSBK has one team registered for CrossFit Virtuosity's Trick or Treat Throwdown. Interested in participating? Post to comments!!

Congratulations to all the Strength Athletes on yesterday's CROSSFIT TOTAL yesterday.  There was a tremendous amount of energy and camaraderie in the gym last night as everyone pushed and pulled to move as much weight as possible.  Please post your TOTAL numbers to comments.
Now that it's all over, what did you get out of Jeremy's Strength Intensive?


Front Squat

(E2/8) Sets Across
Load approx 15-20% less than previous 3RM with the goal of breaking it mid-cycle
Perform 6 Jumpe Squats after each work set. Rest 3 Minutes

Post loads to comments.
compare to 10.9.10

For Time:
50 Dumbbell Squat Cleans at 40% BW

Once the clock starts, you can work for :45 and must rest the final :15 of every minute.  Each rep must start by dipping the dumbbells below the plane of the knee.

Post load and time to comments.

Avi takes the thick bar overhead

Good luck to all the Strength Cycle Athletes on their CROSSFIT TOTAL today at 6pm.  This is the post-test for 8 weeks of hard strength training.  Come early or Stay late to watch these guys and girls move some steel.

Fight Gone Belated is happening this Sunday at 10am.  Good luck to Avi S, Jack L, Peter H, Nick Pi and Bjorn B!!