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3 Rounds of 8 Reps of the following complex (NFT)
Double KB/DB Clean
KB/DB Push Press
Walk out to Push-up
Winter Strength Series: Part Deux
Tomorrow marks the beginning of part 2 of our winter strength cycle. Over the next two weeks we'll be focusing on the Mid-Hang Power Clean, Front Squat and Press. We're looking forward to seeing people solidify their technique with these movements and continue to put up new PRs in 2009.
Safe Travels David, Margie & Gillian!
For those playing along at home David, Margie & Gillian are all out West soaking up all that sunshine and training with our friends on the Left Coast until next Monday. Fear not, all classes (with the exception of the Saturday Teaser classes) will be running as scheduled. We wish the travelers all the best and look forward to frequent updates of their adventures.
See you all tomorrow!
Your Tight Hips Betray You San Francisco Crossfit
CrossFit Level 1 Certification at CFSBK
April 11th - 12th
Level 1 Certification: Fundamentals
The Level 1 Certification is an Introductory course on CrossFit's methods, concepts, and movements. On completing a Level 1 CrossFit certification, attendees will have the resources and a sufficient foundation from where they can continue independent and successful development as a CrossFit trainer or athlete.
Level 1 Certifications may be repeated as needed or desired at a reduced cost for each seminar. There is no prerequisite for the Level 1 Certification. -CrossFit
Coaches Margie and David are off to California for 10 days. We're going to visit some friends on the Left Coast and have some fun in the warm weather. Shane and Jacinto will be leading classes while we're gone. Happy training, everyone!
Who PR'd on the first half of the Strength Cycle?
4 Rounds for time of:
30 Overhead Dumbbell Walking Lunges, 30/15
To do the WOD as rx'd, carry a dumbbell overhead for 15 steps then switch arms. If you'd like to experiment a little with a sandbag carry instead, feel free.
There will be no Teaser Classes on the 17th and 24th.
Save The Date! January 31st is still our party date. We will be replacing classes with a Hooverball tournament, a Paleo style potluck and beer! Everyone is invited. More details to come.
Go to the "Foraging Pictures" link and check out all the great stuff you can find in Prospect Park!
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5 Rounds for time of:
95/65 pound Thruster, 5 reps
95/65 pound Hang Powercleans, 7 reps
95/65 pound Sumo Deadlift High-pull, 10 reps
There will be no Teaser Classes on the 17th and 24th. Three of our four coaches will be in California.
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compare to 1/1/09
3 Rounds NFT
Virtual Shoveling 10 reps, each side
Dips, 10 Reps
If 10 Strict Dips are easy for you, start to add weight via dumbbells or a weighted belt.
Jenna diligently tracks her numbers
In an effort to make classes run a little smoother and finish on time, we're going to formally partition sessions into three basic sections:
Warm-up/Soft Tissue 10-12 minutes
Max Effort 25-30 minutes
Metabolic Conditioning/Accessory work 15-20 minutes
In essence, it will be very similar to the way classes have been running with the exception that everyone will have a better understanding of how long they have to complete a particular section. Athletes are still encouraged to either come early or stay late as they please. Take advantage of open gym hours for additional soft tissue work, skill development or just to socialize!