"Death By Pull-Up"

With a continuously running clock, perform one pull-up the first
minute, two the second, three the third and so on until you are unable
to complete the prescribed number of repetitions.

Athletes without strict pull-ups will perform a 5x5 with assisted strict pull-ups or ring rows

Post rounds completed to comments.

Accessory Work
Tabata Double Unders
12 minutes of Jump Rope Practice

Steph W sets up for a 250

Due to events upstairs and downstairs in the Lyceum, there are NO EVENING CLASSES this week.  We will have additional morning classes to try and make up for folks who can make it in before work.  If you're on a 4 week contract and you can't make the AM classes, please email me and I'll suspend your account for the week we're not meeting at night.

Monday 6am, 7am
Tuesday 6am, 7am
Wednesday 6am, 7am
Thursday 6am, 7am
Friday OFF
Saturday 10, 11, 12
Sunday 10, 11, 12


WOD 11.14.09

For Time:
Row 750m
21 Dumbbell Thrusters
Row 500m
15 Dumbbell Thrusters
Row 250m

9 Dumbbell Thrusters

Post time and weight to comments.
compare to 9.23.09

30 Pulls at 20 s/r
25 Pulls at 25 s/r

20 Pulls at 30 s/r

Foam Roll

Matt Enjoys Running

Welcome, USRowing!
USRowing will be at CFSBK taking some stills and video for an article they're doing about CrossFit.  Enjoy the workout in their honor.

Classes are at 10, 11 and 12 today. 


Rest Day

Carlos goes overhead with the 1.5 pood

This weekend USRowing will be at CFSBK to shoot some video and do some interviews on our program and how we use the Erg. 

Classes are at 10am, 11am and 12pm both Saturday and Sunday

Most importantly, Happy Birthday to Dan Reshef!!

Food Inc is now available online!
1970's Polish Weightlifting Team Training Footage Part 4/10
Woman Diagnosed with Fear of Vegetables Telegraph


Back Squat


Post loads to comments.
compare to 5x3 10.2.09

Double and Single Leg hops on the ladder
Handstand Kick-Ups, panel mat or partner

Assistance Work
Depth Lunges, 3x5e

Amy gets Inverted

Starting this weekend, we go back to an expanded weekend class schedule.
Saturday 10am, 11am, 12pm
Sunday 10am, 11am, 12pm

Also, there are no evening classes next week, however we will have 6am and 7am  classes on Monday, Tuesday, Wednesday and Thursday.  If you can't make the morning classes and are on a monthly package, please email me directly so I can suspend your account for that week and discuss training alternatives.

1970's Polish Weightlifting Team Training Footage Part 3/10


WOD 11.11.09

21-15-9 reps for time of
Deadlift, 225/185

Ring Dips, strict

Post time to comments.

Skill Work
10 minutes of either Rowing Technique or Jump Rope Practice

John B on Ring Dips

Check out CF LIC and Gillian Mounsey on today!

1970's Polish Weightlifting Training Footage, Pt 2 of 10
Unique Stories of Consumption webecoist


Rest Day

Enjoying our Box Seats to the Marathon

Panel Mat Kick Ups

The Intention
To help develop proficiency in the act of kicking up to an inverted position. 

The end goal would be for the athlete to be able to kick up with control, consistency and grace to any height and with either foot leading up or guiding back down. Until you can do this, consider it a work in progress and approach it with due focus.  The panel mats elevate the floor closer to you and make the movement physically less demanding. This creates a more ideal environment for skill building.

Quality of movement is highly dictated by the position one starts from.  Just like a Clean's bar path will will be influenced by how you're set up before you pull, a handstand attempt will be influenced by how well you can enter the position itself. 

The Strategy is how we approach learning this movement. 
Can you describe how to get a basic kick-up going on a panel mat?

Friend of the program, Yoon S has graciously uploaded several videos of 1970's training footage from Poland's National Weightlifting team.  It's really phenomenal stuff.
Here is Part 1 of 10



All sets will be taken from the floor today.

Post loads to comments.
compare to 5x3 10.1.09

Max strict Pull-Ups or Chin-Ups
3 attempts, rest as needed

3 Rounds NFT of
10 Panel Mat Kick Ups
15 Sit-Ups
20 KB Swings



Coach Margie wants you to Ladies to Listen Up and think about how you approach the bar.

Congratulations to The New York Rugby Club Women's Team (Stephanie P's team) for winning the Women's Premier league National Championships.

Congratulations also to Regan F on her successful King Con event this weekend.