WOD 1.15.09

4 Rounds for time of:
30 Overhead Dumbbell Walking Lunges, 30/15
20 Pull-Ups

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.

Accessory Work
Forward Rolls
L-Sit practice

Leonid catches his breath.

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.

Paleo Food
Go to the "Foraging Pictures" link and check out all the great stuff you can find in Prospect Park!


Weighted Pull-Up


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Accessory Work
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

Shane sets up for some weighted pull-ups

There will be no Teaser Classes on the 17th and 24th.  Three of our four coaches will be in California.

Old Time Strong Man Blog
The 11 Best Foods You Aren't Eating NY Times


Back Squat


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compare to 1/1/09

Accessory Work
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! 

Rev. Billy and The Church of Stop Shopping
All hail the King, Rodney Mullen 1984 Japan
Damien Hirst at the MET


Power Clean


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compare to 11.12.08

Accessory Work
L-Sit Practice
Foam Roll/Stick

Staci, Steph and Margie

Register for the CrossFit Games North East Qualifier


Weighted Pull-Up


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Compare to 10.27.08 and 9.24.08

Accessory work
3 Rounds For Time of:
15 Thrusters
30 Box Jumps

Loading on the Thrusters is based on bodyweight.  Choose 65%, 60% or 55% depending on capacity.  Set up the box jumps to about mid thigh level.

Grant squats 375x3
Pictured also was our guest last Thursday, Mac from CrossFit Cherry Point

Dumbbell Vertical Press CF Journal (with standards)
Can One be Both Vegetarian and Primal? Modern Forager
Question and Answer, Coach Classman CrossFit


Rest Day

Welcome our first Foundations Cycle of 2009!
Ari, Jillian, Saysha, Asta, Scott, Ed and Ilya learned the CFSBK Warm up and got a taste of "Tabata Squats".  7 more classes to go, guys!

CrossFit Beyond the Box
Last week's Ice Skating trip was a great success with 13 people coming out to "learn and play new sports".   January's sport.. HOOVERBALL!!

What is your favorite television show?
Apple Introduces Revolutionary new Laptop with No Keyboard The Onion
Check out Kent in The Onion video!


Back Squat


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Accessory Work
3 Rounds NFT of:
5 Turkish Get-Ups, each arm
10 Knees To Elbows

If your skill set is there, go Heavy on the Turkish Get-Ups today.  Knees to Elbows are  strict, aim for one second at the top and bottom of each rep without kipping.

Mobility 5

Charmel and John C improve their GPP.

Not For Time (NFT) implies that increasing work capacity is not the primary objective for the workout.  Strength, flexibility, coordination, agility, accuracy and/or balance can play more dominant roles depending on the movements selected and the intentions of the athlete.  Have fun with them.

Wind Suits!
Physical Subculture's DVD Preview