Five rounds for time of:

40 pound Dumbbells split clean, 15 reps

21 Pull-ups

Post time to comments.

Accessory work
10 Minutes Jump Rope practice
Hip Mobility


Robot Suit "Hal" to Enter Mass Production


Row 2K

Post times to comments.

Accessory work

3 Rounds of:
Windmill, 15 Reps each side
30 Overhead Sit-Ups
15 Russian Twists

Foam Roll!

Sal runs a mile

Jeremy Front Squats 50%BW for 30 reps

David SDHPs 135lb
(Check out the SBK Scrapbook for more pics)

The day consisted of two events:

Hopper 1:
"The Crippler"
30 Front Squats @ 50% BW
Run 1 Mile

Hopper 2:
10 Burpees
135lb SDHP, 5 Reps
25 Double Unders
20 Burpees

135lb SDHP, 5 Reps

25 Double Unders
30 Burpees

135lb SDHP, 5 Reps

25 Double Unders
20 Burpees

135lb SDHP, 5 Reps

25 Double Unders
10 Burpees

135lb SDHP, 5 Reps

25 Double Unders

Needless to say SBK represented well at the event. Sal had an amazing showing and took 2nd place overall. His time on the first WOD was 7:27 and 9:11 on the second for a total time of 16:38.  The entire event was a great time where we got to make new friends, compete against them and then enjoy a Zone Friendly catered lunch and dinner. I strongly encourage everyone to come out to CrossFit events when they come up, they're always a lot of fun and a great way to gauge your fitness against a wider pool of athletes.

Concept2 2K world records


WOD 10.11.08

TBA 10/11/08

Emily sneaks in some post WOD flexing.

This weekend Jeremy, Sal and myself will be participating in the Mid-Atlantic Hopper Challenge.  CrossFit events like these are a great opportunity to compete with new people in a new environment. I encourage everyone to step out of their comfort zone and plan on competing in the next challenge that comes up.
Ankle Exercises with Bands Elite FTS
Aimee Anaya's 2007 Nationals performance



Five rounds for time of:
7 Muscle-ups
21 Burpees

Each burpee terminates with a jump one foot above max standing reach.

Post time to comments.

Accessory work:
Foam Roll
500m technique row x2

This workout is in honor of Maplewood, Missouri Firefighter, Ryan Hummert, 22,  who was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

What better way to spend a Wednesday night than Deadlifting and hanging out with friends?


Respect Weight, Respect the Movement.
As CrossFitters we pride ourselves on using functional movements to develop our strength and conditioning. We poke fun at typical gym-goers and their 'interpretations' of classic movements like the back squat and deadlift. All too often however that last pull on "Diane" or that 3rd round of Sumo Deadlift High Pulls on "Fight Gone Bad" can be unacceptably compromised for the sake of getting a better score.  It's true that at high intensity technical perfection is impossible to maintain but certain boundaries must be established to ensure your safety and the preservation mechanical functionality.  These movements are POTENT, their returns in fitness are unparalleled and therefore must be respected.  At CFSBK we stress that the rx'd loads are there as guides for you to determine what kind of workout it is rather than something set in stone. We're also of the contention that a sloppy ass clean or back squat is not PR material and big weights shouldn't be approached until consistency with the movement has been established. Take your time, practice the movements, practice them some more, THEN jump into the fire.

Missed your opportunity to sign up for our level 1? Why not Register for Guerrilla Fitness' cert on November 15th &16th.


Deadlift or Sumo Deadlift


Post loads to comments.

Accessory work
Renegade Rows 3x10e
GHD Russian Twist 3x12e

Bjorn and Sal work their chesticles.

Power Play Gymnastics

CrossFit Mom
Jon Gilson interviews Greg Everett AgainFaster
(thanks jeremy)


Bench Press


Post Loads to Comments.

Accessory work
Barbell Row 3x8
Row 500m, 3 attempts
Play around with some Heavy (for you) Kettlebell swings.

Med Ball Tosses

Post WOD Foundations crew.
Laura, Cynthia, Shannon, Matt, Aaron, Steve, Matt and Lavall

Cynthia from Foundations is going to order a speed rope for personal use and wanted to know if anyone else wanted in on the order.  Jump ropes are economic, travel well and require regular practice.
Check out the details HERE and leave a comment if you'd like to place an order.


Partner WOD 10.05.08

In this workout you and your partner must cumulatively complete the prescribed reps.  Only one person may be working at any given time.

75 Med Ball Tosses
150 Box Jumps
150 Knee To Elbows
150 Walking Lunges
150 Sit-Ups
75 Med Ball Tosses

Post time, partner and strategy to comments.

Accessory work
Stretch/Foam Roll


Aimee Anaya's new Blog
A philosophy of Strength and Health