Split Jerk


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compare to 12.8.08, 11.22.08, 9.17.08

Accessory Work
Weighted Step Ups 3x8
Turkish Get-Up Sit-Ups 3x15
Mobility Wk4

Toe Taps are a Dynamic Range of Motion exercise we do before almost every WOD.  Here are some points to consider while doing them:
1. Keep your knee extended as much as possible.  Bending your leg takes away much of the value from this movement.
2. Keep your base foot flat on the ground. The heel of the back foot rising is a clear indicator that you're allowing too much of your weight to shift forward.
3. Don't reach for your foot by dropping your shoulders.  If you don't have the mobility to touch your hand then limit your range of motion.  Think about balancing a book on your hear or pretend that your spine is a stack of coins you don't want to knock over.

CFSBK will be Closed the 24th, 25th and 26th of December.

Nicole and Jamie Go Heavy Overhead CrossFit.com


WOD 12.14.08

Five rounds for time of:

275 pound Deadlift, 5 reps

10 Burpees

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compare to 7.05.08

Accessory Work
Lateral Planks
Mobility wk4

Bethany finds a new perspective.

Brooklyn Census Data iBrooklyn




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compare to 12.1.08 and 10.23.08

Accessory work
Upright DB Pulls 3x8
Scapular Flys 3x12
Wall Angels 3x12

Rob works on his ring strength

The Brooklyn Lyceum


WOD 12.13.08

Three rounds for time of:

24" Box jump, 50 reps

185 pound Deadlift, 21 reps

30 Pull-ups

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Accessory work
3 Rounds NFT of
4 Minutes Jump Rope Practice
2-Minute Planks

Mobility Wk4

Heat 1 does their mobility work while heat 2 does WOD 12.7.8

Kung Fu Cooking Zak's Blog!
Paul Sandwald's Blog!


"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

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Accessory work
Foam Roll!


I'd like to officially introduce Margie Lempert as one of the CFSBK coaches!  Margie has been a dedicated athlete and instrumental figure in our program since day 1.  Bringing with her a wealth of knowledge about nutrition and agriculture, Margie is sure to introduce many new and creative programs for the benefit of all our athletes. Please welcome and congratulate her into this new stage of her life!


Back Squat


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compare to 11.15.08

Accessory Work
Bodyweight Ring Rows 3x8
Mobility Wk 4

Audrey goes double bodyweight overhead (with a little help from Jenna and Khadija)

Top Ten True Old Wives' Tales Marks Daily Apple
Top Ten Wackiest Health Myths Marks Daily Apple


Clean and Jerk


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compare to 11.22.08

Accessory work
Mobility Wk3 DIY

Doug on Ring Push-ups

The following people have expressed interest in the Hoboken Winter Challenge.
Dan r, Erik, Margie, Brandy, Sameer, Charmel, Sal, Brian
steph (if knee won't be an issue)
Cynthia (spectate or participate)
Andy (spectate)
rob (if in town)

Am I missing anyone? Is anyone else interested? We need to solidify a team of 6 by today.  I've already mailed CFH and confirmed that we will be sending a team out but didn't give him any specific names yet. I'm not sure what the spectator situation is and will get back to you guys once i hear back. Post thoughts to comments.