5 Rounds for time of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats

Rest precisely 3 minutes between each round.

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compare to 6.14.08

Accessory Work
Dynamic Mobility

Barbell warm-ups before "Grace"

A comprehensive warm-up is an essential component of any workout session.  At SBK we spend anywhere from 12-15 minutes at the beginning of each class warming up, prepping the movement patterns and talking about how to tackle the WOD.   Last Thursday before "Grace" we talked about some mechanical properties of materials and how they related to our workouts.  Can you remember why it's important to "squeeze" instead of "jerk" the bar off the floor?


Rest Day

Aimee Anaya reps us hard.

Check out the upcoming Catalyst Athletics Weightlifting Seminar this May in Boston!

Everyone from SBK who went out to their last seminar in Boston came back with a much greater appreciation and understanding of the lifts.  Greg and Aimee are a tremendous team who dissect the Snatch, Clean and Jerk from the floor up showing you not only how to effectively perform them, but also how to adjust them for your own body type. I Highly recommend checking this out if you want to take your lifts to the next level or if you're a coach interested in improving your ability to teach them.
If anyone's interested in going let us know so that we can coordinate travel and hotel arrangements ahead of time.

Virtual Drum Machine Party Time



30 Clean and Jerks for time 135/95

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compare to 3.18.08

Accessory Work
The subtle art of resetting your pulls
Dynamic Mobility
Mature Support Practice

455, OWNED. Great work, Charmel!

"What do you do for recreation?
Oh the usual. I bowl. Drive around. The occasional Acid flashback."

What: Bowling!
When: This Saturday @ 9pm!
Where: Melody Lanes, 461 37th Street in Brooklyn
Who: All are welcome, bring friends and family if you'd like.
Anything else?: Erik recommends eating before you go as the cuisine at Melody Lanes leaves something to be desired.


WOD 3.04.09

35-25-15-25-35 reps for time of:
Double Unders
Box Jumps, 24"

Landing soft is today's mantra

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Accessory Work
Rotator Cuff Prehab
Prone Rows 3x10

Alek, Felix and Lynne.


Rest Day


Back Squat


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compare to 1.08.09

Accessory Work
Lower Body Mobility

Wall Ball Intro on the White Board

"Smokey, this is not 'Nam. This is bowling. There are rules.
Come out this weekend to roll a few at a local dive bowling alley! Everyone is invited and encouraged to bring who ever you'd like, the more the merrier. To top things off, Erik will be turning 21 making this an even more magical evening.  Please leave a comment if you're interested in attending.
What: Bowling!!
When: Saturday, 3/7 Time, TBA
Where: Melody Lanes, 461 37th Street in Brooklyn.


WOD 3.1.09

20-16-12-8-4 reps for time of:
Dumbbell Push Press

Keep your Dumbbell Push Presses honest with full lockout of both arms for completion of each rep.

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Accessory Work
4 Rounds NFT
Bent Over Dumbbell Rows, 12 Reps
Reverse Sit-Ups, 12 Reps

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How to do the Asian Squat You Tube