"The Bear"

7 sets of the sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

5 Rounds
Rest between rounds as needed.

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"Bear" Demo CrossFit

Accessory work
Mobility Week 1: Spinal Flossing
Foam Roll

Shane takes Steve through the American Swing
Happy Birthday, Shane!!



Three rounds for time:

Row 400 meters

1 1/2 pood Kettlebell X 21 swings

12 Pull-ups

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If anyone wants to brave the outdoors, they're more than welcome to take the kettlebell outside and use the scaffolding for pull-ups to get a regulation "Helen" time. The 400m run is to 3rd st. and back.

Accessory work
Elevated Lateral Planks (Shoulder Stability)
Prone Angels (Scapular mobility)

CrossFit Support Group. Gillian, Erik and Paul

Potluck goodness.
Most of us are over halfway done with the Paleo Challenge. What are everyone's reflections on the experience so far? How do you feel? Have you had any infractions?

Senior Discussion with Jim Baker CrossFit Journal


WOD 11.16.08

4 Rounds For time of
225lb Deadlift, 10 reps
40 lb Dumbbell Thruster, 10 reps

Accessory Work
Jump Rope Practice
Ring Support Ladder
Roll/Stick Calves

Amy and Conrad

Ricky Frausto Clean and Thrusters 200lbs for 15 reps at 150lbs bodyweight CrossFit
Men's Run 1820 Heat CrossFit Games
Women's Thruster/Pull-up 0920 Heat CrossFit Games


Back Squat


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Accessory work

3 rounds NFT of:
12 Hanging Straight leg raises
15 Overhead Sit-ups
18 32" Box Jumps

Low Bar Back Squat

Poliquin Biosig Seminar & Other Fun Robb Wolf
Insulin Resistance with Robb Wolf at CFSBK CrossFit
Fitness Program Saves Airman's Career Balad, USAF



For time:

100 Squats

5 Muscle-ups

75 Squats

10 Muscle-ups

50 Squats

15 Muscle-ups

25 Squats

20 Muscle-ups

Post time to comments.

Accessory Work
Foam Roll

Pat Sherwood counts down

Time to start planning for the Paleo Potluck!
Paleo Friendly Recipes Performance Menu
My Paleo Kitchen


Power Clean


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compare to 8.28.08

Accessory work
Strict Pull-ups, 3x12
Max L-Sit hold, 3 attempts.

Ashley Rows a 2K

Congratulations to Emily and Christina on their performance this weekend at the Prospect Park Duathlon.  Both ladies finished first in their age groups!

Sunday, Nov. 16 at 5pm
Margie's abode: 231 12th Street between 4th and 5th Ave, 1st Fl
F/R train to 4th Ave/9th St.
Please post to comments or email margielempert at gmail dot com whether you plan to bring meat, veggies, fruit and/or nuts/seeds.
Forbidden foods: grains, legumes (includes peanuts and cashews), dairy, sugary items, beer (sigh)
If it's all too much for you to handle and you just want to come enjoy the tasty goodness, that's ok too.


Rest Day

You remember the recent visit from our friends Robb and Nicki. What you might not know about Nicki is that she's been quite influential in helping to develop our program. Her and I have worked together over the last few months to help manage our growth while ensuring quality training. Nicki has a "boatload" of experience as a CrossFit coach and an affiliate owner.  CrossFit Norcal Strength and Conditioning is not only one of the oldest affiliates (4th), it's one of the nation's best run programs. Look forward to continued influence from the Left Coast for a long time to come. If we install an espresso machine you'll know we've been completely taken over.


Four 5'x10' Mancino Mats were ordered yesterday. These additions will help us put groups through more tumbling oriented warm-ups and gymnastics based skill work.  Playing around on the mats will also be strongly encouraged.