Overhead Squat


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Accessory Work
Tall Clean + Mid Hang Squat Clean Technique complex
Strict Chin ups 3x12
Mobility Wk1 DIY

Grant and David M. swing the 1.5 Poods

Grain Pain
Mark's Daily Apple
Off the Plane and Wondering what 'it' is Physical Subculture


WOD 11.23.08

Three rounds for time of:
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
21 Push-ups
15 foot Rope climb, 3 ascents
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft

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Accessory Work
Mobility Wk1 DIY



Clean and Jerk


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compare to 7.6.08

Accessory work
Russian Toss Fights, 3 Rounds
Mobility Wk1 DIY

Team Queens. Brandy and Juliana

Strength Feat Compilation YouTube


Rest Day

Leonid takes on "The Bear"

Mobility Week 1
Once you have gone through this week's mobility moves twice with a coach it is your responsibility to perform the posted reps on your own either before or after class.  These movements can also be done at home and require no prior warm-up. This week's evercises are: Cat/Cow, T-Twists and Side Twists. Week one has an emphasis on "Spinal Flossing" which describes movements that increase neural function of the spine by freeing impinged nerves.  Remember that we're not looking for a lot of mobility in the spine so go easy on the end ranges of motion.  It should not feel like an intense stretch.

Dr. Loren Cordain's intro lecture on the Paleo Diet

Part 1
Part 2


WOD 11.20.08

4 Rounds for time of:
10 Dumbbell Clean Box Jumps
20 Double Unders
30 Two arm Kettlebell/Dumbbell Swings

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Accessory Work
Mobility W1: Spinal Flossing
L-Sit- 3 attempts at max hold on the paralettes

Congratulations to Nicole on her first pull-up yesterday!

Play ball in Puerto Rico!
February 12 - 15th, 2009
Wood Bat baseball tournament in Puerto Rico

Brian Scott is the manager of the NY Baseball Giants.  They are a 25 and
over hardball team based in Queens and are putting together a tournament
team to go and compete in Puerto Rico.
Brian is looking for players to round out the roster.  For more information
go to:
Talk to Brian in class!


"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