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.

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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


Post Loads to comments.
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)

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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.


WOD 12.07.08

Complete as many rounds in twenty minutes as you can of:
15 Pull-ups
15 Ring push-ups
15 Deadlifts 95/65
15 Sit-ups

Post rounds completed to comments.

Accessory work
Mobility Review, Wks 1-3

Our Fight Gone Bad! Set-up

Last September's Fight Gone Bad! event pitted 6 teams of 5 athletes against each other and raised over $7,800 for Charity.  We used a "T" configuration for the event so that heats of two teams could go face to face during the workout.  This orientation encouraged intensity, comradery and higher scores. Each station (except the rower and box jumps) offered three different options for scaling so that everyone could participate regardless of capacity.  Formal competitions are a great way to really test your limits and participate in the sport of fitness