Snatch Balance
1-1-1

Weighted Chin Up
1-1-1

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Compare Snatch Balance to 2.28.11 and 12.29.10
Compare Chins to 12.18.11

Josh M. during Sectionals WOD #1

Join us in welcoming back our intrepid leader David O. as he returns from vacation today!

Our New Strength Cycle Starts Wednesday!

Back-off week officially ends today and the new Strength Cycle starts on Wednesday, June 15th.  For the next four weeks, our lifting schedule will be:

Pull-Deadlift (Monday)
Squat-Front Squat (Wednesday/Saturday)
Upperbody-Push Jerk (Thursday)

Sundays will return to having the longer Met Con focus.  If you're a 2x or 3x/week athlete and wondering how to maximize your training check out Coach Fox's article "How do I Prioritize When Only Training 2-3x/Week"

That start of a new cycle is also a grea time to set revise/set your training goals so check out Fox's other article "Goal Setting"

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What movement are you most looking forward to in this next cycle?
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Pain in the Ass CrosssFit South Bay

 5 Rounds NFT:
10 Ring Rows
:30 ea Side Plank
10 ea Walking OH Lunge
To be done with strict and with perfect form

Turkish Get-up
3-2-1-1-1-1-1

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Compare to 3.6.11 

Juliana hanging out

Thanks to all who came out last night for Scary Movie Night! Special thanks to Maggie G for organizing the event!

If You See Something, Say Something 

If we're out of toilet paper, paper towels or soap please tell one of us so we can restock.  Thanks! 

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One-hand Muscle-Up CrossFit
US News Best Diets: The Paleo Diet US News & World Report
US News Best Diests: A Rebuttal #2 Robb Wolf

12-15 minutes each to practice

Skin the Cat/Front Lever
Forward rolls/Jump to Forward Roll
Pistols/Roll to Pistol

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Coach Noah gets all Main site in Montana!

Scary Movie Night is tonight starting at 8pm. 2nd feature starts at 10pm! Join us!
 
The Rumors of My Death Have Been Greatly Exaggerated

Active Recovery is still on today at 12pm!  Back off week is the perfect time to come give yourself some extra mobility/recovery loving. 

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Skin the Cat Gymnastics WOD
Lever Progression pt. 1 Gymnastics WOD
Roll to Pistol Gymnastics WOD

Scott L. in Motion during Sectionals WOD #3

Lax Balls are Back!

You asked for 'em, we got 'em!  A new box of lax balls just came in today!  Just $2 gets you your very soft tissue tenderizing tool.  Great for work, the car home and even your own private jet!  Ask one of the coaches to grab you one or three next time you are in the gym. 

Scary Movie Night is Saturday!

Just cause you're strong like an ox doesn't mean you can't scream like a child!  This Saturday come see two great fright flicks for the price of NONE!  The Descent starts at 8pm and Ils aka "Them" starts at 10pm!  Bring drinks, bring snacks, bring a change of underwear!!

No one under 18 admitted without parent or guardian.

Civilian Military Combine

Adventure races are all the rage these days and now there is the Civilian Military Combine which claims to be the most challenging yet.  4 lifting events, a 7 mile run and an intense obstacle course await participants.  If you're interested check out more details here!  The race will be held September 10th, 2011 at the Camel Back Mountain Resort in Pennsylvania.  Any takers?

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We got lax balls, we got t-shirts, we even got a flippin sink!  What else would you like us to offer the gym? 
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CFSBKer Matt Ufford Makes Some of TVs Greatest Culinary Creations Warming Glow
ALWAYS ride in the bike lane Youtube
Muslim Weightlifter's Wish to Wear Modest Clothes Triggers Rules Debate CNN

Carlos does the Running Man

It's going to be even hotter today.  Stay hydrated during the day, and keep water with you throughout the workout! 

Open Gym: A Refresher

As most of you know, CFSBK programs a WOD 5 days a week: Monday, Wednesday, Thursday, Saturday and Sunday. This leaves Tuesday and Friday as rest days. Of course, sometimes your schedule doesn't line up with ours, so we run classes in order to let you get your workout in when you can.

All classes on Tuesdays and most on Fridays are lead by a coach. You have wiggle room in that you are free to ask a coach if you can work on something in particular. But generally, you'll find the structure pretty much the same as regular days in that you'll go through a lead group warm up and workout together. If you are new to group classes, we encourage you to attend regular classes or On-Ramp, but you'll definitely be taken care of in these classes.

Friday nights operate a little differently. I mean, it's Friday, right? People need to be able to chill after the long work week. So we run Open Gym from 5:30pm to 7:30pm. This is a two hour block of time for you to do what you need to do: make up a workout, stretch, practice a skill/movement, get in some lifting. The SBK coach is there to bounce ideas off of, give an eye to your form and make sure you don't kill yourself. But otherwise, it's your space. Since Open Gym is not a lead class, we think it's best to have been a member for 2 or 3 months before using it. If you want to come in to stretch or hop on the erg, that's perfectly fine. But we'd like you to be familiar with movements and able to workout safely without too much assistance before we let you run wild.

We know this is not news to most of our members, but with the constant flow of new folks into our community, we thought it'd be nice to give a little refresher.

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Stand Up While You Read This! NY Times
Why and How I Switched to a Standing Desk LifeHacker
5 Songs for Sharks that Like AC/DC NPR (Via David Mak!)
This Woman Treats Every Week Like It's Shark Week The Mary Sue