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Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.
compare to 9.25.10

Matt Ufford Fight Gone Bad 2010

CrossFit Prom!
Ask that special someone out for a night of dancing, drinks and discoballs at the CrossFit Prom!  This event is celebrating the end of the Open Sectionals but is open to everyone regardless of their involvement in the competition season.  Please RSVP on the facebook page here!

Location: CrossFit Virtuosity
Date: Saturday, April 30th, 2011
Time: 7pm until late
Suggested Attire: Schmancy. Feel free to be creative, but leave your lulus at home

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Phaidra Knight on CrossFit CrossFit Games
Training for IronMan and the CrossFit Games CrossFit Games
What 25g of Protein in Chicken vs. Soy looks like Food Size
Is Gluten Free right For me? Map My Fitness
Can you Genes Trump your Unhealthy Behaviour Big Think
BP Ready to Resume Oil Spilling

As Many Rounds as Possible in 10 Minutes of:
15 Power Snatches, 75/55
30 Double Unders

Post rounds and partial rounds to comments.
compare your score to Team SBK score's here!

Warm-Up
3 Rounds NFT of:
15 Overhead Squats with a PVC or Empty Barbell
5-10 Push-Ups
10-15 Hollow Rocks
5-10 Pull-Ups

The CFSBK Crew at yesterday's event
(minus Jon S and Noah not in frame!)

Schedule Change Reminder
There is NO 12 PM Group Class Today! 9, 10, 11 AM classes will meet as regularly scheduled!

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Epigenetics: How You Can Change Your Genes, Destiny Time
Mother's Diet During Pregnancy Alters Baby's Genes BBC

Complete 4 rounds:

Each round consists of 6 cycles of the following:

DB Hang Power Clean
DB Front Squat
DB Push Press
DB Lunge Right
DB Lunge Left

*Do not set the weight down during the 6 times through the cycle.
*Rest as needed between rounds.
*Go up in weight each round to perform the heaviest round possible.

Post loads and experience to comments. 

Charmel Overhead on WOD 11.3

*There is NO 12PM Group Class Tomorrow Sunday 4/24*

Good luck to Team CFSBK on WOD 11.5
Several members of CFSBK have already taken a crack at this week's sectional WOD.  Those who have not will be competing today at CF Long Island City.  We wish you all the best of luck!  Have a great time and hit it hard.  Go team!

Programming Updates
From this Saturday(4/23) until next Thursday(4/28) we're set for a "Crush Week".  The WODS will be hard and follow more "constantly varied" approach.  The following Saturday(4/30) through Thursday (5/5) will be a back off week and then we'll head into a new variation (!) of our strength cycle.

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CF Games Edition Week 5 Gymnastics WOD

 

Coach Shane without his signature hoodie and sweats

**Reminder: No group class this Sunday at 12PM**

Underneath the Hoodie: A Coach's Spotlight

By Margie Lempert

We thought it might be fun for you all to find out a little more about the people who subject you to squats, burpees and the name game. You know we love to get people strong and fast, but there's a lot more to us than shouting 3,2,1… Go! Each month, we'll find out about a different SBK coach. I couldn't think of a better person to kick things off with than Mr. Shane Williams.

Vitals
DOB: 11/19/79
Height: 6'
Weight: 210
Place of Birth: Charlotte, NC
Place of Higher Learning: Dartmouth
Years in New York: 5
Years at SBK: 3

Let's start at the beginning: little Shane had lots of dreams. He wanted to be a writer, a soccer player, a film director, an extreme skier…. but with each dream, at some point he discovered it required hard work to achieve, so he thought "Screw that" and moved onto something else.

Before CrossFit, Shane was into muay thai and kickboxing. In fact, when I met him back in February of 2009, he had been cutting weight for his first fight, which kept getting pushed back. Poor Shane was so hungry! And then the damn thing never happened. But it was ok, because he became very quickly ensconced in our little world. We were downstairs at the Lyceum back in those days. And Shane wore glasses.

Shane's official intro to CF was at The Black Box. He had heard of some place in Brooklyn, but since it was called CrossFit South Brooklyn, he assumed it was way the hell out in Coney Island. After about 6 months of lurking around on CFSBK's blog, he finally decided to come by. Damned if it wasn't a 20 minute walk! I kinda recognized him from the Black Box when he walked in (I, too, had spent time there), and was happy to see his cute self (who didn't have a crush on Shane at some point??). Shane totally dug the vibe, though was a little weirded out by the other new guy.  We were doing an approximation of "Eva" that day, and Shane was under the impression that this older gentlemen was some homeless dude who wandered in only to get his ass kicked so bad that he never came back. Shane thought we'd killed him. Well, eventually Jack returned and now we can't get rid of him.

But back to pre-CrossFit Shane. His other life love has been film. Westerns and 70's kung fu are his preferred genres, with Once Upon a Time in the West and Enter the 36th Chamber as two of his top pics. For several years, Shane was location scout on the show Rescue Me, interspersed with production work on several big films. Apparently, George Clooney is super cool and can pick locks with credit cards. But the film gig wasn't really doing it for him, so as he got more and more into CFSBK, he dropped Rescue Me and focused on becoming the trainer extraordinaire we all know.

Shane has really evidenced himself as a student of the body; he programs educational workshops for our training staff and loves to geek out on anatomy. Hips are his fav. They are huge strength and stabilizing centers, but can also place major limitations on the rest of the body if they get tweaked.

Parting shots
Claim to fame: Shane's Dad, a well known Reverend in Baltimore, plays himself in the 4th season of The Wire. As a result, Shane got to party with the best character ever written. Omar.

Favorite way to eat eggs: over easy, nice and runny, fried in bacon fat (despite childhood associations with gooey yolks and The Fly).

Team CFSBK Competes in WOD 11.5 This Weekend!

Only two WODs left in this year's open sectionals.  The final two events will be held at CrossFit Long Island City.  Good luck to the CFSBK crew on these last two WODs!

Next Saturday CrossFit Virtuosity is hosting a party to commemorate everyone's hard work! 

Location: CrossFit Virtuosity
Date: Saturday, April 30th, 2011
Time: 7pm until late.

Suggested attire: Fancy Shmancy!

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The Whole 9 Crew wants you to "Kill Your TV" Whole 9
Speal vs. Khalipa: An Early Test of 11.6 Crossfit Games
Pull-up shoulder Conking Fix and Better Folding for Toes to Bars/Good Mornings Mobility WOD
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