For Time:
Row 750m
21 Dumbbell Thrusters
Row 500m
15 Dumbbell Thrusters
Row 250m
9 Dumbbell Thrusters

Post time and weight to comments.
compare to 9.23.09

Warm-Up
30 Pulls at 20 s/r
25 Pulls at 25 s/r
20 Pulls at 30 s/r

Foam Roll

Matt Enjoys Running

Welcome, USRowing!
USRowing will be at CFSBK taking some stills and video for an article they're doing about CrossFit.  Enjoy the workout in their honor.

Classes are at 10, 11 and 12 today. 

Carlos goes overhead with the 1.5 pood

This weekend USRowing will be at CFSBK to shoot some video and do some interviews on our program and how we use the Erg. 

Classes are at 10am, 11am and 12pm both Saturday and Sunday

Most importantly, Happy Birthday to Dan Reshef!!

Food Inc is now available online!
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1970's Polish Weightlifting Team Training Footage Part 4/10
Woman Diagnosed with Fear of Vegetables Telegraph

1-1-1-1-1

Post loads to comments.
compare to 5×3 10.2.09

Warm-Up
Double and Single Leg hops on the ladder
Handstand Kick-Ups, panel mat or partner

Assistance Work
Depth Lunges, 3x5e

Amy gets Inverted

Starting this weekend, we go back to an expanded weekend class schedule.
Saturday 10am, 11am, 12pm
Sunday 10am, 11am, 12pm

Also, there are no evening classes next week, however we will have 6am and 7am  classes on Monday, Tuesday, Wednesday and Thursday.  If you can't make the morning classes and are on a monthly package, please email me directly so I can suspend your account for that week and discuss training alternatives.

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1970's Polish Weightlifting Team Training Footage Part 3/10

21-15-9 reps for time of
Deadlift, 225/185

Ring Dips, strict

Post time to comments.

Skill Work
10 minutes of either Rowing Technique or Jump Rope Practice

John B on Ring Dips

Check out CF LIC and Gillian Mounsey on CrossFit.com today!

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1970's Polish Weightlifting Training Footage, Pt 2 of 10
Unique Stories of Consumption webecoist

Enjoying our Box Seats to the Marathon

Panel Mat Kick Ups

The Intention
To help develop proficiency in the act of kicking up to an inverted position. 

The end goal would be for the athlete to be able to kick up with control, consistency and grace to any height and with either foot leading up or guiding back down. Until you can do this, consider it a work in progress and approach it with due focus.  The panel mats elevate the floor closer to you and make the movement physically less demanding. This creates a more ideal environment for skill building.

Quality of movement is highly dictated by the position one starts from.  Just like a Clean's bar path will will be influenced by how you're set up before you pull, a handstand attempt will be influenced by how well you can enter the position itself. 

The Strategy is how we approach learning this movement. 
Can you describe how to get a basic kick-up going on a panel mat?

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Friend of the program, Yoon S has graciously uploaded several videos of 1970's training footage from Poland's National Weightlifting team.  It's really phenomenal stuff.
Here is Part 1 of 10