Back Squat
5-5-5-5-5
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compare to 12.10.08, 11.15.08
Accessory work
4 Rounds of :30 on :30 off at the following stations:
Box Jumps, 20"
Sit-up/Wall Ball complex, 10lb ball
Foot Speed drill, 10" box
Kettlebell Swings, 1 pood
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Level 2 reviews the Accessory work movements.
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Beyond the Whiteboard
WOD 12.27.08
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
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Accessory Work
PNF Hamstrings/Calves
Ed, Asta, Ilya and Jillian prep for "Annie" during our Teaser Class.
Teaser classes are a great way to get a taste of CrossFit before signing up for a Foundations Cycle. Each class covers elements of the CrossFit Warm-Up, 1-2 low skill movements and wraps up with a short workout. Come see if our program is right for you any Saturday at 11:15am.
Happy Holidays
Have a safe and happy holiday season, everyone!
CFSBK beyond The Lyceum
Learning a new activity or sport is at the top of the Crossfit pyramid. It challenges your body and mind in unexpected ways, preventing you from stagnating as an athlete. As CrossFitters, we are already fans of variability and functionality in our workouts, so let's take that interest beyond the walls of the Lyceum and play with skill-based, real world activities.
Brian Scott has offered to lead us in a series of monthly SBK Fieldtrips to mix things up and get our bodies and brains moving in new ways. We've generated a great list of activities, including kayaking, horseback riding, bouldering, kickball, cross-country skiing and more.
For our inaugural event, we are going ice skating!
When: Friday, January 2, 6-9pm
Where: Wollman Rink, Prospect Park http://www.prospectpark.org/ice_skating
Cost: $5 for skating; $6.50 for Skate rental.
If you have activities to propose, or lead us in, please feel free to suggest them Brian and/or Margie.
Save the Date
On January 31st we'd like to have a party celebrating one year at the Lyceum and the community that has developed around SBK. Everyone who has ever trained with us is welcome to join in on the food, drinks, music and Hooverball!!
Bench Press
1-1-1-1-1-1-1
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compare to 10.6.08 and 7.7.08
Accessory work
Max Dips, Rest 2:00 x3
Buelers 3×12
CFSBK is Closed on the following dates:
Dec. 24th, 25th, 31st.
We will not have AM classes on Jan 1st however we will be holding evening classes.
Equipment updates:
We've acquired 4 new York Barbells (Thanks, Rob!) bringing our barbell total to 13 bars!
30 more Jump ropes have been ordered as well as some new jump stretch bands and more chalk.