Established 2007
3-3-3-3-3
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compare to 6.3.09
Suggested Back Off
Accessory Work
20-15-10 reps NFT
Knees to Elbows
Overhead Walking Lunges
The amazing Charlotte
CFSBK'er Zach Kell has opened up his own martial arts gym, Empire City Self Defense
Rob Orlando does a scaled UP "DiaFranAbeth" CrossFit Games
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Dark Clouds in the Distance
Dont' forget that this Saturday is JacIntoStorm '09, to celebrate Jacinto's 70th birthday.
Check out this post for some pictures from last year's storm. We will be doing the same workout with the exception that one rep will be added to each movement. Jacinto will be hosting a BBQ at his house afterwards. More details to follow.
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Fitness Spotlight
Alternating every minute, complete as many reps as possible in 12 minutes of the following two exercises.
Double Unders
Box Jumps, 20"
Posts total reps for each movement to comments.
Suggested Back Off
Accessory Work
Strict Pull-ups 3×12
The Guerra Boys go for a row
Congratulations to Patricio for rowing a 2K in 17:00 and Manuel for rowing a 3,295m piece last week. Great dedication, guys!
There are no teaser classes the next two weekends for Jacinto Storm and the CrossFit Games
For Time:
Row 500 meters
30 Burpees
10 Shoulder to Overhead, 165 lbs
This workout was used in the NorCal Qualifier
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Suggested Back Off
Accessory Work
Spend some time outside today.
Ryan swings the 2 pood
Chris Spealer does today's workout in 3:33 at 135lbs bodyweight CrossFit Games
"Creepy European Chair Demo"
1-1-1-1-1
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compare to (5×3) 6.17.09 and (5×1) 12.22.08
Accessory Work
4 Rounds NFT:
Toes to Bars, 10 Reps
Lateral Planks :35 Each Side
Monkey See, Monkey Do
Kudos to all our parents who make the time to set a good example for their children
MEBBBK: Max Effort Black Box (Brooklyn!)
Today is the last day of our Mid Hang Power Clean, High Bar Back Squat and Bench Press strength cycle. We're going to encourage a back off week from tomorrow until 7/4 when we'll kick things off with a STORM.
The next cycle's movements are:
Total Body: Push Jerks
Lower Body: Front Squats
Upper Body: Weighted Chin-Ups (Overhand).
For those of you unfamiliar with the MEBB, we choose three movements and cycle them through a descending rep scheme over four weeks. The Max Effort days have been posted in the CFSBK Calendar if you'd like to see how it breaks down through July. Much thanks to Coach Michael Rutherford for developing the MEBB. program.
Notes:
Jerks are following a 5×3, 5×3, 5×1 rep scheme
Foundations Graduates will be doing strict Presses instead of Jerks and follwing a 5×5 rep scheme throughout the entire cycle.
Happy Travels, Margie. We'll see you after the Games!
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