1-1-1-1-1

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compare to 1/1/09

Accessory Work
3 Rounds NFT
Virtual Shoveling 10 reps, each side
Dips, 10 Reps

If 10 Strict Dips are easy for you, start to add weight via dumbbells or a weighted belt.

Jenna diligently tracks her numbers

In an effort to make classes run a little smoother and finish on time, we're going to formally partition sessions into three basic sections:

Warm-up/Soft Tissue 10-12 minutes
Max Effort 25-30 minutes
Metabolic Conditioning/Accessory work 15-20 minutes

In essence, it will be very similar to the way classes have been running with the exception that everyone will have a better understanding of how long they have to complete a particular section.  Athletes are still encouraged to either come early or stay late as they please.  Take advantage of open gym hours for additional soft tissue work, skill development or just to socialize! 

Rev. Billy and The Church of Stop Shopping
All hail the King, Rodney Mullen 1984 Japan
Damien Hirst at the MET

1-1-1-1-1

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compare to 11.12.08

Accessory Work
L-Sit Practice
Foam Roll/Stick

Staci, Steph and Margie

Register for the CrossFit Games North East Qualifier

3-3-3-3-3

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Compare to 10.27.08 and 9.24.08

Accessory work
3 Rounds For Time of:
15 Thrusters
30 Box Jumps

Loading on the Thrusters is based on bodyweight.  Choose 65%, 60% or 55% depending on capacity.  Set up the box jumps to about mid thigh level.

Grant squats 375×3
Pictured also was our guest last Thursday, Mac from CrossFit Cherry Point

Dumbbell Vertical Press CF Journal (with standards)
Can One be Both Vegetarian and Primal? Modern Forager
Question and Answer, Coach Classman CrossFit

Welcome our first Foundations Cycle of 2009!
Ari, Jillian, Saysha, Asta, Scott, Ed and Ilya learned the CFSBK Warm up and got a taste of "Tabata Squats".  7 more classes to go, guys!

CrossFit Beyond the Box
Last week's Ice Skating trip was a great success with 13 people coming out to "learn and play new sports".   January's sport.. HOOVERBALL!!

What is your favorite television show?
Apple Introduces Revolutionary new Laptop with No Keyboard The Onion
Check out Kent in The Onion video!

3-3-3-3-3

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Accessory Work
3 Rounds NFT of:
5 Turkish Get-Ups, each arm
10 Knees To Elbows

If your skill set is there, go Heavy on the Turkish Get-Ups today.  Knees to Elbows are  strict, aim for one second at the top and bottom of each rep without kipping.

Mobility 5

Charmel and John C improve their GPP.

Not For Time (NFT) implies that increasing work capacity is not the primary objective for the workout.  Strength, flexibility, coordination, agility, accuracy and/or balance can play more dominant roles depending on the movements selected and the intentions of the athlete.  Have fun with them.

Wind Suits!
Physical Subculture's DVD Preview