5 Rounds for time of:
30 Double Unders
20 Kettlebell Swings, 1.5 Pood
10 Knees To Elbows

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Accessory Work
Spinal Flossing
Mobility

Virtual Shoveling

Olympus BioScapes Photography Competition

Dutch Lowy Training Seminar at CrossFit Norcal

Later this month we have the pleasure of hosting Dutch Lowy's Trainer Development Seminar.  Margie and myself attended this seminar at CF NorCal last January and came away with some really great ideas and different perspectives on running an affiliate.  The seminar is based on Dutch's experiences traveling across the country observing various programs and differentiating between what works and what does not.  Dutch spends considerable time on proper programming, scaling and the differences between training someone to compete in CrossFit versus someone just looking to improve their health and longevity.  You'll also get to apply your skills by programing workouts for different objectives, leading small groups and putting together class outlines.  This is a great seminar for anyone interested in or already training other individuals, Level 1 trainers who want to take the Level 2 and anyone who just wants a broader perspective on CrossFit style strength and conditioning.

Bodyweight Overhead Squat + 50lb Pull-up WOD CrossFit
Double bodyweight Deadlift x15 CrossFit

3-3-3-3-3

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Compare to 1.24.09

Accessory Work
Bent Over Barbell Rows

Liane finishes up "Grace"

Brooklyn Greeenway Just Means
Bacon Cheeseburger Meatloaf Food Network

3-3-3-3-3

Feel free to switch things up and experiment with a Sumo Deadlift today if you'd like to try something different.

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compare to 2.15.09, 2.11.09

Accessory Work
Virtual Shoveling 3×8
Foam Roll

Jeremy oversees Laurel's Back Squats

Check out Coach Gillian on CrossFit Radio!

5 Rounds for time of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats

Rest precisely 3 minutes between each round.

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compare to 6.14.08

Accessory Work
Dynamic Mobility

Barbell warm-ups before "Grace"

A comprehensive warm-up is an essential component of any workout session.  At SBK we spend anywhere from 12-15 minutes at the beginning of each class warming up, prepping the movement patterns and talking about how to tackle the WOD.   Last Thursday before "Grace" we talked about some mechanical properties of materials and how they related to our workouts.  Can you remember why it's important to "squeeze" instead of "jerk" the bar off the floor?