15 minutes to work on the complex of:

Performance: Mid Hang Snatch + Snatch
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Back Squat

Fitness: 3×5 Across
Add 5lbs from last week.

Performance: Performance 90%3RM  x3x3
Use your 3RM from 12/26. If you were not here last week, find a new 3RM

Post loads to comments.
Snatch/BSQ e4/6
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DIY Cash Out (For Time)
Row 500m
Run 550m (1 lap)

Although not for time, transition quickly between movements for all 10 rounds.

Welcome to 2014!  Time is precious, start this year strong!

Class Schedule today

We will be running the following class schedule today:

12pm
1pm

4:30pm
5:30pm
6:30pm
7:30pm
8:30pm

The Look Feel Perform Better Challenge Starts Today!

While you’ve got until the 5th to get all your information in, the 2014 LFPB challenge starts today! Don’t forget that all the information you’ll need to get started can be found by clicking on the wigit on the top right of the page and using the LFPB navigation bar on the left. Good luck everyone and see you at the potluck on the 18th!

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Describe your new years eve in three words

Just a reminder that there are no 7:30 and 8:30pm group classes tonight as well as no Active Recovery. Otherwise we are operating on a normal schedule.

Tomorrow there are no 6am, 7am, 8am or 10am Group classes however we will be hosting a 12pm and a special 1pm class.  The evening schedule will be normal from 4:30pm onwards.

CFSBK OG and Pilates Maven, KH

Pilates at CFSBK Starting January 7th!

Have you ever been told by a coach or PT that you have a weak core?  Are you not sure what “keep your ribcage down” means?  Do you suffer from a tweaky lower back after lifting heavy weights?  Help is on the way!  The Pilates Method can be great “accessory work” for a CrossFitter, not only because it improves flexibility and strengthens the abdominal and back muscles, but mainly because it can help you figure out HOW to use these muscles properly.  Come join Kristin Hoesl (KH) in CFSBK’s first ever weekly Pilates class.  We’ll go over neutral pelvis, engaging the transversus abdominis (say WHAT?), stabilizing the rib cage, and finding good shoulder girdle positioning.  Additionally, although most of the abdominal work in Pilates is done by stabilizing a neutral spine, there’s also some spinal flexion involved, which can feel really good if you’re an avid lifter who spends most of their time in extension (or maybe hyperextension – we’ll go over that too).  So if any of this sounds intriguing to you, come drop in on Tuesday nights at 7:30, starting January 7th.  Mad abs, yo.  And just a quick FYI, KH has been teaching the Pilates Method full time, both group classes and privates, since 2006.  To read more about her training and experience, you can check out her website at www.khpilates.com, or email her at kristin(AT)khpilates.com.

Yoga at CFSBK and More Active Recovery!

In 2014 CFSBK will be also rolling out our new Pilates program detailed above as well as evening Yoga with Whitney H on Thursdays at 6:30PM and Saturdays at 10:00AM (starting January 2nd) as well as a new Thursday 7am Active Recovery with Coach Fox and a second Saturday AR class at 12pm with Coach DO.

Look Feel Perform Better Challenge Sign Up Info and Capacity Test

Getting geared up to sign up for the challenge? We’ve had a few people overlook where all the information (tracker, where to upload pics, resources etc) are hosted on the web page. When you click the fancy widgit on the top right of the screen it will take you to a new page with an expanded navigation menu on the left. There you can see the links to all the resources you’ll need for the challenge, including the new LFPB Forums where you can ask for support/advice from your fellow CFSBKers and Coach Fox. Please check it out!

Below is the 2014 Capacity test. We will be programming it as the WOD on Thursday, January 2nd which means you can do it in class then or on Friday where we offer split programming.  Otherwise you can make it up at OG or in a pinch ask a coach and we’ll try to accomodate you performing the workout during a different class if you can’t come this Thursday or Friday and can’t make it to OG before the 5th.

“Cindy, Row Your Boat”
AMRAP 10 minutes:
5 Pull Ups
10 Push Ups
15 Squats

AMRAP 3 minutes:
Max Calories Rowed

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Have a happy and safe new years, everyone. CFSBK loves you.

Fitness: 3×5 Across
Should be getting a bit heavier but you still get all 15 reps.

Performance: 2×5, 1xMax Reps <10
Add 2.5-5lbs from last week. The lower your reps get on the rep out, the less aggressive of a jump you should take.

Post loads to comments.
Bench Press e4/6
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AMRAP: 2 minutes
Double Unders
Rest 1 minute

AMRAP: 2 minutes
Toes to Bar

Substitute v-ups or sit-ups for toes to bars.

Post reps per movement to comments.

Ben and Linda during Fight Gone Bad 2013

Holiday Schedule at CFSBK

Tuesday the 31st (New Years Eve): No 7:30 or 8:30pm Classes. Otherwise normal schedule
Wednesday the 1st (New Years Day): No 6a,7a,8a or 10a Classes. We’ll still have a noon class PLUS an extra 1pm Group class and then a normal evening schedule.

January CSA Pickup is Wed. Jan. 8!

Due to New Year’s Day falling on the first Wednesday of the month, the January pickup will be on the 8th from 6-8:30. Please remember to bring a bag. Questions? Email Michele at mignyc (at) gmail dot com.

New Post on Inside the Affiliate

Coach DO has a new blog entry on Inside the Affiliate about leveled programming. Thanks again to everyoe who emailed us testimonials. ITA is a free, open source blog for the CrossFit community dedicated to sharing what we’ve learned running an affiliate for six years. If you like it, please share it with your CrossFit friends on Facebook and help spread the word!
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What was your favorite …
Movie you saw
Place you went
Person you met
Thing you started doing

… in 2013?

Fitness:

For Time:
750m Row
25 Burpees
50 Squats
25 Pull-Ups or Jumping Pull Ups
50 Dumbell Thrusters
75 Kettlebell Swings

Post time and Rx to comments.

CFSBK in Playa Del Carmen Mexico!

Look Feel Perform Better Info Session Tonight

Interested in particpating in the LFPB Challenge? Tonight at 5pm Coach Fox will be doing an info session about the challenge, explaining how works, what to expect and answering some questions you might have. All are welcome!

Yoga for Athletes: Schedule Changes!

Fitness: Clean Segment Deadlift + Hang Power Clean + FSQ + Split Jerk

Performance: Clean Segment Deadlift + Hang Squat Clean + Split Jerk
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Front Squat

Fitness:3×3 Across
Add 5lbs from last weeks front squats.

Performance: Work up to a 3RM
Try to beat last week’s numbers by 5-15lbs.

Post loads to comments.

C&J/FSQ e3/6


Kenny on Front Squats

• If you’re coming to the gym for Active Recovery you can go straight upstairs after checking in at the Front Desk. There is also a bathroom and clothing storage up there if you’d like to bring your stuff up or change upstairs.

Sign up for Strength With Coach Jeremy in 2014

Starting the week of January 6th Coach Jeremy will be offering another cycle of his ongoing Strength Intensive series. These cycles meet two or three times per week and are guaranteed to make you stronger! To see the dates, details and sign up options, please click any of the links below.

Strength Intensive-A Cycle-Novice 3 classes per week $300.00 monthly (4 spaces left)

Strength Intensive-B Cycle-Intermediate 3 classes per week $300.00 monthly (5 spaces left)

Strength Intensive-C Cycle-Morning Novice 2 classes per week $200.00 monthly (6 spaces left)

Strength Intensive-D Cycle Continuing Ed 2 classes per week $200.00 monthly (2 spaces left)

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I lost my technique, and now I’m upset
The Prodigal Chain
Start of Days: Cortisol & Stress