Spend 15 Minutes Working on your Power Clean and Split Jerk Technique

Post load and experience to comments.
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Row an easy 2000m or 1 Mile Run

Happy 40th Birthday Coach Fox!
Thanks for all you do for the gym and our CrossFit community!!

Attn: Home Brew To The Rescue Attendees:

Fine drinkers! As all of you know, the sold out Homebrew to the Rescue event is happening this Saturday December 15th at 7pm. 100% of all proceeds raised this night will go to our chosen two charities doing real, on-the-ground work for victims of Sandy are Rockaway Rescue Alliance and The Graybeards. It will be a glorious evening of beer from 10 of New York City’s finest homebrewers, raffle and auction items to fight over/bid on/win, and tasty treats to munch upon.

Fish out of Water!

Tech Person Needed

Hi CFSBK techy folks. I (Corbett M) find myself in need of an expert in web development to do an assessment of a website. The ideal person would firstly be an expert at backend development with good knowledge of WordPress and would ideally be able to assess this website fully from the backend through front end development with an understanding of design aspects, too. This is a somewhat sensitive matter with a tight time frame. If you are that expert, or know someone who is, please email me at corbett(at)variegated(dot)com and I can give you the full details. Thanks.

HERONDALE FARM GRASS-FED MEAT CSA

SIGNUP DEADLINE DEC 15!

Ask any of the 43 people who were members of the meat CSA this year, and they’ll tell you that the value and selection offered in this program is unmatched. You simply cannot buy grass-fed meat at retail at this price and quality anywhere in New York. And with monthly delivery direct to the gym, the convenience is unmatched. 

The next share will be four months: Jan-April. If you like, however, you can sign up for 4, 8 or 12 months – all at once.

The Farm is offering two mixed meat (beef, pork and lamb) options:

• 15lbs/month plan: $600 if you pay in full, $650 on monthly payment plan

• 10lbs/month plan: $460 if you pay in full, $500 on monthly payment plan

Full plan details and lots of info about Herondale Farm is here.

Here’s how to sign up:

1. Returning members: You can re-up by emailing to info@herondalefarm dot com. They’ll take it from there.

2. New members: Download this PDF, fill it out, and return it to the farm via email.

QUESTIONS? Email me. WANT TO SPLIT A SHARE WITH SOMEONE? Email me. mignyc at gmail dot com.

The farm is looking for 60 members in 2013 – let’s make it happen!

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What’s something we probably don’t know about you? Hidden talents? Unusual interest? Ultimate Claims to nerdom? The weirder the better!

Performance: Work up to a heavy triple.
If you finish, drop back to about 80% and do a set of 5-8 reps

Fitness: Work up to a medium heavy 5 then perform 3 total sets of 5 reps at that weight.

Post loads to comments.
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Weighted Pull-Up

Performance: 2RM Pull-Up
Prone grip only

Fitness: 5×5 Pull Ups, as challenging for 5 as possible
Focus on a mature finish position where your neck and shoulders stay neutral over the bar. Don’t crane your neck so that just your chin clears, use as much assistance as needed to finish strong.

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Tabata Sit-Ups
Perform 10 Rounds of :20 on, :10 off of unanchored sit-ups. Score is total reps.

Christian Reiss Goes For a Deadlift 1RM

Congratulations

Huge props to all the guys and gals who totaled yesterday. We had some huge PRs from both veteran and novice strength cycles. Post numbers and experience to comments!

Even More Congratulations

Congrats to Arturo R who finished in 7th place overall in yesterday’s Hunger For More Games in Long Island! Team CFSBK is cleaning up shop!

The LFPB Challenge Cometh…

The CFSBK coaching staff is putting together an incentive nutrition challenge for the new year.  We’re calling it the Look, Feel, and Perform Better Challenge and it will span the first 6 weeks of 2012.  Our goal is to help people kick start their new year with some community support in avoiding processed foods, adding a little A/R and working out regularly.  More details to follow.

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Recovering From Hurricane Sandy CrossFit
Neurotransmitters and Prolonged Exercise Robb Wolf
What If Money Were No Object Alan Watts
The Sonic Divide

Work on your handstand today, whether that means trying to kick up for the first time or going for the leaderboard on max length unassisted handstand

8-10 Rounds NFT of:
10 Russian KB Swings
5-10 Push-Ups

Capped at 15 minutes. Go Heavy on the Kettlebell Swings

Post experience to comments.

Team SBK

Hoboken Results

Congratulations to Team SBK who had a great showing at the CrossFit Hoboken Winter Challenge. Special shout outs to Coach Josh who came in 2nd place (after a tie breaker “Fran Off”), Coach Melo who came in 3rd, Mike M placing 5th and Coach Lady Fox coming in 6th.  Thanks to everyone who came out and represented! Full results will be posted once they’re available online

Strength Cycle Total Today

Coach Jeremy’s Strength Cyclers will wrap up their 8 week cycle today starting at 1:00pm. Over 20 lifters will be testing their 1RMs in the Back Squat, Press and Deadlift. All are welcome to come by and cheer on the lifters. Get ready for some massive PRs!

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George Carlin talks about experience, his career and aging on the View

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75lbs / 35kg)

Post loads to comments.

This was the first event from the 2011 CrossFit Games Open

Coach Jeremy Goes For a Heavy Single On The Bench Press

Good Luck Team CFSBK

Best of luck to everyone competing in today’s CrossFit Hoboken Winter Challenge. We’ve got 12 athletes headed to Jersey for the event and cant wait to hear about how they did. Make us proud, team!

HERONDALE FARM GRASS-FED MEAT CSA

SIGNUP DEADLINE DEC 15!

Ask any of the 43 people who were members of the meat CSA this year, and they’ll tell you that the value and selection offered in this program is unmatched. You simply cannot buy grass-fed meat at retail at this price and quality anywhere in New York. And with monthly delivery direct to the gym, the convenience is unmatched. 

The next share will be four months: Jan-April. If you like, however, you can sign up for 4, 8 or 12 months – all at once.

The Farm is offering two mixed meat (beef, pork and lamb) options:

• 15lbs/month plan: $600 if you pay in full, $650 on monthly payment plan

• 10lbs/month plan: $460 if you pay in full, $500 on monthly payment plan

Full plan details and lots of info about Herondale Farm is here.

Here’s how to sign up:

1. Returning members: You can re-up by emailing to info@herondalefarm dot com. They’ll take it from there.

2. New members: Download this PDF, fill it out, and return it to the farm via email.

QUESTIONS? Email me. WANT TO SPLIT A SHARE WITH SOMEONE? Email me. mignyc at gmail dot com.

The farm is looking for 60 members in 2013 – let’s make it happen!

Gratitude 2012

CFSBK supserstar Sean P is hosting the Gratitude 2012 event at his night club, The Electric Warehouse tonight.  This event honors the winter solstice and welcomes the dawning of a new era of peace, love and harmonious co-existence for Humanity. Gratitude 2012 is a benefit for artists and families impacted by Hurrican Sandy as well as Figment, Dance Parade and other groups advancing participatory culture in NYC.

More information and tickets here
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The Meaning Of Kobe Bryant at 30,000 NYT
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Laurie Nelson Starts CrossFit in Her 60’s CrossFit Community