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
Choosing a CrossFit Gym Hardware CrossFit
Laurie Nelson Starts CrossFit in Her 60’s CrossFit Community

 

New T-Shirts and Hoodies are now in stock!

Hoboken Winter Challenge Tomorrow

Below are the three workouts announced for the CrossFit Hoboken Winter Challenge. Team SBK will be sending 13 athletes to compete this weekend. What is everyone’s strategy and thoughts on the events?

Event 1:
A progressive Bear complex Ladder with Bars loaded from 75 to 295. Athletes will perform 1 bear complex every 45 seconds.  A bear complex consists of completing the following without dropping the bar:

Power Clean
Front Squat
Overhead Press
Back Squat
Overhead Press

Continue until failure

Event 2:
5 Minute Amrap:
100 Double Unders
20 Ball Slams (35/25)
Max Shoulder to Overhead (135/95)

Event 3:
In 10 Minutes:
Row 1000 Meters
60 Kettlbell Swings (2 pood/1.5 Pood)
Max Burpees in remaining time

SFX Youth Sports is now open for spring baseball registration!

We already have hundreds of kids signed up.  This league just continues to grow,  which is a testament to how great the experience has been for the kids, and their parents.

We have tee ball beginning at 4 years old, and the upper leagues are great.  (I cannot believe how much I get into these spring and early Summer Saturday games!)

This year, I’ll be coaching two teams again, but am also running the tee ball, pee wee, and pony divisions.  The following link has all of the details around the programs, age cutoffs, and details to register your children. 

http://www.sfxyouthsports.com/

David recently mentioned his experience with kids birthdays, and we all know how important it is for children to be active, have fun, and of course, learn all of the intangibles that go along with a team experience.  We value these virtues greatly.  SFX is a non-profit, 100% volunteer organization.  We are ALWAYS looking for assistant and head coaches!  (At times we have to turn away kids, because, as strange as this may sound, we can’t get enough volunteers from within the group of parents to step up.)

Shawn S.  broke the CFSBK seal this year and coached soccer with me.  He was a fantastic coach, and the 6 kids that were on our soccer team really benefitted from his care and coaching.  I’d love to see more like-minded folks from this community, so filled with volunteers, and folks dedicated to fitness and sport, get involved. 

jimryan(AT)sfxys.com

See you at the ballgames!
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Announcing The Ranch Big Bob Winter Challenge CrossFit Games
CrossFit Cribs: CrossFit Malibu Tour
We Tried This: Strong vs Skinny TIME
Three Critical Elements to Sustain Motivation Scientific American
The End Of Everything

In teams of 2 complete the following work:
1200m Row (Alternate at 600m)
120 Wall Ball Shots (alternate every 12)
120 Burpees (alternate every 12)
1 Mile Run (Run together)

Each work station will also be coupled with a very special “rest” station where your partner will need to maintain a position until you finish the work.

Post partner, time and Rx to comments.

Not your typical “CrossFit Pain Face” from Jude

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!

 

Tough Titsday Spots Still Available!

There are still a few slots left for the third ever “Tough Titsday Powerlifting Meet” at CFSBK. If you’re on the fence about signing up, consider this your push! To learn more about the event, click here.

TTDIII Roster:
Janelle Rooks
Cassie Xu
Worm Widman
Laura McElherne
Bethany Erskine
Mobina Hashmi
Jenna Jerman
Julie Barnard
Katie Mohrhauser
Hayley Gerkin
Jess Bailey
Lauren Borducci
Whitney Hubbard
Jen Stopka
Sarah La Rosa
Courtney Hart
Jude Geis
Marian Lai
Radhika Vaz
Shaye Lefkowitz
…you?!

Do you blog or contribute to any other websites? If so link them up in the comments with a description!
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For Athletes, Risks From Ibuprofen Use NYT
I’m Truly Sorry For This, But You’re About To Hear All About The Last Marathon I Ran
Workout Routine Broken Down For Coworker