For Time:
400m Run
20 Jerks 165/115*
400m Run
20 Pull-Ups
400m Run
20 Front Squats 165/115*
400m Run
20 Power Cleans 165/115*
400m Run
20 Burpees

*Athletes will load one barbell and must use the same load for all the barbell movements. There is a 20 minute cap on today’s WOD

Post time and Rx to comments.

Nicole at The Starting Strength Cert
Photo courtesy of Thomas Campitelli

Upcoming Foundations Cycles

November Late Morning Foundations
+ Brooklyn Boulders “Learn the Ropes” Course
11/2/11 – 11/28/11
Mondays and Wednesdays from 9:00am-10:15am
Register Here!

November Morning Foundations
11/10/11 – 12/6/11
Thursdays and Tuesdays from 7:00-8:15am
Registere Here!

Running Resources

CrossFit and friends are hosting a 5K at Atlanta Motor Speedway, outside of some nice cash prizes, they’ve offered up some running resources for you to check out.  These links offer insight into footwear, pose running, endurance programming and running drills.  Check it out!

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Clues about Early Diet Found In Fossilized Teeth NY Times
Why Gamers Are a Great Fit At The Gym CNN
Inside the Cult of CrossFit Men’s Health
Bar Slammin, Wall Punchin, Heavy Liftin Califorina Strength
CrossFit’s Official Trainer Manual

As Many Rounds As Possible in 20 Minutes of:
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings, 32/24 kg

In honor of Chief Petty Officer Nate Hardy, who was killed February 4th, 2008 during combat operations in Iraq.
Nate is survived by his wife, Mindi, and his son Parker

Workout Demo with Eva T

Post rounds and Rx to comments.
compare to 10.20.10

Self Defense at CFSBK Poster, Click to Enlarge

Got a Goat?

Do you have a performance based shortcoming that’s holding you back in Group Classes? Want to work your kipping pull-ups? Are you shoulders really tight and you don’t know what to do about it? Need help developing a lift and learning how to intergrate some personalized programming into your training?  We can help!  Our coaches are available for single and short duration private training to help supplement your CFSBK experience.  If you’d like to find out more about setting up a PT session, please contact us with what you’d like to work on and your availablity. 

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“Improving Ourselves and Each Other” with Greg Glassman CrossFit

Height: 5’9”
Weight: 180
DOB: 10/6/82
Born: Mt. Sinai Hospital, NYC
Grew Up: NYC and Jersey
Place of Higher Learning: University of Wisconsin – Madison; Political Science with Integrated Liberal Studies

He owns a lion suit, among other costumes. There’s a collection of motorcycles. He nearly published a book and is fascinated by the morality of war. According to his roommate, Noah is a vault when it comes to secrets; apparently his own as well.

I remember being gently suspicious of Noah when he arrived at SBK in the spring of 2010. A bright eyed guy, he jumped right into the community. It was Park Slope’s 5th Ave Fair and SBK had a booth. Noah the new guy volunteered to help set up early on a Sunday morning. Despite being bleary-eyed from a late night, he hung with us all day, squeezed in “Fran” at some point and demo’d cleans to the crowd. Who was this guy from Arizona? How come he was so… nice?

What I was witnessing, though, was Noah’s characteristic dedication. He’s not someone who explores an idea or activity partially. Once something takes hold of him, he makes it a point to go all the way down the road with it.

Take motorcycles. Not a vehicle Noah had had much exposure to until he decided he wanted to ride. He’d just graduated from UW and come back to NYC to help a friend open a bar while waiting to hear about a law enforcement job he’d applied for. Notorious for lengthy timelines with little communication, he still didn’t know about the job, so he bought a bike and road it across the country to Houston and then, almost inexorably, back to Madison. A month long, solo trip on a motorcycle. Kind of awesome, I know.

Noah wasn’t just in it for the Easy Rider cameo, though. In fact, one of the first things he did was buy a couple of retired bikes expressly to take them apart. It was important to him to understand the machine all the way through. He’s taken some mechanics classes since, but much of what he’s learned has come from his own tinkering. He relishes the type of problem solving fixing a bike has taught him: homing in on the problem through trial and error which forces flexibility and creative thinking. A process that has proved valuable to the rest of his life.

As a kid, Noah straddled the line between nerd and athlete; not surprisingly, he got along with most. He was “good enough at soccer to sit on the bench of the elite teams.” Chubby Noah always felt like he had to play catch up on the field, but he also had a rich intellectual life. How many teenagers are approached to author books, after all? A local writer had heard Noah give a speech for school and was impressed. She asked him to work on a nonfiction about adolescent boys; they sold the idea and a nearly finished manuscript, but unfortunately, the deal fell through. It was an exciting and disappointing experience – something he rarely talks about.

Political Science at UW was not an arbitrary decision. His interest in the US’s position in the world and public service nearly led him to join the army out of high school. Instead, he thought he might like to be in politics as a speech writer. But after an arduous turn as a New Hampshire organizer for John Edwards (post motorcycle ride), he realized that philosophy was far more compelling than the car salesmanship of real politics. Noah just isn’t a pushy guy.

Here’s a nugget: Noah’s description of organizing sounded awful: 14 hour days, 7 days a week for 6 or 7 months. When I asked him why he stuck it out, he likened it to a nasty workout: he just had to finish it. And, similar to the CF community, he was in the trenches with a diverse and vibrant group of colleagues to whom he ultimately felt more commitment than Edwards. If he left, they’d have to pick up his slack.

If not politics, then what? Noah had all but given up on the law enforcement gig and decided to go to law school. He was nearly ready to head to the University of Richmond when he got a call one day while at the gym with his Mom: the agency had an opening. They generously gave him 24 hours to decide whether to overhaul his law school plans for the job, which he did. Off he went to Academy.

Noah found CrossFit in college. It appealed to his love of endorphins and aesthetic goals. He did it badly for a while, which probably set the stage for blowing out his back while at the Academy. Keeper of secrets, Noah did not tell anyone for fear of losing his place. But, once he returned, he was out of commission for about 10 months. Sobered by the severity of the injury, he decided that when he was well, he would ease back into CrossFit intelligently. Work sent him to Arizona and, as it would happen, there was a quality affiliate nearby. When work brought him back to NYC, he went looking for a gym to replace the great community he’d found in AZ. Enter SBK.

Like fixing bikes, CrossFit has become more than just a way to look good in board shorts. For Noah, it is an externalization of his definition of self: committed, interested, unafraid, goal oriented. It’s all well and good to have a career in this and a collection of that, but Noah finds that what we express within the community of physical challenge is most compelling and truly who we are. That’s probably why he and SBK are such a good fit.

Parting Shots:
He’s got acting in his past, and he played bass in a couple of bands
He owns 4 bikes
He writes emails like we used to write letters
Top authors include: Tom Robbins, Larry McMurtry, Cormac McCarthy, Richard Russo

Favorite way to eat eggs: over medium
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Happy Birthday, Robin Reed!
Circuis Hands Talk To Me Johnnie
Strong Legs Westside Barbell
Rob Orlando Pulls Heavy Singles and Talks Deadlifts CrossFit
General Mills Releases New Lucky Charms With 15% Less Leprechaun Meat

5 Rounds For Time of:
10 Deadlifts 225/155
15 Wall Ball 20/14
30 Double Unders

+ The deadlifts should be light enough that you can do each round in 1-2 sets. Loss of neutral spinal alignment will result in your workout being stopped! Make sure to pick a load and if necessary a pulling height that allows you to execute 50 solid reps.
+ If you don’t have double unders, today’s substitution is 15 Box Jumps.

Post time and Rx to comments.

From the Vault: Juliana A leads the pack at the 2009 CrossFit Games

Zen and the Art of Crush Week!

In traditional meditative disciplines you aim to cultivate mindfulness in a physically neutral setting. Often the practitioner sits in a comfortable position and tries to bring attention toward their breathing.   In Yoga, we see a more dynamic approach where rhythmic breathing becomes interwoven with a controlled flow through a series of postures .  In both of these instances, the intention is for the pilot to become more tuned into the “now”.  At CrossFit, we achieve something very similar through a very different approach.   During an intimidating lift or difficult conditioning piece you’re forced to deal with the moment at hand. The high discomfort level of what we do takes that moment and amplifies the physical inputs to the point where you can’t help but focus on what’s happening. You know this intuitively and it’s why you get nervous before a 500m erg test or 3 rep max Back Squat attempt.  You know that once you start you’ll be forced to deal with the “now” until it’s all over. Every second gets dragged out and every moment to rest or doubt yourself becomes amplified against what needs to get done.  Take this opportunity to set your intention for the approaching workouts.  Whenever you find yourself deep in the agonizing “now” embrace it and stay on task.  Don’t look around the room to see where everyone else is, don’t check the clock to see how much time has gone by and don’t make excuses to try and avoid what your feeling. Just keep fighting the barbell up or chipping away at reps until you’ve completed the task.  If you lose focus and get derailed, don’t let it mess with your head, just come back pushing harder. Remember, you’re here to get stronger, both physically AND mentally.
Enjoy Crush Week!  

Keeping Our Ladies Safe

For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time and Rx to comments
Compare to 11.6.10

This is the start of Crush Week!

Nino D. during FGB

Congratulations to Gabrus on his wedding this weekend!!

It’s Gotta Be the Shoes

CrossFitters use a wide array of footwear to train in.  Below are some resources for the interwebs detailing and comparing some of the most popular makes and models out there.

The Latest and Greatest CrossFit Shoes
The EvoSkin vs. The Vibram Five Fingers Video Comparison
A Sneek Peak: Reebok’s CrossFit Shoe
ShoeMart’s CrossFit Shoe Page

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What’s your favorite shoe to train in? Why?
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Chris Spealler Does Angie CrossFit