Established 2007
1-1-1-1-1-1-1
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compare to 10.6.08 and 7.7.08
Accessory work
Max Dips, Rest 2:00 x3
Buelers 3×12
CFSBK is Closed on the following dates:
Dec. 24th, 25th, 31st.
We will not have AM classes on Jan 1st however we will be holding evening classes.
Equipment updates:
We've acquired 4 new York Barbells (Thanks, Rob!) bringing our barbell total to 13 bars!
30 more Jump ropes have been ordered as well as some new jump stretch bands and more chalk.
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Compare "Cindy" to 9.10.08
Accessory work
Handstand Progressions
Willkommen zurück, Andy!!
A solid DB rack position keeps the handles just about parallel to the floor with one head of the dumbbell secure on the shoulder. Keep your elbows slightly up and out to maintain postural integrity throughout the movement.
For time:
3-3-3-3-3
Post to comments.
Accessory Work
3 Rounds for time of:
6 Muscle Ups
15 2 Pood Kettlebell Swings
Mobility wk4
Don't be bashful.
CFSBK would like to welcome our newest coach, Gillian Mounsey! We're all very excited to have Gillian join our team and can't wait to learn as much as we can from her. Please encourage her on as she trains for the 2009 CrossFit Games and continues her journey in the Sport of Fitness.
Gillian is an accomplished athlete who has extensive training in gymnastics, track and field, physical fitness and bodybuilding that extends over the past 25 years. Her physical accomplishments include holding the world record for push-ups and and being the United States Marine Corps National Physical Fitness Champion in 1995.
She has a degree in Physical Education and a graduate level degree in Exercise Science and Cardiac Rehabilitation. Additionally, she has been a personal trainer for 13 years and holds multiple certifications including CrossFit Levels 1,2 and Gymnastics. She specializes in working with athletes, low back injuries, cardiac and pregnant populations.
Gillian is an avid Crossfitter who took 3rd Place in the 2008 Crossfit games and is currently training with the goal of winning the 2009 games. Her passion is teaching others and giving them the tools they need to be embark on their individual lifelong pursuits of health and physical fitness.
McDonalds opens Mini-Gym OC Register
1-1-1-1-1-1-1
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compare to 12.8.08, 11.22.08, 9.17.08
Accessory Work
Weighted Step Ups 3×8
Turkish Get-Up Sit-Ups 3×15
Mobility Wk4
Toe Taps are a Dynamic Range of Motion exercise we do before almost every WOD. Here are some points to consider while doing them:
1. Keep your knee extended as much as possible. Bending your leg takes away much of the value from this movement.
2. Keep your base foot flat on the ground. The heel of the back foot rising is a clear indicator that you're allowing too much of your weight to shift forward.
3. Don't reach for your foot by dropping your shoulders. If you don't have the mobility to touch your hand then limit your range of motion. Think about balancing a book on your hear or pretend that your spine is a stack of coins you don't want to knock over.
SCHEDULE UPDATE:
CFSBK will be Closed the 24th, 25th and 26th of December.
Nicole and Jamie Go Heavy Overhead CrossFit.com
Five rounds for time of:
275 pound Deadlift, 5 reps
10 Burpees
Post time to comments.
compare to 7.05.08
Accessory Work
Lateral Planks
Mobility wk4
Bethany finds a new perspective.
Brooklyn Census Data iBrooklyn
3-3-3-3-3
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compare to 12.1.08 and 10.23.08
Accessory work
Upright DB Pulls 3×8
Scapular Flys 3×12
Wall Angels 3×12
Rob works on his ring strength
Three rounds for time of:
24" Box jump, 50 reps
185 pound Deadlift, 21 reps
30 Pull-ups
Post time to comments.
Accessory work
3 Rounds NFT of
4 Minutes Jump Rope Practice
2-Minute Planks
Mobility Wk4
Heat 1 does their mobility work while heat 2 does WOD 12.7.8
Kung Fu Cooking Zak's Blog!
Paul Sandwald's Blog!
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Post time to comments.
Accessory work
Foam Roll!
I'd like to officially introduce Margie Lempert as one of the CFSBK coaches! Margie has been a dedicated athlete and instrumental figure in our program since day 1. Bringing with her a wealth of knowledge about nutrition and agriculture, Margie is sure to introduce many new and creative programs for the benefit of all our athletes. Please welcome and congratulate her into this new stage of her life!
5-5-5-5-5
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compare to 11.15.08
Accessory Work
Bodyweight Ring Rows 3×8
Mobility Wk 4
Audrey goes double bodyweight overhead (with a little help from Jenna and Khadija)
Top Ten True Old Wives' Tales Marks Daily Apple
Top Ten Wackiest Health Myths Marks Daily Apple