3-3-3-3-3

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compare to 8.23.08, 8.8.08

Accessory work
Turkish Get-Up 2-2-2
Mobility Wk2

Amy displays a solid set-up position for Wall-Ball. The medicine ball is tight to her chest, her fingers and eyes are pointed towards her target and she's set in her strength stance.

Using a medicine ball for squat depth is acceptable for Wall Ball, high rep air squats and learning progressions. We don't prefer to use them for Thrusters, especially with intermediate and advanced  athletes. Targets are never used on Back, Front and Overhead Squats.
Everyone should strive to develop a distinct feel for what depth is appropriate (safe) for them.  For some, 14" will be too high while for others, it may be too low. At the end of the day, we all know squatting to med balls is easier than not, so use them sparingly.

Travelers are always welcome at CFSBK.  Dominic here isn't a CrossFitter but he needed a place to Deadlift and do some kettlebell swings while in NY.  Patronizing a globo gym was out of the question, he needed a serious training facility. SBK to the rescue.

How was everyone's Thanksgiving?

Sports Architecture archdaily

5 Rounds for max reps of
Bodyweight bench press (e.g., same amount on bar as you weigh)
Pull-ups

There  is no time component to this WOD.

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compare to 9.1.08

CrossFit rarely asks for maxes. This workout does and expects that there is no “gaming” the workout. At Brand X I tell people I want to see you falling off the pull up bar. People whose score looks like
10/30
8/25
8/20
8/20
7/15
are going for a number and not a max. Test your limits today.
-Brand X

Accessory Work
Mobility Week 2
Hip extensions 3×15

Sunday morning at CrossFit South Brooklyn

CFNYC is moving this weekend and we're lucky enough to have inherited their flooring. (Thanks Mike) We're either going to use it to pad below our current flooring for enhanced noise insulation or we'll round out the matted area we have now.  If anyone wants to help us with the move Saturday afternoon after class it would be much appreciated. Please post in the comments section if you're interested!

The last word? I doubt it. Physical Subculture
we get a nice tip-o-the hat in this post.

3-3-3-3-3

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Accessory Work
Tall Clean + Mid Hang Squat Clean Technique complex
Strict Chin ups 3×12
Mobility Wk1 DIY

Grant and David M. swing the 1.5 Poods

Grain Pain Mark's Daily Apple
Off the Plane and Wondering what 'it' is Physical Subculture

Three rounds for time of:
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
21 Push-ups
15 foot Rope climb, 3 ascents
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft

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Accessory Work
Mobility Wk1 DIY

Yoon

1-1-1-1-1-1-1

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compare to 7.6.08

Accessory work
Russian Toss Fights, 3 Rounds
Mobility Wk1 DIY

Team Queens. Brandy and Juliana

Strength Feat Compilation YouTube

Leonid takes on "The Bear"

Mobility Week 1
Once you have gone through this week's mobility moves twice with a coach it is your responsibility to perform the posted reps on your own either before or after class.  These movements can also be done at home and require no prior warm-up. This week's evercises are: Cat/Cow, T-Twists and Side Twists. Week one has an emphasis on "Spinal Flossing" which describes movements that increase neural function of the spine by freeing impinged nerves.  Remember that we're not looking for a lot of mobility in the spine so go easy on the end ranges of motion.  It should not feel like an intense stretch.

Dr. Loren Cordain's intro lecture on the Paleo Diet
Part 1
Part 2

4 Rounds for time of:
10 Dumbbell Clean Box Jumps
20 Double Unders
30 Two arm Kettlebell/Dumbbell Swings

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Accessory Work
Mobility W1: Spinal Flossing
L-Sit- 3 attempts at max hold on the paralettes

Congratulations to Nicole on her first pull-up yesterday!

Play ball in Puerto Rico!
February 12 – 15th, 2009
Wood Bat baseball tournament in Puerto Rico

Brian Scott is the manager of the NY Baseball Giants.  They are a 25 and
over hardball team based in Queens and are putting together a tournament
team to go and compete in Puerto Rico.
Brian is looking for players to round out the roster.  For more information
go to:
 Www.nybaseballgiants.com
Or
Www.msblpuertorico.com
Or
Talk to Brian in class!

7 sets of the sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

5 Rounds
Rest between rounds as needed.

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"Bear" Demo CrossFit

Accessory work
Mobility Week 1: Spinal Flossing
Foam Roll

Shane takes Steve through the American Swing
Happy Birthday, Shane!!

Three rounds for time:

Row 400 meters

1 1/2 pood Kettlebell X 21 swings

12 Pull-ups

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If anyone wants to brave the outdoors, they're more than welcome to take the kettlebell outside and use the scaffolding for pull-ups to get a regulation "Helen" time. The 400m run is to 3rd st. and back.

Accessory work
Elevated Lateral Planks (Shoulder Stability)
Prone Angels (Scapular mobility)

CrossFit Support Group. Gillian, Erik and Paul

Potluck goodness.
Most of us are over halfway done with the Paleo Challenge. What are everyone's reflections on the experience so far? How do you feel? Have you had any infractions?

Senior Discussion with Jim Baker CrossFit Journal