Max Rounds in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

Accessory work:
Snatch Deadlifts + Snatch Pulls

Makenna and Julie try our the new state of the art "dip bars"

In this WOD each athlete starts at a station with the rx'd loads and performs max reps for thirty seconds. Each work interval is followed by one minute of rest and is repeated 6 times before moving on the the next exercise. Score is total reps completed.

Percentages are based on one rep max in each movement. If you've never done a 1RM on any one of these lifts but know your max for a higher rep range then This Calculator may help guide you.

65% Front Squat
65% Press
30% Weighted Pull-Up

Post Score to comments.
compare to 5.07.08

Accessory work:
Stretch/Foam Roll

Determined at 6am.

Here are the official Fight Gone Bad Teams for Sept 27th!

Team A
Jacinto, David, Erik, Margie, Bjorn

Team B
Adam, Jeremy, John C, Sameer, Juliana

Team C
Brandy, Charmel, Rob, Amy, Ari

Team D
Mike, Kent, Paul S, Bethany Benzur, Allan Erskine 

Team E

…Sign up now!!!

I would like each team to nominate a captain for the event. The captain will be responsible for organizing their athletes and equipment on game day as well as ensuring the destruction of all other teams.

There is still time left to sign up if you're interested in participating.  Even if we don't get 5 more people everyone can compete and be eligible for prizes.

Prizes will be awarded to:
Top Male and Female athlete
Top Fund Raiser
Winning Team (in addition to bragging rights)

To date, CFSBK has raised $1,551.00 for charity! Check out the TEAM PAGE for more info.

Thruster 75/55 (reps)
Sumo deadlift high pull, 75/55 (reps)
Double Unders (reps) 10:1 Ratio for singles to doubles
Row (calories)
Sit-ups (reps)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Coach Shane in Brazil!

Decided against a strict FGB until game day on the 27th. Todays WOD will be similar metabolically with some variance on the exercise selection.

1-1-1-1 – 1-1-1-1
Split Jerks, 4 attempts with each leg forward. 

Post loads to comments.

Accessory work:
Turkish Get Up something very heavy, a few times.
Weighted Hip Extensions 3 x 8

Juliana, 135×3

Center for Science in the Public Interest

3-3-3-3-3

Post loads to comments.

Plus, a Birthday Present:
2 Rounds for Time of
31 Oh Susies
31 Wall Ball 2-for-1's
31 Dumbbell Split Snatches, Each Arm

Happy Birthday, Margie!

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

Post loads to comments.
compare to 7.28.08

Accessory Work:
3 rounds for time of:
10 Toe to Bars
20 Kettlebell Snatches, each arm
Broad Jumps, 40'

Group Stretch

Wine Wasted.

Check out the CrossFit Wine in front. Of course the flavor is "RHABDO".

Starting next week we will be opening ALL LEVEL Group classes on Tuesdays and Thursdays at 7am! Nothing like a double shot of Espresso and CrossFit to start your day.

Buy this book.

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. Post reps to comments.

Accessory work:
3 Rounds of
1:00 Lateral Plank, Each Side
20 Hip Extensions

Spent.

Eat Food:
www.eatwild.com  – Everything you need to know about ‘free range’ meat and poultry.

www.farmtotable.org – Find out where to buy products from local farms and wineries.

www.foodfirst.org – Great resource for learning about international agricultural policy, especially sub-Saharan Africa and Central and South America. 

www.meatrix.com – A fun and informative spoof that brings to light so many of the issues involved in the meat industry worldwide.  A must for all ages.

www.nofany.org – The New York chapter of the Northeast Organic Farming Association

www.orionmagazine.org – A great source for environmental policy and philosophy.  Click on Food & Agriculture link on left sidebar for some great pieces, especially Wendell Berry’s essays Renewing Husbandry and The Agrarian Stand.

www.smallplanetinstitute.org  – Fosters democracy worldwide through the lens of food and hunger.  Muhammad Yunus—the innovator of ‘micro-loans’ and this year’s Nobel Laureate—works with them as do a bevy of other activists.  Check out the books on the left and blogs/articles on the right.  A deep, informative site.  

www.sustainabletable.org – Educates consumers on food related issues, and works to build community.

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

Post loads to comments.

Accessory work:
Tabata SDHP 75/55
Toe to Bars, 3 sets

3,2,1… Go!

The CFSBK Level 1 Certification is SOLD OUT!
There is a lot of work to be done before this event happens.  I've set a goal that by September 30th we will have All the junk at the far end of the room cleared out and have matting all the way to the bathroom.  We've already had some people generously volunteer to help out but we still need more. Please let me know if you're available to lend a hand.
While the cert is kicking out butts into gear about this, it's something that will give us a LOT more real estate to bail on weight and have permanent rack stations instead of moving stuff all the time. In one month our gym will look totally different.

Who is signed up for the cert?!

Three rounds, 21-15- and 9 reps, for time of:
135 lb Clean
L-Pull-ups

Post time to comments.

Burpees!

Nutrition Part 2 with Robb Wolf, CFJ Preview
See the whole lecture November 1st at CFSBK!

1-1-1-1-1

Post loads to comments.

Accessory Work
Back Squat 90% x 1×10

Adam goes overhead, BK style.

FGB Prep:
Rowing Technique Analysis