Internet access is scarce where im at, go ahead and use this for the Wed WOD. I will update again when i return.

Post time or loads to comments.

Signing off from Bogota, Colombia

Obligatory Handstand shot

Overhead squat 1-1-1-1-1 reps

Front squat 1-1-1-1-1 reps

Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Post loads to comments.

When Jacinto speaks, you listen.

Group class participants are welcome to come early if they'd like to warm-up on their own and get started before 12. This WOD make take a little longer than most workouts.

Notes:
1. We got more of the soft gray mats and cleaned up the old ones to encourage their use.  In order to keep them in good condition please refrain from wearing shoes while on them and wipe down when you're done. Take some time after or before class to use any of the mobility/recovery tools that we have on them. (Foam rollers, the stick, back peanuts, stretch straps.. etc.)
2. Beginner and Group classes are always scheduled back to back so you can use the space as an "Open Gym" during the class that you do not participate in. Take advantage of this!  The running class has equipment priority.
3. If anyone belongs to an organization which they would like to promote, please send me the link and we'll put it up on the "Community Links".
4. When you get to class, remember to sign in, pay a coach, THEN check off the payment box. Please make this the first thing you do after putting down your stuff.

Playing with false grips

Impressive strength covered in gold paint
Some fast, very lame push-ups

5 Rounds for Time of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats
3 Minute Rest

Post rounds to comments

Been a long time coming.

"Firefighter Fight Gone Bad"

3-3-3-3-3 reps

Post loads to comments.

Accessory work:
Dumbbell Overhead Walking Lunges
Wheelbarrows with a partner

Dumbbell Thrusters
Dumbbell Bear Crawls

Thanks to everyone who came early and helped either clean up or help with the pull-up bar. You guys and girls are awesome.

Adam

Mark Sisson's Nutrient Breakdown
What makes you eat more when you're not hungry
Is the information superhighway keeping you awake at night?

50-40-30-20 and 10 rep rounds of:
Double-Unders
Sit-Ups

Post Time to Comments.

Compare to CFSBK 2.17.08

Darren

Your body's ability to thermoregulate itself it is directly correlated to your fluid intake. Thirst alone is not the best indicator of dehydration so please remember to drink plenty of water before, during and after training.  If you forget to bring water, it can be purchased downstairs at the coffee shop.

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

Post Loads to Comments

Brendan, Tracy, Neil and Hillary

Mark Rippetoe Q&A

Five rounds for time of:

135 pound Squat clean, 7 reps

15 Handstand push-ups

Post time to comments.

Back inside today

Calculate today's work output
StrongLifts.com's 10 Nutrition Rules for Building Muscle, Losing Fat & Getting Stronger
7 Ways to build the habit of eating healthy

These tables were created by Coach Rippetoe and Professor Kilgore in order to assess your barbell strength.  Check them out and see where you stack up.

Weightlifting Performance Standards

These benchmarks were created by Daver Werner of CrossFit Seattle in order to provide some performance-based goals and access how balanced your fitness levels are.

Athletic Skill Levels

Post thoughts to comments.

Chef Zak

What does 300 Calories look like?
Sensible Vices Pt. 1
Sensible Vices Pt. 2

Complete as many rounds in 20 minutes as you can of:

15 Pull-ups

30 Push-ups

45 Squats

Post rounds to comments.

We will be meeting in St. Mary's Playground (click "map it") tonight at 6:45pm. The park is located about 2 blocks from the Smith and 9th Street subway station (F/G) on Smith Street between Nelson and Luquer.  Parking is usually available right next to the park.  The matted floor can get a little dirty so bring a towel if you'd like to stay clean.

St. Mary's is where CFSBK planted its roots.



Mike and John C.

EAST COAST GAMES CFT VIDEO (See Jeremy's 520 Deadlift)
YOUR PRIMAL BLUEPRINT (Good Read)
For Jeremy, Jacinto and Allison
Shotokan- The Art of War

"Although it may sound strange, we humans "eat" the sun as a nutrient.  Just as plants use sunlight to produce energy, the action of sunlight on our skin produces the "sunshine vitamin," natural vitamin D. The health benefits of this miraculous vitamin are legion, including building and strengthening bones, regulating calcium metabolism, influencing our mood, alleviating depression, boosting metabolism, and, amazingly enough, preventing the growth of cancers of the breast, colon, and prostate and even malignant melanoma"
–Dr. Micheal and Mary Eades
Protein Power Lifeplan

Take a pass on sunblock this summer and enjoy the natural relashionship between yourself and the primary catalyst of all life on earth, the Sun.  Ween in some sun-time everyday, if you're fair skinned a couple minutes may be enough at first. Remember to NEVER burn, this is your body's natural mechanism for saying "too much sun!" Better to cover up a little or find some shade than slop on some questionable sunblock and try to override what your skin is telling you.

Welcome Steve!

Vitamin D Council
How the media disses low-carb diets pt. 1
How the media disses low-carb diets pt. 2