Complete as many rounds in 30 minutes as you can of:
Walking Lunge, 12 steps
15 Knee to Elbows
15 Good Mornings 45 lbs
5 Muscle-ups
Post rounds completed to comments.
Bethany, Stephanie and Margie setting up for some L-Sits
CFSBK is approaching its 1 year anniversary.
We’ve come a long way in the time we’ve been around and I’m looking forward to what the future holds for our affiliate. I’ve been so fortunate to work with such an incredible group of people and I just wanted to thank everyone for all of your support of the program and CrossFit in general. I’m currently in the process of quitting my job so that I can make this a full-time gym and better provide for all our athletes. Expect major improvements in member services over the next few months.
What would you like to see in the following year at CFSBK?
Adam says
I’ve only been coming for a few weeks, but I’m regularly passing up my other gym to come train here, its a great environment. I can’t believe its already been a year for this group, but i’m excited to see what the next year brings.
Unfortunately, i don’t think i’ll make it for saturday, i’ll finally be attempting surfing out on long beach, a long-time goal of mine. I’ll see you all sunday!
AllisonNYC. says
“Nancy”
5 rounds for time of400 m run15 OHS
Used 75# for OHS which were all unbroken (womens weight is 65#)
16:20
AJ says
I would love the ability to do all of my workouts at CFSBK. I would commit to 3-5 times a week if it were open 7 days.
I would love to see a section with Concept 2 Rowers and Versaclimbers, maybe even a Schwinn Airdyne.
As for my personal goals, I want to look good naked. I mean like nude beach naked. I also want to be able to do dead hang pull-ups and a full muscle-up.
I’d also like to be a coach by July 2009.
Darren says
Allison Thank you, for coming out for our First Annual Cancer Run you represented!
Sameer Parekh says
I’m with AJ. I would love to have CF SBK classes 7 days per week, and not just in the evening!
Personal goals: Muscleups. Double-unders. HSPUs. All WODs as rx’d.
Kent says
Wish I could’ve been there today, beer and tequila from last night laid me out. I should’ve mustered it up and come anyway, oh well.
Ideally, I would love to get rid of my other gym membership and just train at CFSB. It would be great if there were classes during the day on weekdays, since I work a lot of nights.
Jeremy says
7 Rounds
Going to hide from the sun for a few hours.
patrick says
Today’s Beginner class WODComplete as many rounds in 20 min of:12 walking lunges15 sit ups15 Romanian dls w/ 30# db10 pull ups10 ring dipsI was able to complete 3 rounds and was 6 ring dips away from finishing my 4th round.
I agree with some of the other posts that day classes during the week would be a great option.
AJ says
Good call Sameer. I would like to be able to do all WOD as rx’d as well.
Michele says
Couldn’t make class this morning…a bit too much sun yesterday!!!
I’m in agreement with everyone – more classes would be great!
Don’t forget – we’re meeting up for drinks tonight to celebrate Jeremy & Jacinto’s CF Games performance…We’ll be at The Gate in Park Slope (321 5th Ave)…meeting time around 9
Erik K. says
4 rounds, plus everything on the 5th except for dips (stations were taken until time ran out). No biggie, I’d never have done gotten in 15 more dips.
After lunch…
Bench Press:70 lb dumbbells x 8 x 370 lb dumbbells x 7 x 270 lb dumbbells x 6 x 1
Incline Bench:50 lb dumbbells x 10 x 4
Push up ladder:11 (I was burnt)
5 minutes on the rower until the strap broke and I was bored
I think it would be great if you could dedicate yourself to cfsbk, David. As well as more classes and equipment to accommodate new students. The only thing to be weary of is over booking, but I don’t think that’s going to be a problem if we have more class options. You’ve really started something pretty great and thinking back to when I started, I love how it’s grown.
Now I’ve just got to plant the seed in Andy’s brain to get me to Germany to start Crossfit Berlin.
Margie says
WOD3 rounds, plus lunges, situps, good mornings and 9 pullups.
Today was slow because – I did all pullups kipping or strict. First time!Got a few ring dips in there, but mostly ring negs.
Afterwards, OHS65x3,75×3,80×3,85×3,75x5Thanks for the instruction Allison. I definitely felt more solid. I hope your leg is feeling better my dear.
David – I think we are all pretty damned proud of you and of the community. Xuan Mai and I were talking at brunch about how SBK does not seem to fall prey to the usual infighting that inevitably trips up group activities. It’s something we should never take for granted and always strive to maintain, particularly as we grow.
I agree with everyone about more classes, but that’s in the works.
That all being said: Erik!! I will come with you to Berlin!!
hill says
Happy 1-year birthday, cfsbk. Congrats on reaching this major milestone, David!
What would I like to see? More of the same! But I’ll jump on the bandwagon with everyone else– more classes would be great. I’m already dreading the Fall when my schedule gets turned upside down and it’ll be much tougher for me to make the options that exist now. Different pricing plans would be fun to choose from, too; I don’t have many specifics to suggest there, it all depends on what’s do-able. Maybe more fans for ventilation? Is that lame?
Wish I could join for drinks tonight, have fun!
Max says
WOD:
4 rounds + 15 pullups + 13 dips (but not the other stuff, I was starting with the muscle ups and wrapping around to the top of the list).
Got 3 muscle ups in the first round, 2 in the second, 1 in the third. Damn those are hard.
David, it’s so exciting that your making CFSBK your main job. You’ve really made something special here.
Congratulations on your first full on pullup workout Margie! And welcome to the “rip” club. Just sign the book with your bleeding palm print and we’ll put you in the membership list.
steve says
WOD:6 & 3/4 rounds (2 rounds with ring dips, rest with push ups)
Joined the “rip” club. Thanks for the 1st aid margie!
How about a video camera to check form on olympic lifts? Much easier to correct mistakes when you see them for yourself rather than being told.
Would love to see concept2 rowers. I love/hate those torture racks.
Shane says
Patrick & Juliana,
Great work today! You guys both looked really strong in all the movements. Hope you enjoyed the workout.
Dear Santa,
This year at CFSBK I would like:-More classes-More members who possess the same spirit, drive of our current members.-Non-stop Foundations cycles-For CFSBK to by MY main job as well-Pricing Plans-CF Kids program/classes-Specialized classes/series/seminars (O-lifting, Gymnastics, etc.)-Rowers & a GHD-A monkey.
I’ve only been here at CFSBK a few months but I am so proud to be a part of it and am consistently amazed by what David as well as each and everyone of you had done to make it what it is. I’m truly excited about the future.
PS-We technically have a video camera. I just need to lug it out to us. If anyone is familiar w/ editing and wants to help teach me I want to start using it for lifting critiques and to get a vid or two up on the main/affiliate sites. I think when the O-lifting seminar happens we’ll get it out for that. It’ll be an invaluable tool.
AllisonNYC. says
Sad Day in Allison Land.
Woke up at 5am and went to the Run for Cancer. Was I supposed to donate money or something??
Ran across the Brooklyn Bridge doing 50 squats at each pillar. Like always the squats were the easy part even with a sore muscle.
Stopped on the Manhattan side and hopped on the train to BK.
I should have rested after doing Nancy yesterday. I felt the pain in my quad the second I ran out the door on my first round. BUT Noooooo I had to push it.
Did 2! Lunges for the workout and was D O N E. That was THE worst muscle pain I’ve ever felt.
FTR I was only crying because I was scared! I swear :/ well..
I came home and slept for a few hours and woke up when I moved the wrong way and hurt myself again. Not as bad as the first time though.
I NEED a few days off. I thought I was fine since the soreness I’m dealing with was from LAST THURSDAY. sheesh. I’m CrossFitting my fingers for an Arms Only WOD tomorrow. Otherwise I’ll see you guys at McCarren Park Pool tomorrow around 2 or 3!
MARGIE: MY Girl! You have Once Again made me so proud! Your pull-ups today were so awesome. A FULL WOD all with real deal Pull-ups! That’s a HUGE deal! Seriously. You’re a determined woman and you’re so strong. Never sell yourself short again. I KNEW you could do it. Congratulations!
sarena says
Sounds awesome David! And members, a little birdie told me a rower is in the works!!
FYI, I am headed to the CFKids cert in 2 weeks. If there is interest in setting something up, let me know!
And my next Oly meet is in 3 weeks from today!
sarena says
oh and Margie..awesome on the PUs (was it the avocados??0
Kent says
Shane,
I know a bit about video editing if you ever need any help with that.
My schedule is all wacked out this week, so I won’t be able to make class till next Saturday. Bummer!
Andy says
WOD: 5k in 25 min (Couldn’t keep my 5k pace that I’m used to run. The night before I was invited to an all-you-can-eat-dinner and still felt stuffed like a turkey when I hit the track…)
How about having camber bars and chains at the Lyceum to turn rather simple exercises like SQs and BPs into more or less acrobatic feats?
Erik & Margie,umm, Crossfit Berlin, well, something is in the tube…but it’s a bit too soon to give details. Let’s see how things will develop.
P$ says
hey gang,I’ve been absent as of late, but there in spirit. What is the actual date of your 1 year anniversary? I remember my first CFSB workout under the train in Carroll Gardens. You’ve come such a long way in such a short time. Great space, great instruction and most importantly great people! This location is my personal favorite and I will continue the trek from Queens.
Charmel says
5 + 3/4 rds.
Ring pullups first 2 rds. I find those harder than bar pullups. Someday soon I will get that muscleup…