5-5-5-5-5
Post loads to comments.
Accessory Work
Forward Roll practice
Renegade Rows 3×12
Mobility 5
Eat and Workout Like a Caveman The Art of Manliness
10 Manly Feats of Strength The Art of Manliness
Your Granpa's Diet Plan The Art of Manliness
Established 2007
Nice links from a cool website.I think this link was posted on the CFNYC site not too long ago.http://artofmanliness.com/2008/11/18/cooking-for-men/It's a guest post by Scott Kustes.
Oooo, good addition Jeff.
I have to agree – a good cook is hot.
anyone interested in the Level 1 Cert at Crossfit Montclair Feb 7-8?
http://www.guerrillafitness.net/AnnouncementRetrieve.aspx?ID=17099
i’m going to do it but would love company and more SBK representation
plus, anyone who wants to drive is even more encouraged to sign up 😉
Oh man!paleo is out and Grandpa’s diet is in!! Thank you Lord! (and David)
Steph, Guerrilla fitness is a real nice place and the cert was absolutely fantastic. Information overload for me to put it mildly.
I’d take it again but I’ll be in Florida that weekend at the olympic lifting cert, not That i have actually done any Olympic lifting but I’ll have to start somewhere.
Rob, if you’ve Cleaned, Jerked, or Snatched you’ve O-lifted. That’s going to be an awesome time. And I think I remember you cleaning and..um…jerking…hmm, awkward.
regardless, you’re one lucky dog for getting to go to that cert!
Steph, you’re gonna enjoy the hell out of the level 1. hopefully you can get a few more SBKers to head out there and strut your collective stuff.
Shane,What we do in the privacy of our own….. um, er.
Good to have you back Shane.
Snatch119x2x5
Press135x5x5
Weighted Pull-ups36x5, 53×5, 72×5, 72×5, 77×5
Accessory WOD10 rounds in 8:20 w/20# med ball
GHD Situps and Back Extensions 12×3
and 1 Kipping Margie Pull-up
The best part of class tonight was the accessory work. Forward rolls are super fun. Plus, concentrating on form while fatigued was enlightening as to what I need to work on.
I hate pull ups. Which means I need to do more of them.
Pull-up 5x5green, blue, blue, blue, white + some help from shane
underhand grip really helps
Snatchwarmed up with 42#47×2, 52×2, 57×2, 62×2, 67f, 62x2Just trying to get comfortable with this lift which I have avoided for a long time. My second pull tends to be too slow, but the last set of reps got a bit quicker and more aggressive.
Accessory WOD of AMRAPish 7 med ball cleans/7 squat thrusts: 5.5 rounds with 14# mb
WODBodyweight (~112) x52.5# x52.5# x55# x55# x5
Thanks for the ride Jeremy!
Looking forward to tomorrow’s morning class. WOD sounds like a lot of fun.
Stephanie, I’m basically interested in attending the cert, however I don’t have a car.
Great show by everyone in attendance tonight.
For everyone working on getting a strict pull-up or getting more of them I highly suggest putting in strict pull-up work as part of any warm-up you do prior to the beginning of class. Do singles, do bands, do something. Frequency is a large part of it. Don’t neglect the strict pull-up just because you can kip.
WOD44, 44, 49, 51.5 x 4, 51.5 x 4
AccessoryRenegade Rows12 x 340, 44, 53
So excited to be back!
That was 7 min for the AMRAP.
WTD Pull-Ups(BWx5)44×4, 54×5, 64×5, 74×5*, 79×2
Prone Rows40x12, 53×10, 53×8
Forward Roll Practice
It was very cool to see everyone doing all the forward roll variations today at 7. I wish i took pictures!!!
accessory wod: 5 rounds even w/ 14# med ball
pull upsBWx3BWx5 (with Shane’s assist on last 2)BWx3WhiteBandx5WhiteBandx5
5 burpees at home for Day 5
Warm-up WOD:7 Rounds7 Medball cleans – 14#7 Squat Thrusts6:59
“Weighted” Pull-ups5blue, 5blue, 5white, 5shane’s help, 5white(2w/shane)I need to work on my pull-ups!!The forward rolls were fun.
i’m signed up! Level 1 Cert @ Montclair Feb 7-8
Andy – you should sign up if interested. we can figure out transportation!
anyone else?
Weighted Pullups:Blue band/underhand x 5White/under x 5White/under x 4 FWhite band w/ blue stripe/overhand x5White band w/ blue stripe/under x5
WOD: AMRAP in 7 minutes of 7x14lb medball and 7xsquat thrusters = 5 rounds
Mat work was so much fun. Anyone else a little stiff in the neck today?
Our friend Chip Conrad out in Sacramento has been working on a DVD featuring powerlifting, odd object work, o-lifting, kettlebells, clubbells and more for some time now. He’s got a trailer up on his site that features some amazing feats of strength. I can’t wait to get my hands on a copy. Check it out:
http://www.youtube.com/watch?v=4dJ93gCEadE
Their blog is physicalsubculture.com
David, you were asking about that Onion video here it is:
http://www.theonion.com/content/video/apple_introduces_revolutionary
It’s blowing my mind how many people are commenting that this is real. People can be very stupid.
Did weighted pullups today5-5-5-5-5
35, 35, 37.5, 40, 42.5
Thought I’d be able to do more weight, but most every set the 5th pull was pretty hard.
You mean its not real Kent? I totally want one! Now I am sad.
Kent that’s hilarious! Excellent performance.
my pics from ice skating! better late than never right?
http://picasaweb.google.com/shpaddock/CrossfitSBKIceSkating?feat=directlink