400m Runs on Degraw Street
Good luck to Coach Laurel, Nicole B, Anne W and Brandy M this weekend at the CrossFit Sectionals!
There is no class this Saturday at 10am. Classes at 8am, 9am, 11am and 12pm are on as usual. This will be the last week we're not holding open CrossFit Group at 10am
Robb Wolf's Nutrition Seminar is coming up on April 11th. There's still room if anyone hasn't pulled the trigger on it yet.
Robb Wolf, Nutrition Pt 1
Robb Wolf, Nutrition Pt 2
Robb Wolf, Refined Carbohydrates
Register Here!
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Just wanted to say a quick thank you for the good lucks!
Work now doesn’t allow me to post on SBK’s site anymore (BOO!!!!)But I saw them – looking forward to seeing some of you this weekend!
Front Squats at 7am: 1-1-1-1-1-warmup: 45x5x2, 75×5, 95×3, 115×3-work: 125, 135, 145, 150, 150
Really tough today. I don’t think the caffeine rush had time to settle in. My first rep at 150 was more solid than the 2nd but they still weren’t pretty. My knees and my back were definitely caving.
Double Under burner:5-10-15-20-25-30-25-20-15-10-5-complete each set unbroken before moving on to the nextTIME: 5:08-Thanks Shane for putting me through this. It was a lot harder than I thought it would be. I got to and finished the 20 round in about a minute and then slowed down considerably. My arms got super fatigued and I had to rest because I didn’t want to waste effort on unbroken attempts. My worst round was the last set of 10, when I had to try 4 times to get it unbroken. Fun stuff though!
Weber grill coming to csbk. Maybe this weekend if I have the time. If it gets put to good use, we can pimp that shit out with a hinged grate and some dividers. The place is great!
SPAM!
Good luck to Anne, Brandy, Laurel, and Nicole at the sectionals this weekend!!!
Good luck to all the ladies competing this weekend. Can’t wait to hear how it goes.
11:14!Argh!Wanted to be in the 10’s
I felt really good after the 1st set, but things deteriorated quickly. I think the main place to make time on this is the run. I have to be able to run better. On my second and third sets my runs were slow and my form went back to power running inefficient form.
Rd 1 was done at about 2:50.
2 sets unbroken KBsPullups broken up 6/6, 4/4/4, 3/3/2/1/1/2
Good times doing Helen with Shawn and Snip. Great motivation!
Warmup:movement prep (15 minutes)Hamstring PNF x220 squats20 20lbs wallballs10 pullups10 pushupsdot drillszombie walk30 double unders
Workout:Helen – 10:02so much for sub 10.
Unbroken KB swings in all rounds.Pullups 12/12/11+1
grip failed me on the last rep.
I agree with Shawn, the run is where it’s at. Have to learn to run faster!
Ladies, good luck to you all at the sectionals this weekend. I’m sure you’ll represent CFSB and yourselves like the kick ass women you are.
Shawn and Dan great times!
Helen12:501 pd kbellblue band pullups
Did this with Dan and Shawn. Talk about unevenly matched! Those two took off like bats out of hell for the first run; I just tried to settle into a steady quick rhythm that I could hold w/o killing myself for the rest.
Broke the swings up 10 and 11Pullups got broken up into 6’s and 3’s. Thanks Margie for helping me with those.
Lost some time in round 2 tying my shoe, but otherwise I was pretty satisfied with my time.