3-5 Rounds NFT of:
20 Switch Swings
10 Kettlebell Snatches, each arm
10 Front Rack Lunges, each leg
Post weight to comments.
Skill Work
Kettlebell Flips
Team Lululemon does "Death by DB Hang Squat Clean Thruster"
Congratulations to our graduating Foundations class tonight!
The problems with the online store have been resolved!
Avi says
David,
Is it set up on auto-pay – or do we pay ourselves every month?
thanks!
David Osorio says
When you buy a 2x, 3x, or 5x per week contract, it should automatically charge you every month.
Margie says
ATTENTION TACO LOVERS!!
Jeremy’s birthday is this thursday the 6th (just like Malcolm, awwww). As some of you may have heard, he has this crazy idea that he wants to consume 33 tacos in honor of his 33rd year.
If you want to be a part of the taco crawl, we’ll be meeting up around 6:30 on Saturday night (May 8).
We’ll probably try to stay in Brooklyn and we know Oaxaca and Calexico are on the list, but any suggestions and points of departure are welcome.
More info on saturday!
David Osorio says
Jeremy,
I suggest you order your tacos from Oaxaca without the second tortilla shell.
Shane says
I’m IN.
Fox says
Tac-effing-O !!!
This may be the first time I enjoy some else’s birthday over my own.
Fox says
David – You’re joking, right?
Snip says
Mmmm, tacos.
QUESTION: for those who have vibrams, where did you buy them and how did you get fitted? Also, what’s the most mileage you’ve ever done in them? I’m thinking of incorporating them into my Chicago marathon training.
Malcolm says
Since hearing about Jeremy’s brave battle against tacos I have been committed to buying him a decade.
Also this video is cool.
http://www.youtube.com/watch?v=cNvJy0zoXOY&feature=player_embedded#!
Joe says
Snip,
I got mine at City Sports on 48th Street. They have a large Vibram display, and the clerk who helped me was actually a Vibram wearer herself (so the staff knows their stuff). They have a fitting device (a giant plastic foot with measurements on it) to help you get suited with the right pair. Mine turned out to be much smaller than anything I would have ordered if left to my own devices, and they fit great.
I’ve done the full Propsect Park loop in mine, which I think is a little under 4 miles. In hindsight I could have handled the Tough Mudder’s 7 miles in them, but opted for my Chuck’s so Steph P wouldn’t kick me out of the car.
Jim says
I might need something to wash the tacos down. Not sure if I can get out of jail for the night, but I am going to start digging with a spoon right now!
David Osorio says
Fox,
Not joking, I always order my Oaxaca with only one tortilla shell. i find the second shell a waste of valuable stomach space. With two shells, i start to get full around 4 tacos, with one shell, I can put down 5-7
Jess says
I love the strategy involved in taco eating! Count me in!
Jess says
Malcolm, that video is Awesome!
ShawnS says
I cant make the taco crawl as Ill be getting some Mothers Day stuff together but I agree with David on Taco shell subtraction and space. Sometimes Ill even *gasp* pour the contents out of the shell.
For tacos Id Highly recommend Chavellas in Prospect Heights. I think overall my favorite taco in NY. The only problem is I dont know how well theyd accomodate a big group–and it is a bit out of the way for you guys unless you drive. But hey thats what a crawl is all about.
What about the ball fields? You can eat like all of your tacos there–it might be considered cheating a bit though.
Theres also a place in Williamsburg that I really like called La Superior on Berry St. People love their food but for some reason hate their service. The two times Ive been there service has been fine. However, Ive never really hated a restaurant for service. I grew up going to Chinese and Thai restaurants where service sucked–but you went there to eat and nobody cared about anything else. When you were done–you left a $3-$4 tip and left happy.
Onto the Vibrams. Snip I tried mine on first at City Sports on 34th. Then I bought them online cause I had a buy 1 get 1 half off deal. I ended up buying a pair for my dad.
I’ve never run more than 2 miles. But my longest run since Ive had them has been 2 miles. Basically any organized running in the last year Ive used Vibrams.
ShawnS says
http://www.yelp.com/biz/tacos-matamoros-brooklyn
Ive also been here once and it was real good. From what I hear you can also find a bunch of good spots in Sunset Park along with this one.
.DMG says
a very fine noon class with coach david.
wufoam roll1500m paced row. 500m 18s/m, 500 20s/m, 500 22s/mfoam roll
Acc WKKB wk, swings and flips. good times!!
5 rnds NFT w 1pd KB20 Switch Swings. unbroken10 Snatches, each arm. unbroken10 steps ups, each leg
for last 3 rnds, did 2 handed KB flips (i think that’s what they were) instead of switch swings. last 2 rnds unbroken.
CDfoam rollext rotator wk
Vincent Dugan says
Did not consume enough energy today. Felt a bit weak.
LBBS: 200x3x5 Had trouble maintaining my back.
WOD with a one pood KB: Rotated between switch swings and flips.
Had a lot of fun with the new skill. Thanks to David and Christian.
katie says
good times with the kettlebells. the flipping thing is a little tricky, but it was fun to give it a shot.
after a little prodding from fox, i practiced double unders after class. got three more–not in a row or anything crazy, but i now know that it wasn’t a total fluke. hooray! (thanks jess)
Jess Bailey says
I would like to match Jeremy taco for taco. I think I could definitely get at least 4.
Avi says
ran around the block and did a JohnDoyle 1500m row – i only made it to 1100m.
We did some fun kettlebell work and i ended up doing only 1 of the 3-5 suggested rounds – by the time we were done practicing i had no grip left and the kettlebell kept slipping out of my hands.
afterwards, i stayed and worked handstands and doubleunders. seeing slight improvements with both, so overall a good day at the cfsb!
Fox says
Great day at SBK
did my 20 rep squat (missed you Ryan)210×20…220 next week…good times.
Always fun teaching KB stuff, especially the stuff that puts your feet in jeopardy.
Affiliate team WOD 2Team Chipperteam run around the blockthen broken as needed (avg 40 pp);160 wall ball160 pull up160 burpeesteam run around the block
Fox says
Damn iPhone…
Ryan P, Scott L, Leonid R, and Jess F knocked it out in 12:54
damn fine work team, good communication along the way.
Jess says
ok, so I was late for the affiliate wod but luckily(?) they decided to wait for me…Chipper WOD:-800 m run (although we agreed it was less–once around the block)-140 wall balls 20/14-140 pullups-140 burpees-800 m run (around the block)Time: 12:52Really awesome to work with such fast guys. Scott, Ryan and Leo…you rock. The breakdown should have been 40 of each per person, but since I was the weakest link, I ended up doing about 35 wall balls, 20 pullups, 32 burpees, both runs (slowest by far). Thank you gentlemen for picking up my slack. You really gave me a solid idea of how I need to carry my own weight for the regionals.
After stuck around for kettlebell fun with the 7pm class. Used the 1pood for the kb switch grips and for the first round of snatches. Skipped on the lunge work, given the taxing affiliate wod prior. Did 2 more rounds with the 25lb kettlebell and worked more snatches. I’m so much better at this than when I first did them at the lyceum. At least I’m not banging my wrists like crazy anymore! Thanks Coach Fox for the cues…and thanks to Shane for the awesome soundtrack! I seriously love it!
Jess says
sorry, my count was off on the affiliate wod. we did 160 of each…although we might have fallen short on the pullups but definitely did more on the burpees. Damn, we will need someone else to figure out our math in the heat of things…
michele says
Cinco de Mayo Graduation Day for Best-Ever CFSB Foundations Cycle, in Review:
1. NO late person burpees
2. Killer first-ever Tabata workout which most of us did not understand, but executed anyway
3. Tender moment discussing monthly contract options
4. Herradura tequila toast with lemon and salt – thanks Coach Laurel for the suggested beverage!
5. We took our coaches out to drink. Really, this a first??!! Were all the previous foundations cycles insane? Or just socially clueless?
6. The highlight: the “Who Are You, Really?” round-robin exercise led by our mascot, Brian aka The Phoenix.
7. Special late-night nugget: Luca admitting to receiving acupuncture in his “groin area” and it worked like a miracle. A MIRACLE.
Things degenerated quickly after that, as you can imagine.
Seriously – thanks to David and Laurel for the awesome initiation to CFSB. See you all in class!
ShawnS says
Played with the 1 pood KBs with Avi. Im glad this is a backoff week. I’ve been real tired this week. A lot of it has to do with diet. Been eating way too much ice cream and not enough real food.
Using backoff week to cheat a bit on the diet.
Did 3 rounds of the WOD and called it a day. My elbow is feeling a bit of a tendinitis bout. Not sure if its from pullups or KB swings.
Snip says
Missed the actual WOD yesterday as I had to leave by 7, but got in some good practice, even executed a few flips. But wouldn’t you know that kbell snatches were as much of a sticking point as barbell snatches!
Thanks Joe and Shawn for the info! I’ll have to save up my pennies and hopefully get a pair soon.
And not for nothing, but July 09 Foundations knows how to party. BRING IT, newbies!
David Osorio says
nope.
Snip says
Don’t think I didn’t see that, Oso.