Josh L. & Portia chillin' like villains post-Murph
Bon Voyage to fearless leader David O and Mike R. who are heading to Ecuador for the next two weeks!
Hey Mon, Time to go to Work!
We are back on our regular class schedule today! 6a & 7a, 5p, 6p and On-Ramp and Foundations are all on!
I Missed Murph and All I Got was this Awesome T-Shirt
If you weren't able to make it in for Murph this weekend don't fret you can still get one of our limited edition Murph T-shirts! It's the perfect t-shirt for making up Murph on your own. We've got ladies cuts and all sizes are still in stock!
_______________________
What was the highlight of your weekend?
_______________________
Regional Update 1.1 Crossfit
Regional Update 1.2 Crossfit
8 Reasons to Why People Drink Soda and 16 Reasons to Stop Drinking it EMed Expert
JR says
Wish I could have been there. That grill is an extra grill, we have two others just like it. It’s free to a loving home. My only request is that you don’t overcook your steaks or flip them more than once. Enjoy!
Noah says
DOMS.
Stella says
My Type A planner self was all discombobulated not being able to know what was on tap today before coming in!
BSQ: I’m embarrassed to say it, but I haven’t done this since Foundations because I usually come in on Mondays and either Thursdays or Fridays. It was good to finally do some squatting.
(33×5, 53×5, 63×5)73×5, 83×5, 88×5
This is not counting a set of 5 where I idiotically had 27.5 pounds on the left side of the bar and only 22.5 on the right because I forgot to replace the 5 after Shanna’s reps. D’oh. I promise, I’m a somewhat intelligent human being outside of CrossFit, but somehow the combination of 7 AM and lifting weights turns my brain into a useless lump of jelly.
Handstand hold: maxed out at 25 seconds.
Shawn$ says
DOMS like a MUT%^&$%%&^*
Can barely walk up and down stairs
Carlos is a Beast how did he do heavy squats yesterday?
To all my barefoot runners: check out this video. Makes me want to go out and really practice to get this right. Everything looks so smooth and easy.
http://www.youtube.com/watch?v=kpnhKcvbsMM&feature=youtu.be
Shane says
BTW, I lied about the shirts guys. We’re out of men’s large (plenty of women’s large!) in the Murph shirts.
Laurel says
Favorite moment this weekend: bobbing up and down in the waves at Fort Tilden, eating cherries and then grilling some steak. Can’t believe this was my first time there…
yosh says
big thanks to all the 6am peeps for warmly welcoming my mom this morning! and the biggest thanks of all to shane, who took the time to work with her and her six million dollar knees. you’re the best! as for the workout, BSQ 185X5, 195X5(PR), 200X5 (PR). handstand hold maxed out at 40 seconds.
as one of the unlucky folks who missed the fun of (a properly scaled) murph this weekend, I’m wondering what the best way to make it up might be. is it an open gym only kind of thing? could I try and murph it up during a friday, saturday or sunday class? thoughts?
Dave Byrd says
I took hundreds of photos. I’m almost done sorting through. Everyone will be able to check out the chaos soonDave Byrd
.DMG says
6am with sensei Shane. most impressive to see yoshi’s mom get her crossfit on
WUAMRAP 12 mins3 forward rolls45 sec pec stretch12 KB swings
BSQ5-5-5
(45×5 95×5 185×3)225 255 275
think i could have gone heavier. missed most of the heavy 5 days.
missed HSPU
wk 4 fox’s pull up int. 3 sets to failure w 3 mins rest inbtw.
10, 8, 6. getting stronger but will finish out the week and go back to stage 1 and get 10×3 on the next round.
Charlotte says
Favorite moment this weekend: Tie between Linus’s first pool swim yesterday (“agua! agua!”) and watching him flirt with every. single. person at the gym once the crowd thinned out to fewer than a bajillion people. I didn’t Murph this year but I basked in the niceness of the CFSBK community and I feel like I don’t say enough how grateful I am that it’s a place where my kid can run around and pet other people’s dogs and bounce lacrosse balls and people think he’s more cute than annoying (or at least are too polite to say otherwise). Seriously I treasure it.
shawn$ says
If anyone didnt claim Jim’s Weber grill I’d be interested.
Funny enough I was going to volunteer mine on Sunday but realized I hadnt cleaned it since last season and wouldve taken too long to get ready for Sunday
I went to the backyard today and saw that it is probably beyond reclaiming.
Somehow despite the cover i had on it the grill had collapsed (probably from snow in the winter) accumulated a bunch of water–which led to mold –and on top of all that like 20 worms crawled out of it. Oh wait and thats not the worst part. I opened the lid and there is a slug that is literally 4.5 inches long and 2 inches thick just chillin inside like “What?”
Dont think Ill be using that grill again though Im sure it would be a great source of protein–no thanks.
Rob Is says
Solo Strength Cycle: Volume Day
Had the best workout I’ve had in 3 weeks. Finally over the cold and ready to go. Ramp up worked out well. I started my new squat program in earnest…
Squat: 225x8x3Took a 15 pound jump from first exposure/ramp up. After the 1st set I thought I may have been too aggressive, but it go more solid each set. Very happy with squatting this much volume and being able to concentrate on form and not just completing the set.
Press: 115x5x3All good. Will be back to where I left off on Saturday, so that’s great.
Chins: 10, 8 with new thin blue band and then 7,8 with tiny red band.
gabrus says
Quest for 3 wheelsBench 245x5x3, 145x20chinsx2x3thenActive recovery
michele says
volume day, strength cycle B
squat 140x5x5 – that’s my heaviest 5×5 to datebench 70x3x5chins – moved to a thinner band, yay.