Pre WOD Set-Up
The Warrior Prepares for the CrossFit Games
Your Hero, My Hero and long time friend and former Coach at CFSBK, Jacinto Bonilla gets ready for the CrossFit Games in July. Check out the video here!
Undead Jazz Festival at CFSBK
On Saturday, June 25th from 8pm-3am CFSBK will be one of the hosts for the 2011 Undead Jazz Festival. Founded in June 2010 the Undead Jazzfest is new kind of festival, bringing together an incredible array of artists from the new jazz and improvised music community currently exploding in New York City. With no headliners, affordable tickets, unorthodox venues and no drink minimums, the Undead Jazzfest aims to shake the public perception of what jazz can be today, celebrating the incredible music being made in a setting that is inviting to both the veterans and curious new fans.
For more information and to get tickets, click here.
Thank you, CrossFit!
As many of you know, I spent the last 12 days in Ecuador with my roomate Mike. Our trip included hikes through the Andes, a three day adventure in the Amazon which included cutting down 5 trees with a machete to make a boat and lots of weighted (back pack) sprints to bus stations. At about 5 hours into our 10 hour hike though the Andes I realized that without CrossFit everything we did would have been much, much harder. It's a nice reminder that while we train for the sake of training and for the fun of it, we shouldn't forget to use that fitness to adventure and play. It doesnt matter if that means chasing your kids through Prospect Park, biking to Coney Island or participating in recreational sports leagues.
What kinds of non-CrossFit physical activity do you participate in or would like to this summer?
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New York Social Sports Clubs
ZOG Sports NYC
Ricky Bruch TTMJ
MOBRx for Loud, Creaky Knees Mobility WOD
My Reebok Opportunity, by Josh Everett CrossFit Journal Free Article
Paleo 101 Paleo Diet Lifestyle
Robb Wolf Says What? (video) Paleo Diet.cz
inner tube water polo?!?!
my world has been rocked.
6am. excellent to have d.o back in the house.
WU3min foam roll3min erg
SNATCH BALANCEsnatch balance prep work(45×3, 65×3)95, 115, 135, 145F, 145committing to get under the bar got tougher
WEIGHTED CHIN UPnot a lot of time to play with thesebwx5, 1pdx3, 2pdx2, 90, 120F (close) next time fo sho.
great to see fearless leader back in the heezy this morning. and he was an ace with my mother, who dropped in to show us all what elite really means…
front squats felt impossibly heavy for some reason, topped out at 175×3. WOD cut short by a morning crossfit infant handoff operation. still, good times.
summer has traditionally been a hardcore salsa time for me. this has shifted a bit in the past year but i’m still looking at lots of dancing, specifically –
midsummer night’s swing:
http://www.midsummernightswing.org/
and this saturday at prospect park, larry harlow (super legendary nyc salsero):
http://parkslope.patch.com/events/celebrate-brooklyn-larry-harlow-latin-legends-band-battle-of-the-salsa-violins-la-excelencia
summer is actually my season off from sports.I will play a little 7s and a lot of frisbee and bocce. And maybe learn that weird french game that Chris teaches.
Pickup basketball, which always had this appeal to me: http://opinionator.blogs.nytimes.com/2009/03/22/my-life-on-the-court/
“In a strict sense I didn’t belong on those courts, but pick-up basketball doesn’t enforce any strict sense and is willing to relax the demands of competition and winning for the sake of extending its pleasures to those whose skills are minimal.”
Thanks for the warm welcome, boys.
I’ve taken two Gymnastics classes at Chelsea Piers. I did them right before I left for Ecuador. I’ve got a ten class card which Im going to start next Wednesday. I plan on going every Wed and/or Friday at noon, let me know if anyone else is interesting. The class is all tumbling which is something I’d never done before. I found both my classes INCREDIBLY fun and rewarding. That is going to be my extracurricular focus outside of the gym
summer of 3 wheelsBench Press 255x5x3, 155×20
Meat-Con (intentional misspell)4 rounds of8 kb shrugs (2 pood)75 rope spins (alternating feet)
Monday’s workout w/ Jeremy. Did 3-3-3 snatch balances at 115, bailing on rep 3 of round 2.
Weighted Chins (BW 155): 45-75-80.
FSQ45x595x5125x3145x3155x3165x3
AMRAP-8 minutes10 Renegade Rows 15#20 Kettlebell swings 1 pood8 rounds
Active recovery–and where are the new books?
fun night at cfsbk tonight!
3-3-3 snatch balance at 63#
chin ups5-5-5 with white band. feeling good!
active recovery a sweet time as always.
my activities outside crossfit will continue per usual… yoga about 4 times a week plus a mixture of spinning, pilates, trx, and the occasional kickboxing here and there. add on to that dance rehearsals (performing in July!) and hopefully surfing with my new board (courtesy of coach shane!) if a swell ever rolls this way…
7PM Comp class
Some mobility work before class:PVC shoulder dislocatesLaxball:-Scap area-Quads areaCouch stretch
Warm up:Row 3minDROMs
WOD21-15-9315lbs deadlift30″ Box jumpTime: 11:59
Note:-Next time listen to Fox when he says to go lighter. It was heavy and form wasn’t pretty but I made it through the workout.-Didn’t want to push to hard cause of the Deadlift but just tried to keep moving. Wanted sub 10min but didn’t sweat it to much