There are no classes today or tomorrow due to the CF Gymnastics Seminar we’re hosting. We’re excited to have Jeff Tucker and his team come to CFSBK and help develop our ability to assess, progress and instruct basic and advanced body weight movements. We’ll see everyone Monday!
Optional Track Workout Today
For those of you not participating in the CrossFit Gymnastics Course this weekend, we’ve organized a track workout at Red Hook Track which will be led by Mike M and McDowell M. Folks will meet at 10:30am TODAY, do some led warm-ups and then get into the following workout:
Each for time
800m x1
400m x2
200m x3
100m x4
Rest 1-3 times as long as your previous effort, as needed.
All are welcome and encouraged to come. If you can’t make it out, you can always Mobility WOD then perform a home based workout like the one below. A special challenge would be to get a non-CrossFitter to do it with you!
5 Rounds of:
20 Hollow Rocks
6 Wall Walks (with or without a push-up at the bottom or top)
Josh’s “Knees to Bows”!
Good luck to everyone running the NYC Marathon Tomorrow!
Emily G, Jason H, Julia W, Shann H, Isaac W, Steph P and Mr. Katz (Matt’s Dad!)
Traveling to CFSBK?
If you’re coming to CFSBK for the first time, you might consider the following:
Parking: Look for parking on Degraw street and in the avenues and side streets south of 4th avenue. Everything above 4th ave is residential and tricker to find parking in.
Subway: The closest Subway would be taking the R to “Union Street” or 2 3 4 5 B or Q to Atlantic Ave. Check us out on Google Maps here
Coffee: Root Hill Cafe is open at 8:30am on Saturday and Sunday. Tell them you’re from CrossFit and get 10% off your order! Root Hill is located at 262 4th Ave at Carroll Street.
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Strong. Awesome Talk To Me Johnnie
So Tuff Everything Is Terrible
Greetings from Bastrop, Texas. 32 minute run, (8:30 pace? Not sure), superset of dumbbell curls and lying dumbbell presses (Coach Fox's A day on his path to Pullup greatness), and Turkish getups in the Hampton inn gym (30, 35, 40, 45 – form needs work). Bastrop, Texas, you ask? On an unreal BBQ vacation. Headed to Lagrange right now. Follow on twitter at: ONEBFD. There is some epic shit happening down here. Check out the sausages in Luling, TX. Paleo?
Great morning with running crew at Red Hook! The first 800m sucked more or less as much as I predicted it would, but the last few sprints were great. Having brunch with a group of people who were all like "no toast" — also great.
Thanks to McDowell and Mike for leading this, esp Mike for ideas about how to address the tightness I always get on the outsides of my knees after any substantial amount of running. If anyone has thoughts about what I might be doing (bad landing position? landing too hard?) to cause that issue in the first place, I'd be very curious.
And, as if on cue, this: http://www.nytimes.com/2011/11/06/magazine/running-christopher-mcdougall.html
i ran also today. i regret it.
i ran also today. i regret it.
Great time running with the track crew this morning!
What I learned…800's are hard, 400's are better but equally as painful. 200's are cool, and 100's were mental!
oops.
Nice to see a John Welbourne link on the blog!
That So Tuff video is amazing. It gets better as it goes on too. Total lunatic
Also- gymnastics,hollow, inverted, so on and so forth.
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That train video rocks.
Today's the-box-is-closed wod:
500m Row
2min
Stability Preses
33lb bar
(Press up from chest, down to back, side lunge, press up, down to chest, press forward, back to chest, step to standing, repeat other side)
Strict Presses
3-3-3-3-3
95-95(f)-85-90-90
10x kipping swings
unassisted!!! from the pullup bar with a pull at the end (i think i went up about 3" each time)
Deadlifts
2-2-2-2-2
225-245-255-265-275(f)
Isometric/Plyometric Bench Presses
5-5-5
45-65-95
(Lower the bar 1/2 way, hold for 5 count, lower rest of way fast and exploded up, slightly tossing it in air as you do, catch and find 1/2 way pose in fluid motion.)