“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps completed to comments.

The Black Sea!

• Big thanks to photogs Asta and Dan for shooting the event. To see the full album, click here.
• Another huge thanks to everyone who came out to Coach Margie’s going away party. (which is still going on as of posting time)  It was great to see so many familiar faces at The Rock Shop!

Congrats Team CFSBK

Team SBK finished with a 4th place finish at yesterday’s event. Below are the top 3 male and female score reports from our gym.  Great work to everyone who participated and a HUGE thank you to the organizers, volunteers and spectators for helping run a great event.

Females:
1. Jessica Fox  178 Reps
2. Melissa Loranger  175 Reps
3. Ellie Myers  174 Reps

Males:
1. Josh Martinez  201 Reps
2. Joe Oneil  197 Reps
3. McDowell Myers  193 Reps
3. Christian Reiss  193 Reps

Zen and the Art of Crush Week!

In traditional meditative disciplines you aim to cultivate mindfulness in a physically neutral setting. Often the practitioner sits in a comfortable position and tries to bring attention toward their breathing.   In Yoga, we see a more dynamic approach where rhythmic breathing becomes interwoven with a controlled flow through a series of postures .  In both of these instances, the intention is for the pilot to become more tuned into the “now”.  At CrossFit, we achieve something very similar through a very different approach.   During an intimidating lift or difficult conditioning piece you’re forced to deal with the moment at hand. The high discomfort level of what we do takes that moment and amplifies the physical inputs to the point where you can’t help but focus on what’s happening. You know this intuitively and it’s why you get nervous before a 500m erg test or 3 rep max Back Squat attempt.  You know that once you start you’ll be forced to deal with the “now” until it’s all over. Every second gets dragged out and every moment to rest or doubt yourself becomes amplified against what needs to get done.  Take this opportunity to set your intention for the approaching workouts.  Whenever you find yourself deep in the agonizing “now” embrace it and stay on task.  Don’t look around the room to see where everyone else is, don’t check the clock to see how much time has gone by and don’t make excuses to try and avoid what your feeling. Just keep fighting the barbell up or chipping away at reps until you’ve completed the task.  If you lose focus and get derailed, don’t let it mess with your head, just come back pushing harder. Remember, you’re here to get stronger, both physically AND mentally.
Enjoy Crush Week!

Water Damage

Our own Martha Southgate has written an article for the New York Times about African-Americans and swimming, please read the article to learn more about this issue. If folks wanna help, they can support any or all of the organizations named in the article–or teach someone to swim!

Water Damage NY Times

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Die, Ego iOfTheTiger