The gym is closed today for the final day of the Starting Strength Seminar with Coach Mark Rippetoe. We’ll be back to our normal schedule tomorrow morning. We love you!
Mirko and Zach at the Spartan Race at Citi Field
Also, from Pavel M
Today I ran the Spartan race at Citi Field, and it’s amazing how well CrossFit has helped condition me for any kind of obstacles. I was really surprised how well I did on obstacles I’ve never seen nor attempted before. I thought I’d be really exhausted at the end, but I think there’ve been WODs at CFSBK much harder than the whole race.
Just wanted to say thank you to you and all of the CFSBK coaches for making CFSBK the most fun, challenging and rewarding experience.
If you normally come to the gym Saturdays or Sundays, what are you doing to replace that time this weekend?
________________
Level 1 Lunchbreak workout with Jason Khalipa and Austin Stack CrossFit
Yesterday rolled around in the grass and mud with the MovNat group. So much fun. We ran, climbed, crawled, hauled rocks and worked on balance. Was surprised to see three CFSBrooklyers had joined the group! Going hiking today at Harriman State Park.
I'm fortunate to live in a building whose gym has a good amount of CF-appropriate equipment. So yesterday I rowed 500m and then did 1/2 Cindy, and once I get my lazy ass out of my pajamas I plan to do a strength day (squat, press, deadlift).
I wish I could run! Perfect weather for it.
PS, it is VERY WEIRD seeing what I look like when working out. CF has no mirrors, and usually when I'm working out outside of CF I'm running, either outdoors or on a treadmill not in front of a mirror. I now totally understand why CF has no mirrors, because I get all self-conscious looking at myself!
Umm.. I've been drinking eating napping. WOD: Relax, Lazy Style: NFT
When its nice out, I go to the "adult playground" in prospect park (near prospect park west and 9th street). Its got pull-up bars, parallel bars, a bench, and best of all a collection of heavy shit (logs and rocks) to play with.
Today I did:
3 rounds pull-ups to failure (10,8,6)
3 rounds dips to failure (12,10,8)
HSPU practice
6 rounds NFT run with a heavy-ass log on shoulder for about 100 yards. Alternating shoulders each round
50 "strict" burpies.
Was a lot of fun. Got my hands dirty and got a LOT of weird looks.
Today's WOD was:
For Time: drink coffee and eat a plate of short rib hash and eggs over easy at Stone Park Cafe, then walk along the waterfront to Brooklyn Bridge Park. Finished in 2 hours 38 minutes. Ready for a nap.
Today we had a nice brunch at the pines, then walked around the village. I have plans to eat dinner with friends that I really love and don't see enough. It's all just filling the huge void that no open gym has created.
Amazing landscape, art
http://photography.nationalgeographic.com/photography/photo-of-the-day/terraced-rice-field-china/
2 rounds NFT:
sleep in
coffee
brunch
nap
sunday:
slept in
shopped at fairway
ripped apartment apart, cleaned it and put it back together in a different way
making food for the week
& remembering i should eat something now
Saturday – Spent most of the day in my pjs, then forced myself to take the dog for a jog in the park. Practiced some double unders with weird looks from my neighbors and then 100 situps as a cashout.
Sunday – Rode bikes to get delicious lard bread from Mazzola Bakery. Drank wine and played Pictionary. We won. I feel like I need a real workout.
Glad the gym reopens tomorrow! Please never close again. I feel deprived. Thanks!
PS – Can we skip backoff week? This weekend seemed like enough of a backoff.
10 rnds nft but no rest
5 strict pull ups
10 push ups
15 inclined sit ups
20 bw squats
at Gleason's Gym. This is a go to workout at hotel gyms etc. For parents I cant recommend enough Coach Mike's boxing program for kids at Gleason's. Check it out or ask me! Also Christine has been doing "Boxing for Moms" with Coach Mike.
@carlos, that wod looks awesome.
I just spent 25+ hours at the Starting Strength Seminar. Drained. I learned a ton, half of it sank right in, half of it never will. I am still figuring out the third half.
There were a great many things worth mentioning, but if I had to pick one, it is what a tough job our coaches have and how good they are at it. Not being kiss-assy here; it's a fact. One part of the seminar I did not fully appreciate going in was the emphasis Rip and his peeps place on teaching movements to one another. I found it really tough at times to speak with precision to the other athletes about how to perform certain movements, using their terminology. I can only imagine what it's like w/30 people afoot.
Big +1 to DO for organizing and props to Michele and the Foxes for the coffee Sherpa action. It was wholly necessary.
Saturday/Sunday-
Lifting at Crossfit Garden City
Saturday-
worked up 205# power snatch/hang snatch complex3 or 4.
100 Situps
25 chins
Sunday- T
riples on the snatch @ 195. Clean and Jerk-Worked up to 285, backed off to 255 for a couple singles.
HBBS (THE SQUAT)- 315 5×5