A) Pull-Up Practice
Strength: 7 x 3 Strict Pull-Ups
Use assistance as necessary. Rest about 2 minutes between sets.
Skill: 20 Minutes to Practice Sub Max Sets on the Kipping Pull-Up or Butterfly for Advanced Athletes
Kipping Practice is 3 Strict Pull-Ups
Butterfly is 3 Strict Pull-Ups + 10 Unbroken Kipping Pull-Ups
Post what you worked on to comments.
B) 20 Minutes, or 5 Rounds:
15 Kettlebell Swings
Go at a moderate pace, about 70-80%. You should be able to keep moving and hold a conversation.
Post what you worked on to comments.
Luca L.’s last day at CFSBK was Tuesday, and after letting us take this Baywatch-esque photo of him, he wrote us this little love letter: “After 5 years at CFSBK, I have decided to take my talents to Crossfit The Rock, on Long Island. If the folks there are even half as cool as everyone at CFSBK, I will consider this move at least somewhat of a success. I want to give a massive shout out to all the coaches, staff, other members, and especially to our fearless leader David for really making it an awesome place that’s way more than just a gym. CFSBK really has been a huge part of my life since joining, and I’m really bummed out to be leaving, but the time has come for me to don my faded dad jeans and lame tennis shoes and move to the burbs. I think I’ll also be required to learn what lacrosse is. And I was finally getting the hang of the standardized warmups, too. Anyway, save me a spot at the next Fight Gone Bad! Peace out!” You will be missed, Luca!
News and Notes
- SCHEDULING NOTES: Kids Club is CANCELED this weekend, and will resume the following weekend (4/12). Also, our schedule WLL NOT change for Easter (4/5). All classes will run as normal.
- Join us this Saturday from 2-3pm for the Grand Opening of 608! During group classes, we have a fun “two-gym” WOD planned for everyone, and from 2-3pm, come enjoy a beer during our open house.
- DON’T FORGET TO RSVP TO CLASS: Click on the Class Schedule and RSVP tab in the left-hand column (under General Information) and select the class for which you’d like to RSVP.
- Happy belated birthday, Christian R.!
The Next Cycle of CFSBK’s Olympic Lifting Program with Coach Frankie Murray Starts MONDAY!
What: An 8-week Olympic lifting cycle meeting twice a week with Coach Frank Murray and/or Heather Farmer in addition to two open gym or group classes per week.
When: Tuesdays and Thursdays 12-1:30pm from 4/7/15 – 5/28/15 or Mondays and Wednesdays 8-9:30pm from 4/6/15 – 5/27/15. (see full details below)
Price: $300 per 4 weeks, first bill due at sign-up and second bill charged automatically to the card on-file 4 weeks later.
Tuesdays and Thursdays 12-1:30pm from 4/7/15 – 5/28/15
Mondays and Wednesdays 8-9:30pm from 4/6/15 – 5/27/15
Coached by Frank Murray, “participants can expect to build a strong foundation focused around proper technique, mobility, and attention to individual weak points. Building this foundation will not only help lead to higher lifts, but also set the base for continued and consistent progress. Moreover, by developing proper technique, mobility, and focusing on weak points, participants will become more confident, less prone to injury, and more consistent lifters. All of this giving you the tools for a longer, healthier, stronger career with the Olympic lifts.” —Next Level Weightlifting
“Mayhem”: A Poem by Dr. Mike Cutaia
It usually happens as I enter the gym.
The mayhem engulfs me. Like the schoolyard
of my youth,
the noise and music are loud, compelling,
touching something inside that is primal.
Bodies in motion. Sweat in the air. Animals at work.
The senses are quickly primed and ready.
One particular image emerges often. My mind rolls back
through centuries of time to a hot, dusty plain
somewhere in the ancient Roman Empire.
Maybe, … my people in Sicily?
Gladiators stand tall, quiet,
and defiant in the heat of the sun.
The tigers growl unfed and waiting.
And I am somewhere in their midst,
standing on the hot sand
of the amphitheatre floor
breathing hard, sun in my eyes,
the roar of the crowd
running right through my head.
And then, suddenly the daydream ends.
I am brought forward a couple of thousand years
to this night in the gym.
The music blares. The plates bang down.
The visible struggle within each of us,
shared with all our collective senses,
to be something more
than what we are.
It’s brutal in a different way.
But, unlike my relatives from long ago,
no one will die tonite.