Coach David demonstrates two variations on cycling kipping muscle-ups.

Can you spot the difference between the two styles?

In muscle up news congratulations to Kevin M. who got is first muscle up on Thursday!

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***Remember there are NO 6AM and 7AM classes today.  There is 12PM Group class and Open Gym***
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What was your favorite Thanksgiving dish from this year?

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30 Butterfly Muscle ups for time Crossfit.com

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions/KB SLDL
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Scaled version will be "The Dirty 30" (30 Reps of each movement)

Post time and Rx comments.
Compare to 4.29.10

Chincy wishes you and yours a very Happy Thanksgiving!

Happy Thanksgiving!
We want to wish each and everyone of you a very Happy Thanksgiving.  Go forth and eat, drink and be merry with your family and friends.  To all those traveling out of town, safe travels!

**In honor of the holiday, we are only hosting a 9am group class today.  There are no AM and no PM classes** 

Friday, there will only be 12pm Group Class and Open Gym. 

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What's do you have to be thankful for this year (Both in the gym and outside of it)? 

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Laurie Galassi does the Filthy 50 Crossfit.com
Filthy 50 WOD Demo Crossfit.com

1×20
(E4/8) add 2.5-5lbs from the previous exposure

Post load and experience to comments.
Compare to 11.20.10

Perform 1, 2 or 3 Reps on the Minute for 12 Minutes of:
Muscle ups
or
False Grip Ring Pull-ups and Ring Dips

Laurel and Her Amazing Technicolor DreamSocks

Fight Gone Bad Shirts Have Arrived!!

The FGB V shirts are in! So come on down to the gym and pick up yours.  When you do please make sure to cross your name off the sheet so we know you've been accounted for.  Thanks again for all your hard work during FGB and most importantly with the fundraising leading up to the event.  Can't wait for FGB VI!

Thanksgiving Day WOD

Join Coach Fox at 9am on Thursday Morning for a doozy of a WOD!  This will be our only group class held on Thanksgiving Day.  Remember NO morning group classes on Friday, November 26th however there will be 12pm Group class and Open Gym.  Have a wonderful Thanksgiving holiday everyone!
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Please tell me this is a "little person" Gymnasticbodies.com

Part 2 of our good friend Chip Conrad's Documentary "Origins of Weightlifting"

Simply awesome stuff. Ain't nothin new under the sun. 

Post impressions to comments.
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Remember this week's holiday schedule:

Wedneseday: Regular Class Schedule
Thursday: Special Holiday 9am Group Class Only (RSVP to comments)
Friday: 12p Group Class & 5:30-7:30 Open Gym ONLY
Saturday: Regular Group and Kids Class Schedule
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What Thanksgiving dish are you looking forward to most this year?
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Evolutionary Psychiatry EvolutionaryPsychiatry.Blogspot.com
A Vegan No More Voracious

1 Rep on the Minute for 15 Minutes
Change weight at reps 6 and 11 with the goal of reps 6-10 being performed at same weight as last weeks heavy single, and reps 11-15 being lighter and FASTER.
Ex: Reps 1-5@165, Reps 6-10@175, Reps 11-15@135

Post loads to comments.
Compare to 11.15.10

WOD
1/2 Tabata 10 yd Sprints
1/2 Tabata Burpees
1/2 Tabata 10 yd Sprints

Score is lowest rep round
Post score to Comments.

Josh M. all up in the pain cave.

Thanksgiving Holiday Schedule
Here is our schedule for the upcoming holiday

Wednesday: Normal Class Schedule
Thursday (Thanksgiving Day): Special 9AM group class ONLY.  See below.
Friday: 12p Group Class and 5:30-7:30p Open Gym Only. NO AM CLASSES
Saturday: Normal Class Schedule

Coach Fox has generously offered to run a 9am class on Thanksgiving Day.  We'll run this class only if there is enough interest.  RSVP to comments.

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Hoboken Winter Challenge

CrossFit Hoboken is hosting their 2nd Annual Winter Challenge on Saturday, December 11, 2010.  Last year SBK Athletes represented big time and we hope to again! This year there will be WODs, Cash Prizes, BBQ & every participant gets a free CFH sweatshirt.  Can't beat that with a stick!

Sign up here to strut your stuff along with Dan L., Jess & Chris Fox!

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James Hobart & Austin Malleolo Hang Power Cleaning Crossfit.com
Heaviest. Clean & Jerk. Ever. Youtube.com
3-Position Power Clean Performancemenu.com

4 Rounds for Time and Max Reps:
Shoulder to Overhead, Max reps 135/95
Row 250m
Push-Ups, Max Reps
Rest Approximately 3 Minutes after each round.

Post Reps, Row times and inverval times to comments.

3 Sets of 10 Strict Pull-Ups
If you're working on a Muscle up, consider 5 sets of 3 false-grip pull-up

PR, Baz and Becca get inverted

Happy Birthday, Ariel K and Keith W!

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STOP the Self Abuse Shoreline CrossFit
Going Rx'd Doesn't Mean Sh*t! CrossFit Mission Gorge
Purposeful Practice Catalyst CrossFit

1×20
(E3/8) Add 2-5lbs from the previous exposure

Post load and experience to comments.
compare to 11.17.10

10-9-8-7-6-5-4-3-2-1 reps for time of:
Kettlebell Swings
Lateral Jumps over barrier
Sit-Ups

Post time and Rx to comments.

Adrian knows how to party

Happy Birthday, Rebecca S!  Yesterday Becca PR'd with 5 unbroken kipping pull-ups!

There are very few spots left for the CrossFit Hoboken Winter Challenge.  So far Jess F, Chris F and Dan L have signed up.  Don't be a hater, Register today!!

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Write a 20 Minute AMRAP workout using the following 4 movements: Pull-Ups, Running, Burpees and Overhead Squats.

Happy Birthday, Shane!!!

CFSBK would like to wish Coach Shane a very happy birthday today!  Shane has been with us since the early days and has never faltered in his commitment and love for this program. Thank you for everything you've brought to CFSBK, we love you back!  Here's to another year of new adventures with familiar faces!!
(I happen to know for a fact that Shane LOVES being tickled so if you see him, dig on in!)

Does anyone remember the "Shane" WOD?
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Congratulations to Carlos G, Mike F and Samir C on their first Muscle Ups yesterday!

There's still time to sign up for the Winter Challenge at CrossFit Hoboken!  Check out the photoset from last year.
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You're an athlete, now train like one SicFit
Historians admit to Inventing Ancient Greeks The Onion

9-6-3 Reps for time of:
Muscle Ups
Deadlifts, 275/185
Sprint 100 yards (after each round)

If you don't have muscle-ups, spend 15 minutes working this skill and then perform the WOD without them.

Post time and Rx to comments.

Saturday at CrossFit

The Kipping Knee to Elbow Tutorial Again Faster

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Miranda Oldroyd Hang Power Cleans up to 150lbs CrossFit
Handstand hold, Squat hold, L-Sit Hold, Pull-up Hold WOD Demo with Lauren Galassi CrossFit

1×20
(E2/8)
Add 2-5lbs max from the previous exposure

Post load and experience to comments.
compare to 11.13.10

5 Rounds for time of:
25 Double Unders
10 Knees to Elbows

Post time and Rx to comments.

Yoda: The Pain Cave. A domain of evil it is. In you must go.
CFSBKer: What's in there?
Yoda: Only what you bring with you.

Jason Z won the caption contest on our Facebook page yesterday. Nice work, JZ!  Also, thank you to Ariel K who "found" our new mentor.

Happy belated birthday, Paul B!
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We're halfway through November, time to assess progress with your goals.  Give us an update on how things are going. Have you made improvement, and looking back, is your goal realistic and quantifiable?

Dan R: 15x BW OHS
Nick K: Double Under practice 2x/W before class
Jess: Finish Marathon/2 HSPU/4 Strict Pull-ups/Snatch 83#
Asta: 65lb Press/140lb LBBSQ
Charlotte: 3x Max Pull-Ups every time I'm here
Rob H: 10 Strict Pull-ups, no band
C Fox: Practice Snatch 3xW/BSQ 350+
Julie: get a Double Under/Do plank :30 Daily
Juliana: Make it to class on Sat+Sun/ November Paleo
David O: Cook 1 Paleo Meal per day and post to comments
Ariel: 5 Strict Pull-Ups
Isaac W: 10 reps Double Unders/12-15 Push-Ups
Dan L: 6 Minutes in 3rd World Squat
Mindy: 2 Strict Pull-ups on Blue Band
Michele: 1 No BS elbows in Push-up
Deb: 10 Min Doubles practice every time in gym
Pietri: Paleo Weekdays
Kevin M: Lose 6lbs
Dan H: 100 Double Unders
Alex V: Big Improvement in Flexibility
Josh M: 200lbs, Post WOD Milk
Paul B: 3 Double Unders/Practice FSQ
Steffi: Practice DU's 4xW
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Counter Argument: Keep your Goals to Yourself by Derek Sivers TED.com