3-3-3-3-3

Feel free to switch things up and experiment with a Sumo Deadlift today if you'd like to try something different.

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compare to 2.15.09, 2.11.09

Accessory Work
Virtual Shoveling 3×8
Foam Roll

Jeremy oversees Laurel's Back Squats

Check out Coach Gillian on CrossFit Radio!

5 Rounds for time of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats

Rest precisely 3 minutes between each round.

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compare to 6.14.08

Accessory Work
Dynamic Mobility

Barbell warm-ups before "Grace"

A comprehensive warm-up is an essential component of any workout session.  At SBK we spend anywhere from 12-15 minutes at the beginning of each class warming up, prepping the movement patterns and talking about how to tackle the WOD.   Last Thursday before "Grace" we talked about some mechanical properties of materials and how they related to our workouts.  Can you remember why it's important to "squeeze" instead of "jerk" the bar off the floor?

Aimee Anaya reps us hard.

Check out the upcoming Catalyst Athletics Weightlifting Seminar this May in Boston!

Everyone from SBK who went out to their last seminar in Boston came back with a much greater appreciation and understanding of the lifts.  Greg and Aimee are a tremendous team who dissect the Snatch, Clean and Jerk from the floor up showing you not only how to effectively perform them, but also how to adjust them for your own body type. I Highly recommend checking this out if you want to take your lifts to the next level or if you're a coach interested in improving your ability to teach them.
If anyone's interested in going let us know so that we can coordinate travel and hotel arrangements ahead of time.

Virtual Drum Machine Party Time

30 Clean and Jerks for time 135/95

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compare to 3.18.08

Accessory Work
The subtle art of resetting your pulls
Dynamic Mobility
Mature Support Practice

455, OWNED. Great work, Charmel!

"What do you do for recreation?
Oh the usual. I bowl. Drive around. The occasional Acid flashback."
What: Bowling!
When: This Saturday @ 9pm!
Where: Melody Lanes, 461 37th Street in Brooklyn
Who: All are welcome, bring friends and family if you'd like.
Anything else?: Erik recommends eating before you go as the cuisine at Melody Lanes leaves something to be desired.

35-25-15-25-35 reps for time of:
Double Unders
Box Jumps, 24"

Landing soft is today's mantra

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Accessory Work
Rotator Cuff Prehab
Prone Rows 3×10

Alek, Felix and Lynne.

CrossFit Performance Art

12 year old makes shelter for the homeless with plastic, wire and packing peanuts Arch Daily
Clean Living Way to Beat Cancer BBC
Why You Shouldn't Breast Feed While Driving Slate
"A Shimmer of Possibility", On Display now MoMA

3-3-3-3-3

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compare to 1.08.09

Accessory Work
Lower Body Mobility

Wall Ball Intro on the White Board

"Smokey, this is not 'Nam. This is bowling. There are rules."
Come out this weekend to roll a few at a local dive bowling alley! Everyone is invited and encouraged to bring who ever you'd like, the more the merrier. To top things off, Erik will be turning 21 making this an even more magical evening.  Please leave a comment if you're interested in attending.
What: Bowling!!
When: Saturday, 3/7 Time, TBA
Where: Melody Lanes, 461 37th Street in Brooklyn.

20-16-12-8-4 reps for time of:
Dumbbell Push Press
Pull-Ups

Keep your Dumbbell Push Presses honest with full lockout of both arms for completion of each rep.

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Accessory Work
4 Rounds NFT
Bent Over Dumbbell Rows, 12 Reps
Reverse Sit-Ups, 12 Reps

No Comment.

How to do the Asian Squat You Tube

As Many Rounds as Possible in 15 Minutes of:
10 reps, Power Clean at 75% Bodyweight
15 reps, Push-ups
20 reps, Squats

Scale Power Cleans to 65%, 55% or 45% depending on capacity.

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Accessory Work
Mobility Moves

Play is an important part of fitness.

Jim Cawley and Bruce Evan's 10 General Physical Skills
1. Cardiovascular/respiratory endurance – the ability of body systems to gather, process, and deliver oxygen
2. Stamina – the ability of body systems to process, deliver, store, and utilize energy.
3. Strength – the ability of a muscular unit, or combination of muscular units to apply force.
4. Flexibility – the ability to maximize the range of motion at a given joint.
5. Power – the ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
6. Speed – the ability to minimize the time cycle of a repeated movement.
7. Coordination – the ability to combine several distinct movement patterns into a singular distinct movements.
8. Agility – the ability to minimize transition time from one movement pattern to another.
9. Balance – the ability to control the placement of the body’s center of gravity in relation to its support base.
10. Accuracy – the ability to control movement in a given direction or at a given intensity.

CrossFit Queens launches their first class this Sunday!

Congratulations to Jeremy on a personal (and gym) record of 51 pull-ups unbroken!

Slots are still available for March's Foundations Cycle.  Please check out the "Getting Started" link for more information!

What do you do when you get sick?  Do you take medicine, just wait it out or tabata squats?

The Barriers Fell, One Year, One Step at a Time NY Times