Established 2007
7 sets of the sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
5 Rounds
Rest between rounds as needed.
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"Bear" Demo CrossFit
Accessory work
Mobility Week 1: Spinal Flossing
Foam Roll
Shane takes Steve through the American Swing
Happy Birthday, Shane!!
Three rounds for time:
Row 400 meters
1 1/2 pood Kettlebell X 21 swings
12 Pull-ups
Post time to comments.
If anyone wants to brave the outdoors, they're more than welcome to take the kettlebell outside and use the scaffolding for pull-ups to get a regulation "Helen" time. The 400m run is to 3rd st. and back.
Accessory work
Elevated Lateral Planks (Shoulder Stability)
Prone Angels (Scapular mobility)
CrossFit Support Group. Gillian, Erik and Paul
Potluck goodness.
Most of us are over halfway done with the Paleo Challenge. What are everyone's reflections on the experience so far? How do you feel? Have you had any infractions?
Senior Discussion with Jim Baker CrossFit Journal
4 Rounds For time of
225lb Deadlift, 10 reps
40 lb Dumbbell Thruster, 10 reps
Accessory Work
Jump Rope Practice
Ring Support Ladder
Roll/Stick Calves
Amy and Conrad
Ricky Frausto Clean and Thrusters 200lbs for 15 reps at 150lbs bodyweight CrossFit
Men's Run 1820 Heat CrossFit Games
Women's Thruster/Pull-up 0920 Heat CrossFit Games
5-5-5-5-5
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Accessory work
3 rounds NFT of:
12 Hanging Straight leg raises
15 Overhead Sit-ups
18 32" Box Jumps
Low Bar Back Squat
Poliquin Biosig Seminar & Other Fun Robb Wolf
Insulin Resistance with Robb Wolf at CFSBK CrossFit
Fitness Program Saves Airman's Career Balad, USAF
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
Post time to comments.
Accessory Work
Foam Roll
Stretch
Pat Sherwood counts down
Time to start planning for the Paleo Potluck!
Paleo Friendly Recipes Performance Menu
My Paleo Kitchen
1-1-1-1-1-1-1
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compare to 8.28.08
Accessory work
Strict Pull-ups, 3×12
Max L-Sit hold, 3 attempts.
Ashley Rows a 2K
Congratulations to Emily and Christina on their performance this weekend at the Prospect Park Duathlon. Both ladies finished first in their age groups!
CFSBK PALEO POTLUCK!
Sunday, Nov. 16 at 5pm
Margie's abode: 231 12th Street between 4th and 5th Ave, 1st Fl
F/R train to 4th Ave/9th St.
Please post to comments or email margielempert at gmail dot com whether you plan to bring meat, veggies, fruit and/or nuts/seeds.
Forbidden foods: grains, legumes (includes peanuts and cashews), dairy, sugary items, beer (sigh)
If it's all too much for you to handle and you just want to come enjoy the tasty goodness, that's ok too.
Gratitude
You remember the recent visit from our friends Robb and Nicki. What you might not know about Nicki is that she's been quite influential in helping to develop our program. Her and I have worked together over the last few months to help manage our growth while ensuring quality training. Nicki has a "boatload" of experience as a CrossFit coach and an affiliate owner. CrossFit Norcal Strength and Conditioning is not only one of the oldest affiliates (4th), it's one of the nation's best run programs. Look forward to continued influence from the Left Coast for a long time to come. If we install an espresso machine you'll know we've been completely taken over.
Nicki
Updates
Four 5'x10' Mancino Mats were ordered yesterday. These additions will help us put groups through more tumbling oriented warm-ups and gymnastics based skill work. Playing around on the mats will also be strongly encouraged.
Five rounds for time of:
25 Inverted Burpees
25 Pull-ups
25 Burpees
Post time to comments.
Accessory work
L-Sit :35×3
Foam Roll
Cynthia puts on a parallette clinic
Inverted Burpees Video CrossFit Sedona
Inverted Burpee Tutorial Crossfit
Shannon Sodano
The Law of the Vital Few CrossFit Virtuosity
If you're part of an organization you'd like to promote please let me know and we'll post it under the community links tab. All types of businesses and groups are welcome!
3-3-3-3-3
Accessory work
Max Strict Dips, rest 3 minutes x3
Hip Extensions 3×15
Grace
2-2-2-2-2
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compare to 9.25.08
Accessory work
4 Rounds NFT
L-Sit Hold :30
DB RDL 15 reps, 40/20
Shannon
Is CrossFit for Runners? catalyst gym