For time:

3-3-3-3-3

Post to comments.

Accessory Work
3 Rounds for time of:
6 Muscle Ups
15 2 Pood Kettlebell Swings

Mobility wk4

Don't be bashful.

CFSBK would like to welcome our newest coach, Gillian Mounsey!  We're all very excited to have Gillian join our team and can't wait to learn as much as we can from her.  Please encourage her on as she trains for the 2009 CrossFit Games and continues her journey in the Sport of Fitness.

Gillian is an accomplished athlete who has extensive training in gymnastics, track and field, physical fitness and bodybuilding that extends over the past 25 years. Her physical accomplishments include holding the world record for push-ups and and being the United States Marine Corps National Physical Fitness Champion in 1995.
 
She has a degree in Physical Education and a graduate level degree in Exercise Science and Cardiac Rehabilitation. Additionally, she has been a personal trainer for 13 years and holds multiple certifications including CrossFit Levels 1,2 and Gymnastics. She specializes in working with athletes, low back injuries, cardiac and pregnant populations.
 
Gillian is an avid Crossfitter who took 3rd Place in the 2008 Crossfit games and is currently training with the goal of winning the 2009 games.  Her passion is teaching others and giving them the tools they need to be embark on their individual lifelong pursuits of health and physical fitness.

McDonalds opens Mini-Gym  OC Register

1-1-1-1-1-1-1

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compare to 12.8.08, 11.22.08, 9.17.08

Accessory Work
Weighted Step Ups 3×8
Turkish Get-Up Sit-Ups 3×15
Mobility Wk4

Toe Taps are a Dynamic Range of Motion exercise we do before almost every WOD.  Here are some points to consider while doing them:
1. Keep your knee extended as much as possible.  Bending your leg takes away much of the value from this movement.
2. Keep your base foot flat on the ground. The heel of the back foot rising is a clear indicator that you're allowing too much of your weight to shift forward.
3. Don't reach for your foot by dropping your shoulders.  If you don't have the mobility to touch your hand then limit your range of motion.  Think about balancing a book on your hear or pretend that your spine is a stack of coins you don't want to knock over.

SCHEDULE UPDATE:
CFSBK will be Closed the 24th, 25th and 26th of December.

Nicole and Jamie Go Heavy Overhead CrossFit.com

Five rounds for time of:

10 Burpees

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compare to 7.05.08

Accessory Work
Lateral Planks
Mobility wk4

Bethany finds a new perspective.

Brooklyn Census Data iBrooklyn

3-3-3-3-3

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compare to 12.1.08 and 10.23.08

Accessory work
Upright DB Pulls 3×8
Scapular Flys 3×12
Wall Angels 3×12

Rob works on his ring strength

The Brooklyn Lyceum

Three rounds for time of:

30 Pull-ups

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Accessory work
3 Rounds NFT of
4 Minutes Jump Rope Practice
2-Minute Planks

Mobility Wk4

Heat 1 does their mobility work while heat 2 does WOD 12.7.8

Kung Fu Cooking Zak's Blog!
Paul Sandwald's Blog!

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Post time to comments.

Accessory work
Foam Roll!

I'd like to officially introduce Margie Lempert as one of the CFSBK coaches!  Margie has been a dedicated athlete and instrumental figure in our program since day 1.  Bringing with her a wealth of knowledge about nutrition and agriculture, Margie is sure to introduce many new and creative programs for the benefit of all our athletes. Please welcome and congratulate her into this new stage of her life!

5-5-5-5-5

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compare to 11.15.08

Accessory Work
Bodyweight Ring Rows 3×8
Mobility Wk 4

Audrey goes double bodyweight overhead (with a little help from Jenna and Khadija)

Top Ten True Old Wives' Tales Marks Daily Apple
Top Ten Wackiest Health Myths Marks Daily Apple

1-1-1-1-1-1-1

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compare to 11.22.08

Accessory work
Mobility Wk3 DIY

Doug on Ring Push-ups

The following people have expressed interest in the Hoboken Winter Challenge.
Dan r, Erik, Margie, Brandy, Sameer, Charmel, Sal, Brian
steph (if knee won't be an issue)
Cynthia (spectate or participate)
Andy (spectate)
rob (if in town)

Am I missing anyone? Is anyone else interested? We need to solidify a team of 6 by today.  I've already mailed CFH and confirmed that we will be sending a team out but didn't give him any specific names yet. I'm not sure what the spectator situation is and will get back to you guys once i hear back. Post thoughts to comments.

Complete as many rounds in twenty minutes as you can of:
15 Pull-ups
15 Ring push-ups
15 Deadlifts 95/65
15 Sit-ups

Post rounds completed to comments.

Accessory work
Mobility Review, Wks 1-3

Our Fight Gone Bad! Set-up

Last September's Fight Gone Bad! event pitted 6 teams of 5 athletes against each other and raised over $7,800 for Charity.  We used a "T" configuration for the event so that heats of two teams could go face to face during the workout.  This orientation encouraged intensity, comradery and higher scores. Each station (except the rower and box jumps) offered three different options for scaling so that everyone could participate regardless of capacity.  Formal competitions are a great way to really test your limits and participate in the sport of fitness.