Shoulder press 1-1-1-1-1 reps

Push Jerk 5-5-5-5-5 reps

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Accessory work
Straight leg raises, 3×8-12
or
Knee to Elbow practice

Partner stretch

Fight Gone Burpee

5-5-5-5-5

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compare to 12.10.08, 11.15.08

Accessory work
4 Rounds of :30 on :30 off at the following stations:
Box Jumps, 20"
Sit-up/Wall Ball complex, 10lb ball
Foot Speed drill, 10" box
Kettlebell Swings, 1 pood

Post sum of lowest scores to comments.

Level 2 reviews the Accessory work movements.

Check out this Great site!
Beyond the Whiteboard

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

Accessory Work
PNF Hamstrings/Calves

Ed, Asta, Ilya and Jillian prep for "Annie" during our Teaser Class.

Teaser classes are a great way to get a taste of CrossFit before signing up for a Foundations Cycle.  Each class covers elements of the CrossFit Warm-Up, 1-2 low skill movements and wraps up with a short workout. Come see if our program is right for you any Saturday at 11:15am.

Have a safe and happy holiday season, everyone! 

CFSBK beyond The Lyceum
Learning a new activity or sport is at the top of the Crossfit pyramid. It challenges your body and mind in unexpected ways, preventing you from stagnating as an athlete. As CrossFitters, we are already fans of variability and functionality in our workouts, so let's take that interest beyond the walls of the Lyceum and play with skill-based, real world activities.

Brian Scott has offered to lead us in a series of monthly SBK Fieldtrips to mix things up and get our bodies and brains moving in new ways. We've generated a great list of activities, including kayaking, horseback riding, bouldering, kickball, cross-country skiing and more.

For our inaugural event, we are going ice skating!
When: Friday, January 2, 6-9pm
Where: Wollman Rink, Prospect Park http://www.prospectpark.org/ice_skating
Cost: $5 for skating; $6.50 for Skate rental.
If you have activities to propose, or lead us in, please feel free to suggest them Brian and/or Margie.

Save the Date
On January 31st we'd like to have a party celebrating one year at the Lyceum and the community that has developed around SBK.  Everyone who has ever trained with us is welcome to join in on the food, drinks, music and Hooverball!!

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

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compare to 10.6.08 and 7.7.08

Accessory work
Max Dips, Rest 2:00 x3
Buelers 3×12

CFSBK is Closed on the following dates:
Dec. 24th, 25th, 31st. 
We will not have AM classes on Jan 1st however we will be holding evening classes.

Equipment updates:
We've acquired 4 new York Barbells (Thanks, Rob!) bringing our barbell total to 13 bars!
30 more Jump ropes have been ordered as well as some new jump stretch bands and more chalk.

"Cindy"

Complete as many rounds in 20 minutes as you can of:

15 Squats

"Mary"

Complete as many rounds in 20 minutes as you can of:

15 Pull-ups

Post your choice of girls and rounds completed to comments.
Compare "Cindy" to 9.10.08

Accessory work
Handstand Progressions

Willkommen zurück, Andy!!

A solid DB rack position keeps the handles just about parallel to the floor with one head of the dumbbell secure on the shoulder. Keep your elbows slightly up and out to maintain postural integrity throughout the movement.

For time:

3-3-3-3-3

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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.

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