Leonid takes on "The Bear"

Mobility Week 1
Once you have gone through this week's mobility moves twice with a coach it is your responsibility to perform the posted reps on your own either before or after class.  These movements can also be done at home and require no prior warm-up. This week's evercises are: Cat/Cow, T-Twists and Side Twists. Week one has an emphasis on "Spinal Flossing" which describes movements that increase neural function of the spine by freeing impinged nerves.  Remember that we're not looking for a lot of mobility in the spine so go easy on the end ranges of motion.  It should not feel like an intense stretch.

Dr. Loren Cordain's intro lecture on the Paleo Diet
Part 1
Part 2

4 Rounds for time of:
10 Dumbbell Clean Box Jumps
20 Double Unders
30 Two arm Kettlebell/Dumbbell Swings

Post time to comments.

Accessory Work
Mobility W1: Spinal Flossing
L-Sit- 3 attempts at max hold on the paralettes

Congratulations to Nicole on her first pull-up yesterday!

Play ball in Puerto Rico!
February 12 – 15th, 2009
Wood Bat baseball tournament in Puerto Rico

Brian Scott is the manager of the NY Baseball Giants.  They are a 25 and
over hardball team based in Queens and are putting together a tournament
team to go and compete in Puerto Rico.
Brian is looking for players to round out the roster.  For more information
go to:
 Www.nybaseballgiants.com
Or
Www.msblpuertorico.com
Or
Talk to Brian in class!

7 sets of the sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

5 Rounds
Rest between rounds as needed.

Post loads to comments.
"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

Post loads to comments.

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

Post loads to comments.
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!