Push Press

Work Up To A Heavy Single

Goal is to go a bit heavier than last week's doubles.

Post loads to comments.
(e4/4) compare to 5.10.12

Alternate the following two movements for :20 of work followed by :10 of rest repeated 16 times:
Deadlift, 275/185
Burpee

Go heavy on the deadlift, prioritize your alignment. Make us proud.

Post load and total reps to comments.

Play Time!

Ragnar Relay Part Deux, "The Adirondacks"

Do you enjoy running?  Do you enjoy testing your endurance (both physical and mental?)  Have a penchant for staying up all night?  If you answered yes to any of these questions.. Ragnar Relay should already be on your bucket list.

Ragnar Relay is a 200-mile 6-12* person team relay event held at various locations all over the US (talk about a new way to see the sites).  Each runner is responsible for 3-legs of the race and it goes non-stop, that's right.. start at 8am one day and finish late afternoon the next.  What's that you say?  You've dreamt of running at 3am through the countryside?  Possibly wearing a costume or just some reflective spandex?  Yes, folks, we can make this a reality.

When: Sept 28-29, 2012
Where: Near Lake Placid/upstate/etc - NY

More Race information
Runner leg info
Runner distances

Adirondacks is going to be a beautiful course and quite challenging (check out the elevation changes on the course map).  You'll also notice it's a longer race (overall) than Cape Cod. 

Early registration closes June 20th!

Contact: Asta Fivgas at astafivgas(AT)gmail.com

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Mobility, Pregnancy, and the Hypermobile Mobility WOD
Torque and Trunk Stability Part 1: How to Stand Mobility WOD
Pushing Into Muscle: Are We Really Doing What We Really Think We're Doing? Massage St. Louis

Speed Box Squat

65%x2x8

Lots of speed every rep, minimal transition time between sets with your partner(s).

Post loads to comments.
compare to 5.9.12

21-15-9 Reps For Time of:
Power Clean 135/95
Pull-Up

Post time and Rx to comments.

How many Pull-Ups Can Joe O Do?

Happy Belated Birthdays, Rickke M and Allen G!
Happy Birthday, Nate R!

Join the CFSBK Pub Quiz Team

Got lots of facts swimming around your brain? Like to eat and drink with other interesting people? Stella Z is organizing the CFSBK Pub Quiz team to dessimate the ever popular Pacific Standard Triva Night. Peep the Deets:

Date: Sunday, May 20
Time: Paleo dinner 6 PM, pub quiz 8 PM
Location: Paleo dinner at Stella's apartment (email for address), pub quiz at Pacific Standard, 82 4th Avenue, Brooklyn
Dinner info: Main course and side dishes provided by Stella; others are welcome to bring apps, drinks, and/or desserts as the mood strikes.
How to RSVP: Send an email to stellavision (at) gmail and you'll be added to the Evite.

New Strength Cycle Dates!

Upcoming 3x Per Week Cycles
Cycle A  (Novice Program)
5/21/12 - 7/13/12
Mondays and Wednesdays from 7:00-8:30pm
and
Fridays from 6:00-7:30pm

Cycle B  (Intermediate/Advanced)
5/22/12 - 7/15/12
Tuesdays and Thursdays from 7:00-8:30pm
and
Sunday from 10:00-11:30am

Upcoming 2x Per Week Cycles
Cycle C (Morning)
5/21/12 - 7/11/12
Mondays and Wednesdays from 6:30-8:00am

Continuing Education
5/22/12 - 7/12/12
Tuesdays and Thursdays at 6PM

If anyone is confused as to which cycle they belong in, they can contact Jeremy to discuss placement.

Cost
3x Per Week Cycles:
$300 paid upon registration and then another $300 at the halfway point

2xW Cycles:
$200 paid upon registration and then another $200 at the halfway point

Class Sizes
Space is limited to 8 participants

Class Length
One hour and thirty minutes

Register Here!

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The Fascial Knock on Distance Running for Pitchers Eric Cressey
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39 Ways to Not be Like Everyone Else Renegade Strength and Conditioning
Knowing Sucks Scrawny To Brawny

Rest Day

Sarah H Gets Ready To Squat

Why Are We Discouraging Failing?

     You may have noticed that we've been strongly discouraging people from failing on their lifts this cycle.  The rational behind this is two fold.  Firstly, when you fail, it means you've tested your absolute limit. You've gone to the horizon of your capacity and fallen over the edge. In the context of Testing new rep maxes, this is okay and a necessary part of strength training.  However every day is not a test and we don't want you to max out to failure with any regularity. Our day in, day out workouts should be considered Training and an opportunity to go a little bit heavier than your previous efforts without reaching your absolute limits.  Training to failure too often can be taxing on the central nervous system and actually slow down your progress. If you focus on going "a little heavier than last time" you keep pushing the ceiling of your potential a little big higher instead of busting right through it and having no where to go but back down.
     The second major reason we want to make failing a rarity is for the psychological stress and negative expectations it can put on you.  If you've trained yourself to think, "okay when things get hard I've got an easy escape route in bailing" you learn to give up more often and associate missed reps as a regular part of your routine.  They don't become significant, they don't become a wake up call on where you're at.. they just become the norm.  This can subtly undermine a lot of your self expectations and the mindset you bring into your lifts. 
     All that being said, we don't want you to avoid lifting heavy and training hard. Once your technique is in order, you're expected to grind through lifts.  Maximal Effort Method training is a staple of our programming and one of the best ways to get strong. It should feel difficult, it should feel heavy and you should expect to fight for it. Just like in real life, you don't start fights you don't think you can win, especially on a regular basis, all that does is screw with your confidence and send you limping home.  A skilled athlete doesn't need to miss reps to know where their potential for the day is.  They have an innate sense of what they're capable of and when to call it quits.  Any missed lifts moving forward should be considered learning experiences on your physical capacity, psychological outlook, technique and always put into the context of the intended training stimulus for that day.
   
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God's Workout NY Times
Michele Letendre's Strict Muscle Ups
Amanda Allen Works Modified Ring Handstand Push-Ups

Snatch

70%x3x5

Rest about 1 minutes between sets.

Post loads to comments.

Perform Four Intervals of the Following Work
As many Rounds As Possible In 2 Minutes of:
30 Overhead Squats 65/45
30 Double-Unders

Rest 2:00

Start each round where you left off on the previous one. Post total rounds/reps and Rx to comments.

High Hang Snatch to Overhead Squat

Here is a video demonstration of the proper execution of the High Hang Snatch to Overhead Squat from Warm-Up 1. You'll notice there are two versions, a beginner version with a Muscle Snatch To Overhead squat and the normal version.  We've made this distinction so that beginners can use this as an opportunity to ingrain proper arm mechanics, something many people struggle with when Snatching. 

High Hang: Start with an upright torso and a slight knee bend. This position is similar to the "dip" on a push press. The bar should only travel only an inch or two down and we'd like you to pause for a moment before opening your hip and taking the bar overhead.  At this point, with your arms straight, the bar should sit in your hip crease. Adjust your grip if it's not.
Take the time to properly set this up, don't just drop into it unless you're really familiar with it.

Muscle Snatch (Beginner Version): After you extend your hip, shrug  your shoulders, raise your elbows and then unfurl your wrists overhead.  Think of your arms like a whip that takes the bar overhead in one swift motion. Keep it close to your body!

Power Snatch (Advanced Version): If you're attempting this version you've got a basic understanding of how to elevate the bar. All we're adding now is the pull-under and catch.  Keep the entire movement smooth and quick.  Establish a good receiving position overhead before standing up.

Overhead Squat: If you did the muscle snatch, adjust your feet before starting your squat. If you did the Power Snatch, your feet should have split into your strength stance.  Get stable and slowly lower yourself down.  Take your time with this and go as low as you can keeping a good position.

By taking the time to learn the positions and bar path, snatching in workouts and for weight can become a less complicated process. With proper intention and technique you can get the most out of your training.

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Rich Froning on the Double Under/Snatch Ladder CrossFit Games
Canada East, Event 6, Top Women's Heat CrossFit Games

WOD 5.13.12

For Time:
Row 600 meters
Then,
21-15-9 Reps of:
Bench Press, Body Weight
Pull-Ups

Only load the Bench Press to Body Weight if you can complete 10 reps unbroken.
The buy in for Benching is 10 Strict Push-Ups. If you can't complete the push-ups unbroken then scale them accordingly.  1 Strict Push-up moves about 55% of your body weight.

Post time and Rx to comments.


Kate B and Sadie Do Step-Ups During Fight Gone Bad 5

Happy Mother's Day!

CFSBK would like to acknowledge all our amazing CrossFit Moms who are setting positive examples for their children and communities about how to stay fit while raising a family.

Today's assistance work is to give your mom a big hug and a kiss!
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Paula Deen Sponsors .05K Walk For Diabetes Research
Nation's Moms Invent New Recreational Drug To Worry About
The Ecstasy of Accomplishment Gawker
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