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Thursday
Jun262008

New Stuff

The following equipment has been ordered:
10lb bumper plates (x 3 Pairs)
20kg WFW CrossFit Bar (x1)
Pull-Up Assistance Bands (Lx2, Mx2, Hx1)
York FTS Adjustable Rack (x1)
York Flat Bench (x1)

IMG_9589
Sal goes overhead

IMG_9590
Bethany pressing, Quinton approving

What other equipment would you love to see (or see more of) at CFSBK?

Reader Comments (31)

Women's 15kg bar!

Another set of fractionals?

cast iron skillet and stovetop for frying bacon. PWOP(ork) is key for fat loss.
June 26, 2008 | Unregistered CommenterMargie
Sweet, a bench!

Eventually... rowing machines to do those few WOD's as RX'ed. Not hugely important though.

Oh, maybe a lifting cage, for when doing heavy lifts. They had one in Oakland that I used and it does make one feel a lot safer when trying to PR on back squats.

Apart from those, I'd say just more of the same, so we can have more stations going on the busier days.

This is a long ways from last summer, in the park, when all we had were some sand bags, a few rings, and a really big tire.

Very cool news.
June 26, 2008 | Unregistered CommenterErik K.
a GHD ?
June 26, 2008 | Unregistered Commentersteve
How about a Concept 2 Rower and Indoor Cycle?
June 26, 2008 | Unregistered CommenterAJtheTrainer
Metal 45# plates for deadlifts, they take up less room on the collar.

Maybe a dipping belt or two for weighted pullups. Alternaivly, a regular weightlifting belt with a short length of chain and a carabiner.
June 26, 2008 | Unregistered Commenterjeremy
I second a GHD or a rower, those would be fun.



June 26, 2008 | Unregistered CommenterMax
I Almost bought more olympic (not bumper) 45 plates for heavy deadlifting and backsquatting days. Probably within the next two purchases we'll get more.

I will keep everyone's suggestions in mind.

I agree that squatting feels a little "safer" in a cage. I'll look into some portable racks for bailing. Im sure FTS or york has something..
June 26, 2008 | Unregistered CommenterDavid South Brooklyn
it will be cool to have a bench. I have been really impressed with the current equipment, the new pullup bar especially is just awesome.

c2 rower might be cool but if I remember they are pretty damn expensive.
June 26, 2008 | Unregistered Commenterpaul
Although I have only been there once, I agree with Margie that a women's bar would be a good, solid purchase. Especially as women have a narrower hand grip and the bar is just easier for them to use. And in a real Oly setting, a woman would rarely (if ever) use a guy's bar.

Just my thoughts!
June 26, 2008 | Unregistered CommenterSarena Kopciel
1st Deadlifting Program Workout:285 lbs (80% of 1rm) x 3 x 10Approximately 2 minutes between sets.

and Back Squats:135 lbs x 10155 lbs x 10175 lbs x 7200 lbs x 5

Lower back feels a little tight, but not so bad. Decided to increase the sets on the deadlift without any real reason.

The back squats I did simply because the guys doing them before me were squatting about 2 inches, so I felt bad for the bar and figured I owed it a few trips below parallel. Show the bar some love and it will show you the same in return, or at least that's the theory I'm running with.
June 26, 2008 | Unregistered CommenterErik K.
Squating after DL is in general a bad idea. Deffering to the wisdom of the Rip himself "Deadlifts will fatigue the upper and especially the lower back muscles prior to beginning the squats, which can definitely be hazardous to the health of a trainee, especially a new trainee. The last thing you want while squatting is a set of spinal erectors that are unable to bear the load. You can still frequently deadlift to near-limit poundages after squatting, but you will NOT be able to do that on your squats if you deadlift first. "

Also 10 set of 3 deadlifts @80% 1RM sounds like a shitload of volume.
June 26, 2008 | Unregistered CommenterJeremy
Thanks for in information, Jeremy. I didn't go near my max on the squats, but was thinking additional reps might help. I wont bother with mixing those again.

As for the sets, David had recommended 4-6, which is what I'll start doing starting Sunday when I move up to 82% of 1RM. I just kept going to see if I could. It was probably overkill.
June 26, 2008 | Unregistered CommenterErik K.
Erik,Remember that i specifically reduced the number of sets with the deadlift. The movement is very taxing on your body and doesn't need a whole lot of volume. (as stated above) The load should feel somewhat on the easier side in the beginning. Remember we're building up gradually and linearly.





I will send you an email with more clarification.
June 26, 2008 | Unregistered CommenterDavid Osorio
7am

2 mile run (murph loopx2) - 19:3050 burpees for time - 4:53 (previous 4:12)

I will try to justify my patheticness with the following:1) I can't remember the last time I ran 2 consecutive miles2) I can't remember the last time I worked out pre 10am3) I didn't have my SBK crew around to inspire me

Good to remember what it feels like to run any kind of distance though.
June 27, 2008 | Unregistered CommenterMargie
In what world is running 2 miles and doing 50 burpees, at 7 in the morning, "patheticness"?That's just crazy talk, unless I'm completely wrong about what "patheticness" means. If it's actually synonymous with "hardcore" then yeah, that makes sense.I'm going to assume that's what you mean.
June 27, 2008 | Unregistered CommenterErik K.
I totally agree with Erik on every single word he wrote. Gosh, Margie! I can't even blink at 7am...

So, I did yesterday at 9pm, a time when a real pathetic person feels okay to workout, the following little CF thing:

3 rounds for time ofOverhead Squats 10@67Bench Press 10@135

plus 3 rounds for time ofPower Cleans 5@135Pull Ups 5
June 27, 2008 | Unregistered CommenterAndy
Thanks you guys! I appreciate the support and perspective. I guess I was just feeling slow...

Andy - what were your times?! And how's the lactic acid tolerance going?
June 27, 2008 | Unregistered CommenterMargie
Oh, I forgot to post my times. They weren't so cool, anyway.Slow 8:52 min for the first complexand again slow 5:34 min for the second.

Well, since Wednesday I've eaten only salmon and been drinking a lot of water. Plus I've done two 3k sessions per day. So regarding carbs I'm pretty depleted. And I expect to fight less lactate when I'm crossfitting tonight. However, due to the low carb intake I feel a bit dull, but as far as personal experience has shown, my metabolism should get used to ketosis within the next two days.
June 27, 2008 | Unregistered CommenterAndy
I second the GHD and C2 for more workouts as RXd, and the chain belt because weighted pullups and dips are fun.
June 27, 2008 | Unregistered CommenterAdam
Andy! Only salmon!? What about veggies and fruit? And other proteins!?

What is a 3k session? As in running?
June 27, 2008 | Unregistered CommenterMargie
margie, if you dont mind i can run with you in the morning! something about that and 50 burpees seems right at 7am.

i think maybe a rower for class would be cool, especially for FGB.

did someone mention drinks?! if not, did i just mention drinks?
June 27, 2008 | Unregistered Commenterjohn c
John C - do you think I'd ever mind running with you?! Come on now. Sure! I want to try to get out there once or twice a week. (Stephanie and John B have inspired me)

Drinks? I also caught wind of that... was it for tomorrow?
June 27, 2008 | Unregistered CommenterMargie
well good. let me know when you want to go and i will meet you. drinks, i was just sort of throwing it out there. so tomorrow would be good or maybe another weekend. whenever people are free.
June 27, 2008 | Unregistered Commenterjohn c
I second (third?) the nomination for a woman's bar.

Andy - I'm curious as to why you are going for extreme low-carb instead of Zoning?
June 27, 2008 | Unregistered CommenterBethany
Did the 10 Thrusters / 10 pull-ups max rounds in 20 minutes workout last night with 55# thrusters.

11 rounds + 4 thrusters

1 round + 4 thruster + 5 pullups better than last time.

I think I need to get in on this 50 burpees for time thing, though burpees have taken a new exalted place in my "exercises I hate" pantheon.
June 27, 2008 | Unregistered CommenterMax
Anybody see the hopper deck on the games site? It looks great; I think it'd be cool to get a team together and run through the whole deck.

http://games.crossfit.com/partners/introducing-the-hopper-deck.html
June 27, 2008 | Unregistered CommenterAdam
Margie & Bethany,

my nutrition plan of the last three days based rather on a method than on a diet concept. Without question the Zone is fine but not necessarely an effective way when it comes to carb depletion in the smallest amount of time as possible.

I've to admit it's kinda too extreme and actually not recommendable for fitness enthusiasts. This "salmon method" is some sort of left-over from a time when I had to make weight to enter a meet.

By 3k I meant running 3 kilometers.

Here's what I did tonight:3 rounds for time ofFront Squats 5@135Back Squats 10@135Knees to Ellbows 10Push Ups 10(12:54 min)

Plus spending time in a really awesome jazz club. So, where ever you guys are happen to have your Friday night drinks - Enjoy it!

As for the amazing deck of CF-cards: I wanna have them - praise them - and play them. Period.
June 27, 2008 | Unregistered CommenterAndy
Home at last
June 27, 2008 | Unregistered CommenterJeremy
and I'm headed to the beach tomorrow after class, if anyone wants to come along they are more than welcome.
June 27, 2008 | Unregistered CommenterJeremy
heheeh guess who helped come up with wod??
Allison can I put in a request for a 7x1 Deadlift WOD?
June 27, 2008 | Unregistered CommenterJeremy

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