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Tuesday
Jun032008

Storm's a brewin'

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

15 Pull-ups

30 Push-ups

45 Squats

Post rounds to comments.

We will be meeting in St. Mary's Playground (click "map it") tonight at 6:45pm. The park is located about 2 blocks from the Smith and 9th Street subway station (F/G) on Smith Street between Nelson and Luquer.  Parking is usually available right next to the park.  The matted floor can get a little dirty so bring a towel if you'd like to stay clean.

St. Mary's is where CFSBK planted its roots.


CFSB_0310

Mike and John C.

EAST COAST GAMES CFT VIDEO (See Jeremy's 520 Deadlift)
YOUR PRIMAL BLUEPRINT (Good Read)
For Jeremy, Jacinto and Allison
Shotokan- The Art of War

Reader Comments (33)

Kind of in theme with The Art Of War clip...

When in SF, I went to see the Alonzo King's Lines Ballet perform with Shaolin Monks. It was incredible. Since then I've been reading about Shaolin and checking out some pretty incredible clips online...

http://www.zooweekly.com.au/members/viewPost.php?pid=0&aid=3151

http://youtube.com/watch?v=sjmJY-Dg4sU&feature=related



June 4, 2008 | Unregistered CommenterErik K.
and another, just cause it's so amazingly impressive...

http://www.youtube.com/watch?v=joa9tuT-Mts&NR=1
June 4, 2008 | Unregistered CommenterErik K.
Hello all. Pleasure to meet you on Monday. Don't know if I'll make it tonight (rain or shine) I got a bit overenthused with pull-up practice last night and tore my palms to shreds. Either way...see you on Saturday. --sdr
June 4, 2008 | Unregistered Commentersteve r
i love the black and white photos!

breakfast3 eggs, scrambledcoffee, soy milk, no splendahalf slice wheat toast (it was there, i had to!)3 strips of BACON!
June 4, 2008 | Unregistered Commenterstephanie
Breakfast:4 scrambled eggs with ~2-3 Cups of kale. Handful of roasted almonds, fish oil and green drink.

Watching that total video got me all excited about last weekend again. I wish they got Jeremy's 515 Deadlift, he almost knocked down the wall after he was put it back down.

Thanks for the videos Erik, 2 fingered handstands are pretty nuts. I posted the wrong Shotokan video originally, just fixed it.
June 4, 2008 | Unregistered CommenterDavid South Brooklyn
yeah, the finger thing.. what the hell?! that's just absurd. it's interesting how much emphasis there is on finishing a series with a body fling to the ground. Does anyone know why that is?

bfastprobioticdigestive herbs2 boiled eggs, 1 boiled white, quarter of a grapefruit.

breakfast has been boring lately. maybe the almond butter doesn't inspire the same creativity as the hemp butter. but's really f'in good. Artisana brand almond butter kicks ass.
June 4, 2008 | Unregistered CommenterMargie
I have that running video saved to my hard drive and studied it a few times. Because I came to fitness through running (as well as left and returned a few times, also via running) it really helped me understand what Crossfit was about. The guy in red shorts was very clearly the best runner with the most experience. A hilly 5k trail run in 22 minutes is pretty good, but for a dedicated amateur trail runner it's not that impressive. But look at that guy -- he's way the hell more fit than a runner. He does way more stuff and he's competing at the Crossfit games, which means he's putting up all sorts of weights and can likely finish Chelsea -- trail runners can't do that. So that guy in the red shorts, whoever he is, sort of showed me by example what Crossfit is about. You can retain respectable times in your preferred sport and achieve a lot more my pushing yourself in other ways. There are many reasons for a modern person to generalize his fitness and not many to specialize.
June 4, 2008 | Unregistered Commenterkouvenhowen
Artisan brand *anything* butter kicks ass! I'm completely addicted to the coconut butter (thanks Allan E!). Don't even get me started on the cacao butter. That being said, breakfast:

1/4 cup slow cooked oatmeal with 2 tbsp toasted pecans, ~1 tbsp coconut butter and dash of cinnamon2 oz sliced turkey
June 4, 2008 | Unregistered CommenterBethany
Jeremy - just watched the video and saw your 520 DL...INSANE. You are such a bad ass!

See you all at the park tonight.
June 4, 2008 | Unregistered CommenterMichele
Wow Jeremy, that was awesome!

Anyone know what time they lock up St. Mary's? I'm wanting to do the WOD, but it would have to be later in the evening and Prospect Park is probably all muddy.
June 4, 2008 | Unregistered CommenterErik K.
It was funny, after the 520 pull I was obviously very happy, but the post 515 celebration was by all accounts much more entertaining. There was some hand slapping and yelling followed by the head butting of a wall. Then alot of laughing and smiling which is why I had to get my head back in the game before that last pull.
June 4, 2008 | Unregistered CommenterJeremy
not going to be able to make it to st. mary's. going to do the wod at they gym shortly & will post.

have fun everyone!
June 4, 2008 | Unregistered Commenterstephanie
Did the WOD bottom up. Modified push-ups, jumping pull-ups.

4 Rounds + 8 squats

It was fun to be back in St. Mary's park!
June 4, 2008 | Unregistered CommenterMichele
kouvenhowen,One of the nice things that came along with specialization of training was the community that it fostered. Before CrossFit, there was no generalized fitness program that provided a platform for people to communicate, compete and grow as athletes together. A little off topic, but I think the community aspect of this is so important in fostering athletic development. Just something i was thinking about.Thanks for the comment!

WOD5 Rounds, 15 pull-ups, 27 Push-Ups

Not very challenging from a cardiovascular standpoint, more so in terms of muscular stamina. stupid push-ups.

It was great to be back in the park. CFSBK has come a Long way and i'm so happy to share this program with all the wonderful people i've met through it. you guys inspire me every single day.
June 4, 2008 | Unregistered CommenterDavid Osorio
Great to see Michele and Zak back! And it was fun to see the origin of CFSBK, before I knew about it and the incredible people I was destined to meet.

4 rounds plus 15 pull and 17 push.subbed jumping pullups.
June 4, 2008 | Unregistered CommenterMargie
7 Rounds as RX'd. I am looking forward to doing Cindy again.
June 4, 2008 | Unregistered CommenterJeremy

5 rounds + 7 pull-ups, thanks to the encouragement of everyone there.



It was rather nostalgic to be back at the old park. Last time we did Cindy there, I had to sit down on my walk home for fear of being visited by Pukie The Clown. I'm glad I've stuck with it, it's been a great ride.

June 4, 2008 | Unregistered CommenterErik K.

3 rounds, bottom up + 45 squats, 30 pushups and 1 pullup. Pushups on knees and jumping negative pull-ups. Pushups killed me!



Next time I use Margie's strategy of not resting during exercises, not in between (quick transitions).



Really enjoyed working out at St. Mary's, let's do it again!

June 4, 2008 | Unregistered CommenterBethany

Oops, I meant to say Margie's strategy of resting during exercises (between reps) instead of during transitions. I was definitely taking my sweet time going from one exercise to the next.

June 4, 2008 | Unregistered CommenterBethany

Did this at the Fort Greene Crunch to the soothing sounds of Top 40, 6 sets even. Felt much harder than the last time I did Cindy (not including Murph) when I did 19 unbroken sets. Pushups killed me today.

June 4, 2008 | Unregistered CommenterChris H

5 Rounds plus 15 pullups and 20 push ups of the 6th round.

June 4, 2008 | Unregistered CommenterJohn B.
Hey guys,

In honor of the primal blueprint post and the fact that it's gonna be HOT this weekend - anyone up for a long amble to somewhere fun after the noon class on Sunday? Would it be crazy to walk to the beach? Or part way? Or at least to the water in Red Hook?
June 4, 2008 | Unregistered CommenterMargie
Jeremy - This is for you.

http://media.crossfit.com/cf-video/CrossFit_RipSquats315x10.mov

Rip squatting 315 x 10.



June 5, 2008 | Unregistered Commenterxuan mai
4 rounds, 15 pull-ups, 27 push-ups

it was so great doing the wod at saint mary's!! it is always so much fun working out with you guys. that park make me think about how cfsbk has grown. i am happy that i am part of such a wonderful group of people. hope you all have a great day!!
June 5, 2008 | Unregistered Commenterjohn c
Hey guys, gonna be out of town again this weekend so won't be able to make it.

Did "Helen" as rx'd at the Park Slope Crunch

15 min
June 5, 2008 | Unregistered CommenterKent
5 rounds and 13 push-ups

Was fun working out at the park!

Margie --- an *amble* to the beach?! Insane idea! If that is your idea of an 'amble' remind me never to go hiking with you :-p

Cheek aside, it could be fun to have a 'muscle beach' outing one of these days... I just can't make it this Saturday
June 5, 2008 | Unregistered CommenterAllan E
Allan - I was just thinking out loud... I looked up the mileage and it's 8 miles from the Lyceum to Coney Island, so... maybe that's a bit ambitious.

Sunday, not Saturday!

Maybe we just take the train to the beach and walk around once we get there. But I think i'd be fun to explore some of the neighborhoods in our fair borough.
June 5, 2008 | Unregistered CommenterMargie
or we could just take my car to the beach...I should be able to make it on Sunday - if I can make the WOD, I'm definitely up for going to the beach after.
June 5, 2008 | Unregistered CommenterMichele
I am down for working on my tan.
June 5, 2008 | Unregistered CommenterJeremy
ok i think the point is being missed here. there should be ambling. to a destination. like our primal ancestors....

come on people!
June 5, 2008 | Unregistered CommenterMargie
my other post was from Tuesday. WOD today:

20 min. max rounds of

15 Pullups30 Pushups45 Squats

4 rounds + 8 pullups

Felt pretty sluggish except for the squats.
June 5, 2008 | Unregistered CommenterKent
Main page today - 5x5 squats at my local Globo Gym. Went bare foot and everything - not too bad.

185, 195, 205, 210, 215

I was unsure of my 5 rep max. I think I could have hit 225 earlier.
June 5, 2008 | Unregistered CommenterJohn B.
Legs are beat up, did the main page WOD instead of my squat program5x5 sets across @285

Finished off with some press work 3x5 @150
June 5, 2008 | Unregistered Commenterjeremy

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