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Saturday
Oct022010

Deadlift

65%x3x3

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Use 65% of 9.20.10
Back Off Week

Skill Work
Snatch technique work

Assistance Work
Turkish Get-Ups

Allison
Allison gives Tim a subtle cue

Happy Birthday, Ashley F!

Upccoming Foundations Cycles!

October Morning Foundations
10/7/10-11/2/10
Tuesdays and Thursdays from 7:00am-8:00am
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10/26/10-11/18/10
Tuesdays and Thursdays from 8:00pm-9:15pm
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___________________
If you went to Brutal Recess yesterday, what was your favorite part or most important take away from it?

Reader Comments (12)

Just a quick note for the coaches at SBK: I have a friend visitig who's been training at CrossFit KOP and hopes to get a workout in on Sunday.

Looking forward to deadlifting tomorrow -- wonder if Erik will be there...
October 2, 2010 | Unregistered CommenterDan Rx'd
Just signed up for my first NYRR races under team CFSBK! If anyone else is running these let me know...

-Marathon Kickoff-Race to Deliver-Jingle Bell Jog (in Prospect Park!)
October 3, 2010 | Unregistered CommenterNick K
yo.

just did the merrell down and dirty mud run this morning. highlight: "get your butt down or it will get shot off!" (yelled at while crawling through a foot and a half of mud.)

nick - i might be game for some races. let me take a look.



the baz
October 3, 2010 | Unregistered Commenterbrian z
p.s. nick and samir - next time you guys go to the track without me i'm gonna take it as a personal insult

baz
October 3, 2010 | Unregistered Commenterbz
Baz: Next time you don't respond to an invite on the blog (for two days running), I'm going to take it as a personal insult. But seriously, were you off the grid? We posted here on Friday and Saturday.
October 3, 2010 | Unregistered CommenterSamir Chopra
watching the women's triplet at the USAW event - kris clever just jaw-dropping.

also: singlet jokes - always funny.
October 3, 2010 | Unregistered CommenterMichele
Yesterday:-16 mile marathon-prep run at about 10:30 pace. This is the furthest I've ever run. Hard to imagine I'll still have to add on another 10 miles after that.

Today:-Snatch technique work-Deadlifts: (95x5, 125x5, 155x3) 165x3x3-Turkish getups: warmed up with 15# dumbbell, then switched to barbell: 22, 33, 43, 53 (each arm-up and down)

October 3, 2010 | Unregistered CommenterJess
Dang Jess! Phenomenal TGU weights! This after a 16 mile run?! Waaaay impressive. Good on ya.
October 3, 2010 | Unregistered CommenterDeb
agreed: jess is a beast.

samir: i get the blog posted to a feed in my actual brain and it was raining.

fool.

b
October 3, 2010 | Unregistered Commenterbz
Thanks Deb and Baz. I appreciate the support and will definitely need more of it as the marathon gets closer! ;). As an FYI, I'm not the only sbk-er running it...I'm just the most vocal.

Oh, and can somebody please explain this picture to me. I've been looking at it all day and don't know what's going on. I know, I know, I should have been at brutal recess yesterday but other obligations prevented it.
October 3, 2010 | Unregistered CommenterJess
Deadlift: 135x3x3

TGUs: 15lb kb, 25lb kb, 22lb barbell, 32lb barbell

Jess - Allison is demonstrating a fun partner KB swing movement that we did. Two partners stand face-to-face about 3 feet apart. One partner swings the KB, and the other partner catches the KB at the top of the swing and pushes down on it hard, increasing the intensity on each swing. It's a fun little KB-vs-human battle. Ariel was my partner on that movement and I'm sure she'd attest to the tension relieving qualities of this movement! ;)
October 4, 2010 | Unregistered CommenterBethany
just checked back...thanks for the answer Bethany! I'd love to see it demo'd! ;)
October 5, 2010 | Unregistered CommenterJess

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