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Wednesday
Nov102010

Active Recovery

Lax Ball/Foam Rolling
PNF, Static & Banded Stretching
Mobility Complex


Post most challenging stretches and most painful foam rolling spots to comments.


This is the last day of our Back-off week before heading into the new strength cycle starting Saturday!
Use today as an opportunity to work out any knots, kinks or tight spots.



XtremeFTS Padova - Promo Video from Loris Pignoletti on Vimeo.
Check out this video for CrossFit Padova (Italy) directed by SBK member Loris P.


The Upcoming Strength Cycle will be comprised of the following movements:



  • Squat Variant
    Back Squat
    Day: Saturday/Wednesday


  • Pull
    The Clean
    Day: Monday

  • Upper Body
    Muscle-Up
    Day: Thursday


________________________________
Happy Veteran's Day!  Thank you to all the men and women of the Armed Forces for your service and sacrifice. 




________________________________
Check out more of Loris' awesome filmography Vimeo.com
Collected Training at Catalyst Athletcs Performancemenu.com
Chinese Weightlifters Training Youtube.com
More Chinese Weightlifters Training (In Chinese) Youtube.com

Reader Comments (17)

Hi everyone,

My birthday is this Saturday, and would love to see you for the celebration later that evening. Asta has put together an event at the Branded Saloon, 603 Vanderbilt Avenue, with paleo drink specials and live performances.

We'll start the boozing, reminiscing, and general trouble-makeing around 9:30PM, with the live entertainment to begin at 11:30PM.

Looking forward to seeing you!

-Dan
November 11, 2010 | Unregistered CommenterDan Rx'd
Nice work Loris!
November 11, 2010 | Unregistered CommenterLaurel
5x 250m erg sprints :49.3, :48.8, :48.5, :49.5, :50.6

I was pleased toget a few of those jump rope crosses during warm up.
November 11, 2010 | Unregistered Commentercarlos
Really really beautiful work Loris. I'm always eager to see things that reflect the poise and beauty of some of the stuff we do, and that definitely hits all the right buttons.

Plus, its not set to Godsmack. Major win.
November 11, 2010 | Unregistered CommenterNoah
hah noah.
November 11, 2010 | Unregistered CommenterMichele
Very nice video, Loris! I hope CFSBK drafts you to make a promo video for our box.
November 11, 2010 | Unregistered CommenterSamir Chopra
Anybody want to go see The Red Shoes at St. Ann's Warehouse saturday 11/22? I have 2 tix I can't use. You can email me at bodyfundi@earthlink.net.
November 11, 2010 | Unregistered CommenterDeb
Happy Veteran's Day to service men and women past and present. Thank you.

----

Nice work Loris!

----

Jess and I just came from a banya in Coney Island. Recommended!
November 11, 2010 | Unregistered CommenterFox
1. Fox, what is a banya? Like, Russian Baths style?

2. That video is gorgeous. Will and I were in Padova a few years ago. It was a pretty cool town. Incredible graffiti, and apparently also a CrossFit!

3. I was lied to by this blog. I read "Active Recovery", but this morning did Angie and now it hurts to type this. Note to self: don't believe the blog.

That is all.
November 11, 2010 | Unregistered CommenterRobin
i will gladly donate my equipment and services for a CFSBK promo, but only if it is set to Godsmack.
November 11, 2010 | Unregistered Commentercarlos
God's name is smack for some.
November 11, 2010 | Unregistered CommenterFox
I was able to get in some snatch practice this afternoon.

Warmup:-droms, jump rope, pvc snatch drills

Snatch:-from the mid-hang worked LOTS of high pull, muscle snatch and power snatch into overhead squat at 33, 43, 53.-Then worked squat snatches at 63, really concentrating on getting under the bar and being comfortable landing in a squat snatch.-Then decided to do the Snatch on the minute for 10 minutes WOD that I missed:-reps 1-5 @ 63lbs-reps 5-8 @ 68lbs-reps 9-10 @ 73lbs.I really felt like my snatch form came together today. Starting to feel comfortable with the squat snatch but still need loads of work.-Finshed with some tall snatches at 33x5 and 43x5. Then some snatch balances at 43x3, 53x3, 63x3.

Cool down:-Russian baths (Royal Palace) down by Coney Island. SOOO relaxing and much more spacious than the one in Manhattan! This could potentially be a fun beyond the box field trip!
November 11, 2010 | Unregistered CommenterJess
@SBKPower Clean+Clean (from boxes):80,90,100x3sets

Rack Jerk:80x2,90x2,100x2x2

Handstand Pushups:5,+vestx2xughhhbeen a while since I've done these.

Rating: Pretty okay
November 11, 2010 | Unregistered CommenterYoon
...and no belts were thrown today.
November 11, 2010 | Unregistered CommenterYoon
Good to get some active recovery in. Most painful was probably the adductor foam rolling. Thanks Shane for the extra calf stretches. I'm a little late on my goals for the month, but I'm going to shoot for 6 minutes at the bottom of a squat barefoot by the end of the month. Right now I can do about 3.
November 11, 2010 | Unregistered CommenterDan L
jackie @ CFV9:43

PR by over a minute - felt really good!
November 11, 2010 | Unregistered Commenterstephaniep
yoon, even your belt-throwing meltdowns are measured, fast, and precise, just like your lifting. we support you in good times and bad.

now go get some sleep.

strength b, session seven - "rest" session

squat w/u 45x5, 65x5, 85x5, 105x5work 110x3x3

bench w/u 45x5, 55x2x5, 65x5work 67.5x5x3x5

cleans

trying to fix my sucktacular clean non-technique with "Rip's Progression." Result --> easily my best reps to date.

w/u - Rip's progressionwork - 75x3x3

cooldown: hard foam roll punishment to glutes, quads and calves+ oaxaca salad w/chorizo, hold the sour cream and beans, son.

November 11, 2010 | Unregistered CommenterMichele

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