Press
Wednesday, April 13, 2011 at 8:00PM 4x3
(5lbs heavier than last week, if all sets were completed successfully)
Superset worksets with 5-10 strict pull/chin ups or ring rows
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(e3/4) compare to 4.7.11
For Time:
Run 1 Mile
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compare to 5.15.10
Watch this video before your mile test today.
David has some fun with Kettlebells
CFSBK behind the scenes!
Sometimes we get asked who the sinister forces behind the scenes at SBK are. For your own personal interest, here goes:
Blog: Coaches David and Shane alternate the blog every week. Shane's posts are wittier than David's and usually have better grammar. David's posts have perfect spacing and lots of exclamation points!!
Photos: Malcolm, Asta and Dan R all contribute photos for the blog. You can usually see the photographers name in the bottom corner of the picture. If theres no name it's usually taken by one of the coaches, these are usually blurry and poorly framed.
info@CrossFit.. The mysterious info@ account is managed by none other than Ariel K. Ariel handles prospective clients and light member issues. Whenever things get "real" she forwards them to David.
Newsletter: Coach Fox writes the content for the newsletters while Ariel does the formatting and distribution. Get stoked cause another one is on the way soon!
Group Class Programming: This month Coaches Margie and Jeremy are heading up programming. The previous few months have been programmed by Coach Fox and before that it was David. We love to talk programming so please ask us as many questions as you can!
Cleaning: Every Wednesday and Saturday Vilma C comes to the gym and does a deep clean. On Saturdays after classes the entire gym floor is mopped and disinfected. On Tuesdays, Thursdays and Sundays Jonathan A (Juliana A's little brother) comes in and does some light cleaning and equipment arrangement. He listens patiently while David describes in excruciating detail exactly how the bumpers need to be stacked and which way the kettlebells should face.
Graphic Design + Merch: Most of our shirts, logos and graphics have been designed by the good folks over at Quist Industries (Paulie and Becca S). We're working on some cool new summer designs a sign and.. those ellusive log books you've heard so much about but never seen.
Build out: Both Coach Jeremy and Josh M have done construction on the gym. Josh built our medball racks, speaker stands, storage room (in the office) and the clothing rack by the sign in desk. Jeremy build the Wall ball targets, Platforms (with a little help) and white boards. Our next projects are Handstand Push-up stations and more indoor Wall Ball targets.
Accounting: Fernando O (David's dad) who is a more mature, more organized and more type A version of David graciously donates his time and energy to make sure CFSBK's finances are in order and David isn't spending the gym into non-existence.
Odds and Ends: We've had so many people contribute in little ways over the last 3 years that it would be impossible to give everyone their due recognition in this blog post. From equipment donations, help with moves and equipment building, transportation, furniture donations, links for the blog and everything in between, this has truly been a community project. Thanks so much to everyone for all their contributions, comments and commitment to the program!
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Is Sugar Toxic? NY Times
Aliens are Real! Truth Seeker
Reader Comments (27)
The Sugar and Alien articles were worth reading.
I feel like I got every spoiler at once. Oh well, I'm sure there are more secrets we have yet to find out.
Now, onto the shameless plug:
This Sunday from 4-8 is the Annual Brooklyn Tri Club membership meeting at the Rock Shop. This is for anyone who has ever had any interest triathlon (or any one of the 3 events), or in the membership benefits of the club (and there are plenty!). Plus: FREE FOOD AND BOOZE! Food is coming from Oaxaca Taqueria, and apparently there will be no shortage of drinks. Also, lots of free swag and raffle prizes from our sponsors, plus a gear swap.
So, in review: Sunday, Rock Shop, 4-8, free food, free booze. RSVP here: http://doodle.com/vfzpaae8g3p9zwvg
If you know anyone who wants to buy a cervelo p2c, I think it's about 2 years old or so, let me know. It's a mean machine. I can't remember the frame size offhand but can easily get that, I am about 6 feet tall for a starter. It's a rocket.
If you send me the details, I can post it on the BTC boards.
http://www.reebok.com/US/product?modelId=000EF495&articleId=J83188
Hope to make it by today for some pressing and the mile test!
My vote for the ladies is Claire.
Press Thursday:
WU: 45x5, 65x5, 75x3, 85x2, 95x1
Work: (100x3)x4 (supersets of pullups: 7,7,7,4)
Skipped mile run.
1 mile run6:08. Big PR. More in the tank. Rawk.
Sectionals WOD 11.4AMRAP 10 Minutes60 Bar Facing Burpees30 OHS @ 12010 Muscle-Ups
Made it to 21 Overhead Squats. I'm pretty happy with this as I thought I'd get totally crushed by the OHS's but I feel like I was able to hold my own for the most part. I did 10 unbroken to start, then 4, then a mix of 3s and 4s I think. Thanks to Fox for judging.
Really fun WOD!
Great work to all our Milers today! Great time coaching 6am, 7am, 5pm, 6pm 7pm and On Ramp at 8. As well as all my private clients throughout the day.
2k row8:52:7David helped me plan out a strategy and then coached me through the row which made all the difference. Thank you!
Press 85x3x4
Mile--7:13 in some very clompy Chucks which kept me from catching Jess. It felt pretty good. I'm off for a big road trip the next week and a half...KC, Wisco and home. See you when we get back.
Press @ 135. Heavy, and I was getting off balance and doing a little heel lift which was kind of cheaty and was actually making the lift harder. 4th set got it under control and the weight shot up.
Mile in 5:58. Didn't feel very good, I feel pretty heavy right now and have not been running nearly enough. Time to get serious or I might not make it back from Ragnar.
6:45 on the run. Fastest I've run in about 11 years.
Misread the workout last night and did push press. Although my mile was very slow. I am proud of it. I kept my heels from hitting the ground, had a steady pace and NO shin splints!
Hoping crazy work schedule ends soon so that I can get back to the classes, its more fun with other people.
Press:(45x5, 65x5, 75x3)work: 80x3x4superset with 3 strict chins.-glad I only had to do 3 reps. all went up fine.
1 Mile:7:20-yuck. even the gorgeous evening couldn't make this better. I think I started out too hard and lost steam. Got a side stitch around the halfway point too. again, yuck.-new goal--sub 7 mile!