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Tuesday
Apr092013

Rest Day

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Do you love awesome pictures of CFSBKers as much as we do? Well then head on over to Bekka P's Flickr page to see some more shots like the one above from 13.5

  • Last week we linked to this beautiful video of Chad Vaughn Snatching. Check out this follow up where Chad talks about his positions and what he's thinking while lifting heavy.

The Veggie CSA Deadline is April 15!

Sign up today for the Sol Flower Farm Vegetable CSA, which starts in June. The deadline for registration is April 15. Don't miss out on this awesome opportunity, and don't forget you can post to the blog if you're looking for someone to split a share with. Veggie CSA sign-up details are here. Email Michele with questions: mignyc (at) gmail dot com.

Hold the Date: CFSBK Field Trip to Herondale/Sol Flower, June 30

We're working with our CSA farmers to plan an awesome trip upstate for any interested CFSBK members. Farm tours, a big picnic, and even farm WODs are all in the works! Save the date: Sunday, June 30.
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CrossFit... What is it??
Strength Training as a Family Affair NYT
"I'm Google" (Keep scrolling down)

Spasm!! Spasm!! Dang It!! Cathletics

Reader Comments (44)

Given that there are no classes this weekend, will we be able to come in on Thursday and Friday?

April 9, 2013 | Unregistered CommenterJoy

Joy - Regular Thursday schedule, only morning and noon on Friday. No OG.

April 9, 2013 | Unregistered CommenterFox

Thanks Fox. If we come in on Thursday, will there be different WOD on Friday am?

April 9, 2013 | Unregistered CommenterJoy

To continue to bombard management with questions: will there be comp class today?

April 9, 2013 | Unregistered CommenterMatt Katz

6am with Jess and McDowell. Monday's WOD Rx: 13:08. Finished the run right around 4min. Finished the first 15 hspu's right near the 5min mark. And then took another 4:30min to finish the next 15 hspu's. Ugh, not a pretty sight. Haven't kipped hspu's in a while and I kept kicking out too much knocking myself off the wall.

April 9, 2013 | Unregistered CommenterPeter

Last night's "strength" cycle...

I put parentheses around strength because I felt like weak-sauce yesterday...

Squat: 225x3, 280x3, 295x3
Was going to work up to a triple at 325 but I decided to postpone that until Thursday after some better rest and recovery.

Which I then immediately undermined by drinking too much wine with Dave Byrd and staying up waaaay later than normal. Apparently I really don't want to be recovered and strong. Stoopid. Watching the Bones Brigade movie again was fun though.

April 9, 2013 | Unregistered CommenterRob Is

Oo good question Joy! I had planned on Thursday and Friday mornings to come in..

April 9, 2013 | Unregistered CommenterJB

Dr Metzl's a good dude. Put a metal plate in my pelvis.

About the CSA, does anyone know when the next meat one starts?

April 9, 2013 | Unregistered CommenterLuca

@Luca the meat CSA is going month-to-month style, it's all here:
http://herondalefarm.com/wp-content/uploads/2012/04/HerondaleFarm2013CSA-copy.pdf

strength cycle week 4!
squat: 150x3x5
bench: 85x3x5
deadlift: 175x5

heavy, heavy & more heavy, but still moving at least!

@MGMT what am i to do with myself for a whole weekend if the gym is closed?

April 9, 2013 | Unregistered Commenterginacatto

Ah yes. Separate programming available for Friday!

April 9, 2013 | Unregistered CommenterFox

Does anyone know anything about CrossFit Hell's Kitchen? My friends are thinking of buying a Groupon for a month of classes there and I'm trying to help them determine if it's legit.

According to Groupon (http://www. groupon.com/deals/crossfit-hells-kitchen-new-york), the "essentials course is not required to participate in Crossfit classes for this offer" which concerns me...

April 9, 2013 | Unregistered CommenterAndrew M

Andrew: I think Christian went there and wasn't a fan. I could be wrong, but I remember them offering him a job as a coach after he had been there a month? I tend to be skeptical of the Groupon gyms too.

April 9, 2013 | Unregistered CommenterMatt Katz

@ luca

if you want to talk about meat csa options, feel free to email me.

mignyc (at) gmail dot com


--michele

April 9, 2013 | Unregistered Commentermichele

Were the left keys on a red carabiner? Thought I left those at work so I just slept outside since the weather was so nice.


Just kidding but I did think I left them at work.

April 9, 2013 | Unregistered CommenterSlept outside

@Slept Outside:

There are keys at the gym. Check in today/tonight to pick them up at the Front Desk.

April 9, 2013 | Registered CommenterDavid Osorio

Has anyone seen (2) thin band silver rings (they're slightly hammered/textured and they're square!). I lost mine and am hoping someone randomly found them on the ground.

Sigh.

April 9, 2013 | Unregistered Commenterasta

GINA GATTO! Cards against humanity and booze!

April 9, 2013 | Unregistered CommenterJB

Samir had mentioned putting together a little outdoor running/bodyweight WOD at the Red Hook track this weekend (possibly followed by AMRAP tacos if the trucks are out). I'm definitely in for that, are we talking Sat or Sun? Weather looks to be cooperative for either day.

April 9, 2013 | Unregistered CommenterTodd

Asta - I found them in the coat room on Saturday and gave them to Lisa at the front desk.

April 9, 2013 | Unregistered CommenterLauren B

Todd and Samir --depending on the time I may be in. I have a 1.5 pood KB that can travel.

April 9, 2013 | Unregistered Commentershawn$

1000m Run
30 HSPU
1000m Row
12:28 Rx'd

I run slow. I finished the 1000m just after 5 minutes. Got right to the HSPU and figured I'd do 7-10 to start out. Went 7-4-4-3-3-3-3-3 plus a few no reps for coming off the wall. I opened with a 1:38 for a power 10 and then hung around 1:46-1:52 for the rest. The row was the hardest part for me since I felt like I had to make up time on it. I should run faster.

April 9, 2013 | Unregistered CommenterFox

I'd be in for the Red Hook WOD. The past few weeks I've been running for an hour or so and doing bodyweight stuff on Saturdays and Sundays, but haven't done anything fast yet except striders. Something like a solo Distance Medley Relay (1200, 400, 800, 1600) with bodyweight "rest" could be "fun." Or scale to a Sprint Medley Relay (400, 200, 200, 800).

No tacos till April 28.

April 9, 2013 | Unregistered CommenterSam

In for track WOD -- great idea, guys!

April 9, 2013 | Unregistered CommenterKMo

Track WOD sounds awesome!

FYI - get there early, the track and the field inside it are often in use on the weekends by teams with permits and stuff...

April 9, 2013 | Unregistered CommenterFox

andrew -- i started at crossfit hells kitchen. it was fine. worth checking out for sure. it's nothing like cfsbk... but i get the feeling that few boxes are.

April 9, 2013 | Unregistered Commenterariel

If there is an early carpool to Redhook I'm in, and I have a KB, I think it's a pood?

April 9, 2013 | Unregistered CommenterJB

The warm up is: run to Redhook

April 9, 2013 | Unregistered CommenterCrystal

Yes, but the cool down is brunch at Fort Defiance.

April 9, 2013 | Unregistered CommenterJoy

Who is Sam, and why no Tacos until the 28th?

April 9, 2013 | Unregistered CommenterDH3

By who I mean last name. Not some esoteric philosophical question. Although,I should be asking who is sam philosophically if you are willing to give up tacos for a few weeks.

April 9, 2013 | Unregistered CommenterDH3

Hahah... Sam means no taco trucks in Red Hook until April 28th. Don't worry, nobody's trying to stop DH300tacos' taco consumption.

April 9, 2013 | Unregistered CommenterTodd

@todd thanks for clarifying.

That brings up a better question, if there are taco trucks by melody lanes everyday for the entire year, why on earth to taco trucks disappear.

Taco truck by IKEA?!?!

Ill quit my job tomorrow.

April 9, 2013 | Unregistered CommenterDH3

If my foot heals up by the weekend, I'm in for Red Hook. Stupid effing cantharidin.

April 9, 2013 | Unregistered CommenterStella

Track WOD is a great idea. I'm in.

April 9, 2013 | Registered CommenterDoug Jones

Mind your red meat!!!

http://www.nytimes.com/2013/04/08/health/study-points-to-new-culprit-in-heart-disease.html?_r=0

April 9, 2013 | Unregistered CommenterJakeL

A couple of years ago, Nick Klagge and I had gone to Red Hook and done the following excellent WOD:

400 m
50 situps
400 m
50 pushups
400 m
50 squats
400 m

So, you start and end with a 400m run and have three bodyweight movements in between. Simple as anything and a lovely little gasser. I'd be psyched to do it again.

April 9, 2013 | Unregistered CommenterSamir Chopra

Sounds perfect. Day and time?

Came in for 6:30 hoping to like tomorrow's WOD, but I left my lifting shoes home and "movement A" would have been hard enough for me even with the shoes, so I did yesterday's.

Managed to do both the run and row in 3:50 each, but sandwiched between was a slog through many many single HSPUs. I got stuck around 22 and managed to get to 25 when I decided I'd better get on the rower and try to get in under 15. Ended up going a little over, so a double DNF for me, but a helluva workout nonetheless.

April 9, 2013 | Unregistered CommenterTodd

6:30 with Josh and Melissa.

Awful, awful, awful.

Run 1000m- fine
30 HSPU- I used an abmat. Figured out kipping after i started loosing strict at about 12. Was lenient about no repping myself. A couple I didnt touch the wall and gave them to myself for locking out arms.
Row 1000m- I was the last to the erg, hate rowing and mentally wasn't in it. I think I made it to about 350m and had to go outside. Didn't puke. Rowed again until 800m and had to go outside. Didn't puke. Never felt worse. Didn't go back for a third time. Did 100 sit ups. Started feeling "better" and got on the erg to drill that rowing will not kill me. DId 500m and physically felt worse but mentally felt much better.

April 9, 2013 | Unregistered Commentercrystal

I think i only did 50 sit ups??? i have no idea. I just got a flash back and realized 25+25 does not equal 100.

April 9, 2013 | Unregistered Commentercrystal

@Todd and everyone else:

How about Saturday at 11?

April 9, 2013 | Unregistered CommenterSamir Chopra

I'm in.

April 9, 2013 | Unregistered CommenterJB

Saturday at 11 it is.

April 9, 2013 | Unregistered CommenterTodd

Aww man I love this track WOD and woul be all over it but I have to work Saturday.

April 9, 2013 | Unregistered CommenterLuke J

lol the "new guy" does this Rx'd in 6 minutes...sheesh.

April 10, 2013 | Unregistered Commentershawn$

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