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Saturday
Jun012013

Back Squat

Fitness: 3x5 Across
Add 5lbs from last weeks Squats.

Performance: 5/3/1 (1 week)
75%x5
85%x3
95%x1+

or Back off 70%x3x3

Post loads to comments.
Squat e11/12
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AMRAP 8 Minutes:
50 Double Unders
15 Burpees

Post rounds completed and Rx to comments.

Home
Congratulations to Michael Ravitch and his family on the birth of their second child, Asher Saul Hurewitz-Ravitch 8 lb 1 oz!

Scheduling Reminder

There are NO Group Classes tomorrow morning/afternoon as we will be hosting Dr. Kelly Starrett for his CrossFit Movement and Mobility Trainer Course. Open Gym from 6-8pm will be on as usual.

CFSBK  Spartan Warriors!

Good luck to the CFSBK Spartan Team heading up to Tuxedo Ridge Ski Center this morning to complete the Tri-State Spartan Sprint.  The course is 4 hilly miles with 15+ obstacles which involve (among other things...) fire, mud, water and barbed wire.  Good luck team!

Team SBK:

Aileen Hanna, Alan Chu, Ava Page, Bianca Salaverry, Brad Devendorf, Coach Fox, David Fung, Ellie Myers, Gina Gatto, Greg Allen, Jay Reingold, Jessica Bailey, Coach Lady Fox, Coach Josh, Julian Vinocur, Kate Reece, Leslie Bolton, Matthew Chmielecki, Melissa Lloyd, Coach MeLo, Mirko Berloso, Nigel Snoad, Oleg Shibalov, Peter Mattis, Pierre Davidoff, Shawna Scheidel, Tom Shpetner, Zachariah Hodge

The Art Of Weightlifting

CrossFit Long Island City will be hosting Ursula Garza Papandrea and Cara Heads Slaughter for The Art of Coaching Weightlifting seminar on June 21-23, 2013. This course consists of 14 hours of instruction over 3 days, providing an in-depth explanation on identification of errors common in executing the lifts and the specific prescription of exercises that will alter movement patterns and timing. The seminar includes a review of lift progressions, a variety of lift related and supplementary exercises, and lecture and discussion on Russian versus Bulgarian training methods. This course is intended for new and experienced coaches who want to learn how to identify and correct technical errors. There will be a lot of actual lifting. Ursula Garza Papandrea is the first and only woman to attain USA Weightlifting’s highest coaching level (Level 5 Weightlifting Coach), an honor held by only 24 people. (She stands alongside Mike Burgener, Glenn Pendlay and Robert Takano). To learn more about Ursula and the Seminar, click the link above.
_____________________
Happiness and Intellectual Pursuits
. Meet Elisabeth Akinwale

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Reader Comments (13)

Friday Night Open Gym: FOUR THREE LIFT FRIDAY!

It was a scorcher last night. I spent the day at work hydrating in preparation.

This is Texas Method Intensity Day:

Squat: 355x3 (Ties my previous PR for a triple)
The bar felt really heavy on my back during warmups and the heat got into my head a bit. I was pretty nervous. Relieved to be moving on.

Bench: 225x2x3
Missed the last rep. Wonky bar path. Will repeat next week.

Deadlift: 375x5 (PR)
Pretty good. Still moving, pretty happy about this.

But alas, time ran out so Four lift friday was not to be.

June 1, 2013 | Registered CommenterRob Is

235x5x3, 3 rounds + 50dus. Forgot to put it on the board.

June 1, 2013 | Unregistered CommenterCarlos

Squatting partnered with Andrew M. (Thanks for taking video and watching!)

WU: 45x5, 135x5, 185x3, 225x2, 225x1
Work: 270x5x3

Accessory WOD: 2 rounds + 50 DUs + 8 burpees.

This was GOD-AWFUL. It was hot, my legs were shot, I could barely breathe.

Could we just have a moratorium on metcons in the summer? We could always start back around Halloween or so?

June 1, 2013 | Unregistered CommenterSamir Chopra

10am with Arturo and McDowell.

Squats: Wendler 1 week with BW:
[45x5, 135x4, 175x3] 205x5, 235x3, 260x10

3 rounds plus 27 DU on the WOD. Left drenched.

June 1, 2013 | Registered CommenterRyan

Rob, flashy numbers. And the link you shared from 70's big the other day was legit, tx.

I write from the couch, and I am not leaving it. There was a very superb showing at the spartan race - shout out to Melo for sure.

This thing got me smoked by the end of mile 1. There were these greasy jungle gym poles, and by about the fourth or so, I had so much sunblock (hopefully) on my hands, that I just slipped. Soooo... 30 burpees. After those, the weather was my enemy. I did not hydrate as well as I thought I had - it was hella hot. The course was laid out on this dinkus ski mountain that I went to dozens of times as a yoot. Well, running up basically every trail, was not dinkus. Add obstacles -I would cite uphill under barbed wire as the biggest dose of 'stuntman' - interested in what anyone else thinks.... Seemed like a lot of smiles all around at the finish. Special kudos to Matty Chm, Gina, and Lady Fox - I don't know what our time was (sub-Oleg, natch), but CFSB did a number on this thing.

June 1, 2013 | Unregistered CommenterTom

My first (and probably last for th summer!) 1pm class. Great group, but just way. too. hot. by then.

Great news is I ended this cycle with 145x3x5 on the LBBS, a 30lb PR from the last cycle! Also 24 double unders in a row, followed by 23 double unders in a row (also PRs!) on the 1st round of the WOD.
Sadly, after that I couldn't catch my breath the rest of the 7.5 minutes had a hard time continuing.

June 1, 2013 | Unregistered CommenterAmy

10 AM with McTuro.
Squat: 45x8, 125x5, 175x5, 205x5, 235x3, 260x7.
Some right knee wobble still.
WOD: 2 rounds, DUs and 9 burpees. I felt terrible after 1 set of burpees. Hello Summer. DUs sucked. Only LaRosa's yelling kept me moving a little.
A/R after. Felt good and needed. I need much more hammy stretching.

June 1, 2013 | Unregistered CommenterBen W

Thanks Tom!

Since FOUR LIFT FRIDAY was squelched by this thing called time constraints, I went to my 2nd gym, CRUNCH! in Fort Greene to get my press on.

First, let me remind you that Globo gyms suck. As does their equipment. The barbell was very pretty, shiny silver, but it was greasy, about 32mm diameter (about 4mm too fat) and had knurling as smooth as I've ever seen. In other words a total POS. Clearly I will never be able to DL there. Anyway...

Press: Wendler 5/Week: 130x6
This sucks since I got 6 reps at 140 last week. I was expecting 8 here. I guess I was fatigued from THREE LIFT FRIDAY!

DB press: 55x8x3

DB Curls: 25x10, 20x10, 15x10 for 3 rounds. 20 sec rest between sets, 3 minutes between rounds. The fastest way I can think of to get 90 reps. Clearly I have given this too much thought.

Lat pull-down w/ narrow grip: 115x10x3
Nice to have a cable-pull.

Face pulls (with split rope): 17.5 x20x3

I then walked on a treadmill w/ a steep incline while looking at mirror for 15 minutes. Luckily I had Relentless Roger and the Caveman Doctor to entertain me.

June 1, 2013 | Registered CommenterRob Is

Squats yesterday
255x3x3

WOD
4 rounds flat

Spartan Race today. Lots of fun. "Thanks" to Jess for signing me up, and thanks to Melo for running our motley crue. Holy shit that was hard. Iced coffee, 800mg ibuprofen, and a nap and I hope to feel normal.

June 1, 2013 | Unregistered CommenterFox

SPARTANS!!! Great time today and as expected outstanding showing by CFSBK. Thanks to MeLo for her strong leadership and thanks to my teammates Fox, Aileen and Bianca for getting me over the obstacles. Is it twisted that I am already checking out the
Super Spartan events?

June 1, 2013 | Unregistered CommenterJay

Congratulations MRAV & FAM!!!

June 1, 2013 | Registered CommenterDavid Osorio

Congratulations MRAV & FAM!!!

June 1, 2013 | Registered CommenterDavid Osorio

Great workout today - 1 round Spartan Race NFT ;)
I enjoyed the team race setting and meeting fellow CFSBK'er from the other classes.
I am looking forward to the next one.

June 2, 2013 | Unregistered CommenterAlan C

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