Fitness: Hang Power Snatch + Overhead Squat
Performance: Hang Power Snatch + Snatch Balance
Fitness: 3x5 Across
This is probably getting tougher at this point. Consider smaller jumps (1-3lbs) and dynamic starts if you're running into a wall.
Performance: Wendler 1 Week
75%x5, 85%x3, 95%x1+
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Partner Fartlek Mile
Partner A sprints hard to their chosen arbitrary point (the hydrant down the block, etc...) while partner B jogs or walks to it. Partner B then sprints hard to their chosen arbitrary point while partner A walks or jogs to it. Keep the sprint efforts shorter than 10 seconds. Complete 3 rounds around the block. Run hard, rest as needed. Remember, pedestrians have the right of way!
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KH rocks a CFSBK TFBA Shirt while biking in Amsterdam
- Check out this free subscription to Paleo Living Magaizine on the iPad. It's completely free and won't auto-renew.
- Rogue released some videos about the novel equipment they made for the Games this year. Check it out: The Pig, The Itidarod, The Worm
- Got the competition bug? Represent CFSBK at the upcoming CF Subway Series events! There is still room in the CFSBK event on 8/17!!
Last Day to Support Jen Stopka!
Up for grabs:
- 1 hour massage with Inka Hodes
- 1 hour private yoga session with Whitney Hubbard
- 1 hour personal training with Noah Abbott
This raffle is open to everyone (not just CFSBK), so please pass along to all of your NYC friends!
Charlotte Kaiser and ioby
I've posted before about how I am on the board of an awesome organization called ioby (stands for "in our back yards") which provides a crowdsourcing/fundraising platform specifically for small neighborhood groups trying to improve their communities. What's special about ioby is that it creates a platform for donations (gifts to groups on ioby are tax-exempt, gifts to groups on Kickstarter aren't) specifically geared to *groups* (vs. individual fundraising sites like Crowdrise). So small civic organizations can raise $1,000, $5,000, $10,000 from individual donors. At the same time, ioby offers grassroots philanthropy opportunities for people who want to support neighborhood groups but maybe don't know where to start, and maybe don't have a ton to give but want to feel like they are making a difference.
ioby turns 5 this week and is at a critical juncture in its history as an organization. It's kind of make-or-break time. The board is trying to raise $30K - two months' operating expenses - over the next two weeks. We're already 1/3 of the way there.
I'll match donations to ioby made by CFSBK athletes, so all support is doubled! You can donate at https://ioby.org/cashmob. And check out a great video on ioby's work while you are there.
THANK YOU GUYS!!
How Exercise Changes Fat and Muscle Cells NYT