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Friday
Jan032014

Rest Day

Snow Update:
We'll be on a normal schedule today. See you at the gym

Stay safe and warm!

Mike C also, Front Squatting

  • Elite level Triathlete, CFSBKer, coach and all around good guy Mike Olzinski has a great new blog called The Endurance Journey about his thoughts on health, happiness, and the pursuit of athleticism. He also recently shouted out CFSBK on his post, "A Year's Look at Strength Training for Endurance".


Suggest one good movie or tv series to devour on a long snow day.
___________________
An Ironman Who Wasn't Fit Enough: How CEO of Skullcandy Became a CrossFit Convert WSJ
Female Bodies and the Fitness Industry: The Way CrossFit Is Changing the Landscape Tabata Times
Don't just go along, ask questions about your CrossFit experience
A Few More Things I Learned John Welborn

Reader Comments (39)

Summer Heights High

January 2, 2014 | Unregistered CommenterMattychm

Game of Thrones! Bing watch if you haven't seen it.

January 3, 2014 | Unregistered CommenterMichelle B.

Rescue Me

January 3, 2014 | Unregistered CommenterFox

Downton Abbey

January 3, 2014 | Unregistered CommenterBecca Wolf

Snowstorms were made for 007:

A couple of gems from the three best bonds:

Connery: Diamonds are Forever, Dr. No

Moore: Octopussy, Live and Let Die

Craig (If you must): Casino Royale, Quantum of Solace

For me, I can't think of anything better to watch in a snowstorm.

Connery was the best, but I grew up on Roger Moore. The settings in India in Octopussy are just awesome, and Live and Let Die, Harlem, New Orleans, Haiti, it's unbelievable. love it. Yaphet Kotto in the house.

January 3, 2014 | Unregistered CommenterJR

The Walking Dead.

January 3, 2014 | Unregistered CommenterDolce

Wallander
Sherlock Holmes
House of Cards

January 3, 2014 | Unregistered CommenterGracie

Also, does anyone in gowanus/south slope have a shovel I could borrow! I'm on 14th btwn 3rd and 4th...or a snow blower...you know. nbd.

January 3, 2014 | Unregistered CommenterGracie

The Office - Brit version

January 3, 2014 | Unregistered CommenterJay

The Shield
Spring Breakers

January 3, 2014 | Unregistered CommenterAlex G

JR, I love how you've just made your opinion of Pierce Brosnan quite clear :)

I unintentionally (seriously, I was just dumb) sandbagged the LFPB test WOD this morning. Ring rows, strict pushups, 7 rounds + 5 squats. I did not sandbag that part (the pushups were horrible, and I'm hoping losing a little French fry weight will help with that), but then I thought we had to row for 2 minutes instead of 3. So I stopped, and when I started again I just couldn't get back to the calorie rate I was at before! 45 calories. DUH.

I think today might be a Friday Night Lights marathon. Started watching it a few months ago and like it a lot, but then ran into a brick wall of work and going home for the holidays.

January 3, 2014 | Unregistered CommenterStella

yes mattychm! although i prefer angry boys, you cant go wrong with any chris lilley shit.
jonah is my idol and i quote him all the time
http://summerheightshigh.wikia.com/wiki/Jonah_Quotes

January 3, 2014 | Unregistered Commenteruzef

Longmire (season 1 is on netflix for sure)
The Fall (5-episodes, on netflix)
Sherlock (this could be an all day thing, 6 or so episodes at 1.5 hrs ea)

I just started re-watching the X-Files with Dan (we started on season 4 but i'm tempted to go back to season 1!).

January 3, 2014 | Unregistered Commenterasta

I've been a proselytizing spree for Friday Night Lights again. Spent some hungover time on Wednesday watching the final season on TV, between infomercials for bacon bowls and a newfangled alternative to Q-tips. I almost cried a handful of times, not because of the terrible infomercials, but because that show moves me so deeply.

January 3, 2014 | Unregistered CommenterKate R

West Wing Season 1 - 4

January 3, 2014 | Unregistered CommenterBK

7am with Nick,

Biked from cobble hill, that ... was something.
LP on clean+split jerk at 135#, I was seeing stars after every lift, I think i need to up my protein intake.
LP on FSq 175x3x3

For an all day crazy fun time, watch "The IT Crowd"
Have you tried turning it off and on again?

January 3, 2014 | Unregistered CommenterPigeon

Fox is right: Rescue Me.

(Also: The Wire)

January 3, 2014 | Unregistered CommenterSpencer H

Luther
Trailer park boys

January 3, 2014 | Unregistered CommenterKim R.

Hi Guys,

Recently someone posted that they signed up for the Goruck challenge. I'm actually interested in signing up and wanted to know what was the date they signed up for?

Long snow day TV binge with either Sons of Anarchy or Walking Dead.

January 3, 2014 | Unregistered CommenterPierre Davidoff

@MGMT - is it possible to do the LBFB challenge wod tomorrow?

January 3, 2014 | Unregistered Commentershaye

@stella no Brosnan, no Timothy Dalton, no Lazenby. Nice guys, just the bottom half and don't make the cut for me.

January 3, 2014 | Unregistered CommenterJR

10am with Noah the wise, who I did not listen to and then heard it again from Fox after class.....double whammy. Lesson learned, I felt guilty for having to hear it twice and for failing so many times. :(

hang clean, squat clean, split jerk 63x3, 83, 103F, 93x2, 98x2 or 3....at some point Noah said that i was muscling it up, take some weight off and work on better form. That was not what I wanted to hear but I did! Went down to 93 for the rest of the time. Worked on faster elbows. Supposedly that looked better but it didnt feel any better. blah

front squat- 75x3, 105x3, 115x3, 120x2,f, 120F, 115x1,f I would not have failed had I listened to Noah and my body and would've got a better work out.

I blame it on the snow!

January 3, 2014 | Unregistered Commentercrystal

@Pierre. I signed up for Goruck! September 12th at 9pm. DO IT!!

Make-up post from yesterday:
Cindy Row Yer Damn Boat (AKA Cindy + AMCRAP - as many calories rowed as possible*)
6 rounds + 5 ring rows (this is what I get for having a "light" month of training...)
38 calories.
really, really, really looking forward to improving this.
*the phrase "AMCRAP" is stolen from Mat Katz. However, I was standing right there when he said it so I feel like it's cool I borrowed it.

Today. 10am.
I had to borrow Charlie's lifting shoes because I only had snow boots. They made my feet unhappy but THANK YOU CHARLIE!! I couldn't have done it without them. C&J up to 73#. Weight was totally manageable. Trying to work on having good form and not killing myself after my time off. Front Squats at 95#. Heavy-ish, but totally do-able. Noah made fun of me for finishing too early...and for being grumpy about not being able to feel the floor with my toes. Thanks Noah.

January 3, 2014 | Unregistered CommenterLindstar

I liked the Question Everything article. Thanks for posting!

January 3, 2014 | Unregistered CommenterKMo

Sorry one more. Super Troopers. "Littering and.....littering and....litterin and..." LOL!!

January 3, 2014 | Unregistered CommenterJR

What I liked most about the Question Everything article was that I felt that I already knew the answers to many of the questions that the author raised - such as "What is the over-arching philosophy of our box?", "How do we program?", "Why are we doing what we're doing,etc." Going out on a limb here, but I bet most of my fellow CFSBK athletes know the answers to these questions as well. IMO, this is what makes our box so great and why I am so committed to it: transparency, logic and thoughtful about what we do, why we do it and when we do it. Huge propers to David and all of the coaches.

January 3, 2014 | Unregistered CommenterJay

Pierre I am signed up for GORUCK May 2nd. Would love to have some company.

January 3, 2014 | Unregistered CommenterMattyChm

@lindstar I signed up on the 09/12.
@ Matt Let me think about it over the week end and I may join you for the May 2nd one.

January 3, 2014 | Unregistered CommenterPierre Davidoff

Battlestar Gallactica.
Biked from Clinton Hill to the 12pm class, which was interesting.

Clean and jerks were not coming together for me today at all. I kept landing too far forward and it was just a wobbly mess- 73#- not entirely sure how to approach this next week as I did this at 83# last week and it was ok and today it seemed to get easier as it got heavier but I was afraid to make bigger jumps because I knew it was not really happening. I guess I should just try to nail it at this weight before moving up..

Front squat- 135 x 3 x 3. Fox told me to 'shrug into the bar' which really helped for my last set.

January 3, 2014 | Unregistered CommenterCharlie

Glad a bunch of you knuckle heads made it through the snow to the gym today. Made it worth not sleeping in.

January 3, 2014 | Registered CommenterChristian Fox

West wing seasons 1-4, then ski to season 7. :-). I'm lovin elementary so get your amazon prime going there.

Today... LBFB Cindy boat was 7 rounds plus 10 pushups, but all aside from the first I was on my knees and ring rows. Cranked 61 calories on the row tho.

Then I paid out by dragging my daughter up the hill home to Carroll gardens in her sled.

Yesterday I came in for my imaginaryn9am class so ended up doing hill sprints.

January 3, 2014 | Unregistered Commenternigel

Silly me forgot it was Friday and showed up for 4:30 group class. Whoops!

Thanks to Melissa for not only letting me stay but helping me out and rooting me on!!

Yesterday's workout - 7 rounds + 5 ring rows (mostly knee push ups); plus 35 calories on the ERG

QOD - Homeland, It's Always Sunny in Philadelphia...and I agree with Rescue Me too!!

January 3, 2014 | Unregistered CommenterNan

Forgot to mention, best part about working out today was having to run from 7th avenue to the gym at 6am, with 6'+ of fresh snow, because the train was late.

Second best was having semi-private coaching with Nick (only two of us did tomorrow's workout).

44lbs Clean/Jerk, 10- from last time.. my technique obviously wasn't there
88lbs FS - 8lbs+ from last time, two weeks ago.
Got to the same weight with HBBS -must fix this, I can probably do much better on the BS.

January 3, 2014 | Unregistered CommenterMichelle B.

the obvious answer for me is BREAKING BAD

January 3, 2014 | Unregistered CommenterCamille

Rest Day:

Shovel front stairs, gateway, and sidewalk for time. Then...
Run several blocks in 6" of snow with excited dog. Then...
One hour of yoga at home. Wow, I've been missing this! Feel incredible.
Cash Out: Netflix

January 3, 2014 | Unregistered CommenterWhit H

THE KILLING! One of the best shows out there.

January 3, 2014 | Unregistered CommenterJakeL

OG!!!!!!! I haven't been to OG in at least a month?

Warmed up with a 50 calorie row.....just shy of 4 minutes. Reminder that I hate rowing.
Double Unders a few sets of 25+
and then my gym a.d.d kicked in: 25# db pp x10
snatch practice up to 63#
a muscle up attempt. It's not graceful anymore, got it and failed the third dip.
Push press, split jerk complex, 73, 83, 93, 103
pull ups 3, 3, 3, 3 i can't do 5 in a row anymore :(
push ups 10, 10, 10
GHD 15, 15, 15
and some rolling
ran to play with a new cat. ran home to make a quick "Thanksgiving dinner" while blasting Neil Young and singing along with Todd. Posting while the not so quick dinner is finishing up in the oven.

Yay snow day. Tomorrow the week end starts!

January 3, 2014 | Unregistered Commentercrystal

The Wire.

January 3, 2014 | Unregistered CommenterAdele

OG Olympic Lifting

Clean and 2 jerk
40 50 60 70 80

Clean and jerk
90 95 100xF,F,C,F,C (PR Clean)

Snatch
40 50 60 70 75 80xF,F 78xF,F

Did these in reverse order today, guess it helped on the cleans!

The 3x:30 of ring-support L-sits, some strict HSPU work, and some handstand practice.

January 3, 2014 | Unregistered CommenterTodd

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