Friday
Nov212008

Clean and Jerk

1-1-1-1-1-1-1

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compare to 7.6.08

Accessory work
Russian Toss Fights, 3 Rounds
Mobility Wk1 DIY

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Team Queens. Brandy and Juliana

Strength Feat Compilation YouTube

Friday
Nov212008

Rest Day

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Leonid takes on "The Bear"

Mobility Week 1
Once you have gone through this week's mobility moves twice with a coach it is your responsibility to perform the posted reps on your own either before or after class.  These movements can also be done at home and require no prior warm-up. This week's evercises are: Cat/Cow, T-Twists and Side Twists. Week one has an emphasis on "Spinal Flossing" which describes movements that increase neural function of the spine by freeing impinged nerves.  Remember that we're not looking for a lot of mobility in the spine so go easy on the end ranges of motion.  It should not feel like an intense stretch.

Dr. Loren Cordain's intro lecture on the Paleo Diet

Part 1
Part 2

Thursday
Nov202008

WOD 11.20.08

4 Rounds for time of:
10 Dumbbell Clean Box Jumps
20 Double Unders
30 Two arm Kettlebell/Dumbbell Swings

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Accessory Work
Mobility W1: Spinal Flossing
L-Sit- 3 attempts at max hold on the paralettes

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Congratulations to Nicole on her first pull-up yesterday!

Play ball in Puerto Rico!
February 12 - 15th, 2009
Wood Bat baseball tournament in Puerto Rico

Brian Scott is the manager of the NY Baseball Giants.  They are a 25 and
over hardball team based in Queens and are putting together a tournament
team to go and compete in Puerto Rico.
Brian is looking for players to round out the roster.  For more information
go to:
 Www.nybaseballgiants.com
Or
Www.msblpuertorico.com
Or
Talk to Brian in class!

Wednesday
Nov192008

"The Bear"

7 sets of the sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

5 Rounds
Rest between rounds as needed.

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"Bear" Demo CrossFit

Accessory work
Mobility Week 1: Spinal Flossing
Foam Roll

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Shane takes Steve through the American Swing
Happy Birthday, Shane!!

Monday
Nov172008

"Helerg"

Three rounds for time:

Row 400 meters

1 1/2 pood Kettlebell X 21 swings

12 Pull-ups

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If anyone wants to brave the outdoors, they're more than welcome to take the kettlebell outside and use the scaffolding for pull-ups to get a regulation "Helen" time. The 400m run is to 3rd st. and back.

Accessory work
Elevated Lateral Planks (Shoulder Stability)
Prone Angels (Scapular mobility)

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CrossFit Support Group. Gillian, Erik and Paul

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Potluck goodness.
Most of us are over halfway done with the Paleo Challenge. What are everyone's reflections on the experience so far? How do you feel? Have you had any infractions?

Senior Discussion with Jim Baker CrossFit Journal

Saturday
Nov152008

WOD 11.16.08

4 Rounds For time of
225lb Deadlift, 10 reps
40 lb Dumbbell Thruster, 10 reps

Accessory Work
Jump Rope Practice
Ring Support Ladder
Roll/Stick Calves

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Amy and Conrad

Ricky Frausto Clean and Thrusters 200lbs for 15 reps at 150lbs bodyweight CrossFit
Men's Run 1820 Heat CrossFit Games
Women's Thruster/Pull-up 0920 Heat CrossFit Games

Saturday
Nov152008

Back Squat

5-5-5-5-5

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Accessory work

3 rounds NFT of:
12 Hanging Straight leg raises
15 Overhead Sit-ups
18 32" Box Jumps

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Low Bar Back Squat

Poliquin Biosig Seminar & Other Fun Robb Wolf
Insulin Resistance with Robb Wolf at CFSBK CrossFit
Fitness Program Saves Airman's Career Balad, USAF