Wednesday
Jan212009

Mid-Hang Power Clean

3-3-3-3-3

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Accessory Work
3 Sets of 5 reps of:
Mid-Hang Clean High Pulls

3 sets of 5 reps of:
Tall Cleans from the Mid-Hang

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Nicole proving you're never too old for Crossfit.
Happy Birthday Nicole!! 

Gymnastic Cert Goodness featuring Gillian Crossfit.com
The Clean High Pull Performancemenu.com

Monday
Jan192009

Press

5-5-5-5-5

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Accessory Work
Max Rounds in 15 minutes of:
6 Ring Dips
8 Pull-ups
10 Wall Ball Shots (20/14)

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Adam locks it out

Gillian's On the Road to the 2009 Games Crossfit.com
In case anyone forgot: Crossfit Push-up Standards Crossfit.com

Saturday
Jan172009

Front Squat

5-5-5-5-5


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Accessory Work
10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts, Bodyweight
Push-ups

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Jeremy showing how it's done. 

Good Front Squats/Bad Front Squats Crossfit.com

Friday
Jan162009

Mid-Hang Power Clean

5-5-5-5-5

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Accessory Work
3 Rounds of 8 Reps of the following complex (NFT)
Double KB/DB Clean
KB/DB Push Press
Walk out to Push-up

Just Like this...Only Better.

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Kevin Swings

Winter Strength Series: Part Deux

Tomorrow marks the beginning of part 2 of our winter strength cycle.  Over the next two weeks we'll be focusing on the Mid-Hang Power Clean, Front Squat and Press.  We're looking forward to seeing people solidify their technique with these movements and continue to put up new PRs in 2009.   


Safe Travels David, Margie & Gillian!

For those playing along at home David, Margie & Gillian are all out West soaking up all that sunshine and training with our friends on the Left Coast until next Monday.  Fear not, all classes (with the exception of the Saturday Teaser classes) will be running as scheduled.  We wish the travelers all the best and look forward to frequent updates of their adventures. 

See you all tomorrow!

Your Tight Hips Betray You San Francisco Crossfit

Friday
Jan162009

Rest Day

CrossFit Level 1 Certification at CFSBK
April 11th - 12th

Register Here!

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Balls.

Level 1 Certification: Fundamentals
The Level 1 Certification is an Introductory course on CrossFit's methods, concepts, and movements. On completing a Level 1 CrossFit certification, attendees will have the resources and a sufficient foundation from where they can continue independent and successful development as a CrossFit trainer or athlete.
Level 1 Certifications may be repeated as needed or desired at a reduced cost for each seminar. There is no prerequisite for the Level 1 Certification. -CrossFit

Happy Travels

Coaches Margie and David are off to California for 10 days.  We're going to visit some friends on the Left Coast and have some fun in the warm weather.  Shane and Jacinto will be leading classes while we're gone. Happy training, everyone!

Who PR'd on the first half of the Strength Cycle?

Thursday
Jan152009

WOD 1.15.09

4 Rounds for time of:
30 Overhead Dumbbell Walking Lunges, 30/15
20 Pull-Ups

To do the WOD as rx'd, carry a dumbbell overhead for 15 steps then switch arms.  If you'd like to experiment a little with a sandbag carry instead, feel free.

Accessory Work
Forward Rolls
L-Sit practice

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Leonid catches his breath.

Attention:
There will be no Teaser Classes on the 17th and 24th.

Save The Date! January 31st is still our party date.  We will be replacing classes with a Hooverball tournament, a Paleo style potluck and beer! Everyone is invited.  More details to come.

Paleo Food
Go to the "Foraging Pictures" link and check out all the great stuff you can find in Prospect Park!

Wednesday
Jan142009

Weighted Pull-Up

1-1-1-1-1

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Accessory Work
5 Rounds for time of:
95/65 pound Thruster, 5 reps
95/65 pound Hang Powercleans, 7 reps
95/65 pound Sumo Deadlift High-pull, 10 reps

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Shane sets up for some weighted pull-ups

Attention:
There will be no Teaser Classes on the 17th and 24th.  Three of our four coaches will be in California.

Old Time Strong Man Blog
The 11 Best Foods You Aren't Eating NY Times