Saturday
Jan102009

Power Clean

1-1-1-1-1

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compare to 11.12.08

Accessory Work
L-Sit Practice
Foam Roll/Stick

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Staci, Steph and Margie

Register for the CrossFit Games North East Qualifier

Saturday
Jan102009

Weighted Pull-Up

3-3-3-3-3

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Compare to 10.27.08 and 9.24.08

Accessory work
3 Rounds For Time of:
15 Thrusters
30 Box Jumps

Loading on the Thrusters is based on bodyweight.  Choose 65%, 60% or 55% depending on capacity.  Set up the box jumps to about mid thigh level.

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Grant squats 375x3
Pictured also was our guest last Thursday, Mac from CrossFit Cherry Point

Dumbbell Vertical Press CF Journal (with standards)
Can One be Both Vegetarian and Primal? Modern Forager
Question and Answer, Coach Classman CrossFit

Friday
Jan092009

Rest Day

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Welcome our first Foundations Cycle of 2009!
Ari, Jillian, Saysha, Asta, Scott, Ed and Ilya learned the CFSBK Warm up and got a taste of "Tabata Squats".  7 more classes to go, guys!

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CrossFit Beyond the Box
Last week's Ice Skating trip was a great success with 13 people coming out to "learn and play new sports".   January's sport.. HOOVERBALL!!

What is your favorite television show?
Apple Introduces Revolutionary new Laptop with No Keyboard The Onion
Check out Kent in The Onion video!

Thursday
Jan082009

Back Squat

3-3-3-3-3

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Accessory Work
3 Rounds NFT of:
5 Turkish Get-Ups, each arm
10 Knees To Elbows

If your skill set is there, go Heavy on the Turkish Get-Ups today.  Knees to Elbows are  strict, aim for one second at the top and bottom of each rep without kipping.

Mobility 5

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Charmel and John C improve their GPP.

Not For Time (NFT) implies that increasing work capacity is not the primary objective for the workout.  Strength, flexibility, coordination, agility, accuracy and/or balance can play more dominant roles depending on the movements selected and the intentions of the athlete.  Have fun with them.

Wind Suits!
Physical Subculture's DVD Preview

Wednesday
Jan072009

Power Clean

3-3-3-3-3

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Accessory Work
3 Rounds for time of:
2 Rope Climb Ascents, 15 ft
15 Handstand Push-Ups

Mobility 5

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Mike works a Forward Roll

Dialing in Your Diet Nutrition Seminar at CrossFit Virtuosity
Power Athletes Magazine Archive

Sunday
Jan042009

Weighted Pull-Up

5-5-5-5-5

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Accessory Work
Forward Roll practice
Renegade Rows 3x12
Mobility 5

P1000295
Jeremy

Eat and Workout Like a Caveman The Art of Manliness
10 Manly Feats of Strength The Art of Manliness
Your Granpa's Diet Plan The Art of Manliness

Sunday
Jan042009

Back Sqaut

5-5-5-5-5

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compare to 12.28.08

Accessory Work
For Time:
Inverted Ladder couplet:
10-1 Reps of: Kettlebell Swings, 2 pood / 1 pood
1-10 reps of: Ring Dips or Push-Ups

Mobility 5

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Staci is STRONG

CFNYC Kettlebell Certification 2/28-3/1
Rob and Anne featured on Harbor City CrossFit's Blog