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

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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

Friday
Jan022009

Power Clean

5-5-5-5-5

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Accessory work
4 Rounds for time of:
15 Dumbbell Push Presses, 40/20
30 Sit-Ups

Mobility 5

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Hillary works on her Catch position

CrossFit Persevere
Welcome CFP! Coach Kim Malz got her L1 with us last October.
Blood Sugar Control Linked to Memory Decline, Study Says NY Times

Friday
Jan022009

Rest Day

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Jamie

Please show up at Wollman Rink tonight at 6pm tonight for Ice Skating
Cost: $5 for skating; $6.50 for Skate rental.

2009 CrossFit Games Regional Qualifiers
Eva T's Austere Heavy WOD CrossFit.com
Max attempts 15 Clean and Jerks at 224 CrossFit.com