Monday
Dec292008

WOD 12.29.08

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push Jerk 5-5-5-5-5 reps

Post loads to comments.

Accessory work
Straight leg raises, 3x8-12
or
Knee to Elbow practice

Partner stretch

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Fight Gone Burpee

Sunday
Dec282008

Back Squat

5-5-5-5-5

Post loads to comments.
compare to 12.10.08, 11.15.08

Accessory work
4 Rounds of :30 on :30 off at the following stations:
Box Jumps, 20"
Sit-up/Wall Ball complex, 10lb ball
Foot Speed drill, 10" box
Kettlebell Swings, 1 pood

Post sum of lowest scores to comments.

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Level 2 reviews the Accessory work movements.

Check out this Great site!
Beyond the Whiteboard

Saturday
Dec272008

WOD 12.27.08

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

Accessory Work
PNF Hamstrings/Calves

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Ed, Asta, Ilya and Jillian prep for "Annie" during our Teaser Class.

Teaser classes are a great way to get a taste of CrossFit before signing up for a Foundations Cycle.  Each class covers elements of the CrossFit Warm-Up, 1-2 low skill movements and wraps up with a short workout. Come see if our program is right for you any Saturday at 11:15am.

Wednesday
Dec242008

Happy Holidays

Have a safe and happy holiday season, everyone! 

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CFSBK beyond The Lyceum

Learning a new activity or sport is at the top of the Crossfit pyramid. It challenges your body and mind in unexpected ways, preventing you from stagnating as an athlete. As CrossFitters, we are already fans of variability and functionality in our workouts, so let's take that interest beyond the walls of the Lyceum and play with skill-based, real world activities.

Brian Scott has offered to lead us in a series of monthly SBK Fieldtrips to mix things up and get our bodies and brains moving in new ways. We've generated a great list of activities, including kayaking, horseback riding, bouldering, kickball, cross-country skiing and more.

For our inaugural event, we are going ice skating!
When: Friday, January 2, 6-9pm
Where: Wollman Rink, Prospect Park http://www.prospectpark.org/ice_skating
Cost: $5 for skating; $6.50 for Skate rental.
If you have activities to propose, or lead us in, please feel free to suggest them Brian and/or Margie.

Save the Date
On January 31st we'd like to have a party celebrating one year at the Lyceum and the community that has developed around SBK.  Everyone who has ever trained with us is welcome to join in on the food, drinks, music and Hooverball!!

Monday
Dec222008

Bench Press

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

Post loads to comments.
compare to 10.6.08 and 7.7.08

Accessory work
Max Dips, Rest 2:00 x3
Buelers 3x12

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CFSBK is Closed on the following dates:
Dec. 24th, 25th, 31st. 
We will not have AM classes on Jan 1st however we will be holding evening classes.

Equipment updates:
We've acquired 4 new York Barbells (Thanks, Rob!) bringing our barbell total to 13 bars!
30 more Jump ropes have been ordered as well as some new jump stretch bands and more chalk.

Sunday
Dec212008

"Cindy" or "Mary"

"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups

10 Push-ups

15 Squats

"Mary"

Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups

10 One legged squats, alternating

15 Pull-ups

Post your choice of girls and rounds completed to comments.
Compare "Cindy" to 9.10.08

Accessory work
Handstand Progressions

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Willkommen zurück, Andy!!

A solid DB rack position keeps the handles just about parallel to the floor with one head of the dumbbell secure on the shoulder. Keep your elbows slightly up and out to maintain postural integrity throughout the movement.

Saturday
Dec202008

"Jackie"

For time:

Row 1000 meters
45lb Thruster, 50 reps
Pull-ups, 30 reps

Post time to comments.

Accessory Work
3 Rounds NFT of:
10 Medball Cleans
10 Knee To Elbows

Mobility wk 4

CFSBK Notes
Journaling is an essential part of your training. 

Without a record of what you've done, strategizing WODs becomes a guessing game.  Your log shouldn't just include the workout, your weights and/or a time.  Here are some ideas for better journaling:

+ Track your rep schemes for better "gaming" in future WODs.
+ Keep notes on your reflections post WOD. Did you go too hard in the beginning and gas out? Did you sandbag on one movement? Were you on 2 hours of sleep and hung over? 
+ Look forward.  Set a goal for yourself next time you meet the workout. 
+ Was mobility or muscular imbalance an issue for you on any of the movements?  This can help make your accessory work more productive. Attack your weaknesses.

Here is an example:

"Fran" as rx'd 8:56
Thrusters 10-5-3-1-1-1/5-5-3-2/3-3-3
Pull-ups 18-3/10-5/3-3-2-1

"Hard workout, First 10 Thrusters unbroken wrecked me and slowed down my first round. Try 6-5-5-5 next time. Pull-ups weren't too bad, try to do the first and second rounds unbroken.  Aim for sub 8:30 next time. It's hard to finish the top ROM with thrusters, better shoulder warm-up and mobility before i hit this again."

Journals are available for $1 at the front desk.