Thursday
Oct162008

WOD 10.16.08

For time:
Row 1K
3 Rounds of
21 Sumo Deadlift High Pulls 95/65
15 Burpees
9 Thrusters 95/65

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Accessory work
Practice Jump Rope 5 minutes
Stretch

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Bjorn gets in some Back Squats at 6am

For Hillary: My overflowing box of Veggies Slate.com
Do Future Health Problems Begin During Gestation? Slate.com

Wednesday
Oct152008

Back Squat

3-3-3-3-3

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Accessory work
3 Rounds for time of:
25 double Unders
15 Ring Push-Ups

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Erik loads up for a heavy Deadlift

Monday
Oct132008

"Erin"

Five rounds for time of:

40 pound Dumbbells split clean, 15 reps

21 Pull-ups

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Accessory work
10 Minutes Jump Rope practice
Hip Mobility

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Amy

Robot Suit "Hal" to Enter Mass Production KanyeUniversity.com

Sunday
Oct122008

Row 2K

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Accessory work

3 Rounds of:
Windmill, 15 Reps each side
30 Overhead Sit-Ups
15 Russian Twists

Foam Roll!

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Sal runs a mile

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Jeremy Front Squats 50%BW for 30 reps

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David SDHPs 135lb
(Check out the SBK Scrapbook for more pics)

The day consisted of two events:

Hopper 1:
"The Crippler"
30 Front Squats @ 50% BW
Run 1 Mile

Hopper 2:
10 Burpees
135lb SDHP, 5 Reps
25 Double Unders
20 Burpees

135lb SDHP, 5 Reps

25 Double Unders
30 Burpees

135lb SDHP, 5 Reps

25 Double Unders
20 Burpees

135lb SDHP, 5 Reps

25 Double Unders
10 Burpees

135lb SDHP, 5 Reps

25 Double Unders

Needless to say SBK represented well at the event. Sal had an amazing showing and took 2nd place overall. His time on the first WOD was 7:27 and 9:11 on the second for a total time of 16:38.  The entire event was a great time where we got to make new friends, compete against them and then enjoy a Zone Friendly catered lunch and dinner. I strongly encourage everyone to come out to CrossFit events when they come up, they're always a lot of fun and a great way to gauge your fitness against a wider pool of athletes.

Concept2 2K world records

Friday
Oct102008

WOD 10.11.08

TBA 10/11/08


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Emily sneaks in some post WOD flexing.

This weekend Jeremy, Sal and myself will be participating in the Mid-Atlantic Hopper Challenge.  CrossFit events like these are a great opportunity to compete with new people in a new environment. I encourage everyone to step out of their comfort zone and plan on competing in the next challenge that comes up.
Ankle Exercises with Bands Elite FTS
Aimee Anaya's 2007 Nationals performance AimeeAnaya.com

Thursday
Oct092008

"Ryan"

Five rounds for time of:
7 Muscle-ups
21 Burpees

Each burpee terminates with a jump one foot above max standing reach.

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Accessory work:
Foam Roll
500m technique row x2

This workout is in honor of Maplewood, Missouri Firefighter, Ryan Hummert, 22,  who was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

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What better way to spend a Wednesday night than Deadlifting and hanging out with friends?

CFSBK GYM ETIQUETTE pt. 3

Respect Weight, Respect the Movement.
As CrossFitters we pride ourselves on using functional movements to develop our strength and conditioning. We poke fun at typical gym-goers and their 'interpretations' of classic movements like the back squat and deadlift. All too often however that last pull on "Diane" or that 3rd round of Sumo Deadlift High Pulls on "Fight Gone Bad" can be unacceptably compromised for the sake of getting a better score.  It's true that at high intensity technical perfection is impossible to maintain but certain boundaries must be established to ensure your safety and the preservation mechanical functionality.  These movements are POTENT, their returns in fitness are unparalleled and therefore must be respected.  At CFSBK we stress that the rx'd loads are there as guides for you to determine what kind of workout it is rather than something set in stone. We're also of the contention that a sloppy ass clean or back squat is not PR material and big weights shouldn't be approached until consistency with the movement has been established. Take your time, practice the movements, practice them some more, THEN jump into the fire.

Missed your opportunity to sign up for our level 1? Why not Register for Guerrilla Fitness' cert on November 15th &16th.

Wednesday
Oct082008

Deadlift or Sumo Deadlift

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

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Accessory work
Renegade Rows 3x10e
GHD Russian Twist 3x12e

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Bjorn and Sal work their chesticles.

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Power Play Gymnastics

CrossFit Mom
Jon Gilson interviews Greg Everett AgainFaster
(thanks jeremy)