Monday
Oct062008

Bench Press

5-5-5-5-5

Post Loads to Comments.

Accessory work
Barbell Row 3x8
Row 500m, 3 attempts
Play around with some Heavy (for you) Kettlebell swings.

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Med Ball Tosses

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Post WOD Foundations crew.
Laura, Cynthia, Shannon, Matt, Aaron, Steve, Matt and Lavall

Cynthia from Foundations is going to order a speed rope for personal use and wanted to know if anyone else wanted in on the order.  Jump ropes are economic, travel well and require regular practice.
Check out the details HERE and leave a comment if you'd like to place an order.

Sunday
Oct052008

Partner WOD 10.05.08

In this workout you and your partner must cumulatively complete the prescribed reps.  Only one person may be working at any given time.

75 Med Ball Tosses
150 Box Jumps
150 Knee To Elbows
150 Walking Lunges
150 Sit-Ups
75 Med Ball Tosses

Post time, partner and strategy to comments.

Accessory work
Stretch/Foam Roll

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Sal

Aimee Anaya's new Blog
A philosophy of Strength and Health

Thursday
Oct022008

"Nate"

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

2 Muscle-ups

4 Handstand Push-ups

8 2-Pood Kettlebell swings

Post rounds completed to comments.

Accessory work
Mobility Drills

test by steven burtondaniel tiff finals076
Steve Burton Daniel Photography at CFSBK

Some classic journalism for the newbies:
God's Workout
New York Times
Getting Fit, Even if it Kills You New York Times

High School Girls' Weightlifting New York Time (video)

Wednesday
Oct012008

Back Squat

3-3-3-3-3

Post loads to comments.

Accessory work
Mid-Hang Muscle Clean
Tall Cleans

P1000518
Kent

Note:
The white towels by the dry erase boards are to be used for wiping down sweaty equipment.  Abmats, stretching mats, benches and anything else you leave a puddle on should be cleaned up immediately after you're done. These towels are Not for personal use and should be put in the green bin when you're done.  Please bring your own towel if you'd like to wipe yourself down after a workout.

5 Foam Rolling Exercises Kinetic Fitness
How it's made - Bacon

Monday
Sep292008

WOD 9.29.08

4 Rounds For Time of:
10 Handstand Push-Ups
10 L-Pull-ups

Post time to comments.

Accessory work
Weighted Hip Extensions 8x3
Basic Bounce or Double Under Practice- 10 minutes

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Coach Shane

The Relaxation Response
Have you ever experimented with regular meditation or relaxation techniques?

Sunday
Sep282008

Deadlift

2-2-2-2-2

Post loads to comments.

Accessory work
Clean or Snatch Technique work
Knees to Elbows 3x12

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Fight Gone Bad Athletes!

FGB Photo Album 1 by Sean
FGB Movie 1 by Don
FGB Photo Album 2 by Bethany

Friday
Sep262008

FIGHT GONE BAD!

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Todays fight is 3 Rounds. The stations are:

Wall-ball: 20/14/10 pounds   10/8 ft target. (Reps)
Sumo deadlift high-pull: 75/55/45 pounds (Reps)
Box Jump: 20"/15"/10" (Reps)
Push-press: 75/55/45 pounds (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Today's workout is a charity event, normal classes are canceled and only preregistered athletes may compete in the event. Spectators are welcome!

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Edgar goes Chest to Bar

Check out this FIGHT GONE BAD WIDGET that lists every affiliate and how much they raised.
CFSBK has raised 7,303.01 to date. Great job, everyone!!!