Rest Day

Becca B OWNING some DB Thrusters

Check out Gabrus and David on CollegeHumor.com!

Post to comments what kind of warm-up sets and work sets you plan use for the following scenarios.  Use the weights closest to your current capabilities.

A: You're Back Squatting a 5x5 with a previous 5RM PR of (250/150/95).  You'd like to PR 5-10 Pounds today.

B. The WOD is a heavy Deadlift and Double Under couplet. These are the following Deadlift options: (275(rx)/225/185/155/135/115/95)  How did you determine what weight to use?

C. "Fran" comes up, here are the Thruster options (95/75/65/45)

D. You're going to Press a 5x1 with a previous 1RM of (200/145/120/90/42). You'd like to PR today.

10 Interesting Physics Facts Telegraph


Front Squat


Post loads to comments.
compare to 9.16.09

Skill Work
Handstand Practice

compare to Charmel Post FGB III

There are NO EVENING CLASSES THIS WEEK.  We are meeting Monday through Thursday at 6am and 7amotherwise we're closed.  We'll be posting no equipment WODs on all our nomal "on" days this week.

Monday at home CrossFit
Warm-up: DROMS and a jog around the block
Skill: Practice gracefully kicking up to a handstand against a wall. Spend ten minutes on this skill with plenty of rest in between inversions. Once you kick up, try to get "hollow" and keep your back straight.
For Time:
50 Squats
42 or 21 Push-Ups
50 Squats
30 or 15 Push-Ups
50 Squats
18 or 9 Push-Ups
Physical Culture From Around the World Ido Portal's Forum
1970's Polish Weightlifting Training Footage part 5/10


"Death By Pull-Up"

With a continuously running clock, perform one pull-up the first
minute, two the second, three the third and so on until you are unable
to complete the prescribed number of repetitions.

Athletes without strict pull-ups will perform a 5x5 with assisted strict pull-ups or ring rows

Post rounds completed to comments.

Accessory Work
Tabata Double Unders
12 minutes of Jump Rope Practice

Steph W sets up for a 250

Due to events upstairs and downstairs in the Lyceum, there are NO EVENING CLASSES this week.  We will have additional morning classes to try and make up for folks who can make it in before work.  If you're on a 4 week contract and you can't make the AM classes, please email me and I'll suspend your account for the week we're not meeting at night.

Monday 6am, 7am
Tuesday 6am, 7am
Wednesday 6am, 7am
Thursday 6am, 7am
Friday OFF
Saturday 10, 11, 12
Sunday 10, 11, 12


WOD 11.14.09

For Time:
Row 750m
21 Dumbbell Thrusters
Row 500m
15 Dumbbell Thrusters
Row 250m

9 Dumbbell Thrusters

Post time and weight to comments.
compare to 9.23.09

30 Pulls at 20 s/r
25 Pulls at 25 s/r

20 Pulls at 30 s/r

Foam Roll

Matt Enjoys Running

Welcome, USRowing!
USRowing will be at CFSBK taking some stills and video for an article they're doing about CrossFit.  Enjoy the workout in their honor.

Classes are at 10, 11 and 12 today. 


Rest Day

Carlos goes overhead with the 1.5 pood

This weekend USRowing will be at CFSBK to shoot some video and do some interviews on our program and how we use the Erg. 

Classes are at 10am, 11am and 12pm both Saturday and Sunday

Most importantly, Happy Birthday to Dan Reshef!!

Food Inc is now available online!
1970's Polish Weightlifting Team Training Footage Part 4/10
Woman Diagnosed with Fear of Vegetables Telegraph


Back Squat


Post loads to comments.
compare to 5x3 10.2.09

Double and Single Leg hops on the ladder
Handstand Kick-Ups, panel mat or partner

Assistance Work
Depth Lunges, 3x5e

Amy gets Inverted

Starting this weekend, we go back to an expanded weekend class schedule.
Saturday 10am, 11am, 12pm
Sunday 10am, 11am, 12pm

Also, there are no evening classes next week, however we will have 6am and 7am  classes on Monday, Tuesday, Wednesday and Thursday.  If you can't make the morning classes and are on a monthly package, please email me directly so I can suspend your account for that week and discuss training alternatives.

1970's Polish Weightlifting Team Training Footage Part 3/10


WOD 11.11.09

21-15-9 reps for time of
Deadlift, 225/185

Ring Dips, strict

Post time to comments.

Skill Work
10 minutes of either Rowing Technique or Jump Rope Practice

John B on Ring Dips

Check out CF LIC and Gillian Mounsey on CrossFit.com today!

1970's Polish Weightlifting Training Footage, Pt 2 of 10
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