Friday
May162008

CFSBK 5.16.08

"Achieving the Muscle-Up"
By Jon Gilson of AgainFaster

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Coach Allison will be at the "CrossFit Kids" cert this weekend and the "CrossFit Olympic Lifting Cert" next weekend.

Senatorial Candidate Introduces New Low-Carb Platform

Wednesday
May142008

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

There 6 mats left downstairs. Anyone who wants to come a little early to help bring them up would be appreciated greatly.

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Zak Posts Some Numbers

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Post Work-Out. How did our flag get all the way up there??

Roy & HG Commentary: Syndney Olympics 2000 Weightlifting

Monday
May122008

30 Muscle-ups for time

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If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

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Heat 1 sets up.

Cool Down/Unload:

Alternating Reverse Barbell Lunges 60% BWx8ex3

3 Rounds:
20 OH Sit-Ups
20 Reverse Sit-Ups

Here is the "Muscle-Up Formula" from the 6pm Class:
Pull-Up + Transition + Dip = Muscle-Up
Pull-up = False Grip + Full ROM pulling strength
Transition = Technique + Rotational Strength
Dip = Full ROM pushing strength + Ring Support

Why your elbows must stay in front of the bar during Presses.

Sunday
May112008

Actualizaciones

We've added a few new Beginner's Classes to our program!

Here is a detailed list of all our class times:

Beginner's Class Schedule
Monday: 6pm (Free for Foundation's Participants)
Wednesday: 6pm
Saturday: 11:15am
Sunday: 11am

Group Class Schedule
Monday: 7pm
Wednesday: 7pm
Saturday: 10:15am
Sunday: 12pm

We are now offering Weekly Unlimited Class Cards for 50$. If you go to 4 classes per week you save 30$, if you attend 3 classes per week you save 10$. Your may use the card for either Group or Beginner classes.

Athletes are encouraged to come early or stay late (depending on which class they participate in) and work on a skill or performance deficit in an open gym atmosphere. We all have things that we need to work on and this is a great opportunity to do just that. For example If your strength is lacking you may choose to supplement your training with some additional Back Squatting. Maybe you're after that first muscle up and need to work your transition and pulling strength, go for it. Are you tight? Spend an extra 20 minutes doing mobility drills and open up those joints.
Note: The running class gets equipment and space priority.

Monday night beginner classes will now be FREE for anyone who has completed any of our Foundation's Program cycles.

Foundations Cycle 3
We have confirmed the dates for our next cycle of the Foundation's Program. Classes have been scheduled for every Sunday at 1pm for the following 6 weeks (5/18, 5/25, 6/1, 6/8, 6/15, and 6/22).  Interested participants should send me a confirmation email so that we can solidify your slot.

The program will cost 180$ which must be paid either in cash or check (made out to David Osorio) by the second class. Students will receive a digital syllabus including a program overview, homework assignments and additional educational resources.

Space is limited and filling up FAST.

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Which member of CFNYC left us this gem?

Saturday
May102008

Overhead Squat

3-3-3-3-3-3-3 reps

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11am Class:
Max reps in one minute at each station. Today's WOD is 4 rounds.

Wall Ball 20 lbs.
Box Jumps 20"
Kettlebell Swings 16kgs.

Post score to comments.

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Cleiser Calcines


Nation's Joggers Sick of Finding Dead Bodies.

Saturday
May102008

"Fran"

Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster

Pull-ups

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Compare to CFSBKWOD 1.27.08

The First person to show me a receipt from their purchase of weightlifting shoes gets one free personal training session! (we will focus on an Olympic lift)

The Second person to show me their receipt gets 2 free classes (40$ Value)

The Third person gets... the awesome pair of weightlifting shoes they just purchased!

Purchase your shoes HERE or HERE
Why Weightlifting Shoes? (again)

Words can't describe...

Tuesday
May062008

WOD 5.07.08

In this WOD each athlete starts at a station with the rx'd loads and performs max reps for thirty seconds. Each work interval is followed by one minute of rest and is repeated 6 times before moving on the the next exercise. Score is total reps completed.

Percentages are based on one rep max in each movement. If you've never done a 1RM on any one of these lifts but know your max for a higher rep range then This Calculator may help guide you.

65% Front Squat
65% Press
30% Weighted Pull-Up

Post Score to comments.

Cooldown:
8 Windmills each side
20 Janda Sit-Ups
2 Rounds

Scapular Flys
2x12 Prone
2x12 Supine

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Look forward to this on a T-shirt.

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Mike and Bethany from the 6pm Class