Tuesday
Apr072009

Rest Day

mailmail-1
Laurel's Nephew models the CFSBK "Pood" romper that John C. Designed!

SBK will not be holding weekend classes on two occasions this month due to the Certifications we're hosting.  Consider this a great opportunity to either check out a different affiliate or get an outdoor WOD in.  Here are some links to local affiliates for you to check out

CF Queens
CF Staten Island
CF NYC
CF Virtuosity
CF Montclair, Guerrilla Fitness
CF Hoboken
MPower CrossFit

If you're interested in checking out any of these boxes, make sure to call ahead of time to see if they allow drop ins. Otherwise, is anyone interested in organizing a Prospect park 5K or Austere WOD?

Also, if you usually attend weekend classes but can't because of the seminar, please email me so that we can modify your 4 week package to accommodate the change in schedule.

Patience or Performance Dutch Lowy
Do you think SBK provides a welcoming environment for newer athletes? Let Dutch know on his blog!

Monday
Apr062009

Weighted Pull-Up

5-5-5-5-5

Post loads to comments.

compare to 1.5.09

Accessory Work
Barbell Lunges 3x5

3417159142_5089a8368c_b
CFSBK's First Fireside Nutrition Talk

Would Anyone be interested in 5pm Classes on Mondays, Wednesdays and Thursdays?  As classes have gotten bigger, we're ready to expand on the class schedule.  Please post suggestions for new times to comments.

Check out a Blurb about CFSBK and a few other affiliates on Nicki Violetti's Blog!

Sunday
Apr052009

Deadlift

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

Post loads to comments
compare to 2.23.09

Accessory Work
5 rounds of:
Max Double Unders in one minute, Rest one minute

3413050255_204eaf6bb8_b
Thanks to everyone who came out to yesterday's Rock Climbing field trip.  What a great time!

Don't forget about today's free Nutrition talk at 1pm. Bring Questions!

Saturday
Apr042009

WOD 4.3.09

Tabata Interval 8 Rounds of the following 4 movements:
Wall Ball
Sit-Ups
Burpees
Box Jumps

In order to increase work output per interval, there will be a one minute rest between rotations. Go for max reps, no gaming.
In continuing with this week's theme, any movement may be substituted for Double Unders ...except Burpees.  Only hit the rope if you've got pretty consistent doubles. 

Post total repetitions completed per movement to comments.

Accessory Work
Mobility

3376807260_8d8d226c02_b
Congratulations to John, David, Josh and Shaun for completing Foundations! Please welcome them into the Level 1 group classes.

Who is excited for Rock Climbing today?!

There will be two Level 1 classes tomorrow at 10am and 11am again.  Please try and come to the earlier class if you're newer.

Friday
Apr032009

Rest Day

3348037490_0d4034dc0f_b
Anne puts on a Knee to Elbow Clinic.  Legit!!

Rock Climbing
4/4/09

The Rock Club
130 Rhodes Street
New Rochelle, NY 10801

We've got quite a crew planning to head up to New Rochelle on Saturday. If you have not RSVP'd, unfortunately we are completely full.

Here's what you need to know:
We will leave the Lyceum at 12:30pm
Everyone will be assigned to a car, so don't worry if you don't have one
Bring lunch and snacks
Bring $25 cash - this will pay for our class, rental gear and climbing time
Wear workout clothes - tight stuff on the bottom is probably your best bet
Remember to cut your toenails and fingernails the night before. Very important.

We have a one hour lesson at 2pm and then we're free to climb after that. We'll stay until about 5pm and then head back to the city.

Thursday
Apr022009

WOD 4.2.09

5 Rounds For Time of:
5 Reps Power Clean, 155lbs
30 Double Unders

Post time to comments.

Accessory Work
Foam Roll or Stretch

3374019807_c22b8dcfa4_b
Laurel recently got her first Ring Dip. Congratulations!!

Paleo Girl Scour Cookies  we like it raw
You Already Drink Crap  Human Nature
The Heterogeneity of Homosexuality Slate

Wednesday
Apr012009

Back Squat

3-3-3-3-3

Post loads to comments.
compare to 3.02.09

Accessory Work
21-15-9 reps for time of
Kettlebell Swings
Knees To Elbows

3397138186_874db57fae_b
Margie

SBK talks food.

Sunday 5th of April. From 1-2:30pm, Free
Food is a necessary and sometimes wonderful, sometimes vexing part of our lives. As athletes, our questions surrounding food become even more complicated: what should I eat, when should I eat and how much? What if I want to lean out? Or gain mass? What about eating for endurance vs. weightlifting? What does it really mean to "eat healthy"?

Spend an hour learning the basics about your food quality, quantity and timing. We'll touch on the paleo diet, Zone portions and how to safely experiment with eating to support your performance. There will be plenty of time for questions