Tuesday
Dec222009

Press

5-5-5-5-5
(E2/4) L1 Sets Across/L2 Max Effort

Post loads to comments.
compare to 12.16.09

5 Rounds for Time of:
Row 250m
10 Wall Ball Shots 20/14

Post time and weight to comments.

Steph Thruster
Steph P at the bottom of some Dumbbell Thrusters

If you're training for health, fitness and longevity, Quality of Movement should be your highest priority.  The deleterious effects of regular poor movement far outweigh the benefits of attempting maximal work output or moving as large a load as possible.  When defining why you train, consider a lifelong perspective and remember that the human body is a beautiful, complicated machine which either adapts or reacts to all the stresses imposed upon it. Train hard, Train smart.


What are you long term training goals? What would you like to be doing in 10 years, in 20?

Tuesday
Dec222009

Rest Day

rings
Playing with Push-Ups

Attention CFSBK Rowing Team, registration is open for CRASH Bs and Nicks got some workouts for you!

We will only have our regularly scheduled 7am class this Thursday

Here is a tentative group class schedule for the new facility.  What are your thoughts?

Monday through Thursday

6a, 7a, 5p, 6p, 7p
Friday
6a, 7a, 530p, 630p
Saturday
8a, 9a, 10a, 11a, 12p
Sunday
9a, 10a, 11a, 12p

What do you think about 8pm and noon time classes?
________________________
Catalyst Athletics Olympic Weightlifting Seminar at CFSBK Nov 2010

Monday
Dec212009

Deadlift

3-3-3-3-3
(E1/4) L1 Sets Across/L2 Max Effort

Post loads to comments.
compare to 11.30.09

"Mini-Cindy"
As many rounds as possible in 10 minutes of:
5 Pull-Ups
10 Push-Ups
15 Squats

Post rounds to comments.
compare to 8.5.09

heat
Poor Man's Heaters

Weekend classes are back to their normal schedule starting this week:

Saturdays: 9am, 10am, 11am, 12pm
Sunday: 10am, 11am, 12pm

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Gillian Mounsey Gymnastics Seminar at CFNYC

The Perverse Positive Feedback of Stress
Free the Animal

Saturday
Dec192009

NO CLASSES

Due to inclement weather there are NO classes tomorrow morning.  Please spread the word. 

We apologize in advance for any inconvenience.

-Management

Classes will be at their regularly scheduled times on Monday.

Would anyone be interested in a Xmas Eve afternoon WOD?
_________________
The Iron Maven

Loading and Tensioning, Part 1 SF CrossFit
Stabilizing the Shoulder CF Invictus
How You Sleep, Pt 1 CF Invictus

Saturday
Dec192009

Back Squat

5-5-5-5-5
L1 Sets Across/L2 Max Effort

Post loads to comments
compare to 10.01.09

Alternating rounds of:
2:00 Max Doubles Unders
2:00 Max Sit-Ups
1:30 Max Doubles Unders

1:30 Max Sit-Ups
1:00 Max Doubles Unders

1:00 Max Sit-Ups
0:30 Max Doubles Unders

0:30 Max Sit-Ups

Post reps to comments
compare to 10.28.09

Adrian P2k
Adrian Y Post 2000m Row

Friday
Dec182009

Rest Day

Thursday
Dec172009

WOD 12.17.09

For Time:
Row 1000m
50 Burpees
50 Box Jumps, 20"

Post time to comments.

Skill Work
Power Snatch, Pt 1/4
OHS
Mid Hang Pull
Mid Hang High Pull
Mid Hang Muscle Snatch

Paulie
Paulie S Fights for a 315x1 FSQ

Our own Kira Depaola has posted the January-March schedule for The Oak Ridge Kitchen. Check it out!
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Meat Eating and Human Evolution Mark's Daily Apple