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

We apologize in advance for any inconvenience.


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


Back Squat

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


Rest Day


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
Mid Hang Pull
Mid Hang High Pull
Mid Hang Muscle Snatch

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!
Meat Eating and Human Evolution Mark's Daily Apple



L1 Sets Across/L2 Max Effort

3-4 Rounds NFT of
5 Strict Overhand Pull-Ups
10 Rotational Lunges, Each Leg
20 Partner Push Press Medball Throws, 10 throws each

Dan puts on his "Front Squat Face" for 295x1

The Warrior Dash is coming to the North East this year.  We've already got a couple folks signed up. Anyone else interested?


Rest Day


Liese thinks all you yanks are a bunch of lazy bollix for getting any fouls.

Understanding Sets Across
As you all know, we've been telling all our level 1 athletes to perform "sets across" during our lifting days. For those of you just jumping on board or who might be a little confused, here's the 101 on what we're talking about.

Essentially, "Sets Across" just means that you'll be doing the same weight for all your work sets on a given lift. For example, if you're Back Squatting 5x5, you'll do 3-4 warm-up sets at increasing weights and then perform all 5 reps of all 5 work sets at the same weight. This is in contrast to "Maximal Effort" lifting in which you'd be gaming for a maximal weight at a given rep range.  Many of our newer athletes are not ready neurologically or structurally for this type of lifting and need a ramp up period of sets across to avoid injury and set themselves up for larger gains in the future.

At CFSBK, we pick a pool of 2-3 movements and rotate them for a period of 4 weeks.  In the upcoming cycle that starts tomorrow, you'll be seeing Back Squats, Presses and Deadlifts quite regularly.  Because you know that you'll get 4 exposures to each of these lifts over the next couple weeks, you can game out a strategy for 4 successful lifting sessions.  Here are two examples of what we'd love to see in your log books at the end of the cycle.

Week 1 75x5x5
Week 2 80x5x5
Week 3 85x5x5
Week 4 87x5x5

Week 1 135x5x5
Week 2 145x5x5
Week 3 155x5x5
Week 4 160x5x5

This hypothetical athlete completed all 4 exposures and was able to increase their weights each time.  They never went to failure because they had a plan and were not greedy with weight.  The next time these lifts come up, they'll be able to start at the 3 or 4 week weight and continue to linearly increase their numbers.  Again, with sets across, you'll have to put your lifting into a larger perspective than just what you're doing that day.  You're building a foundation of strength, one brick at at time.

How do I know what weight to start with?
Simply start with something that feels light. Too light.  If you pick a weight that has you struggling to finish your reps the first couple weeks, you've gone too heavy.  Remember that you're setting yourself up for a lifetime of weight lifting and there's no need to rush into big weights.  If you've had some lifting exposure and want to try Sets Across, take your existing max at that rep range and subtract %~20 off of it for a starting weight.

What if I start missing reps?
Eventually you will start to miss reps, ideally this won't be for a full 2-3 cycles of the movement in question.  When this happens, you need to ask yourself and a Coach the following questions: "Was I too greedy with weight?", "Is my technique/mobility on this movement sufficiently developed to handle larger loads?" "Am I having an off day? Did I plan my warm-up sets correctly?" Once we dig a little, we can find out what's going on and help you strategize to keep moving forward.  Sometimes you just need to try the same weight again the following week and sometimes you'll have to drop some weight off the bar and start building back up.

What if I don't come often enough to hit all of these lifting sessions?
If you can only make it to CFSBK a 1-2 times per week, choose one of the movements (Ideally the squat variant) and focus on it for the next four weeks.  You may have to come in a little early or stay late to get your lifts in which is okay with us as long as it doesn't interfere with the running class before or after your own.  This scenario becomes a little more case by case.  If you don't know what to do, consult with one of the coaches and we'll steer you in the right direction.

Post Thoughts and Questions to Comments.


Front Squat

L1 5x5 Sets Across/L2 Max Effort

Post loads to comments.
Compare to (5x1) 7.26.09 and (5x5) 7.9.09

3 Rounds NFT:

8 Goblet Squats (Tempo: 3-2-1)
16 PVC Sit-ups
:30s Side Plank (each Side)

Steph represents in Jersey

Thank you to Team SBK for all their hard work leading up to and through this weekend's Winter Challenge!

More old-time strength training articles than you can shake a stick at
Tight Tan Slacks of Deszo Ban