Wednesday
Mar112009

WOD 3.11.09

5 Rounds for time of:
30 Double Unders
20 Kettlebell Swings, 1.5 Pood
10 Knees To Elbows

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Accessory Work
Spinal Flossing
Mobility

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Virtual Shoveling

Olympus BioScapes Photography Competition

Tuesday
Mar102009

Rest Day


Dutch Lowy Training Seminar at CrossFit Norcal

Later this month we have the pleasure of hosting Dutch Lowy's Trainer Development Seminar.  Margie and myself attended this seminar at CF NorCal last January and came away with some really great ideas and different perspectives on running an affiliate.  The seminar is based on Dutch's experiences traveling across the country observing various programs and differentiating between what works and what does not.  Dutch spends considerable time on proper programming, scaling and the differences between training someone to compete in CrossFit versus someone just looking to improve their health and longevity.  You'll also get to apply your skills by programing workouts for different objectives, leading small groups and putting together class outlines.  This is a great seminar for anyone interested in or already training other individuals, Level 1 trainers who want to take the Level 2 and anyone who just wants a broader perspective on CrossFit style strength and conditioning.

Bodyweight Overhead Squat + 50lb Pull-up WOD CrossFit
Double bodyweight Deadlift x15 CrossFit

Monday
Mar092009

Press

3-3-3-3-3

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Compare to 1.24.09

Accessory Work
Bent Over Barbell Rows

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Liane finishes up "Grace"

Brooklyn Greeenway Just Means
Bacon Cheeseburger Meatloaf Food Network

Sunday
Mar082009

Deadlift

3-3-3-3-3

Feel free to switch things up and experiment with a Sumo Deadlift today if you'd like to try something different.

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compare to 2.15.09, 2.11.09

Accessory Work
Virtual Shoveling 3x8
Foam Roll

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Jeremy oversees Laurel's Back Squats

Check out Coach Gillian on CrossFit Radio!

Friday
Mar062009

"Barbara"

5 Rounds for time of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats

Rest precisely 3 minutes between each round.

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compare to 6.14.08

Accessory Work
Dynamic Mobility

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Barbell warm-ups before "Grace"

A comprehensive warm-up is an essential component of any workout session.  At SBK we spend anywhere from 12-15 minutes at the beginning of each class warming up, prepping the movement patterns and talking about how to tackle the WOD.   Last Thursday before "Grace" we talked about some mechanical properties of materials and how they related to our workouts.  Can you remember why it's important to "squeeze" instead of "jerk" the bar off the floor?

Friday
Mar062009

Rest Day

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Aimee Anaya reps us hard.

Check out the upcoming Catalyst Athletics Weightlifting Seminar this May in Boston!

Everyone from SBK who went out to their last seminar in Boston came back with a much greater appreciation and understanding of the lifts.  Greg and Aimee are a tremendous team who dissect the Snatch, Clean and Jerk from the floor up showing you not only how to effectively perform them, but also how to adjust them for your own body type. I Highly recommend checking this out if you want to take your lifts to the next level or if you're a coach interested in improving your ability to teach them.
If anyone's interested in going let us know so that we can coordinate travel and hotel arrangements ahead of time.

Virtual Drum Machine Party Time

Thursday
Mar052009

"Grace"

30 Clean and Jerks for time 135/95

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compare to 3.18.08

Accessory Work
The subtle art of resetting your pulls
Dynamic Mobility
Mature Support Practice

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455, OWNED. Great work, Charmel!

"What do you do for recreation?
Oh the usual. I bowl. Drive around. The occasional Acid flashback."

What: Bowling!
When: This Saturday @ 9pm!
Where: Melody Lanes, 461 37th Street in Brooklyn
Who: All are welcome, bring friends and family if you'd like.
Anything else?: Erik recommends eating before you go as the cuisine at Melody Lanes leaves something to be desired.