Mid Hang Power Clean


Post loads to comments.
compare to 1.21.09

Accessory Work
2 Rounds of:
1 Minute Lateral Plank, right
1 Minute Lateral Plank, left
1 Minute Prone Plank
30 Sit-Ups

Dan L. gets his bouldering on

It would be much appreciated if anyone could either come a little early or stay a little late tonight so that we could move some stuff for the Level 1 Certification this weekend.  Thanks!

Calorie Burning Fat, Studies Say You Have It NY Times
Test 'Sheds Light on Back Pain'
Do Firefighters Believe 9/11 Conspiracy Theories? Slate
Anatomy Lecture 2- The Human Brain and Muscular System Academic Earth


The Filthy Fifty

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

Post time to comments.
compare to 7.20.08

Accessory Work.

Sal trains for the Qualifier

Food Wars: Grass Finished vs. CAFO Beef nourished kitchen
Chimpanzees Exchange Meat for Sex BBC
Gay Rights Groups Celebrate Victories in Marriage Push NY Times


Rest Day

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 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!


Weighted Pull-Up


Post loads to comments.

compare to 1.5.09

Accessory Work
Barbell Lunges 3x5

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!




Post loads to comments
compare to 2.23.09

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

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!


WOD 4.3.09

Tabata Interval 8 Rounds of the following 4 movements:
Wall Ball
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

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.


Rest Day

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

Rock Climbing

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.