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compare to 12.1.08 and 10.23.08

Accessory work
Upright DB Pulls 3x8
Scapular Flys 3x12
Wall Angels 3x12

Rob works on his ring strength

The Brooklyn Lyceum


WOD 12.13.08

Three rounds for time of:

24" Box jump, 50 reps

185 pound Deadlift, 21 reps

30 Pull-ups

Post time to comments.

Accessory work
3 Rounds NFT of
4 Minutes Jump Rope Practice
2-Minute Planks

Mobility Wk4

Heat 1 does their mobility work while heat 2 does WOD 12.7.8

Kung Fu Cooking Zak's Blog!
Paul Sandwald's Blog!


"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Post time to comments.

Accessory work
Foam Roll!


I'd like to officially introduce Margie Lempert as one of the CFSBK coaches!  Margie has been a dedicated athlete and instrumental figure in our program since day 1.  Bringing with her a wealth of knowledge about nutrition and agriculture, Margie is sure to introduce many new and creative programs for the benefit of all our athletes. Please welcome and congratulate her into this new stage of her life!


Back Squat


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compare to 11.15.08

Accessory Work
Bodyweight Ring Rows 3x8
Mobility Wk 4

Audrey goes double bodyweight overhead (with a little help from Jenna and Khadija)

Top Ten True Old Wives' Tales Marks Daily Apple
Top Ten Wackiest Health Myths Marks Daily Apple


Clean and Jerk


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compare to 11.22.08

Accessory work
Mobility Wk3 DIY

Doug on Ring Push-ups

The following people have expressed interest in the Hoboken Winter Challenge.
Dan r, Erik, Margie, Brandy, Sameer, Charmel, Sal, Brian
steph (if knee won't be an issue)
Cynthia (spectate or participate)
Andy (spectate)
rob (if in town)

Am I missing anyone? Is anyone else interested? We need to solidify a team of 6 by today.  I've already mailed CFH and confirmed that we will be sending a team out but didn't give him any specific names yet. I'm not sure what the spectator situation is and will get back to you guys once i hear back. Post thoughts to comments.


WOD 12.07.08

Complete as many rounds in twenty minutes as you can of:
15 Pull-ups
15 Ring push-ups
15 Deadlifts 95/65
15 Sit-ups

Post rounds completed to comments.

Accessory work
Mobility Review, Wks 1-3

Our Fight Gone Bad! Set-up

Last September's Fight Gone Bad! event pitted 6 teams of 5 athletes against each other and raised over $7,800 for Charity.  We used a "T" configuration for the event so that heats of two teams could go face to face during the workout.  This orientation encouraged intensity, comradery and higher scores. Each station (except the rower and box jumps) offered three different options for scaling so that everyone could participate regardless of capacity.  Formal competitions are a great way to really test your limits and participate in the sport of fitness


Mid Hang Power Clean


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Accessory work
4 Rounds for time of:
25 Double Unders
25 Sit-ups

Mobility Wk3

Congratulations to Juliana for doing her first full WOD ("Fran", no less) with rx'd pull-ups.  That's 45 real deal pull-ups on top of 45 65lb Thrusters.  Great work, Juliana! Click on the picture for a few more from Wednesday.

Check out the redesigned external links column to the right.  By clicking on the "Training" or "Nutrition" tabs you will be taken to a more comprehensive list of valuable resources for all your fitness needs. Keep your eyes peeled for more additions soon to come.