WOD 12.04.08

Five rounds for time of*:

40 pound dumbbell, walking lunge, 16 alternating steps

40 pound dumbbell, swing, 20 reps

Post time to comments.
*WOD modified due to lack of 50lb Dumbbells.

Accessory work
Alternate the following two tasks, 3 rounds:
L-Sit max hold
500m Row

Mobility Wk3

Anne, Rob and Fran.

CrossFit Hoboken Winter Challenge Updates:
Affiliates are limited to one team of 6 athletes
Teams must RSVP by Dec. 9th or lose their slot
Athletes are encouraged to donate 5$ each for the trophies and food that went into setting up the event.
Click here for more Info

Well, for Three Years, Every Bite Organic NY Times
Is CrossFit Functional? Spark Sport Conditioning
Strength Standards for Women Gubernatrix >CFNYC



Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster

Post time to comments
compare to 9.18.08 and 5.10.08

Accessory Work
Mobility Wk2

Adrian Bozman

Affiliate Challenge at CrossFit Hoboken

"Over at CrossFit Hoboken, we think it's time for some friendly competition. We will be holding an Event on Dec 20th at CrossFit Hoboken.
We would like to invite all of you to field a team of 6 competitors and
join us. It will allow all of us to finally meet in one place and
discuss best practices and other things that will lead to our further
success. December 20th is a key date because it is the same day as our
holiday party. The party will consist of and open bar and buffet. We
have ordered massive amounts of food however, there is a $30 cover to
pay for the bar. All competitors that choose to attend may bring 1
guest. Each team is only allowed 2 trainers (as participants) the rest
must be made up of members of your respective gyms. Please RSVP. Thank

Who's in??

Speaking of events, I'm happy to say that I will be working with Neil of CrossFit Boston and Jason from Albany CrossFit to put on the North East Coast Qualifier for the 2009 CrossFit Games. Headquarters has given us total freedom in deciding the workouts, point system and structure of the qualifier. It's an honor to have been chosen and I'm very excited to be working with two tremendous coaches and people on this project. Stay tuned for more updates on the qualifier as they come.




Post loads to comments
compare to 10.25.08

Accessory work
3 Rounds NFT
Windmill 15 Reps each
Max Ring Support/L-sit

Mobility Wk2

Medballs make great targets for keeping sit-up ROM consistent.

Pioneer Valley CrossFit


"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Accessory work

Foam Roll
Mobility Wk2

Paul on DB Clean Box Jumps

Pat Sherwood on "The Idiot Suit" CrossFit Again Faster




Post loads to comments.
compare to 8.23.08, 8.8.08

Accessory work
Turkish Get-Up 2-2-2
Mobility Wk2

Amy displays a solid set-up position for Wall-Ball. The medicine ball is tight to her chest, her fingers and eyes are pointed towards her target and she's set in her strength stance.

Using a medicine ball for squat depth is acceptable for Wall Ball, high rep air squats and learning progressions. We don't prefer to use them for Thrusters, especially with intermediate and advanced  athletes. Targets are never used on Back, Front and Overhead Squats.
Everyone should strive to develop a distinct feel for what depth is appropriate (safe) for them.  For some, 14" will be too high while for others, it may be too low. At the end of the day, we all know squatting to med balls is easier than not, so use them sparingly.


Rest Day

Travelers are always welcome at CFSBK.  Dominic here isn't a CrossFitter but he needed a place to Deadlift and do some kettlebell swings while in NY.  Patronizing a globo gym was out of the question, he needed a serious training facility. SBK to the rescue.

How was everyone's Thanksgiving?

Sports Architecture archdaily



5 Rounds for max reps of
Bodyweight bench press (e.g., same amount on bar as you weigh)

There  is no time component to this WOD.

Post reps to comments.
compare to 9.1.08

CrossFit rarely asks for maxes. This workout does and expects that there is no “gaming” the workout. At Brand X I tell people I want to see you falling off the pull up bar. People whose score looks like
are going for a number and not a max. Test your limits today.

-Brand X

Accessory Work
Mobility Week 2
Hip extensions 3x15

Sunday morning at CrossFit South Brooklyn

CFNYC is moving this weekend and we're lucky enough to have inherited their flooring. (Thanks Mike) We're either going to use it to pad below our current flooring for enhanced noise insulation or we'll round out the matted area we have now.  If anyone wants to help us with the move Saturday afternoon after class it would be much appreciated. Please post in the comments section if you're interested!

The last word? I doubt it. Physical Subculture
we get a nice tip-o-the hat in this post.