Wednesday 090930
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
Compare to 090415.
CFBK Strength Preference: CF Football
Off Season Rest Day on DWOD. SWOD only.
HAPPY BIRTHDAY CRAIG R!!!
TUESDAY 090929
Snatch 1-1-1-1-1-1-1 reps
Post loads to comments.
CFBK Strength Preference: CF Football
Complete 5 rounds for time of:
6 Power Snatch 135 lbs
10 Box Jumps 24" box
BK Elements #13, MW @ 8PM, Starts Tomorrow!!! 4 slots left!!! Sign up now!!!
MONDAY 090928
Rest day on the Main Page. Rest day in here too. Come in for skills, drills, make ups, alternates, company, etc...
Elements #13, MW @ 8pm, Starts WEDNESDAY!!! SIGN UP NOW!!!
Question/Discussion: WHAT SHOULD THE COSTUMES FOR THE MUD RUN TEAMS BE???
Rest Day Dinner at Rodeo Bar on 27th and 3rd this Friday, 7:30. RSVP on Blog.
Happy Birthday NIkki G!!!
SUNDAY 090927
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed to comments.
Compare to 090825.
CFBK Strength Preference: CF Football
10 rounds of:
50 yard sprints
*The focus is to run at maximal speed for all 10 sprints
*Rest 30 seconds between sprints
Post fastest time to comments.
BK Elements #13, MW @ 8pm, Starts WEDNESDAY. 2 SLOTS REMAINING!!! SIGN UP NOW!!!
Brook gets his deadlift on...
Saturday 090926
"Angie"
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
Post times to Comments
I am very lazy on posting. Sorry
Friday 090925
For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups
Post time to comments.
Compare to 081014.
THURSDAY 090924
Rest Day on the Main Page. Same thing here...
WEDNESDAY 090923
Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat
Post reps for all three exercises in all rounds.
Compare to 080910.
CFBK Strength Preference: CF Football
21, 15, 9
Deadlifts 275 lbs
Burpees
Knees To Elbows
Post times to comments.
MONDAY 090921
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
Compare to 090705.
CFBK Strength Preference: CF Football:
9 on 7
Complete 5 rounds for time:
9 Rack Thrusters 135 lbs
20 yard Bear Crawl
7 Ball Slams (60 lbs or as heavy a ball or mock plate slam as you can find)
*Rack Thruster - Start with the bar on your back, perform a back squat, while driving out of the bottom of the squat drive the bar overhead, bring the bar back down to your back and repeat.
*After you complete the Rack Thrusters, Bear Crawl 20 yards to your ball, plate, bag of dog food or whatever you are using and perform ball slams. Sprint back 20 yards to original starting position and repeat.
Compare to 071609
Post times to comments.
BK Elements #13, MW @ 8pm, NEW START DATE!!! SEPT 30TH!!! Sign up now!!!
Pack Animals
Sunday 090920
Rest Day on the Main Page. Rest Day here too. You know the protocall...
Happy Birthday Ryan B!!!
SATURDAY 090919
21-18-15-12-9-6-3 rep rounds of:
Handstand push-ups
L-pull-ups
Post time to comments.
CFBK Strength Preference: CF Football
5 rounds for time:
8 Handstand Push Ups
8 L Hold Pull Ups
8 Ring Dips
8 Push Ups with hands rotated backwards
*Do these from a normal push up position, rotate your hands so your fingers are pointed back towards your legs. Good for wrist flexibility.
Post times to comments.
Friday 090918
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Post time to comments.
Compare to 090712.
CFBK Strength Preference: CF Football
Complete ten (10) 110 yard (100 meters) sprints.
*Rest 1 minute between sprints.
*Maximal effort for all sprints.
Post fastest times to comments.
BK Elements #13 Mon/Wed @ 8pm, starts September 23
Discussion Question: If AM classes were at 7:30 as opposed to 8:00, would more people be able to attend? Would more people be interested?
THURSDAY 090917
"Daniel"
For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
Post time to comments.
Compare to 060615.
CFBK Strength Preference: CF Football
6 rounds for time:
12 Barbell Walking Lunges @ 40% of 1 RM Squat (6 each side)
Sprint 200 meters
*barbell walking lunge is done by placing a bar on your back and lunging out until your back knee touches the ground, then stand up and repeat.
*make sure to step out into a long enough lunge where your front knee is even with your front toe.
Post times and load to comments.
BK Elements #13, MW @ 8pm, starts September 23rd!!! Sign Up Now!!!
FGB IV!!! Sign up or Donate!!!
Wednesday 090916
Rest Day on the Main Page. Come in for skills, make ups, alternate programming, or just rest it up...
Elements #13, MW @ 8pm, starts September 23. Sign up now!!!
Rest day discussion (as stolen from Manhattan yesterday): ideas for new t-shirts...
TUESDAY 090915
Front squat 3-3-3-3-3 reps
Post loads to comments.
Compare to 090623.
CFBK Strength Preference: CF Football
As many rounds as possible in 12 minutes:
5 Reps Locked Overhead (anyway possibile) 185 lbs
7 Push Ups
9 GHD Back Extensions
BK Elements #13, MW @ 8pm, starting Sept 23rd!!! Sign Up Now!!!
Keith getting some running done...
MONDAY 090914
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Post time to comments.
Compare to 081209.
CFBK Strength Preference: CF Football
Quarter Gone Bad
Five rounds for total reps of:
135 pound Thrusters, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-ups, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 Seconds
Post total reps to comments.
BK Elements #13, MW @ 8pm, starts Sept 23!!! Sign up now!!! Tell a friend!!!
SUNDAY 090913
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
Compare to 090516.
Saturday 090912
Rest Day on the Main Page. Rest Day here to. Come in for skills, make ups, alternate programming, companionship, camaraderie, life skills, grunge, etc...
FRIDAY 090911
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Compare to 090526.
Sorry about the delay in this: website was down most of the day. Then I was driving to VA for the rest of it. POST YOUR TIMES...
THURSDAY 090910
Push Jerk 3-3-3-3-3 reps
Post loads to comments.
CFBK Strength Preference: CF Football
21, 15, 9
Power Snatch 135 lbs
Bench Press 185 lbs
Box Jump 24"
So I've noticed a lot of you have been doing more and more sit ups as part of warm ups and skills greasers lately. As a result, starting today, we'll be spending some more time in cash outs and skills work doing sit ups. Here's the hitch. ALL SIT UPS WILL BE ON GHDS OR COMPLETED TO FULL HQ STANDARD (butterfly feet, arms cannot come above height of legs). If we're going to do this thing, lets do it nasty...
Blurry Nicole. I'll eventually post in-focus pictures. Eventually...
WEDNESDAY 090909
Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps
Post time to comments.
Compare to 090517.
CFBK Strength Preference: CF Football
As many rounds as possible in 15 minutes:
1 Round is equal to:
3 Power Cleans 185 lbs
3 Rounds of 5 Pull Ups, 10 Push Ups, 15 Air Squats or 3 rounds of "Cindy"
Elements #13, MW @ 8PM, Starts Sept 23rd. Sign up now!!!
Blurry Luke
Tuesday 090908
Rest Day on the Main Page and rest day here. You know the drill.
NO AM CLASS TODAY. APOLOGIES, BUT STILL HAVE SOME LINGERING VACATIONERS. SCHEDULE WILL RETURN TO NORMAL TOMORROW AM!!!
MONDAY 090907
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 090629.
CFBK Strength Preference: CF Football
For time:
30 Squats Body Weight
Sprint 200 meters
30 Burpees
Compare to 052809
Post times to comments.
Elements #13, Mon/Wed @ 8pm, starts Sept 23!!!
John in motion
SUNDAY 090906
6 rounds for time of:
Run 400 meters
25 Burpees
Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.
Post time to comments.
Compare to 041027.
CFBK Strength Preference: CF Football:
For time:
100 Pull Ups
*Complete 100 Pull Ups for time using a kipping pull up, a strict pull up or any other way you can from an open shoulder to your head over the bar.
Gym hours for Monday, Labor Day, will be 12pm - 2pm. Feel free to stop by during that time to hit it hard!
SATURDAY 090905
Clean and Jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
CFBK Strength Preference: CF Football
8 rounds of:
100 yard sprints
*The focus is to run at maximal speed for all 8 sprints
*Rest 45 seconds between sprints
Friday 090904
Rest Day on the Main Page. Rest Day in here. Come in for skills, make ups, alternates, etc.
#13 Mon/Wed @ 8pm, starts September 23
We are going to be running reduced hours this Monday due to Labor Day. I will post more on this over the weekend. Stay tuned to the blog.
Alain learns the squat... a while back
THURSDAY 090903
Run 5 K
Post time to comments.
Compare to 090720
CFBK Strength Preference: CF Football
3 rounds for time:
Sprint 40 yards
21 Kettlebell Swings 2 pood
7 Burpee Pull Ups
Post times to comments.
[Insert prerequisite high horse remarks about running, etc.] But seriously, it's been nice lately. Good thing to go try. We'll of course provide alternatives. Also, I'm going to be doing a CFE alternative following BK lunch if anybody's interested.
A word about progress in the gym. CrossFit is highly intense and requires a lot of power, strength, and practice. A lot of the movements do not come overnight. We all have strengths and weaknesses we have to develop. That is one of the cool things about us following the Main Page. There is a standard -- and not an easy one -- we have to pursue. It takes a while to be able to do every WOD as Rx'D! And even when you get there, you'll still have your goats.
It's easy to get absorbed in our little community and get blown away by the caliber of athletes we have. It's also easy to get down about being the middle of the pack or, sometimes, lower. IF YOU ARE THE MIDDLE OF THE PACK IN A CROSSFIT GYM IT IS LIKE BEING A C STUDENT AT HARVARD!!! It does not make you are ho-hum in the real world! I remember that a lot of the best athletes at BK were nowhere close to where they are right now a year ago. And NONE of you would recognize me 2 years ago when I started. Keep plugging away, keep your chin up, and good things are going to happen!!!
Raul in motion...
Wednesday 090902
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
Compare to 090430.
CFBK Strength Preference: CF Football
7 rounds for time:
7 Overhead Squats 135 lbs
7 Box Jumps 24"
7 Clapping Push Ups
Compare to 051909
Post times to comments.
A warning to you all. Labor Day is next week. If I haven't seen you in the gym for the last several weeks, Labor Day is when I start calling, texting, facebooking, and generally harassing you to get back in the gym!!! CONSISTENCY and INTENSITY are the two ways we get results!!! You've been warned.
TUESDAY 090901
For time:
Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups
If you do not have a rower, replace row efforts with a 1 mile run, 800 meter run and a 400 meter run.
Post time to comments.
CFBK Strength Preference: CF Football:
5 rounds for time:
5 Power Cleans 185 lbs
20 Double Unders
Post times to comments.
Today is Kelly's last day with us before moving on to bigger and better things in Connecticut!!! Please leave some love on the blog, and stop by to the 7pm WOD to send her off right!!! There may even be the possibility of food and drinks to follow...
