"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 091116.

CFBK Strength Preference: CF Football
Complete 5 rounds for time of:

Sprint a 20 yds - 40 yds - 20 yds shuttle drill
8 Kettlebell Swings 2 Pood
16 Push Ups

*Rest 1 minute between rounds.
*For shuttle drill, start by sprinting 20 yards, change directions and sprint back 40 yards, change direction and sprint back 20 yards through original starting point. Perform 8 Kb swings and 16 push ups. Rest 1 minute and repeat...

Post fastest and slowest rounds to comments.

Compare to 071309

BLACK BOX WOD:

Three rounds, 21-15- and 9 reps, for time of:
barbell thrusters (95# men / 65# women)
muscle-ups

Post time to comments.

Row 5K.

Post time to comments.

Compare to 091227.

CFBK Strength Preference: CF Football
Tabata Deadlift

For 20 seconds do as many reps of deadlift as you can. Rest 10 seconds. Repeat this 7 more times for a total of 8 sets. Your score is counted by total number of reps in 8 sets.

Amateur/Collegiate - 225 lbs

Professional - 315 lbs

Post total reps completed to comments.

Deadlift 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to comments.

Front Squat 1-10-1-20-1-30 reps

Rest Day on the Main Page. Rest day in here too. Come in for skill, make ups camaraderie, etc. Or rest. Resting is sometimes advisable.

CFBK Strength Preference: CF Football
Check site. Will update.

BK Elements #17, MW @ 8pm, starts Dec 27th. Sign up now.

Note: Again, I'd like to button up all outstanding membership issues today or NEXT Monday and/or Tuesday. Lets leave our house clean for the transition period!!! Email with any questions, or see you tomorrow or next week.

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Compare to 090913.

CFBK Strength Preference: CF Football
Complete 6 rounds:

Sprint 200 meters

Three rounds for time of:
5 Ascents of a 15' rope
21 Ring dips
50 Squats

Five rounds for time of:
135 pound Thruster, 15 reps
Run 400 meters

Rest Day on the Main Page. Much the same in here. Skills, make ups, alternates, etc.

CFBK Strength Preference: CF Football
CF Football Total

Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep

*Perform a single maximal effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
*Combine all 4 lifts to create CF Football Total

Squat clean 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 090217.

CFBK Strength Preference: CF Football
Complete 20 rounds:

Sprint 40 yards

*Rest 20 seconds between efforts
*Sprint at maximal speed

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

Back Squat 3-3-3-3-3 reps

Post loads to comments.

Rest Day on the Main Page and Rest Day in here. Make ups, skills, alternates, companionship, etc.

CFBK Strength Preference: CF Football
Complete 4 rounds for time:

5 Clean Pulls @ 90% of Power Clean 1 RM
10 Strict Pull Ups
15 Weighted GHD Back Ext 25 lbs (1 count pause at top)
250 Meter Row

Post times and loads to comments.

BK Elements #17, MW @ 8pm, starts Dec 27th

Gillian Mounsey's Fundamentals of Gymnastics Workshop at CrossFit NYC

The workshop will be offered over four consecutive weeks:

January 23, 30; February 6, 13 - 8:30-10:00 AM

Synopsis:

This four-part activity-based workshop is designed to improve performance and basic gymnastics skills. Participants will gain a better knowledge of basic gymnastics exercise as well as how to teach and scale appropriately to ensure safety and maximize results. Focus is on core strengthening, injury prevention, and improved performance through practice and mastery of bodyweight movement.

The workshop is divided into 4 distinct 90-minute sessions. Each session contains a short lecture followed by practical application (movement) and a Q&A specific to the covered material. The final session will address programming, incorporating gymnastics skills into workouts, and a review of teaching cues and spotting. The last session will run for 2.5 hours.

Attendees should dress in proper workout attire and bring a towel, notebook, and pen. Activity is fairly strenuous - adequate rest is recommended prior to the day of the workshop.

Cost:
$300
Payments should be made by going to www.gillianmounsey.com/workshop.htm

Details and Handouts:
Specific course curriculum is available at:
http://www.gillianmounsey.com/workshop.htm

Post total to comments.

Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.

BLACK BOX WOD:

In honor of Torch, a CF Football WOD

"The Ensign"
Complete as many rounds as possible in 3 minutes:

3 Power Clean 155 lbs
6 Push Ups
9 Air Squats / 9 Ring Dips

Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.
Repeat this sequence 6 times (6 rounds). Rest for 1 minutes between the 3 minute rounds.

Post total rounds completed to comments.

CFBK Strength Preference: CF Football
Complete 7 rounds for time:

6 Squats @ 125% of body weight
8 Standing Broad Jumps (minimum of 6 feet per jump)

Run 5K

Post time to comments.

For time:
Run 800 meters
30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Sit-ups

Post time to comments.

CFBK Strength Preference: CF Football
Complete for time:

30 Bench Press @ Body Weight
then...
10 x 40 yard sprints (15 seconds rest between sprints)
then...
30 Bench Press @ Body Weight

Post loads and times to comments.

Split Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 090318.

CFBK Strength Preference: CF Football
As many rounds as possible in 15 minutes:

10 Supine Ring Pull Ups
10 True Push Ups

Post total rounds completed.

*Definition of Supine - The supine position is a position of the body; lying down with the face up.
*To perform Sup Ring PUs, set the rings so your back is off the ground, place heels on a box and pull your chest to your hands.
*True Push Ups are done with both hands and feet balancing on parallets, make sure you get your chest below parallel.

"Lumberjack 20"

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Post time to comments.

CFBK Strength Preference: CF Football
Complete 3 rounds:

You have 2 minutes to complete the following:

Complete the cycle 5 times with 135 lbs of:
Power Clean
Front Squat to Push Press
Back Squat
Rack Jerk

Sprint 300 yard shuttle
*300 shuttle is done with six (6) 50 yard sprints.

Rest 2 minutes between rounds.

*You have to finish each round in 2 minutes to count it completed.

Post total rounds completed to comments.

Row 1000 meters
Then three rounds, 21, 15, and 9 reps of:
GHD Situps
Back Extensions

Post time to comments.

CFBK Strength Preference: CF Football
Complete 8 rounds:

Sprint 200 meters

*Sprint with maximal effort
*Rest as needed between sprints for full recovery

Complete three rounds for time of:
Run 800m
155 pound Power cleans, 21 reps

Post time to comments.

CFBK Strength Preference: CF Football
Complete as many rounds as possible in 15 minutes:

3 Hand Stand Push Ups
5 Strict Pull Ups
7 Knees to Elbows

Using a single 60lb dumbbell, 3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
"One-arm" pull-up right arm (left hand grabs the right wrist)
"One-arm" pull-up left arm (right hand grabs the left wrist)

Post time to comments.

CFBK Strength Preference: CF Football

Rest Day.

Rest Day on the Main Page and rest day in here too. Come in for make ups, skills, alternates, goats, post-Thanksgiving calorie burn. The usual.

CFBK Strength Preference: CF Football

Complete for time:
10 Power Cleans
20 Push Ups
9 Power Cleans
19 Push Ups
8 Power Cleans
18 Push Ups
7 Power Cleans
17 Push Ups
6 Power Cleans
16 Push Ups
5 Power Cleans
15 Push Ups
4 Power Cleans
14 Push Ups
3 Power Cleans
13 Push Ups
2 Power Cleans
12 Push Ups
1 Power Clean
11 Push Ups