Sunday 100207
"Stephen"
30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift
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CFBK Strength Preference: CF Football
Rest Day.
As a service to CFBK members, we are providing a color-blindness test; can you spot the color red?
Got a quick call from Torch tonight, he was on his first liberty and horse as hell. Says he's lost about 20 (?!) lbs, and they are already doing the advanced obstacles, so away we go...most of the food they're eating is crap but they need the calories. Therefore, we are organizing some major care packages for Torch; he says things in bar form would be great but I'm sure that items both paleo and haute cuisine would not be turned away. We get his address in the next week or so, so start thinking of things you would like to send to him.
I talked to torch also
I think they are working him hard
but he's still enjoying it
he asked me to make sure to tell everyone hello
and was very proud to hear about everyone's progress
he said he'll be back in nyc when he gets a break in a couple months
and hopefully we'll be all set up in our shiny new space
court- I'm down for contributing to a care package
should we just wrap up half of luke's steer and mail it? LOL
Well, at first I thought those might be beta versions of an updated site, then I thought the link was messed up, then the light bulb went on.
I wonder if the URLs on the mainpage are gonna be updated to include all 3...
hari-
sadly, this is completely in line with their brand promise & behavior since day one
really embarrassing
www.crossfit-brooklyn.com
www.crossfit-nyc.com
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I would take this up with HQ. It's my understanding that the license to use the "Crossfit" name by an affiliate is limited to one url.
interestingly enough www.crossfit-virtuosity.com is available from go daddy.
I ran the Gridiron 4 mile in Central Park this morning. Time was 26:53. Beat my 27 minute goal by 7 seconds! All the Crossfit and CFE classes have really been paying off.
Actually Brett, no, it's not, it's just been parked there since last night.
31:36
32:something 75# SLDL
first WOD in over a month. ripped hand on KTE. felt like crap. great to be back!
Hey all,
I work out on LI at the Rock, moving to Bk in a month or so, but thats another story.
I sat in those seats that your boy Torch is in right now and I can offer some advice on your care package.
Any food will either be thrown out by his staff or it will be shared with everyone in his platoon before he gets a bite, so if you're going to send anything to eat send a lot, like 30 plus.
Basically anything perishable is a no go.Squad bay living is part of the package, so is the cruddy food, and the water obstacles do not close for the winter.
I worked out at CFBK once as a drop in, he's a good dude, with a long winter ahead of him, and he'll be better for it.
http://www.tabberone.com/Trademarks/TrademarkLaw/ConfusionInitialInterest/InitialConfusion.shtml
Thanks Jim!
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15:18
skipped doing the K2E altogether
Form and ROM were inconsistent on StfLDL (some were done with knees at full extension, some were lower than others, a few were done with the bar dangling straight down). Most of my reps were not done with the bar perfectly perpendicular to the floor. That little bit of angle makes a huge difference in the hamstring stretch and work done by the lower back!
It seems that a reasonable sub for K2E, if you're having problems hanging from the bar, would be reverse crunches holding a med ball between your leg. Resist pushing your hands/arms into the floor by keeping them behind/above your head, at your temples, off the floor, etc. Add ankle weights to make it even harder.
I second Jim's comments. Whenever I got cookies or other crap like that the instructors course of action was to either throw them away if there weren't enough for everyone, or throw them away if there were too many for everyone.
I just got off the phone with him, and he'll be just fine. If you want to send him something useful, a handwritten letter slathered in women's perfume will go a long way to keep him motivated. My college roommate sent me a postcard with a picture of me hugging him dressed as a girl on halloween. Seriously though, write him letters. There was nothing better than getting mail from the outside world, especially when your 1st libo is canceled because of 30" of snow.
His address for those of you that still know what a stamp looks like follows:
Candidate Kevin Williams 1234
Charlie Company 4th Platoon
Officer Candidates School
2189 Elrod Avenue
Quantico, VA 22134-5033
Also, his Company Gunnery Sergeant was my instructor when I went through. I will pass on the Men's Health article, but not till week 7 ;)
Ran for forty minutes tonight. Included eleven intervals of running up the large stairs at BAM.
24:35 RX'd
Did at a globo gym...
had to wait a few times and share the back ext.
But after round three of the WOD nobody would get in my way...
it was funny having half he gym watch you do a WOD...
then after i finished a few folks walked up and asked me what they should do for workouts... I said "CrossFit!"
avery:
invite me when this happens again
blanco:
LOL! good stuff
30-25-20-15-10-5
20# med ball reverse crunches
push ups
supine ring rows, feet on 20" box
15:24
26:44 - abmat situps, barbell good mornings