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Deadlift or Snatch | WOD 4.20.14
Fitness: Deadlift 3 x 3 LPShould be able to add about 10 pounds to last week’s number. Performance: Power Snatch 80% x 2 x 5Based off this week's heaviest single. Post loads to comments.e 1/6...
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Bench Press | WOD 4.21.14
Fitness: 3 x 5 LP Add 2.5 to 5 lbs to last week. Performance: 72.5% x 8 x 4Rest two minutes between sets. Post loads to comments.e2/6 _________________ 4 Rounds10 Kettlebell Swings 72/5310 Squats...
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Rest Day
April Athlete of the Month: Matt Chmielecki A new month and a new athlete to admire. The coaches here at SBK are fortunate to have so many of our members displaying qualities that we look for in an...
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Snatch | Back Squat
Fitness: Snatch Segment Deadlift + Snatch + OHSIf you have a hard time organizing the pull off the floor, perform snatch from the mid-hang. Performance: Snatch 1-1-1, then 90% x 1 x 2Work up to a heavy...
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WOD 4.24.14
5 Rounds For Time of: Fitness:5 Deadlift 225/1555 1-Arm Push Press Left (Rx 33% of body weight)5 1-Arm Push Press Right5 Pull-Ups or 10 Ring Rows5 Burpees Performance: 2 Deadlifts 315/2053 Handstand...
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Rest Day
Azam providing Brian with what is known as Erg Moral Support Happy birthday, Kristen G.! CFSBK’s softball team, Las Calaveras, has their first game tonight at the Red Hook ball fields. Word on the...
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Yoga | AR | Prospect Park WOD
Please remember that the gym is (mostly) closed today! Saturday Alternative Programming We are hosting Mark Rippetoe's Starting Strength Seminar again and all normal in-house group classes are...
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Red Hook Running Track WOD
Do you smile while you run? CFSBK's Endurance Program coach Michael O. does! CFSBKer Eric L. is competing in Strong Like Beast 2014 today. Get after it, Eric! Let us know how it goes! Sunday...
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Bench Press | WOD 4.28.14
Fitness: 3 x 5 Linear Progression Add 2.5 to 5 lbs to last week. You should be making all of your reps at this point. If you missed reps last week, either redo the same weight or back off a few pounds....
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Happy birthday, Daniel B. and Carolyn H.! Starting Class with Introductions The original version of this article appeared on Coach David’s blog Inside the Affiliate. A longstanding tradition at...
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Snatch | Back Squat
Fitness: Snatch Segment Deadlift + SnatchIf you have a hard time organizing the pull off the floor, perform snatch from the mid-hang. Performance: Snatch 1-1-1, then 85% x 1 x 2 from the mid hangWork...
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Muscle Up 101 | WOD 5.1.14
Fitness:AMRAP 12 minutes15 Kettlebell Swings10 Ring Push Ups Performance: AMRAP 12 minutes1 Muscle Up3 Thrusters 115/752 Muscle Ups6 Thrusters3 Muscle Ups9 Thrusters4 Muscle Ups12 Thrusters5 Muscle...
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Rest Day
On Strength Training and Strength Cycle: A Q&A with Coach Jeremy Coach Jeremy has been with CFSBK since practically the beginning. In Margie’s Underneath the Hoodie write-up, we learned numerous...
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Clean and Jerk | Front Squat
Fitness: Clean Segment Deadlift + Clean + JerkIf you have a hard time organizing the pull off the floor then perform the clean from the mid-hang, after the clean segment deadlift. Performance: Clean...
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Deadlift or Snatch | WOD 5.4.14
Fitness: Deadlift 3 x 3 Linear ProgressionShould be able to add 5-10 pounds to last week’s number. Performance: Power Snatch 80% x 2 x 5Based off this week's heaviest single. Post loads to...
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Bench Press | "Jackie"
Fitness: 3 x 5 Linear Progression Add 2.5 to 5 lbs to last week. Performance: 77.5% x 6 x 5Rest two minutes between sets. Post loads to comments.e4/6 _________________ "Jackie" 1000m Row50...
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Rest Day
KHarpz at Fight Gone Bad 2013 Last July, Katie Harper moved to Brooklyn from her hometown of Columbia, Maryland to become a student in Long Island University’s physical therapy program. Katie has been...
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Snatch | Back Squat
Fitness: Snatch Halting Deadlift + SnatchIf you have a hard time organizing the pull off the floor, perform snatch from the mid-hang. Performance: 1-1-1, then 75% x (1+1) x 2 from high hang and...
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Headstands | WOD 5.8.14
Headstand Practice EMOTM for 12 Minutesa) 1/2/3 Muscle Upsb) 1/2/3 Banded Muscle Ups on Low Ringsc) 5 Ring Dips + 5 Pull Ups Choose one of the above options. The prescribed work should take about 20...
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