Begin with: Practice Rope Climbing (clamping, no feet, two-rope, L-sit from the floor, etc.)

WOD: "GHD, a bag, some pull-ups and two smoking barrels"

For Time:
Partner Sandbag Carry, 60/40#
GHD Hip Extensions
GHD Sit-ups
Partner Assisted Pistols
Partner Assisted Pull-ups
Partner Assisted Pistols
GHD Sit-ups
GHD Hip Extensions
Partner Sandbag Carry, 60/40#

The distance for the Sandbag Carry and the number of reps for each movement will be announced in class.

Reminder: We are rolling on the new schedule now and there is a Skills & Drills session tomorrow at 9am and two regular classes - 10am and 11am. There is no more Free Intro class at 11am. If you want to bring your friend to watch our session or try one of our classes and haven't had a chance to talk to us about how to do it, pull one of us aside before or after the class and we'll go over it.

Reading Corner: Big study of childhood obesity shows 40% of New York City students are too heavy

Leisa v. Deadlift

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Begin with: 5/3/1: Back Squat cycle 1, week 2
70% x 3 reps
80% x 3 reps
90% x 3 or more reps

WOD: 30-20-10 reps of:
24/16kg Kettlebell SDHPs
Russian Jumping Lunges

Reminder: For those participating in the upcoming Fall 2010 Nutrition Challenge - tonight at 8pm is the first Nutrition Talk/Workshop. By the way, it's not too late to sign up for the challenge. We still have a few spots open. Don't miss this opportunity to set yourself on the right path towards better health! Remember - no amount of exercise will ever cancel out the lousy diet.

Reading Corner: Insulin resistance may cause Alzheimer plaques

Quote of the Day: "Trying to be number one and trying to do a task well are two different things." -Alfie Kohn

Mat V., Back Squat. Any thoughts on how to improve this lift? Post to comments.

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Begin with: Accumulate 5 min in L-sit (parallettes, rings), followed by 3 sets of 5 reps of L-Pull-ups (strive for perfect execution)

WOD: "McGhee"
AMRAP in 30min of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

Reading Corner: Why Grains Are Unhealthy

Reminder: Plan to hit your "Baseline" during one of the warm-ups within the next several days. If you have done it within the last two weeks and I don't have your time, please let me know what it was.

3-2-1-GO

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Begin with: practice your gymnastics "goat" for 10 min.

WOD: 4 rounds of 5 min of:
Run 400m
20 Burpees
In the remaining time do as many Double-unders as you can

Score is the total number of Double-unders

Finish with: Kstar's High Posterior Chain Mobilization

Fall 2010 Nutrition Challenge: Back by popular demand! Fall 2010 Nutrition Challenge starts on Wednesday, September 15th and ends 45 days later, on Friday, October 29th with a potluck party! Athlete who collects the most Paleo/Zone days – wins free month of training! The Challenge is limited to 20 people – first come first serve basis. More details here.

Are you following Kstar's MobilityWOD? You should be.

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Begin with: Shoulder Press 1-1-1-1-1-1-1

WOD: Bottom To Bottom Tabata Squats
8 sets of air squats. 20 seconds of work (max air squats) followed by 10 seconds of rest until all 8 sets are completed. The 10 seconds of rest should be spent in the bottom of the air squat position.

Post number of air squat reps for each set.

Stephanie, lateral jumps over the box

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Begin with: Pistols, 5 sets of 3-5 reps each leg (from the box, to the box or add weight as needed)

WOD: 10-9-8-7-6-5-4-3-2-1 reps of:
Power Clean, 155/103#
Pull-ups, Chest To Bar
Kettlebell Swings, 24/16kg

Watch the Video: 2009 Northeast Qualifier, Final WOD: [wmv] [mov]

Reminder: This week we are starting to shift towards the new schedule based on the Levels. If you haven't done the "Baseline" WOD yet, plan on doing it in the warm-up one of the days within the next week or so.

J.P., pulling the sled at the 2010 CrossFit Subway Series.

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Fall 2010 Nutritional Challenge: For those planning to participate in our Fall 2010 Nutritional Challenge, the first Nutritional workshop will be on Wednesday, September 8th, at 9pm. More information to come.

Nate's got Muscle-Ups and now he's teaching Sparky how to do it...
not sure Sparky is all that excited...

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WOD: "The Blind Date"

If you are not familiar with this WOD, basically what it means is that on the dates "The Blind Date" is posted you don’t know what you are going to get until you show up at the box.

Labor Day Weekend Schedule: Tomorrow there will be a 9am Skills & Drills class and 10am WOD. On Monday there will be classes at 6pm and at 7pm only. Don’t forget to sign-up for your classes.

Watch the Video: CrossFit Fort Vancouver, winner of the 2010 CrossFit Games Affiliate Cup. [wmv] [mov]

DeeDee, good start with the 5/3/1. Solid work!

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Begin with: Snatch (60%/3)x2, (70%/3)x3, (75%/2)x3

WOD: AMRAP in 12 min of:
Right arm Overhead Weighted Walking Lunges, 45/25#, 40ft
Left arm Overhead Weighted Walking Lunges, 45/25#, 40ft
Knees to Elbows, 12 reps

Quote of the Day: "If you don’t have time to do it right, when will you have time to do it over?" - John Wooden

Blake, snatching the bells

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Begin with: Cast Wall Walks, Practice Handstand (floor, parallettes), HS Lower to Straddle L, Press to HS

WOD: 4 rounds of 1000m Row. Rest 3-4 minutes between rounds.

Reading Corner: Posture - Why Your Back Hurts

Danny and Yamille, rowing station in the Fight Gone Bad.
There is about 3 weeks left to Fight Gone Bad 5. Have you signed up yet?
Reminder: there is no minimum donation to participate in this event.

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