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CFSBK Stärke und Konditionierung

Weighted Pull-Up

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Accessory work
Technique complex: Sumo Deadlift + Sumo Deadlift High Pull 75/55 10x4
500m Technique Row x 2
L-sit practice


CrossFit South Brooklyn featured in two prominent fitness magazines. They are currently on sale in Switzerland, Austria and Germany as well as in the Netherlands. English translation to follow.
We can now officially say, "We're huge in Europe".

Unloading a bit before the weekend.  I want everyone coming into FGB fresh.

Sameer's old CF Box make's the news too!

Reader Comments (22)

Did "Diane" this morning. I was going to program it for class but decided to give the overhead work a break before FGB. I decided that AFTER i did it. Depending on how things go i may try to jump into the L2 class for the pull-ups.

Warm-Up:Droms, 500m Row

Skill:Cleans. Focus on relaxing arms and solid landing positions.45x5 95x3, 115x3, 135x3

"Diane"21-15-9 reps for time of225# DeadliftHandstand Push-ups

11:15 as rx'd

DL: 5-5-5-3-3HS: 5-3-2-3-2-3-2-1DL: 5-5-3-2-1HS: 3-2-2-2-2-2-1-1DL: 3-3-3HS: 2-2-2-1-1-1

Cooldown:Turkish Get ups with 30lb dumbbell, 3-5 reps each side.

Last time i met Diane i did the first 15 Deadlifts unbroken which knocked me out. Decided to break it down to manage fatigue. HSPU slowed me down a bit, will have to work on getting back to feeling comfortable with sets of 5.

Great post this morning by Brian on the previous blog entry.
September 24, 2008 | Unregistered CommenterDavid Osorio
I'll be spending the interim until FGB trying to get over this illness which has me laid out on the couch.

Not exactly the pre-fight conditioning I was expecting, although it's the complete lack of appetite which concerns me more then the inactivity. Regardless, I'll be there Saturday, ready to go and without any bs excuses. I'm looking forward to it.

Also, that's awesome about the articles and about Andy's return to NYC.
September 24, 2008 | Unregistered CommenterErik K.
Oh no Erik!! This is not good. What can I bring you? Chicken soup? Echinacea? Jack and coke?

We must get you better!

The mags looks fabulous!! I can't wait to be able to read them. Will be get some copies for SBK?

So much exciting stuff!
September 24, 2008 | Unregistered CommenterMargie
Margie, thanks for the offer, but it's best if you stay away from me this week.

Now, if Jeremy, Charmel, Adam, John or any one else not on team A wanted to bring me some soup, that would be really very kind of them.

Nothing personal Margie. I just, ugh, well, wouldn't want to be seen playing favoritism with members of my own team.

Yeah, that's it, favoritism.

September 24, 2008 | Unregistered CommenterErik K.
Cool, today's headline is in German. Well, so is my WOD:Kreuzheben 50@100 kgSchulterdrücken 40@40 kg

Erik, I'm your greatest fan. Get well soon!

Margie, there will be some copies of the mags at the Lyceum in a couple of weeks.
September 24, 2008 | Unregistered CommenterAndy
Sure Erik, I'll bring you some 'soup' that will make you feel great for FGB.
September 24, 2008 | Unregistered CommenterAdam
erik's not the only sicky cfsbker right now. uggg. feel better and kick some ass this weekend.

i am really sad that i will not be a part of FGB this weekend. rock it and take lots of pictures!

September 24, 2008 | Unregistered Commenterstephanie
Congrats, CFSBK!
September 24, 2008 | Unregistered CommenterAllison Bojarski, CFNYC
woah famous! Cool.

September 24, 2008 | Unregistered CommenterSameer Parekh
SDLHP 30sec on/off 4 rnds12, 12, 12, 13working the form and going heavy last weekend on these has really gotten them in good shape for FGB.

weighted pulls5, 7, 10, 10 (f 3rd rep), 10 (f 3rd rep)

Bent rows 3x5 @ 65#

first time on the weighted pullups. 'twas fun. Nothing weighted pullups to totally dude out on. Something about all that poundage dangling between the legs...

Adam, thanks for the jerky. It totally rocked!
September 24, 2008 | Unregistered CommenterMargie
Adam, i second the greatness of your jerky.

Wt Pull-UpsI can't remember the jumps i took accurately.In 4 sets i worked up to 100.5x3

There will be NO SHITTY SDHPs on Saturday!!!!!

I have no idea what Andy's WOD was
September 24, 2008 | Unregistered CommenterDavid Osorio
pullups: 25/35/45f/45/53

overhand grip until the last set. Definite progress there, last time I attempted these I could do one at 65, and yet only one at 45 too. I see a new max on the horizon.

SDHP 30s on/30s off x 4?/15/14/15

The drills today made a huge difference in my rhythm here; I'm finally feeling ready to tackle these at FGB.

To all who enjoyed the jerky, I followed this recipe almost exactly:


Its pretty easy, although there is a time commitment while its drying. I'll probably be making more again soon.
September 24, 2008 | Unregistered CommenterAdam
If I'm not mistaken:

Kreuzheben 50@100 kgSchulterdrücken 40@40 kg


Deadlift 50@220 lbsShoulder Presses 40@88lb

September 24, 2008 | Unregistered CommenterErik K.
Way to represent, guys!
September 24, 2008 | Unregistered CommenterJeff
Hey Mr. Deadlift, you're right. Now I've to change your nickname into Mr. Kreuzheben. Awesome.

September 25, 2008 | Unregistered CommenterAndy
Yo David.I have a friend who is swedish, if you get a hard copy to me I can have him translate.

September 25, 2008 | Unregistered CommenterBrian
Brian, the articles are in German. However, if your friend is able to understand it, I'd love to send him a copy to Sweden. Just drop a line under info@hadel-media.com . I'll post an English version of the articles soon.
September 25, 2008 | Unregistered CommenterAndy
SD/SDHPx10 @ 44lb30 sec on/30 rest of SD @ 75lb x 410/11/12/12

Pullups on tan band:3/5/5/5/4

Push press: 15 @ 32lb

Adam, your jerky was divine. What cut of beef did you use again?
September 25, 2008 | Unregistered CommenterBethany
pullups: 20, 30f, 40f, 40, 40

had really low energy yesterday unfortunately! SDHP drills useful tho...

Adam -- your jerky was indeed awesome! Was this the blog post you mentioned


September 25, 2008 | Unregistered CommenterAllan E
pullups 25# / 45# / 72# Failed on 3rd /72# reverse grip /74.5# Failed on 3rd
September 25, 2008 | Unregistered CommenterPatrick
Allan, that's right.

Bethany, I used about 2.5 pounds of top round. You want as little fat as possible in the cut you choose; no marbling. Since the meat isn't really cooked--its dried--excess fat will go rancid quickly.
September 25, 2008 | Unregistered CommenterAdam
Where can I find that article in German online? I tried clicking on the picture but I cannot seem to enlarge it to read.

Also, I came across a "Crossfit Munich" and a "Crossfit Switzerland" in the process of searching on google.de however they do not appear on the affiliate main page...

If you need anyone to translate it to English I'd be willing.

Thanks for the news!
October 7, 2008 | Unregistered Commenterleah

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