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Bar Dips

3 Attempts at max reps
Rest 3 Minutes between attempts

There is a 10 strict push-up "buy-in" to do the dips.  Athletes who cannot perform 10 unbroken push-ups from their toes will perform 3 attempts at max push-ups at an appropriate scale.

Post reps to comments.
compare to 9.2.10

5 Rounds NFT of:
5 Turkish Get-Ups, each arm
5 Unilteral Romanian Deadlifts
10 Prone Grip Ring Rows

Post Rx to comments.


Jess F sets up for a split jerk

Attention Fight Gone Bad captains, the limit to put in your t-shirt order to Paulie is this Sunday.  Please make sure you've got your team's name and colors ready asap!

Check out the CFSBK FGB5 widget on the left column of our site to stay updated on our team total and top 5 fundraisers.

Every year we give away some prizes to top fund raisers and competitors.  If you think you've got something you could donate (however small), please email david(AT)CrossFitSouthBrooklyn.com.  In the past we've given away shirts, DVD's, wine, theater tickets and other goodies.

Did you know
CFSBK's Birthday is right around the corner?  We'll be three years old on September 19th.  When did you start training with us?

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Reader Comments (23)

I meant to comment yesterday on that wonderful photo that Dan took, but I found myself falling into bed without having had a moment to write. In particular I wanted to recognize Dan and Asta for their contributions to the community - not just for their beautiful photographs of our wedding, but for all of the wonderful images they have produced of our community events. Their efforts add significantly to our community and I just wanted to say thank you. We are incredibly lucky to have such talented photographers on hand.
September 9, 2010 | Unregistered CommenterLaurel
not to mention your hubby's wonderful pics.

I think I joined in Feb 09 foundations (is that right Scott/Asta?)
September 9, 2010 | Unregistered Commentergabrus
June '09 Foundations. W00t!
September 9, 2010 | Unregistered CommenterJoe
Foundations in April of '09. I remember coming to the Lyceum and looking at the Level 2 class and being in awe of Sal and others doing double unders.

Nice-lookin' widget.
September 9, 2010 | Unregistered CommenterMatt U.
July '09 Foundations. Included Jess, Snip, Mr and Mrs T-Shirts, Anne Ishi (where in the world is Anne?!), Christian Devos, and Justin Levinson. It took a bit of struggle , including agreeing to do a month of Bikram, to get the wife to try CF. We actually signed her up first then I jumped into Foundations kind of as a survey course to pick up some coaching cues from David and Shane for working with small groups. Boy, did I. Thanks guys!


Nice rack, Lady Fox!
September 9, 2010 | Unregistered CommenterFox
June '09 Foundations - hooah!

Ben Walsh, Ariel Kalishman, Cloyde Mills, Joseph Williams, Vincent Dugan, Samantha X (sorry, blanking on last name!), Samir Chopra, Julie Edmonds, Lisa X (as before).

September 9, 2010 | Unregistered CommenterSamir Chopra
I'm pretty sure it was Janurary 2009 Foundations Gabrus. I remember not being able to get into the December 2008 Foundations and starting up after the new year.
September 9, 2010 | Unregistered CommenterScott L
Dec 15, 2007. Dumbell Complex and bear crawls, about as old school lyceum as it gets. It was just myself and some hungover dude from CF Cleveland. David promised we would deadlift the next day so I came back.
September 9, 2010 | Unregistered CommenterJeremy
First Foundations class: 7/2/09-can't remember what we covered because I was in complete awe, but I know we finished with tabata squats.

First Group class: 7/30/09-Alternating minutes of double unders and dead hangs. Of course subbed box jumps since my double unders were non existent. I also remembered being so suprised at how hard the dead hangs were.

And as Mr. Fox mentioned above, I can't believe I resisted you all for so long. Thank god he was persistent. Now, I have such a hard time leaving the damn gym!

Oh, and would anyone want to truly test their mile run with me? I know it's the day after FGB but come on, it's only a mile. ;)http://www.nyrr.org/races/2010/mile/raceinfo.asp
September 9, 2010 | Unregistered CommenterJess
September 9, 2010 | Unregistered CommenterFox
First class was 3/16/2008 and my memories of it are fuzzy because I was just so dazzled by everything. I remember watching some of the ladies (maybe even Steph P?) doing cleans, and someone nailed themselves in the chin but kept going and I thought that was super bad-ass.

Foundations started sometime in March of 2008. Colette, Mike Rose and Zak and AJ represent! I remember doing assisted ring pull-ups with Coach Allison in the basement of the Lyceum during our 2nd or 3rd Foundations class. For a solid 2 days after my elbows were so swollen they looked like sausages. :P

September 9, 2010 | Unregistered CommenterBethany
Foundations December 2008. I think that was the first time there were two foundations in the same month.
September 9, 2010 | Unregistered CommenterMalcolm
March 8, 2009, my birthday present to myself. It's been in my blood since!
September 9, 2010 | Unregistered CommenterDavid Mak
Dips Day.

17, 12, 7 (disappointed that I couldn't go beyond 7 in the last round, same as last time; will have to rest content with having done 8.33% more dips than last time).
September 9, 2010 | Unregistered CommenterSamir Chopra
Warmup:-jump rope fun-kip swing practice-3 rounds NFT of: 8 dislocate lunges, 8 scap pushups, 8 dip shrugs

Dips with the white band:13, 9, 5-happy about this since 9 was my max last week! Good working with Chris and Peter.

Acc work---5 rounds NFT of:-3 Turkish getup situps-each side-5 one-legged Romanian deadlfts-each side-10 prone grip ring rowsCouldn't do the full getup because of a leg issue. Used the 25lb kb for all.

Cooldown:-foam rolling and Lacrosse ball work on my bum leg-wall calf stretching

September 9, 2010 | Unregistered CommenterJess
Did y'all see the 'official' FGB video, "500 Fights"? It's kinda great. (BK all DAY!!)



Active recovery day; Day 4 Paleo Challenge.

K-Star mobility WOD w/u20 min run, easy paceWall calf stretch + every psoas opener I could find on the interwebs

I want to learn how to POSE run. Gunshy because of a calf injury over 13 mos ago precipitated by collision with Dunham dance technique.
September 9, 2010 | Unregistered CommenterMichele
February 2009.

Me, Peter, Charlotte, Tal and Mike. A Dan who moved to D.C. and some people I never saw again.

12-9-6 with a white band. Thanks Jess, Peter and the very "helpful" David O.

September 9, 2010 | Unregistered CommenterChris J
irst day was with professor fox in october or november of 2009. im glad i snuck in for at least a few months at the lyceum.

i've been enjoying the max rep dip work.

last week: 5,7,6 with 15 poundstoday: 8,9,7 with 15 pounds

it was a relaxed and enjoyable evening. thanks cfsb. and thanks jeremy for the pistol/juggling inspiration.and thanks laurel and malcolm for the lemons.
September 9, 2010 | Unregistered CommenterJMD
almost 2 years now, i think. i couldn't do a pull up!jenna, don, alex, felix, codetia, can't remember anyone else right now. can't remember the work out either, but it was damn close to fgb. coach david used his jedi mind trick to get me to do it. glad he did.

thanks to rob maldonado for introducing me to this magnificent cfsbk community.
September 9, 2010 | Unregistered Commenter.DMG
Fall of '08 I was loosely following my college power lifting regiment at Crunch when Christine persuaded me to tag along on her individual sessions with David. She had discovered CFSB through BTC. I puked and fell in love with it.
September 9, 2010 | Unregistered CommenterCarlos
Also OHS @ 115# and yesterday's wod in 15:45 @ 1.5p
September 9, 2010 | Unregistered CommenterCarlos
@Malcolm - wasn't it January 2009? Our super small foundations class! Tabata squats the first day, I ended it by retching in the glorious lyceum bathroom.

Dips: 14, 12, 8 my triceps felt distinctly numb after this.

3 rounds: 2 TK get-ups, 5 one leg deads and prone grip ring rows. Used 25lb db.
September 10, 2010 | Unregistered CommenterLaurel
For completeness. Laurel is of course correct (double checked some old e-mails) that ours was the January 2009 foundations cycle.
September 10, 2010 | Unregistered CommenterMalcolm

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