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Rest Day

Charmel R plays Donkey Kong


We Made Mainsite!

Check out Ken H and Coach Laurel on CrossFit.com today.  The photo they used was from Ken's second advanced handstand class.  Ken had used an interesting and effective way of making ring handstands a little easier which I thought the community at large could potentially benefit from.  3 Cheers for CFSBK!

Flag Football Extravaganza at Prospect Park

We've already got 12 people signed up to play Flag Football on Sunday, August 21st.  This will be a day long picnic open to all members, friends, and family, during which time we will be playing some fairly non-competitive, all inclusive, gender neutral, footwear optional Flag Football.  Depending on interest we will split into 2-8 teams and play a small tournament to crown the champion of the Paleo Pigskin League (PPL.)    All are welcome to come down, grill, bring beverages or food, and hang.  For anyone interested in the actual playing of football (not just eating and drinking and lounging) please respond to Noah(AT)crossfitsouthbrooklyn.com with a general scale of football aptitude on a 1 (I don't know a football from a baseball) to 5 (I taught Tom Brady everything he knows, including how to flip his hair so coyly.)
This is a great opportunity to use that fitness you've been working so hard to cultivate!

Time is almost up..

To sign up for event 2 of the Subway Series!  There are only a handful of spots left so don't let them go to the riff raff from the other gyms, take the plunge and represent SBK.  It's like Nike says: "Lets Do This!"
CrossFit Travel App WODs for People on the Move
Tips and Tricks for Starting (Or Restarting) Low Carb Part 1, Part 2 Michael Eades, M.D.
Fitness Researchers Hail Discovery of New Ab The Onion
Robb Wolf does a 1 hour video on the Paleo Diet Mahalo

Reader Comments (18)

Sorry guys, not sure why that didn't go up at 12. I must have incorrectly set the post time.


Also- I watched that entire Robb Wolf video last night. It was really really informative

August 9, 2011 | Registered CommenterDavid Osorio

Rumor has it that ya'll will be doing MU's in comp class tonight!! Dang it. I always miss the good ones!

August 9, 2011 | Unregistered CommenterTeresa B.

GREAT pic Laurel! Congrats on making the main site!! REPRESENT!

August 9, 2011 | Unregistered CommenterTeresa B.

"diane" @ 6am

my version was:
15-9-6 deadlift @ 95#
9-6-3 hspu w/ 2 abmats

i probably could have done a full 21-15-9 with the deadlifts but really didn't want to push it. first time w/ them in a long time so stayed very conservative and relatively slow. hspu's i think were scaled appropriately. worked on my kip and used some great cues from lady fox.

my august goal is to do muscle up practice 2x a week. today i worked on dips as part of my practice.

3x5 using blue band on the dip bar contraption

and YAY for being on the mainsite!!!

August 9, 2011 | Registered Commentersteph paddock

@Jess Fox- in response to your comment from yesterday, I will be at the pool tomorrow, also, if you want to chat about swimming then!

August 9, 2011 | Unregistered CommenterJJ

I wouldn't recommend watching the Robb Wolf video at work...All this talk of food has me sitting at my desk starving!!

August 9, 2011 | Unregistered CommenterMike Mishik

Yes, the video was interesting, but I am STARVING now!

August 9, 2011 | Unregistered CommenterLana

That mainsite photo is amazing!

August 9, 2011 | Unregistered CommenterStella

Started a new strength cycle tonight. 200/300/400 here I come.

Back Squat
Warmup: 45x5x2, 75x5 95x5
Work: 135x5x3

Warmup: 45x5 65x5 75x5
Work: 85x5x3

Warmup: 135x5 165x5
Work: 195x5

4 4 3

August 9, 2011 | Registered CommenterJoe

Strength Cycle B: Recovery Squat...

Squat: 225x3x3

Bench: 192x5 x 5x3 and 192.5 x 5F
Could not get the very last rep up. No comment. I'll reattempt on Sunday.

Cleans: 160x2x3
Just when my right wrist is good to go, I mess up my left forearm. Icing made it hurt.

WOD: I attempted a scaled, shortened Clean/pushup/du WOD from last week. My DU's fell apart so this wasn't actually hard enough.
145x3 then 15 pushups then DU's until two minutes are up. Did this twice. The only positive thing I can say is that the push ups were unbroken. It was too "moderate."

August 9, 2011 | Unregistered CommenterRob Is

a lot of people in the gym tonight!


ten sets of one rep each with the saltwater taffy pink band.

August 9, 2011 | Unregistered Commentermichele

Diane, modified as follows:
21-15-9 Deadlifts 65#
15-9-6 Dumbbell presses 15#

In the context of an isolated work-out, I definitely could have done heavier for the deadlifts. In the context of my week, I’m happy I didn’t go too crazy today.

I’m guessing I missed the sign-up for this Saturday’s Subway Series, which is probably OK since I'm running a race the next day. I may still go to cheer. Is anyone else going to be part of the cheering squad? I'm always looking for excuses to wear my CFSBK tank in public. If so, please let me know either through this blog (which I stalk) or via email katie(dot)mohrhauser(at)gmail.

August 9, 2011 | Unregistered CommenterKatie Mohr

Comp Class worked on muscle ups!

Ken's tips were beyond helpful, getting over the rings was way easier with a smarter kip position. Thanks Ken!

Still need to work on getting my hands into the right position, felt a little sensitive on my wrist not using a false grip and starting the dip portion of the muscle up from that position. Overall very happy with the entire class!

600 row + 40 swings @ 1.5 pood : 3:33 1:47 pace and swings unbroken, felt really good!, excited for this weekend

August 9, 2011 | Unregistered CommenterMike Mishik

Awesome tips on MU's from Ken -- makes them downright easy, and I burst into laughter after doing the first one.

Did a two sequential strict MU's, felt solid on the first one and had some sticking on the second.

Pressure test:
600m row + 40 swings @ 1.5 pood : 3:34 total time. Average pace ~1:50 with all swings unbroken. Hit a few HSPU's afterward and my right shoulder locked up. Lax balled the crap out of the area during the walk home, and iced the entire shoulder girdle once there.

Feels much better now but will apply some tiger balm and take plenty of fish oil before bed -- hopefully I'll still be able to move the arm tomorrow morning.

August 9, 2011 | Unregistered CommenterDan Rx'd

What Mike said!

Got a bunch of kipping MUs including a few doubles. Previously I could do 2 or 3 strict singles. Thanks Ken.

Row 600m, 40 OH swings 1.5p 4:18. 4 sets of 10. Felt heavier than I remembered.

August 9, 2011 | Unregistered CommenterCarlos

Good to work with the AM crew again and meet some newer folks recently out of foundations!

Great muscle up work with Ken tonight during the Comp Class! When he was demoing it really looked so effortless like he was just levitating above the rings. Mine definitely required effort, but I'm getting closer and closer! I'm still pulling early with my arms and I'm not turning over quick enough. So many things Ken said tonight made sense and I'm looking forward to getting more practice in. Also, plan to incorporate some v-ups into warmups to help with that turnover. Oh, and I need to do dips too. And I need to work on... I'm setting a goal of 1 muscle up by my birthday (10/11)!

Did the pressure test too:
600m in 2:24 and then 40 kb swings. I broke up the swings twice but I don't really think I need to. That's the goal on Saturday. I think I finished around 4 something. My forearms were fried though so that's going to make those hspu's even harder!

Katie, you should definitely come cheer! We love the support (and we all turn into a cheering squad when it's not our heat...)

August 9, 2011 | Unregistered Commenterlady fox

I echo everyone elses comments on Ken. great class today, learned a lot but still lots to take in about the kip on mu swing.

Pressure test for sat: row 600m & 40 KB @1.5pood in 3:36ish.

Question should we rest hspu or could we try this thurs and be fresh enough for sat?>

August 9, 2011 | Registered CommenterDH3

DH3 - small dose, low volume, skill practice. 10-12 reps (kipping) total would be plenty. Maybe do some doubles to jack up HR and then attempt a hspu or 2, repeat a few times.

I echo thanks to Ken, looking forward to doing this again and opening it to the larger community.

August 9, 2011 | Unregistered CommenterFox

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