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WOD 1.29.12

Burpee 101

Power Snatch 101


For time:

40 Burpees
20 Power Snatches 95/65
20 Pull Ups
20 Burpees
10 Power Snatches
10 Pull Ups

Post time and RX to comments.

All Hail!-Team SBK at Yesterday's 'Hail to the Queen' Event

Congratulations to all of the Team SBK on their performance yesterday!

Congratulations to Mobina on completing her first ever 5k Run and congratulations to Peggy PL on her first double unders!

Teaser Class Moves to 10AM Starting Today!

Our weekly free Teaser Class is now at 10AM.  This is the perfect opportunity to come experience what we do for yourself.  RSVP to info(AT)crossfitsouthbrooklyn.com

Steve I. Can Show You How to Stunt

Steve I. recently joined our ranks and is not only a great addition to the SBK community but is a kick ass stuntman as well.  Steve has quite the filmmography and has worked on everything from Inception and the upcoming Batman film to Gossip Girl!  Steve has a few badass videos of him training and practicing his craft:

Flipping with Guns aka "That Sh*t Cray"
Flips and Tumbling

Stunt Driving Practice

We welcome Steve to the gym and ask you to remember that he is a trained professional. Please do not attempt any of the things you've seen in the videos at home or at the gym!

Stone-Age Social Science May Have Resembled Ours Ars Technica
From 83 Pounds to the Games: Cheryl Nasso CrossFit
Kicking Door Down: Deb Cordner Carson CrossFit

Reader Comments (27)

Looks like a fun wod!

January 29, 2012 | Unregistered CommenterShree Mulay

NYT has a bit about Milk Thistle shutting down ::curls up in fetal position on floor::


January 29, 2012 | Unregistered CommenterJules

Just heard back from Dean Sparks who runs NYFoods and he said re: Milk Thistle that "Dante is a hard working farmer and all his years of ball busting did NOT pay off" - also sent me the link to a blurb in the NYTimes - waiting moderation. They're done but hopefully will manage to regroup and come back. What a heartbreaker.

January 29, 2012 | Unregistered CommenterJules

This was a doozy.

13:41 at 85#s

Snatches actually ended up being the "easiest" part of this workout

January 29, 2012 | Unregistered Commentershawn$

presses and deads 5/3/1 day. 150x7 no points for style on last rep
squat 315x8 felt heavy
3x7 chins
10 prowler runs 70 pounds every two minutes clock running

generally sore

January 29, 2012 | Unregistered CommenterJR

12:39 @ 75#

That was just as sucky as I thought it would be, but fun as usual.

January 29, 2012 | Registered CommenterMaxwell Knight

10:00 @ 75#

Fun WOD. I felt like maybe (maybe) I could have gone heavier. But I was running out of gas at the end so probably not.

With the coaches help I've been scaling the WODs to the appropriate weights and there has been a huge improvement in speed and strength with a decent stride in form. Thanks coaches!


January 29, 2012 | Unregistered CommenterIsaac Green

Every time I think I'm making good progress, a day comes along to utterly humble me. Today was that day. Still laying in the fetal position.

January 29, 2012 | Unregistered CommenterJason

is it just me or do our CFSBK ladies look a little possessed in that photo? Well done all!

January 29, 2012 | Unregistered CommenterSamir Chopra

I like getting gassed!
12:13 @ 85#

January 29, 2012 | Unregistered CommenterShree Mulay

'CFSBK Ladies - Kicking ass and sucking the souls out of our competitors with our demon eyes'

Mentally preparing to get back to my fundraising burpees toon... super sore from Hail To The Queen today.

January 29, 2012 | Unregistered CommenterLana Z

1. gym was JAMMIN today, whoa.
2. recovery day on the platform is the bomb.
3. thinking of Bethany and wishing her good rocket vibes.

January 29, 2012 | Unregistered Commentermig

Picked up yesterday's deadlifts per Lady Fox rec.
working off max of 260
wu: 95x5, 135x5

Felt really nice. My thumbs hate doing that hook grip, but at least I was doing it properly today so I could hold onto the bar. The last 5 was easy to pull. Made up a metcon-y thing to get in some work, trying to avoid shoulder involvement since I'm a bit toasty from yesterday's competition. Got through 5 rounds + row.
15min AMRAP
300 m row
10 situps
15 air squats

The best part of yesterday's competition was hanging out with our great group. I really appreciated all the support we gave each other, plus some of our SBK boy squad that came out to cheer us on. Yesterday just reinforced why I like our gym and feel safe here.

January 29, 2012 | Registered CommenterSarah la Rosa

I'm totally going to do that Flipping with Guns move on the first day of classes tomorrow. Walk in,hand out syllabi, and then, BAM!

January 29, 2012 | Unregistered CommenterSamir Chopra

We totally need to do a flipping with guns wod.

January 29, 2012 | Unregistered CommenterSameer

Yesterday at CFQ was kind of a shit-show. I'm proud of our ladies for showing mucho resolve and getting through it all, and finding the bright spots in spite of...

Busy 9 and 10am! I loved it, keep it coming!

January 29, 2012 | Unregistered CommenterFox

I like how the 'confidential' milk thistle prospectus is right there on the NYT web site


January 29, 2012 | Unregistered CommenterSameer

Busy hour at the gym today, much fun. Quickly made up my 5 week deadlift (205,235,270x5) then did todays WOD, 10:58 RX.

Kind of horrific, after finishing the 40 burpees you realize a)I'm super tired and b)I still have the whole workout to do, Ouch.

January 29, 2012 | Unregistered CommenterNoah

Also, I just watched those stunt videos HOLY SHIT! I want to flip with guns more than anything in the whole world!

After watching that, I'm curious, does anyone know where can I take a beginners adult gymnastics class?? I love gymnastics days so much at CrossFit and maybe I should try and make that a more regular thing in life. I just feel like I NEED to do a backflip!

January 29, 2012 | Unregistered CommenterLana Z

deadlift 5's: 175, 200, 225

WOD: 7:47? with 75lbs. maybe more weight would have forced me to clean up my snatches. too much back and arms, not enough hip pop. thanks nick for the cues.

January 29, 2012 | Unregistered CommenterJMD

Wod in 10:24 with 75#

Started quick but then rested alot. Left shoulder continues to hurt some on overhead stuff and bottom of pull-ups. I keep hoping it just goes away, but maybe it's time for a more targeted strategy.

Flipping with guns was a big hit in the Guerra house.
I predict some flipping with nerf guns.

January 29, 2012 | Unregistered CommenterCarlos

So much to say about the Hail to the Queen event yesterday. First and foremost though, I'm super proud of all 11 of us that represented CFSBK! I do think we had the largest contingency there between athletes and spectators (as usual!). A HUGE thanks to our cheerleaders who were there for WAY too long (Mike M., Jeff Z., McDowell, Dh3, Marcos, Steph P. and Fox) We worked hard, dealt beautifully with some unbalanced programming, patiently waited in line repeatedly for the one bathroom, jumped into wods without appropriate warmups, got bruised heads from unpadded handstand pushups, bruised egos from weighing in with a scale which was off by 6+ pounds, bailed barbells unsafely close to our fellow competitors and spectators, and stayed 3.5 hours over the expected finish time...all while keeping smiles on our faces! ;) While everyone did do a fantastic job, I have to shout out congrats to Stella and Lana on their 1st CF competition! Also, excellent work by Christine D. who got her first 2 HSPU's (about damn time girl!)!!! Also to my lightweight superstars, Ellie and Kate who can HANG with the big dogs. Love it. You all are were an amazing crew to spend 8+ hours with. Excellent work all around!

Today, I decided to make up by Wendler deadlifts and bench:
(95x5, 135x5, 155x3)
-damn these felt heavy! really had to organize each one.

(45x5, 60x5, 75x5)
-took about a 20 minute break between 1st and 2nd worksets to talk to some folks who walked into the gym. got 8 reps at 100 when i started this so i guess this is progress!

Finished with a little 1/2 tabata situps and 1/2 tabata pushups. hard to remember my numbers.

January 29, 2012 | Registered Commenterlady fox

9am with coach fox.

3rd day back. easing back in.

strict pu

January 29, 2012 | Unregistered CommenterMcGrath

Thanks Coach! :-) going from struggling to get to 4th ave and back to this felt pretty good. Congratulations to Team CFSBK! And, to Peggy for the DU!

January 29, 2012 | Unregistered CommenterMobina


55 lb. + small green band... glad to finish.

January 30, 2012 | Unregistered CommenterPeter

It's in midtown (26th and 7th) but I just tried out "brgr" and it was decent. All organic/grass fed meat too. You can order it bunless.

I also like Zaitzeff grassfed burgers in lower Manhattan (72 Nassau St). They have amazing sweet potato fries cooked before your eyes in a cast iron skillet. I'm thinking about having my first post-challenge meal here.

January 30, 2012 | Unregistered CommenterAlan

sorry, i meant to post that to another thread where people were talking about burgers.

January 30, 2012 | Unregistered CommenterAlan

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