Friday
Apr012011

Back Squat

2 Box Squats on the Minute for 10 minutes
5-10 lbs heavier than last week


Post loads to comments.
(E3/8)Compare to 3.26.11


Tabata Mash-up:

Deadlift 225/155
Box Jumps 20"/24"


Athletes will complete 8 alternating rounds (of :20s work/:10s rest) for each movement

Home
Thinkin of a master plan...Coaches Fox and David confer during Sectional WOD #1


Sectionals WOD #2 is here!


We're incredibly excited to be hosting 2011 CF Games Open Sectionals WOD #2 today!  Athletes and Judges should arrive at 12:30 for registration and the event will start promptly at 1pm.  The first heat will begin no later than 1pm.


Athletes's/Judges heat assignments can be found here!


Reminder: There is no 12pm Group Class, Active Recovery or CrossFit Kids today!  All other classes run on their normal schedule.


Come Cheer on Team CFSBK


Team CFSBK is currently in 36th place regionally. The top 30 teams move on to the CF Games Regionals in Mass. We Need Your Support! Come on out today to cheer on Team CFSBK as they lay it on the line for WOD #2!!


http://games.crossfit.com/ranking/overall/teams?region=84




2011 New York City Barefoot Run



If you're interested in barefoot running or natural movement, the 2011 New York City Barefoot Run will be held on September 24-25th.  

- Check out the brand new website: NYCBarefootRun.com


- We have an awesome line-up of barefoot running and natural movement experts, and it's only getting bigger: Meet the Kudus


- Please show us some love on facebook to start building the buzz: Like NYCBR



- Early Bird rate of $65 if you register before midnight April 10th.  This includes a tech tee, access to all clinics, talks, and the run, a whole load of discounts, ferry rides to and from Governors Island, food at the run, and entry in the Runners Raffle.

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Are Cold Cuts Primal? Mark's Daily Apple


Thursday
Mar312011

Rest Day

Home 
Memory Lane pt 3: Peter "Hubby" H. Squatting at CFSBK 1.0


Sectionals Heat Assignments!


The heats have been assigned for Sectional WOD #2!  Click HERE to find out which heat you are competing/judging.  WOD #1 was a huge success and we look forward to hosting again this weekend.  Good luck to everyone!


Photographer Needed for Sectionals this Weekend


All of our resident photographers are booked this weekend.  If you're free 12:30p-4p on Saturday and comfortable with a digital SLR camera we'd love to have you document Sectionals WOD #2.  Don't have a camera? No worries, we'll provide one.  If you're interested, please contact David at David(AT)Crossfitsouthbrooklyn.com


Saturday Schedule Change Reminder


Remember there is NO 12pm class, Active Recovery or CF Kids class due to the Sectionals.  All other classes run as usual. 


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What are some of your goals outside of the gym?


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Sports Injury Lessons from the Circus NY Times
Homemade Cultured Butter
Mark's Daily Apple

Wednesday
Mar302011

Press

3x5
use 75% 1RM Press or 66% 1RM of Push press
super set 5-10 strict chins/pullups with each work set of press (no failing on this)


Post loads/chins or pull-up scores to comments.
(E1/4)


21-15-9 reps for time of:
Push press
Lateral jumps over an obstacle


Athletes will use the same load for the WOD as they did for their Press.

Post Rx and time to comments.

Home
Memory Lane pt. 2: Overhead Squat Prep at the Lyceum


Join the team SBK Support Staff this weekend!

We're looking for a few folks to help with the room set-up/break down this weekend at the CrossFit open sectional event.  If anyone was planning on coming anyway or perhaps taking the 11pm class, we'd love to have a couple extra hands to build some barbells, clear the equipment and stage the workout stations.  If you're staying for the whole event or coming later, we'd also appreciate a hand breaking everything down. We will dole out some CFSBK swag to everyone helping out!

Please email David(at)CrossFitSouthBrooklyn.com if you're able and willing!  We'll need about 2-4 people total.

Also, if anyone has a photography background and can photograph the event for us (we'll provide a camera) please let us know!



Calling all Level 1 certified CrossFitters

Got your L1? We're looking for some people to volunteer as judges for the event on Saturday. You'll be judging athletes compete in the Deadlift, Push-up and Box Jump triplet.  

Please email David(at)CrossFitSouthBrooklyn.com if you'd like to help.  

Additionally, please watch this video (link to games video) to see the rules and standards for the 2nd Open Sectional WOD.

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What movement from this weekend's sectional WOD do you think would be the toughest for you?  What would be the easiest? 
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16 Tips for Desk Jockeys: What to do about Sitting All Day Mark's Daily Apple
Study Sheds Light on Gluten Sensitivity
Wall Street Journal

Tuesday
Mar292011

Back Squat

5-5-5
Increase load each set to find a HEAVY set of 5! 


Post loads to comments.
(E 2/8) Compare to 3.26.11 and 8.18.11


With a partner, complete the following work for time:
100 KB Swings 2 pd/1.5 pd

2000m Row

Partition the work anyway you see fit, only one athlete working at a time.  All work must be completed before time is called.


Post load and time to comments.


Home
A Great from the Crate
: Alan is LOVES going overhead!


Get Ready to Squat!


Tonight, we're going for heavy sets of Back Squat! Please read or re-read Coach Margie's excellent article "Getting Ready to Squat"  on preparing for a heavy day under the bar. Get psyched!


Remember we've got a slew of awesome and informative training and nutrition articles under the CFSBK Training Articles and Media section of the blog.


C'mon on ride that (PR) train, come on ride it...Woo! Woo!


Vincent D.  49.5" Box Jump
Katie M. 245# BSQ
Jess F. 225# BSQ
Laurel M. 100# Press
Margie 90# Press
Steph P. 6:59 Annie PR


Congratulations to everyone and great job on all the hard work!


CF Games Open Sectionals WOD #2 at CFSBK this Weekend!

We're proud to be hosting Sectionals WOD #2 this Saturday! The event will start at 1pm with athlete registration starting at 12:30pm. 


There will be NO 12pm Group class, Active Recovery or CrossFit Kids classes today. 


Anyone interested in volunteering who did not last time shoot David an email at: david(AT)crossfitsouthbrooklyn.com


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Shaolin Soccer Photo Album!
Der Spiegel
Graham Holmberg's Competition Strategy
Crossfit

Monday
Mar282011

Rest Day

Home
David addresses the masses before Sectionals WOD 1. 


Happy Birthday Billy K.!


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Sectional Workout #2 is scheduled to be announced this evening!  Any guesses on movements or what kind of WOD we'll see this time around?  Anything CFSBK competitors want to see?  Anything you hope doesn't come up?


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The Dose of Intervention and the Land of Dr. Oz Gary Taubes
Philadelphia Schools Battle Students' Bad Diets
NY Times

Sunday
Mar272011

Clean

3-3-3-3-3
Work up to a heavy triple.  No failing.


Then use 80% of your heaviest for triple for 2 additional sets of 3 cleans


Clean Pull
3x3
Use the same load as your heaviest clean. No arm bend.


Post loads to comments.
Compare to 12.6.10


Home
Ryan P. hits WOD #1


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Clean Pull Demo Performance Menu
Nutritional Aspects of Women Strength Athletes
British Journal of Sports Medicine
No Face, but Plants Like Life Too
NY Times

Saturday
Mar262011

"Chelsea"

Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. Can you continue for thirty minutes? Twenty minutes? How about 10? Post results to comments. If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.


If you've finished the workout before this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes. We've seen +3. Any +4's?

Post rounds completed and Rx to comments.


Home
Vincent goes for a max height box Jump