Sunday
Jul112010

WOD 7.12.10

Today we'll spend 30 minutes working on your Clean and Jerk technique, afterward we'll do some rope climbing.

Suggested Back Off Week

Ben
The Subway Series 5K'ers

Interested in joing CrossFit or know someone who might be? Check out our upcoming Foundations cycles, available in the morning or evening.
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Thank you to everyone who came out yesterday and made the 2010 JacintoStorm one of our most memorable storms ever!

Want a little Active Recovery?
Our Active Recovery class which meets Tuesdays at 6pm will now be available as one of your weekly sessions.  So if you've got a 3x per week contract you can use A/R as one of your classes.  Additionally, we'll extend the per class rate to A/R if you'd like to drop in on top of your Group Classes:
Rates:
Drop In/2x week/3x week: $15
5x week: $10

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Competing in the Subway Series Strongman/woman event at CrossFit
Virtuosity
Paulie S has invited competitors
to the CFSBK Annex to learn some technique with these odd objects.
Where?
Quist
Industries

When? July 17th from 11am-1pm

Contact:
Email ps(AT)quistindustries.com to RSVP

Saturday
Jul102010

"JacintoStorm!"

For Time:
Run 570 meters
71 Squats
71 Push-Ups
71 Pull-up s or Ring Rows
71 Wall Ball Shots, 20/14
71 Kettlebell Swings 1.5p/1p
71 Deadlifts 95/65
Run 570 meters

Post time and Rx to comments.
compare to 7.4.09

Warrior
Come on down today for our annual, "JacintoStorm" WOD in honor of Jacinto's Birthday.  We'll open up at 9am and start sending off heats of folks by 9:30.  If you'd like to participate in the WOD, please arrive before 10:15am.  As always multiple scaling options will be available so everyone can participate.  Afterward, we'll have a paleo-style potluck and BBQ.  Side dishes and beverages are appreciated!
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Great work to everyone who participated in yesterday's Subway Series 5k. We had lots of PR's and a great time out in Queens.  Below are the reported times, if you see an error please email David(AT)CrossFitSouthBrooklyn.com so that I can contact Paul and Brandy to make the correction.

Steph W  24:17
Jess F  24:31
Sarah H  25:09
Asta F  26:13
Juliana A  31:00
Ryan P  20:27
Nick P  21:11
Brian Z  21:28
Dan R  22:30
Carlos G  23:14
Joe W  23:29
Matt R  23:45
Chris F  26:54
Sameer P  27:44

Friday
Jul092010

Front Squat

3-3-3 or 1-1-1
(E8/8) Sets Across or Max Effort

Post loads to comments.
compare to 7.7.10

"Annie"
50-40-30-20-10 reps for time of:
Double Unders
Sit-Ups

Post time to comments.
compare to 5.3.10


Charlotte hits a 155x3 PR


Good luck to all the SBKers competing in today's Subway Series 5K!  Post race time to comments.

JACINTOSTORM is tomorrow!

The WOD will take place from 9am-12pm. If you'd like to WOD, please arrive before 10:15am.  We'll start sending off heats at 9:30am. Not only will we be working out, we'll be grilling too!  Bring your favorite side dish (paleo-friendly) or choice refreshment.  See you then!

Friday
Jul092010

Rest Day


Water Balloon Fight!

Happy Birthday, Steph P!

Congratulations to Gabrus and Margie on their Press PR's yesterday!

Good luck to all our athletes competing in the Subway Series 5K tomorrow!
Nick P, Matt R, Carlos G, Christian F, Asta F, Brian Z, Joe W, Ryan P, Jess F, Steph W, Sarah H, Juliana A, Sameer P, and Dan R

Remember that JacintoStorm is this Sunday from 9-12.  We'd like to have a paleo bbq and potluck afterwards so please bring a side or refreshments!
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Upcoming Foundations Cycles:

July Evening Cycle
Dates: 7/14-8/9
Times: Mondays and Wednesdays from 8pm-9:15pm
Register Here!

July Morning Cycle
Dates: 7/27-8/19
Times: Tuesdays and Thursdays from 7am-8am
Register Here!

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Is anyone planning on watching the CrossFit Games?

Thursday
Jul082010

Press

5-5-5-5-5 or 1-1-1-1-1
(E4/4) Sets across or Max Effort

Post loads to comments.
compare to 7.1.10

5 Rounds For Time of:
10 Deadlifts 225/155
10 DB Push Presses, Left Arm 45/25
10 DB Push Presses, Right Arm 45/25

Post time and Rx to comments.

Sled
David O and Erik K, CFSBK's Sled Team

Congratulations to Rick M on PR'ing half "Jerry" (Run 800, Row 1K, Run 800) by almost a whole minute.

Congratulations and farewell to Leonid R who got a great new job in Switzerland.  Farewell drinks at Soda Bar this Friday at 8pm.

Becca B has rocked the leader board with a 36.75" Box Jump.  Hop on it, ladies!

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Our Race Team for the Subway Series 5K at CrossFit Queens is as follows:

Asta F, Brian Z, Joe W, Ryan P, Jess F, Steph W, Sarah H, Juliana A, Sameer P, and Dan R

A few other folks have said they would compete but have yet to pull the trigger on registration (Nick P, Charlotte K, Matt R, Carlos G, Christian F.. to name a few) If you're thinking about competing, today is the last day to register for the 5K, so SIGN UP HERE! SBK Needs your legs and lungs for this one!

CFSBK's entrance to this event will look a lot like THIS

Tuesday
Jul062010

Front Squat

3-3-3
(E7/8) Sets Across

Post loads to comments.
compare to 7.3.10

For Time:
Run 400m
21 Front Squats
Run 400m
15 Front Squats
Run 400m
9  Front Squats

For loading, use 65% of the weight you squatted for triples today.

Post time and load to comments.

Home
You guessed it, a Front Squat.


Want to join CrossFit Group classes?  Sign up for one of our upcoming Foundations Cycles:

July Evening Cycle
Dates: 7/14-8/9
Times: Mondays and Wednesdays from 8pm-9:15pm
Register Here!

July Morning Cycle
Dates: 7/27-8/19
Times: Tuesdays and Thursdays from 7am-8am
Register Here!

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Congratulations to PR and Sarah H on their new Snatch records!

Monday
Jul052010

Rest Day

Finnegans Wake

David and Finn

Active Recovery with Coach Fox is back!  Moving forward, A/R will be meeting every Tuesday evening at 6pm.  Could your body use a little A/R TLC after the holiday weekend? 
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What is JacintoStorm?

For the past two years we've been honoring Jacinto with an annual birthday WOD named, "JacintoStorm".  Each year one rep is added to commemorate the number of years Jacinto has been kicking ass.  This year marks the 71st anniversary of full frontal awesome by Jacinto and we'd love for you to come and celebrate it with us.

When:
Sunday, July 11th from 9am-12pm. If you'd like to WOD, please arrive before 10:15am.  We'll start sending off heats at 9:30am.

Food!:

Not only will we be working out, we'll be grilling too!  Bring your favorite side dish (paleo-friendly) or choice refreshment. 

The Workout:
This year's "JacintoStorm" is as follows:

For time:
Run 570 meters
71 Squats
71 Push-Ups
71
Pull-ups or Ring Rows
71 Wall Ball Shots, 20/14
71
Kettlebell Swings 1.5p/1p
71 Deadlifts 95/65
Run 570 meters

As always, multiple scaling options will be provided so that everyone can participate. 

If you're coming and not a regular at CrossFit South Brooklyn, please email David(AT)CrossFitSouthBrooklyn.com so that we know to expect you.