Snatch Balance


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Compare to 10.23.10

"Death by Pull-up"

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of rounds completed to comments.
Compare to 11.15.09 and 5.14.09

Our Coach's Dad can erg better than your Coach's Dad!

Flourish Workshop

CFSBK-member and resident fitness god Brian Z (aka BAZ) wanted to inform us of his wife's workshop entitled "Flourish".  This workshop is designed to help women achieve their nutrition, fitness and life goals in the New Year.  Sorry fellas this one is just for the ladies.  Head on over to check out the details and register here!

Mike Burgener teaches the Snatch Balance Vimeo.com


Rest Day

When the going gets cold, the tough come Crossfit.

Tomorrow's Schedule

Ain't (s)no(w) stoppin' us now!

Tomorrow we're back to our full schedule.  6 and 7AM classes are a go-go! As is the rest of our Tuesday Schedule.  Come work off some of that cabin fever!!

The 10 General Physical Skills

1. Cardiovascular/respiratory endurance
-The ability of the body systems to gather, process, deliver oxygen.
2. Stamina

-The ability of the body systems to prcocess, deliver, store and utilize energy.
3. Strength
-The ability of the muscular units or combination of muscular uints, to apply force.
4. Flexibility
-The ability to maximize range of motion at a given joint.
5. Power

-The ability of the muscular unit, or combination of muscular units, to apply maximum forcein minimum time.
6. Speed 
-The ability to minimize the time cycle of a repeated movement.
7. Coordination
-The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility
-The ability to minimize transition time from one movement pattern to another.
9. Balance
-The ability to control the placement of the body's center of gravity in relation to its base of support.
10. Accuracy
-The ability to control movement in a  given direction or at a given intensity

"You are as fit as you are competent in these ten skills. A regimen develops fitness to the extent that it improves each of these ten skills."
-Greg Glassman, "What is Fitness?" CFJ October, 2002

How fit/balanced across these skills are you?  In what areas are you strongest?  In what areas do you need to improve the most?  Which do you think is the most important?

Broad, General, Inclusive Fitness Crossfit.com


WOD 12.27.10

As many rounds as possible in 7 minutes of:
7 Thrusters (135/95)
7 Knees-to-Elbows

Post loads and rounds to comments. 

Accessory Work
20 Minutes of Handstand Practice
*Advanced athletes will work toward freestanding handstand and/or freestanding HSPUs 

Post progressions to comments.

Knee to elbow demos and explanation (about 2 Minutes in)

David O. takin' to the streets

No Morning Classes
Due to the inclement weather, we're going to cancel our 6am and 7am classes today.  12pm and the evening classes are on as normally scheduled. Stay warm and dry, everyone!


Strength Cycle Reminder

Coach Jeremy's first Strength Cycles of the 2011 start next week!  Sign-up to CRUSH your old numbers in the New Year!

Register here!!


CrossFit Competition in the Cold!

CrossFit Long Island City is hosting a rather unique competition coming up in the New Year. Here's the description:

Welcome to the first ever Frostbite Competition! As CrossFit athletes we have to be prepared for the unknown and unknowable. A key part of this preparation is being able to perform under a variety of conditions, one of the most important being climate (think 2012.)

The events, while staying true to the CrossFit methodology, will offer a unique approach to physical activity and cold weather conditions. It will be a true testament of fitness and mental willpower. We are asking you to take yourself out of your comfort zone, even more so than you already do, and come participate in the first ever Frostbite competition! There will be prizes and afterparty!

If you're interested register here! ($25 Registration fee includes a t-shirt)
More Feats of Strength! Youtube.com


Rest Day

Allan E.

Holiday Schedule

We are closed today but are back on our regular schedule starting tomorrow!

Due to inclimate weather, we're cancelling our 6am and 7am class tomorrow morning. Stay warm and dry, everyone!


You've got a brain in your gut TED Talks


Rest Day

Happy Holidays from the SBK family to yours!

CFSBK Holiday Schedule

Saturday the 25th: Closed
Sunday the 26th: Closed
Monday the 27th: Normal schedule


What is your favorite holiday memory? (This is ANY holiday. Christmas, Hannukah, Kwanzaa, Boxing Day, etc.)



Rest Day

Carlitos G.-Kid Gone Bad

CFSBK Holiday Schedule
Friday the 24th: 6am, 7am & 12pm classes all on. Closed in the evening
Saturday the 25th: Closed
Sunday the 26th: Closed
Monday the 27th: Normal schedule

What's Goin' On?

As you may have noticed, SBK hasn't begun a new strength cycle yet. We decided to delay it though the holidays so you can all get a fresh start in the new year. The next cycle will begin the in first few days of January and will consist of:


Squat Variant - Overhead Squat

Pull - Deadlift

Upper Body - Bench Press


Right now we're not in a classic back off week, so if you're still coming in 3-5 days a week consider taking a few days in a row as low intensity/active recovery days. Until the cycle starts we'll continue our play with max effort lifts, novel WODs, gymnastics, and skill work. 

The Deadlift and Viagra Talktomejohnnie.com
Best. Christmas. Song. Ever. Youtube.com 


WOD 12.23.10

For time:
30 Back Squats @ Bodweight
1000m Row

Post load & time to comments. 
Compare to 7.24.10

The CFSBK 2010 Winter Challenge shows their "Game Face"


Get Strong(er) in 2011

Coach Jeremy's first Strength Cycles of the New Year begin next week!  That's right, 8 weeks of Squats, Deads, Presses, Bench and Power Cleans!  Space is limited to 8 people per cycle so sign up now!
Register here and get your strong on!

January Cycle A
1/3/11 - 2/25/11
Mondays and Wednesdays from 7:00-8:30pm and Fridays from 6:00-7:30pm

January Cycle B
1/4/11 - 2/27/11
Tuesdays and Thursdays from 7:00-8:30pm and Sunday from 10:00-11:30am

Cycle B will be the level 2 cycle, following an intermediate program. It is designed for advanced lifters who have exhausted a linear progression.

If anyone is confused as to which cycle they belong in, they can contact Jeremy(AT)Crossfitsouthbrooklyn.com to discuss placement.


A Reversal On Carbs Los Angeles Times