WOD 6.26.11

5 Rounds for max reps:
1 Minute Row, calories
1 Minute Rest
1 Minute Ring Dips, Ring Push-Ups or Push-Ups
1 Minute Rest
1 Minute Push Press 115/80
1 Minute Rest

Post Rx, total reps per movement and overall total to comments.


Rob N
Rob N Goes Overhead

Goodbye Typepad!
Today is our very last post ever on typepad.  Tomorrow you'll see a new blog which we're all very excited about.  All the previous posts, pictures and comments will migrate to the new blog so nothing will be lost.  If you use the URL you'll be automatically directed, if not, we'll post the squarespace URL on typepad tomorrow so that you can update your links.   Typepad has been good to us, but greener pastures await. 

CFSBK Typepad Fun Facts:

Lifetime Page Views: 1,320,814
Total Posts: 1,175
Total Comments: 22,311
First Post: 8.18.07
Total grammatical errors David is guilty of: 17,354


Did anyone check out the Undead Jazz Fest last night?
Early Farmers Were Sicker And Shorter Than Their Forager Ancestors Discover
Does Meat Rot In Your Colon? No! What Does? Beans, Grains and Vegetables Gnoll
The Sun Is The Best Optometrist NYTimes
How Tom Jones Turned Caveman and Shed Two Stones In 5 Months Daily Mail
We're Getting Smaller And Our Brains Are Shrinking, Is Farming To Blame? Daily Mail


Tempo Front Squat

Tempo for today is: 2-2-X (2s down, 2s hold, explode up. Heels may leave ground, try to jump)
Add 5-10 lbs to last weeks tempo squats but make sure you are still able to explode out of the bottom.

Post loads to comments.
(e4/8) compare to 6.18.11

For Time:
15 Power Cleans
Run 400m
10 Power Cleans
Run 400m
5 Power Cleans
Run 400m

Advanced loads for the Power Cleans are 155/105

Post Time and Rx to comments.

Shout out to David B who has been consistently addressing his mobility issues at every single class he attends. Keep up the great work, David!

Congratulations to all our LGBT members on the Gay Marriage Bill passed yesterday! CFSBK is especially proud to be be a NY Affiliate today.

New Strength Intensive Dates Posted!

July Cycle A  (Novice)
7/11/11 - 9/2/11
Mondays and Wednesdays from 7:00-8:30pm
Fridays from 6:00-7:30pm

July Cycle B  (Intermediate/Advanced)
7/12/11 - 9/4/11
Tuesdays and Thursdays from 7:00-8:30pm
Sunday from 10:00-11:30am

July Cycle C (2xW Morning Cycle)
7/11/11 - 8/31/11
Mondays and Wednesdays from 6:30-8:00am

For more information and to register, click here!

Undead Jazz Fest at CFSBK Tonight!
Patrons of the arts rejoice! Tonight CFSBK is one of the hosts for the Undead Jazz Fest.  This concert is great for connoisseurs of jazz as well as the uninitiated.  Homage Skate Park, Littlefield and CFSBK (all on Degraw Street) will play host to a variety of musicians all night long.  For more information and to get tickets, please click here!


Rest Day

Herschel Enoys the Rest Day

Attention all Hybrid Athletics CrossFit Total Competitors
Please email Margie by July 5 with your phone number and whether you need, or can offer, a ride up to Hybrid Athletics on July 9. She will arrange the travel logistics as well as offer some general strategy tips for the competition. Margie (at) crossfitsouthbrooklyn (dot) com.

Advanced Handstand Class, Pt 2
On July 7th at 8pm Ken Haller will be back at CFSBK coaching part 2 of his Advanced Handstand Class.  Ken will be covering Press to Handstands, Handstand to Rolls, and Ring Handstands.  Space is limited to 10 athletes with anyone who took part 1 taking priority.  If you're interested, please email David (at) crossfitsouthbrooklyn (dot) com.  You must be able to hold a free standing handstand for about 5 seconds or so to participate.

What was the highlight of your training this week?
Nastia Liukin regains the world title on balance beam YouTube
Eva T does Rack Jerks CrossFit

Beating Customer Service Robots Smart Money
The Best and Worst Foods for Healthy Weight Time



2-2-2-2 Advanced
4x2 Novice

Athletes have 20 minutes to hit their lifts

Post loads to comments.
(e2/4) compare to 6.16.11

For Time:
75 Double Unders
15 Push Jerks, 135/85
65 Double Unders
9 Push Jerks 135/85
55 Double Unders
6 Push Jerks 135/85

Post load and time to comments.
compare to 10.04.09

"The Professor", Samir C climbing Stok Kangri in the Ladakh Himalayas. Picture taken at 17,500 feet

Take Me Out To The Ball Game
CFSBK's own Ariel K is organizing a gym feild trip to a Brooklyn Cyclones game.  Lovers of good clean fun rejoice! The planned date is Saturday, July 16th at 6 pm. If you're interested, please email akalishman at with how many people you'd like us to plan for. 

Comments Galore!
We've had 3 days of 30+ comments and we couldn't be happier!  The comments section is a great place for people to talk shop, log workouts or share what's on their mind. It's also a great opportunity to learn more about the people that train at CFSBK.
Have something to say?  Don't be shy, post it up!

CrossFit on NY1
Darren Taylor of the newly minted CrossFit Dumbo gives us and the other NY affiliates a shoutout on this segment they did about CrossFit. Watch it here!

Have you Followed Through with Coach Fox's Pull-Up Program?  What kind of progress have you made?
Free Outdoor Summer Movies in NYC The Skint
Looking for Gold with the Bulgarian Method Wall Street Journal


Front Squat

3-3-3-3 Advanced
4x3 Novice

There is a 20 minute cap to hit your lifts.

Post loads to comments.
(e3/8) compare to 6.18.11

21-15-9 Reps rounds for time of:
Burpee Box Jump
Dumbbell Thrusters, 40%BW

Post time and Rx to comments.

*Consider using  60-70% of your best double

Caption today's blog photo in the comments section!

Undead Jazz Festival at CFSBK

This Saturday, June 25th from 8pm-3am CFSBK will be one of the hosts for the 2011 Undead Jazz Festival. Founded in June 2010 the Undead Jazzfest is new kind of festival, bringing together an incredible array of artists from the new jazz and improvised music community currently exploding in New York City.  With no headliners, affordable tickets, unorthodox venues and no drink minimums, the Undead Jazzfest aims to shake the public perception of what jazz can be today, celebrating the incredible music being made in a setting that is inviting to both the veterans and curious new fans.

For more information and to get tickets, click here.

Hamstring Stiffness, with a little help from a friend Mobility WOD
Kettlebell Juggling
Eat The Pain CrossFit Lisbeth


Rest Day

Traci T takes an Anti-Gravity Yoga Class

CFSBK's New Website
In one week, CFSBK will be launching a new website.  We're leaving Typepad and migrating this blog to Squarespace.  The new website will offer more features for members, a much cleaner design and easier navigation.  The URL will stay the same but if you use the typepad URL you'll have to update it to continue to follow the blog.  All the previous posts and comments will still be available on the new site so don't worry about losing any workout notes.  This site has been good to us and we'll miss the old blue and gold design, but greener pastures await...

If you were given $100k that you couldn't spend on yourself, what would you do with it?
Beyond Paleo: moving from a “paleo diet” to a “paleo template




(E1/4) Spinal Flexion will constitiute a missed rep, choose loads accordingly

Post loads to comments.
Compare to 1.3.11

AMRAP 12 Minutes
5 Knees to Elbows (or 10 Sit Ups)
10 Reverse Lunges ea
20 Double Unders

Post rounds and RX to comments.

Steph P. during Sectionals WOD #2

Congratulations to David Byrd on hitting 405x10 on his BSQ!

Welcome Back David and Margie who are back from working on Northeast Regionals in Boston!

Happy Birthday, Michele K!

The Total Cometh

Coach Jeremy's Strength Intensives are coming to an end and you know what that means.....The Total!  The Total is next Wednesday, June 29th and starts at 6pm!  Come watch in amazement as this cycle's participants fight for new PRs in the Squat, Press and Deadlift!


Northeast Regional Day 2 Video CrossFit
Deadlift Prep Part 1 and Part 2 Mobility WOD
Knee to Elbows with Kip Gymnastics WOD
Bendikt Magnusson DLs 575 for 22 Reps Youtube