Thursday
May132010

WOD 5.13.10

4 Rounds of:
1 Minute Rower, Max Calories
1 Minute Rest
1 Minute, Max Double Unders
1 Minute Rest
1 Minute, Max Ring or Bar Dips

1 Minute Rest

Post Rx and total reps per movement to comments.

Weighted Chin-Ups
3x3

(E1/4) L1 Sets Across/L2 Max Effort

Post loads to comments

Noah
Noah locks out a Barbell Thruster

Happy Birthday, Bjorn B!

Happy Birthday, Katie M!

CFSBK at the 5th Ave Street Fair!
This Sunday CFSBK will have a table at the 5th ave fair next to our good buddies, Bierkraft.  We'll be there from about 9am-6pm if anyone would like to stop by and say hello.  In addition to having some information out, we thought it would be fun to do some quick WODs throughout the day.  If you're interested in helping out with this please email margie(at)CrossFitSouthBrooklyn.com. 

Were also looking for a 6-8ft table to display our stuff on.  If anyone has one they'd be willing to lend for the day please let us know!

Tuesday
May112010

Back Squat

3x5

Post loads to comments.
(E2/8) Sets Across
compare to 5.8.10

5 Rounds For Time of
7 Thrusters 95/65
20 Sit-Ups

post time and Rx to comments.

Hip Extension
Allen E gets cued out on Hip Extensions

Happy Birthday, Charmel R!

Welcome, May Foundations!

Tuesday
May112010

Rest Day

Dan H
Push, Dan H!

Check out tonight's Active Recovery Class at 7pm. $15 for SBK Members.

Power Clean standards by weight and gender
Coach B talks Cleaning from the Ground

Sage B Demos the Power Clean
CrossFit
Coach B talks Third Pull CrossFit

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The Imperfect Universe: Goodbye, Theory of Everything New Scientist

Monday
May102010

Power Clean

3-3-3-3-3
(E1/4) L1 Sets Across/L2 Max Effort

Post loads to comments.

Inverted Ladder for time of:
10-1 Reps of Box Jumps, 24"/20"
1-10 Reps of Burpees

Post time to comments.

Assistance Work
Hip Extensions 3x5 (DIY)

Deb and Nick
Deb and Nick at the CRASH B's

Sunday
May092010

WOD 5.9.10

As many rounds as possible in 15 Minutes of:
Row 600m
12 Push Presses 115/80

Post time and Rx to comments.

Assistance Work
L-Sit Hold :05x10

Guerra
CrossFit Kid, Patricio G works his Jump Rope Skills

Happy Mother's Day to all our CrossFit Moms!

Congratulations to Gerrit G for qualifying for The Empire State Games for Olympic Weightlifting

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Mid-Line Stabilization with Kelly Starrett CrossFit Journal
Pipes and Cogs Squat Rx

Saturday
May082010

Back Squat

3x5

Post loads to comments.
(E1/8) Sets Across
Reference previous 4 BSQ exposures
E4/4: 2.27.10   E3/4: 2.20.10   E2/4: 2.13.10   E1/4: 2.6.10

3 Rounds for time of:
130m Run
20 Kettlebell Swings, 32kg/20kg
15 Pull-Ups
or Ring Rows

Post time and Rx to comments.
Kettlebell swings have to clear your forehead.  Attempt all the Swings and Pull-Ups unbroken.  The run can be scaled up by carrying a sandbag.

Kevin
Kevin shows us his O (lifting) face


Welcome, CrossFit Marine Park!  CFP is operated by friends of the program Ilya and Jillian B.

Check out CrossFit South Brooklyn on Facebook!

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Your
Office Chair is Killing You
Businessweek

Friday
May072010

Rest Day

Alec

Alec's Front Rack

The movements for the following cycle will be as follows:
Squat Variant: Back Squat
Pull: Power Clean
Upper Body: Weighted Chin-Ups

Saturday Back Squat + Conditioning or Assistance
Sunday Conditioning
Monday Power Clean + Conditioning or Assistance
Tuesday -Rest Day-
Wednesday Back Squat + Conditioning
Thursday Weighted Chins + Conditioning
Friday -Rest Day-

We've doubled up the number of times we'll be squatting this cycle to really push the lift.  In order to allow more time for additional work on Squat days, we'll only be doing 3 work sets as opposed to 5.
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Eat Like a Man with Steve Pan  Performance Menu