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!

__________________

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.
________________
Eat Like a Man with Steve Pan  Performance Menu

Thursday
May062010

WOD 5.06.10

10-9-8-7-6-5-4-3-2-1 Reps for time of:
Deadlift, Bodyweight
Push-Ups

Post time and Rx to comments.
compare to 3.13.10

Skill Work

Clean Technique complex:
Tall Clean
Mid Hang Power Clean + FSQ
Power Clean + FSQ

Scott
Scott L Hangs

Happy Birthday, Coach Jeremy!

Happy Birthday Malcolm!

Upcoming Foundations Cycles:
May Evening Cycle
Dates: 5/12-6/7
Times: 8pm-9:15pm
Register Here!

May Morning Cycle
Dates: 5/20-6/14
Times 10am-11:15am
Register Here!

Wednesday
May052010

Back Off Week: Day 3/4

3-5 Rounds NFT of:
20 Switch Swings
10 Kettlebell Snatches, each arm
10 Front Rack Lunges, each leg

Post weight to comments.

Skill Work
Kettlebell Flips

Lulus
Team Lululemon does "Death by DB Hang Squat Clean Thruster"

Congratulations to our graduating Foundations class tonight!

The problems with the online store have been resolved!

Tuesday
May042010

Rest Day

Sam M
Sam M works pulling technique

For the next three weeks, our Active Recovery Class with Coach Fox will be at 7pm.  Additionally, the price for SBK members is now $15. See you tonight!

_______________________
'Green' Exercise Quickly Boosts Mental Health BBC
Starting Strength Series:  Mark Rippetoe Interviews Jim Wendler

Monday
May032010

"Annie"

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

Post time to comments.
compare to 2.15.10
Suggested Back-Off Week

Accessory Work
Kipping Pull-Up Practice

Caitlin C
Caitlin C's Overhead Squats

Congratulations to Luisa P and Gabe E on their recent engagement!


Upcoming Foundations Cycles:
May Evening Cycle
Dates: 5/12-6/7
Times: 8pm-9:15pm
Register Here!

May Morning Cycle
Dates: 5/20-6/14
Times 10am-11:15am
Register Here!

Sunday
May022010

Back Off Week: Day 1/4

Power Clean Technique Work

Handstand Practice

Were going to be more strict about back-off weeks. Instead of posting workouts and asking you to take it easy, we'll be working technique on upcoming lifts and doing some fun stuff. This back off week will last until Friday. Enjoy!

What's a back-off? Read the original write up here.


Brian D does 374x3

Check out Coach Margie tonight at 5:30pm at The Brooklyn Lyceum for her Paleolithic Nutrition lecture at the Craft Fair. Only 5$