Spend 15 minutes at each of the following stations:
A) Row for max meters B) DIY foam roll/mobility work: band FSQ rack stretch, forearm to instep lunge, LAX into upper trap C) Find a max thruster
Post loads, meters and experience to comments. Back Off Week
SBK Fought for the Right to Party at Prom. And WON!
CF Open Sectionals 2011 is a Wrap!
A huge thanks to all the members of Team SBK who represented CFSBK by participating in 6 incredibly challenging WODs over the last seven weeks and to all the friends, family and fellow members who supported them during their journey. The last sectionals event was this past Saturday and Team SBK housed it! Congratulations to Steph P. and Jessica Fox for their 1st and 2nd place finishes at the event! Thanks to everyone who made the last seven weeks a huge success. We look forward to next year!
Alex does a weighted pull-up. Load= 1 baby Zachary
There is still room left in Coach Jeremy's next Strength Cycle. Hop on it! May Cycle A (novice cycle) 5/9/11 - 7/1/11 Mondays and Wednesdays from 7:00-8:30pm and Fridays from 6:00-7:30pm
May Cycle B (advanced cycle) 5/10/11 - 7/3/11 Tuesdays and Thursdays from 7:00-8:30pm and Sunday from 10:00-11:30am
Partners A and B have 20 minutes to do "Cindy" plus runs around the block. Partner A begins on Cindy while Partner B runs around the block. As soon as Partner B returns, he/she picks up exactly where Partner A left off while Partner A runs around the block. Continue to alternate Cindy with runs, both partners accumulating Cindy rounds together. Focus on perfect technique with every single rep.
"Cindy" As Many Rounds as Possible in 20 Minutes of: 5 Pull-Ups 10 Push-Ups 15 Squats
1 Lap Around the block= 535m
Post rounds completed and partner to comments. Back Off Week
Jamie G leads the charge
Good luck Team SBK! Today is the final event for the CrossFit Open Sectionals at CrossFit Long Island City. Best of luck to all our athletes on the past 7 weeks of hard work. Also, don't forget about the CrossFit Prom happening tonight at CrossFit Virtuosity
Handstand Class Sold Out ¡sɹǝpuɐʇspuɐɥ ʇsǝq ɹno ɟo 01 oʇ sןןıʞs puɐ sʇɥbısuı sıɥ buıpuǝן uǝʞ oʇ pɹɐʍɹoɟ buıʞooן ǝɹ,ǝʍ ˙ʇno pןos sı ssɐןɔ puɐʇspuɐɥ pǝɔuɐʌpɐ s,ɥ uǝʞ
Want to get Stronger? Sign up for the Strength Intensive! Numbers don't lie. Cycle after cycle Coach Jeremy's Strength Intensive delivers significant PRs in the major barbell lifts. The upcoming cycle dates are live and already selling, hop on board the strength train!
May Cycle A (novice cycle) 5/9/11 - 7/1/11 Mondays and Wednesdays from 7:00-8:30pm and Fridays from 6:00-7:30pm
May Cycle B (advanced cycle) 5/10/11 - 7/3/11 Tuesdays and Thursdays from 7:00-8:30pm and Sunday from 10:00-11:30am
Last Sectionals Event and CrossFit Prom Tomorrow! Team SBK has been working hard and hitting the Sectionals WODs with a vengeance for the past 7 weeks. Tomorrow marks the final event for our athletes and the end of the CrossFit Games Open Sectionals. Please lend your support to our athletes as they face WOD 11.6 at CrossFit Long Island City tomorrow. The final workout is a fierce 7 minute couplet of thrusters and chest to bar pull-ups, all are welcome and encouraged to come out and watch the carnage. Additionally, the CrossFit Prom is tomorrow. This event is free and open to everyone! Break out the hair gel and come on down. Details here
Today's WOD won't be revealed until you get to the gym. Come on down and see what we've got on tap!
*Here is the WOD Post mortum, for everyone's records
For Time: Row 1000m 30 Box Jumps, 24"/20" Run 170m 50 Kettlebell Swings. 1.5p/1p Run 170m 30 Burpees Run 230m
Post time and Rx to comments.
Strength Cyclers Post Total
Congratulations Strength Cyclers! Great work last night to everyone who participated in the Total. Please post your loads and experience over the last 8 weeks to comments.
Advanced Handstand Class Ken Haller will be teaching an advanced handstand class on May 5th at 8pm. This class is for folks who feel comfortable kicking up without a spotter and staying inverted for a few seconds. We'll review different methods for achieving a fully integrated hollow body position as well as inversions on parallettes and rings. This clinic is limited to 10 participants and is free of charge. Please email David(at)CrossFitSouthBrooklyn.com to RSVP. First come first serve.
Who is Ken Haller? Ken was a nationally competitive gymnast through high school and college. After finishing his collegiate gymnastics career, he coached and judged for eight years at the club level. His students went on to become regional, national champions, and perform for Cirque du Soleil. Looking for something to keep active and in shape, Ken was drawn to rock climbing and then realizing the need to augment the strength and mental conditioning that rock climbing takes, he added yoga to the mix. Recently, to put his balance and strength to the test, surfing and snowboarding are now new activities that he is trying to master. __________________ New York Set To Be Big Loser As Sea Levels RiseBBC New Eating Disorders: Are They For Real?Yahoo Health Locomotion Research Ido Portal
Five rounds, each for time, of: 135 pound Power clean, 5 reps 135 pound Front squat, 10 reps 135 pound Jerk, 5 reps 20 Pull-ups Rest 90 seconds
Post Rx & time of each round to comments.
We're allowing our competition team CrossFitters who have competed in all the sectional events to pretest WOD 11.6 today if they'd like. As with all the sectional's WODs, there is NO Scaling allowed and you must have a judge watch your range of motion and reps for the workout to be submitted for the Games. If you've been competing in sectionals, please view this video explanation and this 5 minute demo to plan your workout.
"WOD 11.6" As many reps as possible in 7 minutes of: 3 Thrusters 100/65 3 Chest to Bar Pull-ups 6 Thrusters 100/65 6 Chest to Bar Pull-ups 9 Thrusters 100/65 9 Chest to Bar Pull-ups 12 Thrusters 100/65 12 Chest to Bar Pull-ups ...continue adding +3 reps until the 7 minutes are complete
Post reps completed to comments.
Friend of the program and all around rocker, Adrian Bozman deficit pulls 320x11
Good Luck Strength Athletes! Good luck to all the athletes competing in the CrossFit Total today as part of their graduation from Coach Jeremy's Strength cycle. Come on down to cheer on and support everyone as they test the last 8 weeks of lifting. Festivities start at 6pm!
What are you doing this weekend? Oh, just going to the CROSSFIT PROM Do it! Ask him/her/it out to the CrossFit Prom this Saturday at CrossFit Virtuosity. Don't have a date? Come alone, come with friends, bring your parents! The point is to come out and have some fun. CFV has organized a prom committee for the event and we'd love to see a big turn out. For more information and to RSVP, click here.
Thanks Josh Martinez! You may have noticed the large wooden platforms in the gym. Local hero, Josh M has built the gym new Wall Ball and Handstand Push-Up stations. Full installation will be completed later in the week. Expect to be inverted soon!
Monday, May 2, 2011 at 8:01PM 
