WOD 12.2.10

For Time:
Row 250m
9 Muscle Ups
9 Push Jerks, 135/95
Row 500m
6 Muscle Ups
6 Push Jerks, 135/95
Row 750m
3 Muscle Ups
3 Push Jerks, 135/95

Post time and Rx to comments.

Baby B
"Baby Bierkraft"
Congratulations to Ben and Serena on the birth of their first son, Kenyon J Granger, 6lb 9oz

Congratulations also to:
Pam O for getting her first Double Unders yesterday!
Deb P for getting through the strict transition on the muscle up yesterday.. Ring dip training time!

Welcome back from Africa, Coach Margie!

The CrossFit South Brooklyn Ragnar Relay Team is almost complete!  We have 11 out of 12 athletes registred for this 200 mile relay race from Woodstock to NYC.

Our Team:

Sarah H (C)
Joe W
Bjorn B
Charmel R
Juliana A
Dan R
Asta F
Noah A
Jess B
Steph p
Dan L

6 men and 5 females.. who will step up to be our 12th spot on the team?


Back Squat

(E6/8) This will be the last heavy 20 set for this cycle.  The following exposure will be a back-off set and the final will be a max effort single.

Post loads to comments.
compare to 11.27.10

As many rounds as possible in 10 minutes of:
35 Double Unders
12 Thrusters 95/65

Post rounds and Rx to comments.

An obstacle based warm-up.. with a surprise ending

Congratulations to Julie E on her first Double Under!

Open the door to the science of color theory VectorTuts+
10 Daily Consequences of Having Evolved Smithsonian


Rest Day

Deepak, Ryan and Josh push their discomfort level on a dead hang challenge

Happy Birthday, Paul S!

Most, if not all of our training emphasises the sympathetic nervous system.  We encourage speed, strength, aggression and becoming comfortable with high levels of discomfort and stress.  Do you have any experience training meditative, breathing or "soft" modalities?  What about training systems that emphasise slow movements and smaller muscle groups?  If we gave you 10 minutes alone, would you be able to quiet your thoughts?
What do you think the potential benefits of these modalities are?  Could improving your ability to relax improve your Fran time?


WOD 11.29.10

For time, alternating rep rounds of:
15-10-5 reps, Power Clean 135/95
5-10-15 reos, Handstand Push-Ups

Consider scaling up the Power Cleans to 155/105. If you've got full range of motion HSPUs but 30 reps seems like too much, a volume scale of 3-6-9 reps might be appropriate, otherwise, use 1 or 2 abmats or DB Press 40% BW

Post time and Rx to comments.
(Power Clean E3/4)

Brian D sets a new Clean and Jerk house record of 127kg/280lbs

Leaderboard Note:
All records for the gym leaderboards must be set in house or at a formal competition where you're representing SBK.

Happy Belated Birthday, Scott L!
Happy Birthday to our extended visitor from Australia, Roger! Roger turned 50 today and banged out a 10:40 Fran as Rx'd!

Safe travels to Malcolm and Laurel.  M&L are celebrating their honeymoon in Beliz.



For time:
Row 1000m

50 Thrusters 45lbs
30 Pull-ups

Post time and Rx to comments.
Compare to 8.29.10 and 12.27.09

Skill Work
Spend 10 minutes working on your Freestanding Handstand

Melissa hitting HSPUs

CF Kids do Lil' Jackie & Jackie
CF Celebrity DeathMatch "Greg Admundson vs. Level 1 Trainers-Jackie"
Handstand Development w/ Roger Harrell
Handstand Games w/ Roger Harrell


Back Squat

(E 5/8) add 2.5-5lbs from the previous exposure

Post load and gory details to comments.
Compare to 11.24.10 and 11.20.10

10 Rounds for Time:
5 Hang Power Snatches (95/65)
5 Box Jumps

And for is next trick....

*The holiday is over and we're back on to our full schedule this weekend!*

A big shout out to Pete H. who had a great day at the gym on Friday PRing his Double Unders (20) and hitting a new PR on Christine!  Beating his old time by 3:57 using a DL 10# heavier than his previous attempt.  Great work Pete!

Fight Gone Bad V Shirts

Don't forget, there are still FGB shirts at the gym.  They're located in the lounge area. Please pick yours up next time you're in the gym and don't forget to check your name off the list.  It tells us if you've been naughty or nice.


Hang Power Snatch
Hang Power Snatch
Collected Training


Rest Day

Coach David demonstrates two variations on cycling kipping muscle-ups.

Can you spot the difference between the two styles?

In muscle up news congratulations to Kevin M. who got is first muscle up on Thursday!


***Remember there are NO 6AM and 7AM classes today.  There is 12PM Group class and Open Gym***

What was your favorite Thanksgiving dish from this year?

30 Butterfly Muscle ups for time