Back Squat

Increase load each set to find a HEAVY set of 5! 

Post loads to comments.
(E 2/8) Compare to 3.26.11 and 8.18.11

With a partner, complete the following work for time:
100 KB Swings 2 pd/1.5 pd

2000m Row

Partition the work anyway you see fit, only one athlete working at a time.  All work must be completed before time is called.

Post load and time to comments.

A Great from the Crate
: Alan is LOVES going overhead!

Get Ready to Squat!

Tonight, we're going for heavy sets of Back Squat! Please read or re-read Coach Margie's excellent article "Getting Ready to Squat"  on preparing for a heavy day under the bar. Get psyched!

Remember we've got a slew of awesome and informative training and nutrition articles under the CFSBK Training Articles and Media section of the blog.

C'mon on ride that (PR) train, come on ride it...Woo! Woo!

Vincent D.  49.5" Box Jump
Katie M. 245# BSQ
Jess F. 225# BSQ
Laurel M. 100# Press
Margie 90# Press
Steph P. 6:59 Annie PR

Congratulations to everyone and great job on all the hard work!

CF Games Open Sectionals WOD #2 at CFSBK this Weekend!

We're proud to be hosting Sectionals WOD #2 this Saturday! The event will start at 1pm with athlete registration starting at 12:30pm. 

There will be NO 12pm Group class, Active Recovery or CrossFit Kids classes today. 

Anyone interested in volunteering who did not last time shoot David an email at: david(AT)crossfitsouthbrooklyn.com

Shaolin Soccer Photo Album!
Der Spiegel
Graham Holmberg's Competition Strategy


Rest Day

David addresses the masses before Sectionals WOD 1. 

Happy Birthday Billy K.!


Sectional Workout #2 is scheduled to be announced this evening!  Any guesses on movements or what kind of WOD we'll see this time around?  Anything CFSBK competitors want to see?  Anything you hope doesn't come up?


The Dose of Intervention and the Land of Dr. Oz Gary Taubes
Philadelphia Schools Battle Students' Bad Diets
NY Times



Work up to a heavy triple.  No failing.

Then use 80% of your heaviest for triple for 2 additional sets of 3 cleans

Clean Pull
Use the same load as your heaviest clean. No arm bend.

Post loads to comments.
Compare to 12.6.10

Ryan P. hits WOD #1


Clean Pull Demo Performance Menu
Nutritional Aspects of Women Strength Athletes
British Journal of Sports Medicine
No Face, but Plants Like Life Too
NY Times



Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. Can you continue for thirty minutes? Twenty minutes? How about 10? Post results to comments. If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.

If you've finished the workout before this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes. We've seen +3. Any +4's?

Post rounds completed and Rx to comments.

Vincent goes for a max height box Jump


Box Squat

Every Minute on the Minute for 10 Minutes

Post loads to comments

5 Rounds for Max Reps
:30 Dumbbell Thrusters
:30 Rest in Plank Position

Post total reps and wt to comments.

Ben Bierkraft and Baby Kenyon
compare to 12.2.10

Metro Dash is coming!
The Metro Dash an adventure obstacle course being held on 5/14/11 at  Meadowlands Stadium.  The course features Farmer's Walks, Wall Climbs, Prower Pushes, Rope Swings and much more.  Anyone from SBK interested in signing up?

Burger Map!
Use Your Couch to Increase Athletic Performnance Mobility WOD
NYC Farmer's Markets
10 Feats of Endurance


Rest Day

Steph P 4 Rounds, 30 DU, 7SN (217 Points)

We've got some Box Squats on tap for tomorrow, please check out the videos below for some information on them!
Dave Tate Talks Box Squats Pt 1 CrossFit
Dave Tate Talls Box Squats Pt 2 CrossFit
How to Box Squat YouTube

Peter and Anne's Party!
Celebrate Peter H and Anne H's Matriomony this weekend!  Please RSVO to petehoppmann01(AT)hotmail.com if you're interested in going~

Day: March 26, 2011
Time: 3:00-9:00
Where: 503 1st Street, Brooklyn, NY
What: Open House Reception
Who: You and all the other cool kids
Why: Celebrate Our Union

Are you looking forward to any upcoming movies?
The Brooklyn Mutt Show is this weekend!
Timeline of Human Evolution
Anthropologists Trace Human Evolution back to One Large Goat The Onion
Nation Savoring Every Moment of Late-February, Early March Days The Onion


WOD 3.24.11

15 Minutes NRFs of:
14 Heavy Kettlebell Swings
13 Slow Toes to Bars
12 Push-Ups or Ring Push-Ups with a 2 second pause at the top

Rope Climbing 101

Post experience to comments.
For Real Final Day of Back Off Week

Scott L: 7 Rounds Flat

Congratulations to Alexis C and Steve K on the birth of their first dauther, Zora Simone Collins Kotev!

Congratulations to everyone on their PR's yesterday, here are a few:
David T: 185 BSQ, 125 Press
Aaron S: 185 BSQ
Peter H: 100 Press
Laurel M: 205 BSQ, 100 Press
Jess F: 225 BSQ

Did anyone else PR their pretest?  Does anyone have a specific goal for their Back Squat, Press or Clean in the upcoming cycle?
Free Standing HSPU "Diane" CrossFit Gymnastics
Questions with Rob Orlando CrossFit
A Word About Your Shoulder Health Mobilty WOD