Active Recovery

A/R does some soft tissue work on the glutes

This class is designed to give your muscles and mind a rest. For an hour you'll be guided through a combination of yoga, soft tissue work, flexibility techniques and traditional calisthenics. Perfect as a rest day for the heavy hitters or as a light days work for beginners and those of us somewhere in the middle. This class is also great for non-CrossFitters who could use a little soft tissue love. 

Long live the fight against the "FUZZ"!

Tuesdays at 6pm
Saturdays at 12pm

Contract members may use A/R as one of their weekly classes.  Otherwise there is a $15 drop in rate.

This class is open to the public and may be attended by anyone.


Back Squat

(E5/8) Sets Across

Post loads to comments.
compare to 8.4.10

Three rounds for time of:

50 Double-unders

25 Wallball "2-fer-1s", 20 pound ball

If you can't perform a "2-fer-1", substitute a standard Wall Ball shot.  If you can't do a double under, perform 150 single-unders per round.

Post time and Rx to comments.
WOD Demo

Kate B
Kate B's "2-fer-1" Rope Climbs

Happy Birthday, Tamar A!

What's coming up at CFSBK?
8.16.10  August Foundations Starts
Our next batch of CrossFitters will start (or continue) their fitness journey at CFSBK. Register Here!

9.4.10 Robb Wolf Nutrition Seminar

Author of the much anticipated book, "The Paleo Solution" as well as his blog and podcast, Robb Wolf stops by for his 3rd visit to CFSBK to talk Nutrition. Register for the seminar here

9.5.10 Malcolm and Laurel's Wedding Party
Malcolm and Laurel are getting hitched!  The after party is at CFSBK complete with tequila and ice cream.  All are invited! RSVP Here

9.25.10 Fight Gone Bad 5!
For the third year in a row we are participating in the FGB fundraiser to benefit the Wounded Warrior Foundations and Prostate Cancer Foundation.  Last year we raised over $27K, we're going to need everyone's help to try and beat that! Register Here

8.2.10 Brutal Recess with Chip Conrad
Our buddy Chip Conrad comes out to Brooklyn for some Brutal Recess.  What's Brutal Recess? Watch this


Rest Day

Your Rotator Cuff
By Coach Fox

Pretty often I hear these things…”I think it’s my rotor cuff”, or “rotary cuff”, or some other well intentioned but ill informed self-diagnosis. So let’s take a look at what the rotator cuff really is. Simply speaking, the rotator cuff is made up of 4 small muscles and their respective tendons. The main job of the rotator cuff is to optimally position and stabilize your humeral head within your glenoid fossa (or the ball at the top of your arm into the socket in your scapula) so that the larger muscles at the shoulder can do the real work.

Meet your rotator cuff (RC):


Supraspinatus  - Initially ABducts your arm (raises to the side, away from the body)
Infraspinatus – Externally rotates the arm
Teres Minor – Externally rotates the arm
Subscapularis – Internally rotates the arm

     Remember that while these are the joint actions the muscles of the RC effect, their main job is positioning and stabilizing. They are small muscles that cannot move much load. At first glance it seems that external rotation has an unfair advantage over the others. In fact there are larger “mover” muscles that also internally rotate the arm (pecs and lats mainly) and can overpower the small external rotators.  In CrossFit we intentionally focus on compound, functional movement, and that includes lots of push-ups and pull-ups (read, pecs and lats). So what winds up happening in many of us is that internal rotation at the shoulder overpowers external rotation. This is on display anytime an athlete’s drop in and their elbows flare out during a DB Thruster or Push Press or the like. They don’t have enough external rotation force being generated to stabilize the arm. Enter the justification of isolation exercises.

Here’s a great movement to strengthen external rotation. Position yourself you’re your torso pretty horizontal to the ground as in the photo. Start with a light DB or change plate held at arms length toward the floor. Pull your elbow up until it is in the plane of your torso. Then, keeping your upper arm in the same plane, externally rotate at the shoulder until your forearm is in the same plane as your torso and upper arm (Think of your elbow pointing a laser straight out to the wall and not letting it deviate). Then reverse the motions in opposite order.



If you're not sure about your technique on this move, don't hesitate to ask any of the coaches at the gym.


Run barefoot with Christopher McDougall, author of "Born to Run" from Harlem to Brooklyn!
Details Here


WOD 8.4.10

For time:
1 Rope Climb, 18'

270m Farmer's Carry, 40lb/25lb
40 Weighted Step ups, alternating legs 40lb/25lb, 20"/16"
40 Goblet squats 40lb/25lb

There is a 5 burpee penalty every time the dumbbells are put down.  The goblet squats are done with one dumbbell.

Post time and Rx to comments.

rack 2
Judge Hiroshi and the ladies of platform two

Happy birthday, Gerrit G!

17 SBK athletes have signed up for Fight Gone Bad 5!  Once we hit 30 registered we'll start assigning teams.  Paulie and Becca are already working on the FGBV t-shirt logo.  This will no doubt be our biggest fight yet! Sign up here

Upcoming Foundations:
August Evening Cycle
Dates: 8/16-9/8
Times: Mondays and Wednesdays from 8pm-9:15pm
Register Here!

5 Reasons I Quit Coffee CrossFit Invictus


Back Squat

(E4/8) Sets Across

Post loads to comments.
compare to 7.28.10

As Many Rounds as Possible in 10 Minutes of:
30 Double Unders
12 DB Bench Presses, Ring Push-Ups or Push-ups.

Post rounds and Rx to comments.

Bethany B opens her Clean and Jerks at 93lbs

Watch Pauie S sets a new gym Deadlift record at 540lbs!

Dead Lift 245kg (540lbs) from Paulie T-Shirts on Vimeo.


Rest Day

Yoon S is a crowd pleaser

Our Fight Gone Bad 5 fundraiser will be held on Sept. 25th.  We've already $980 raised with J.R. Mck leading the pack at $780.  What is Fight Gone Bad? Click HERE for a demo and explanation of the workout. As always, we will have scaling options so that everyone can participate.


Party at CFSBK!
and Laurel are finally getting married and to mark the
occasion are throwing a tequila-fueled party here at CrossFit South
Brooklyn on the 5th of September.

The party is open to all CrossFitters and their associated beings.
Things will be getting started around 9:30 pm and will be going late,
so come join in, eat ice cream and watch or compete in drunken
handstand and pistol contests (there will be a drink minimum to
participate, double for Coach David just to even the playing field.)

Here is a link to the event website: If you know you will be there,
register for the event so that the organizers can be sure to get
enough ice cream and booze to keep you all happy.

Feel free to dress up or down!

Tommy Hack's tips for successful Wheelbarrowing CF Games
The Glute Ham Raise Again Faster Mic'd Instrictor
The GHD Again Faster Mic'd Instructor
Meat, Fire and the Evolution of Man NPR


Clean and Jerk

Perform one Clean and Jerk every minute on the minute for 15 minutes.  On minutes 6 and 11 increase the weight 5-10 lbs if all previous attempts were successful.

Post loads to comments.
compare to 7.26.10

Assistance Work
Broad Jump: 5 attempts

3 Rounds NFT:
10 Dumbbell Sotts Presses, each arm
10 Hip Extensions, hold each extension for a 2 count

Coach Shane hits the top of his 2nd Pull

Congratulations to Jenn M on her 2:01:12 Half Marathon time this weekend!

Happy Birthday, Regan JF!

Upcoming Foundations:
August Evening Cycle
Dates: 8/16-9/8
Times: Mondays and Wednesdays from 8pm-9:15pm
Register Here!

Today is the start of a new week! List one thing you'd like to accomplish by next Monday.