Monday
May102010

Power Clean

3-3-3-3-3
(E1/4) L1 Sets Across/L2 Max Effort

Post loads to comments.

Inverted Ladder for time of:
10-1 Reps of Box Jumps, 24"/20"
1-10 Reps of Burpees

Post time to comments.

Assistance Work
Hip Extensions 3x5 (DIY)

Deb and Nick
Deb and Nick at the CRASH B's

Sunday
May092010

WOD 5.9.10

As many rounds as possible in 15 Minutes of:
Row 600m
12 Push Presses 115/80

Post time and Rx to comments.

Assistance Work
L-Sit Hold :05x10

Guerra
CrossFit Kid, Patricio G works his Jump Rope Skills

Happy Mother's Day to all our CrossFit Moms!

Congratulations to Gerrit G for qualifying for The Empire State Games for Olympic Weightlifting

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Mid-Line Stabilization with Kelly Starrett CrossFit Journal
Pipes and Cogs Squat Rx

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!

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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.
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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!

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