Back Off Week: Day 1/4

Stroke-Rate Pyramid
3 min. at 18-20 S/M
2 min. at 24-26 S/M
1 min. at 28-32 S/M
2 min. at 24-26 S/M
3 min. at 18-20 S/M

*Full pressure for 11 min. – The intention of this workout is to feel what full pressure feels like at
the different ratings. As you come back down in stroke rate for the
last 5 min., be sure to mirror the same splits you had for the first 5

Remember: This is full pressure for 11 min., so pace yourself accordingly.

Post stroke ratings and total meters to comments.

Free-standing Handstand Practice

Thus begins back-off week.  Programming will be focused on increased skill and technique work as well as an increased emphasis on mobility and recovery.  In case you missed it, here is the original write-up on back-off weeks.  Our regularly scheduled programming will resume on Saturday.

Smile, it's your birthday!

Happy Birthday Steph W!



For time:
30 Clean and Jerks 135/95

Post time and weight to comments.
compare to 1.31.10

Monday begins back-off week! During the upcoming week we'll be increasing our focus on skill/technique development, dynamic mobility, foam rolling and general maintenance before heading into another month of action-packed programming. 

Accessory Work:
DIY Foam Rolling/Lacrosse Ball Soft Tissue Work
*Use this as an opportunity to get a head-start on back-off week!


The Power Clean
Man Grace


Back Squat

3x5 or 5x1
(E8/8) Sets Across or Max Effort

As the majority of members did not Squat on Wednesday we've added this last exposure of Back Squat.  If you did squat on Wednesday you luck out and get an 9th exposure for free!

Post loads to comments.
compare to 6.2.10 and/or 5.29.10

4 Rounds NFT of:
10 PVC Sit-ups
10 Dislocate Lunges/leg

10 KB Romanian Deadlift

Juliana on the prowl at the NEQ

The Truth About Tennis Elbow
The Standing Long Jump


Rest Day

Collette Renews her NRA Membership.

Check out the feature on CrossFit South Brooklyn on Brooklyn Independent Television's HealthBeat!

A huge thanks to everyone who did such a great job representing our gym and community!
Thanks to Fred Brown and Michael Chiltern for doing a great job on the piece and for Brooklyn Independent
Television, a community media program of BRIC Arts | Media | Bklyn
for providing the clip.

Long-time member Ashley F. is headed into surgery today for a torn MCL sustained during a soccer game.  We wish him a speedy recovery!

Best of luck to the Levavi brothers, Zev & Ruvin whose team made to the finals in their hockey league!  They play next week for the championship!

We're coming up to the first weekend of the June Paleo Challenge!
How've the first few days treated you?  What culinary delights do you have lined up for the weekend? 


WOD 6.3.10

7 Rounds for time of:
7 Power Cleans 135/95
7 Burpees

Weighted Chin-Ups

Post loads to comments.

(E4/4) L1 Sets Across/L2 Max Effort
compare to 5.27.10


On Wednesday afternoon, David was involved in car/bike accident and sustained a broken collar bone.  Fortunately David is otherwise doing fine and is resting at home with family.  We all wish David a speedy and full recovery. 

Note: All group classes will continue running as normal and we will maintain our full schedule in David's absence. 

Post well-wishes to comments.


Back Squat

3x5 or 5x1
(E8/8) Sets Across or Max Effort

Feel free to opt out of squatting today if you're feeling beat up from, "Murph". We'll extend the scheduled squat exposures to next Saturday, or you can make it up during the back off week. If you're not backsquatting today, we suggest you do 5x5 Hip Extensions with weight as needed on the GHD then DIY Foam Roll.

Post loads to comments.
compare to 5.29.10

For Time:
Calories on the Rower

Post time to comments.

Check Out our Affiliate team doing Chest to Bar Pull-ups at the NEQ

Happy Birthday, CrossFit Kid, Dharma F!

Adrian Y's current location on DENALI: Latitude:63.06973, Longitude:-151.07349. That's roughly 14,200 feet.

Only one slot left for June's Foundations Cycle. Get it!

Men's Competition from the North East Qualifier CrossFit Journal Preview

Day 2 of the June Paleo challenge is here.  Have you stocked your kitchen with Paleo-friendly supplies?  What are some of your staple at-home foods?
Does Massage Help after Exercise? NY Times


Rest Day

Jim R puts the final touches on his famous grilled Lamb

How are you feeling after Murph?  Stiff? Sore? Slow? Come on down to Active Recovery tonight at 7pm for a little soft tissue and mobility work to get you back on track.  Coach Fox will get you moving like a normal human again in no time!

June Paleo Challenge!
By popular request, we're doing a Paleo Challenge all through June.  If you'd like to jump on board or are already on board, post to comments what your plans for the challenge are.  Check out the Google Group from our previous challenge.  Go ahead and start a conversation!
Today is Day 1 of 30!

Kick-Asphalt with Lululemon Athletica Brooklyn Run Club
Wednesdays at 7pm and Saturdays at 8:30am
472 Bergen Street

The Lululemon Brooklyn Run Club is kicking off (and asphalt) on Wednesday June 2nd at 7pm. Meet at the store for a 30-40 minute run in Prospect Park with run expert Meghan. All levels welcome! Bring water and a friend (you can leave bags at the store). Can't make Wednesdays? Join Coach Claire M every Saturday at 8:30am. Questions: brooklyn-store(AT)
The Hard Sell on Salt NY Times