Monday
Apr122010

Deadlift

3-3-3-3-3
(E2/4) L1 Sets Across/L2 Max Effort

Post loads to comments.
compare to 4.5.10

Tabata Mash-Up
Alternate between air squats and double-unders for a total of 8 rounds.

Can you stay at or above 20 reps for every work interval?

Post total reps per movement to comments.

robb wolf
Robb Wolf, Nicki Violetti and the seminar attendees

Welcome to our new batch of April Foundations students today!

Check out this PDF with a write-up on the Brooklyn Triathlete Club's involvement with CrossFit SBK

Calling all parents! Be sure to let your friends with kids know about our upcoming South Brooklyn Kids program!  We'll be running two versions, one for teens and one for kids.  Registration is open and classes start on the 17th.  Thanks!

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A Journey into a Black Hole

Sunday
Apr112010

Robb Wolf Nutrition Seminar

wine
2nd Annual CFSBK Wine Wasting

There are no classes today due to Robb Wolf's Nutrition Seminar.  See you on Monday!

Saturday
Apr102010

Overhead Squat

5-5-5-5-5
(E1/4) L1 Sets Across/L2 Max Effort

Post loads to comments.

Assistance Work
5 Rounds NFT of:
10 Front Squat Rack Lunges
10 Ring Rows

Use a barbell held in a Front Squat rack to perform 5 heavy stepping lunges each leg.  Ring rows terminate when your wrist touches your torso.

Post load and angle to comments

Margie
Coach Margie at Rob Orlando's Strongman Seminar

Happy Birthday, Vincent D!

Here are the latest results and rankings for our Affiliate Team tryouts.  If you'd like to tryout, you've got until Wednesday to contact us and complete the workouts.

Remember that there are no classes this Sunday due to Robb Wolf's Nutrition Seminar. There's still time to sign up if you're interested! Sign up here!

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Mark Rippetoe Interviews John Welbourn Starting Strength

Friday
Apr092010

Rest Day

OLift
Platforms, Eleiko Barbells, Kilogram Bumpers and Jerk Blocks

Congratulations to Jess F on her first Strict Pull-Up!

Remember that there are no classes on Sunday for Robb Wolf's Nutrition Seminar

Got friends with kids? Help us spread the word about our upcoming South Brooklyn Kids program! 

CrossFit Kids Class 101

Thursday
Apr082010

WOD 4.8.10

For time:
60 Double Unders
21 Power Cleans, 155/95
40 Double Unders
15 Power Cleans, 155/95
20 Double Unders
9 Power Cleans
155/95

Post time and Rx to comments.

Shawn
Shaun M

Congratulations to Jessica B on her first pull-up!

Happy Birthday, Ari!

Check out these results from the CrossFit Total at the end of Jeremy's Strength Intensive

Jim R hit a 20lb PR on Press at 175lbs despite missing time with an injured ankle.
Vincent D hit PR's in all 3 lifts and totaling 710lbs, a 45lb increase.
Christian Devos squatted 225 and deadlifted 255. Before the cycle he had never had more than 150lbs on his back or attempted a deadlift more than 180lbs.
Last but not least, Paul Steinman set gym records in the Squat, 435 (a 50lb PR) and Press 215 (a 10lb PR). Paul totaled an impressive 1,125lbs.

Great work, guys!

For more information on our Strength Intensive and to register, click here!

Does anyone have a projector we can borrow this Sunday?
Robb Wolf's presentation has a power point segment.

Wednesday
Apr072010

Bench Press

5-5-5-5-5
(E1/4) L1 Sets Across/L2 Max Effort

Post loads to comments.
compare to 6.8.09

As Many Rounds as Possible in 12 Minutes of:
300m Row
30 Unanchored Sit-Ups

Post rounds to comments.

Ryan
Ryan P

There is still time to try out for the CrossFit South Brooklyn Affiliate Team.  We would especially love to see more women trying out! If you're interested please email David(At)CrossFitSouthBrooklyn.com.
Great work to all the athletes who have already gone through the three workouts. We'll post updated results at the end of the week.

Registration is now open for our South Brooklyn Kids program! 

Interested in getting stronger?  Check out Coach Jeremy's Strength Intensive program.  Slots are going fast for the upcoming cycles. Get on it!

Can you spot the SBK'ers in this video from the New York/New Jersey Sectional?

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The Munduruku Tribe, a case study in how we process numbers

Tuesday
Apr062010

Rest Day


Ashley opens his first exposure of Deadlifts with 330x3x3

Happy Birthday, Justin L!

Upcoming Foundations Cycles:

April Evening Cycle
Times: Mondays and Wednesdays from 8pm-9:15pm
Dates: 4/12 - 5/5
Register Here!

April Afternoon Cycle
Times: Mondays and Thursdays from 10am-11:15am
Dates: 4/19-5/13
Register Here!

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Is anyone interested in participating in a design meeting at Lululemon next Tuesday from 7-8:30pm?  The intention of the meeting is to get feedback on what kind of athletic wear CrossFitters are looking for and let you guys know what Lululemon is all about. Ideally, there would be a mixed crowd of CrossFitters who wear the product already and some who don't.  Each member who participates will receive a $100 gift certificate to their store.  Food will also be provided at the meeting.
Space is limited and it's first come first serve.  Please email David(AT)CrossFitSouthBrooklyn.com if you're interested.