Rest Day


Some post weightlifting posing
top row: Ryan P, Katie M, Josh M, Yoon S
bottom row: Bethany B, Laurel M, Jessica F

Active Recovery is on for tonight at 6pm!

Are you a new athlete or someone who wants to get back to basics?  Remember we've got On Ramp every Tuesday and Thursday at 8pm

Check out the CrossFit South Brooklyn page on Facebook!

Fight Gone Bad 5 is slowly approaching.  We've built out our team page with pictures, videos and the current roster.  Right now CFSBK is in 8th place for overall fund raising with a total of $2,405 raised! Get over to the team page to sign up!
Video clip of Robb Wolf talking insulin sensitivity at CFSBK


Clean and Jerk

(E4/4) Max Effort

Post loads to comments.
compare to 8.2.10

Sub 4 Minute "Grace"
Attempt find the most weight you can Clean and Jerk for 30 reps in under 4 minutes. 

For example, if you can perform "Grace" as Rx'd in 3:08, try adding 10-15 lbs and see if you can keep it sub 4.  If your previous effort was 7-10 minutes, try dropping 15-20 lbs.  The goal is to scale this benchmark workout so that you can achieve the metabolic stimulus of a short, hard workout.  There is a hard cut off at the 4 minute mark.

Post load and time to comments.
compare to 5.6.10

Yoon locks out 215 lbs

Many of you newer folks started your CrossFit journey with us here on Degraw street.  There were however ancient times when our program was based out of The Brooklyn Lyceum. Lots of memories were made in that building and our time there helped us get to where we are today.  After 2 years in the Lyceum we left to make a home of our own just a few blocks away.  We marked the occasion with an unforgettable WOD and a "Gym Move for time" cool down.  Check out the photo set from that day here!

Or you can watch the CFJ preview video they did on us here

If you trained with us during the Lyceum days, what stands out as one of the more memorable moments or aspects of training there?

Robb Wolf is coming back to CFSBK on September 4th!  Check out the FAQ on his blog to get ramped up to just Some of the awesome info he'll be dropping on us.  Interested in the seminar? Sign up here!


WOD 8.7.10

4 Rounds for time of:
Run 400m
16 Burpees
8 Deadlifts, 255/165

Post time and Rx to comments.

Meg from Concord CrossFit doing "2-fer-1" Farmers Carry's at CFSBK

Congratulations to Mike V on the birth of his first daughter!

Where are Jeremy, Margie, Becca and Paulie at?  They're in Witchita Falls, Texas at "A Coaches' Roundtable Weekend" listening to the likes of Mark Rippetoe, Tommy Suggs, Jim Wendler and John Sheaffer.  To learn a little more about these coaches and the event, click here


We're working on some new performance logs and want your input.  Our previous logs had the following information in them:

Benchmark WODs (Girls, Heros etc)
Benchmark Lifts (Squat, Clean etc)
The Zone Diet information (block charts etc)
Kilogram to Pound Conversion
Strength Standards
Acronyms and Abbreviations
What is CrossFit?
Hierarchy of Athletic Development

Because we're printing the next set ourselves, the format and information provided will be significantly different.  What kind of information would you want in a log book?  What do you think is unnecessary?


Weightlifting Platform Rental

Looking for somewhere to train seriously?  Tired of being told you can't drop weights, use chalk or frustrated with a lack of equipment and like-minded training partners?  Come on down to CrossFit South Brooklyn for our weightlifting platform rental.  We're an oly lifter friendly gym with the equipment and space to let you get strong in an environment that celebrates hard work.

If you'd like to come workout with us, please email David(AT)CrossFitSouthBrooklyn.com so we can clear you for training before you start. 

Pricing Options
Drop in rate: $15 per session
Purchase here!

10 Session Punch Card: $120 ($12 per session)
Purchase here!

Lifting sessions are limited to 1.5 hours.


Our Equipment
Three 8'x8' regulation platforms
Werksan Bumpers and change in kilograms
Men's and Women's weightlifting Barbells (Eleiko, Werksan, Pendlay)
GHDs, Squat Racks/Cages
and a variety of general strength and conditioning equipment

Platform Rental Hours
Monday 6am-8am, 12pm-1:15pm, 5pm-6:30pm, 8pm-9:15pm
Tuesday 6am-8am, 5pm-9:00pm
Wednesday 12pm-1:15pm, 5pm-6:30pm, 8pm-9:15pm
Thursday 6am-8am, 5pm-9:00pm
Friday 6am-8am, 12pm-1:15pm, 5:30pm-7:30pm
Saturday 8am-1pm
Sunday 9am-1pm


South Brooklyn Strength Cycle


We all want to get stronger. That's because we implicitly understand that building strength is the foundation for increasing overall physical capacity. It has been proven again and again that lifting heavy primes our bodies to be more effective and efficient at metabolic conditioning workouts. Strength is the only mode of training that supports everything else we do in the gym and in life. Plus it's pretty badass.

We are offering an 8 week, 24 session program that will involve the following:
* Small group training designed to increase your competency with the lifts.
* Consistent and repeated exposure to the powerlifts along a linear progression of weight
* Short and intense complementary conditioning workouts.
* Group discussions on lifting topics including: planning warm-ups, the mental aspect of lifting, and elements of the adaptive response to strength training.
*New PRs.

Upcoming Cycles:
May Cycle A
5/9/11 - 7/1/11
Mondays and Wednesdays from 7:00-8:30pm
Fridays from 6:00-7:30pm

May Cycle B
5/10/11 - 7/3/11
Tuesdays and Thursdays from 7:00-8:30pm
Sunday from 10:00-11:30am

Cycle B will be the level 2 cycle, following an intermediate program. It is designed for advanced lifters who have exhausted a linear progression.

If anyone is confused as to which cycle they belong in, they can contact Jeremy to discuss placement.

Click Here to Register!


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