Back Off Week: Day 4/4

Turkish Get-up

*More experienced athletes will work toward a 1RM.  Athletes are encouraged to experiment with a variety of implements (ex. KBs, DBs, Barbells, Sandbags, Sledgehammers)

Post loads to comments.
compare to 4.28.10

Accessory Work
Muscle-Up Progressions & Practice

He's going the distance. He's going for speed.

The Turkish Get-Up Sit-up, Jeff Martone
The Turkish Get-up Part 2: Get-up Harder, Jeff Martone
The Turkish Get-up Part 3: Revenge of the Get-up, Jeff Martone
The Turkish Get-up Part 4: Get-up in the Hood, Warwick Davis


Rest Day

This guy will get you STRONG. 

Osorio Update: David was scheduled for surgery yesterday but as of the time of publication he'd not gone in.  We wish David a speedy recovery and look forward to having him back as soon as possible.  Get well David!

 Excellent work on Wednesday night by the entire Strength Intensive Crew.  Everyone was putting up major PRs left and right and moving some major weight! 

The next Strength Intensive is coming up and space will fill up fast! The summer intensive will run every Monday, Wednesday, Friday at 7pm beginning June 21st and running until August 9th.  Registration opens next week!
Contact Coach Jeremy for any further information via JeremyATCrossfitsouthbrooklynDOTcom

Congratulations go out to the Levavi Brothers who won their hockey championship!  We also want to congratulate Charmel R. on completing his degree! 

How do you describe CrossFit to your friends and family? 


Partner WOD 6.10.10

5 Rounds NFT of:
Run 270m
10 Knees to Elbows
10 Partner Medball Tosses, 10ft
10 Partner Medball Sit-Up Tosses
10 Lateral Box Jumps

Each partner must complete 10 repetitions of each movement before anyone can move on to the next exercise.

Accessory Work
Foam Roll & LAX Ball

Ryan P Power Cleans

Congratulations on all the new PR's set at the end of Coach Jeremy's Strength Cycle.  How did everyone do?

If the Zombie Apocalypse started this moment, where would you go?
ZombieFit WOD


Back Off Week: Day 2/4

Partner Relay Race
3 Rounds of:
Row 500m
35, 25 or 15 Push-ups

The workout is complete when both partners finish all three rounds. Only one partner may be working at a time.
This is a partner workout. One partner completes the couplet while the other rests.  One partner begins the couplet immediately after their partner finishes.

Post time to comments.
compare to 2.3.10

Accessory work
Kipping Pull-up Practice

Nobody likes a show-off. 

Welcome back Ashley F.who attended his first post-knee surgery WOD

Free Fall: A Short film featuring Guillaume Nery


Rest Day

Attack of the 50ft Bethany

Coach Fox's Active Recovery will be at 8pm this evening.

Happy Birthday to one of our newest members Ramon E.!

The next Strength Cycle begins Saturday! The movements for the upcoming moth will be as follows:
Saturdays (Squat Variant): Front Squat
Mondays (Full Body): Power Snatch
Wednesdays (Squat Variant): Front Squat
Thursday (Upper Body Variant): Strict Press

Due to the success of last month's twice weekly squat schedule we are looking to continue the trend.  How does everyone feel about keeping that second squat day?  Any personal success stories from the last month?

The Importance of Thoracic Spine Mobility Mark's Daily Apple
How to Improve Thoracic Spine Mobility Mark's Daily Apple


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