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!

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

Monday
May032010

"Annie"

50-40-30-20-10 reps for time of:
Double Unders
Sit-Ups

Post time to comments.
compare to 2.15.10
Suggested Back-Off Week

Accessory Work
Kipping Pull-Up Practice

Caitlin C
Caitlin C's Overhead Squats

Congratulations to Luisa P and Gabe E on their recent engagement!


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!

Sunday
May022010

Back Off Week: Day 1/4

Power Clean Technique Work

Handstand Practice

Were going to be more strict about back-off weeks. Instead of posting workouts and asking you to take it easy, we'll be working technique on upcoming lifts and doing some fun stuff. This back off week will last until Friday. Enjoy!

What's a back-off? Read the original write up here.


Brian D does 374x3

Check out Coach Margie tonight at 5:30pm at The Brooklyn Lyceum for her Paleolithic Nutrition lecture at the Craft Fair. Only 5$

Saturday
May012010

Overhead Squat

1-1-1-1-1
(E4/4) L1 5x5 Sets Across/L2 Max Effort

Post loads to comments.
compare to 4.24.10

4 Rounds NFT:
12 Wall Ball Shots
10 Knee to Elbows or Toes to Bars

Focus on properly organizing each Wall Ball Shot. You might also consider using a lighter ball and a higher target.  Keep your Knees to Elbows strict

Mindy
Mindy goes 5x5

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!

Thanks for all the great feedback yesterday! It's easy to get into a rhythm of doing things a certain way, hearing ideas from the community is a great way to try and keep programming fresh.

CFSBK wishes a speedy recovery to Matt U who sustained a pectoral injury last night Bench Pressing.  Get well soon, Matt!!

___________________
Two Words... Fuzz San Francisco CrossFit
How to Regain and Maintain Hip Mobility Mark's Daily Apple

Friday
Apr302010

Rest Day

Willie
Willie Turkish Get-Ups the 16 lb sledge

Don't forget that this Sunday, Coach Margie will be talking Paleolithic Nutrition at the Brooklyn Lyceum.  For more information, click here!

Good luck to Steph P, Joe W and Sameer P at the Tough Mudder this weekend!

Please do not throw the brown paper towels into the toilet!!

Training-wise, what is something you'd like to see more of at CFSBK?

Thursday
Apr292010

WOD

Perform 3 sets of the following complex for a maximal weight.
6 Deadlifts
3 Mid Hang Power Cleans

1 Push Jerk

You have 5 attempts to find a best complex. The bar may be dropped from overhead after the jerk but must be regripped and pulled shortly after it settles.

Post 5 attempts to comments.

If you're feeling beat up, consider scaling the volume back to three attempts and using lighter loads.

stella
Stella oversees the 7am warm-up row

If you're going to the North East CrossFit Regional Qualifier as an athlete, volunteer or spectator, please try and email Asta (astafivgas(at)gmail.com)by May 2nd.  Hotels are filling up fast and we want to make sure everyone has accommodations.

Did you go to the Regional Qualifier last year?  What was your experience like?

Wednesday
Apr282010

Bench Press

1-1-1-1-1
(E4/4) L1 5x5 Sets Across/L2 Max Effort

Post loads to comments.
compare to 4.21.10

Turkish Get-Up
3-2-1-1
-1

Post loads to comments.
compare to 3.1.10

Doug
Doug D on the Row/Push Press/Box Jump WOD

Happy Birthday, Jennifer J!

ATTENTION those who are attending the CF Regional Qualifier on May21-23
Asta F has kindly volunteered to try and arrange hotel accommodations if we have a group going - hopefully with a group discount rate. If you are attending (for sure - 100%) please contact her via email at astafivgas(at)gmail.com by May 7th & include any extraneous guests you may be bringing (ie your better half, worse half, Internet date, etc).

Also, if anyone is interested in volunteering as a judge or support staff for the event, please email Margie(at)CrossFitSouthBrooklyn.com.

Check out these highlights from last years Regional Qualifier:
10-9-8-7-6-5-4-3-2-1 Power Clean (155/105), Chest to Bar Pull-Ups, Kettlebell Swings (1.5p/1p)
Row 2000m