Bench Press

(E3/4) L1 5x5 Sets Across/L2 Max Effort

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compare to 4.15.10

Assistance Work
5 Rounds NFT of:
:30 Handstand Hold
:30 L-Hang Hold
:30 Hip Extension Hold

Allen E runs down Degraw

Please answer one of the following questions in the comments section.
1. What are our three movement pools for Group Class Strength training?
2. If you wanted to warm-up a deadlift for a work set of 275x3x5. how would you do it?
3. If you wanted to warm-up for a bench press set of 65x5x5, how would you do it?
4. On your first Overhead Squat exposure, you perform 85x5x5 with relative ease.  Provide a plan for the following three exposures using sets across.
5. You're going for a Max Effort 1 rep max of Bench Press.  Your previous best is 225x1.  How would you warm up and approach this?
6. You're going for a Max Effort 5 rep max of Overhead Squats.  You've done sets across before up to 125x5x5.  It was difficult, but you were able to complete all 5 work sets.  How would you approach this?
7. Why is it important to not round your back during deadlifts?


Rest Day

Forward Roll Warm-Ups

Feeling stiff and sore?  Check out Coach Fox's Active Recovery Class tonight at 8pm.  Feel free to bring a friend!

What is your favorite bar in New York and why?



(E3/4) L1 5x3 Sets Across/L2 Max Effort

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compare to 4.12.10

Assistance Work

Spend 15 Minutes working the following two movements:
5-10 Ring Rows
3-5 Forward Rolls

Play with different arm positions, angles, weights and ways to pull yourself up on ring rows.  Be creative with your forward rolls.  Jump over obstacles, forward roll from a handstand, go for distance.  Rest as needed during this assistance work.

Sarah H on Overhead Squats

Strength Cycle A is sold out! We've still got one more slot left for Cycle B of Jeremy's 8 Week Strength Intensive.  Here are the details:


Tuesday at 7pm

Thursday at 7pm
Sunday at 12pm

April 20th
- June 13th

Register Here!

Welcome Yolanda T, John M, Robin R, Will S, Emily H and Stephen P!  Today is our first ever afternoon Foundations cycle.


WOD 4.18.10

For time:
800m Run
21 Push Presses 115/75
400m Run
15 Push Presses 115/75
270m Run
9 Push Presses 115/75
130m Run
6 Push Presses 115/75

Post time and Rx to comments.

9am at CFSBK

Out of CrossFit's 10 General Physical Skills, inadequate strength is one biggest limitations in people's ability to progress as CrossFitters.  If you feel like your strength is lacking, consider Coach Jeremy's 8 Week Strength Intensive.  We've got one slot left in both cycles that start this week. Get on it!

Do Toddlers Need Cake as much as Carrots?
Kids, Paleo and Nutrient Density Robb Wolf


Overhead Squat

(E2/4) L1 5x5 Sets Across/L2 Max Effort

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compare to 4.10.10

Get with a partner and alternate stations for max repetitions in the allotted time.  The work interval is :45 and the rest interval is :15.  Complete 4 work intervals of each movement.
Box Jumps, 28"/24"
Kettlebell Swings, 2 Pood/20Kg (Forehead Level)

Post partner, Rx and total reps completed per movement to comments.


Charmel R gets some vitamin D and WB

Bierkraft goes Paleo!
Yes, it's true. Ben Granger, owner of the raddest beer shop and brand-new SBK member, has added a special Paleo option to his menu of sandwiches, buns and brats.
Ben has devised perhaps the best food item ever: meat wrapped in meat, on a stick. Enter, the Bottle Rocket. These tasty concoctions look like corn dogs, but are made entirely of meat. Each weekend, Ben will be serving up a different Bottle Rocket - a perfect post workout treat.

This weekend's Bottle Rockets are:
Ground lamb rolled in pistachios, wrapped in pickled collard greens and covered in homemade "lambchetta" (panchetta, only with lamb belly)
A pinwheel of chicken sausage, caramelized ramp leaves, black trumpet mushrooms and lamb neck, wrapped in lambchetta


Bierkraft is on 5th Avenue between Berkeley and Union

Our South Brooklyn Kids classes kick off today!

Don't forget to check out, "Parlour Games", the Free dance performance today at 5pm at SBK.


Rest Day

Rest Day Finn

Congratulations to everyone who tried out for the CFSBK Affiliate team. Here are the final rankings:


1. Scott L    6 Points
1. Jeremy F    6 Points
2. Dan R    10 Points
3. Leonid R    11 Points
4. Ryan P    12 Points
5. Sameer P    16 Points

1. Stephanie P    5 Points
2. Jessica F    4 Points

The official team is comprised of 6 individuals with at least 2 men and 2 women.  Because only 2 women tried out, our team is: Scott L, Jeremy F, Dan R, Leonid R, Steph P and Jess F.  Great work, team!
To see the full breakdown of our tryout workouts and how people did, click here

Our South Brooklyn Kids classes start this Saturday with Coaches Shane W and Jillian B!  We can't wait to see the future of fitness at SBK! Click Here for more information

Don't forget that we're hosting a Free dance performance by the Tze Chun Dance Company this Saturday at 5pm.  Please tell your friends about it!

A big Farewell to Luisa P and Gabe E who will be moving to DC this Monday.  Good luck on the move!


WOD 4.15.10

5 Rounds of:
300m Row
20 Pull-Ups
10 Burpees

Rest approximately 3 minutes between intervals.

Post times per round and Rx to comments.

Accessory Work
Spent 10-15 Minutes Foam Rolling

Check out this recap of the CrossFit Total that closed out Jeremy's Strength Intensive! Thanks Paulie S for putting this together.

Happy Birthday, Sam H!

This Saturday at 5pm we're hosting the Tze Chun Dance Company for their production of "Parlour Games".  The event is Free and all SBK members are encouraged to attend.  Check out this teaser for the show.