Rest Day

A full house of folks getting stronger

Speaking of getting strong, here our the dates and registration links for the next Strength Cycles.  These sell out fast!

Strength Cycle A
October 25th-December 22nd
Mondays and Wednesdays from 7:00-8:30pm
Fridays from 6:00-7:30pm
Cycle A is a novice level cycle

Register Here!

Strength Cycle B
October 26th-December 23rd
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.
Register Here!


Handstand Push-Up

3 x Max Reps with 3 minutes rest
Pick a scale that allows for at least 5 reps on the first set
Strict Reps, no kip
There is a 10 Push-Up buy-in for HSPUs

21-15-9 Reps For Time of:
Push Press 115/80
Box Jumps 20"
Pull Ups

Scale up: Push Press 125-135/85-90, Box Jumps 24", Chest to Bar Pull-Ups

Post time and Rx to comments.

Post CrossFit Total

CFSBK has one team registered for CrossFit Virtuosity's Trick or Treat Throwdown. Interested in participating? Post to comments!!

Congratulations to all the Strength Athletes on yesterday's CROSSFIT TOTAL yesterday.  There was a tremendous amount of energy and camaraderie in the gym last night as everyone pushed and pulled to move as much weight as possible.  Please post your TOTAL numbers to comments.
Now that it's all over, what did you get out of Jeremy's Strength Intensive?


Front Squat

(E2/8) Sets Across
Load approx 15-20% less than previous 3RM with the goal of breaking it mid-cycle
Perform 6 Jumpe Squats after each work set. Rest 3 Minutes

Post loads to comments.
compare to 10.9.10

For Time:
50 Dumbbell Squat Cleans at 40% BW

Once the clock starts, you can work for :45 and must rest the final :15 of every minute.  Each rep must start by dipping the dumbbells below the plane of the knee.

Post load and time to comments.

Avi takes the thick bar overhead

Good luck to all the Strength Cycle Athletes on their CROSSFIT TOTAL today at 6pm.  This is the post-test for 8 weeks of hard strength training.  Come early or Stay late to watch these guys and girls move some steel.

Fight Gone Belated is happening this Sunday at 10am.  Good luck to Avi S, Jack L, Peter H, Nick Pi and Bjorn B!!


Rest Day

Synchronized Keg Lifting with Shane and Laurel

Happy Birthday to Rob I and Mike W!

Thanks again to Paul for hosting ODDLY STRONG at the South Brooklyn Weightlifting Club this past weekend.

What is your favorite kind of odd object lifting? Which do you think is the most painful?
Here are some examples: Keg Lifting, Heavy Carries and Drags, Farmer's Walks, Prowler Pushing, Stair Climbing with odd objects, Sandbag work, Unconventional barbell lifting, Kettlebells....

Analysis highlights of the USAW/CrossFit Weightlifting Meet with Mike Burgener, Kendrick Farris and Tony Budding


Hang Snatch

Work up to a heavy double with solid technique

Post loads to comments.
compare to 6.5.10

For Time:
Row 1000 meters

Post time to comments.
compare to 6.15.09

Deepak Attacks the Atlas Stones

Happy Birthday, Jess F and Christian D!

This Wednesday at 6pm, watch Jeremy's Strength Cycle Athletes test the last 8 weeks of training with a CrossFit Total! Good luck, team!

October Evening Foundations
Tuesdays and Thursdays from 8:00pm-9:15pm
Register Here!

Adrian and Kimmy Bozman talk Rope Climbing Prerequisites
Squatting to Restore Spinal Motion and to Poop CrossFit



For time:
Run 1 Mile
Row 2K
Run 1 Mile

Post total time and three splits to comments.

Read Coach Nick's article on Rowing a 2K
22:19 "Jerry" Demo

The great Carlos G!


Front Squat

(E1/8) Sets Across
Load approx 15-20% less than previous 3RM with the goal of breaking it mid-cycle
Perform 6 Jumpe Squats after each work set. Rest 3 Minutes

Post loads to comments.
compare to 7.10.10

Perform Max Reps of the following:
1:00 Max DB Snatches, Left arm
Rest :30
1:00 Max DB Snatches, Right arm
Rest :30
2:00 Max Double Unders
Rest 1:00
3:00 Max Burpees, Games Standards

Load on Dumbbell should be ~20% Body Weight

Post Rx and reps per movement to comments.

Claire can Run. Run, Claire, Run.
Photo courtesy of our friends at lululemon athletica Brooklyn

Happy Birthday to our October AotM, David McG!

Happy Belated Birthday (yesterday) Yoon S!

Today is day 1 of Paulie's ODDLY STRONG workshop. Couldn't make it today? Then sign up for tomorrow!

The EliteFTS Pink Breast Cancer Awareness Prowler