WOD 8.11.10

Eight rounds for time of:
3 Mid Hang Power Cleans 165/105
8 Burpees with CF Games Push-Up Standards

Post time and Rx to comments.

Clean Variations

Keith From CrossFit Virtuosity Cleans

Impressed with all the strength gains Jeremy's Strength Intensive athletes are making?  Want to get stronger?  Check out our next two upcoming cycles.  Space is limited to 6 athletes per cycle.

Cycle A
August 23rd-Oct 15th

and Wednesdays from 7:00-8:30pm and Fridays from 6:00-7:30pm

Cycle B
August 24th-Oct 17th

and Thursdays from 7:00-8:30pm and Sunday from 10:00-11:30am


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

here to register!


Back Squat

(E6/8) Sets Across

Post loads to comments.
compare to 8.7.10

Perform 4 Rounds of:
1 Minute Row for max calories
1 Minute max Box Jumps 20"
1 Minute rest

Post totals for each movement to comments.

Sal M completes the 10! Power clean/Pull-up workout at the 09 regional Qualifier

Tonight is the accumulation of 8 weeks of pushing and pulling iron.  Check out Jeremy's Strength Cycle athletes compete in the CrossFit Total.  They'll have 3 attempts to nail a 1RM Back Squat, Press and Deadlift.  Good luck, everyone!

Read, "Routine vs Ritual" by Chip Conrad.  Chip will be hosting the "Brutal Recess" seminar at CFSBK. For more information watch this then click here.


August's Foundations cycle is just around the corner.  Jump on in before it sells out!

August Evening Cycle
Dates: 8/16-9/8
Times: Mondays and Wednesdays from 8pm-9:15pm

Register Here!

The Healing Imagination Mark's Daily Apple
Being Mindful is Like Boiling Water Utne


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) 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!