Rest Day

Jim R puts the final touches on his famous grilled Lamb

How are you feeling after Murph?  Stiff? Sore? Slow? Come on down to Active Recovery tonight at 7pm for a little soft tissue and mobility work to get you back on track.  Coach Fox will get you moving like a normal human again in no time!

June Paleo Challenge!
By popular request, we're doing a Paleo Challenge all through June.  If you'd like to jump on board or are already on board, post to comments what your plans for the challenge are.  Check out the Google Group from our previous challenge.  Go ahead and start a conversation!
Today is Day 1 of 30!

Kick-Asphalt with Lululemon Athletica Brooklyn Run Club
Wednesdays at 7pm and Saturdays at 8:30am
472 Bergen Street

The Lululemon Brooklyn Run Club is kicking off (and asphalt) on Wednesday June 2nd at 7pm. Meet at the store for a 30-40 minute run in Prospect Park with run expert Meghan. All levels welcome! Bring water and a friend (you can leave bags at the store). Can't make Wednesdays? Join Coach Claire M every Saturday at 8:30am. Questions: brooklyn-store(AT)lululemon.com
The Hard Sell on Salt NY Times



For Time:
Run 1 Mile
100 Pull-Ups
200 Push-Ups
300 Squats
Run 1 Mile

Partition the
pull-ups, push-ups, and squats as needed.
Start and finish with a mile run. If you've got a twenty pound vest or
body armor, wear it.
This year's "Murph" is dedicated to all the service men and women who have trained and still train at CrossFit South Brooklyn.

Who is Murph?

Post time and Rx to comments.
compare to 5.31.09

Mike V
Mike V pushes the Prower

We're starting to run heats of "Murph" at 11am today and will probably sending folks off every 10-20 minutes or so depending on the volume of people that show up.  Afterward everyone is encouraged to hang out and enjoy a little Memorial Day BBQ, SBK style!

There are no regularly scheduled CrossFit Group Classes today.  Foundations is still on at 8pm.


Power Clean

3-3-3-3-3 or 1-1-1-1-1
(E4/4) Max Effort or Sets Across

Post loads to comments.
compare to 5.24.10

Accessory Work:
1500m Row
Every 300m drop your split time by :10s.
Athletes must maintain sub 20 S/M stroke rating

I missed you too.

Welcome back David!  Congratulations on helping to make the NEQ a great success!

Happy Belated Birthday Carlos G.!

Remember that tomorrow is our 3rd Annual Memorial Day Murph from 11a to about 3p.  Come out and participate, spectate or even player hate. 
Bring your real family to meet your CF Family. If you haven't yet, RSVP to comments and let us know if you're bringing a side dish for the BBQ.

Receiving the Bar, Coach Burgener Crossfit


Back Squat

(E7/8) Sets Across

Post loads to comments.
compare to 5.26.10 or compare to 5.22.10

3 Attempts of:
Run 1/3 Mile

Rest exactly 2 minutes between attempts.


Happy Birthday Coach Laurel!!

Crossfit: Outside the Box at Lululemon Park Slope

Shamless Self Promotion: Coach Shane is teaching "Crossfit: Outside of the Box" at Lululemon Athletica here in Brooklyn (472 Bergen St Btwn. Flatbush & 5th Ave) this Sunday at 11am. Tell your friends as this is the perfect opportunity to check out Crossfit or come in and wow first-timers with your hard-earned skills! Hope to see you and or your friends this Sunday! RSVP: brooklyn-storeATlululemon.com


Thanks to Joe Williams and Jess Fox, Crossfit South Brooklyn is
now registered as a team with New York Road Runners - Team Name is
Crossfit South Brooklyn - Code CFSB


Joe, Jess, and Coach Fox are all running the Bronx 1/2 Marathon together on August 15th. Anyone care to join?

Jessica's Daily Affirmation YouTube


Rest Day

Ladies and Gentleman, Jim Ryan!

Happy Birthday Avi!!

Memorial Day Murph!!

This Monday, May 31st beginning at 11 AM we'll be doing our 3rd Annual Memorial Day Murph!!

Who/What is Murph?!

Murph is a Hero workout named in honor of Lt. Michael Murphy a Navy
SEAL killed in combat in operations in Afghanistan on June 8th, 2005. 
This workout was one of his favorites and is done to honor his memory
and the memory of fallen LEO/MIL personnel both inside and outside the
CrossFit community.

The workout is as follows:

1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.


We'll be starting the event promptly at 11am with a short group warm-up
and then kicking off the 1st heat at approximately 11:30.  Heats will
begin every 20 minutes with the final heat beginning at approximately
1:10.  Those of you coming to later heats are encouraged to arrive
early enough to warm-up on your own prior to starting the workout.

There will be NO group classes Monday. 

Scaling Options
Sound daunting? Don't fret, there
will be a number of different scaling options and movement
substitutions available.  Due to the high volume of pull-ups involved
in this workout we will be recommending athletes unable to fire off
high volumes of pull-ups in a band or unassisted opt for KB Swings
instead.  For those wishing to scale up we have a couple of weight
vests, feel free to bring your own. 

This year we'll be firing up the grill and
providing burgers, hot dogs and beer.  You are encouraged to BYOB and
BYOMeat because hey, the more the merrier!  We're in need of an
assortment of side dishes and an additional couple of grills to help
keep folks fed so if you can bring a dish in or have a grill to
contribute please contact Chris Fox (ChristianATcrossfitsouthbrooklynDOTcom)  by Sunday.  This will be our first big shindig at 597 Degraw so come on out, bring your friends and family! 

Help us plan properly! RSVP to Comments. 

If you've done Murph in the past any special Murph memories?
If this is your first Murph are you nervous, excited, downright scared?

The first Murph 051808 Crossfit.com


WOD 5.27.10

8 Alternating Rounds of 45 sec work/15 sec rest of: 

Wall Ball 20/14

KB Swings 32kg/24 kg

This workout will be done in pairs with partners switching stations each work interval.

Post time and Rx to comments.

But first....

Weighted Chin-Ups

Post loads to comments.

(E3/4) L1 Sets Across/L2 Max Effort
compare to 5.20.10


40 and Fabulous! Happy Birthday Paulie T-Shirts!!

Fixing the Kettlebell Swing w/ Jeff Martone CrossFit


Back Squat


(E6/8) Sets Across

Post loads to comments.
compare to 5.22.10

Prior to squatting tonight, take up to 10 minutes to find a max height Box Jump.

Post height to comments.

5 Rounds of:
Row 1:00
Rest 1:00

You are only allowed 20 strokes per work interval

Post meters covered in each interval to comments.
compare to 3.4.10


Coach Laurel during her amazing performance at this weekend's NEQ

55.5" Box Jump (G7 Crossfit)