Tuesday
Nov242009

Rest Day

Joe Forward Rolls
Forward Rolls

This Thursday (T-Gives) we're putting on a TurkeyFit 5K run in Prospect Park.  If you'd like to participate, please send Christian(at)CrossFitSouthBrooklyn.com an email so we know to expect you.  We plan on meeting at the Grand Army Plaza entrance at 9am sharp.

The Mobility and Recovery Intensive is SOLD OUT.  If you'd like to preregister for next month's cycle, please email Christian(at)CrossFitSouthBrooklyn.com.  Feel free to include what days and times would work best for you.

What is your favorite Gymnastics/Calisthenic movement?

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The Black Box Summit Or How I Got Fired from the CrossFit Nutrition Certification
Robb Wolf.com

Sunday
Nov222009

Deadlift

3-3-3-3-3

Post loads to comments.
compare to 10.19.09

Skill Work
Handstand Push-Ups, Part 1

Home
Nino's 5x5 Front Squats

A slow motion video of Jeremy's on the minute Snatches

Handstand Development Exercises

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Why Exercise Makes you Less Anxious NY Times

Sunday
Nov222009

Mobility and Recovery Intensive

Want to be more flexible?  Move better? Perform better? Just feel better? Have you been "kinda stretching sometimes, sorta", but making little if any progress? Many folks recognize that they have range of motion deficits but are not sure how to go about getting results in reducing them.
 
Better mobility will translate to better quality of movement, which can mean: bigger lifts, a faster 5k, a better "Fran" time, and more energy overall.
 
During this 4 week course you will:
  + Learn to identify where you're tight, and find out what's on the other side of that tightness, by participating in both static and movement based assessments.
+ Learn to recognize how some of your daily posture strategies can lead to muscular inhibition, in turn leading to movement dysfunction.
+ Take the voodoo out of techniques like: Self Myo-Fascial Release*, and Neuro-Musclular, Dynamic, and Static Stretching.
+ Spend some dedicated time* working on mobility, during class and during in-between class homework sessions.
+ Learn specific mobility based warm-ups to use pre-workout.
+ Receive take-home materials to guide you through the process.
+ Finally start to move and feel better!

Upcoming Cycle Details
Dates: 2/20, 2/28*, 3/6, 3/13
All Saturdays at noon except for Sunday 2/28 at noon
Cost: $115
Register Here!

*Each participant will receive a Foam Roll and a Myo-Fascial Release ball.
**Class size limited to 8 to ensure quality.

Saturday
Nov212009

WOD 11.22.09

For time:
Row 500m
40 Kettlebell Swings, 1.5/1 Pood
30 Pull-ups
20 Thrusters, 95/65 lbs
10 Burpees

Post time and loads to comments.
compare to 8.22.09

Assistance Work
Foam Roll

Home
Weekend Mornings

Friendly Reminder
Classes are at 10, 11 and 12 today.

Mobility and Recovery Course at CrossFit South Brooklyn

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Community and Camaraderie are the Foundations of 21st Century Business experiments and essays

Friday
Nov202009

Front Squat

5-5-5-5-5

Post loads to comments.
compare to 7.9.09

Skill Work
Handstand Practice

Conditioning
"Death by Burpee"

Home
Knee, Hip, Shoudler and Elbow

Happy Birthday, Ariel K!
Happy Birthday, Keith W!
Welcome, Jeff and Sherry from OPT!


Inaugural Mobilty and Recovery Course at SBK!

Want to be more flexible?  Move better? Perform better? Just feel better? Have you been "kinda stretching sometimes, sorta", in an attempt to get there? Many folks recognize that they have range of motion deficits but are not sure how to go about getting positive results in reducing them.
 
This 3 week, 6 session course will cover the following:
 
-Static and movement based assessments where you'll learn to identify where you're tight, and find out what's on the other side of that tightness.
-How some of your daily posture strategies can lead to common muscular inhibitions and movement dysfunctions.
-Taking the voodoo out of how to do doing something about it using myo-fascial release, neuro-musclular stretching techniques and warm-ups based on  common disfunctions.
 

Schedule
Monday and Wednesday evenings from 6-7pm on the following dates:
11/30, 12/2, 12/7, 12/9, 12/14, 12/16.

Class Size
Space is limited to 6 participants

Cost
$100

Coach Fox's Credentials

+ 4+ Years experience working with a diverse population from 8 to 80 yrs old, from seasoned athletes to pre/post rehab, pre/post partum, cardio-pulmonary diseases, and orthopedic concerns.
+ AAS degree in Exercise Science - CUNY Kingsborough
+ National Academy of Sports Medicine - Certified Personal Trainer and Corrective Exercise Specialist
+ CF Level 1 Certified

 
For more information and to register contact: Christian(AT)CrossFitSouthBrooklyn.com

Thursday
Nov192009

Rest Day

Home
Jenna, Deb, Shannon and Allison muscle through some 750's


Happy birthday, Becca S!!

Ask and you shall receive
CFSBK is Proud to announce a 9AM class on Saturdays! See you bright and early tomorrow.

If you click the blog image, it will take you straight to the picture, not webshots anymore.
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If you haven't already, you should spend some time at Again Faster's Mic'd Instructor page. There are tons of great tutorials on staple CrossFit movements as well as articles, equipment..  Jon and the AF crew are good friends of the program

Wednesday
Nov182009

Deadlift

3-3-3-3-3
Only overhand grip today

Skill
Handstand Practice

Warm-up
10 Anterior Reaches, Each leg
12 Knees To Elbows or Toes to Bars
14 Pulls on the Erg, Full Pressure

IMG_0460
Asta gets her boulder on at BKB

HAPPY BIRTHDAY, COACH SHANE!!!
Thank you so much for all your contributions to this community and program!  Have a great Birthday!

This week's CrossFit at Home:

Warm-up
Droms/Samson/Anterior Reaches

WOD
"Death By Burpee"
With a continuously running clock, perform one burpee the first minute, two burpees the second, three the third and so on until you can't keep up with the clock.

Post WOD
Scrape yourself off the floor and do some DROMS and finish with a light jog or wal.
Look forward to the upcoming rest day.