WOD 2.14.09

For time:
Row 2000m

Please read Coach Nick's article on How to Row a 2K before coming to class.

post time to comments.
compare to 9.17.09

4 Rounds NFT:
5 Forward Rolls
10 push-ups
20 Kettlebell Swings, face height

Willie works on his Handstand to Forward Roll

Best of luck to the CrossFit South Brooklyn Rowing Club competing in the CRASH-B's today.  CFSBK is the largest CrossFit affiliate team representing at the event.  We'll also be rowing a 2K today as a sign of solidarity.

CFSBK Rowing Club Competitors 
Alec H, John Mc-D, Bjorn B, David Mak, Vincent D, Debbie P, Jen B, Colette K, Steph P

Check out these Shots already coming in via Reshbot 2000!







What's so exciting about a 2K? Melissa Urban Byers


Back Squat

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

Post loads to comments.
compare to 2.6.10

Skill Work
Snatch Drills

4 Rounds NFT
7 Strict Pull-Ups
:10-:15 L-Hang
7 Bulgarian Split Squats, each leg

Chris J
Chris J Improves his Dip Strength

Where do we need adequate mobility for Overhead Squats and Snatches?
Food, From Field to Fork! A Growing Chef's Fundraiser in Brooklyn


Rest Day

Carlos hits the Box Jump/Double Under WOD at 6am

What else would you like to see at the new SBK?
Ten Sleep Mistakes and their Solutions Divine Caroline
Real Food Shopping List Fitness Spotlight


WOD 2.11.10

5 Rounds for time of:
30 Box Jumps, 24"
30 Wall Ball Shots, 20/14

Post time and Rx to comments.

Cool Down
Foam Roll, Lower Extremity

Steph P busts out some Bar Dips

Want to focus on strength?
We've got one more slot left for Coach Jeremy's Strength Cycle

Want to get more mobile?
We've got slots left for Coach Christian's Mobility and Recovery Intensive

She's got back! Iron Maven


Ring or Bar Dips

5 Sets Across
(E1/4) L1 Ring Dips/L2 Ring Dips

Post reps and Dip variation to comments.

7 Rounds for time of:
25 Double Unders
5 Knees to Elbows

Post time to comments.
4 x 500m / 2' @ max effort. Go much harder than you would for 2000m.
Please be sure to warm up and cool down sufficiently.

The Primal Quest Kick Off

For the benefit for folks who have not gone Primal, what have your experiences eating a more strict Paleo diet been?
Mandelbrot Fractal Zoom


Rest Day

This is Anne I's second exposure to Power Snatches.  Relative to last week, her technique has improved and she was able to move a little more weight.  Patience, practice, patience, practice.  Good work, Anne!

Tonight's Line Up
5pm Wed's WOD (Dips etc)
6pm Wed's WOD (Dips etc)
7pm Mon's WOD (Snatch etc)


Mobility and Recovery at CrossFit South Brooklyn

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.
...We can help!

We're rolling our next Mobility and Recovery Intensive.  It will be held at 12pm on the following days:
Sat 2/20,  Sun 2/28,  Sat 3/6  and  Sat 3/13

We're excited about the new format for the MRI which now also includes a Foam Roller and Self Myofacial release ball for all attendants. For more information on the cycle, click here or Register Here!

Have you taken the Mobility and Recovery Intensive before? What did you think of it?
Russian Nursery has Really Cool Kids Reuters
Would you send your children to this school?


Power Snatch

(E2/4) L1 Sets Across/L2 Max Effort
Technique emphasis: 3rd Pull

Post loads to comments.

Assistance Work
5 Rounds NFT of:
5 Strict Pull-Ups
5 Hip Extensions
5 Weighted Lunges, Each Leg
6 x 250m / 3 min. @ max pace. No rating cap

Anne I locks out on our DIY Dip Bars

Happy Birthday, Luisa P!

We installed some storage shelves and a coat rack in the room by the espresso machine.  When you get in, please put your stuff in that room instead of on the benches. Does anyone have any extra coat hangers they're willing to part with?  Please post to comments if you do, we only need like 5-8 more.

Lost Ünd Found
We have a very large container full of clothing, ice skates, glasses and more water bottles than we know what to do with.   The LÜF will be out by the small desk all week, please go through it before you leave and see if anything is yours.  Most of the items have been there for more than 3 months, whatever we don't clear out by next Monday will be donated to charity.  Get it!