Friday
Feb052010

Back Squat

5-5-5-5-5
(E1/4) L1 Sets Across, L2 Max Effort

Post loads to comments.

Assistance Work

3 Rounds NFT
30 Kettlebell Swing, 2 Pood/1 Pood
Accumulate 3 Minutes in a Plank Hold

Don't rest between movements, rest minimally between rounds. Can you perform all 3 rounds of this couplet unbroken?
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CRASH-B WOD
3 x 10 min. / 5 min. @ max pressure @ 18-20

Yoon
Yoon Goes Overhead

Happy Birthday, Liese M!

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Laser Bike Lane Concept Toxel

Thursday
Feb042010

Rest Day

Deb
DEB trains for CRASH B's

Today's rest day WOD is the Double Under and Deadlift couplet.

Happy Birthday, Charlotte K!

After this cycle's first exposure to dips, what kind of progression are you planning over the next 3 weeks?
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Eva T does "Nate" CrossFit
Max goes for Max Clean and Jerk reps at 224 CrossFit

Wednesday
Feb032010

WOD 2.04.10

7 Rounds for time of:
35 Double Unders
7 Deadlifts 275/185

Post time and weight to comments.

Accessory Work
Mat-based Mobility
Foam Roll
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CRASH B WOD
4 x 5 min. / 3 min. as hard as you can go consistently across all pieces

Good Dog
Good Dog.

Happy Birthday, Mike V!

Programming Note
Please come ready to do the posted workouts.  For clarity, we'll be posting what WOD will be run on Rest Days too.  It can be very challenging for the coaching staff to run several different workouts based on what people have missed or want to do.  If you'd like to complete a missed workout, please arrive early or stay late to make it up on your own.  As always, running classes have space and equipment priority.

Tuesday
Feb022010

Ring or Bar Dips

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

Post reps and Dip variation to comments.

Metabolic Conditioning
Partner Relay Race
3 Rounds of:
Row 500m
35, 25 or 15 Push-ups

The workout is complete when both partners finish all three rounds. Only one partner may be working at a time.

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CRASH-B WOD

2 x (4 x 500m / 2 min.) / 5 min. @ 2000m pace. No rating cap

Lulu

Jessy and Whitney from Team Lululemon hit the 08 Games Deadlift/Burpee Couplet

*Reminder*
We do not have morning classes on Wednesdays.  Only 12pm, 5pm, 6pm and 7pm

Happy Birthday, Chris A, Anne W and Felix D AND Leonid R!

Self Serve Espresso Guidelines
- Each capsule is a $1 "mandatory donation" which can be paid in the marked cup. Sorry, we wont be able to make change.
- Feel free to use one of our cups or mugs for your espresso/coffee.  Please wash your cup and put it back immediately after finishing your drink.
- Directions on how to use the Nespresso can be found on the table.  Otherwise you can ask a Coach.
- Please treat the machine and coffee station with care and respect.  If you see a something out of place or messy, please clean it up.  We want this to be a service everyone can enjoy responsibly.

Coats
Until we get the coat rack/cubbies installed, please try to put you coats and bags on the benches by the pull-up bar parts.  If the couches are covered in bags, no one can enjoy them!

Thank you to whoever brought in the Chess Board.  Check the comments for some ideas on how we can get a game going.

Monday
Feb012010

Rest Day

Attention SBK early birds, due to a DOB re-inspection tomorrow, the 6am and 7am classes will be consolidated to a single 6:30am class. All other classes are on as usual.

PBars
Willie assesses the pull-up bar components.

"The A Team", Anastacio and Armando recycled our old pull-up bar to make this custom system.  It will be installed this week.

CrossFit South Brooklyn has reserved a spot for 3 men and 3 women for the 2010 North East Regional Qualifiers.  A meeting for interested participants will be announced shortly.

We will be unfreezing contract suspensions today.  If you don't receive an email regarding your account by 10pm please contact David(AT)CrossFitSouthBrooklyn.com.  In related news, we're currently registering to move OFF Mind Body Online and onto Volusion. We have been very disappointed with MBO's software and are excited to move to a more user-friendly platform. It may take a week or two before everything is settled with Volusion. Stay tuned.

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Running Barefoot is Better Scientific American

Monday
Feb012010

Attenzione!

Attention South Brooklynites, due to a DOB re-inspection tomorrow, the 6am and 7am classes will be consolidated to a single 6:30am class! All other classes are on as usual.

Sunday
Jan312010

Power Snatch

3-3-3-3-3
(E1/4) L1 Sets Across/L2 Max Effort

Post loads to comments.

Assistance Work
4 Rounds NFT of:
Overhead Walking Lunges, 20 Steps
Russian Twist, 20 Taps


Power Snatch Demo

Although CFSBK is now open 7 days a week, we're still going to follow our 2 on, 1 off, 3 on, 1 off programming template.  Tuesdays and Fridays will still be posted Rest Days and programming will follow the previous or upcoming days workout. 
Our "Unlimited Membership" is now a "5 classes per week" membership. We don't want to see anyone overtraining 6 or 7 days per week.

The focus exercises for this cycle are as follows:

Squat Variant
High Bar Back Squats
Day: Saturdays
Level 2: 5x5, 5x5, 5x3, 5x1
Level 1: 5x5 across for all 4 exposures, increase 5-10 lbs each week

Pull
Power Snatch
Day: Mondays
Level 2: 5x3, 5x3, 5x1, 5x1
Level 1: 5x3 across for all 4 exposures, increase 5 lbs each week

Upper Body

Ring Dips

Day: Wednesday
Level 2: 5 sets across of +1 rep every week. Keep rest periods under 2 minutes.
Level 1: Ring Supports and 5x3's with decreasing assistance each week.

As usual, if you'll be missing any exposures, it's your responsibility to come in early or stay late if you'd like to make up a lift.  If you're training with us 2x per week, we recommend focusing on the Squat Variant.