5 Sets Across
(E4/4) L1 Bar Dips/L2 Ring Dips

Post reps and dip variation to comments
compare to 2.17.10

Tabata Dumbbell Hang Squat Clean
Post total reps to comments.

Skill Work

Handstand Practice
Sledgehammer Swings 101

Gabrus does a Tabata Sledgehammer Swing

Check out Paul and Becca of Quist Industries on ABC World News with Diane Sawyer

March is CrossFit South Brooklyn Month at Lululemon Athetica Brookyn!  Stay tuned as Whitney, Sam, Jessy and Christina convert their storefront to a CrossFit theme and have their Saturday classes invade CFSBK.  Team Lululemon Brooklyn has been CrossFitting with us for 3 months now.


Rest Day

Xuan M on Snatches

Happy Birthday, Coach Nick!  Check out the birthday boy and Alec H featured on the CrossFit Affiliate Blog today.

Check out the CFSBK sweatpants, hoodies and new shirts at the CFSBK Store!




Of the following movements from our current cycle, which have you made the most progress with?
Squat Variant: High Bar Back Squats
Pull: Power Snatch
Upper Body: Ring Dips (volume increase)


Power Snatch

(E4/4) L1 5x3 Sets Across/L2 Max Effort

post loads to comments.
compare to 2.15.10

Assistance Work
4 Rounds NFT of:
10 Weighted walking lunges, each leg
10 Sit-up Medball Throws
1 Rope Climb, 18'


Jess F at the top of the Rope.

Digitally explore the cave paintings at Lascaux


WOD 2.21.10

5 Rounds for time of:
10 Push Presses, 135/85
400m Run

Post time and Rx to comments.
Strictly Push Presses today, Jerks are considered fouls. 

Assistance Work
Shoulder Mobility


Dave McG attacks a 2000m Row

Congratulations to Matt R and Tamar A on their marriage!

Big thanks to Dave Mak for scoring the community a Refrigerator and cutting up the boards for our tablets!

Heavy Push Presses require a high level of midline strength to avoid
hyper-extending the lower back.  The tendency for someone with tight
shoulders or a weak midline is to lean back the top of the movement. 
Coach Fox will take us through some openers for the shoulders and
hips before we go overhead today.

Before class starts is the best time to do some individualized movement prep.  Do you do anything before class specific to you?


Back Squat

(E3/4) L1 5x5 Sets Across/L2 Max Effort

Post loads to comments.
compare to 2.13.10

Skill Work
Freestanding Handstand Practice

Assistance Work
Hip Extensions 5x5

Joe on his 3rd exposure of Rips Dips

Our Primal Quest wrap-up and raffle will be held on Monday, March 1st at 7:30pm at CFSBK

In Vietnam, Traveling an Unlikely Beer Trail NY Times
Does Red Meat Give you Bowel Caner? BBC


Rest Day

CrossFit South Brooklyn

Happy Birthday, Shaun M!

CFSBK is proud to be hosting our friend, Robb Wolf on April 11th for a Nutrition Seminar.  Register today!

If you're not already, become a fan of CrossFit South Brooklyn on Facebook!

What is your favorite local restaurant?


WOD 2.18.10

5 Rounds for time of:
500m Row
12 Dumbbell Thrusters, left arm 40/25
12 Dumbbell Thrusters, right arm 40/25
15 Pull-ups

Post time and Rx to comments.

Foam Roll and mat based-movement prep

Steph P and Coach Nick at CRASH-B's

Happy Birthday, Bethany B!
King Tut was Disabled, Malarial and Inbred, DNA Shows National Geographic