WOD 4.23.09

Complete 7 Rounds of:
:20 Deadlift, 225lbs
:40 Rest
:20 Burpees
:40 Rest

Post reps completed to comments

Todays WOD is a modified version of a CF Football WOD.  Athletes may choose to substitute Double Unders, Box Jumps or Lateral Jumps over a barrier for Burpees.  If 225 is too much for you to Deadlift, divide your 1RM by 1.4 to scale.

Accessory Work
Strict Pull-Ups 3x5
Lecture Series: Understanding Sarcoplasmic Vs. Myofibrillar Hypertrophy

Brian goes overhead

Below is the list of people who are interested in hotel/travel with SBK for the Qualifiers. If you would like to join the group, please email Margie ( no later than Friday morning (4/24). We will likely leave Friday afternoon and return Sunday evening. We are working on group travel arrangements and will keep everyone posted.
Anne and Rob, Laurel and Malcolm, Vadim and Olga, Dan R, Charmel, Erik, Sameer, Jeremy, Sal, David O, Margie, Jacinto Juliana and Brandy

There are no classes this weekend for our first Gymnastics Certification.

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Push Press


Post loads to comments.
compare to 3.16.09

Accessory Work
Bulgarian Split Squats 3x5

Bjorn has been hitting intensity pretty damn hard lately. Much Respect.

Our own John Gabrus' new TV show, Mo Cap, LLC premiers this Thursday at midnight on Spike! Check out the "X-Rated" Sneak Preview

Nicaraguan 'madness virus' baffles science BBC
The Real Henry the VIII. Audio Slide show BBC


Rest Day

Brian Chontosh hits a heavy (155lb.) version of Fran at SBK

Missed signing up for the South Brooklyn Gymnastics Cert? Why not sign up for the Cert at West Point on 5/16,17

So far Laurel, Malcolm, Vadim and Anne have signed up to be Judges at the North East Qualifier next month.  If anyone else from SBK (or otherwise) is interested please email with your name, email address, phone number and whether or not you've got a Level 1 Cert.

The Governor CrossFit Santa Cruz


Front Squat


Post loads to comments.
compare to 3.18.09

Accessory Work
Horizontal Pulls

Burpees and Push Presses

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Manvotional: Selection from the Meditations of Marcus Aurelius Art of Manliness


WOD 4.19.09

3 Rounds For Time of:
40 Double Unders
12 Box Jumps, 36" Box
21 Pull-Ups

Post time to comments.

Accessory Work
Anterior Reaches

Chris take on "DT" during yesterdays outdoor WOD

Interested in going to the Qualifier with SBK? Email before Friday so  we can arrange hotel accommodations.

Sal does "Annie" in 4:45 CFSBK



Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

We're going to try and do this one outside today.

Post time to comments.

Accessory Work
Barbell Warm-ups

Deb gets inverted

There is no Teaser Class today

If you'd like to volunteer at the North East Coast Regional Qualifier, please send an email to containing your full name, email address, telephone number and whether you have a Level 1 Certification.

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Rest Day


Jon Gilson, Rob Miller and EC

Remember that there are NO TEASER CLASSES tomorrow due to a scheduling conflict.
Also, please make checks out to "CrossFit South Brooklyn" when purchasing packages.

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