Mid Hang Power Clean


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compare to 1.16.09

Accessory Work
Technique Couplet
Double Under Practice
Ring Support Practice

An army of CrossFitters

We're starting a new MEBB strength cycle today.  We'll be rotating Mid Hang Power Cleans, High Bar Back Squats and Bench presses over the next three weeks as well as some skill work and Posterior Chain moves. Some of you may remember the TREMENDOUS gains people were making at the beginning of the year when we did an "Effort CrossFit" cycle. Check out the calendar for more info!

The Relaxation Response


Rest Day

Laurel and Aiden enjoy a beautiful afternoon in Brooklyn

What fitness related websites do you check regularly?

What is CrossFit? CF Seattle
Maxfit USA




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compare to 3.08.09

Accessory Work
Group Foam Roll

Congratulations to everyone who participated in our Annual Memorial Day Murph! (Belated edition)

Today is June's first Foundations class. Good luck to all our new athletes over the next 4 weeks!!

CrossFit Olympic Lifting Certification at CrossFit Black and Gold, Dec. 9 (hasn't gone main site yet)
Gillie Beans on the Affiliate Blog



1 Mile Run
100 Pull-ups
200 Push-Ups
300 Squats
1 Mile Run

For Time. Partition the pull-ups, push-ups, and squats as needed.
Start and finish with a mile run. If you've got a twenty pound vest or
body armor, wear it.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it 'Body
Armor.' From here on it will be referred to as 'Murph' in honor of the
focused warrior and great American who wanted nothing more in life than
to serve this great country and the beautiful people who make it what
it is.

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compare to 5.26.09

Hooray Running!


WOD 5.30.09

Tabata Interval the following three movements
Double Unders
Kettlebell Swings, 1.5 Pood
Box Jumps, 20"

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compare to 4.30.09

Accessory Work

Squat Therapy

Swings and Weighted Lunges

Remember we're only having one class tomorrow at 11am and will be doing "Murph". Check out Friday's post for more details.

Tour of San Fransisco CrossFit CrossFit
The First CrossFit Affiliate Nicki Violetti
Healthy Lifestyles Wane in US BBC
The Surgical War on Fat Slate


Rest Day

Brandy at the Qualifiers

This Sunday at 11am, we will finally be getting our Murph on! Regular 10am, 11am and 12pm classes will be canceled, so that we can all do this workout together.

 The workout consists of the following:
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

The pullups/pushups/squats can happen in any order and combination, but the workout must begin and end with the runs.

For those of you less accustomed to very high volume workouts, please consider scaling to:
1/2 mile run
50 pullups
100 pushups
150 squats
1/2 mile run

Afterwards, we'll head to Prospect Park, Grand Army Entrance for a picnic/BBQ to refuel and celebrate Laurel's bday. Some food will be provided, but everyone should bring whatever they want for grilling and chowing down. We should get there by about 1:30pm.

Happy Birthday Laurel and Allan!!!

Jeremy hits WOD 3 at the NEQ
The Difference
Again Faster
What's so exciting about a 2K row? Byers Gets Diesel


Thruster Ladder

With a continuously running clock, perform one Thruster the first minute, two the second, three the third and so on until you can't keep up with the clock.

Use a Barbell or Dumbbells. Choose a weight that challenges your strength.

73°F, 61% Humidity
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Accessory Work
Rower Practice

The man, they myth, the WARRIOR

South Brooklyn versus NorCal

It's a well known fact that CrossFit Norcal's athletes and trainer's are a bunch of chumps.  Lets prove it to them with the first of many SBK/Norcal affiliate challenges.  Our first competition will be "Jackie" on Saturday, June 20th.  Athletes will perform one round of: Row 1K, 50 Thrusters at 45lbs, and 30 pull-ups for time.  The affiliate with the lowest cumulative time wins!  More details to come.

The ladies of Queens, Brooklyn and Harlem, Soilders at the NEQ CF Queens
CrossFit North East Qualifiers write-up and Photo Set CrossFit Virtuosity