5 Days Left

Carmelo and Ernesto work on the first coat of paintWe went with light gray accented with black and red.  The community area, office and bathroom will be painted, the rest of the space will stay raw.

Now that the floors have been sealed, we can cut and lay down the mats.  We've gained some square footage so we'll need to purchase more mats over the next couple months.


Raise your hand if you hate your hip flexors

See why Bitters are Better down at Margie's Local.

The Primal Quest Challengers have organized a Paleo Potluck this Saturday (1/30) at 6pm at Coach Margie's apartment.  If you missed this conversation on the Google Group and you're interested, please email Margie(AT)

What is your current musical obsession?

Great article on "Showing Up" at CrossFit Virtuosity
Why Slow Movement Builds Coordination Better Movement
Anatomical Art Lists Galore!



Online Journals

The CrossFit Journal
Username: cfsbk
Password: southbrooklyn
note: This account is for educational purposes only.  Please do not post any comments to the journal as it will come up as "CrossFit South Brooklyn" commenting.  If you'd like to participate in online discussion you can create your own account.

The Performance Menu
Email username:
Password: southbrooklyn

note: This account has PM journals starting from issue 31.  I personally have the other 30 issues on my computer.  If you'd like one please email me and I'll send it to you directly.  If anyone knows an easy way to upload these otherwise let me know.

Digital Library

5/3/1 Manual by Jim Wendler
Built Like a Badass by Joe Defranco
The Ultimate Underground by Zach Evan Esh
Westside book of Methods by Louie Simmons

Bullet Proof Abs
by Pavel T
From Russia with Tough Love by Pavel T
Naked Warrior by Pavel T
Power to the People by Pavel T
Relax into Stretch by Pavel T
Russian Kettlebell Challenge by Pavel T
Super Joints by Pavel T

Infinite Intensity by Ross Enamait
Ultimate Training for the Ultimate Warrior by Ross Enamait
The Underground Guide to Warrior Fitness by Ross Enamait
Warrior Workout Bonus Series Pt. 1 by Ross Enamait
Warrior Workout Bonus Series Pt. 2 by Ross Enamait

Online Resources



Things are moving along swiftly with our new location.  We've been working long days to get everything ready for our reopen which is scheduled for Feb 1.  If we finish ahead of schedule we'll no doubt invite everyone over for some celebration and workouts before the full schedule goes into effect.  We miss everyone very much and can't wait resume with normal training.  Here are sneak peaks and info on what we've been working on:

The freshly poured concrete floor came with about 2 feet of dust so we had to move all the equipment off the main floor and sweep, mop, vacuum, sweep again, mop again and then vacuum it again to get rid of all the powder.  Tomorrow we'll be pouring a sealant on it to prevent it from dusting up from foot traffic.  We also chipped away any excess mortar so the floor could be perfectly flat everywhere.

We're installing an industrial sink into the community area so we can
fill up the self serve espresso and coffee machines.  This is also
going to be used for drinking water and food prep. We got a great deal
on a stainless steel sink and table in the Bowery.
Pull-up bar
Anastacio and Armando are recycling our old pull-up bar into a wall mounted unit which will give us over 20 pull-up stations.  We're also installing a second pull-up bar on the other side of the room and a third along the roll-up gate.  Each wall mounted unit will also have squat racks built into them.  When it's complete, we'll have 16 racks to choose from.  Consider crowding during barbell lifting a distant memory.


Naturally, we're making time for Deadlifting.  We've got some new equipment coming in too. 14 new medicine balls are being shipped on the 31st and Deb and Alec donated a trap bar to the program.


Little Linus still wants his group classes back.  In time, little man.

CrossFit South Brooklyn is Profiled in the January 2010 Issue of the USRowing E-Magazine


Rest Day

black boxes
The Plyometric Boxes get a Fresh Coat of Paint

Although we've got our Certificate of Occupancy, much work needs to be done before we can start holding formal classes.  We'll keep you updated on our progress and get things rolling as soon as possible.

Happy Birthday, Nicole B!

Who is in for The Epic #1 at CrossFit Metropolis this weekend?



With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many push-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four.

The goal is to stay within the workout's formula for as long as possible.
Don't do more than 60 squats in any round.
In any case, stay moving for at least 12 minutes.

Post results to comments

Paul and Becca at the South Brooklyn Annex, Quist Industries

Today is our Certificate of Occupancy Inspection. We'll post the results as soon as we know them.

Check out the Free Meditation Sampler at our friends, Lululemon Atheltica Brooklyn on January 31st.
The Science of Weightlifting Superior Athletic Advantage
Numbered Athletes CrossFit Pernith


Gymless WOD 1.18.09

Handstand Push-Ups

Sets Across

Use the template provided on 1.15.10 and see if you can increase the difficulty somewhat.

Post work to comments.

Practice Jump Rope for 15 minutes and/or Stretch for 15 minutes. Focus on the straddle stretch

Keith intros one arm Clean and Jerks at CrossFit Virtuosity

CF South Brooklyn sends all our best to Katie M who is currently in Haiti organizing relief efforts. 

This weekend CrossFit Metropolis will be hosting the "Epic #1".  This is a Free two day event consisting of 4-6 scalable events.  Check out their post for more details on the event. 
Who's interested in going??

Metabolic Medicine Catalyst Gym


Run or Row 5K

If you're running or biking, consider simply exploring Brooklyn and not quantify today's activity.

Post time, modality and path to comments.

Cool down
Spend 15 minutes stretching or foam rolling.
Focus on your hips and the Straddle Stretch.

David M post "Brooklyn Lyceum"

Here is the entire BK Lyceum Moving Day photo set and Steph W's video of it.

Our Certificate of Occupancy inspection is scheduled for this Wednesday! CrossFit your fingers that everything passes.
We're 1 Week into the Primal Quest Challenge.  Have you noticed any differences yet?