WOD 8.16.09

4 Attempts of:
200m Run

Rest as needed between attempts

Accessory Work
WU: 4 Rounds NFT
5 Strict Pull-ups, C2B or Ring Rows
10 Russian Lunges
:15  L-Sit Hold

Foam Rollers are your friend, trust us.

Congratulations to Dan R. for earning the South Brooklyn Hoodie for his contributions to the blog and program with his photography.


Overhead Squat


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compare to 4.29.09 (5x3)

Accessory Work
Front Levers 101

WU: 4 Rounds NFT
5 Forward Rolls
10 Kettlebell or Dumbbell Swings

Rebecca "SteinSquat"

Check out the Photo Set from our recent Level 1 Certification
Friend of the program, Rob Miller is featured today training at SBK on the Affiliate Blog
Dangers of Statin Drugs Weston Price Foundation


Rest Day

Every Saturday at 11:15 we hold a free Teaser class for folks who want to get a taste of our Coaches, Training Philosophy and Community.

Fight Gone Bad IV is just over a month away.  To kick start your fund raising, you can link friends and family to our Team Page which has an overview of the event, media from last year and a link to your athlete profile where they can make donations.  There is also a tab on your athlete profile which will let you post it to Facebook directly. Remember, top fund raiser earns our coveted (and not for sale) SBK Hoodie.

Find CF South Brooklyn on Facebook
Overhead Squatting Safely CrossFit


WOD 8.13.09

10 Rounds for time of
12 Pull-ups
12 Wall Ball Shots

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Accessory Work
Foam Roll

Aimee pulls heavy

The Photo Set from our recent Level 1 Cert is now up. Enjoy!
More strong women:
Annie Cleans Heavy CrossFit
Eva Jerks Heavy CrossFit
Nicole goes for a Total CrossFit




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Accessory Work
WU: 5 Rounds NFT of
12 Partner Medball Tosses
6 Knees to Elbows

Jillian's Kipping Pull-up

New Max Effort Cycle
Today kicks off our next Max Effort Black Blox (MEBB) strength cycle.  We will be rotating the following movements and rep schemes:
Total Body: Clean 5x3, 5x3, 5x1
Lower Body: Overhead Squat 5x5, 5x3, 5x1
Upper Body: Press: 5x5, 5x3, 5x1

Athletes with insufficient mobility for the OHS will be encouraged to MEBB a high bar squat and skip accessory work on those days to work on their range of motion.
Congratulations to Peter H. for getting his first pull-up on his home made pull-up bar in Wisconsin! Let's make it official on the SBK thick bar when you get back.

Congratulations to Felix for winning the naming competition on Muscle Driver.  Thanks to Felix's suggestion, their interval timer will now be known as "Clock Gone Bad". The prize for naming it is one free timer!

Vincent recently trained at GridIronNYC, we're all interested to hear about his experiences.

Brian's suggestion for the next Beyond the Box field trip: Slip and Fly


Rest Day

Alec and David McG do some "LSD" together

Last chance to sign up for the Mid August Foundations Cycle meeting Wednesdays at 8pm and Saturdays at 12:30 on the following dates: Dates: 8/12, 8/15, 8/19, 8/22, 8/26, 8/29, 9/2, 9/5 Register Here!

Stay tuned for the whole photos set from our recent Level 1 Cert.  We'd like to publish a few more pictures on the blog before they all go public under the Event Photos tab.

Join CrossFit South Brooklyn's Fan Page on FaceBook!

Rip teaches the OHS
Nicole goes for 15 body weight Overhead Squats CrossFit
OHS Pull-up Experiment CrossFit
Apple Movie Trailers
What movies are you looking forward to seeing?


WOD 8.10.09

3 Rounds For Time of:
Row 500m
15 Burpee Box Jumps
15 DB Thrusters 35/20

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Accessory Work
Skin the Cat Practice

All eyes on Anne during her inspirational "Fran"

Congratulations to Anne, Jillian, Laurel, Willie, Erik and Malcolm on their Level 1 Certification.  We had a great crew represent us this weekend.  Great, Job, guys!

Thanks to Edgar, David McG, Vincent, Christian, Regan, Dan, Jeremy, Margie and Shane for holding it down this weekend and making sure everything went smoothly.

Good Luck to Emily who will be heading back to University (New Haven) this week.  In a very short time she's proved herself as an exceptional athlete and great member of our community.   Emily's last class will be tomorrow morning.