Rest Day

Jonathan opens his 5x5 OHS at 135

Relative to the Back Squat, the difficulty of the Overhead Squat is less dependent on strength and more dependent on balance.  The ability to keep the barbell centered over the glenohumeral joint and mid foot while squatting through a full range of motion requires considerable focus.
How else is the Overhead Squat challenging?

Announcing our first official Team for FIGHT GONE BAD 4!!
Anne Williams
Samir Chopra
Scott Lundhagen
Asta Fivgas
Ashley Fothergill

Okay Team 1, time to start talking strategy.  Someone will have to volunteer to be team Captain and then the following decisions will be made: Team Name, Start order on exercises and preferred heat order (out of a hypothetical 6 teams).  You guys all have an email in your inbox with everyones contact information to get the ball rolling.  Teams might also consider setting up additional FGB specific training sessions to build team cohesiveness and capacity.

The next team will be announced tomorrow, stay tuned!

Haven't signed up for Fight Gone Bad yet? Sign up Here!
What would you consider a "self prepared" meal?




Post loads to comments.
compare to 1.19.09

Accessory Work
1000m Pace/Technique Row
Sub 20 Stroke Rating, Drop your Split :10-:15 at 500m mark
Finish your pressing with 2 sets of 5 reps at moderate weight on the dumbbells.

Anne and Coach Shane give Deb a hand on her Front Lever

We will be announcing the the first FIGHT GONE BAD IV team on tomorrow's rest day post!  Just like last year, we'll ask that one person from each team volunteers as captain and helps coordinate their team's starting positions, strategy and leads the destruction of all other teams.  There was also be an incentive for the team with the most funds raised for Charity. Details to follow...

For the next week, we're asking that everyone takes note of how many meals they've prepared for themselves.  This isn't a challenge or contest, we just want you to take a moment at the end of each day and write down anything you cooked as opposed to purchased from a restaurant.  We'll follow up on this next Tuesday, don't post meals to comments.
Eat This! CrossFit Santa Cruz Central


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


Post loads to comments.
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

Post time to comments.

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




Post loads to comments.

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