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compare to (5x3) 8.26.09, (5x1) 8.3.09

Accessory Work
Muscle-Up Skill Work
WU: 3 Rounds NFT of
20 Pulls on the Erg
20 PVC Sit-ups
:20 Iron Board Hold

Working Wounded. Bethany develops some pistol strength post 'Knife meets Foot' incident.

Tal is headed to Israel for 3 weeks, Bon Voyage!

We've got three new larger chalk buckets.  When chalking up, try to keep your hands inside the bucket and avoid allowing excess to spill out onto the ground.  If a WOD requires more chalk stations please ask a coach to set up another bucket, don't take part of a brick out for personal use.

Glad to see the Ergs getting plenty of use.  When you're done with a rowing piece, always put the handle back towards the window as opposed to in the saddle.  This puts less stress on the machine and makes for a happy erg.

In order to conserve tape and ensure that members have their own hand protection should they rip, we're putting in a bulk order for Gymnastics Grips.  Please review the options and choose which grip you'd like to purchase.  Prices range from $2-$12 and are well worth it.  Post make and size to comments in order to reserve your pair.


WOD 9.02.09

5 Rounds For time of
5 Deadlifts, 275
10 Burpees

Post time to comments.
compare to. 12.14.08

Accessory Work
Lever or Skin the Cat training
Levers: 5 sets of :10 Hold
Skin The Cats: 4 sets of 3 reps
WU: SDHP Practice at competition weights

Weighted "Rest"

Coping with Prostate Cancer NY Times Video


Rest Day

A little less forgiving but still tastier than a Dynamax

Margie and Jeremy will be spending this week working on CFSBK's favorite Grass Fed Black Angus Farm. Have Fun, guys!

Welcome to Katie from US News and World Report who will be attending morning classes this week for an upcoming article on CrossFit.

Bon Voyage to Ashley who will be traveling Europe for the next couple weeks!

(Final) Fight Gone Bad Team 10!
Jacinto Bonilla
Brian Scott
Jenna Claire
Charmel Rodgers
Shaun McGee

Check the team page to see everyone participating! More info on Fight Gone Belated coming soon.
We still need volunteers for this event. Please email David AT if you'd like to lend a hand.

Now that all the teams have been decided, it's time to start the fund raising push.  This week we'll be talking a little about the charities we're supporting to help put things into perspective.
What are a couple non-fitness related blogs/websites you read daily?

Hands Down the Most Amazing Thing You've Seen in a Long Time


Overhead Squat


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compare to 8.23.09

Accessory Work
Depth Lunges 3x8
WU: 10 Minutes at moderate pace of:
30 Double Unders
20 KB Swings
10 Knees to Elbows or 3 Skin the Cats

Sam, Ariel and Ring Rows

GI Jane, Greg Amundson CrossFit
Greg Amundson's Warm-up CrossFit
"Jackie" in 5:52 CrossFit


Mystery Girl

Come on in and see which "benchmark girl" we've got in store for you today

Accessory Work
3 Rounds NFT of
30 Sit-ups
15 Hip Extensions

Juliana puts on her game face before the first NEQ WOD

Happy Birthday, Jenna!




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compare to (5x3) 8.20.09

Accessory Work
Hip Extensions 101
WU: Clean Drills

The South Brooklyn Armada

September Foundations at CrossFit South Brooklyn!
Times: Mondays and Thursdays at 8pm
Dates: 9/3, 9/7, 9/10, 9/14, 9/17, 9/21, 9/24, 9/28
Program Overview: Click Here
Register Here!

Diet, Inflammation and Disease with Dr. Barry Sears
CrossFit Journal
Part 1, Part 2, Part 3, Part 4
Can Hormones Explain Female High Fliers? BBC


Rest Day

Sameer's Austere South West WOD and Muscle Up

Only Some Things Matter CrossFit WaterTown
CrossFit NorCal Margarita
Muscle Up Straddle Through CrossFit NorCal

What are some of your favorite rainy day activities?