Rest Day

Brandy from CrossFit Queens at CFSBK

Where did you spend your Thanksgiving?

Reflexive Lifting Dragon Door
Rest and Recovery Posts Round Up CrossFit Invictus


WOD 11.25.09

5 Attempts of:
Spring 200m

Rest as needed between efforts

Post times to comments.
compare to 8.16.09


400m Jog with mobility drills every 100m.

Today's workout will be held at 9:00am at the Red Hook Track. The closest subway stop is the Smith and 9th stop (G/F) however if anyone would like to carpool from the Lyceum, please post to comments before 8am.

Gabrus goes 5x5

CrossFit South Brooklyn is thankful for all the love and support we've experienced from our members and extended family.  Have a save and happy holiday, everyone.


WOD 11.25.09

5 Rounds For Time of:
15 Mid Hang Power Cleans 135/95
15 Wall Ball Shots  20/14

Post time and weights to comments.
compare to 4.27.09

Athletes without a technically developed and consistent Clean (L1 Athletes) will practice the movement during the barbell warm-up section of today's training day and perform the following workout for time:

5 Rounds For Time of:
15 Dumbbell Hang Power Cleans
15 Dumbbell Thrusters

Exposing an underdeveloped complex motor pattern to intensity, especially in a conditioning setting will be counter productive to your development in the lift.  Trust us, we love you.

Clean Technique Complexes

Jacinto and David
Jacinto gets his bearings


Due to the large 5m going on in Prospect tomorrow, we'll be meeting at Red Hook Track at 9am. (MapQuest)
It's less than 2 miles from CFSBK. The closest train would be the G or F to Smith and 9th. Good opportunity for those interested in trying a small dose of barefoot running in a "safe" environment.

If folks who are gonna drive and can haul a few people from the Lyceum please post to comments and email Christian(at) We can have a central meet up at 8:40. Jess and I can take 3 people


Rest Day

Joe Forward Rolls
Forward Rolls

This Thursday (T-Gives) we're putting on a TurkeyFit 5K run in Prospect Park.  If you'd like to participate, please send Christian(at) an email so we know to expect you.  We plan on meeting at the Grand Army Plaza entrance at 9am sharp.

The Mobility and Recovery Intensive is SOLD OUT.  If you'd like to preregister for next month's cycle, please email Christian(at)  Feel free to include what days and times would work best for you.

What is your favorite Gymnastics/Calisthenic movement?

The Black Box Summit Or How I Got Fired from the CrossFit Nutrition Certification




Post loads to comments.
compare to 10.19.09

Skill Work
Handstand Push-Ups, Part 1

Nino's 5x5 Front Squats

A slow motion video of Jeremy's on the minute Snatches

Handstand Development Exercises

Why Exercise Makes you Less Anxious NY Times


Mobility and Recovery Intensive

Want to be more flexible?  Move better? Perform better? Just feel better? Have you been "kinda stretching sometimes, sorta", but making little if any progress? Many folks recognize that they have range of motion deficits but are not sure how to go about getting results in reducing them.
Better mobility will translate to better quality of movement, which can mean: bigger lifts, a faster 5k, a better "Fran" time, and more energy overall.
During this 4 week course you will:
  + Learn to identify where you're tight, and find out what's on the other side of that tightness, by participating in both static and movement based assessments.
+ Learn to recognize how some of your daily posture strategies can lead to muscular inhibition, in turn leading to movement dysfunction.
+ Take the voodoo out of techniques like: Self Myo-Fascial Release*, and Neuro-Musclular, Dynamic, and Static Stretching.
+ Spend some dedicated time* working on mobility, during class and during in-between class homework sessions.
+ Learn specific mobility based warm-ups to use pre-workout.
+ Receive take-home materials to guide you through the process.
+ Finally start to move and feel better!

Upcoming Cycle Details
Dates: 2/20, 2/28*, 3/6, 3/13
All Saturdays at noon except for Sunday 2/28 at noon
Cost: $115
Register Here!

*Each participant will receive a Foam Roll and a Myo-Fascial Release ball.
**Class size limited to 8 to ensure quality.


WOD 11.22.09

For time:
Row 500m
40 Kettlebell Swings, 1.5/1 Pood
30 Pull-ups
20 Thrusters, 95/65 lbs
10 Burpees

Post time and loads to comments.
compare to 8.22.09

Assistance Work
Foam Roll

Weekend Mornings

Friendly Reminder
Classes are at 10, 11 and 12 today.

Mobility and Recovery Course at CrossFit South Brooklyn

Community and Camaraderie are the Foundations of 21st Century Business experiments and essays