Rest Day

Shane gets first crack at the wall

Last Friday, we were invited to one of the First Ascent parties by Brooklyn Boulders owner, Stephen Spaeth.  The parties are their way of thanking members who purchased year-long memberships prior to the facility opening by giving them first access to areas of the gym as they finish.  Even with only one top-roping wall and the bouldering area open for climbing we had an absolute blast and climbed for hours.  The staff and volunteers on hand were super helpful and friendly and the place is just downright BANANAS.   It's like Disney World opening up down the street from you. Please check these guys out, I can foresee countless SBK outings to BKB!
Check out this video from NY1 on BKB

Remember that Tushar is hosting a CrossFit Movie screening at his house this Saturday at 1pm.  If you'd like to come please send an email to (david(at)crossfitsouthbrooklyn.com)

Deb and Alec's Shoulder Seminar this Sunday from 1:30-4pm is just almost sold out! If you'd like to come please contact me asap.  I've already seen the bound workbooks you're all getting.. it's going to be great!
Dairy Extends Life of Children BBC
Health Hazards of Regular Jogging BBC




Each rep will be taken from a dead start

Accessory Work
Ring Inversions
Ring Dip Strength work

Check out Peter's garage gym set up in Wisconsin!  "CrossFit Peter", as it were.

August Foundations is SOLD OUT

CFSBK promotes KB usage! LiftKettlebells.com
What's new in Python 3.0? Abstruse Goose (for our programmers)


Front Squat


Post loads to comments
compare to (5x3) 7.18.09 and (5x1) 1.26.09

Accessory Work
For Time
Row 1000m
20 reps, Mid Hang Squat Clean to Thruster 95/65

Congratulations Charlotte and Nick!
Born this morning at 4:41am, 7lbs 4oz. (1/5 Pood)

Good luck to our own Stephanie Paddock running in the NYC Triathlon today!


WOD 7.25.09

100 Burpees
125 Kettlebell Swings, 1.5p/1p
150 Box Jumps, 20"

Today's WOD is a partner workout.  You and your partner must complete the work chipper style with only one person working at a time.

Post time, partner and strategy to comments.

Accessory Work
3 Rounds NFT of
16 Partner Med Ball Tosses
6 Strict Pull-ups with a 3 second isometric hold at the top
16 Reverse Partner Sit-up
6 Forward Rolls

Grant's last class before he leaves for Hawaii is on Monday.  Expect a sharp decline in inappropriate comments.  We'll miss you, Grant!

Register for our August Foundations Cycle online here!
What's My 1 rep Max? Fitness Conduit
CrossFit South Brooklyn is a Max Effort Black Box Gym Fitness Conduit
12 Unusual and Creative Hotels Toxel


Rest Day

Fight Gone Bad

Our C.R.A.S.H.-B. team is now 16 strong.. we're going to need more ergs!

We've got 20 people signed up for Deb and Alec's Shoulder Seminar on August 2nd.  Please email me at David(at)crossfitsouthbrooklyn.com if you're interested!

Big thanks to Ryan P. for finding us an awesome new GHD!  Can't wait to break it in.

August Foundations still has spots left in it! Please check out the Program Overview and Register Here if you'd like to join our community. 
This cycle will meet on Mondays and Thursdays at 8pm on the following dates:
8/3, 8/6, 8/10, 8/13, 8/17, 8/20, 8/24, 8/27

Josh Everett's Deadlifts CF Games

How do you mentally prepare for a heavy lift or intense metcon?


Push Jerk


Post loads to comments
compare to (5x3) 7.15.09 and (5x1) 2.26.09

Accessory Work
GHD Sit-Ups 101 (Level 2 Only)
Alternating rep rounds for time of:
42-30-18 Double-Unders
21-15-9 Pull-ups

If you don't have strict pull-ups, you're going to do:
Ring Rows 3x10
Assisted Pull-ups 3x5
Instead of the accessory WOD

Sumo Deadlift Asta Pulls

CFSBK is proud to open our next cycle of Foundations!  Interested participants should look over the program overview here and contact me (David(AT)CrossFitSouthBrooklyn.com) if you've got any additional questions.

Our next cycle of Foundations will meet on Mondays and Thursdays at 8pm on the following dates:
8/3, 8/6, 8/10, 8/13, 8/17, 8/20, 8/24, 8/27

If you'd like to RSVP your spot please shoot me a confirmation email and register online here (There are two options for this cycle, choose the top one)
We've got Stickers!! Big thanks to Jack for getting these printed up for us.  They're available for 1$ at the front desk. Represent!

Remnants of a very UNHEALTHY Lifestyle  stumbleupon


WOD 7.22.09

3 Rounds for time of
20 Front Squats, 1/2 BW
Run 600m

Accessory Work
GHD Hip Extension 101

Congratulations to Joe and Sarah on their upcoming Marriage and honeymoon in Costa Rica!

Please support our own Stephanie Paddock who will be running the NYC Triathlon this weekend in order to raise money for Parkinson's Disease.  Check out her Team Fox page for more information and to help her reach her goal. Go Steph!!!!

So far Scott L, Edgar, Anne, Jacinto, Margie, Erik, Paul S, David Mcg and Steph have registered for our C.R.A.S.H.-B. Team.  If you're name is not on the list and you're interested please send me an email.

Also, if you're interested in Alec and Deb's Shoulder Seminar on August 4th from 1:30-4pm please email me as well.  We've already got a big group coming out and have been talking about future seminars!