WOD 6.25.09

As Many Rounds as Possible in 20 Minutes of:
10 Wall Ball Shots, 20lb
10 Kettlebell Swings, 2 pood
10 Pull-ups

Post rounds to comments.

Accessory Work
Foam Roll

Nick and Jackie

Remember that once a package you've purchased on Mind Body Online is active you Must sign in at the computer every day before class.  Simply type your name in and check the class you're attending.

If you haven't already created a user account, please do so now.

CFSBK vs. CFNorCal "Jackie" Photo set!
Can You Get Fit in 6 Minutes? NYTimes


Back Squat


High Bar Position

Post loads to comments.
compare to 6.14.09 and 4.13.09

Accessory Work
1 one-arm kb clean to 1 kb jerk to 1 overhead squat (right/left)
2 one-arm kb cleans to 2 kb jerks to 2 overhead squats (right/left)
3 one-arm kb cleans to 3 kb jerks to 3 overhead squats (right/left)

You don't put the bell down at all - any rest is going to be done in the rack and overhead positions. This complex is a variation of the clean and squat combo that Dan John introduced in the thread Kbell Dbl Clean to Dbl Front Squat.

A row of rowers for "Jackie"

There were some really great WOD ideas put out by our crew yesterday.  Lets see if some of them make it into the rotation..

Why is crummy American Food So Popular in Japan? Slate
Stadion Stretching Info
Make London like Bogota BBC


Rest Day

Even Pregnant, Charlotte can still kick your ass

CrossFit South Brooklyn is (FINALLY) live on Mind Body Online!

The first thing everyone has to do is create a user profile for yourself with all you contact information.  Once you're all set up feel free to go ahead and arrange the payment for your next package, even if you're currently in the middle of a 4 week cycle. The directions are as follows:

Click the "Online Store" tab
Choose the "Contracts" Tab
From the Scroll down menu, choose how many times per week you'd like to train
Choose when you would like your new contract to start (when your current one runs out)
Read the Contract, agree to the terms and purchase your package!

CrossFit South Brooklyn on Mind Body Online

If you use MBO you'll also have to remember to sign in on the computer in class so that your account can be credited with the sessions you use up.  Please make this the very first thing you do when you walk in the door from now on.

Put your programming skillz to use and post an original WOD to the comments section.




Post loads to comments
compare to 3.9.09

Accessory Work
Tabata Mash-Up
Burpees and Box Jumps

Welcome, Marlo from CrossFit Asia

CF NorCal "Jackie" Pictures
1.0L CrossFit Sigg Bottles CrossFit
"Naughty Kids" (CF kids version of "Nasty Girls") CrossFit
Team Body Club, Kids Weightlifting meet

Marco Brambilla: Civilization Motiongrapher
Fire Design Acidolatte



50-40-30-20-10 rep for time of
Double Unders

If you can't do doubles, substitute three singles for every rx'd double

Post time to comments.
Compare to 5.13.09 or 4.16.09

Accessory Work
Kettlebell Fun
Swings, Hand offs, Flips, Snatches

Erik searches for meaning in "Jackie"

Congratulations Team NorCal
So the results are in and it seems that we've been bested in our first CFSBK vs. CF NorCal monthly challenge.  Both teams put up some great times but NorCal pulled ahead with some super impressive numbers.  Needless to say we had a lot of fun but are now focused on next month's Squat Off! Thanks again to everyone who participated on both coasts.

CrossFit NorCal "Jackie" Results

Top 3 Men Rx’d

John Fragoso 6:05

Glen Cordoza 6:21

Jerrad Fisher 6:29

Top 3 Women Rx’d

Vanessa Lambert 7:33

Katie DeLuca 8:20

Natalie Taylor & Nicki Violetti 8:23

No Men competed in the scaled division

Top 3 Women Scaled

Julie Rix 10:25

Amy Piper 12:16

Gina Vanderjack 12:54

Sum of Top 20 athletes (all Rx’d)

2.67 hours / 160.46 min/ 9628 seconds

CrossFit South Brooklyn "Jackie" Results

Top 3 Men Rx’d

Jeremy Fisher 7:07

Leonid Rosenburg 7:09

David Osorio 7:29

Top 3 Women Rx’d

Brandy Monge 11:20

Anne Williams 11:36

Nicole Shannon 12:20

Top 3 Men Scaled

Tushar Shah 8:57

Adam Pomata 9:23

Matt Ufford 13:14

Top 3 Women Scaled

Charlotte Kaiser 10:18

Sarah Haskins 10:55

Bethany Benzur 11:40

Sum of top 20 athletes (all Rx’d)

3.16 hours / 189.72 minutes / 11383 seconds

We'd also like to say Happy Fathers day to all our SBK Daddy's!

Jim, Tushar, Charmel, Ashley, David Mcg, David Mak, Bjorn, Jack, Edgar, Carlos, Tom, Shawn, Nick and Jacinto!


"Jackie" versus CrossFit NorCal

For time:

Row 1000 meters
45lb Thruster, 50 reps
Pull-ups, 30 reps

Scale Thrusters to 35lbs and Pull-ups to Jumping Pull-ups if necessary.

Post time to comments
compare to 12.20.08

How to read the Monitor

Next Month's Challenge vs. CF NorCal:

Back Squat 1-1-1

Let's see which gym can move the most weight with three attempts at a 1RM! Individual bests and a group total will all count for the prize of strongest gym in the world! (Or at least the gym with the highest squat totals, between the two of us..)

Steroid Testing CrossFit Games


Rest Day

The Dynamic Duo, Paul and Charmel

Our Jackie tournament against CrossFit NorCal is just around the corner! Get plenty of rest today and gear up to show the left coast how we do it here in Brooklyn! Classes will follow our normal schedule.

We'll also announce next month's challenge against CF Norcal tomorrow.  What would you love to see come out of the hopper?