WOD 6.29.09

Alternating every minute, complete as many reps as possible in 12 minutes of the following two exercises.
Double Unders
Box Jumps, 20"

Posts total reps for each movement to comments.
Suggested Back Off

Accessory Work
Strict Pull-ups 3x12

The Guerra Boys go for a row

Congratulations to Patricio for rowing a 2K in 17:00 and Manuel for rowing a 3,295m piece last week.  Great dedication, guys!

There are no teaser classes the next two weekends for Jacinto Storm and the CrossFit Games

CrossFit Kids
12 Beautiful and Unique Giant Sculptures Toxel


WOD 6.28.09

For Time:
Row 500 meters
30 Burpees
10 Shoulder to Overhead, 165 lbs

This workout was used in the NorCal Qualifier

Post time to comments.
Suggested Back Off

Accessory Work
Spend some time outside today.

Ryan swings the 2 pood

Chris Spealer does today's workout in 3:33 at 135lbs bodyweight CrossFit Games
"Creepy European Chair Demo"


Bench Press


Post loads to comments.
compare to (5x3) 6.17.09 and (5x1) 12.22.08

Accessory Work
4 Rounds NFT:
Toes to Bars, 10 Reps
Lateral Planks :35 Each Side

Monkey See, Monkey Do
Kudos to all our parents who make the time to set a good example for their children

MEBBBK: Max Effort Black Box (Brooklyn!)

Today is the last day of our Mid Hang Power Clean, High Bar Back Squat and Bench Press strength cycle.  We're going to encourage a back off week from tomorrow until 7/4 when we'll kick things off with a STORM

The next cycle's movements are:
Total Body: Push Jerks
Lower Body: Front Squats
Upper Body: Weighted Chin-Ups (Overhand). 

For those of you unfamiliar with the MEBB, we choose three movements and cycle them through a descending rep scheme over four weeks. The Max Effort days have been posted in the CFSBK Calendar if you'd like to see how it breaks down through July. Much thanks to Coach Michael Rutherford for developing the MEBB. program.

Jerks are following a 5x3, 5x3, 5x1 rep scheme
Foundations Graduates will be doing strict Presses instead of Jerks and follwing a 5x5 rep scheme throughout the entire cycle.

Happy Travels, Margie. We'll see you after the Games!

CrossFit South Brooklyn Mind Body Online loves you. Love it back?


Rest Day

Julie shows off her Kettebell juggling skills from Accessory Work 6.21.09

Congratulations to all our new Foundations Graduates!

Julie Edmonds, Lisa J. Matthew, Ben Walsh, Ariel Kalishman, Samir Chopra, Joe Williams, Cloyde Mills, Samantha Hay, Vincent Dugan

We've still got room in next month's cycle for any last minute sign ups.  Please contact David(at) if you're interested in registering for July Foundations.
Dates: 7/2, 7/6, 7/9, 7/13, 7/16, 7/20, 7/23, 7/27
Class Times: Monday and Thursdays at 8pm

Also, if you haven't already, please sign up for CrossFit South Brooklyn Mind Body Online.  More info on registering and purchasing a package here.

What is your favorite Cheat food?


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.