Weighted Pull-Up


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compare to 9.24.08

Accessory work
Split Jerk practice
Sledgehammer Swings

Brian takes some time out to play ball in Phoenix

What's going on at the Lyceum this week? It seems that Sunday afternoons a new Parkour group will be training downstairs.  Take a few minutes after your WOD to check out these athletes, you won't be disappointed.
Click to enlarge

Brooklyn Triathlete Club
The Life of a Jellyfish Slate



21-15-9 reps of:

Clean 135 pounds

Ring dips

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Accessory work
L-Sit Max Hold, Rest 2 Minutes, x3
500m Technique Row x2
8 Minutes Jump Rope Practice

Lavall displays proper lifting mechanics even at significantly sub maximal loads. Don't get lazy when setting up for kettlebell swings!

Quote of the week:
"As far as training partners go, if you run with the lame, you will develop a limp. So only train with those who have the same goals as your own. Everyone can't be a world champ, but we can all be better."
- Louie Simmons, The Westside Barbell Book of Methods


CrossFit Total

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

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Accessory work

3 Rounds NFT
12 Windmills
20 Hip Extensions

Amy on box Jumps while Shane and Ian hit pads

You Walk Wrong NY Mag




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Accessory work
Ring Rows 3x8
Lateral Planks 1:15x3each

Chuck and EC

Foundations Cycle 8 is now officially open for enrollment!
We will be meeting on Thursdays at 8pm and Sundays at 1:30pm on the following dates:
11/6, 11/9, 11/13, 11/16, 11/20, 11/23, 11/30, 12/4

The cost for the cycle is $200 or $180 if you sign up with a friend. This program is a prerequisite for training with us and won't be available until mid December or January if you don't register now.  Current athletes who refer a friend can enjoy a 15% discount on their next 4 week package.


WOD 10.22.08

Ten rounds for time of:
12 Burpees
12 Pull-ups

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Accessory work
Jump Rope Practice 10 Minutes

Pat Sherwood

The Case Against CrossFit Charles Poliquin


WOD 10.20.08

Complete as many rounds as possible 20 minutes of:

95 pound Thruster, 5 reps

95 pound Hang Powercleans, 7 reps

95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.


Needless to say it was an incredible weekend.  We received phenomenal instruction from all the trainers and had the honor of having Coach Glassman speak at length about a variety of experiences. Hosting a Level 1 certification has been a goal of mine since the park days and after this weekend it's safe to say that it will not be our last. A big thanks to Pat, EC, Adrian, Rob, Chuck, Maggie and Jason for the amazing job that they did with the cert, everyone I talked to came away informed, energized and with a clearer understanding of why it is we do what we do. I'd also like to congratulate all the new Level 1 CrossFit trainers and encourage them to come back to our box anytime, we loved having you and hope to see you all again soon. Finally, I want to thank the incredible group of people at CFSBK who made this all possible.  Shane, Jacinto, Margie, Jeremy, and everyone else involved not only with the cert but with our community at large should feel proud to be part of something very special.  You guys have all changed my life and I feel completely honored to be your coach.

More pics from the cert! CrossFit Virtuosity


Level 1 Certification at CFSBK

Attention South Brooklyn Athletes:
All classes this weekend will be canceled for the L1 certification.  Our normal schedule will resume on Monday.

Level 1 Attendees:
Here is some information which you may find useful.  The first link lists contact and travel information as well as parking garage, food and bank listings.  If you would prefer to park on the street there will be more availability towards Third Ave. as opposed to Fourth Ave. which is more commercial. The second link is a neighborhood map so that you can easily find your way around.  Please don't hesitate to contact any of the numbers listed in the first link if you would like more information.  You could also post a question on the comments section of this post and someone will get back to you ASAP.

SBK Neighborhood info.doc
(Scroll down, click "Download with File Factory Basic", enter the code and download)

Park Slope Neighborhood Map

Edgar and Jeremy
Pat Sherwood

San Fransisco CrossFit