Rest Day

Anton hits the knee to elbow/Wall Ball Accessory WOD

CFSBK Paleo(ish) Potluck Gone Local (pretty much)

Inspired by the release of Food Inc, our latest Paleo Potluck will focus on celebrating the abundant seasonal treats available to us from local sources. All are welcome!

When: Saturday, June 20th from 6:30pm onward
Where: Margie’s pad, 745 Union St. #4 (btwn 5th and 6th Aves)

The Guidelines
-Paleo foods plus dairy and beer. This means no grains, refined sugar (honey is ok), or beans.
-All ingredients must be locally sourced. The definition of “local” is often debated; for our purposes, we will keep things a little lax and use foods grown/produced within 500 miles.
-Salt, pepper, spices and basic condiments like olive oil and vinegar are exempt, however you must note their use and, if known, their origin. Try to keep use of condiments to a minimum/from the USA or, better yet, make your own if possible!
-Be ready to share something about your offering: the recipe (unless it’s a family secret); the name of your farmer, the experience of making/procuring your food…
-If you don’t cook, there are plenty of local cheeses, beers and wines you are welcome to bring, but the same 500 miles rule still applies.

The Experience
-Go to a farmers market: be adventurous and talk to your farmer. Ask what things are and how to prepare them, they’ll be happy to give you tips.
-Find out your farmer’s practices: just because it’s local, does not mean it’s grown without chemicals/pesticides.
-Use your senses: What looks and smells wonderful? Sample, sample, sample!!
-Remember there will be lots of food, so you just have to provide enough for everyone to have a taste.

The Resources
-Union Square farmers market is NYC’s largest and happens all day on Monday, Wednesday, Friday and Saturday (Wed and Sat are bigger). Grand Army Plaza’s market is Saturday. You will find produce, meats/fish, cheeses, specialty handmade foods, wine, herbs and flowers.
Cheese, artisanal snacks/provisions and meat:

Blue Apron Foods (Union btwn 7th and 8th Aves)
Brooklyn Larder (Flatbush btwn Bergen and 6th Ave)
Bierkraft (5th Ave btwn Union and Berkeley)
Stinky Brooklyn (Smith and Degraw)
Murray’s Cheese Shop (Bleecker btwn 6th and 7th Aves)
The Greene Grape (Fulton and S. Portland) also sells meat and fish
Staubitz Butcher (Court St. btwn Warren and Baltic)
Marlow and Daughters Butcher (Broadway btwn Berry and Beford in Williamsburg) where Malcolm and Laurel got the most delectable steak ever ever

Bierkraft the absolute best place to find local beers

Big Nose, Full Body (7th Ave btwn 11th and 12th Streets) Margie loves this place especially
Picada y Vino (5th Ave btwn 3rd and 4th Streets)

Recipe Resources
Your family and friends!

Need some help? Talk to Margie, Malcolm or Laurel. If you know what you want to make, feel free to give Margie a heads up at Margie(AT)crossfitsouthbrooklyn.com


WOD 6.15.09

2 Attempts of
Row 1000 meters

Accessory Work
Max Unbroken Double Unders, 5 Attempts

Peter goes for a heavy triple

A testimonial from Brian's Dad

"Tell David that the squats have extended my career.  I have been
doing 100 squats, 100 pushups and 100 situps every day or at least
every other day for the last two months.  Played nine innings at
second today and then pitched the 7 inning final.  First time  in the
infield in over two years. My legs feel like I am 18 years old.  Even
made a couple of plays in the field that were flashbacks.
i am pumped.  Matt came over to throw last night.  He is pumped
also.  All the guys going to the father son are quality people.  We
will have a great time.

Oh, yes, we won two in our over 45 league.  Our infield in the first
game was ages, 61, 63, 66, and 60.  Our pitcher was 57.   Baseball is

Love, Dad"


Back Squat


High Bar Position

Post loads to comments.
compare to 6.6.09

Accessory Work
Partner WOD
100 Wall Ball Shots
100 Knees to Elbows

Divide the work however you and your partner decide.

Dan at Grazin Angus, one of South Brooklyn's favorite local farmers

South Brooklyn Movie Night
Everyone attending Food Inc. tonight should meet at the Film Forum (Houston and Varick) at 5:30ish. Please bring $12 for the ticket.


WOD 6.13.09

10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift, 1.5x BW
Ring Dips

10-1 Bodyweight Deadlift/Push-up's big sister.
Righteous ring dips are strict ring dips.

Accessory Work
Forward Rolls
Mobility work

Laurel puts her fitness to good use.. playtime.

Inexpensive Gymnastics Grips US Glove
"Food Inc" Interview with Pollan and Kenner NPR


Rest Day

John takes his squats Very seriously.

What's your favorite way to relax on a rest day?

North East Qualifier Men's Videos CrossFit Games
North East Qualifier Women's Videos CrossFit Games
CrossFit Filfest The Evolution CrossFit Alamo
Experts Close to Root of Greying BBC


Mid Hang Power Clean


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compare to 6.03.09 and 4.09.09

Accessory Work
Fun with Box Jumps

Got Bumps?

Much respect to David Mak for doing full "Murph" Lone Wolf style!

Check out CrossFit Montclair Guerrilla Fitness on the "Men's Fitness" Blog!
Adidas Weightlifting shoes for Cheaps! Dynamic Eleiko
Is it the shoes? It's gotta be the shoes NJ Sports Med


WOD 6.10.09

5 Rounds for time of
10 Pull-ups
5 Overhead Squats,

Post time to comments.

Accessory Work
Rowing Practice

Gabrus, Leo and Asta warm-up Thrusters

Here's the list of people going to see Food Inc at 6pm on Sunday at Film Forum. Email Margie today  (ASAP) if you want to be included, or you can purchase your own ticket online.

Shaun M
Regan and Shane(?)

Check out Sameer's new event, Water Front Wednesdays
I'm starting a new weekly at the Water Taxi Beach Wednesdays! There is going to be some spectacularly awesome music, including Ark from France on our opening night. Check out our web page/facebook for some videos of this guy. He is nuts. Become our 'fan' on facebook.  We have special bonuses for people who help us promote to their friends.