Rest Day

Elaine, David and Adrian watch Deb put on a pull-up clinic

The C.R.A.S.H.-B. Indoor Rowing Championships are coming up this February in Boston and CrossFit South Brooklyn wants to send a team!  Nick Peterson (2000 Olympic team) has volunteered to be our rowing coach for the event and will be prepping all interested athletes with workshops and regularly posted endurance WODs leading up to the competition. All interested participants should review the material on the website and send an email to David(at)CrossFitSouthBrooklyn.com.  Within the next two weeks we will have a kick off seminar reviewing the event, programming and our first technique session.

If you've got any questions about the event please post a comment to the blog and Nick or myself will get back to you asap.


Weighted Pull-Up


overhand grip only

Post loads to comments.
compare to (5x5) 7.12.09 and (5x3) 5.23.09

Accessory Work

Partner workout
5 Rounds for time of:
15 Rotational Medball Sit-ups, with toss
100 Double Unders
Each team gets one medicine ball and one Jump Rope

Tushar goes overhead

Happy Birthdays!!
Sarah, Yesterday!
Brian, Tomorrow!
AJ, Tuesday!

Deb and Alec's Shoulder Seminar is back on!
When: Sunday, August 2nd from 1:30-4pm. 
What: Basic anatomy, normal mechanics, impingement and restorative/protective exercises will all be covered.
Who: Alec and Deb run a practice in NYC where they use various methods of manual therapies and neuromuscular re-education to restore balance, freedom of movement and comfort in posture to the body.
Cost: 30$, Space is limited, please RSVP through David(at)CrossFitSouthBrooklyn.com

Several of our members have worked with Alec and Deb.  Please post experiences to comments.

The World is Flat Academic Earth


Fight Gone Bad!

In this workout you move from each of five stations after a minute.
This is a five-minute round from which a one-minute break is allowed
before repeating. Todays fight is 3 Rounds. The stations are:

Wall-ball: 20/14/10 pounds   10/8 ft target. (Reps)
Sumo deadlift high-pull: 75/55/45 pounds (Reps)
Box Jump: 20"/15"/10" (Reps)
Push-press: 75/55/45 pounds (Reps)
Row: (Calories)

clock does not reset or stop between exercises. On call of "rotate,"
the athlete/s must move to next station immediately for good score. One
point is given for each rep, except on the rower where each calorie is
one point.

Post score to comments.
compare to 9.27.08

Accessory Work
Independent Foam Rolling or Mobility work

Adam and Bjorn during Fight Gone Bad 3

2 New Photo sets up!

Fight Gone Bad 3
2009 CrossFit North East Qualifier


Front Squat


Post loads to comments.
compare to (5x5) 7.9.09 and (5x3) 5.20.09

Accessory Work

Sprint 220m, 5 attempts
This is a partner workout.  After your first attempt, we will stagger start the difference in times between you and your partner.  If you start the run, don't get caught!

Friends of the program, Dutch and EC

The Quick and the Deadlifts, CF Games WOD 2 Follow up CF Journal free article
Usain Bolt runs 200m in 19.59
Bangor, PA Cliff Jumping


Rest Day

The South Brooklyn Standard 620m Run


If you were stuck on a desert island and could only bring one piece of equipment with you, what would it be? (Unfortunately, all the barbells and bumpers fell overboard too)


WOD 7.16.09

21-15-9 reps of
Mid Hang Power Clean or Snatch
Knees to Elbows

135 is Rx'd for the clean and 95 for the Snatch

Accessory Work
Bent Over DB Rows 3x12
1500m Pace Row
While keeping your stroke rating below 25, see if you can hold consistent splits dropping :10 every 300m. This pace row is less about intensity and more about control and technique.
For example:
0-300m 2:30pace / 300-600m 2:20 pace / 600-900m 2:10 pace / 900-1200 2:00 pace / 1200-1500 1:50 pace

cfsbk 260
Once upon a time

Floreio Art Ido Portal's Blog
Primal Strength Training for Women Mark's Daily Apple
Random "Side Effects" of Paleo and Low Carb JO's Blog of Pwnage
John Bachar Dies at 51 NY Times


Push Jerk


Post loads to comments
compare to 7.6.09

Accessory Work
Tabata Wall Ball
Ring Inversions

Thanks to everyone for the thoughtful responses to yesterdays rest day question.  It's obvious there are many reasons why we stay fit beyond the mental and physical benefits.  I think success with CrossFit requires dedication, integrity and a strong sense of personal responsibility.  These traits are common in our athletes and responsible for the strength of our community.
(except Jack)

CrossFit Virtuosity finally gets a home all it's own.  Congratulations Keith, Sam and everyone else from the CFV Crew. Keep your eyes peeled everyone, this program is gonna spread like wild fire.