WOD 7.25.09

100 Burpees
125 Kettlebell Swings, 1.5p/1p
150 Box Jumps, 20"

Today's WOD is a partner workout.  You and your partner must complete the work chipper style with only one person working at a time.

Post time, partner and strategy to comments.

Accessory Work
3 Rounds NFT of
16 Partner Med Ball Tosses
6 Strict Pull-ups with a 3 second isometric hold at the top
16 Reverse Partner Sit-up
6 Forward Rolls

Grant's last class before he leaves for Hawaii is on Monday.  Expect a sharp decline in inappropriate comments.  We'll miss you, Grant!

Register for our August Foundations Cycle online here!
What's My 1 rep Max? Fitness Conduit
CrossFit South Brooklyn is a Max Effort Black Box Gym Fitness Conduit
12 Unusual and Creative Hotels Toxel


Rest Day

Fight Gone Bad

Our C.R.A.S.H.-B. team is now 16 strong.. we're going to need more ergs!

We've got 20 people signed up for Deb and Alec's Shoulder Seminar on August 2nd.  Please email me at David(at) if you're interested!

Big thanks to Ryan P. for finding us an awesome new GHD!  Can't wait to break it in.

August Foundations still has spots left in it! Please check out the Program Overview and Register Here if you'd like to join our community. 
This cycle will meet on Mondays and Thursdays at 8pm on the following dates:
8/3, 8/6, 8/10, 8/13, 8/17, 8/20, 8/24, 8/27

Josh Everett's Deadlifts CF Games

How do you mentally prepare for a heavy lift or intense metcon?


Push Jerk


Post loads to comments
compare to (5x3) 7.15.09 and (5x1) 2.26.09

Accessory Work
GHD Sit-Ups 101 (Level 2 Only)
Alternating rep rounds for time of:
42-30-18 Double-Unders
21-15-9 Pull-ups

If you don't have strict pull-ups, you're going to do:
Ring Rows 3x10
Assisted Pull-ups 3x5
Instead of the accessory WOD

Sumo Deadlift Asta Pulls

CFSBK is proud to open our next cycle of Foundations!  Interested participants should look over the program overview here and contact me (David(AT) if you've got any additional questions.

Our next cycle of Foundations will meet on Mondays and Thursdays at 8pm on the following dates:
8/3, 8/6, 8/10, 8/13, 8/17, 8/20, 8/24, 8/27

If you'd like to RSVP your spot please shoot me a confirmation email and register online here (There are two options for this cycle, choose the top one)
We've got Stickers!! Big thanks to Jack for getting these printed up for us.  They're available for 1$ at the front desk. Represent!

Remnants of a very UNHEALTHY Lifestyle  stumbleupon


WOD 7.22.09

3 Rounds for time of
20 Front Squats, 1/2 BW
Run 600m

Accessory Work
GHD Hip Extension 101

Congratulations to Joe and Sarah on their upcoming Marriage and honeymoon in Costa Rica!

Please support our own Stephanie Paddock who will be running the NYC Triathlon this weekend in order to raise money for Parkinson's Disease.  Check out her Team Fox page for more information and to help her reach her goal. Go Steph!!!!

So far Scott L, Edgar, Anne, Jacinto, Margie, Erik, Paul S, David Mcg and Steph have registered for our C.R.A.S.H.-B. Team.  If you're name is not on the list and you're interested please send me an email.

Also, if you're interested in Alec and Deb's Shoulder Seminar on August 4th from 1:30-4pm please email me as well.  We've already got a big group coming out and have been talking about future seminars!


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)  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)

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