WOD 9.21.08

Max Rounds in 15 minutes of:
6 Ring Dips
8 Pull-Ups
10 Wall Ball Shots 20/14

Post time to comments.

Accessory work
Soft Tissue Profile
Locate and record any trigger points. Rate painful areas on a scale of 1-3 based on sensitivity and see if you can take them all down to 1 or below over the next 2 weeks. 

Watch Julie pummel some poor fool.
Wednesday, October 1st at BB King's on 42nd street, 7:30pm

Madison Avenue Boxing
Getting Down with the Dog CrossFit Virtuosity


Front Squat


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Compare to 8.21.08 or 8.11.08

Accessory work
4 Rounds for time of:
10 Sumo Deadlift High Pulls 95/75
20 Box Jumps 24"

cfsbk 162CIMG2981
cfsbk 183cfsbk 254
O.G.'s Amy, Jamaal, John C, John B, Jamie, Erik

CrossFit South Brooklyn is 1 year old today!
Our first WOD was on September 9th of 2007 at St. Mary's Playground in Carroll Gardens.  I got there early with high hopes, my PVC and rings only to find that the gates were locked. Crap. Jamie and Christina showed up a little later and were met with lots of apologies and a little WOD that included some "PVC Thrusters" and rows with the rings tied to the outside of the playground.
There have been a few improvements made to the program since day one and there is still a lot left to be accomplished.  I can't emphasize how grateful i am to all the people who have stuck with this little experiment and made it what it is today.  Anyone who walks through our doors knows that CFSBK is more than a gym, much more.  The community that we have developed is truely something very special and no description could ever do it justice, it simply has to be experienced.
I'm looking forward to all the new experiences, friends and PRs we'll all be making in the next year.
321 GO!

What was your first day at SBK like?



21-15-9 Reps for time of:
95 lb Thruster

Post Time to Comments.

Accessory work
Depth Jumps
Rower Technique work


Fight Gone Bad Schedule:

10-10:15 Arrival and registration
10:15-10:45 Overview and group warm-up
11-11:20 Heats 1 & 2
11:30-11:50 Heats 3 & 4
12-12:20 Heats 5 & 6
12:30-1 Awards + Wrap up

We expect things to drag out a little but as long as everyone shows up on time and helps out when they're asked to the event should run pretty smoothly.   I'm also going to need some volunteers to help out with team score keeping and a few other tasks. Please post a comment or email me ( if you're interested.

Total Raised for Charity: $3,605

Loading Options:

Wall Ball A: 20, B: 14, C: 10
Sump Deadlift High Pull A: 75, B: 55, C: 45
Box Jump  A:20", B: 15", C:10"
Push Press A: 75, B: 55, C: 45

Please watch all the videos and make sure you report to your captain with your loading selections.  It is essential that we know what weights everyone is doing to make the event run smoothly.




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Compare to 9.6.08 or 8.13.08

Accessory work

Jerk Dip Squats 105-110%x3x2
DB Sotts Press 30%x10x3 each arm
5-10 V-ups on the rings or parallel bars, 2-3 sets

John C. is a South Booklyn O.G.

CFSBK GYM Etiquette Pt. 1
The pious CrossFitter always cleans up after themselves.
Not only do they return their equipment, they also put it back in the correct position so that the next person to use it can easily locate the proper weights. Cleaning up after oneself also extends to picking up any bottles, athletic tape, towels or shirts one might otherwise leave behind. If you see something that may not be yours but is clearly garbage, please do everyone a favor and throw it out.

P1000078 P1000079
Properly stored bumpers, kettlebells, dumbbells and medicine balls.

Deals on Meals at the Park Slope Food Coop Christian Science Monitor
The PS Food Coop is located 2 avenues away from CFSBK.  Who here is a member?


"The Chief"

Max rounds in 3 minutes of:
135/85 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Accessory work:
Foam Roll & Stretch

Box jumps = Fun

CFSBK has raised $2,471 for charity.

We need some new music for workouts.  Please suggest 1-3 songs for a new rotation. 


Back Squat


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Accessory work:
Push Press Tabata 75/55
GHD Sit-Ups 3x15



WOD 9.13.08

3 Rounds for Time of:
5 Deadlifts @ 75%
10 Ring Dips
15 Box Jump Dumbbell Cleans or Box Jumps

Accessory work:

Turkish Get Up 3-3-3 (Start with non-dominant side)
500m technique row x2

Box Jumps = Fun


Fight Gone Bad Teams:
Team A: Jacinto(c), Bjorn, David, Margie, Erik

Team B: Adam, Jeremy, John C, Sameer, Juliana

Team C: Brandy, Charmel, Rob, Amy, Ari

Team "Scrappy" D: Mike(c), Kent, Paul S, Bethany, Allan

Team E: Sal, Don, ..SIGN UP NOW

Team F: Sincere + 3

Total raised for charity: $2,210.00

Foundations Cycle 7

Snatch Demo
An Exercise in Futility CorePerformance