The CrossFit 500

For time:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

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Jack looks pissed!


Updates! Updates! Updates!

Anyone interested in the upcoming Foundations program should email David so that we can save your slot and workshop what days and times will work best for the group. The current time (Sundays at 11am) will be converted into a second "Beginner" Group class. A Beginner Group Class is appropriate for the athlete who has a general understanding of the CF movement pool but still needs to develop their technique before amping up the intensity.

Starting next week there will a new Monday Group Class at 7pm! To celebrate the addition we are going to comp the first class (3/17) for everyone! Hurray free stuff!

As wonderful as it has been to do planks on the wooden floor, we are going to have rubber flooring by the end of the week! Please thank Eric (the Lyceum Director) for picking it up from Connecticut. (then bug him about the pull-up bar!)

Are you a CrossFit South Brooklyn athlete who would like to promote an organization you're affiliated with on our blog? Send me the link with a brief (1 sentence) description and we will post it on the new "CFSBK Community Links" located on the right hand column of our page. Support your teammates!!!

Stephanie is a Flanker for the New York Rugby Club as well as one of our best athletes!


WOD 3.09.08

Max Rounds in 15 Minutes of:
10 Thrusters    a: 65lbs   b:45lbs
1 Bear Crawl    
a: Across the Lyceum
10 Kettlebell Swings    
a: 16-20kg   b: 12 kg

Happy Birthdays to Xuan Mai and Erik!!

Check out this Interview with Gary Taubes, Author of Good Calories, Bad Calories

Thanks to Joey and Mike from CrossFit Atlanta for stopping by!


Hang Squat Clean


Compare to WOD 2.20.08

Setting up

Health/Longevity Bias


Overhead Squat


Some OHS basics we covered were:
Active shoulders, aggressively locking out the elbows, ripping the bar apart, targeting, the valsalva maneuver, controlling the descent with your hip flexors and how to properly bail on the bar.

Any athlete who could not perform weighted Overhead Squats worked on a series of mobility and  awareness drills to bring them closer to the movement.

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Jerermy PR's with 205 lbs.
Unfortunately we didn't get a shot of the girls literally destroying the floor with their heavy lifts!

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The storage room has been cleaned!


Foundations Homework (week 4)

First off I just wanted to thank Margie for an excellent presentation on the block system and nutrition fundamentals!  I got a lot of positive feedback from the Foundations Class and we should all look forward to hearing a lot more about nutrition and longevity from our resident expert.

This week's Foundations homework is to KEEP A FOOD LOG.  For the time being, please focus on being consistent with your log rather then being "perfect" with your intake. Tracking your nutrition can be a very powerful tool in terms of really evaluating what and how much we eat.  On Sunday we will discuss what we learned from the homework and begin to implement the block system.

Please categorize your meals into Proteins/Carbs/Fats so that you can begin to look at meals in terms of hormonal balance.  This is a trial and error period where I don't expect anyone to be able to categorize all their meals so neatly. Do you best and come ready with questions.

Here is an example of a turkey sandwich broken down into P/C/F:
~1/4 lb. Turkey / 2 slices bread, tomatoes, lettuce / Mayonnaise            Water

Composition notebooks can be purchased at any Duane Reade or CVS for under three dollars.


"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.  Today's FGB is 3 Rounds. The
stations are:

  1. Wall-ball: a: 20lb  b: 10lb   10 ft Target
  2. Sumo deadlift high-pull: a: 75 lb  b: 45 lb
  3. Box Jump: a: 26"  b: 20"
  4. Push-press: a:75 lb  b:45 lb
  5. Kettlebell Swing: a:16 kg  b:12 kg

The clock does not reset or stop between exercises. On call of
"rotate," the athletes must move to next station immediately for good
score. One point is given for each rep.

Compare to CFSBK FGB 12.23.07.

Heat 1 takes on FGB

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Heat 1 takes on the second rest interval.