Team Gymnastics

Pretty amazing demonstrations of strength, power, accuracy, balance, coordination, flexibility...


Post thoughts to comments and enjoy your day off!


WOD 2.17.08


50-40-30-20 and10 rep rounds of:



Foundations class did great again today! Please remember to do your homework and read CFJ Issue 15: Nutrition

Free Image Hosting at

Look at all these athletes!

Free Image Hosting at

From above

Free Image Hosting at
"I can see Kevin's abs through his shirt!!" -Allison

Thanks again to every athlete that participates and makes CrossFit South Brooklyn so special. You guys and girls continue to amaze me every week with your intensity, integrity and friendship.


WOD 2.16.08


We had 4 PR's today! Great work, everyone!!

Sections 1-4 of The Burgener Warm-Up WMV MOV
Section 1: Power Position into a triple extension and shrug
Section 2: S1 + Scarecrow position with the elbows high and outside
Section 3: S1+S2 + External Rotation for a Muscle Snatch
Section 4: With the Bar overhead you transition from your pulling foot position into your receiving foot position. Make some noise!

Free Image Hosting at
The hard soles of Olympic Weightlifting shoes:
Do not compress under load which eliminates instability.
Cause downward forces to be transfered more directly.
Have raised heels which increase the ankle's potential range of motion and lead to a more acute knee angle

These benefits are true for both the fast and slow lifts. You can purchase a pair Here


WOD 2.13.08

5 Rounds For Time of:
5 Presses
20 Lateral Jumps Over the Barbell
5 Squat Cleans
5 Thrusters

We worked on the Power Position and Scoop with PVC's.

Free Image Hosting at



WOD 2.10.7

In this workout you move from each of five stations after a minute. Today's WOD is 4 Rounds of the following stations:

  1. Double Unders: a: Doubles  b: Singles divided by 2
  2. Kettlebell Swings: a: 20kg  b: 12kg
  3. Dumbbell Squat Cleans: a: 30lbs  b: 20lbs
  4. Push-press: a:65lbs  b:45lbs
  5. Rest

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.

Great work to all the CrossFit South Brooklyn beginners who did an awesome job today learning the CF WU and getting a taste of Cindy. Please remember to do your homework and read "What is Fitness?" by Greg Glassman.

Free Image Hosting at
Mental Calisthenics (summing their total)


WOD 2.09.8

Front Squat

Additional training included:
Overhead Abmat Sit-Ups x12
Renegade Rows x8
Walking Lunges x8 each leg

Males used 30 lb. Dumbbells, females used 20's. This was not a timed workout, it was supplementary strength training.

Free Image Hosting at
A Row of Renegades


Coach Allison

Check out our very own AllisonNYC on the CrossFit Affiliates Blog!

Allison NYC "California Tour" Pt. 1