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!

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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.

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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.

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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.

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A Row of Renegades


Coach Allison

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

Allison NYC "California Tour" Pt. 1


The Patch

I'm a big fan of minimalist approaches to fitness. Check out this video of "The Patch", an awesome tool for functional and athletic training. Many of the exercises performed here can be mimicked in a playground whenever you find yourself gym-less or in the mood for some fresh air and free movement.

"The Patch"
The athletes in training are the UCR women's volley ball team.  Video courtesy of Catalyst Athletics.


WOD 2.06.7

Max Rounds in 20 Minutes of:
5 Cleans
OH Walk Across the Lyceum
5 Cleans
Walking Lunges Across the Lyceum

Completion of the complex counts as one rep. Load up a barbell get moving.

From above.