Established 2007
Alternating every minute, complete as many reps as possible in 12 minutes of the following two exercises.
Double Unders
Box Jumps, 20"
Posts total reps for each movement to comments.
Suggested Back Off
Accessory Work
Strict Pull-ups 3×12
The Guerra Boys go for a row
Congratulations to Patricio for rowing a 2K in 17:00 and Manuel for rowing a 3,295m piece last week. Great dedication, guys!
There are no teaser classes the next two weekends for Jacinto Storm and the CrossFit Games
For Time:
Row 500 meters
30 Burpees
10 Shoulder to Overhead, 165 lbs
This workout was used in the NorCal Qualifier
Post time to comments.
Suggested Back Off
Accessory Work
Spend some time outside today.
Ryan swings the 2 pood
Chris Spealer does today's workout in 3:33 at 135lbs bodyweight CrossFit Games
"Creepy European Chair Demo"
1-1-1-1-1
Post loads to comments.
compare to (5×3) 6.17.09 and (5×1) 12.22.08
Accessory Work
4 Rounds NFT:
Toes to Bars, 10 Reps
Lateral Planks :35 Each Side
Monkey See, Monkey Do
Kudos to all our parents who make the time to set a good example for their children
MEBBBK: Max Effort Black Box (Brooklyn!)
Today is the last day of our Mid Hang Power Clean, High Bar Back Squat and Bench Press strength cycle. We're going to encourage a back off week from tomorrow until 7/4 when we'll kick things off with a STORM.
The next cycle's movements are:
Total Body: Push Jerks
Lower Body: Front Squats
Upper Body: Weighted Chin-Ups (Overhand).
For those of you unfamiliar with the MEBB, we choose three movements and cycle them through a descending rep scheme over four weeks. The Max Effort days have been posted in the CFSBK Calendar if you'd like to see how it breaks down through July. Much thanks to Coach Michael Rutherford for developing the MEBB. program.
Notes:
Jerks are following a 5×3, 5×3, 5×1 rep scheme
Foundations Graduates will be doing strict Presses instead of Jerks and follwing a 5×5 rep scheme throughout the entire cycle.
Happy Travels, Margie. We'll see you after the Games!
CrossFit South Brooklyn Mind Body Online loves you. Love it back?
Julie shows off her Kettebell juggling skills from Accessory Work 6.21.09
Congratulations to all our new Foundations Graduates!
Julie Edmonds, Lisa J. Matthew, Ben Walsh, Ariel Kalishman, Samir Chopra, Joe Williams, Cloyde Mills, Samantha Hay, Vincent Dugan
JULY FOUNDATIONS
We've still got room in next month's cycle for any last minute sign ups. Please contact David(at)CrossFitSouthBrooklyn.com if you're interested in registering for July Foundations.
Dates: 7/2, 7/6, 7/9, 7/13, 7/16, 7/20, 7/23, 7/27
Class Times: Monday and Thursdays at 8pm
Also, if you haven't already, please sign up for CrossFit South Brooklyn Mind Body Online. More info on registering and purchasing a package here.
What is your favorite Cheat food?
As Many Rounds as Possible in 20 Minutes of:
10 Wall Ball Shots, 20lb
10 Kettlebell Swings, 2 pood
10 Pull-ups
Post rounds to comments.
Accessory Work
Foam Roll
Nick and Jackie
Remember that once a package you've purchased on Mind Body Online is active you Must sign in at the computer every day before class. Simply type your name in and check the class you're attending.
If you haven't already created a user account, please do so now.
CFSBK vs. CFNorCal "Jackie" Photo set!
Can You Get Fit in 6 Minutes? NYTimes
1-1-1-1-1
High Bar Position
Post loads to comments.
compare to 6.14.09 and 4.13.09
Accessory Work
1 one-arm kb clean to 1 kb jerk to 1 overhead squat (right/left)
2 one-arm kb cleans to 2 kb jerks to 2 overhead squats (right/left)
3 one-arm kb cleans to 3 kb jerks to 3 overhead squats (right/left)
etc…
You don't put the bell down at all – any rest is going to be done in the rack and overhead positions. This complex is a variation of the clean and squat combo that Dan John introduced in the thread Kbell Dbl Clean to Dbl Front Squat.
A row of rowers for "Jackie"
There were some really great WOD ideas put out by our crew yesterday. Lets see if some of them make it into the rotation..
Why is crummy American Food So Popular in Japan? Slate
Stadion Stretching Info
Make London like Bogota BBC
Even Pregnant, Charlotte can still kick your ass
CrossFit South Brooklyn is (FINALLY) live on Mind Body Online!
The first thing everyone has to do is create a user profile for yourself with all you contact information. Once you're all set up feel free to go ahead and arrange the payment for your next package, even if you're currently in the middle of a 4 week cycle. The directions are as follows:
Click the "Online Store" tab
Choose the "Contracts" Tab
From the Scroll down menu, choose how many times per week you'd like to train
Choose when you would like your new contract to start (when your current one runs out)
Read the Contract, agree to the terms and purchase your package!
CrossFit South Brooklyn on Mind Body Online
If you use MBO you'll also have to remember to sign in on the computer in class so that your account can be credited with the sessions you use up. Please make this the very first thing you do when you walk in the door from now on.
Put your programming skillz to use and post an original WOD to the comments section.
3-3-3-3-3
Post loads to comments
compare to 3.9.09
Accessory Work
Tabata Mash-Up
Burpees and Box Jumps
Welcome, Marlo from CrossFit Asia
CF NorCal "Jackie" Pictures
1.0L CrossFit Sigg Bottles CrossFit
"Naughty Kids" (CF kids version of "Nasty Girls") CrossFit
Team Body Club, Kids Weightlifting meet
Marco Brambilla: Civilization Motiongrapher
Fire Design Acidolatte
50-40-30-20-10 rep for time of
Double Unders
Sit-ups
If you can't do doubles, substitute three singles for every rx'd double
Post time to comments.
Compare to 5.13.09 or 4.16.09
Accessory Work
Kettlebell Fun
Swings, Hand offs, Flips, Snatches
Erik searches for meaning in "Jackie"
Congratulations Team NorCal
So the results are in and it seems that we've been bested in our first CFSBK vs. CF NorCal monthly challenge. Both teams put up some great times but NorCal pulled ahead with some super impressive numbers. Needless to say we had a lot of fun but are now focused on next month's Squat Off! Thanks again to everyone who participated on both coasts.
CrossFit NorCal "Jackie" Results
Top 3 Men Rx’d
John Fragoso 6:05
Glen Cordoza 6:21
Jerrad Fisher 6:29
Top 3 Women Rx’d
Vanessa Lambert 7:33
Katie DeLuca 8:20
Natalie Taylor & Nicki Violetti 8:23
No Men competed in the scaled division
Top 3 Women Scaled
Julie Rix 10:25
Amy Piper 12:16
Gina Vanderjack 12:54
Sum of Top 20 athletes (all Rx’d)
2.67 hours / 160.46 min/ 9628 seconds
CrossFit South Brooklyn "Jackie" Results
Top 3 Men Rx’d
Jeremy Fisher 7:07
Leonid Rosenburg 7:09
David Osorio 7:29
Top 3 Women Rx’d
Brandy Monge 11:20
Anne Williams 11:36
Nicole Shannon 12:20
Top 3 Men Scaled
Tushar Shah 8:57
Adam Pomata 9:23
Matt Ufford 13:14
Top 3 Women Scaled
Charlotte Kaiser 10:18
Sarah Haskins 10:55
Bethany Benzur 11:40
Sum of top 20 athletes (all Rx’d)
3.16 hours / 189.72 minutes / 11383 seconds
We'd also like to say Happy Fathers day to all our SBK Daddy's!
Jim, Tushar, Charmel, Ashley, David Mcg, David Mak, Bjorn, Jack, Edgar, Carlos, Tom, Shawn, Nick and Jacinto!
For time:
Scale Thrusters to 35lbs and Pull-ups to Jumping Pull-ups if necessary.
Post time to comments
compare to 12.20.08
How to read the Monitor
Next Month's Challenge vs. CF NorCal:
Back Squat 1-1-1
Let's see which gym can move the most weight with three attempts at a 1RM! Individual bests and a group total will all count for the prize of strongest gym in the world! (Or at least the gym with the highest squat totals, between the two of us..)
Steroid Testing CrossFit Games