100%x3x5

Clean Pull
110%x3x3

Clean Deadlift
120%x3x3

These percentages are based on your best pull from last week.  So if your best triple last week was 150lbs, you would Clean 150x3x5, Clean Pull 165x3x3 and Clean Deadlift 180x3x3. If you didn't clean last week, work up to a heavy triple today and then base your clean pull and deadlift off that number.

Post loads to comments.
compare to 3.28.11

Chris L on the Open Sectionals WOD 11.2

Run Ronnie Run!
Want to improve your running technique? Decrease your "Helen" time? Stop hurting when you run? Sign up for NYC Endurance's running seminar at CFSBK.
Details Here!

Check out Radhika V's blogpost on combating the "Middle Age Slide" at CFSBK

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High School Athletes who Kick Ass CrossFit Games
The Final: So you think you can Squat Elite FTS
Olympic Lifting: Why Do we Suck? Elite FTS
Mikko Salo Push Pressing CrossFit

Coach Margie judges Sarah H. on WOD #2

Team SBK Represented Yesteday!

Congratulations to Kiki P. and Jess F. who finished 1st and 3rd respectively in yesterday's competition!  Excellent showing ladies!  The other members of Team SBK went just as hard and put up awesome scores!

Scott L. 11 Rounds +9 DL (405 Points)
Josh M.   9 Rounds +9 DL, 12 PU, 5 BJ (350 Points)
Dan B. 9 Rounds +9 DL, 10 PU (343) Points
Dan L. 9 Rounds +9 DL, 5 PU (338 Points)
Ryan P. 9 Rounds +5 DL (329 Points)
John Mc-D. 9 Rounds +1 DL (325 Points)
Jeremy F. 8 Rounds +9 DL, 12 PU, 12 BJ (321 Points)
Chris L. 8 Rounds +4 DL (292 Points)
Edgar L. 7 Rounds +9 DL, 12 PU, 8 BJ (281 Points)
Carlos G. 7 Rounds +9nDL, 6 PU (267 Points)
Jacinto B. 7 Rounds +9 DL, 5 PU (266 Points)
Chris F. 7 Rounds +9 DL, 3 PU (264 Points)

Zakiya (Kiki) P. 10 Rounds +9 DL (369 Points)
Jessica F. 9 Rounds +9 DL, 12 PU 1 BJ (346 Points)
Melissa L. 8 Rounds +9 DL (297 Points)
Stephanie P. 8 Rounds +2 DL (290 Points)
Sarah H. 7 Rounds +9 DL, 1 PU (262 Points)

Great work everyone thank you for all your hard work!

Sectional WOD #2 is Done!

The second round of the 2011 Open Sectionals is over and we want to congratulate our athletes on an amazing job yesterday during a very tough WOD.  We also want to thank all of the volunteers who helped us put together an awesome event! 

Next week the competition moves on to CF Virtuosity for two weeks before wrapping up with the final two events at CF Long Island City. 

The Rest Day Dinner Returns!

Justin L, Michele K, Greg, and Erica N have banded together to continue the tradition of Paleo Rest Day Dinners!  If you didn't have a chance to attend one during the Challenge or did and dug it then you're in luck! 

The next Rest Day Dinner is scheduled for Friday, April 8th at Famous Sichuan in Chinatown – all-you-can-eat paleo-friendly sichuan hot pot, $25 a person!

Meet at the restaurant at 8:30ish, or leave from CFSBK after open gym. Everyone is welcome and encouraged to attned.  Please RSVP to Erica N. at erica.nofi(at)gmail.com.

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Have you seen these? (SBK is Featured!) NYC Palimpest Project

2 Box Squats on the Minute for 10 minutes
5-10 lbs heavier than last week

Post loads to comments.
(E3/8)Compare to 3.26.11

Tabata Mash-up:

Deadlift 225/155
Box Jumps 20"/24"

Athletes will complete 8 alternating rounds (of :20s work/:10s rest) for each movement

Thinkin of a master plan…Coaches Fox and David confer during Sectional WOD #1

Sectionals WOD #2 is here!

We're incredibly excited to be hosting 2011 CF Games Open Sectionals WOD #2 today!  Athletes and Judges should arrive at 12:30 for registration and the event will start promptly at 1pm.  The first heat will begin no later than 1pm.

Athletes's/Judges heat assignments can be found here!

Reminder: There is no 12pm Group Class, Active Recovery or CrossFit Kids today!  All other classes run on their normal schedule.

Come Cheer on Team CFSBK

Team CFSBK is currently in 36th place regionally. The top 30 teams move on to the CF Games Regionals in Mass. We Need Your Support! Come on out today to cheer on Team CFSBK as they lay it on the line for WOD #2!!

http://games.crossfit.com/ranking/overall/teams?region=84

 
Memory Lane pt 3: Peter "Hubby" H. Squatting at CFSBK 1.0

Sectionals Heat Assignments!

The heats have been assigned for Sectional WOD #2!  Click HERE to find out which heat you are competing/judging.  WOD #1 was a huge success and we look forward to hosting again this weekend.  Good luck to everyone!

Photographer Needed for Sectionals this Weekend

All of our resident photographers are booked this weekend.  If you're free 12:30p-4p on Saturday and comfortable with a digital SLR camera we'd love to have you document Sectionals WOD #2.  Don't have a camera? No worries, we'll provide one.  If you're interested, please contact David at David(AT)Crossfitsouthbrooklyn.com

Saturday Schedule Change Reminder

Remember there is NO 12pm class, Active Recovery or CF Kids class due to the Sectionals.  All other classes run as usual. 

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What are some of your goals outside of the gym?

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Sports Injury Lessons from the Circus NY Times
Homemade Cultured Butter Mark's Daily Apple

3×5
use 75% 1RM Press or 66% 1RM of Push press
super set 5-10 strict chins/pullups with each work set of press (no failing on this)

Post loads/chins or pull-up scores to comments.
(E1/4)

21-15-9 reps for time of:
Push press
Lateral jumps over an obstacle

Athletes will use the same load for the WOD as they did for their Press.

Post Rx and time to comments.

Memory Lane pt. 2: Overhead Squat Prep at the Lyceum

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What movement from this weekend's sectional WOD do you think would be the toughest for you?  What would be the easiest? 
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16 Tips for Desk Jockeys: What to do about Sitting All Day Mark's Daily Apple
Study Sheds Light on Gluten Sensitivity Wall Street Journal