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

5-5-5
Increase load each set to find a HEAVY set of 5! 

Post loads to comments.
(E 2/8) Compare to 3.26.11 and 8.18.11

With a partner, complete the following work for time:
100 KB Swings 2 pd/1.5 pd
2000m Row

Partition the work anyway you see fit, only one athlete working at a time.  All work must be completed before time is called.

Post load and time to comments.

A Great from the Crate: Alan is LOVES going overhead!

Get Ready to Squat!

Tonight, we're going for heavy sets of Back Squat! Please read or re-read Coach Margie's excellent article "Getting Ready to Squat"  on preparing for a heavy day under the bar. Get psyched!

Remember we've got a slew of awesome and informative training and nutrition articles under the CFSBK Training Articles and Media section of the blog.

C'mon on ride that (PR) train, come on ride it…Woo! Woo!

Vincent D.  49.5" Box Jump
Katie M. 245# BSQ
Jess F. 225# BSQ
Laurel M. 100# Press
Margie 90# Press
Steph P. 6:59 Annie PR

Congratulations to everyone and great job on all the hard work!

CF Games Open Sectionals WOD #2 at CFSBK this Weekend!

We're proud to be hosting Sectionals WOD #2 this Saturday! The event will start at 1pm with athlete registration starting at 12:30pm. 

There will be NO 12pm Group class, Active Recovery or CrossFit Kids classes today. 

Anyone interested in volunteering who did not last time shoot David an email at: david(AT)crossfitsouthbrooklyn.com

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Shaolin Soccer Photo Album! Der Spiegel
Graham Holmberg's Competition Strategy Crossfit

David addresses the masses before Sectionals WOD 1. 

Happy Birthday Billy K.!

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Sectional Workout #2 is scheduled to be announced this evening!  Any guesses on movements or what kind of WOD we'll see this time around?  Anything CFSBK competitors want to see?  Anything you hope doesn't come up?

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The Dose of Intervention and the Land of Dr. Oz Gary Taubes
Philadelphia Schools Battle Students' Bad Diets NY Times

3-3-3-3-3
Work up to a heavy triple.  No failing.

Then use 80% of your heaviest for triple for 2 additional sets of 3 cleans

Clean Pull
3×3
Use the same load as your heaviest clean. No arm bend.

Post loads to comments.
Compare to 12.6.10

Ryan P. hits WOD #1

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Clean Pull Demo Performance Menu
Nutritional Aspects of Women Strength Athletes British Journal of Sports Medicine
No Face, but Plants Like Life Too NY Times

Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. Can you continue for thirty minutes? Twenty minutes? How about 10? Post results to comments. If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.

If you've finished the workout before this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes. We've seen +3. Any +4's?

Post rounds completed and Rx to comments.

Vincent goes for a max height box Jump