Established 2007
5 Rounds for Time:
Row 300m
6 Clean and Jerk 135/95
12 Clapping Push Ups
Post loads and times to comments.
Go girl!!!
Love is in the Air
Join us in congratulating Ariel K. and Ben W. on their recent engagement!
Also join us in congratulating SBKer-for-life Steph "Snip" Wilson and her fiancee Neal who got engaged this weekend as well!
We wish both couples the the best!!
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Robb Wolf Teaches the Kipping Pull-up Part 1 & Part 2
The Paleo Pitch Whole 9
3×10
(E 6/8) Sets across. Use your rep out from your last exposure to base your sets of 10 on.
Post loads to comments.
Compare to 1.15.11 and 1.12.11
Four Rounds for Max Reps:
1 Minute Pull-ups
Rest 30 Seconds
1 Minute Kettlebell Swings
Rest 30 Seconds
Post loads and reps to comments.
These weights were made for walkin'
It's like the CrossFit of Knowledge
Q: What's short, intense, constantly varied and full of useful information?!
A: CFSBK's Josh D.'s youtube show "The Professor Show" Learn everything you can from The Professor in 90 seconds.
Check out Josh as "The Professor" kicking all kinds of knowledge as quick as possible here!
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Phood Philosophy: Nutritional Relativism Whole9 via Robb Wolf
Strong: the Movie (60-minute Joe De Franco Documentary) Team-Andro
Deb P. works out some "issues"
Coach Nick's C.R.A.S.H-B's Rowing Workshop
Final reminder that Coach Nick will hold a FREE workshop here at 12pm on Saturday, the 22nd. While the focus of the session will be on preparing for the Crash-B's it's a perfect chance for members just interested in improving their rowing and getting a better understanding of maximizing time spent on the erg.
Please email Nick(at)CrossFitSouthBrooklyn.com if you're interested in attending.
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You Lost It, We Found It
It's that time again, please come into the gym and check the lost and found container by the fridge for your valuables. We've got a whole lot of water bottles, winter gear and even boots and shoes. Please check the bin next time you're in the gym as we'll donate our findings to the less fortunate at the end of the month.
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What's the last album you bought?
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Adrian Bozman teaches the Kip using the hips Crossfit.com
CFSBK BFF Adrian Bozman teaches Kipping Part 1 & Part 2 Crossfit.com
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The Paleo Diet's Secret Mistress Paleolilith
The CrossFit & the Politics of Supplementation Progenex
Protein Wars, and Why Selling Out is So Damn Easy Unscared
3×3
(E 3/4) Sets Across
then 1 set for Max Reps
Men-225/185/135/95
Women-135/95/65/45
Push Ups
5 Sets Across
Add 1-2 Repetitions to last weeks work sets.
Post loads/reps to comments.
compare to 1.13.11 and 1.6.11
For Time:
1000m Row
50 Box Jumps
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No man is an island. But Baz is no ordinary man.
C.R.A.S.H.-B Training info from Coach Nick
Coach Nick will take a group of CrossFitters to the CRASH-B Indoor Rowing Championships – "like lambs to the slaughter," he says – on Feb. 20th in Boston. He has developed a program and will hold a few sessions with anyone who's interested in going. To view the training program from now until then, click this link
Nick will hold a FREE workshop here at 12pm on Saturday, the 22nd. At the workshop he will cover the following:
Please email Nick(at)CrossFitSouthBrooklyn.com if you're interested in signing up for the CRASH-Bs. Even if you're not going, you're welcome to join the workshop and do the training program.
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Kipping Pull-up Workshop Tonight
Join David O. tonight at 8pm for a dedicated kipping tutorial. If you're ready to learn the kipping pull-up or in the process of putting the pieces together this is a great opportunity to dial it in.
RSVP to David(AT)Crossfitsouthbrooklyn.com Price of admission: One strict pull-up or chin-up.
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Rest Day Dinner Reminder
This week's Paleo Challenge Rest Day Dinner is Friday January 21st @ 7pm and is being hosted by the illustrious Will S. & Robin R. This is a potluck-style dinner (we know y'all know how to do those) and the theme is Paleo versions of dishes "Grandma Used to Make".
RSVP to Robin R. at reedrobin(AT)gmail.com no later than 12pm on Friday.
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High Fat, High Cholesterol Diet Linked to Breast Cancer? Mark's Daily Apple
Choosing Organic Milk Could Offset Climate Change Science Daily
Shoulder Function Not Fully Restored After Rotator Cuff Surgery Science Daily
Improve Your Handstand Beast Skills via Conditioning Research
5 Rounds for time of:
5 Power Snatch 115/75
5 Overhead Squat 115/75
25 Double Unders
*Last Power Snatch leads into first Overhead Squat
Post loads and times to comments.
Ladies of the Competition Class
CrossFit South Brooklyn Competition Team!!
CrossFit South Brooklyn is proud to announce the launch of it's newest class, SBK Competition Team. This class is for the advanced CrossFitter who has an interest in competing in CrossFit on the regional and national level. Programming is challenging and focused. Attention is paid to the more esoteric aspects and full squat versions of the Olympic lifts, advanced gymnastics skills, team workouts, and WODs that hit harder in general. Scaling options for these WODs are little to none and srtict ROM standards are enforced. We’ve invited a few athletes to join the beta version of the class based on either previous participation in competitive CrossFit events, an expressed desire to compete, or the ability to do most if not all WODs Rx’d (and with competitive results). We’re stoked to put together a team to represent South Brooklyn at the CrossFit Games and other events this year! The class currently meets on Tuesday at 7pm and Sunday at noon and is by invitation only. Email Christian@CrossFitSouthBrooklyn.com or Jeremy@CrossFitSouthBrooklyn.com for info.
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Speaking of Competition…..
For those interested in competing in a CrossFit competition there are two great events coming up over the next couple of months:
CrossFit Long Island City is hosting a pretty unique event on January 29, 2011. Their "Frostbite Competition" will feature intense CrossFit WODs in freezing cold temperatures. Click HERE for details/registration.
Our good friends CrossFit Queens are putting on a women's-only competition "Hail to the Queen" on February 26, 2011. This event was created to showcase the strength and skill of the local CrossFit community's female athletes. Click HERE for details/registration.
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Rest Day Dinner with Will S. and Robin R.
Red Meat Gives Women Strokes? No. Primal Wisdom
Hey Robb, This Person Said Gluten Free Diets Are Bogus Robbwolf.com