For Time:
Row 250m
9 Muscle Ups
9 Push Jerks, 135/95
Row 500m
6 Muscle Ups
6 Push Jerks, 135/95
Row 750m
3 Muscle Ups
3 Push Jerks, 135/95

Post time and Rx to comments.

"Baby Bierkraft"
Congratulations to Ben and Serena on the birth of their first son, Kenyon J Granger, 6lb 9oz

Congratulations also to:
Pam O for getting her first Double Unders yesterday!
Deb P for getting through the strict transition on the muscle up yesterday.. Ring dip training time!

Welcome back from Africa, Coach Margie!
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The CrossFit South Brooklyn Ragnar Relay Team is almost complete!  We have 11 out of 12 athletes registred for this 200 mile relay race from Woodstock to NYC.

Our Team:
Sarah H (C)
Joe W
Bjorn B
Charmel R
Juliana A
Dan R
Asta F
Noah A
Jess B
Steph p
Dan L

6 men and 5 females.. who will step up to be our 12th spot on the team?

1×20
(E6/8) This will be the last heavy 20 set for this cycle.  The following exposure will be a back-off set and the final will be a max effort single.

Post loads to comments.
compare to 11.27.10

As many rounds as possible in 10 minutes of:
35 Double Unders
12 Thrusters 95/65

Post rounds and Rx to comments.

An obstacle based warm-up.. with a surprise ending

Congratulations to Julie E on her first Double Under!

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Open the door to the science of color theory VectorTuts+
10 Daily Consequences of Having Evolved Smithsonian

Deepak, Ryan and Josh push their discomfort level on a dead hang challenge

Happy Birthday, Paul S!

Most, if not all of our training emphasises the sympathetic nervous system.  We encourage speed, strength, aggression and becoming comfortable with high levels of discomfort and stress.  Do you have any experience training meditative, breathing or "soft" modalities?  What about training systems that emphasise slow movements and smaller muscle groups?  If we gave you 10 minutes alone, would you be able to quiet your thoughts?
What do you think the potential benefits of these modalities are?  Could improving your ability to relax improve your Fran time?

For time, alternating rep rounds of:
15-10-5 reps, Power Clean 135/95
5-10-15 reos, Handstand Push-Ups

Consider scaling up the Power Cleans to 155/105. If you've got full range of motion HSPUs but 30 reps seems like too much, a volume scale of 3-6-9 reps might be appropriate, otherwise, use 1 or 2 abmats or DB Press 40% BW

Post time and Rx to comments.
(Power Clean E3/4)

Brian D sets a new Clean and Jerk house record of 127kg/280lbs

Leaderboard Note:
All records for the gym leaderboards must be set in house or at a formal competition where you're representing SBK.

Happy Belated Birthday, Scott L!
Happy Birthday to our extended visitor from Australia, Roger! Roger turned 50 today and banged out a 10:40 Fran as Rx'd!

Safe travels to Malcolm and Laurel.  M&L are celebrating their honeymoon in Beliz.

For time:
Row 1000m
50 Thrusters 45lbs
30 Pull-ups

Post time and Rx to comments.
Compare to 8.29.10 and 12.27.09

Skill Work
Spend 10 minutes working on your Freestanding Handstand

Melissa hitting HSPUs

CF Kids do Lil' Jackie & Jackie Crossfit.com
CF Celebrity DeathMatch "Greg Admundson vs. Level 1 Trainers-Jackie" Crossfit.com
Handstand Development w/ Roger Harrell Crossfit.com
Handstand Games w/ Roger Harrell Crossfit.com