2-2-2-2-2
(E2/4) Sets Across

Post loads to comments.
compare to 7.19.10

5 Rounds NFT:
5 GHD Sit-Ups
5 Inchworm Walk-outs
5 Vertical Jumps to target

Jay G goes for a weighted 800m Run

Happy 1st Birthday to Linus P!
compare to 7.26.10

So far only Ryan P, Jess F, Sameer P, Dan R and Chris F have signed up for the final Subway Series event being held at CF South Brooklyn this Saturday.  The event is three attempts at a 1RM Snatch and Clean and Jerk.  All are encouraged to participate!!! Sign up today!  There will be no Group classes on the 31st.

Feeling beat up from this weekend's WODs?  We've got a great Active Recovery class planned for tomorrow at 6pm.  Come on down.

As many rounds as possible in 12 minutes of:
5 Deadlifts at 1.5xBW
10
Pull-Ups

The cap for deadlift weight is 275 for men and 185 for women.

Post time and Rx to comments.
compare to 5.6.09

Skill Work
Jerk Rack 101 and transitions from Clean to Jerk

Snip got her "BFS" (Bigger Faster Stronger) at CrossFit South Brooklyn

CFSBK would like to bid a heartfelt farewell to our friend and teammate, Steph "Snip" W who will be moving to PA to and enrolling in a MFA program.  Steph has been CrossFitting for about a year with us and recently wrote "CrossFit: A Field Guide" Part 1 and Part 2. Good luck, Snip! We'll look forward to keeping up with your adventures and seeing you when you come BACK.

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Congratulations to Team SBK on their 2nd place finish at yesterday's Strongman/woman event at CrossFit Virtuosity.  Here is how the event broke down by gym and how our top 3 competitors did. (We'll post full standings once they're released)

1st: CrossFit Virtuosity
2nd: CrossFit South Brooklyn
3rd: CrossFit Long Island City
4th: CrossFit Queens

Men:
Josh M 1st Place overall
Paulie S 3rd Place overall
Ryan P 14th Place overall

Women:
Katie M 1st Place overall
Jess F 3rd Place overall
Juliana A 11th Place overall

The next and last Subway Series event will be held on Saturday the 31st at CrossFit South Brooklyn.  The event will be three attempts at a max Snatch and Clean and Jerk.  There will be no normal classes that day and everyone is encouraged to sign up or come on down and enjoy the event and some BBQ.

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What is your current favorite song?

5-5-5
(E2/8) Sets Across

Post loads to comments.
compare to 7.21.10

For Time:
30 Back Squats at 75% Body Weight
Row 1000 meters

Post time and load to comments.

Paulie SS goes for a 400lb stroll through Red Hook

Good luck to team SBK competing at the Strongman Challenge today at CrossFit Virtuosity!

  FIGHT GONE BAD! 5   
FGB is an annual charity that CrossFit gyms across the world participate in to raise money for the Prostate Cancer Foundation and Wounded Warriors Fund.  Just like last year, we'll form teams, make rad t-shirts and have a big party to celebrate the event.  There will also be awards for top performers and the coveted Skull and Crossbones hoodie will be awarded to the highest fund raiser.  If you can't make the event, we'll also be doing "Fight Gone Belated" for folks with scheduling conflicts.   This means there are no excuses not to sign up!
SIGN UP HERE

Check out FGB 2008 at CFSBK

Herschel sets up
for a 31x BW deadlift ..or maybe press

How do I prioritize when training only 2 or 3 times a week?
By Coach Fox

This question comes up pretty often at CrossFit South Brooklyn. As you are probably aware, we program for a 5 day workout week (M, W, Th, Sa, Su). Some of you, for various reasons, can not make it to 5 classes per week. So what’s an earnest athlete to do? Here are some ideas:

1. If you have another well equipped training space (home gym, decent globo-gym, etc…) make up the programmed work outs on your own. Unless you have a great training partner doing these with you, err on the side of caution when choosing load and intensity levels.  It’s invaluable to have an intelligent pair of eyes watching your form.
* It’s never a good idea to Bench Press (which we rarely do at CFSBK) alone, and you shouldn’t Back Squat maximal loads alone either. 

2. Stay active on days you don’t make it in to the gym. There are a TON of exercises you can do with your own body-weight and minimal equipment. Can you do 1/2 "Cindy" at the local playground? Why not? How about a 10 minute AMRAP of 20 Sit-Ups, 35 Double Unders, and 50 meter sprints? Also, check out Comprehensive Body Weight WOD pdf for a ton of other ideas. Fresh out of Foundations? Practice your Squats, Push Ups, Planks, Sit Ups, etc a few times per week. It’ll pay off in spades down the road.

3. If you're coming to the gym 2-3 days per week then we recommend getting your squats in. At CFSBK we squat 2x per week for a reason. Getting stronger at the squat will get you better at everything in the gym, and a whole heck of a lot outside of it as well. Even if it’s not a “squat day” for us you can bet you’ll never be turned down by a coach when asking for a place to make up a squat exposure. Best case is to do it before you take a class, but after is OK too.

So, focus on the strength movements in the current cycle, prioritizing the squat variant. Remember – getting stronger will almost always mean getting better (just look at Chris Spealer’s performance at this year’s CrossFit Games) Use time before and/or after class to work on your particular weaknesses (not just double unders ‘cause you’re awesome at them and they look cool…). Are you chasing the sometimes elusive kipping pull up? Spend 5 minutes practicing. The kettlebell snatch? Spend time practicing. Does your conditioning suck? Run or row a few sprints after class or do a 1/4 Murph. Not sure what supplemental work you should be doing? Just ask one of us. It’s our greatest pleasure to see all of you become better athletes and achieve your goals.

Why you should exercise

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Registration for Fight Gone Bad 5 is now open!
Last year CFSBK raised $26,826 for charity.  The first step for participating in this great cause and event is to register for our team.  We'll be forming teams and doing FGB specific training as the event gets closer.  Stay tuned!