CrossFit South Brooklyn

Established 2007

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Hang Snatch

Posted on Monday, November 1, 2010

1-1-1-1-1
(E4/4) Max Effort!

Post loads and PRs to comments.
Compare to 10.18.10, 10.11.10, & 7.5.10

Cash-Out:
Row 2000m
at +10/15s of your best 2K
or
Run 1 Mile
Easy pace

Home
Heroes in a Half-Shell, Turtle Power!

Team TMNT took first place at the Trick-or-Treat Throwdown on Saturday!

Team Teenage Mutant Ninja Turtles is:
Noah A as Leonardo
Josh M as Raphael
Katie M as Donatello
Steph P as Michaelangelo
Jess B as Master Splinter

Great work you guys on the WODS and the costumes!!

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Get better soon Luca!

Luca L sustained an injury to his leg while playing rugby this weekend.  We wish him a speedy recovery. 

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Lost and Found

Another gentle reminder to retrieve your belongings from the lost and found.  All remaining items will be donated to charity at the end of the week.  

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It's now November and that means time to start talking goals for the new month!  Remember when thinking of your goals for the new month it pays to be as specific as possible and set a due date by which you want to accomplish your goal. 

      Post 1-2 goals for the upcoming month to comments.  What are you looking to put on the accomplishment board at the end of the month?

      ____________________________

      Setting Goals Dutchlowy.com
      SMART Goal-setting Goal-Setting-Guide.com
      Teenage Mutant Ninja Turtles (Theme Song) Youtube.com

      | Filed Under: Workout of the Day

      Active Recovery

      Posted on Sunday, October 31, 2010

      30 Minutes

      Kettlebell Clean and Kettlebell Snatch
      30 Minutes

      Today's programming comes in anticipation of a week of BIG PRs by all our athletes in the three strength movements in this cycle. Starting tomorrow with the Hang Snatch, then Wednesday and Thursday with Front Squats and Handstand Push-Ups respectively. We want everyone fresh and raring to go. You'll be spending about 1/2 the class with a foam roller, a lacross ball, and some fancy stretches to take care of your tissues and "mobilize your business", and the other half on kettlebell skill work learning the clean and the snatch, the different methods and nuances of both. Peace and PRs be with you…

      Home
      JZ enjoys his comfy new Paleo Chair
       

      Happy Halloween Boys and Ghouls!!

      A HUGE shout out to CFSBK's Team Teenage Mutant Ninja Turtles (Noah A, Katie M, Josh M, Steph P and Judge Jess B) who won yesterday's Trick or Treat Challenge at Crossfit Virtuosity!! Tremendous work on the WODs AND the costumes!

      Check out the three WODs they competed in here!

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      The Ragnar Information Session

      The Ragnar Info session will be held at CFSBK Sunday, November 14th at 12p.  This meeting is for those interested in participating or just learning more about what the race and training leading up to the race entails.  You don't have to commit to participate in the race just come out to learn more.  Sarah H. will be leading the session and all are encouraged to attend.  RSVP to sarah(AT)frenchfrieswithpepper.com

      _______________________________

      Article on Old Texas Barbell Company Dennisrogers.net
      Manny Pacquiao working the mits with Freddie Roach (Thanks Edgar) Youtube.com

       

        | Filed Under: Workout of the Day

        Front Squat

        Posted on Saturday, October 30, 2010

        3-3-3
        (E 7/8) Deload to 75% of best triple. Sets across.

        or

        1-1-1
        Max effort singles are reserved for athletes who will miss exposure 8/8.

        Post loads to comments.
        Compare to 10.23.10

        Complete the following for time:

        100 Double Unders*
        Rest 1 Minute
        Run 400m
        Rest 1 Minute
        50 Double Unders*
        Run 270m

        *Do 1 burpee each time you break your double unders

        Post times and number of burpees to comments.

        Home
        Bailey, Benzur & Brenner are…The B-Team! In theaters Summer 2011

        Active Recovery 2: Recover Harder starts today!
        Join Coach Shane every Saturday at 12pm for an hour-long journey through the world of mobility.  This class is open to SBK members as well as non-members.  You may use it as one of your classes in your package or drop-in for $15. Bring a friend.  Bring an enemy.  

        Speaking of New Classes….Mondy 8pm Group Class Anyone?
        Who would be up for an 8pm Group Class on Monday nights?  It's on the table as possibility and will help alleviate some of the strain on our packed Monday nights.  Post interest to comments.
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        Come get your, sh….um, stuff.
        Our lost and found cup runneth over.  Please check the brown bin next to the fridge for your missing clothing, water bottles, bike helmets and babies.  All items will be donated to charity at the end of this upcoming week.  Merci, le Mgmt!
        _____________________________

        Happy belated birthday wishes to Adam P, Kevin M, and Bob!
        _____________________________

        An MWod for double unders?! That's unpossible! Mobilitywod.blogspot.com

        | Filed Under: Workout of the Day

        Rest Day

        Posted on Friday, October 29, 2010

        Home
        Josh M. hits a heavy double

        *Rest Day Real World Challenge*

        Great work by all you who participated in the first challenge! 

        This one is simple, find something to roll out your plantar fascia (aka the bottom of your feet).  Could be a tennis ball, lax ball, PVC, broomstick or even a chew toy.  Treat yourself to 2-3 minutes a foot.  You're welcome!  

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        The Return of the KingCon

        That's right boys and ghouls, Brooklyn's very own Comic Convention is back for its second year at the Brooklyn Lyceum! CFSBK BFF and Con Organizer Regan Jaye Fishman is looking for a few good men and women to volunteer here's the info: 

        Hey Everybody! The second KingCon is coming up November 6th/7th at the Lyceum. We need volunteers for check in, raffles and to direct folks to panels. Legendary X-men writer Chris Claremont also needs a handler. Free food and drink, free admission for a guest lots of comic loot and its more than likely I will hug you enthusiastically throughout the weekend. Email reganjaye(AT)gmail.com and friend us on FB /kingconatthebrooklynlyceum. THANK YOU!

        Help a sista out!!

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        Halloween is Sunday!  What are you going to be?  What was your best/favorite Halloween costume growing up? Anyone going to hit the WOD in costume this weekend?!

        _____________________________

        Just because it's a rest day doesn't mean it is a day off Mobilitywod.blogspot
        KingCon 2: Comicbook Boogaloo Official Site

        | Filed Under: Workout of the Day

        WOD 10.28.10

        Posted on Thursday, October 28, 2010

        Complete 5 rounds of the following for time:

        2 Deadlifts (315/225)
        3 Handstand Push-ups
        4 Chest-to-Bar Pull-ups
        5 Burpees

        Post load and time to comments.
        Compare to 10.21.10
        (HSPU 3/4)

        Cash-out
        With a Lax ball

        2 minutes each Shoulder
        2 minutes each Hip

        Home 
        Raul D puts on quite a show during yesterday's WOD

        Learn More about the Ragnar Relay!

        What's all this Ragnar talk about?  The Ragnar is a series of team
        relay races taking place around the country.  Crossfit South Brooklyn
        is putting together one or more teams for the New York Ragnar taking
        place in May.  Each team is made up of 12 runners that will complete
        the 178 mile course from Woodstock to NYC.  Each team member will
        complete 3 legs of the course, legs range from 2.7 to 8.3 miles and
        are of varying difficulty.  Total distance per runner ranges from 11.6
        to 19.7 miles.

        This will be an unforgettable experience!  But there is a lot to talk
        about in order to gather our team(s) together.  If you are interested
        in attending an informational session to learn more contact Sarah H at
        sarah(AT)frenchfrieswithpepper.com with your contact info so she can
        keep you updated with announcements.  This is no obligation and no
        commitment, you are only signing up to learn more, so why wait?

        In the meantime, visit http://www.ragnarrelay.com/ to learn more!

        ____________________

        Rob Orlando does 30 muscle-ups, Isabelle and Grace in 10 minutes Crossfit.com
        The Whole9 kids encourage you to Steal this Meal Whole9life.com

        | Filed Under: Workout of the Day

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