Forward Rolls

This Thursday (T-Gives) we're putting on a TurkeyFit 5K run in Prospect Park.  If you'd like to participate, please send Christian(at)CrossFitSouthBrooklyn.com an email so we know to expect you.  We plan on meeting at the Grand Army Plaza entrance at 9am sharp.

The Mobility and Recovery Intensive is SOLD OUT.  If you'd like to preregister for next month's cycle, please email Christian(at)CrossFitSouthBrooklyn.com.  Feel free to include what days and times would work best for you.

What is your favorite Gymnastics/Calisthenic movement?
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The Black Box Summit Or How I Got Fired from the CrossFit Nutrition Certification Robb Wolf.com

3-3-3-3-3

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Skill Work
Handstand Push-Ups, Part 1

Nino's 5×5 Front Squats

A slow motion video of Jeremy's on the minute Snatches

Handstand Development Exercises

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Why Exercise Makes you Less Anxious NY Times

Want to be more flexible?  Move better? Perform better? Just feel better? Have you been “kinda stretching sometimes, sorta”, but making little if any progress? Many folks recognize that they have range of motion deficits but are not sure how to go about getting results in reducing them.
 
Better mobility will translate to better quality of movement, which can mean: bigger lifts, a faster 5k, a better “Fran” time, and more energy overall.
 
During this 4 week course you will:
  + Learn to identify where you’re tight, and find out what’s on the other side of that tightness, by participating in both static and movement based assessments.
+ Learn to recognize how some of your daily posture strategies can lead to muscular inhibition, in turn leading to movement dysfunction.
+ Take the voodoo out of techniques like: Self Myo-Fascial Release*, and Neuro-Musclular, Dynamic, and Static Stretching.
+ Spend some dedicated time* working on mobility, during class and during in-between class homework sessions.
+ Learn specific mobility based warm-ups to use pre-workout.
+ Receive take-home materials to guide you through the process.
+ Finally start to move and feel better!

Upcoming Cycle Details
Dates: 2/20, 2/28*, 3/6, 3/13
All Saturdays at noon except for Sunday 2/28 at noon
Cost: $115
Register Here!

*Each participant will receive a Foam Roll and a Myo-Fascial Release ball.
**Class size limited to 8 to ensure quality.

For time:
Row 500m
40 Kettlebell Swings, 1.5/1 Pood
30 Pull-ups
20 Thrusters, 95/65 lbs
10 Burpees

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compare to 8.22.09

Assistance Work
Foam Roll

Weekend Mornings

Friendly Reminder
Classes are at 10, 11 and 12 today.

Mobility and Recovery Course at CrossFit South Brooklyn

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Community and Camaraderie are the Foundations of 21st Century Business experiments and essays

5-5-5-5-5

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Skill Work
Handstand Practice

Conditioning
"Death by Burpee"

Knee, Hip, Shoudler and Elbow

Happy Birthday, Ariel K!
Happy Birthday, Keith W!
Welcome, Jeff and Sherry from OPT!


Inaugural Mobilty and Recovery Course at SBK!
Want to be more flexible?  Move better? Perform better? Just feel better? Have you been "kinda stretching sometimes, sorta", in an attempt to get there? Many folks recognize that they have range of motion deficits but are not sure how to go about getting positive results in reducing them.
 
This 3 week, 6 session course will cover the following:
 
-Static and movement based assessments where you'll learn to identify where you're tight, and find out what's on the other side of that tightness.
-How some of your daily posture strategies can lead to common muscular inhibitions and movement dysfunctions.
-Taking the voodoo out of how to do doing something about it using myo-fascial release, neuro-musclular stretching techniques and warm-ups based on  common disfunctions.
 

Schedule
Monday and Wednesday evenings from 6-7pm on the following dates:
11/30, 12/2, 12/7, 12/9, 12/14, 12/16.

Class Size
Space is limited to 6 participants

Cost
$100

Coach Fox's Credentials
+ 4+ Years experience working with a diverse population from 8 to 80 yrs old, from seasoned athletes to pre/post rehab, pre/post partum, cardio-pulmonary diseases, and orthopedic concerns.
+ AAS degree in Exercise Science – CUNY Kingsborough
+ National Academy of Sports Medicine – Certified Personal Trainer and Corrective Exercise Specialist
+ CF Level 1 Certified

 
For more information and to register contact: Christian(AT)CrossFitSouthBrooklyn.com