For Time:
Row 500 meters
30 Burpees
10 Shoulder to Overhead, 165 lbs

This workout was used in the NorCal Qualifier

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Suggested Back Off

Accessory Work
Spend some time outside today.

Ryan swings the 2 pood

Chris Spealer does today's workout in 3:33 at 135lbs bodyweight CrossFit Games
"Creepy European Chair Demo"

1-1-1-1-1

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compare to (5×3) 6.17.09 and (5×1) 12.22.08

Accessory Work
4 Rounds NFT:
Toes to Bars, 10 Reps
Lateral Planks :35 Each Side

Monkey See, Monkey Do
Kudos to all our parents who make the time to set a good example for their children

MEBBBK: Max Effort Black Box (Brooklyn!)
Today is the last day of our Mid Hang Power Clean, High Bar Back Squat and Bench Press strength cycle.  We're going to encourage a back off week from tomorrow until 7/4 when we'll kick things off with a STORM. 

The next cycle's movements are:
Total Body: Push Jerks
Lower Body: Front Squats
Upper Body: Weighted Chin-Ups (Overhand). 

For those of you unfamiliar with the MEBB, we choose three movements and cycle them through a descending rep scheme over four weeks. The Max Effort days have been posted in the CFSBK Calendar if you'd like to see how it breaks down through July. Much thanks to Coach Michael Rutherford for developing the MEBB. program.

Notes:
Jerks are following a 5×3, 5×3, 5×1 rep scheme
Foundations Graduates will be doing strict Presses instead of Jerks and follwing a 5×5 rep scheme throughout the entire cycle.

Happy Travels, Margie. We'll see you after the Games!

CrossFit South Brooklyn Mind Body Online loves you. Love it back?

Julie shows off her Kettebell juggling skills from Accessory Work 6.21.09

Congratulations to all our new Foundations Graduates!
Julie Edmonds, Lisa J. Matthew, Ben Walsh, Ariel Kalishman, Samir Chopra, Joe Williams, Cloyde Mills, Samantha Hay, Vincent Dugan

JULY FOUNDATIONS
We've still got room in next month's cycle for any last minute sign ups.  Please contact David(at)CrossFitSouthBrooklyn.com if you're interested in registering for July Foundations.
Dates: 7/2, 7/6, 7/9, 7/13, 7/16, 7/20, 7/23, 7/27
Class Times: Monday and Thursdays at 8pm

Also, if you haven't already, please sign up for CrossFit South Brooklyn Mind Body Online.  More info on registering and purchasing a package here.

What is your favorite Cheat food?

As Many Rounds as Possible in 20 Minutes of:
10 Wall Ball Shots, 20lb
10 Kettlebell Swings, 2 pood
10 Pull-ups

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Accessory Work
Foam Roll

Nick and Jackie

Remember that once a package you've purchased on Mind Body Online is active you Must sign in at the computer every day before class.  Simply type your name in and check the class you're attending.

If you haven't already created a user account, please do so now.

CFSBK vs. CFNorCal "Jackie" Photo set!
Can You Get Fit in 6 Minutes? NYTimes

1-1-1-1-1

High Bar Position

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compare to 6.14.09 and 4.13.09

Accessory Work
1 one-arm kb clean to 1 kb jerk to 1 overhead squat (right/left)
2 one-arm kb cleans to 2 kb jerks to 2 overhead squats (right/left)
3 one-arm kb cleans to 3 kb jerks to 3 overhead squats (right/left)
etc…

You don't put the bell down at all – any rest is going to be done in the rack and overhead positions. This complex is a variation of the clean and squat combo that Dan John introduced in the thread Kbell Dbl Clean to Dbl Front Squat.

A row of rowers for "Jackie"

There were some really great WOD ideas put out by our crew yesterday.  Lets see if some of them make it into the rotation..

Why is crummy American Food So Popular in Japan? Slate
Stadion Stretching Info
Make London like Bogota BBC