3-3-3-3-3

Post loads to comments.
compare to 2.9.09

Accessory Work
Dumbbell Press 5-5-5-5-5
Knees To Elbows 3×8

David McGrath puts on a handstand clinic


We've made three new additions to the CFSBK Community Links tab:

NYPD
New York's Police Department and Law Enforcement Agencies
NYFD
New York's Fire Department and Emergency Service Agencies
Human Rights Campaign
Working for lesbian, gay, bisexual and transgender equal rights

We're proud to have members belonging to each of these organizations at SBK.  Please check out the new links located at the bottom right of the blog.  If you're affiliated with a particular organization and would like us to post their link, please let me know.

"As Rx'd" CrossFit iPhone App
Maybe Shoeless Joe was onto Something? BB GAdgets
Are Running Shoes a Waste of Money? Mail Online

Josh Ollies a Barbell

May's Foundations cycle is SOLD OUT.  Email David@CrossFitSouthBrooklyn.com to reserve your spot for June's cycle which will be held on,
Mondays and Thursdays at 8pm on the following dates:
6/1, 6/4, 6/8, 6/11, 6/15, 6/18, 6/22, 6/25 

Do you have a standard bed time? On average, how many hours a night do you sleep?

2009 CROSSFIT GAMES AFFILIATE CUP CHALLENGE CrossFit
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Which Meat Harms our Planet the Least? Slate

5 Rounds For time of:
10 Mid Hang Power Cleans, 135 lbs
15 Wall Ball Shots, 20 lbs

Post time to comments.

Accessory Work
Partner PNF Stretch

Thanks to Jeff, Jay, Keith W and everyone who came out for the Gymnastics Cert this weekend.

We'll post the whole photo set from the certification in about a week, stay tuned!

Paleo in a Nutshell Part 2: Exercise

Juliana and Jacinto warm up on the rope

Pre Qualifier WOD at CrossFit Hoboken
"Many people have been playing with the idea of gatheing up all the local competitors for the Regional Qualifiers and having a prequalifier WOD.  We are proud to announce that Saturday, May 2nd we will be holding such a workout. Actually it will be 2 workouts. The first will be at 9 am and the second at 12 pm. We are not limiting this to only Qualifier contestants. Anyone is welcome to attend.
The Price for Competing will be $20 per person. The same as our standard drop in rate. Hope to have a nice turnout. Sincerely, Craig Parcells.
You my register online in our schedule link."

Job Opportunity at CrossFit Staten Island
"My name is Vincent Amarino and I am a co-owner of the first and only CrossFit on Staten Island (CrossFitstatenisland.com) which I am very proud of. The reason for this email is unfortunate. Do to my career as a Police Officer and family commitments I can no longer grant the time necessary to maintain my end of the business. I operate the evening and my partner Donald operates the mornings. It would be a shame if Staten Islands only CrossFit would be lost.We also demand to keep the authenticity of our CrossFit with certified CrossFit trainers as well. I will be willing to negotiate a deal for my half of the business or accept qualified trainers willing to teach classes in the evening. If anyone can give me any advice on this matter or know of any trainers interested in this beautiful facility, it would be appreciated greatly.
Email vinny@CrossFitstatenisland.com

Who went out to the park (CFSBK v1.0) yesterday for "Helen"?

Gather 'Round the Cadaver' Slate

Complete 7 Rounds of:
:20 Deadlift, 225lbs
:40 Rest
:20 Burpees
:40 Rest

Post reps completed to comments

Todays WOD is a modified version of a CF Football WOD.  Athletes may choose to substitute Double Unders, Box Jumps or Lateral Jumps over a barrier for Burpees.  If 225 is too much for you to Deadlift, divide your 1RM by 1.4 to scale.

Accessory Work
Strict Pull-Ups 3×5
Lecture Series: Understanding Sarcoplasmic Vs. Myofibrillar Hypertrophy

Brian goes overhead

Below is the list of people who are interested in hotel/travel with SBK for the Qualifiers. If you would like to join the group, please email Margie (margie@crossfitsouthbrooklyn.com) no later than Friday morning (4/24). We will likely leave Friday afternoon and return Sunday evening. We are working on group travel arrangements and will keep everyone posted.
 
Anne and Rob, Laurel and Malcolm, Vadim and Olga, Dan R, Charmel, Erik, Sameer, Jeremy, Sal, David O, Margie, Jacinto Juliana and Brandy

There are no classes this weekend for our first Gymnastics Certification.

Workout Tips for Jihad Offered by Al-Qaeda Supporting Magazine Telegraph
Want to Go Faster? You Need a Trainer NY Times
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New High-Speed Rail Plan for US Arch Daily
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