CrossFit South Brooklyn

Established 2007

Back Squat | WOD 12.27.14

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Fitness: 3 x 5 Linear Progression
Add 5-10 pounds.
Performance: Work up to a Heavy Single (80-90% of 1RM), then Max Reps at 70% of 1RM (capped at 20). 

Post loads to comments.
e4/6
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Fitness
AMRAP 12 Minutes:
50 Calorie Row
40 Alternating Leg Goblet Reverse Lunges (20 ea)
30 Pull Ups
20 Push Ups 

Performance
AMRAP 12 minutes:
50 Calorie Row
40 Toes to Bar
30 Front Squats 115/75
20 Muscle Ups or Chest (20 Strict C2B Pull Ups sub for those who can do all the T2B but not MU)

Post rounds and Rx to comments.

Coach Fox leads a class through some hip openers during DROMs

Holiday Schedule Reminders

TODAY 12/27
Canceled: Yoga for Athletes 
All other classes are back to normal schedule 

WED 12/31 (New Year’s Eve)
On: 6, 7,8, 10, 12p, 430p, 530p, 630p
Canceled: 730p, 830p 

THUR 1/1 (New Year’s Day)
On: 10a, 11a*, 12p, 430p, 530p, 630p, 730p, 830p
Canceled: 6/7/8am

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Recordings That Made Waves: The Songs That Saved The Whales NPR
Worth Radiolab

Rest Day

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Our 10am Christmas WODers yesterday!

Holiday Schedule Reminders

TODAY 12/26
On: 9*, 10, 11*, 12pm, Open Gym
Canceled: 6/7/8am

SAT 12/27
Canceled: Yoga for Athletes 

WED 12/31 (New Year’s Eve)
On: 6, 7,8, 10, 12p, 430p, 530p, 630p
Canceled: 730p, 830p 

THUR 1/1 (New Year’s Day)
On: 10a, 11a*, 12p, 430p, 530p, 630p, 730p, 830p
Canceled: 6/7/8am

Reminder: The 2015 Look Feel Perform Better Challenge

It’s that time of year again… New Year’s Resolution time. While we think that it’s best to act in accordance with your goals and values all (or at least most) of the time, we also recognize that many of us use markers like the beginning of the year to kick start positive changes. Some of you have done this in years past, some of you are new to it so here’s the overview.

Who? The entire CrossFit South Brooklyn community
What? A six-week challenge meant as a collective kick start into healthier nutrition and recovery habits.
Where? Right where you are. You’re encouraged to organize “rest day dinners” either in your homes or out at restaurants with fellow participants and there’ll be LFPB Challenge forums that you can look to for daily support. The key is consistent practice every day.
When? We’ll have a kick off meeting and Q&A on Sunday, December 28, at 4pm that outlines the challenge which will run from Saturday, January 3, 2015 through Friday, February 13, 2015. We’ll wrap up with a potluck and awards ceremony on Saturday, February 21nd.
Why? To look, feel, and perform better! And, for some sweet prizes!

For more information, click on the black widget box in the right column (or click here), or even better, attend the kick off meeting THIS SUNDAY at 4pm!

Christmas WOD 12.25.14

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Partner AMRAP 25 Minutes:
12 Power Cleans 135/95
25 Squats
14 Burpees

Post reps and Rx to comments.

Coaches NoRo—and the whole staff at CFSBK—wish you a happy holiday! 

Holiday Schedule Reminders

TODAY 12/25 (Christmas)
On: 8, 9*, 10
Canceled: Everything else (including Yoga for Athletes)

FRI 12/26
On: 9*, 10, 11*, 12pm, Open Gym
Canceled: 6/7/8am

SAT 12/27
Canceled: Yoga for Athletes 

WED 12/31 (New Year’s Eve)
On: 6, 7,8, 10, 12p, 430p, 530p, 630p
Canceled: 730p, 830p 

THUR 1/1 (New Year’s Day)
On: 10a, 11a*, 12p, 430p, 530p, 630p, 730p, 830p
Canceled: 6/7/8am

Front Squat | WOD 12.24.14

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Fitness: 3 x 3 Linear Progression
Add 5-10 pounds to last week. 

Performance: Work up to a Heavy Single (80-90% of 1RM), then Max Reps at 70% of 1RM (capped at 20) 

Post loads to comments.
e4/6
_____________________ 

AMRAP 7 Minutes:
10 Double Unders
2 Deadlifts 275/185
20 Double Unders
4 Deadlifts
30 Double Unders
6 Deadlifts
40 Double Unders
8 Deadlifts
50 Double Unders
10 Deadlifts
60 Double Unders
12 Deadlifts
70 Double Unders
…add 2 deadlfts and 10 double unders until time is called

Post rounds and Rx to comments.

Just like ground-based mobilizations we use to exaggerate ranges of motion for the hips, we can use the PVC as a blocking implement to help move the shoulders through a full range of motion before training. Here, supple leopard Rachel mobilizes during the QOD.

December Holiday Schedule Reminders

TODAY 12/24 (Christmas Eve)

On: 6, 7, 8, 10, 12p, 430p, 530p, 630p
Canceled: 730p, 830p

THUR 12/25 (Christmas)
On: 8, 9*, 10
Canceled: Everything else (including Yoga for Athletes)

FRI 12/26
On: 9*, 10, 11*, 12pm, Open Gym
Canceled: 6/7/8am

SAT 12/27
Canceled: Yoga for Athletes 

WED 12/31 (New Year’s Eve)
On: 6, 7,8, 10, 12p, 430p, 530p, 630p
Canceled: 730p, 830p 

THUR 1/1 (New Year’s Day)
On: 10a, 11a*, 12p, 430p, 530p, 630p, 730p, 830p
Canceled: 6/7/8am

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The New Bionics That Let Us Run, Climb, and Dance TED
4 New Movements You Will See In The 2015 Crossfit Open The WOD Life
The New Nutrition Secret The Huffington Post

Rest Day

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Coach McD being a good bar partner and spotting Coach Fox, who wrote a great article this summer called “How to Be a Good Bar Partner.” Check it out!

  • Happy birthday, Elisabeth S.!

December Holiday Schedule Reminders

TODAY 12/23 

Canceled: ACTIVE RECOVERY

WED 12/24 (Christmas Eve)

On: 6, 7, 8, 10, 12p, 430p, 530p, 630p
Canceled: 730p, 830p

THUR 12/25 (Christmas)
On: 8, 9*, 10
Canceled: Everything else (including Yoga for Athletes)

FRI 12/26
On: 9*, 10, 11*, 12pm, Open Gym
Canceled: 6/7/8am

SAT 12/27
Canceled: Yoga for Athletes 

WED 12/31 (New Year’s Eve)
On: 6, 7,8, 10, 12p, 430p, 530p, 630p
Canceled: 730p, 830p 

THUR 1/1 (New Year’s Day)
On: 10a, 11a*, 12p, 430p, 530p, 630p, 730p, 830p
Canceled: 6/7/8am

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Johnny T on ‘Manspreading’ New York Times
Christopher Walken Dance Now
Holiday Health Hurdles and How to Handle Them Hello Healthy

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