65%x5
75%x5
85%x5+

If you’re following a linear progression add 2-5lbs as appropriate.

Post loads to comments.
compare to 3.8.12 or 2.23.12

3 Attempts at:
500m Row
or
400m Run

Rest about 3 minutes between attempts. Choose your weakest modality or mix and match.

Post times to comments.

Coach Margie stays fit while her broken foot heals

Speaking of Coach Margie, her, Coach Jeremy and former CFSBK Coach Gillian M are all in Witchita this week training with Mark Rippetoe.  Have fun and train hard, guys!

WOD 12.4 Announced

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls
90 Double-unders
30 Muscle-ups

Women’s Rx Wall Ball: 14lbs to 9′ target
Men’s Rx Wall Ball: 20lbs to 10′ target

This workout is reminiscent of the Bar Facing Burpee, Overhead Squat, Muscle-Up workout from last year where it works more like a chipper than a traditional AMRAP.  To even clear 1 round is a huge accomplishment and only a small percentile will get to the second round.  What is your strategy to get through the Wall Balls? How far do you think you’ll get?

Watch 2010 Men’s CrossFit Games Champ Graham Holmberg perform this workout here.

________________
Workout Demo: “Karen” 150 Wall Ball Shots For Time CrossFit
Scaling Karen CrossFit
Sweet Sweat (For Dan B)

65%x5
75%x5
85%x5+

If you’re following a linear progression, add 2-10lbs as appropriate

Post loads to comments.
compare to 3.7.12 or 2.22.12

5 Rounds Not For Time of:
:30 Hollow Hold or Rocks
20 Unbroken Kettbell Swings
10 Overhead Reverse Lunges, 55/35

The Kettlebell Swing should just clear your head, these are not competition standard swings.
The lunges are 10 reps total, or 5 each leg. The load should feel heavy.

Not Your Average Gym

Go Team CFSBK!

As of right now CFSBK is ranked 61st in the North East Region out of 169 teams.  We’re also sitting at 643rd place out of 1,788 worldwide.  For a full report on all our athletes per workout, check out the Open Link at the bottom of the navigation bar on the left.  Good luck to Team CFSBK as WOD 12.4 gets announced tonight!

New Group Training Rates Start Tomorrow

As detailed on 1/30/12’s post (copied below) we will be changing over to the new Group rates effective tomorrow. When your current contract is set to renew after the 15th you’ll be asked to switch over to the new recurring memberships. So if you usually get charged the 28th , on March 28th you’ll make the switch. If you’ve got any questions, or concerns, please contact David(at)CrossFitSouthBrooklyn.com

_______________

CrossFit South Brooklyn will be implementing some increases in Group Class training rates that will take effect on March 15th. Since our humble beginnings under the F line back in 2007 CFSBK has never raised prices but due to increased overhead costs and substantial investments into our program, the time has come for a little bump.  In the past 2 years alone our gym has grown exponentially and invested right back into the business to ensure a high quality experience for all our members. Firstly, we made the big plunge and moved into our current home here at Degraw Street as well as added 3 coaches (Jess, Noah and Josh) to our team. On top of that, we upgraded the website, acquired boat loads of new equipment, hired a nightly cleaning staff, increased the number of weekly classes, training options and are currently in the process of hiring HIRED (Jess Fox!) a full time office manager. Finally, we’ve spent thousands of dollars on staff education to ensure we can provide the best experience for everyone who walks through our doors.

We firmly believe that CFSBK is one of the best physical culture establishments in Brooklyn (and beyond!) and we can’t wait to take everyone along on our continued growth and development.  We appreciate the commitment and the hard work everyone puts into their health and count ourselves lucky to be a part of your journey.

CrossFit Group Classes

Drop in
New Rate: $25 (+$5 per class)

10 Class Punch Card
New Rate: $200 (+$1.50 per class)

2xW Membership
New Rate: $175 (+$2 per class)

3xW Membership
New Rate $215 ($1.50 per class)

5xW Membership
New Rate: $230 (+$1 per class)

DISCOUNTS

We’re increasing our discounted membership rates from 10% to 15%.  The following populations will be eligible for discounts:

+ Military/Armed Forces
+ NYPD and All State/Local/Federal Law Enforcement
+ FDNY
+ EMS
+ Students
+ Teachers* New!

All current memberships will stay active through March 15th at which point we’ll start transferring to the new prices. We’ll honor the current rates to your first charge after March 15, so if you get charged the 20th of each month, on March 20th you’ll be asked to switch over to the new contracts.

_________________

7 Habits of Highly Effective Benchers T-Nation (WFS Version)
Nia Shanks: Lift Like A Girl
Body Types and Nutrient Ratio Recommendations

Book Club Superstar Shaye L Gets Her Bounce On

Happy Belated Birthday, Dave E!

Check out recent pics from the CFSBK Paleo Potluck, Open WOD 12.2 and the most recent CrossFit Total at our Flickr Page!

Congratulations to the Following SBKers

Jess B: 600lb CFT, 105lb Bench Press
Charlotte K: 10 Unbroken Kipping Pull-Ups
Katie M: Reclaimed her Chin Up
Bev W: 7 Double Unders, Bench 80x5x3, BSQ 132.5x5x3, Deadlift 145×5, Clean 80x3x3
Tom S: 44 Double Unders
Josh M: 6:48.6 2000m Row
John MC: 215 Bench Press
Steph P: 100lb Snatch, 500lb CFT
Jeremy F: 220 Press, 325 Bench Press
Kiki: 1RM Chin-Up, bodyweight + 45lbs
Dan B: 1RM Chin-Up, bodyweight + 140lbs
Laurel: 1RM Chin-Up, bodyweight + 54lbs
Dan E: 1190 CFT
“Worm”: 1RM Chin-Up, bodyweight + 30lbs

The CFSBK Book Club, Round 2

Spend 15 Minutes Working Up to a touch and go Heavy Triple

Post loads to comments.

5 Rounds for time of:
7 Hang Power Cleans 115/75
7 Burpees
30 Double Unders

Post time and Rx to comments.

Buck Furpees!

Kipping Pull-Up Work Shop

Noah’s Kipping Pull-up workshop will be Sunday, March 18th at 1pm

Kipping pull-up require a significant amount of integrity in the shoulder girdle and as such this class requires a buy in of  1+ Strict Pull-Up (women) or 3 Strict Pull-Ups (men).  The class will be a $10 drop-in and space is limited to 8 participants.  Email Noah(AT)crossfitsouthbrooklyn.com to sign up, make sure to mention your max number of dead hang pull-up and issues you’ve had learning/perfecting the kip so he can better prepare to get you swinging smoothly.

Who are your favorite comedians?
__________________
Amazing Acrobatics! The 5 Disciplines of Group Gymnastics
Why I Don’t “Got Milk” CrossFit West
Gontrolling Your Competition Nerves gubernatrix

75%x5
85%x3
95%x1x3

Post loads to comments.
Compare to 2.11.12 and 1.20.12

In teams of two with partners alternating to complete entire rounds:

As Many Rounds As Possible In 30 Minutes of:
20 yard Bear Crawl
270 meter Run
20 yard Bear Crawl

Post total rounds completed to comments.

Thank You! 

Thanks to everyone who came out to the Paleo Potluck last night bringing food, drink, family and friends. Congratulations to our big Paleo Challenge Winners:

Men
1. Sergey B
2. Dave E
3. John M

Women
1. Kristen H
2. Sara LR
3. Rebecca B

Join One of Our Upcoming Strength Cycles

Join Coach Jeremy for his Strength Cycle and spend the 8 weeks building your squat, press, deadlift, bench press and power clean.  There’s strong and then there is Strength Cycle strong.

Upcoming 3x Per Week Cycles
Cycle A  (Novice Program)
3/19/12 – 5/11/12
Mondays and Wednesdays from 7:00-8:30pm
and Fridays from 6:00-7:30pm

Cycle B (Intermediate/Advanced)
3/20/12 – 5/13/12
Tuesdays and Thursdays from 7:00-8:30pm
and
Sunday from 10:00-11:30am

Upcoming 2x Per Week Cycles
Cycle C (Morning)
3/19/12 – 5/9/12
Mondays and Wednesdays from 6:30-8:00am

Continuing Education
3/20/12-5/10/12
If anyone is confused as to which cycle they belong in, they can contact Jeremy to discuss placement.

Cost
3x Per Week Cycles:
$300 paid upon registration and then another $300 at the halfway point

2xW Cycles:
$200 paid upon registration and then another $200 at the halfway point

Class Sizes
Space is limited to 8 participants

Class Length
One hour and thirty minutes

You can register for all cycles HERE.

Email Jeremy(AT)crossfitsouthbrooklyn.com with any questions.
________________
Knee Pain Cathletics