A blast from the past

CFSBK started with one coach and one member in a playground and has since flourished into a thriving little gym on Degraw street.  While the faces, locations and equipment have evolved over the years, what has never changed is that every single day people show up with the intention of getting better through hard work.  We would like to take this moment to acknowledge your efforts and thank you for contributing to our collective history.  We’re proud of everyone who consider themselves a CFSBKer and are excited about all the new experiences on the horizon! 

Rest Day WOD:
Acknowledge someone special in your life today.  Tell them why you’re proud of them and what they mean to you. Yesterday a lot of folks mentioned that they would have told their 15 year old selves that “things would work out” in the long run.  Perhaps you could acknowledge someone who helped you get where you are today.  Maybe there’s someone you know who could use that advice now.

Spend 20 minutes working your handstand with a spotter. Your goal is to work on maintaining a better position over a longer time. Come down if you start to break at the shoulder, spine, or hip.


As many rounds as possible in 16 Minutes of:
20 Sit-Ups to Target
15 Box Jumps, 24″/20″
10 Push-Ups or Ring Push-Ups

Sit-Ups terminate when both hands touch a target placed just beyond your feet. Elbows must finish above knees
Box Jumps are 2011 Games Standards

Post rounds and Rx to comments.

Coach Jeremy (red sled) Gets Ready For a Foot Race

Opportunities
By David Osorio
(reposted from WOD 7.3.11)

Today’s workout contains 3 calisthenic movements in addition to a run. The advanced version which is posted above contains 288 repetitions in total.  That’s 288 opportunities to ingrain and develop the motor skills and strength required to successfully perform these seemingly simple movements.  Will your first push-up look like your 96th?  Will your 144th air squat include planted heels, full depth and a neutral spinal position?  Range of motion is only one component of functional movement.  When you initiate a movement, what happens between the start and finish dictate the adaptation you’re pursuing.  Soft technique builds soft athletes.  Lazy attention to details builds laziness inside and outside the gym. Virtuosity is defined in Gymnastics as “performing the common uncommonly well”.  Will you settle for mediocrity today, or will you pursue virtuosity? No opportunity is too small!
Happy WODing!

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If you could travel back in time to when you were 15 years old, what advice would you give yourself?

EMOTM for 8 minutes
2 Power Cleans
1 Clean and Jerk
Go heavy as you can handle with good technique.

Post loads to comments.

then,

“Unbroken Fran”
21-15-9 reps
Thruster 95/65
Pull Up
You have 10 minutes but this is not “for time”. Your goal is to break up the sets of thrusters and pull ups as little as possible, with Rx’d being unbroken. If you already have an unbroken Fran then go heavier on the thrusters and consider doing the pull ups strict.

Post time and RX to comments
Compare to 9.10.11 and 8.27.11

Nino D. Gets Serious about Front Squats

King of Queens Competition at CrossFit Quens

Fellas, do you think you have what it takes to be “King”? This king will not be decided by Divine Intervention but by a test of skills against the best that the city has to offer. Enter the Gauntlet of 4 events across numerous modalities to see if you are strong and fast enough to wear the crown! As an added bonus, this event will serve as a great tester of where you stand against the same people you will be competing against in the 2012 CrossFit Open Sectionals!

For more information and to register, click here

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How do you plan to approach today’s WOD? Make sure to watch the video below and make note of how relaxed, consistent and efficient Spealler is.
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Chris Spealler does “Fran” in 2:05 CrossFit
Expect the Unexpected w/ Leah Polaski a CFJ Preview CrossFit
It’s Ok to Wear a Lifting Belt Site Gone Bad
Laura Phelps-Sweatt 100lb Kneeling Jump Youtube

3×3

Add 2.5-10 lbs to last week as appropriate

Post loads to comments.
(e4/5) Compare to 11.19.11

6 Rounds of:
250m Row
Work with a partner or 2 and keep the erg moving, resting at about a 2-to-1 or 3-to-1 ratio

Post times to comments.
Compare to 7.14.11

Everything in it’s Right Place

Happy Belated Birthday to Dan G!
Congratulations to Craig C. on his 125lb weighted chin-up!

Indy-Stand Storage PSA

Today’s blog photo shows how the indy stands should be stored.  The largest (rogue) stand is against the corner with the other ones lined up next to it. Each base is oriented so when you look down you should see an “H” not an “I”.  There should only be 2 stands on each footprint.  Thanks, MGMT!

CFSBK Shopping Spree!

We’re always looking to update our equipment stock to provide the best tools to help you get stronger, faster and fitter and so we made a nice big pre-Christmas order!  Here’s a list of new equipment that’s been ordered that’ll be coming to the gym over the next few weeks.

• 6 Barbells-2-45lb, 2-33lb, 2-22lb

• 6 Slamballs- 2-15lb, 2-20lb, 2-30lb

• 4 Medicine Balls-2-20lb, 2-8lb

• 4 Iron 25lb plates

• 2 Rogue R3 Racks to ultimately replace the white power cages

We’re also in the market for a safety squat bar!  We hope you’re as excited as we are for the new toys!

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“Out the Door” with Dan Cerillo Crossfit
Sports Psychology for CrossFit Part 1 & Part 2 Youtube
Sports Psychology for CrossFit Part 3 & Part 4 Youtube

Chris A. says “Cheese”

There are NO group classes or evening Open Gym today.  The gym will be open from 12p-2:30p for Open Gym with Coach Jeremy.

Tough TitsDay Powerlifting Meet Still Has Space!

We are hosting our first powerlifting meet and it’s for ladies only! 

What: 3 attempts at a 1 rep max of Backsquat, Bench Press and Deadlift
When: December 17 at 2pm
Who: SBK women who have been attending group classes for at least 3 months
How much: $20. Includes participation and a bench press/rules clinic with Margie on December 1 at 8pm.
Registration deadline is December 10, 2011

For more information contact Margie(at)crossfitsouthbrooklyn.com

Register here!

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DeFranco Prowler Training T-Nation
Brinicle: Ice Finger of Death! BBC
Study Finds Link Between Red Wine and Letting Mother Know What You Really Think The Onion