Warm-up
Add 6 Kip Swings to the top of each round of your warm-up

Kettlebell Swings 101
Ring Push-Ups 101

15 Minutes of:
20 KB Swings
10 Ring Push-Ups

Post load to comments.

Marian L. Walking the Walk at SS Event 1

We’re back on our regular group class schedule today!  All classes meet at their regular times. 

Happy Belated Birthday to Greg N. and new dad Daniel O!

Strength Cycle Total This Wednesday!

8 weeks have gone quick and Jeremy’s intrepid Strength Cyclers have been squatting, deadlifting, pressing, benching and cleaning in preparation of this Wednesday’s Total.  Come watch and hoot and holler and show your support as these men and women try and set new PRs in their Squat, Press and Deadlift.  The fun starts at 6p!

2011 NYC Barefoot Run

On September 24-25th, NYC is hosting a 2-day “Woodstock of Wild Human Animal Mayhem” all centered around barefoot running.  There will be clinics, lectures, and a run on Governor’s Island.  Join presenters Christopher McDougall, Dr. Daniel Lieberman, Erwan Le Corre as well as BOTH Barefoot Ken and Barefoot Ted Bob and many others.  For more information and registration go here. 

Fight Gone Bad House Teams 14 and 15

Team 14
Asta Fivgas
Ryan Piester
Ariel Kalishman
Bjorn Bellenbaum
Earl Loria

Team 15
Dan Langevin
Matt Ufford
Billy Keefe
Charlotte Kaiser
Sameer Parekh

The CrossFit South Brooklyn Affiliate Team has cracked into the top 25 affiliates in fundraising with $4,655.00 raised! We’re sitting at 23rd overall and edging our way up.. watch out CrossFit Providence!

Top 5 Fundraisers:
Peter Mattis: $850
Yoshi Stone: $650
David Osorio: $600
Chris Paschke: $500
Josi Stone: $325
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Which hit you harder: Irene or Jacinto Storm?
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Earning the Right Iron Maven
Understanding Your Fascia Running Times
As Farmer’s Markets Boom, Some Fear a Glut NY Times

Red Hook

CFSBK is Closed Today!

If you were going to write a workout named “Irene”, what would it be?

21-15-9 Rep Rounds for Time of:
Thrusters, 95/65
Pull-Ups

Post time and Rx to comments.
compare to 5.23.11

ALL HAIL FRAN!

NO Subway Series Event Today

Due to the MTA shutting down public transportation today at noon, the final event of the 2011 CF Subway Series has been postponed until 9/10/11. Competitors will receive more information about the updated plans via eventbrite.  We’re still going to run “Fran” as a pretest for everyone today.  You’re welcome? Also, there is NO Active Recovery OR Teaser Today

Post Workout Meal at Bierkraft

Bierkraft is making a special paleo meal to refuel after Fran today! Get a half chicken, tropical jicama slaw and bacon sweet potato salad to satisfy your big hunger PWO. Big thanks to Ben G, co-owner of Bierkraft and SBKer extraordinaire for setting up this special!

“IRENE”

Because SBK is in a category C flood zone, we’re going to ask folks who show up today to help move some equipment so that should Degraw Street flood we don’t lose all anything. Thanks for your understanding and support! Also, we are not planning on being open tomorrow (Sunday) Stay tuned to the blog for more updates.

Stay Safe everyone! Are you in a Flood Zone? What are your Irene Plans?

CrossFit South Brooklyn Team Total: $3,445.00

Subway Series Event 4 is Postponed!

Due to the MTA shutting down public transportation tomorrow at noon we’re going to have to cancel the Subway Series.  Many folks competing from other gyms won’t have any way to get back to their homes after the event.  The new date for Event for will be 9/10/11 at the same times.  Color us bummed!

We’ll be running a normal Group Class Schedule tomorrow with the exception of NO Active Recovery or Teaser Classes.

Fight Gone Bad House Team 13

Samir Chopra
Shawn Sadjatumwadee
mindy shikora
Melissa Lloyd
Dan Reshef

Post Workout (Pre Irene) Meal at Bierkraft..

Bierkraft is making a special paleo special on Saturday! Get a half chicken, tropical jicama slaw and bacon sweet potato salad to satisfy your big hunger PWO. Big thanks to Ben G, co-owner of Bierkraft and SBKer extraordinaire for setting up this special!  Since there i no subway series, lets not leave ben out in the rain on this one, stop by Bierkraft and get your PRE-Irene Half Chicken!

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Which Cooking Oil To Use? The Natural Recovery Plan
The Science Behind Hangovers BBC
Thoughts on America’s Most Obese Region NPR
New Study Finds Best Sunscreen Is Layer of Human Blood
Daniel Frankels Home CrossFit Gym CrossFit
I’m Really Happy: Amy Dracup CrossFit Games

30 reps for time of:
Clean and Jerk 135/95

7 Minute Cap

This WOD is ideally done incredibly fast, in 2-4 minutes or less, which is why we’ve done a 3-4 minute cap on her before. You can scale this to be able to achieve the desired result or, maybe today you go for a heavier weight and gut it out…if you’ve got the guts. Either way your goal should be to STAY ON THE BAR…you only need to chalk up once before the clock starts. No water breaks during Grace.

Post time and Rx to comments.
compare to 6.3.11

Joe O goes overhead at the CF Subway Series Event in Long Island City

We saw an absolute storm of PRs happening on the “Helen” leaderboard for the ladies this week.  Here are some of the top time put up by our femme fatales:

Melissa L: 10:04
Ellie M: 10:06
Christine D: 10:17
Jess F: 10:36
Jackie Z: 11:31
Kate D: 11:50

The CFSBK CSA Has been approved!

We’ve reached critical mass and the farms have agreed to host their CSA programs at CFSBK.  The first pick up will be on Sept. 7th or 14th, if you didn’t recieve an email from Margie about this yesterday and are interested in joining, please email her at Margie(AT)CrossFitSouthBrooklyn.com

Fight Gone Bad House Teams 12 and 13!

Team 12
Matt Katz
Katie Mohrhauser
Stephanie Paddock
Scott Jackson
Carlos Guerra

Team 13
Rickke M
Inka Hodes
kristen silverman
Nick Peterson
Nick Pines

Have you signed up for Fight Gone Bad yet?  If you plan on it, doing it TODAY is the perfect time to sign up.  If you procrastinate too much there might not be time to get an awesome shirt printed with your team’s name on it. Also- we recieved some notifications about people who joined the team but there was no name left on the submission form.  If your name is not listed here, you’re not on our team yet! Email David(AT)CrossFitSouth Brooklyn.com to get that squared away.

Our Affiliate Team total is at $3,135.00 raised for charity. Great work team!

Here are our top 5 Fundraisers so far:
Peter Mattis $850
Chris Paschke $500
Yoshi Stone $450
David Osorio $400
Maxwell Knight $450

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Rugged Maniac 5K Race coming to Brooklyn
New York’s Failed Earthquake Response Test NY Times
A Pull-Up Contest For Those Who Train On The Streets NY Times
Here in Red Hook Kickstarter
Caveman Diet Draws Grunts From Nutritionists Chicago Tribune
Why Do We Like The Taste Of Protien? Wired