Every Minute On the Minute for 20 Minutes:
1 Hang Power Clean
3-5 Burpees

The HPC’s for this workout should be heavy enough that you’ve got to really get tight and organized to perform them, but light enough that you maintain perfect form.  If fatigue sets in to the point where you’re not pulling under fast enough or things start to get a little wonky, drop some weight. Your goal for today is and SPEED and CONSISTENCY on the HPCs. If you miss a rep you can’t attempt the weight again until the following round.  If you miss 2 reps in a row you need to decrease the weight at least 10 lbs. Pick a burpee rep scheme that will allow you to complete all the work before the :30 mark.

Watch this video to see the kind of tempo we’re looking for.

Post loads and experience to comments.

Double Half Jackie from Jeff Fleming on Vimeo.

Check out “Jefff” performing a sub-7 minute Double Half Jackie!  Jeff F follows our programming remotely from his garage in Canada. How cool is that?!

Congrats Team SBK!

Team SBK took first place at yesterday’s Subway Series event at CF Long Island City.  Click this link to see how all 22 of our athletes did.  Hooray! 2 events down, 2 to go including the final event at CFSBK.  Lets keep up the strong showing at these events and see if we can’t take home 1st overall this year.  We’re ever MORE excited about all the people who have come out to participate and the first time competitors, you guys are awesome!

Meet The Farmer This Wednesday at SBK

Interested in joining the CFSBK CSA?  This Wednesday at 6pm farmer’s Jerry and Andy will come by to talk about the program and give you a personal insight into where your food is coming from.  This is a great opportunity to get involved in the slow food movement and support local sustainable agriculture! If you’d like to come by and meet them please RSVP to Margie(AT)CrossFitSouthBrooklyn.com so we can guage interest and make sure theres enough room.  To read more about the CFSBK CSA program, click here.

Picnic Next Week!

Next Sunday CFSBK is going out for a community picnic and a little optional football.  Treat yourself, your friends and/or family to a day in the park.  Catch up with gym friends and meet new folks all while getting a healthy dosage of vitamin D.  All are invited and encouraged to go!  We’re going to assume anyone who doesnt come out for this either hates America or is allergic to fun.

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“Rebuilding Your Life Through CrossFit”
Nancy Raineri is 64 years old and has struggled with alcoholism for more than 20 years. She remains sober now thanks in part to CrossFit Sonora Sports and Fitness Center in Sonora, Calif.

2×10
Add 5-15 lbs to last weeks exposure as appropriate

Post loads to comments.
(e3/4) compare to 8.6.11

3 Rounds NFT:
8 FSQ Rack Reverse Lunges, each side
8 Get Up Sit Ups, each side

Go as heavy as you can on these with perfect form.

Post loads to comments.

Malcolm’s Sandy Handstand

Check out our own Martha S on CNN discussing the historical accuracy of, “The Help”.

Onward CrossFit Soilders!

Good luck to all the SBK’ers competing today in Event 2 of the CF Subway Series! We’ve got a great crowd headed out to LIC to represent through competition and comradery.  Let us know how you guys and gals all do!

Good Luck SUPers!

Some folks are also heading down to Rockaway Beach for the CrossFit WOD SUP (Stand Up Paddleboarding) event today. Post to comments your experiences today.. and Have Fun!!

What’s your favorite Beer?
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Denver Bronco Knowshon Moreno Training at CrossFit Verve Vimeo
The Beer Post CrossFit One World
8 Hours in Brooklyn Vimeo 

Today’s Rest day WOD is to.. Talk to someone new!  This can be someone you work with but never talk to, someone you buy coffee from every day but have never introduced yourself to or anyone else that you might cross paths with today.  We live in a large and crowded city where interactions with other people (especially strangers) are taken for granted and often avoided.  Take a few minutes to try to stimulate a short (or long!) conversation with someone today you wouldn’t normally talk to.
If you put yourself out there and it’s not recieved well, don’t take it personally just try again with someone else. The WOD for today is to give it a shot and see what happens.

Post results to comments.

Coach Laurel’s Sandy Handstand

Going to the Subway Series?

Anyone who needs a ride or can offer a ride to the Subway Series event in Long Island City this Saturday should email Chris(AT)CrossFitSouthBrooklyn.com so that we can organize rides. We’re excited to see everyone come out to compete or spectate!

Announcing the Next Tough Titsday Cycle!

Ladies, it is time to get your estrogen on. This four part series is geared for beginning lifters who want to develop competency on the four barbell lifts: Squat, Deadlift, Bench Press and Press. We’ll focus on technique, how to establish appropriate warm up and work set weights, as well as the mental aspect of preparing to manage heavy loads. Titsday is a practical class using moderate volume and weight; it should complement your regular CrossFit life.

This is your chance to dude out in a women’s only environment.

For beginning lifters who have been out of Foundations at least one month and had some exposure to the movements. Limited to 5 participants.

Please don’t hesitate to contact Margie(AT)CrossFitSouthBrooklyn.com with questions.

Sundays @ 10am on: 9/21, 9/25, 10/4, 10/9
Each class is one hour and 15 minutes

Cost is $100/4 sessions

Sign up here!
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Videos from the Ancestral Health Symposium Vimeo
2011 CrossFit Games Behind the Scenes Part 1 CrossFit Journal (Free)
2011 CrossFit Games Behind the Scenes Part 2 CrossFit Journal (Free)
Everything is Terrible! Category: Exercise

For Time:
Row 500m
25 Thrusters, 45lbs
15 Pull-Ups
Row 500m
25 Thrusters, 45lbs
15 Pull-Ups

Dropping an empty barbell results in an on the spot 10 burpee penalty!

Post time and Rx to comments.
compare to normal “Jackie” 11.27.10

Spend the remainder of class working on mobility, particularly shoulder internal rotation/extension and hip internal rotation

Holy Katz! Check out Matt K at the first Subway Series Event

Check out the trailer for Gabrus‘ new MTV Show, “The Substitute“

Kipping Pull-Up Class Tonight

Join Coach Noah in his second installment of the SBK Skill Sessions.  This week we’re working on the elusive Kipping Pull-Up.  To learn more about this Skill Session, read here.  There are dtill two slots left!

Fight Gone Bad Approaches!

Every year CFSBK participates in the annual CrossFit charity drive, “Fight Gone Bad”.  For those of you who have been with us for more than a year, you’ll recognize this as one of our biggest annual community events.  After signing up on the FGB6 site, you can jumpstart your fund raising effort and begin preparing for the grueling event.  On the big day (9/17) we’ll be celebrating with prizes, custom t-shirts, BBQing and a whole lot more.

Last year CFSBK took 1st place in the WORLD for fundraising with a whopping $48,052 (seriously!) raised for chairty.  With your help, we can come back even stronger for 2011 and show the world what CrossFit South Brooklyn is all about! For more information, registration links and a look at the current team, click here!

Meet The Coaches

Do you know all 9 CFSBK coaches? Some folks on a regular schedule only get to work with a handful of us.  If that’s you, head on down to the Coaching Staff Page to learn a little more about us. 

Which coach do you work with most often?
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Annie Sakamoto, “2011 Spirit Of The Games” Winner CrossFit
An Inside Look Into CrossFit Culture Competitor
The Paleo Diet Creation Myth The Lazy Caveman
You Can’t Fix A Body You Hate Everyday Paleo
Musings Of A Powerlifter For the Love Of Cookies

5×3
Add 5-10lbs from the previous heavy squat exposure.

Post loads to comments.
(e3/4) compare to 8.3.11

2 Rounds NFT:
15 Strict Toes to Bars
15 Single Leg DB RDLs

On the RDLs go as heavy as possible with good form, hips and shoulders squared to floor

Congratulations to Maggie and Eli on gettin hitched!

Congratulations to Krishnan V on his 20 minute PR on the NY Tri this weekend. Krishan came in at 2 hours 57 minutes and left us this note: “Crossfit CERTAINLY was a factor in my improvement both mentally/physically during the training/race”

Congratulations to Ruvin and Erica on the birth of their new son (yet to be named!) and to Jack L for officially becoming “Grandpa Jack“

Farewell Michele L! We’ve loved having you in class and wish you the best back in Michigan!

SBK Does CSA!

We are excited to announce that SBK is hoping to pilot our first Community Supported Agriculture (CSA) project this September. In partnership with Herondale Farm and Sol Flower Farm, SBK would be a weekly pick up point for organic vegetables and pastured meat and chicken. You can workout and pick up your sustainably grown and raised groceries in one spot! We are so full service.

What’s a CSA?
(From Localharvest.org) “Community Supported Agriculture has become a popular way for consumers to buy local, seasonal food directly from a farmer. Here are the basics: a farmer offers a certain number of “shares” to the public. Typically the share consists of a box of vegetables. Interested consumers purchase a share (aka a “membership” or a “subscription”) and in return receive a box of seasonal produce each week throughout the farming season.”

About the Farms
Herondale Farm is located in Ancramdale, NY, not too far from Hudson. Farmer Jerry Peele raises cows, lambs, pigs and chickens on pasture using a traditional rotational grazing system. Cows and lambs are grassfed and finished, pigs and chickens primarily eat off the land with a small supplement of organic feed. Herondale leases part of its land to Sol Flower Farm, which grows a variety of organic vegetables and flowers.

About the Shares
Sol Flower Farm will offer a weekly box of veggies packed with whatever is being harvested from September through November. You’re likely to find yummy items like: summer squash, cucumbers, parsnips, beets, onions, eggplant, kale, broccoli, cauliflower, salad mix, dill, parsley, winter squash and lots more. Boxes are designed to feed 2-4 people.

Herondale Farm will have two kinds of monthly packages: a mixed meat package containing 15 lbs of a variety of steaks, roasts, and sausage from beef, lamb, pork; and a chicken package containing 10 lbs of a whole chicken plus parts and sausage. You can sign up for one or both!

All shares are 4 month memberships.

Got Questions?
Meet the Farmers next Wednesday, August 17 at 6pm at the gym. Jerry and Andy (the vegetable guy) will be down to talk to you about all the details of becoming a member. Please come by to learn more! RSVP to margie (at) crossfitsouthbrooklyn (dot) com so we can gauge interest and have enough seats.

PS You don’t have have to be a member of SBK to join – spread the word!
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Rock and Roll Youtube
Strongman Dogs Youtube