3 Rounds for time of:
Run 400m
30 Burpees

Rest as needed between rounds.

Like Thursday’s workout, we’re working with intervals today.  The idea behind this WOD is to attack each round with veracity. Can you do the 30 Burpees unbroken? How fast was each 400? The rest periods will allow you to increase your work output per round as opposed to doing them unbroken.  Slow down and skill work the burpees if you have difficulty maintaining your midline or shoulder position when you sprawl or walk out to the bottom top of the push-up.

Post time and Rx for each round as well as the length of your rest intervals.

Jason Z (JZ) Squats Heavy

Good luck to everyone heading down to Coney Island for the Brooklyn Cyclones CFSBK field trip.  Bring back a fly ball!

Morning class superhero Shanna (like banana) H is running a marathon to raise money for New York Public Schools.  Help her out (and help her beat her PR of 4:43) by visiting Shanna’s Fundraising Page here.

Scary Movie Night 2: Silent Night, Deadly Night
When was the last time you watched a good scary movie?  We’ve got 2 on tap tonight which we’ll be projecting onto the wall for free.  Tweet the deets below!

The people that brought you Scary Movie Night I and Halloween III: Season of the Witch are back with two more tales of murder and mayhem.  Join us Tonight!  starting at 8pm for a double feature for two of the finest Fright Flicks ever featured on the silver screen.  First, find out that meat IS murder with Tobe Hooper’s masterpiece the original “The Texas Chainsaw Massacre”.  Then stay for a truly chilling tale in which things and people are not what they seem in John Carpenter’s “The Thing”.  This is one of the rare remakes that far surpasses the original.  The first film will start at 8pm and the second at 10pm.  It’s BYOB and BYOPaleoTreats!

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Training Room: Guadamud Eduardo (94kg) from Ecuador Training For the 2007 Pan Am Games Youtube
Gymnastics Falls and Crashes Youtube
CrossFit Games Update 3

1 Round NFT of:
Today’s WOD is to take some out of your day and do something that either helps you unwind or brings you some simple happiness. This needs to be something you don’t normally do or something you don’t think you do enough of. It could be as simple as sitting on your stoop and people watching for 20 minutes or calling an old friend and catching up. Maybe you take your dog for an extra long walk or sneak out of work to catch a matinee.  There are no scaling options for today’s workout, you either did it or you didn’t.

Post workout to comments.

Rebecca R’s Pregnant Badassery

Check out Whitney H at her upcoming show, Triptych from July 21-24. There is a sale on tickets today for $15. You can also get more information on their Facebook page

Community Events
This Saturday we’ve got a Brooklyn Cyclones Game and Scary Movie Night 2 on tap for our members.  We hope to see lots of familiar faces and maybe even some new ones out for these events.  Three cheers for community events!
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What is a Workout? George Allen

8 Rounds of:
Row 250m

Rest as needed between rounds. Your goal is to remain as consistent as possible across all 10 sets.
Check out this video of Coach Nick or Nick’s Dad rowing. While the 250’s will have much higher stroke ratings, your technique should stay intact.  Remember, Technique = Efficiency

Post times to comments
compare to 11.05.09

Eli F and Andrew H.  Good rack partners always watch each other’s lifts.

CFSBK Reviewed
Jes Liao recently came to CFSBK for a 7am class with Coach Shane.  She travels a lot and reviews gyms on her blog.  See how we did!

SBK Article Re-Post!

Good Training Habits, Part 1
David Osorio

While it’s our responsibility as coaches to teach you movement, program intelligently and keep you safe, it’s your responsibility as athletes to develop good training habits.  Here is an overview of three great habits that will significantly enrich your training experience. 

Be Proactive With Your Movement Prep
Everyone needs to do a little personalized maintenance on their bodies.  Even 10 minutes of DIY movement prep before class can go a long way in keeping you fit and pain free.  After you’ve signed in and changed, take advantage of the time you’ve got and start moving. Warm-up
Row an easy 300-500m on the erg. Get your heart rate up a little and try to get a light sweat going.  We recommend holding 20 strokes per minute and rehearsing good form.

Stretch/Foam Roll
Many of us know where our tightest areas are,  they’re the ones that make it difficult to squat below parallel or press a barbell overhead.  Spend 5-10 minutes stretching out or doing some soft tissue work (foam roller/LAX ball etc) on your “problem areas”.  If you don’t know where to begin, ask a coach what you should be prioritizing and we’ll help you out.  We also regularly refer our members to the MobilityWOD Blog.  This is great resource for folks who need simple, effective strategies to help them move better.

Log all your Workouts 
Training without logging is like driving without a road map.  You don’t know where you’ve been or where you’re going.  Taking notes on each training session helps you track your progress and helps us make informed decisions about how to assist you in choosing weights and scaling movements. Each day should list some quantitative and qualitative notes about your training session. Here is an example:

10/17/10 Sunday, 10am
Warm-up:
200m jog, LAX ball’d both hips and glutes
Group Droms, clean and jerk practice @ 65lbs

3 Rounds for time:
Run 400m
6 Clean and Jerks, 85lbs
12 Ring Rows
10:57

cooled down on Foam Roller.

Right knee bothered me a little first run, then felt fine. Clean and Jerks felt really heavy but good. Less rest between movements next time.

You can track your workouts in a journal or on line.  Us coaches LOVE to read the details of your workout in the comments section. It gives us a deeper perspective into your training and the programming in general.

Start Slow and Maintain Perspective
We take our training seriously at CrossFit South Brooklyn and with that comes with a good deal of responsibility. Our movement pool uses serious strength and conditioning exercises in order to develop a broad, inclusive fitness.  If we don’t treat these movements and workouts with respect, training plateaus and injuries are sure to follow.  The best way to ensure your success and training longevity with us is by starting slowly and developing a rock-solid technical base. In fact, the first few months you start CrossFit, intensity should not be a significant concern.  The movements are potent enough that just consistently performing them will create a favorable adaptation. After you feel really comfortable with most of our exercises and have a working knowledge of your weights, only then should you start ramping up the intensity. 
Training with a life long perspective is incredibly important, remember that you’re here to build yourself up not break yourself down.  Scaling workouts properly, listening to your body and checking your ego at the door will allow you to workout successfully for years to come. Most importantly, have fun with this stuff and enjoy the process.

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My Conversations: What I am “Listening” For Dan John
What Being Strong Is Teaching Me Dana’s Blog, Derby City CrossFit
The Bamboo Cage: Immobilization and Muscle Pain Better Movement
“Level E” Uneven Bar Movements Montage Youtube

50-40-30-20 and 10 Rep Rounds Of:
Wall Ball Shots, 20/14 10′
Box Jumps, 24″/20″
Kettlebell Swings 1.5p/1p

B Scale: 40-30-20-10 reps for time
C Scale: 30-20-10 reps for time or NFT

There is a 30 minute cap on this workout

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

Post time and Rx to comments.

Dan R makes 375lbs look light!

Congratulations to Rahsaan on achieving his green belt in Jeet Kune Do! Check out his blog article about it.

New Equipment!
We ordered 320lbs of competition bumpers, 2 Rogue “Games” boxes which can be 20″, 24″ or 30″ depending on which direction you flip them, 2 more steel 12″ boxes and 22 more stall mats to cover the rest of the concrete floor.  Hip hop hurray!

Scary Movie Night 2: Silent Night, Deadly Night
The people that brought you Scary Movie Night I and Halloween III: Season of the Witch are back with two more tales of murder and mayhem.  Join us this Saturday, July 16th starting at 8pm for a free double feature for two of the finest Fright Flicks ever featured on the silver screen.  First, find out that meat IS murder with Tobe Hooper’s masterpiece the original Texas Chainsaw Massacre.  Then stay for a truly chilling tale in which things and people are not what they seem in John Carpenter’s “The Thing”.  This is one of the rare remakes that far surpasses the original.  The first film will start at 8pm and the second at 10pm.  It’s BYOB and BYOPaleoTreats!

JacintoStorm!
The Storm is coming!! This Sunday marks the end of Crush week and we’re going to end it with a doozy.  Join us in honoring the living legend and CFSBK’s honorary Grandfather Jacinto Bonilla.  The Warrior will be turning 72 years fit this year and is gearing up for a trip to Carson where he’ll be competing in the CrossFit Games masters division. Join history and make it down for this epic WOD!  We will be running a normal Group Class Schedule.

Thanks to everyone who participated in yesterday’s Rest Day Question.  Very interesting answers!  Don’t be shy if you didn’t get a chance to post yesterday, the comments section is reborn everyday!
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CFSBK from the Vault:
Starting CrossFit South Brooklyn CrossFit Journal Preview
Healthbeat Brooklyn comes to CFSBK

David Gets Back Handsprung

Yesterday’s WOD was a doozy! Congrats to Scott L, Ryan P and Mcdowell for finishing it Rx’d under the 15:00 cap. Check out this photo album to see pictures from this WOD’s debut in 2009.  How many SBK’ers can you spot?

CrossFit Total Pictures
David B (the guy with the 1,255 Total) posted some pictures from the Hybrid Athletics CrossFit Total to his Flickr page.  Click here to relive the magic.

Jump Rope Progressions
Want to work on your jump rope skills? Check out these three videos from Coach Carl Paoli over at Gymnastics WOD and see if you don’t pick up some helpful pointers.
Jump Rope Progression Pt. 1
Jump Rope Progression Pt. 2
Jump Rope Progression Pt. 3

CrossFit South Brooklyn offers a unique training experience relative to most health clubs.  Describe the facilitie (or facilities) where you used to train and what it was like.
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Annie Thorrisdottir Talks 2009, 2010 and 2011 Games CrossFit
“Scaling The WOD”
The Home Gym: Jim Agens CrossFit