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

Charmel R plays Donkey Kong

 

We Made Mainsite!

Check out Ken H and Coach Laurel on CrossFit.com today.  The photo they used was from Ken’s second advanced handstand class.  Ken had used an interesting and effective way of making ring handstands a little easier which I thought the community at large could potentially benefit from.  3 Cheers for CFSBK!

Flag Football Extravaganza at Prospect Park

We’ve already got 12 people signed up to play Flag Football on Sunday, August 21st.  This will be a day long picnic open to all members, friends, and family, during which time we will be playing some fairly non-competitive, all inclusive, gender neutral, footwear optional Flag Football.  Depending on interest we will split into 2-8 teams and play a small tournament to crown the champion of the Paleo Pigskin League (PPL.)    All are welcome to come down, grill, bring beverages or food, and hang.  For anyone interested in the actual playing of football (not just eating and drinking and lounging) please respond to Noah(AT)crossfitsouthbrooklyn.com with a general scale of football aptitude on a 1 (I don’t know a football from a baseball) to 5 (I taught Tom Brady everything he knows, including how to flip his hair so coyly.)
This is a great opportunity to use that fitness you’ve been working so hard to cultivate!

Time is almost up..

To sign up for event 2 of the Subway Series!  There are only a handful of spots left so don’t let them go to the riff raff from the other gyms, take the plunge and represent SBK.  It’s like Nike says: “Lets Do This!”
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CrossFit Travel App WODs for People on the Move
Tips and Tricks for Starting (Or Restarting) Low Carb Part 1, Part 2 Michael Eades, M.D.
Fitness Researchers Hail Discovery of New Ab The Onion
Robb Wolf does a 1 hour video on the Paleo Diet Mahalo

21-15-9 Reps for time of:
Deadlift, 225/155
Handstand Push-Ups

If you can’t perform a full range of motion handstand push-up, you can scale the movement by placing 2 or 3 abmats under your head.  Otherwise, you could choose between a strict dumbbell press or even standard Push-ups. The deadlift should feel somewhat heavy but each rep round shouldn’t take you more than 3 sets to complete.

“Diane” Demo with Pat and Texas Annie CrossFit

Post time and Rx to comments.
compare to 9.27.10

Vincent D works a Handstand to Forward Roll

Congratulations to Julie E on her wedding this passed weekend and upcoming honeymoon in Iceland!

Skill Session: The Kipping Pull-Up

There are still 2 slots left for Coach Noah’s Kipping Pull-up Skill Session this Thursday at 8pm.  If you’d like to learn more about it and sign up, please click here. 

One Week Down, Three To Go!

Team SBK did an amazing job representing at the first Subway Series event at CrossFit Virtuosity.  We saw a ton of folks come out and even some first time competitors step up and take the challenge.  Next week’s event is at CrossFit Long Island City. Lets keep up the great momentum, Register here!

Missed the action last Saturday? Check out the photo set on Flickr here. Thanks to Dan R for the amazing shots.
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CrossFit WOD Stand Up Paddleboard: Queens NY Promo Video CrossFit
2011 CrossFit Games Archives, Event 1: Swim, Run, Pull-Up, Push-Up, Squat, Run
Men’s Heat
Women’s Heat

Skin the Cat 101
Be sure to hold bottom of Skin the Cat for 2 sec. hold at end range

Spend 20 Minutes practicing Skin the Cats do no more than 10-20 reps

Tabata
Double Unders
Rest 1 minute
Tabata Sit Ups

Score is lowest round

Post score to comments.

Tonz o’ Gunz: Team SBK at Subway Series Event #1

Good luck to Worm and Krishnan on their NYC Tri today!!!!

SBK Represented in a Major Way at the Subway Series Yesterday!

Congratulations to Team SBK on a monster showing yesterday at Subway Series Event #1.  Coach Jeremy came in 2nd overall of the Men.  Melissa L. placed 2nd overall for women with Jess Fox placing 3rd overall and Christine D. placing 7th!  And Coach Fox came in 2nd Place in the Zercher lift with a whopping 665lbs and 11th overall. 

Amazing showing guys and thanks to all the athletes who repped SBK today.  You guys are awesome! 

For all the results check here!

Don’t forget sign-up for Subway Series Event #2 at CF LIC!  Registration opens starts today and goes through Thursday!

Congratulations to Maurya S. on her first 12-Mile Spartan Beast

Maurya S. has been putting in work and going hard in the paint for the last 6 weeks in preparation for Spartan Beast.  She’s been doing video blogs of her training at SBK leading up to this race.  You can find all four parts of her “Wimp to Spartan” videos blogs right here.  Congratulations Maurya on completing one tough race!

After this weekend she’ll be right back in the gym prepping for the 8-mile Super Spartan in Staten Island on September 24th.  SBK’s Keith W and Coach Shane will also be participating in this race.  We’d love to get an Team SBK contingent going.  Who’s with us?
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Mark Rippetoe discusses The Lying Triceps Extension with Dignity Starting Strength
Normal Shoulders Should Have FULL Range MobilityWOD