Sean takes a moment to gather himself

Want to get Stronger? Sign up for the Strength Intensive!
Numbers don't lie.  Cycle after cycle Coach Jeremy's Strength Intensive delivers significant PRs in the major barbell lifts.  The upcoming cycle dates are live and already selling, hop on board the strength train!

May Cycle A (novice cycle)
5/9/11 – 7/1/11
Mondays and Wednesdays from 7:00-8:30pm
and
Fridays from 6:00-7:30pm

May Cycle B (advanced cycle)
5/10/11 – 7/3/11
Tuesdays and Thursdays from 7:00-8:30pm
and
Sunday from 10:00-11:30am

To register, click here!

Last Sectionals Event and CrossFit Prom Tomorrow!
Team SBK has been working hard and hitting the Sectionals WODs with a vengeance for the past 7 weeks.  Tomorrow marks the final event for our athletes and the end of the CrossFit Games Open Sectionals.  Please lend your support to our athletes as they face WOD 11.6 at CrossFit Long Island City tomorrow.  The final workout is a fierce 7 minute couplet of thrusters and chest to bar pull-ups, all are welcome and encouraged to come out and watch the carnage.
Additionally, the CrossFit Prom is tomorrow.  This event is free and open to everyone!  Break out the hair gel and come on down.  Details here

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Ack! My elbows hurt Mobility WOD
Hey! Give me more Elbow love!
Ack! My wrists hurt when I Overhead Squat Mobility WOD
Your Pillow is Killing Your Neck Mobility WOD

Today's WOD won't be revealed until you get to the gym.  Come on down and see what we've got on tap!

*Here is the WOD Post mortum, for everyone's records

For Time:
Row 1000m
30 Box Jumps, 24"/20"
Run 170m
50 Kettlebell Swings. 1.5p/1p
Run 170m
30 Burpees
Run 230m

Post time and Rx to comments.

Strength Cyclers Post Total

Congratulations Strength Cyclers!
Great work last night to everyone who participated in the Total.  Please post your loads and experience over the last 8 weeks to comments.

Advanced Handstand Class
Ken Haller will be teaching an advanced handstand class on May 5th at 8pm.  This class is for folks who feel comfortable kicking up without a spotter and staying inverted for a few seconds.  We'll review different methods for achieving a fully integrated hollow body position as well as inversions on parallettes and rings. This clinic is limited to 10 participants and is free of charge.  Please email David(at)CrossFitSouthBrooklyn.com to RSVP. First come first serve.

Who is Ken Haller?
Ken was a nationally competitive gymnast through high school and college. After finishing his collegiate gymnastics career, he coached and judged for eight years at the club level. His students went on to become regional, national champions, and perform for Cirque du Soleil. Looking for something to keep active and in shape, Ken was drawn to rock climbing and then realizing the need to augment the strength and mental conditioning that rock climbing takes, he added yoga to the mix. Recently, to put his balance and strength to the test, surfing and snowboarding are now new activities that he is trying to master.
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New York Set To Be Big Loser As Sea Levels Rise BBC
New Eating Disorders: Are They For Real? Yahoo Health
Locomotion Research Ido Portal

Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds

Post Rx & time of each round to comments.

We're allowing our competition team CrossFitters who have competed in all the sectional events to pretest WOD 11.6 today if they'd like.  As with all the sectional's WODs, there is NO Scaling allowed and you must have a judge watch your range of motion and reps for the workout to be submitted for the Games.  If you've been competing in sectionals, please view this video explanation and this 5 minute demo to plan your workout.

"WOD 11.6"
As many reps as possible in 7 minutes of:
3 Thrusters 100/65
3 Chest to Bar Pull-ups
6 Thrusters 100/65
6 Chest to Bar Pull-ups
9 Thrusters 100/65
9 Chest to Bar Pull-ups
12 Thrusters 100/65
12 Chest to Bar Pull-ups
…continue adding +3 reps until the 7 minutes are complete

Post reps completed to comments.

Friend of the program and all around rocker, Adrian Bozman deficit pulls 320×11

Good Luck Strength Athletes!
Good luck to all the athletes competing in the CrossFit Total today as part of their graduation from Coach Jeremy's Strength cycle.  Come on down to cheer on and support everyone as they test the last 8 weeks of lifting.  Festivities start at 6pm!

What are you doing this weekend? Oh, just going to the CROSSFIT PROM
Do it! Ask him/her/it out to the CrossFit Prom this Saturday at CrossFit Virtuosity. Don't have a date? Come alone, come with friends, bring your parents! The point is to come out and have some fun.  CFV has organized a prom committee for the event and we'd love to see a big turn out.  For more information and to RSVP, click here.

Thanks Josh Martinez!
You may have noticed the large wooden platforms in the gym.  Local hero, Josh M has built the gym new Wall Ball and Handstand Push-Up stations. Full installation will be completed later in the week.  Expect to be inverted soon!

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Tatiana Kashirina lifting youtube
Learning the Cartwheel CrossFit
Miranda gets inverted on the Rings CrossFit
Going overhead with Adrian Bozman Pt. 1, Pt. 2, Pt 3 CrossFit
Adrian Bozman does "Roaming Diane" CrossFit

Devi Goes Overhead

CrossFit Total
Good luck to, Craig C, Jack L, Rob I, Bina A, Beverly W, Radhika V, Juliana A, Kevin M, Paul B and Will S as they graduate Coach Jeremy's Strength Intensive and attempt 1RM's in their Back Squat, Press and Deadlift.  Come on down Wednesday to cheer on their feats of strength!

Foundations
There are still some spots left in our upcoming Foundations cycles.  Sign up today!

May Evening Foundations
5/5/11 – 5/31/11
Tuesdays and Thursdays
8:00pm-9:15pm
Register Here!

May Morning Foundations
5/5/11 – 5/31/11
Tuesdays and Thursdays
7:00am-8:00am
Register Here!

May AM/PM Foundations
5/18/11 – 6/12/11
Wednesdays 8:00pm-9:15pm
Sundays 10:00am-11:15am
Register Here!

The Mic'd Instructor
Have you ever checked out Again Faster's, "Mic'd Instructor" segments? These are a great collection of how to's on the bulk of CrossFit movements.  Check out a movement you've been struggling with and see if you can't get some new tips.

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Top 5 Sports to get you "Cut" Fox News
High Fat Diet May Help Reverse Kidney Damage The News Tribune
Sugar Is Bad For You Talk to Me Johnnie
Handstand Push-Up Negatives CrossFit Journal Preview
Dachshund Exercise Plan Herschel Media Inc

We are currently updating our new website. All of the old blog posts and comments will be back on the site soon!