In 20 Minutes, find a max weight for the following couplet:
Hang Power Clean, 3 reps
Jerk, 1 Rep

Once you start you cannot put the bar down until all 4 reps are completed.  If you’re new to these movements, use this time to practice positions and technique.  Prioritize speed under the bar, in both the cleans and the jerk.

Post loads to comments.

5 Rounds NFT of:
5 Strict Ring Pull-Ups, tempo 1-2-1-2
1:15 Couch Stretch, Each Leg alternating Rounds with 1:15 Super Frog, each leg

The Pull-up tempo is :01 up, :02 hold at top, :01 descent, :02 hold at bottom.  If 5 is easy for you, add a few reps or make it an L-Sit Pull-Up. If you don’t have a strict pull-up, lower the rings enough so that your feet can assist you up.  For the mobility couplet, you’ll end up doing one movement 3 times and the other 2.  Bias the movement that seems more difficult for you.


Jaclyn on Barbell Warm-Ups

Congratulations Strength Cyclers!
We had some massive PR’s last night at the CrossFit Total graduation.  How did everyone do?  Please post to comments all your attempts and your total as well as your reflections on your performance.

Speaking of Strength Cycles.. here are the upcoming dates:

July Cycle A  (Novice)
7/11/11 – 9/2/11
Mondays and Wednesdays from 7:00-8:30pm
and
Fridays from 6:00-7:30pm

July Cycle B  (Intermediate/Advanced)
7/12/11 – 9/4/11
Tuesdays and Thursdays from 7:00-8:30pm
and
Sunday from 10:00-11:30am

July Cycle C (2xW Morning Cycle)
7/11/11 – 8/31/11
Mondays and Wednesdays from 6:30-8:00am

For more information and to register, click here!

Surf’s Up!
What are you doing Monday afternoon?  CrossFit will be closed that day but Coach Shane will be going to Beach 67 in Rockaway for a surf lesson and is inviting you too! The class would run from 11a-1p and up to 10 people can go.We can’t promise epic surf but should be a great day at the beach and an opportunity to use that fitness you’ve been cultivating so religiously. You’d need a suit and a towel and little else. Boards and surf tops are provided. The lesson’d be $70 bucks for 2 hours. Please Contact Us if you’re interested

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The Best Damn Push-Up Article, Period T-Nation

Advanced 2-2-2-2
Novice 4×3

Post loads to comments.
(e5/8) compare to 6.22.11

AMRAP 10 min
30 Wall Ball Shots 20/14
20 KB American Swings 32/20kg
10 “Games Standard” Push-Ups

Post rounds and Rx to comments.

Jack Gets Under a Heavy Bar

Congratulations to Strength Cyclers Will S and Robin R on their engagement!
Congratulations to Coaches Chris and Jess on their 3 year anniversary!
Congratulations to all American badasses Alec and Deb on their 15 year anniversary!

CrossFit Total Today!
Today is the day.  Strength Intensive Cycles A & B will be graduating with a CrossFit Total at 6pm.  Each athlete will have three attempts to 1RM in their Back Squat, Press and Deadlift.  All are welcome and encouraged to come out and watch the event. 

CFSBK Field Trip to the Brooklyn Cyclones Game
We’ve already got 12 people signed up to head down to Coney Island and check out the Brooklyn Cyclones game on Saturday, July 16th at 6pm.  If we hit 20 people we can get a group discount and free hats! Remember this isn’t limited to CrossFitters, friends, enemies, frenemies, romantic interests from rival families and imaginary friends are all welcome too! Please RSVP to Ariel (akalishman AT gmail.com) by Friday at 2pm to save your seat!

Please read “Virtuosity” by Greg Glassman
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Frankie Edgar doing 100 Dips in 3 Minutes
Zone5Endurance.com
$10.95M Apartment in Manhattan with an Indoor Pool Honestly WTF

Rickke M with a mature Double Under Posture

Remember there are NO CLASSES on Monday, July 4th.  You can always check the Class Schedule page to see upcoming closings and schedule modifcations.

The Total is Tomorrow!
After 8 weeks of pushing and pulling steel the Strength Cyclers will be testing their efforts on Wednesday with a CrossFit Total.  All are welcome to come on down and cheer them on as they attempt to find new 1RMs in the Back Squat, Press and Deadlift.  The Total starts at 6pm.

Advanced Handstand Class, Part 2!
Next Thursday, July 7th at 8pm Ken H will be leading part 2 of the advanced Handstand Class.  This class is limited to 10 participants and has a :05 free standing handstand prerequisite.  To register, please contact us to RSVP your spot.  This is a free class which will cover Press to Handstands, Handstand to Forward Roll and Ring Handstands.
In honor of International Handstand Day (yesterday) check out Ken H Demo a Freestanding Static Handstand at CFSBK

CFSBK & Body Tribe
Check out our buddy Chip Conrad of Body Tribe Fitness and their new training complilation on YouTube.  Last year Chip and Co made it out to SBK and shot a few segments here.  See if you can spot our gym and our community in the video!

Strength Cyclers, What are your plans for each lift?
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Correcting Bad Posture: Are Deadlifts Enough? Eric Cressey
Job Screening Company Archiving All Of Facebook All Facebook
America’s First Zero Packaging Grocery Store To Open In Austin Time
1970’s Polish Weightlifting Training Warm-Ups Youtube

Advanced 3-3-3-3
Novice 4×3

Post loads to commens.
(e2/4) compare to 6.19.11

“Annie”
50-40-30-20-10 reps for time of:
Double Unders
Sit-Ups

Post time and Rx to comments.
compare to 4.17.11 and 10.3.10

Welcome to the new blog! -Stella

Happy Birthday, Stella Z! (The Human)

CrossFitSouthBrooklyn.com 2.0
So here it is!  We’re excited about this new site which was designed by Michael & Associate.  The first thing you’ll notice is that the overall design has been streamlined.  We acquired a lot of links on Typepad and it made things seem a bit too cluttered. The navigation bar on the left will direct you to all the information you’ll need including some new resources like our new CrossFit South Brooklyn Levels sheet.  Here are some more highlights:

Class Schedule
The class schedule layout has been updated and is much clearer now with the new calendar display.  We’ll post any upcoming closings there incase you want to see check in on any holiday closings.

Contact Us
The contact us page is now a simple form that will send us your question or comment immediately.  The form can be used for any range of issues from changing your membership to signing up for a Teaser Class.

CrossFit Levels
CFSBK is proud to announce our CrossFit Levels guide.  This new resource will be used to help you set goals and access your overall fitness.  We’ll be talking a lot more about how to use the guide in future posts.

Upcoming Events
The gym’s upcoming events will be listed on the right column of the home page as well as in the navigation bar.  Each event will also have a short description associated with it to help keep you informed.

The Search Function
On the right of the screen you’ll see the search bubble.  Here is where you can search for a previous workout on your own.  You’ll have access to every blog post since 2007.  Alternatively, you could also use the monthly archives located below the search bubble.

Login/Register
After a quick registration process you can stay signed into the site so that you don’t have to put in basic information every time you want to post a comment.

Mailing List Sign Up
We send out one email per month via our mailing list. Each message contains a short article by Coach Fox NOT featured on the blog as well as some reminders and promotions.  Sign up today!

Facebook/RSS Links
Sign up with one click to friend us on Facebook or subscribe to our RSS feed.  Found at the bottom right of the page.

Rotating Banner Image
Our community has had the good fortune of being acquainted with some damn good photographers.  We want to show off some of their best work and get to highlight our community in the process.  Each time you check the site you’ll be greeted by a new image.  There are about 25 pictures in there and more to be added as they come.

Finally, squarespace provides us with a variety of options to further refine our site.  As we move forward we can add or modify certain things to try and increase its functionality for you. Let us know what you think about the site in the comments section.

21-15-9 Reps for time of:
Thrusters, 95/65
Pull-Ups

Post Rx and time to comments.
compare to %80 Font

Portia H Push Jerks

This is a 120% Font Bolded
When you use a header it automatically creates a permanent page break which I don’t like. Using 120% allows me to keep the text more condensed.  Also, the HTML works just like in Typepad for the image, which is dope.

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Don’t forget the links
What do I think of all this red?

5 Rounds for max reps:
1 Minute Row, calories
1 Minute Rest
1 Minute Ring Dips, Ring Push-Ups or Push-Ups
1 Minute Rest
1 Minute Push Press 115/80
1 Minute Rest

Post Rx, total reps per movement and overall total to comments.

Rob N Goes Overhead

Goodbye Typepad!
Today is our very last post ever on typepad.  Tomorrow you’ll see a new blog which we’re all very excited about.  All the previous posts, pictures and comments will migrate to the new blog so nothing will be lost.  If you use the www.CrossFitSouthBrooklyn.com URL you’ll be automatically directed, if not, we’ll post the squarespace URL on typepad tomorrow so that you can update your links.   Typepad has been good to us, but greener pastures await. 

Did anyone check out the Undead Jazz Fest last night?
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Early Farmers Were Sicker And Shorter Than Their Forager Ancestors Discover
Does Meat Rot In Your Colon? No! What Does? Beans, Grains and Vegetables Gnoll
The Sun Is The Best Optometrist NYTimes
How Tom Jones Turned Caveman and Shed Two Stones In 5 Months Daily Mail
We’re Getting Smaller And Our Brains Are Shrinking, Is Farming To Blame? Daily Mail

5×2
Tempo for today is: 2-2-X (2s down, 2s hold, explode up. Heels may leave ground, try to jump)
Add 5-10 lbs to last weeks tempo squats but make sure you are still able to explode out of the bottom.

Post loads to comments.
(e4/8) compare to 6.18.11

For Time:
15 Power Cleans
Run 400m
10 Power Cleans
Run 400m
5 Power Cleans
Run 400m

Advanced loads for the Power Cleans are 155/105

Post Time and Rx to comments.

Shout out to David B who has been consistently addressing his mobility issues at every single class he attends. Keep up the great work, David!

Congratulations to all our LGBT members on the Gay Marriage Bill passed yesterday! CFSBK is especially proud to be be a NY Affiliate today.

New Strength Intensive Dates Posted!

July Cycle A  (Novice)
7/11/11 – 9/2/11
Mondays and Wednesdays from 7:00-8:30pm
and
Fridays from 6:00-7:30pm

July Cycle B  (Intermediate/Advanced)
7/12/11 – 9/4/11
Tuesdays and Thursdays from 7:00-8:30pm
and
Sunday from 10:00-11:30am

July Cycle C (2xW Morning Cycle)
7/11/11 – 8/31/11
Mondays and Wednesdays from 6:30-8:00am

For more information and to register, click here!

Undead Jazz Fest at CFSBK Tonight!
Patrons of the arts rejoice! Tonight CFSBK is one of the hosts for the Undead Jazz Fest.  This concert is great for connoisseurs of jazz as well as the uninitiated.  Homage Skate Park, Littlefield and CFSBK (all on Degraw Street) will play host to a variety of musicians all night long.  For more information and to get tickets, please click here!

Herschel Enoys the Rest Day

Attention all Hybrid Athletics CrossFit Total Competitors
Please email Margie by July 5 with your phone number and whether you need, or can offer, a ride up to Hybrid Athletics on July 9. She will arrange the travel logistics as well as offer some general strategy tips for the competition. Margie (at) crossfitsouthbrooklyn (dot) com.

Advanced Handstand Class, Pt 2
On July 7th at 8pm Ken Haller will be back at CFSBK coaching part 2 of his Advanced Handstand Class.  Ken will be covering Press to Handstands, Handstand to Rolls, and Ring Handstands.  Space is limited to 10 athletes with anyone who took part 1 taking priority.  If you're interested, please email David (at) crossfitsouthbrooklyn (dot) com.  You must be able to hold a free standing handstand for about 5 seconds or so to participate.

What was the highlight of your training this week?
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Nastia Liukin regains the world title on balance beam YouTube
Eva T does Rack Jerks CrossFit

Beating Customer Service Robots Smart Money
The Best and Worst Foods for Healthy Weight Time

2-2-2-2 Advanced
or
4×2 Novice

Athletes have 20 minutes to hit their lifts

Post loads to comments.
(e2/4) compare to 6.16.11

For Time:
75 Double Unders
15 Push Jerks, 135/85
65 Double Unders
9 Push Jerks 135/85
55 Double Unders
6 Push Jerks 135/85

Post load and time to comments.
compare to 10.04.09

"The Professor", Samir C climbing Stok Kangri in the Ladakh Himalayas. Picture taken at 17,500 feet

Take Me Out To The Ball Game
CFSBK's own Ariel K is organizing a gym feild trip to a Brooklyn Cyclones game.  Lovers of good clean fun rejoice! The planned date is Saturday, July 16th at 6 pm. If you're interested, please email akalishman at gmail.com with how many people you'd like us to plan for. 

Comments Galore!
We've had 3 days of 30+ comments and we couldn't be happier!  The comments section is a great place for people to talk shop, log workouts or share what's on their mind. It's also a great opportunity to learn more about the people that train at CFSBK.
Have something to say?  Don't be shy, post it up!

CrossFit on NY1
Darren Taylor of the newly minted CrossFit Dumbo gives us and the other NY affiliates a shoutout on this segment they did about CrossFit. Watch it here!

Have you Followed Through with Coach Fox's Pull-Up Program?  What kind of progress have you made?
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Free Outdoor Summer Movies in NYC The Skint
Looking for Gold with the Bulgarian Method Wall Street Journal

3-3-3-3 Advanced
or
4×3 Novice

There is a 20 minute cap to hit your lifts.

Post loads to comments.
(e3/8) compare to 6.18.11

21-15-9 Reps rounds for time of:
Burpee Box Jump
Dumbbell Thrusters, 40%BW

Post time and Rx to comments.

*Consider using  60-70% of your best double

Caption today's blog photo in the comments section!

Undead Jazz Festival at CFSBK

This Saturday, June 25th from 8pm-3am CFSBK will be one of the hosts for the 2011 Undead Jazz Festival. Founded in June 2010 the Undead Jazzfest is new kind of festival, bringing together an incredible array of artists from the new jazz and improvised music community currently exploding in New York City.  With no headliners, affordable tickets, unorthodox venues and no drink minimums, the Undead Jazzfest aims to shake the public perception of what jazz can be today, celebrating the incredible music being made in a setting that is inviting to both the veterans and curious new fans.

For more information and to get tickets, click here.

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Hamstring Stiffness, with a little help from a friend Mobility WOD
Kettlebell Juggling
Eat The Pain CrossFit Lisbeth