10 Rounds for Time of:
1 Round of the Bear Complex 155/105
3 Muscle-ups

The Bear is complex consisting of: Power Clean/FSQ/Push Press*/BSQ/Push Press*.
*For this workout instead of Push Press it is shoulder to overhead anyhow.

Post RX and time to comments.

John S. does some post WOD GHD Sit-ups

We're Still in Need of a Few Good Crossfitters

Sectionals begin this Saturday and we still need a few folks to help us run the event.  We could use your help from approximately 12pm to 4pm this Saturday 3/19. 

Additionally if you are Level 1 Certified and would like to help judge the event please let us know!

If you're interested in volunteering please contact David via David(AT)Crossfitsouthbrooklyn.com. 

Competition Class Meets Tonight at 7pm

Remember Competition Class meets tonight at 7pm and will then be meeting on Thursdays at 7pm starting next week until the end of Sectionals. 

Hey Batter Batter!

The Prospect Park Women's Softball League is gearing up for their 2011 Season and are hosting tryouts this weekend and next Wednesday.  If you are interested in trying out please check their website for all the details and/or contact Coach Jess Fox at JessicaFox78(AT)gmail.com for more details.

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The Women of the 2010 Crossfit Games Crossfit
Guidelines for Being a Judge at the CrossFit Games Open Crossfit

JUST like our Paleolithic ancestors.

We Want YOU to Join Team CFSBK!

The first WOD of the 2011 CF Games Open Sectionals will be announced tonight.  We have a number of athletes already slated to compete but we really want to cheer YOU on.  We want to encourage any athlete who can do the WOD Rx'd to participate in Sectionals whether you think you'll finish first or last. 
Plus, no matter what your place it'll help our affiliate team score points that'll help get them closer to heading to the Games. 

Check out the CF Games FAQ on why you should compete whether or not you think you have a shot at Regionals here

Need further encouragement? Check out CrossFit LA's Andy Petranek's awesome piece 'Finding Purpose' on probably the best reason to participate. 

If you're in then head here for all the details and registration info.

We look forward to cheering you on!

Competition Class Schedule Change

This week due to the CF Games Open Sectionals our Competition Class is moving from Tuesday at 7pm to Wednesday 3/16 at 7pm (Due to St. Paddy's Day).   Starting next week the class will be held on Thursday at 7pm and will continue until the end of Sectionals.  Additionally there will be no Sunday competitive class for the next 6 weeks. 

Schedule Change this Weekend

Also due to the Sectionals we will not be having 12pm group class, Active Recovery or CrossFit Kids on 3/19 and 3/26.  All other Saturday classes will continue as usual. 

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Evolutionary Psychology Psychology Today
Why Don't You Look Like a Fitness Model? Stumptuous
At Park Slope Food Co-op, Nannies Covering Shifts NY Times

Mmmm…Shaun M.'s Paleo Sliders

2011 CrossFit Games Sectionals at CFSBK this Saturday!

The 2011 CF Games Open Sectionals begin this week and we'll be hosting the first two workouts at CFSBK!  Full details are here.

If you're planning on competing registration closes midnight on the Thursday before each event. And competitors must register both via the Event Brite link AND the register on the CF Games site

We are still in need of volunteers!  If you've got a Level 1 Cert and are not competing we'd love to have you as a volunteer judge.  You can register here and contact David(AT)Crossfitsouthbrooklyn.com if you have any questions. 

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Caffeine Clean: Four Months without Coffee Whole 9
A Daily Regimen Born in Prison NY Times

3 Rounds For Time of:
50 Double Unders
40 Box Jumps 24/20
30 Deadlifts 185/135
20 Push Ups

Post time and Rx to comments.

Push, Jack, PUSH!!!!!!

Good luck to Foundations Cycle 43 starting today at 10am!

Attention anyone participating as an athlete in the CrossFit Open Sectionals events: You must also remember to Games siteregister on the CF to be a registered competitor!

Read, "What's in the Water?" By Yael Grauer.  Do you filter your water? How much water do you drink a day? Post thoughts to comments.
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How Heavy is Too Heavy? Catalyst Athletics
In Pictures: The Beauty of the Bicycle BBC
Mikhail Koklyaev ties Vasilly Alexeev's record YouTube
Mobility for Lifters 70's Big

5 Rounds for time of:
Run 400 meters
10 Squat Snatches, 95/65
10 Pull Ups

Post time and Rx to comments.

Dan R's Overhead Squat

Foundations dates for April:

April Evening Foundations
4/5/11 – 4/28/11
Tuesdays and Thursdays from 8:00-9:15pm
Register Here!

April Morning Foundations
4/5/11 – 4/28/11
Tuesdays and Thursdays from 7:00-8:15am
Register Here!

April AM/PM Foundations
4/13/11 – 5/11/11
Wednesdays from 8:00-9:15pm
Sundays from 10:00-11:15am
Register Here!
*this class does not meet on Easter Sunday (4/24)

The weather is slowly getting warmer!  What spring time activities are you most excited for??
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Learn to Backflip in 10 Minutes
Tips for Successful Goal Setting CrossFit Invictus
Buddy Lee talks Double Unders
Arnold at the Arnolds CrossFit

Josh M Squats 350×1

Support Team SBK!
The CrossFit Open Sectionals start in just 9 days!  If you're interested in competing, please register both on the eventbrite page and at the CrossFit Games website. All the registraion information and links can be found here. If you've got your leve 1 certification, we'd love to see you sign up as a judge for as few or many of the events as you can make. Also, don't forget to "fan" the event on the facebook machine here!  Our athlete pool is larger and more advanced than ever before, we can't wait to see how team SBK does!
New to all this? Watch this video to see "What are the CrossFit Games?"

Programming Updates
From this Saturday(3/12) until next Thursday(3/17) we're set for a "Crush Week".  The WODS will be hard and follow more "constantly varied" approach.  The folling Saturday(3/19) through Thursday(3/24) will be a back off week and then we'll pick back up into our next strength cycle.

The PR Train Keeps Chuggin along!
Dave T: 140     Jenna J: 65
Kevin R: 235     Antoine W: 175
Ben: 155     Alex H: 225
Teresa B: 135     Melissa L: 130
Jon S: 115     Jess F: 120
Sarah H: 92.5     Matt U: 135
PR: 220     Marian: 68
Mel: 55     JMD: 130
Rob N: 195     David F: 135
Eric L: 155     Jess B: 205 (Deadlift)
Alan: 125 (FSQ)     Isaac W 200 (FSQ)
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CrossFit Home Gym with Danyle Claire CrossFit

1-1-1-1-1
Find a new 1RM!

Post loads to comments.
(e4/4) compare to 3.3.11

For Time:
Row 1500m

Please read Coach Nick's write up on strategy for rowing a 1500m race.

Post time to comments.

Asta F captures the moment before a 2000m race at CRASH-B's

Front Squat PR Train!
Aaron S 165
Ben 200
Colum 170
Maggie G 90
Jess F 175
Kristen H 110
Chris A 215
Justin Z 195
Robin 150
Jason H 125
Damian 245
BAZ 180
Dan H1 155
Sarah H 135
Noah A 250
Samir C 216
Jess B 135
Mike W 185
Allison 100
David B 205
Nick P 225

Congratulations to all! If we missed you, it's because you didn't put your numbers on the big board!

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How to Not Get Hurt Doing CrossFit CrossFit Aspire
Arnolds 2011 Women's Elite Session
Cara Heads Front Squats 308×2
2 Man Clean and Jerk 260Kgs
Men's Parallel Bars Event, 2004 Athens Olympics
If you've never watched Ronnie Coleman workout, You're Welcome.

1-1-1-1-1
Max Effort, try and find a new 1RM!

Post loads to comments.
(e8/8) compare to 3.2.11 and 1.1.11

5 Rounds of:
1 Minute Power Clean for Max Reps, 185/115
1 Minute Rest

Post Rx and reps per round to comments.

Moon Bounce!!!

Relive the Magic!
Check out these videos of the last CrossFit Total that Bina A took! Some large loads being moved by some strong SBK'ers!

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The 10 Most Unbreakable Records in Sports History Complex
CrossFit's Best Athletes do "Fran" and "King Kong With Walls" at the Arnold Sports Festival CrossFit
The Home Gym, With Josh Everett CrossFit

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Training with a Torn ACL Talk to Me Johnny
Are Carbs More Addictive Than Cocaine? Details
Death by Chair. How Much Do You Actually Sit? Mobility WOD
Movements Page CrossFit Gymnastics
Should I Buy Milk in Glass, Plastic or Cardboard Containers? Slate

1-1-1-1-1

Post loads to comments.
(e4/4) compare to 2.28.11 and 10.1.10

10 Minute Double Under Test
Take 10 Minutes to find out how many doubles you can do unbroken.

Post attempts to comments.

Charmel R, The Calm Before the Storm

Good luck to all the Strength Cycle A athletes starting their 8 week training program with Coach Jeremy today!

New Foundations dates for April have been posted!

April Evening Foundations
4/5/11 – 4/28/11
Tuesdays and Thursdays from 8:00-9:15pm
Register Here!

April Morning Foundations
4/5/11 – 4/28/11
Tuesdays and Thursdays from 7:00-8:15am
Register Here!

April AM/PM Foundations
4/13/11 – 5/11/11
Wednesdays from 8:00-9:15pm
Sundays from 10:00-11:15am
Register Here!
*this class does not meet on Easter Sunday (4/24)

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Log your workouts for free online with Gymga
I've got to Hand it to you Pt1-4 CF Virtuosity
For Tendon Pain, Think Beyond the Needle NY Times