Come see, "The Keg Drill" and other mobility techniques at tonight's 6pm Active Recovery Class

Welcome back, "Young Blood" Josh M, Kate B and Jess B!
Happy Birthday, Brian S!

Congratulations to the boat load of people who got Double Under PR's yesterday.  Our new gym record was set by Noah A with 131 unbroken doubles.
_______________


Want to join CrossFit? Check out our upcoming Foundations Cycle
July Morning Foundations Cycle
Dates: 7/27-8/19
Times: Tuesdays and Thursdays from 7am-8am
Register Here!

_______________
Who was your childhood hero? What about now?

1-1-1-1-1
(E1/4) Perform 5 heavy sub-max singles.  Only go up in weight if your technique is solid.

Post loads to comments.

Within a ten minute window, attempt to find a new Double Under rep max.

Post best rep max attempts to comments.

Jacinto goes overhead

Happy Birthday, Sarah H!

Chris F, Jeremy F, Katie M, Juliana A, Jess F, Sameer P, Dan R and Margie L have all signed up for the Strongman/woman event at CrossFit Virtuosity this weekend.  Who else is in? Sign up here!

We've got a few open slots left on the leader boards. Any suggested benchmarks?
__________________
"The Keg Drill" with Kelly Starrett CrossFit Journal Preview

3 Rounds for time of:
Run 400m
21 Kettlebell Swings 1.5p/1p
12 Pull-Ups

Post time and Rx to comments.
compare to 3.25.10

Mobility Triplet
Walking OH Reach Lunge
Sumo Squat to stand
Blackburns

Which of these movements was most difficult for you? Why?

David M works the atlas stones at Quist yesterday

Good luck to Steph P and Christine G competing in the NYC Triathlon today!

Are you a relative beginner to CrossFit?  Are you unclear on how to properly warm-up your lifts or what to do about movement issues like when your knees cave in?  Check out our new "On Ramp" classes starting on 7/27/10

___________________
Today is the last day of the CrossFit Games. What is your opinion on the WODs so far? Do you think they are a balanced test of work capacity across broad time and modal domains?
Watch the games live here!

Are you a new athlete?  Do you have trouble keeping your knees out in a squat or your back set in a deadlift?  Are you fresh out of Foundations and not quite sure if you’re ready for the demands of group classes? If so, our new On-Ramp class may be perfect for you.

The sole purpose of the On-Ramp program is to develop consistent technique and increased capacity so that new athletes can proceed into group classes with solid movement and training habits.  By focusing on truly mastering the fundamentals, developing proper movement strategies, and increasing strength and mobility, we’ll provide you with the fitness base to move seamlessly and successfully into Group Classes. 

The key difference is that the On-Ramp classes purposefully take more time to review exercises, detail good training habits and limit intensity.  Most workouts will be done not for time in the interest of making you move better before you move faster.

The class meets 2x/week and is recommended as a 8-12 week cycle for potential participants. Attendance is open to all members and payment works exactly like your regular Group Class membership.  You may also mix On Ramp and Group Classes if your schedule doesnt afford you the time to come to both classes.

On Ramp Classes meet every Tuesday and Thursday at 8pm.  If you’ve got
any questions about this class, please email
Shane(at)CrossFitSouthBrooklyn.com

1-1-1-1-1
Max Effort

Post loads to comments.
compare to 4.26.10

3 Rounds for time of:
35 Squats
25 Unanchored Sit-Ups
15 Push-Ups

Post time and Rx to comments.

Thaniya K pushes the Prowler

Happy Birthday, Alek G, Debbie P and CrossFit Virtuosity!

We've made one change to the programming for the upcoming cycle.  Instead of Overhead Squats we're going to do Back Squats.  The rational being that we'd like to drop the additional overhead component so that we can go overhead in conditioning workouts more often.

____________________
Competing in the Subway Series Strongman/woman event at CrossFit Virtuosity?  Paulie S has invited competitors to the CFSBK Annex to learn some technique with these odd objects.

Where? Quist Industries
When? July 17th from 11am-1pm (Today!)
Contact: Email ps(AT)quistindustries.com to RSVP

Margie works Muscle Ups with Coach Greg Glassman

Happy Birthday, Christine G!

The CrossFit Games are this weekend and can be watched live here!

Have you signed up for the next Subway Series event at CrossFit Virtuosity?  The next workout will be a Stongman/woman Challenge involving Turkish Get Ups, Atlas Stones and more!

Want to join CrossFit? Check out our upcoming Foundations Cycle
July Morning Foundations Cycle
Dates: 7/27-8/19
Times: Tuesdays and Thursdays from 7am-8am
Register Here!

___________________
James "OPT" Fitzgerald seminar at CrossFit NYC

For Time:
60 Overhead Squats 95/65

Every time the bar is dropped you must perform 5 burpees.  Every time the clock hits a new minute you must perform 5 burpees.

Post time, load and experience to comments.

Warm-Up
Extensive Foam Rolling
 

Charlotte K mid Storm

Introducing CrossFit South Brooklyn "On Ramp" Classes
Are you a new athlete?  Do you have trouble keeping your knees out in a squat or your back set in a deadlift?  Are you fresh out of Foundations and not quite sure if you're ready for the demands of group classes? If so, our new On-Ramp class may be perfect for you.

The sole purpose of the On-Ramp program is to develop consistent technique and increased capacity so that new athletes can proceed into group classes with solid movement and training habits.  By focusing on truly mastering the fundamentals, developing proper movement strategies, and increasing strength and mobility, we'll provide you with the fitness base to move seamlessly and successfully into Group Classes. 

The key difference is that the On-Ramp classes purposefully take more time to review exercises, detail good training habits and limit intensity.  Most workouts will be done not for time in the interest of making you move better before you move faster.

The class meets 2x/week and is recommended as a 8-12 week cycle for potential participants. Attendance is open to all members and payment works exactly like your regular Group Class membership.  You may also mix On Ramp and Group Classes if your schedule doesnt afford you the time to come to both classes.

CFSBK On Ramp classes are held on Tuesdays and Thursdays at 8pm and start on 7/27.

__________________________
What was your first CrossFit WOD?

Today we'll spend 30 minutes finding your 1 rep max Turkish Get Up.  Not only is this is a benchmark lift for us, it will also come up at the next Subway Series event at CrossFit Virtuosity. Afterward, we'll work on your muscle-up.

Welcome back, Claire!

Congratulations to Brian Z for achieving his goal of getting up the rope as well as Sarah H and Jess F on their "Annie" PRs.

Welcome to our newest Foundations Cycle starting tonight!

There is still room in our upcoming Tuesday/Thursday AM Foundations cycle.  Want to get started with us? Check it out!

__________________
Competing in the Subway Series Strongman/woman event at CrossFit Virtuosity?  Paulie S has invited competitors to the CFSBK Annex to learn some technique with these odd objects.

Where? Quist Industries
When? July 17th from 11am-1pm
Contact: Email ps(AT)quistindustries.com to RSVP

Charmel and Jacinto post WOD

Good luck to Steph P and Christine G as they gear up for the NYC Triathlon this weekend!

Correction! The flat rate for Active Recovery is $15 regardless of contract type.  We've just switched it up so that you can now use A/R as one of your group classes.  The management (David) apologizes for the mix up.

We've combined next month's pull and upper body lift.  The following cycle will look like this:
Saturday  Overhead Squat + Metcon or assistance work
Sunday  Metcon
Monday  Clean and Jerk + Metcon or assistance work
Tuesday  -REST DAY-
Wednesday  Overhead Squat + Metcon or assistance work
Thursday  Metcon
Friday  -REST DAY-

Today we'll spend 30 minutes working on your Clean and Jerk technique, afterward we'll do some rope climbing.

Suggested Back Off Week

The Subway Series 5K'ers

Interested in joing CrossFit or know someone who might be? Check out our upcoming Foundations cycles, available in the morning or evening.
_________________

Thank you to everyone who came out yesterday and made the 2010 JacintoStorm one of our most memorable storms ever!

Want a little Active Recovery?
Our Active Recovery class which meets Tuesdays at 6pm will now be available as one of your weekly sessions.  So if you've got a 3x per week contract you can use A/R as one of your classes.  Additionally, we'll extend the per class rate to A/R if you'd like to drop in on top of your Group Classes:
Rates:
Drop In/2x week/3x week: $15
5x week: $10

____________________
Competing in the Subway Series Strongman/woman event at CrossFit
Virtuosity?  Paulie S has invited competitors
to the CFSBK Annex to learn some technique with these odd objects.
Where?
Quist
Industries
When? July 17th from 11am-1pm
Contact:
Email ps(AT)quistindustries.com to RSVP