1-1-1-1-1
(E4/4) L1 5×5 Sets Across/L2 Max Effort

Post loads to comments.
compare to 4.24.10

4 Rounds NFT:
12 Wall Ball Shots
10 Knee to Elbows or Toes to Bars

Focus on properly organizing each Wall Ball Shot. You might also consider using a lighter ball and a higher target.  Keep your Knees to Elbows strict

Mindy goes 5×5

Upcoming Foundations Cycles:
May Evening Cycle
Dates: 5/12-6/7
Times: 8pm-9:15pm
Register Here!

May Morning Cycle
Dates: 5/20-6/14
Times 10am-11:15am
Register Here!

Thanks for all the great feedback yesterday! It's easy to get into a rhythm of doing things a certain way, hearing ideas from the community is a great way to try and keep programming fresh.

CFSBK wishes a speedy recovery to Matt U who sustained a pectoral injury last night Bench Pressing.  Get well soon, Matt!!

___________________
Two Words… Fuzz San Francisco CrossFit
How to Regain and Maintain Hip Mobility Mark's Daily Apple

Willie Turkish Get-Ups the 16 lb sledge

Don't forget that this Sunday, Coach Margie will be talking Paleolithic Nutrition at the Brooklyn Lyceum.  For more information, click here!

Good luck to Steph P, Joe W and Sameer P at the Tough Mudder this weekend!

Please do not throw the brown paper towels into the toilet!!

Training-wise, what is something you'd like to see more of at CFSBK?

Perform 3 sets of the following complex for a maximal weight.
6 Deadlifts
3 Mid Hang Power Cleans
1 Push Jerk

You have 5 attempts to find a best complex. The bar may be dropped from overhead after the jerk but must be regripped and pulled shortly after it settles.

Post 5 attempts to comments.

If you're feeling beat up, consider scaling the volume back to three attempts and using lighter loads.

Stella oversees the 7am warm-up row

If you're going to the North East CrossFit Regional Qualifier as an athlete, volunteer or spectator, please try and email Asta (astafivgas(at)gmail.com)by May 2nd.  Hotels are filling up fast and we want to make sure everyone has accommodations.

Did you go to the Regional Qualifier last year?  What was your experience like?

1-1-1-1-1
(E4/4) L1 5×5 Sets Across/L2 Max Effort

Post loads to comments.
compare to 4.21.10

Turkish Get-Up
3-2-1-1-1

Post loads to comments.
compare to 3.1.10

Doug D on the Row/Push Press/Box Jump WOD

Happy Birthday, Jennifer J!

ATTENTION those who are attending the CF Regional Qualifier on May21-23
Asta F has kindly volunteered to try and arrange hotel accommodations if we have a group going – hopefully with a group discount rate. If you are attending (for sure – 100%) please contact her via email at astafivgas(at)gmail.com by May 7th & include any extraneous guests you may be bringing (ie your better half, worse half, Internet date, etc).

Also, if anyone is interested in volunteering as a judge or support staff for the event, please email Margie(at)CrossFitSouthBrooklyn.com.

Check out these highlights from last years Regional Qualifier:
10-9-8-7-6-5-4-3-2-1 Power Clean (155/105), Chest to Bar Pull-Ups, Kettlebell Swings (1.5p/1p)
Row 2000m

Assistance Work 4.21.10

If you bring your bike to CrossFit, please do not block the front desk or refrigerator with it.

Don't forget to check out Coach Margie on May 2nd at the Brooklyn Lyceum talking Paleolithic Nutrition!
For more details, check out the 4.24.10 post or Register Here!

Know some kids or teens who might like CrossFit?  Why not tell them about our CrossFit Kids program.  If you've got any questions, please email Shane(at)CrossFitSouthBrooklyn.com

When you were a child, what did you want to be when you grew up?
_____________________
Testing Humans to Destruction New Scientist
Training Weaknesses with Dumbbells Performance Menu

1-1-1-1-1
(E4/4) L1 5×3 Sets Across/L2 Max Effort

Post loads to comments.
compare to 3.19.10

Double Under Ladder
Complete the following sets of Double Unders in sequence.  You must
complete an unbroken set of doubles at the given rep range before moving on to
the next set. If you get stuck at a set before 50, you may opt out and
work back down the ladder. There is a 12 Minute cap on this workout. If you don't have Double Unders, you'll practice this skill for 12 minutes.

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Post time to comments.

The 8am class gets ready for sprints

Our Foundations Cycles for May are now up.  Spread the word!

May Evening Cycle
Dates: 5/12-6/7
Times: 8pm-9:15pm
Register Here!

May Morning Cycle
Dates: 5/20-6/14
Times 10am-11:15am
Register Here!

5 rounds of:
250m Row
15 Dumbbell Push Presses, 45/25
15 Box Jumps, 24"/20"

Each partner must complete 5 Rounds of this workout.  Partners will alternate by round until all the work has been completed.

Post partner, Rx and total time to comments.

Assistance Work
Weighted Sit-Up 3×8

Forging the Future of Fitness

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PaleoFuture

3-3-3-3-3

(E3/4 L1 5×5 Sets Across/L2 Max Effort

Post loads to comments.
compare to 4.17.10

3-5 Attempts of:
Run 270m
Rest as needed between rounds.  If you'd like to run with a sandbag, go for it.

Post times to comments.

Bethany B

Introduction to Paleo Eating Workshop May 2, 5:30pm at the Brooklyn Lyceum
Coach Margie gives the lowdown on eating like we're old school.

Maybe you're new to CF South Brooklyn and have overheard whisperings of this crazy "paleo" diet. Lots of meat? And fat? No grains? What about spelt?
Or maybe you went through our Primal Quest and are totally "yeah, yeah, yeah" about the whole thing, but your friends think your propensity for coconut, avocado and pork belly is totally outrageous (because they're secretly envious), and you really wish they'd stop pestering you and just try it, for god's sake.
Or maybe your athletic performance has hit a wall, your body composition is not optimal, or you're worried you might be heading down the road towards type II diabetes.

Well, here is the perfect opportunity to find out a few answers about this incredibly common sense, yet oddly controversial approach to eating. We'll tackle the fundamental principles of paleolithic dining, its value in the context of health and athletic ability, and how to incorporate it into your life. We'll also look at some of the reasons why people resist eating this way.

You'll walk away with a solid understanding of the basics, resources to find out more and a few recipes. Plus a tasty homemade paleo snack!

All for $5. Pretty sweet deal.
Sign up here in advance to guarantee a spot

Tze Chun Dance Company performance at CFSBK

Please read the following article, especially if you've been training with us for less than 6 months.
The CrossFit Startup Guide: Part 1

Some Notes
1. If you've got a water bottle at CrossFit, please remove it by Monday.  We've accumulated far too many to hold on to and will be disposing of any unclaimed bottles after this weekend.

2. Please feel free to use the fridge to store food and water for before or after class.  The only thing we ask is that you remove your stuff before leaving the gym.  Overnight storage is not permitted.

3. We've got internet access at the gym now! If you'd like to bring your lap top and hang out (or post comments) feel free.  Please ask us for the password for the network in person.

4. Do you have any suggestions for the gym? Please post to comments if you do.

warmly, The management.

3 Rounds for time of:
10 Squat Cleans, 135/85
25 Pull-Ups

If 135 Squat cleans are easy for you, consider scaling up to 145 or 155.

Post time and Rx to comments.

Accessory Work
Spend 10-15 Minutes Foam Rolling and stretching Post WOD.

Dan H- Dumbbell Thrusters

Upcoming events at the Oakridge Kitchen
On Saturday, May 1st the ORK will be hosting a Tapas and Wine pairing class.  The ORK is run by our own Kira D and her family.  Check out the information below:

It's going to be a great class with delicious food and wine, and tons of techniques, tips, and tricks that you can use for a party or a weeknight dinner. In addition to making 8 savory tapas and 3 tangy sauces, guest sommelier Sarah will teach the principles of wine pairing that will take your food experiences to the next level. As always with our open kitchen events, you can choose your own adventure–watch, cook, learn, eat, drink, relax–in any combination you wish
For more information and to register, click here!

Want to try something different? Why not check out a Free Yoga class this weekend at our friends, Lululemon Athletica Brooklyn.  There are free in-store classes held on Saturday from 10-11am and Sunday from 11-12pm.

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CrossFit Kids "Fran" Edena Valley CrossFit