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.
compare to 4.29.10

Coach Nick and Ryan P go head to head on the 400m/50 Squat couplet in the pouring rain

Good work to Dan R, Asta F , Mike V and Katie M on yesterday's Subway Series WOD at CrossFit LIC!  The next event will be a 5K run at CrossFit Queens on July 10th.  This is a great opportunity to benchmark this standard distance.  5K runs completed at this event will be fair game for the Leader Board. Sign up here!

There are only 2 slots left for our Foundations cycle that starts this Tuesday. Get em while they last and Register Here

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Epigenetics is a field of science that studies how environmental factors like nutrition, exercise, stress and sleep affect how our genes are expressed.  This plays a critical role in our basic understanding of human nature and will shed some light on how your parent's lifestyles affected your own genetic expression.  Read more about Epigenetics at How Stuff Works or watch this video on NOVA and post thoughts to comments.

3-3-3
(E4/8) Sets Across

Post loads to comments.
compare to 6.23.10

Complete two intervals of the following triplet:

As many Rounds as possible in 5 minutes of:
5 Single arm Dumbbell Thrusters, left arm
5 Single arm Dumbbell Thrusters, right arm
5 Burpees
Rest 3 Minutes

Use a heavy dumbbell.

Post Rx and rounds completed per interval to comments.

Long Live the Leader Boards!

As many of you know, we've recently put up some performance leader boards in the gym. If you've got a score you think is worthy of the boards, please post it on the far left whiteboard located by the foam rollers.  Include your Name, WOD/Lift, Score and Date completed.  Only scores dating from the Degraw Street move forward are fair game.  Enjoy!

Good luck to Asta F, Dan R, Katie M, Mike V and Juliana A competing in today's CrossFit Subway Series event at CrossFit Long Island City!  The workout they'll take on is as follows:

"Bags, Bars, Bells, Balls and a Rope”
For Time:
800m Run with Sandbag 60/40#
Pull-ups, 30 reps
Overhead Squat, 95/63#, 30 reps
Double Unders, 100 reps
Kettlebell Swing, 24/16kg, 30 reps
Toes-to-Bar, 30 reps
800m Run with Med Ball 20/14#

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CrossFit Kids log their workouts, do you?

Congratulations to Katie M on her Double Under PR!

Remember that we're NOT holding a 12pm class today. 6am, 7am and evening classes are still on as usual.

Tomorrow is the CrossFit Subway Series event at CrossFit Long Island City!  The event will start at 9am and close out with a buffet style Paleo Potlock!  SBK has a few athletes signed up already but we still need you!

5-5-5-5-5
(E2/4) Sets Across or Max Effort

Post loads to comments.
compare to 6.17.10

5 Rounds For time of:
50 Double Unders
15 Kettlebell Swings, 32kg/24kg

Post time and Rx to comments.

Erica, Luca and Steph warm-up outside

Congratulations to Sarah H and Jess B on their Front Squat PR's yesterday!

Congratulations to Ramon E on his first Muscle-Up!

Remember that there is no 12pm class this Friday
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We've already got a few folks signed up for the CrossFit Subway Series.  Now it's Your turn!

Got a friend interested in CrossFit?  Let them know about our upcoming Foundations Cycle
Days: Tuesdays and Thursdays at 8pm
Dates: 6/29-7/22
Register Here!

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Speal and Zac do yesterdays running and squat couplet CrossFit

3-3-3
(E3/8) Sets Across

Post loads to comments.
compare to 6.19.10

4 Rounds for time:
Run 400 meters
50 Squats

Post time to comments.
compare to 5.24.09

Adrian is back from his trip to Denali.  Check out his write-up on how things went.
We got up to 17,200, which is the high camp. It's a snow and ice barren land, dry air and wind is brutal. Not a good place to live.

from base camp (7,200) to 11,000 camp, the weather is hot, the snow acts as reflector of sun, so it's super hot the whole time, but you can't strip down otherwise, you get sun and wind burn really bad.
After 11,000, it's cooler, but the altitude and wind kick in to make your life just more difficult, and it's still fairly hot.

After 14,000, we just get hit with bad weather everyday. In the morning, before direct sun light, it's freezing. after sun light, it gets better, but it generally snow, foggy, whiteout. The camp is shielded in three sides with high ridge, which is great for protection from bad weather somewhat. Unfortunately, the faces of high ridges accumulate snow, creating a lot of avalanche danger, there are a couple of them that hit pretty close to home. one of them literally force everyone to run from one side of the camp to the other side.

Moving up from 14,000 to 17,000 involves going up a headwall to get onto a ridge, steep and exposed. It's can be sunny and calm while on the headwall, once on top of the headwall and before the ridge, it can be a total whiteout, with wind constantly battering you, barely hearing your partner's shouts.

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Sign up for this weekend's CrossFit Subway Series event here!

Not your typical kindergarten teacher

The first event of the CrossFit Subway Series is this Saturday at CrossFit Long Island City.  Vadim has thrown down the gauntlet with a killer WOD for everyone to test themselves against.  That being said, scaling options will be provided so that everyone, regardless of strength, skill or capacity can participate in the workout. This is a great opportunity to vary your training environment, meet some new people and explore your competitive side.
Post to comments if you're interested in attending!

There is No Active Recovery tonight.

Due to an inspection, there is NO 12pm Class this Friday.  6am, 7am and evening classes are still on.

Not coming to CrossFit tomorrow?  Why not check out a FREE M.E.L.T. class at our friends, lululemon athletica Brooklyn instead?
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From your perspective, what kind of additional equipment does the gym need?

3-3-3-3-3
(E2/4) Sets Across

Post loads to comments.
compare to 6.14.10

12 Minute Warm-Up Triplet
1 130m Run
3 Forward Rolls
5 High Box Jumps

Brian D will be guest coaching today's 5, 6 and 7pm classes

Good luck to all the Strength Intensive athletes starting their 8 week cycle today!

There's still room for our next Foundations Cycle
Days: Tuesdays and Thursdays at 8pm
Dates: 6/29-7/22
Register Here!

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8 Year Old Chinese lifter Clean and Jerks 165lbs
15 Year Old Chinese lifter Clean and Jerks 308lb

21-15-9 reps for time of:
Clean 135/95
Ring Dips

Athletes may choose whether to do the power clean or squat clean version of this benchmark WOD.

Post time and Rx to comments.
compare to 1.29.09

Nate does his first exposure of presses

June's second Foundations cycle details:
Days: Tuesdays and Thursdays at 8pm
Dates: 6/29-7/22
Register Here!

Happy Father's Day!! Do you think doing CrossFit makes you a better Dad? How so?
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Greg and Annie do squat clean "Elizabeth" CrossFit
Greg does power clean "Elizabeth" CrossFit

3-3-3
(E2/8) Sets Across

Post loads to comments.
compare to 6.16.10

4 Rounds NFT of:
10 Strict Chin-Ups
20 Overhead Walking Lunges
:30 Lateral Plank, each side

Post workout details to comments.

Charmel R works Muscle-Ups

We've got a new Foundations cycle launching next week! Tell your friends and enemies!
Days: Tuesdays and Thursdays at 8pm
Dates: 6/29-7/22
Register Here!

Brian D will be guest coaching the Power Snatch for Monday's evening group classes.  Get excited.
He'd like everyone to review this footage in preparation

Want to learn to Grill like a pro? Kira D's cooking school is doing a BBQ intensive. Details here!

Brian S and the newest member of our community, Charles Irving

Congratulations to Ben Beifkraft on making the cover of Edible Brooklyn

Congratulations to Josh M on his first Muscle-Up yesterday and the completion of his Union Carpentry Apprenticeship.

The Subway Series, CrossFit Style!
Crossfit South Brooklyn, along with Crossfit Virtuosity, Crossfit Long Island City, and Crossfit Queens will be hosting a series of events this summer aimed at bringing out your competitive side. This is a great opportunity to visit our area's Crossfit gyms and meet some new people. The gym with the best overall score wins the Subway Series Trophy, and bragging rights for a whole year.
Although only athletes competing RX'd will qualify for gym scoring, all athletes are encouraged to participate and cheer on your fellow SBKers. There will be scaling options available.

Here are the event dates:
6/26 – @ CrossFit Long Island City
7/10
– @ CrossFit Queens
7/24 – @ CrossFit Virtuosity
7/31 – @
CrossFit South Brooklyn

So, travel to our outer borough buddies and bring it, South Brooklyn style !!!
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What is your all time favorite video game?