The Plyometric Boxes get a Fresh Coat of Paint

Although we've got our Certificate of Occupancy, much work needs to be done before we can start holding formal classes.  We'll keep you updated on our progress and get things rolling as soon as possible.

Happy Birthday, Nicole B!

Who is in for The Epic #1 at CrossFit Metropolis this weekend?

With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many push-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four.

The goal is to stay within the workout's formula for as long as possible.
Don't do more than 60 squats in any round.
In any case, stay moving for at least 12 minutes.

Post results to comments

Paul and Becca at the South Brooklyn Annex, Quist Industries

Today is our Certificate of Occupancy Inspection. We'll post the results as soon as we know them.

Check out the Free Meditation Sampler at our friends, Lululemon Atheltica Brooklyn on January 31st.
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The Science of Weightlifting Superior Athletic Advantage
Numbered Athletes CrossFit Pernith

Handstand Push-Ups
5-5-5-5-5
Sets Across

Use the template provided on 1.15.10 and see if you can increase the difficulty somewhat.

Post work to comments.

Practice Jump Rope for 15 minutes and/or Stretch for 15 minutes. Focus on the straddle stretch

Keith intros one arm Clean and Jerks at CrossFit Virtuosity

CF South Brooklyn sends all our best to Katie M who is currently in Haiti organizing relief efforts. 

This weekend CrossFit Metropolis will be hosting the "Epic #1".  This is a Free two day event consisting of 4-6 scalable events.  Check out their post for more details on the event. 
Who's interested in going??

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Metabolic Medicine Catalyst Gym

If you're running or biking, consider simply exploring Brooklyn and not quantify today's activity.

Post time, modality and path to comments.

Cool down
Spend 15 minutes stretching or foam rolling.
Focus on your hips and the Straddle Stretch.

David M post "Brooklyn Lyceum"

Here is the entire BK Lyceum Moving Day photo set and Steph W's video of it.

Our Certificate of Occupancy inspection is scheduled for this Wednesday! CrossFit your fingers that everything passes.
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We're 1 Week into the Primal Quest Challenge.  Have you noticed any differences yet?

Handstand Push-Ups
5-5-5-5-5
Sets Across

Advanced
If you've got handstand push-ups, use some thick text books to elevate your hands thus increasing your range of motion.  Find a challenging height and perform 5 sets of 5 repetitions. 

Intermediate
If you struggle with Handstand Push-ups, use some thick text books and a towel to elevate the floor between your hands thus decreasing your range of motion. Perform 5 sets of 5 repetitions. If you can't press out, simply focus on a controlled descent and kick down to the floor at the bottom of each rep.  Don't lose the tension in your arms.

Novice
If handstand push-ups seem worlds away and you struggle with regular push-ups, work on these today.  Instead of modifying by going to your knees, elevate your hands with text books, a table (make sure it's sturdy) or even a wall.  Choose a height that makes these challenging and perform a 5×5 with strict form.  If this seems too easy, you can also elevate your feet making the standard push-up more challenging.  Beforehand, work some handstand holds against a wall. 5 sets of :20 holds.

Warm-Up
Droms
Perform a light jog. Throw in some backwards running, lateral shuffles and bear crawls.
You can also do yesterday's warm-up if you didn't do it already.

New shirt designs for our new online store launching in February

February Foundations is SOLD OUT!

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Chinese Weightlifters Photo Set

5 Rounds for time of:
12 Split Jumps
12 Vertical Jumps 12" above standing reach 

Post time to comments. 
 
Warm-Up
3 Rounds NFT:
5 Anterior Reaches, each leg
1:00 Lateral Plank, each side
:30 Jumping Jacks 

Thanks to Darren at Taylor Fitness for our new couch!

All SBKers are invited to CrossFit Virtuosity tonight at 7pm for a WOD followed by some BBQ at Fette Sau. Drop in rate is $20.  Post to comments if you plan on coming!


CrossFit South Brooklyn's new Group Class schedule is now up! We've posted it starting from Feb 1 onwards in the Events Calendar.  Here are the details:

All Level Group Classes
Mondays: 6am, 7am, 12pm, 5pm, 6pm, 7pm
Tuesday: 6am, 7am, 5pm, 6pm, 7pm
Wednesday: 12pm, 5pm, 6pm, 7pm
Thursday: 6am, 7am, 5pm, 6pm, 7pm
Friday: 6am, 7am, 12pm, 5:30pm, 6:30pm
Saturday: 8am, 9am, 10am, 11am, 12pm
Sunday: 9am, 10am, 11am, 12pm

Free Teaser Classes
Monday 12pm
Saturday 11am 

Foundations
Mondays and Wednesdays at 8pm Register Here!

Still to come… SBkids!, Mobility and Recovery Intensive, Rowing Club and Strength Intensive.

Get Stoked!
  

Perform the following couplet every minute on the minute for 15 Minutes
5 Push-Ups
10 Sit-Ups

Warm-Up
5 laps around your block
Droms

Ryan and Leo during "TBL"

We've only got 3 more slots left for our evening February Foundations cycle. 
Coaches: David and Laurel
Times: Mondays and Wednesdays from 8pm-9:15pm
Dates: 2/8/10 – 3/3/10  Register Here!

Check out this Free upcoming event hosted by our good friends at Lululemon Athletica Brooklyn:
Meditation Workshop
When: Sunday, Jan 31th from 11am-2pm
What: Meditation instructor, Sam Chase will take you through several different methods for meditation in order to find what you best respond to.
Where: Lululemon BK, 472 Bergen Street between 5th and 6th avenues.

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Have you checked out the Primal Quest 2010 Google Group? Lots of chatter going on there!

Kira D Double Unders

If you're on a Mind Body Online contract and don't receive an email by this evening detailing the specifics of your account freeze, please email david(at)CrossFitSouthBrookn.com to ensure you won't be charged for our downtime.

If you had to advise one book on health/fitness to a friend, what would it be?
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Judgment as a Virtue CF Journal
Active Hip 2.0 Mark Rippetoe

Thank you to everyone who helped with the move yesterday.  With all your help and hard work, a potentially very daunting task ended up only taking a couple hours and being a lot of fun.  The strength and comradery of the community never ceases to amaze us.
Until the Degraw St. is up and running, we'll be posting at home workouts that require minimal equipment and keep you guys all updated on the move.

Today's Workout
+ DROM shoulders
+ Perform 15 Handstand kick-ups leading with each leg. Focus on consistency and grace.
+ Afterward, dedicate 15 minutes to handstand practice.  If you've got a roommate or better half, teach them how to spot a free standing handstand and use them instead of the wall.

Sleeping Giant

Down at Margie's Local, there's a kick-off post to the Primal Quest Challenge. Check it out!
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New Age Cavemen and the City NY Times

50 Burpees
25 Thrusters 95/65
50 Box Jumps, 24"/20"
25 Deadlifts 225/185
50 Double Unders
25 Pull-Ups
50 Burpees

Post time and scales to comments.

Assistance Work
Move an entire Gym 3 blocks away.

Thanks for all the great memories, Brooklyn Lyceum!