5 Sets Across
(E4/4) L1 Bar Dips/L2 Ring Dips

Post reps and dip variation to comments
compare to 2.17.10

Tabata Dumbbell Hang Squat Clean
Post total reps to comments.

Skill Work
Handstand Practice
Sledgehammer Swings 101

Gabrus does a Tabata Sledgehammer Swing

Check out Paul and Becca of Quist Industries on ABC World News with Diane Sawyer

March is CrossFit South Brooklyn Month at Lululemon Athetica Brookyn!  Stay tuned as Whitney, Sam, Jessy and Christina convert their storefront to a CrossFit theme and have their Saturday classes invade CFSBK.  Team Lululemon Brooklyn has been CrossFitting with us for 3 months now.

Xuan M on Snatches

Happy Birthday, Coach Nick!  Check out the birthday boy and Alec H featured on the CrossFit Affiliate Blog today.

Check out the CFSBK sweatpants, hoodies and new shirts at the CFSBK Store!

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Of the following movements from our current cycle, which have you made the most progress with?
Squat Variant: High Bar Back Squats
Pull: Power Snatch
Upper Body: Ring Dips (volume increase)

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

post loads to comments.
compare to 2.15.10

Assistance Work
4 Rounds NFT of:
10 Weighted walking lunges, each leg
10 Sit-up Medball Throws
1 Rope Climb, 18'

Jess F at the top of the Rope.

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Digitally explore the cave paintings at Lascaux

5 Rounds for time of:
10 Push Presses, 135/85
400m Run

Post time and Rx to comments.
Strictly Push Presses today, Jerks are considered fouls. 

Assistance Work
Shoulder Mobility

Dave McG attacks a 2000m Row

Congratulations to Matt R and Tamar A on their marriage!

Big thanks to Dave Mak for scoring the community a Refrigerator and cutting up the boards for our tablets!

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Heavy Push Presses require a high level of midline strength to avoid
hyper-extending the lower back.  The tendency for someone with tight
shoulders or a weak midline is to lean back the top of the movement. 
Coach Fox will take us through some openers for the shoulders and
hips before we go overhead today.
Before class starts is the best time to do some individualized movement prep.  Do you do anything before class specific to you?

3-3-3-3-3
(E3/4) L1 5×5 Sets Across/L2 Max Effort

Post loads to comments.
compare to 2.13.10

Skill Work
Freestanding Handstand Practice

Assistance Work
Hip Extensions 5×5

Joe on his 3rd exposure of Rips Dips

Our Primal Quest wrap-up and raffle will be held on Monday, March 1st at 7:30pm at CFSBK

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In Vietnam, Traveling an Unlikely Beer Trail NY Times
Does Red Meat Give you Bowel Caner? BBC

CrossFit South Brooklyn

Happy Birthday, Shaun M!

CFSBK is proud to be hosting our friend, Robb Wolf on April 11th for a Nutrition Seminar.  Register today!

If you're not already, become a fan of CrossFit South Brooklyn on Facebook!

What is your favorite local restaurant?

5 Rounds for time of:
500m Row
12 Dumbbell Thrusters, left arm 40/25
12 Dumbbell Thrusters, right arm 40/25
15 Pull-ups

Post time and Rx to comments.

Warm-up
Foam Roll and mat based-movement prep

Steph P and Coach Nick at CRASH-B's

Happy Birthday, Bethany B!
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King Tut was Disabled, Malarial and Inbred, DNA Shows National Geographic

5 Sets Across
(E1/4) L1 Ring Dips/L2 Ring Dips

Post reps and dip variation to comments
compare to 2.10.10

Warm-Up
Medicine Ball throwing variants

Skill Work
Rope Climbing 101
5 Ascents

Charmel and Joe doing forward rolls during a warm-up triplet

Happy Birthday, John C!

Programming Note:
We've been really happy with the progress everyone's been making on their Power Snatches.  We'd like not to lose momentum on all this technique building so the "Pull" variant on our next cycle will be Power Snatches again.  Please remember to put your training in perspective and make conservative jumps.

Check out Shoulder LOVE this weekend at Lululemon Athletics Brooklyn

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Is Soda the New Tobacco? NY Times
Stone Age Subculture Takes Shape In US Spiegel
The Barefoot Professor

Congratulations to John "The Hammer" Mc-D for taking first place in the Coxwain Division at CRASH-B's this weekend
The hammer John was awarded represents being a strong rower with a tough-as-nails mentality. 

Check out the rest of the amazing CRASH B Photo set Dan R took!

Tonight's Workouts
5pm Dips/Rope Climb
6pm Dips/Rope Climb
7pm Snatch/Annie

Our next Mobility and Recovery Intensive is just around the corner!
For many athletes, mobility and soft tissue restrictions are one of the biggest barriers to performance and reasons for injury.   While you won't put a clock to it, everyone should be attacking their body work with the same intensity they attack WODs with.  Our MRI is designed to give you guys the tools to do personalized movement prep work before and after workouts.  Plus, you leave with your own Foam Roller and Soft Tissue Ball!

Get all the details here or register here

"The diagnostics were great. They put me in touch with mobility issues I never really knew I had.  Learning the ways to cope with those issues was huge…I'd take it again." – Chris A
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Mary's Store, Pt 1. CrossFit Journal Preview

3-3-3-3-3
(E3/4) L1 Sets Across/L2 Max Effort
We're going one more 5×3 instead of the planned 5×1 for the 3rd exposure.

Post loads to comments.
compare to 2.8.10

"Annie"
50-40-30-20-10 reps for time of:
Double Unders
Sit-Ups

Post time to comments.
compare to 10.17.09
Athletes without well developed Double Unders will practice for 12 minutes.

Alec H, Kitchen Sink Time

Congratulations to everyone who competed at CRASH-B's yesterday.  A big thank you to Coach Nick for all the time and effort he put into preparing our team for the event.  Coach Nick has had a huge influence on our community and training since he's started with us and we couldn't have done this without him.  Thanks also to Dan R and Asta F for taking pictures and everyone who came out to support our athletes.
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New Online Store!
CrossFit South Brooklyn's NEW Online Store is now live!  This is replacing our previous Mind Body Online software.  You can purchase Group Classes, Foundations, Private Training, Special Programs and Merchandise in one easy to use interface. All members who were previously on Mind Body Online must now register at the SBK Online store.

CrossFit South Brooklyn's Online Store

Some new products located at the store are:
10 class punch cards, Mugs, new Hoodies, new sweatpants, new shirts, scarves and more!

A HUGE thank you to Paul and Becca at Quist Industries for creating this store for us.  This is a huge upgrade for us.  Please let us know what you think.