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

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compare to 1.2.10 and 12.26.09

Warm-Up
4 Rounds NFT of:
5 Forward Rolls
10 Knees to Elbows
15 Dumbbell Swings

Primal Quest's first meeting is today at 1pm.  To better health!

Crash B Rowers are meeting at 11am today.

We'll start the move tomorrow at 1pm after the last class.  With enough help, it shouldn't take too long and we can all go out to eat afterward.  Everyone will be assigned to small teams with specific tasks. More information to come on tomorrow's post. Don't worry if you've got to cut out early as all help is appreciated. If you've got some tools (wrenches) to help disassemble the pull-up bar, please post to comments.

What workout or kind of workout do you think will come out of the "hopper" tomorrow?

Metronome Push-ups

Congratulations to all the PRs on yesterday's belated CrossFit Total. Thanks again to Coaches Jeremy and Margie for staying late to run it.

Tomorrow at 1pm is the first meeting for our Primal Quest Nutrition Challenge.  We'll be meeting in the Lyceum cafe to discuss the rules of engagement.

Sunday at 1pm is our big move to Degraw Street! We'll need as many hands on deck as we can get. Please email David(AT)CrossFitSouthBrooklyn.com if you can help out and if you've got a vehicle we can use. Also, any thoughts on where we should go to eat afterwards?

and don't forget…
February Foundations
Coaches: David and Laurel
Times: Mondays and Wednesdays from 8pm-9:15pm
Dates: 2/8/10 – 3/3/10  Register Here!

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

In order to accommodate for the final workout on Sunday, we're Deadlifting today.  If you pulled on Monday and at the previous Total, don't attempt another max. You've already gotten a recent heavy single so pull a 5×3 with moderate weight and perfect technique.

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compare to 1.2.10 and 2.4.10

Conditioning
Row 2-3 five minute pieces on the Erg.  Your goal is to maintain a consistent split and stroke rating as accurately as you can for the entire piece. This emphasis here is not intensity, it's about control and technique. Choose a low stroke rating (18, 20 or 22) and drop :10-:15 each attempt. Coach Nick can help advice on choosing your split. Rest approximately 5 minutes between attempts.

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Chris A lets you know how he feels about dead hang grip endurance work

Congratulations to Gabe E for being accepted to Officer Candidate School!

Tonight's 7pm CrossFit Total is on and we've got about 10 folks signed up. Please try to arrive early enough to have your DROMs and and general warm-up done by 7.  We'll intro the Total and start barbell specific warm-ups together.

February and March's evening Foundations cycles have been posted and are now open for registration.  These will be our first cycles on Degraw Street! Tell your friends, tell your enemies!

February Foundations
Coaches: David and Laurel
Times: Mondays and Wednesdays from 8pm-9:15pm
Dates: 2/8/10 – 3/3/10  Register Here!

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The Group move to Degraw Street will start on Sunday at 1pm directly following the last class.  In order to best organize the transport, please email David(at)CrossFitSouthBrooklyn.com and include if you've got a truck or van that you'd be willing to help with.

Not sure if CrossFit South Brooklyn is right for you? Why not come on down to one of our FREE weekly teaser classes to see our program for yourself. Each class is one hour long and will consist of a warm-up, skill work and a short workout.  Don’t worry if you’re feeling out of shape, these classes are scalable to everyone’s abilities.

Teaser Class Schedule:
Saturdays at 11am

To RSVP, please email info(AT)CrossFitSouthBrooklyn.com

Fueling your body is a big part of the equation when it comes to good health and fitness. Eating well is essential to becoming a better athlete, and is a powerful (and tasty) way to reverse or prevent a variety of illnesses and body composition issues. Schedule a one on one appointment with our staff to help develop the strategies you need for better health through nutrition.

For more information or to set up some sessions, please email Margie(AT)CrossFitSouthBrooklyn.com

If spinning class is the closest you’ve come to a group workout, then you’ve been missing out. At CrossFit South Brooklyn we’ve created an inclusive team atmosphere that makes training more fun and helps push each member to reach their full potential.  These daily classes are led by one of our Coaches and follow the posted workout of the day. We offer 36 Group classes every week. To view the full schedule, click here.

ON RAMP
We also offer a scaled down version of our Group Classes called, On Ramp.  These biweekly classes are perfect for folks fresh out of Foundations or anyone who wants to spend more time learning to move better before they move faster.  To learn more about On Ramp, click here. 
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All interested participants must complete either a Foundations cycle or 6 Private sessions before they may enter CrossFit Group or On Ramp classes.

Foundations
The Foundations program is a twice-weekly 4 week course where athletes-in-training go to learn the elements of CrossFit. All the major lifts and movements will be taught from scratch with an emphasis on technical proficiency. These classes follow a group training format and can be scaled for your existing skill level. Basic homework assignments will also be assigned each cycle which will assist in your education and success within our Group Classes.

Upcoming Cycle Dates:

July Evening Foundations
7/7/11 – 8/2/11
Tuesdays and Thursdays from 8:00pm-9:15pm
Register Here!

July Morning Foundations
7/7/11 – 8/2/11
Tuesdays and Thursdays from 7:00am-8:15am
Register Here!

Upcoming Group cycles not work for you?  Try our 1 on 1 and Small Group Foundations cycles available by appointment.  Please contact us at info@CrossFitSouthBrooklyn.com to book your sesssions.
Prices and Registration Here

Please contact us if you’re NYPD, FDNY, EMS, Armed Forces, a student or a member of the Brooklyn Triathlete Club for a 10% discount.

Got some questions?
Feel free to email us at Info(AT)CrossFitSouthBrooklyn.com

Privates are individualized sessions designed to address your specific needs. Your Coach will work with you to assess those needs and help you establish movement competency while building a base of strength and conditioning. This is a great option for anyone who has specific concerns or wants to tailor their training to reach a particular goal. You can also use Personal Training to individually prepare you for our general Group classes.  Additionally, we also offer semi private and small group training.

Individuals with significant health or orthopedic issues are strongly encouraged to start with Personal Training.

To view our rates, please visit our online store here.

Please email Info(AT)CrossFitSouthBrooklyn.com to set up your sessions today!

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

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compare to 1.2.10 and 12.30.09

AMRAP 15 Minutes:
10 DB Mid Hang Power Snatches, each arm
20 Box Jumps
30 Sit-ups

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Scott L attempts a push-up max

For anyone who missed the CrossFit Total on the 2nd, we're going to host a make-up Total this Thursday at 7pm.  If you're interested, please email Jeremy(AT)CrossFitSouthBrooklyn.com to RSVP.

Malcolm and Laurel in California

We only have 6 more days at the Brooklyn Lyceum.  What are some of your favorite things about the space? What will you miss most?

3-3-3-3-3
(E/4) L1 Sets Across/L2 Max Effort

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compare to 12.28.09

Assistance Work
1500m Pace row
Pick a start Split time and drop :10 every 300m
Keep your stroke rating between 20-23 s/m
Start Split Options:
A: 2:20, B: 2:30, C: 2:40, D: 2:50

Push-Ups

PRIMAL QUEST
Because we're going to be moving equipment out of the lyceum on Sunday, January 10th, the first meeting for the Primal Quest has been moved back one day to Saturday, January 9th at 1pm. We will be meeting in the Cafe of the Lyceum (no gloves required).  Please RSVP to Margie(AT)CrossFitSouthBrooklyn.com if you plan on attending.

Anyone who's expressed interest in helping with the move on Sunday, the Lyceum asked us to move the big stuff after 3pm so we're not disrupting Cafe hours too much. 

Anyone who ordered Jump ropes should pick up their rope. They will be located in a large box by the pull-up bar with a clipboard listing everyone's order details.  After taking your rope, please cross your name off and put the money into the envelope.