Established 2007
21-15-9 reps for time of
Deadlift, 225/185
Ring Dips, strict
Post time to comments.
Skill Work
10 minutes of either Rowing Technique or Jump Rope Practice
John B on Ring Dips
Check out CF LIC and Gillian Mounsey on CrossFit.com today!
______________________
1970's Polish Weightlifting Training Footage, Pt 2 of 10
Unique Stories of Consumption webecoist
Enjoying our Box Seats to the Marathon
Panel Mat Kick Ups
The Intention
To help develop proficiency in the act of kicking up to an inverted position.
The end goal would be for the athlete to be able to kick up with control, consistency and grace to any height and with either foot leading up or guiding back down. Until you can do this, consider it a work in progress and approach it with due focus. The panel mats elevate the floor closer to you and make the movement physically less demanding. This creates a more ideal environment for skill building.
Quality of movement is highly dictated by the position one starts from. Just like a Clean's bar path will will be influenced by how you're set up before you pull, a handstand attempt will be influenced by how well you can enter the position itself.
The Strategy is how we approach learning this movement.
Can you describe how to get a basic kick-up going on a panel mat?
_________________
Friend of the program, Yoon S has graciously uploaded several videos of 1970's training footage from Poland's National Weightlifting team. It's really phenomenal stuff.
Here is Part 1 of 10
3-3-3-3-3
All sets will be taken from the floor today.
Post loads to comments.
compare to 5×3 10.1.09
Max strict Pull-Ups or Chin-Ups
3 attempts, rest as needed
Warm-Up
3 Rounds NFT of
10 Panel Mat Kick Ups
15 Sit-Ups
20 KB Swings
Primal
Coach Margie wants you to Ladies to Listen Up and think about how you approach the bar.
Congratulations to The New York Rugby Club Women's Team (Stephanie P's team) for winning the Women's Premier league National Championships.
Congratulations also to Regan F on her successful King Con event this weekend.
South Brooklyn Athletes Get Ready for the 5K
CF Games Run Start
CF Games Run Back Side
CF Games Run Finish
____________________
Molecular Gastronomy Divine Caroline
Run 5K
Athletes will meet at 9:30am at the Grand Army Plaza entrance to Prospect Park.
Post time to comments.
compare to 8.8.09
Accessory Work
Warm-up Moves
Post WOD Brunch
Developing confidence and control with your kick ups is essential before taking your handstands to a partner or the wall. Kicking up to panel mats are a great way to develop this skill.
There are No Classes at the Lyceum today, the 5K details are above.
Only 3 spots left for our next Foundations Cycle.
Times:
Tuesdays at 8pm and Sundays at 12pm. Each class is 1 hour and 15 minutes long.
Dates:
11/10, 11/15, 11/22, 11/24, 11/29, 12/1, 12/6, 12/8
Note: Tuesday 11/17 is intentionally skipped as the space is booked for a separate event.
Overhead Squat Warm-up
Saturday's Prospect Park 5K Run will meet at 9:30am at the Grand Army Plaza entrance. Chris Fox and David Mcgrath will be organizing the run so that everyone's stuff will be safe and no one gets left behind. There will be an optional brunch available afterwards. Have Fun!
Remember that there are No classes at the Lyceum this weekend. We will return to our normal schedule on Monday.
_______________
What book are you currently reading?
5 Attempts at
Row 250 meters
Post all scores to comments.
compare to 10.3.09
Warm-Up
20 Stroke Warm-up sets:
20 Pulls at 22-24 s/r
20 Pulls at 26-28 s/r
20 Pulls at 30-32 s/r
Odd Object Lifts…
All Smiles BEFORE the WOD
Operation Pull for Hope by Gillian Mounsey at CrossFit LIC
Remember that we are NOT having formal classes this weekend but there IS a Prospect Park 5K Run this Saturday at 9:30am. Who's in???
_______________________
Museum of Surgery WIRED
3-3-3-3-3
overhand grip
Post loads to comments.
compare to 9.28.09
Accessory Work
Conditioning:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Burpees
DB or KB Swing
Adrian Y at the summit of Aconcagua, the highest point in the Western Hemisphere
Adrian's is training at CFSBK for his next big climb, Denali
Foundations at CFSBK
CrossFit South Brooklyn is proud to announce a brand new Foundations Cycle for November and early December. Please check out the following information regarding the cycle and read the course overview for FAQ's and more info. Space is limited to 8 participants so register soon!
Course Overview with syllabus, FAQ's and homework assignments. CLICK HERE
Times:
Tuesdays at 8pm and Sundays at 12pm. Each class is 1 hour and 15 minutes long.
Dates:
11/10, 11/15, 11/22, 11/24, 11/29, 12/1, 12/6, 12/8
Note: Tuesday 11/17 is intentionally skipped as the space is booked for a separate event.
____________________
Why We Kiss Telegraph
Little Kamau puts on a Squat Clinic
Margie's Blog is officially up and running! Check out Margie's Local for updates on her Indian Powerlifting adventure as well as info on all things nutrition and fitness.
Remember that we don't have evening classes the 16th, 17th, 18th and 19th of this month. Our normal 7am classes are still on and if theres interest we can do 6am and 7am classes on Monday, Tuesday, Wednesday and Thursday. Please post to comments if you could make it and we'll book it. Check out the Events Calendar for a current schedule.
Remember that this Saturday, normal classes have been replaced with a Prospect Park 5K run at 9:30am. If you're interested, please email Christian(at)CrossFitSouthBrooklyn.com to RSVP.
__________________
The Carnivores Dilemma NY Times
3-3-3-3-3
Post loads to comments.
compare to 5×5 10.29.09 and 5×3 10.5.09
Accessory Work
3 Rounds of:
12 Dumbbell Power Snatches, Each Arm
12 Reverse Lunges, Each Leg
Handstand Progressions
The King Con comic book convention hosted by our own Regan F is taking over the Lyceum this weekend. Please check out the information below for alternatives to our normally scheduled classes and be sure to check out the Con too!
Saturday
We're organizing a Prospect Park 5K run at 9:30am. If you're interested in participaing please email Christian(AT)CrossFitSouthBrooklyn.com to RSVP. If anyone would like to volunteer to watch everyone's bags while they run please let us know and we will compensate you with a free post WOD lunch! More details to follow.
Sunday
If you'd like to get a WOD in, you could check out any of the other local affiliates listed under the "Gym Links" tab on the right of the blog.
Otherwise, theres always the Brooklyn Beefsteak at The Bellhouse. All you can eat naturally raised aged beef, ever flowing ale, your own commemorative pint glass and live music. If we get a group of folks theres a discounted price too. Please post to comments if you're interested in attending.
________________
Interactive Spine Chiromatrix