Established 2007
Handstand Push-Up Practice
Warm-Up
5 Rounds NFT:
5 Forward Rolls, over barriers
5 Box Jumps, increasing height
Nick K improvises some hay bail Jumps
Check out "Food in Mouth" from, Margie's Local
Happy Birthday, Gabe E!
Here are the WODs for the Hoboken Winter Challenge
Event 1
7 Clean and Jerks (145/95)
7 Burpees
7 Rounds For time
Event 2
10 Ring Dips
20 Air Squats
Amrap in 10 minutes
Event 3
1500 meter Row
For time
5 Rounds for time of:
20 Pull-Ups
30 Push-Ups
40 Sit-ups
50 Squats
Rest precisely 3 minutes between each round.
Post times for each round to comments.
compare to 7.6.09
Accessory Work
Foam Roll
Cloyde works Muscle Ups
The Hoboken Winter Challenge is just 11 Days away! Who all is representing CFSBK?
Tom on 5×3 Deadlifts
Is anyone interested in going in on a Jump Rope order? If so, please check out the two options below and email me (David(at)CrossFitSouthBrooklyn.com) with your rope specs. When we these come in, please put a piece of athletic tape on the handle and write your name on it.
Power Systems Speed Ropes
Perform Better Speed Rope
December Foundations
Times:
Mondays and Wednesdays from 8:00pm-9:15pm
Dates:
12/7, 12/9, 12/14, 12/16, 12/21, 12/23, 12/28, 12/30
Cost:
$200 General
$170 MIL/LEO (Military, NYPD, FDNY discount)
3-3-3-3-3
L1 Sets Across/L2 Max Effort
Post loads to comments.
compare to 11.23.09
Warm-Up
3 Rounds NFT of:
Row 250m
25 Sit-Ups
15 Gillies
Power to the Christine
Happy Birthday, Paul S!
December Foundations
Times:
Mondays and Wednesdays from 8:00pm-9:15pm
Dates:
12/7, 12/9, 12/14, 12/16, 12/21, 12/23, 12/28, 12/30
Cost:
$200 General
$170 MIL/LEO (Military, NYPD, FDNY discount)
5 rounds For Time of:
15 Dumbbell Hang Power Snatches, left arm
15 Dumbbell Hang Power Snatches, right arm
15 Burpee Box Jumps
Post loads and rounds to comments.
Assistance Work
Strict Pull or Chin-Ups, 3×8-12
add weight if necessary
Jessica F
CrossFit South Brooklyn is proud to announce a brand new Foundations Cycle for December!
Times:
Mondays and Wednesdays from 8:00pm-9:15pm
Dates:
12/7, 12/9, 12/14, 12/16, 12/21, 12/23, 12/28, 12/30
Cost:
$200 General
$170 MIL/LEO (Military, NYPD, FDNY discount)
5-5-5-5-5
L1 Sets Across/L2 Max Effort
Post loads to comments.
compare to 11.21.09
Warm-Up
3 Rounds NFT of:
4 FWD/BCK Overhead DB Lunges, Each Leg
10 Knees to Elbows or Toes to Bars
20 30 or 40 Double Unders
Setting up the Catch before the Rowing and DB Thruster Couplet
Our first Mobility and Recovery Intensive sold out fast. If you're interested in preregistering for the next one, please email Christian(at)CrossFitSouthBrooklyn.com. Please include what days/times would work best for you.
Welcome Joe P, Rickke and Dom!
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"Core" Stability Mark Rippetoe
Measuring Hip Internal Rotation Eric Cressey
Brandy from CrossFit Queens at CFSBK
Where did you spend your Thanksgiving?
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Reflexive Lifting Dragon Door
Rest and Recovery Posts Round Up CrossFit Invictus
5 Attempts of:
Spring 200m
Rest as needed between efforts
Post times to comments.
compare to 8.16.09
Warm-Ups
400m Jog with mobility drills every 100m.
Today's workout will be held at 9:00am at the Red Hook Track. The closest subway stop is the Smith and 9th stop (G/F) however if anyone would like to carpool from the Lyceum, please post to comments before 8am.
Gabrus goes 5×5
CrossFit South Brooklyn is thankful for all the love and support we've experienced from our members and extended family. Have a save and happy holiday, everyone.
5 Rounds For Time of:
15 Mid Hang Power Cleans 135/95
15 Wall Ball Shots 20/14
Post time and weights to comments.
compare to 4.27.09
Athletes without a technically developed and consistent Clean (L1 Athletes) will practice the movement during the barbell warm-up section of today's training day and perform the following workout for time:
5 Rounds For Time of:
15 Dumbbell Hang Power Cleans
15 Dumbbell Thrusters
Exposing an underdeveloped complex motor pattern to intensity, especially in a conditioning setting will be counter productive to your development in the lift. Trust us, we love you.
Warm-Up
Clean Technique Complexes
Jacinto gets his bearings
TURKEYFIT ALERT !!!
Due to the large 5m going on in Prospect tomorrow, we'll be meeting at Red Hook Track at 9am. (MapQuest)
It's less than 2 miles from CFSBK. The closest train would be the G or F to Smith and 9th. Good opportunity for those interested in trying a small dose of barefoot running in a "safe" environment.
If folks who are gonna drive and can haul a few people from the Lyceum please post to comments and email Christian(at)CrossFitSouthBrooklyn.com. We can have a central meet up at 8:40. Jess and I can take 3 people
Forward Rolls
This Thursday (T-Gives) we're putting on a TurkeyFit 5K run in Prospect Park. If you'd like to participate, please send Christian(at)CrossFitSouthBrooklyn.com an email so we know to expect you. We plan on meeting at the Grand Army Plaza entrance at 9am sharp.
The Mobility and Recovery Intensive is SOLD OUT. If you'd like to preregister for next month's cycle, please email Christian(at)CrossFitSouthBrooklyn.com. Feel free to include what days and times would work best for you.
What is your favorite Gymnastics/Calisthenic movement?
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The Black Box Summit Or How I Got Fired from the CrossFit Nutrition Certification Robb Wolf.com