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.

For time:
Row 2000m

Please read Coach Nick's article on How to Row a 2K before coming to class.

post time to comments.
compare to 9.17.09

Warm-Up
4 Rounds NFT:
5 Forward Rolls
10 push-ups
20 Kettlebell Swings, face height

Willie works on his Handstand to Forward Roll

Best of luck to the CrossFit South Brooklyn Rowing Club competing in the CRASH-B's today.  CFSBK is the largest CrossFit affiliate team representing at the event.  We'll also be rowing a 2K today as a sign of solidarity.

CFSBK Rowing Club Competitors 
Alec H, John Mc-D, Bjorn B, David Mak, Vincent D, Debbie P, Jen B, Colette K, Steph P

Check out these Shots already coming in via Reshbot 2000!

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What's so exciting about a 2K? Melissa Urban Byers

5-5-5-5-5
(E2/4) L1 Sets Across/L2 Max Effort

Post loads to comments.
compare to 2.6.10

Skill Work
Snatch Drills

4 Rounds NFT
7 Strict Pull-Ups
:10-:15 L-Hang
7 Bulgarian Split Squats, each leg

Chris J Improves his Dip Strength

Where do we need adequate mobility for Overhead Squats and Snatches?
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Food, From Field to Fork! A Growing Chef's Fundraiser in Brooklyn

Carlos hits the Box Jump/Double Under WOD at 6am

What else would you like to see at the new SBK?
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Ten Sleep Mistakes and their Solutions Divine Caroline
Real Food Shopping List Fitness Spotlight

5 Rounds for time of:
30 Box Jumps, 24"
30 Wall Ball Shots, 20/14

Post time and Rx to comments.

Cool Down
Foam Roll, Lower Extremity

Steph P busts out some Bar Dips

Want to focus on strength?
We've got one more slot left for Coach Jeremy's Strength Cycle

Want to get more mobile?
We've got slots left for Coach Christian's Mobility and Recovery Intensive

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She's got back! Iron Maven

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

Post reps and Dip variation to comments.

7 Rounds for time of:
25 Double Unders
5 Knees to Elbows

Post time to comments.
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CRASH-B WOD
4 x 500m / 2' @ max effort. Go much harder than you would for 2000m.
Please be sure to warm up and cool down sufficiently.

The Primal Quest Kick Off

For the benefit for folks who have not gone Primal, what have your experiences eating a more strict Paleo diet been?
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Mandelbrot Fractal Zoom