3-3-3-3-3

Post loads to comments
compare to 6.17.09

Accessory Work
Choose your weakest Fight Gone Bad movement and do some focus training on it. Here are some options:
Technique Phase: Practice the movement in a fatigue free environment.  Make every rep perfect.
Consistency Phase: See if you can do 15-25 reps while maintaining consistent technique. If form breaks down, take a break.
Intensity Phase: Perform 3-5 one minute pressure tests for max reps. Either rest as needed between attempts or set a rest interval.

Emily thought her pull-ups were about 25 lbs too light.

Check out the first month of Erg workouts on the CFSBK Rowing Team Page. This page can be accessed from now on under the C.R.A.S.H.-B's link under the "Upcoming Events" tab.

Alternating Rep rounds for time of:

42-30-18 Double Unders

21-15-9 Pull-up

Accessory Work
WU: 3 Rounds NFT
15 Dumbbell Thrusters
200m Run

Ben and Jeremy, 200m Sprints

Read the short article, "Tell Your Kids It's Okay to Fight" in the CFK Journal* and post thoughts to comments.
__________________
South Brooklyn on CrossFit Kids
Free CrossFit Kids Journal*
CrossFit Kids Preschoo Class Video

5 Rounds of:
7 sets of the complex:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Rest as needed between rounds

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Compare to 3.29.09

Accessory Work
DIY Foam Roll

Untitled

There is no Teaser Class today

CFSBK Equipment Inventory, circa 9/07

If we started an additional 5pm Level 1 class, would you come?

There is NO TEASER CLASS tomorrow due to a couple of our coaches being away for the weekend

__________________________
Our thoughts are with everyone affected by the tragic events of 9/11/01.  Thank you to all the brave service men and women working to keep our country and communities safe every single day.

3-3-3-3-3

Post loads to comments.
compare to 6.11.09
Suggested Back Off

Accessory Work
Foam Roll
WU: Clean Practice

No "Domping" here, Joe!!!

____________________
Rare and interesting Mental Disorder and Illnesses Nowthatsnifty

As many points as possible in 15 Minutes of:
Rower, Calories
Wall Ball, Reps
You and a partner will decide on a strategy and a game for max work completed within the 15 minute time frame.

Post individual movement totals and overall total points to comments.

Accessory Work
Sumo Deadlift High Pull Practice

Push, Mike!!!

Check out Chuck Carswell from our last L1 cert on the Affiliate Blog today.

Fight Gone Bad Team Shirts
Our own Paul and Rebecca have offered their screen printing services for FGB shirts to anyone who is interested. Shirts will have a FGB/CFSBK Logo in front and the team name and number on the back. Each shirt will cost $12
Each captain should consult with their teams to see if they’re interested in shirts. If so, please contact ps(AT)quistindustries.com for available colors and ordering instructions.
We would like to have all of the orders in by the 15th and would deliver them by the 23rd.
__________________
Pat and Annie do "Diane" CrossFit
Eva T does "Nate" CrossFit

Always look both ways before crossing the street.  Especially when you're carrying barbells.

Last year we had tremendous support from our members providing prizes for Fight Gone Bad.  If you think you could contribute something (or know a business/person who could) please email david(at)CrossFitSouthBrooklyn.com.  All suggestions and contributions are welcome!

What is your all time favorite book?
_____________
Giant Rat Found in Lost Volcano BBC
100 Ways to Use a Strip of Bacon Endless Simmer
Seth Godin on the Tribes we Lead TED
Brooklyn Street Photography Flickr Group

30 Muscle-Ups for time

Post time to comments.
compare to 2.2.09

Accessory Work
Squat Therapy

The Future of Fitness

Thanks to all the kids and parents who came out for our first South Brooklyn Kids class yesterday.  We can't wait until next week!

If a friend asked you, "Besides the workouts, why do you like training at CrossFit South Brooklyn?" What would you say?

5 Rounds For Time of:
400m Run
15 Overhead Squats, 95lbs

Post time to comments.

Accessory Work
Foam Roll

Charlotte and Linus

_____________________
Warm-up By Dutch Lowy
"SNancy" by Megan CrossFit

Tabata Mash-Up the following two movements
Kettlebell Swings, 2 Pood
Box Jumps, 24"

Post total reps for each movement to comments.
compare to 5.30.09
Suggested Back Off

Accessory Work
3+ Strict Pull-ups: Kip Practice
or
0-2 Strict Pull-ups: Ring Rows 2×8, Pull-ups 2×5

Nick (3rd from front) during the 2000 Games in Sydney

1 on 1 Rowing at South Brooklyn
CFSBK is now proud to offer private training on the Erg with our in-house Rowing Coach, Nick Peterson. 

Overview
I can provide coaching to a full range of athletes – from someone who has never pulled a stroke, to a former collegiate rower. For all athletes, I will provide sound coaching of your rowing form. My goal is to help you row efficiently, with a relaxed, powerful stroke that you can sustain in any workout or competition scenario. I can also provide you with a workout schedule tailored to your needs, goals, technical skill, and fitness level. For the beginner, I'll provide a complete breakdown of the rowing stroke and coach you through achieving good form. I'll explain how to use the rowing machine, or erg, to track your performance and measure your progress. For the more advanced athlete, I'll focus on fine-tuning your stroke and developing more challenging workouts.

Qualifications
I rowed competitively for 13 years, starting in 9th grade at TC Williams High School (of "Remember the Titans" fame!) and culminating in the 2000 Olympic Games, where I raced in the men's quadruple sculls (7th place). I also competed at the 1998 and 1999 World Championships (men's quadruple sculls and men's double sculls, respectively), and won at the Royal Henley Regatta in the same events. I rowed at Harvard College, where I graduated in 1995.

For more information or to book a session, please email Nick(at)crossfitsouthbrooklyn.com