8 Mid Hang Power Cleans, 115/75
10 Push-Ups
12 Box Jumps

Complete as many rounds of the triplet in 4 minutes as possible followed by a 2 minute rest interval. Today's workout is 3 rounds.

Post rounds for each work interval to comments.

Accessory Work
WU: 3 Rounds NFT
5 Toes to Bars
:10 Elevated Samson, Each Leg
:20 Lateral Plank, Each Side
:30 Lateral Hops

CFSBK's Own Mike W Leads a Bike Tour through French Alps
Check out Reilly Cycling Tours for more information

Tomorrow (Thursday 10/15) is an OUTDOOR WOD.  We will be meeting at the Turf Field on 3rd Street and 4th ave.  Please dress warm and come ready to move. Morning classes will meet at the Lyceum and evening classes (5, 6 and 7pm) will meet at the field.

________________
70sBig.com

Paul, Greg and Brandy
CrossFit Queens

Check out this email CFSBK got!
Congratulations! CrossFit South Brooklyn was the highest fund raising team in the FGB IV North East region in the 26> division!  Your team has won the honor of hosting the North East REGIONAL CHAMPION Traveling Trophy until Fight Gone Bad in 2010.  Your team name and year you won will be engraved for posterity on the award! SWEET!

Once you receive the Traveling Trophy, be prepared to take good care of it!  It will go to FGB's North East Regional Champion year after year, so we're trusting you to keep it clean and displayed in a safe place.
Our team total finished at: $28,280

Also, If you haven't seen it already, check out Matt U's FGB write up on the Kissing Suzy Kolber Blog

What kind of home cleaning products and soaps do you use? Any suggestions for the new space?
_________________
What's inside a cup of coffee? Wired
10 Doomsday Cults ty.rannosar.us

5 Rounds for time of:
12 Pull-Ups
6 Thrusters, 135/95

Post time and load to comments.

Accessory Work
Foam Roll

CrossFit 101 Seminar

Happy (belated) Birthdays Jess F and Christian D

5-5-5-5-5

All pulls taken from a dead start.

Post Loads to Comments.
Compare to 6.27.09

Accessory Work
Strict Ring Dips 3×5-10
WU: 15-10-5 Reps NFT of:
Knees to Elbows
Knees to Elbows Push-Ups
Empty Barbell Cleans

Emily B holds it down at New Haven

Thanks to Keith, Sam and Jessica at CrossFit Virtuosity and all the coaches and members of South Brooklyn for making yesterday's CrossFit 101 a huge success!

__________________
How to Strengthen Flat Feet Mark's Daily Apple
Barefoot Running through Central Park NY Times Video

Bjorn to Power Clean

CrossFit 101 today!
CrossFit South Brooklyn and CrossFit Virtuosity are cohosting a lecture and Q&A with CrossFit's founder, Greg Glassman.  Come learn more about the background and rational behind our fitness philosophy as well as candid insights into the past, present and future of the movement.   The lecture will be followed by an optional WOD as well as a beer social for everyone involved. 

Location
The Brooklyn Barbell Club

Itinerary 
9:00am Doors, Coffee
10:00am Q&A Session
1:30pm CrossFit Workout
2:00pm Beer Social

See you there!

There are no classes at CFSBK today

Dave Mak gets some well deserved rest

There are NO CLASSES tomorrow, Saturday 10/10

Who is in for the CrossFit 101 with Greg Glassman tomorrow?

CrossFit South Brooklyn in US News and World Report
_________________
Coach Glassman, Pt 1 Preview CF Journal
Coach Glassman, Pt 2 Preview CF Journal

3 Attempts of:
30 Kettlebell Swings, 2 Pood
Run 400m

Rest as needed between rounds
Post time and load to comments.

Accessory Work
Hip Mobility

Fight Gone Tamson!

Happy Birthday, Ryan P!

Great work, Team CODA on yesterdays Fight Gone Belated!

Perform the following complex every minute, on the minute, for 20 minutes
5 Dumbbell Deadlifts
5 Dumbbell Hang Power Cleans
5 Dumbbell Thrusters

Post
load and rounds completed as rx'd (within the minute) and any
additional rounds completed within the time frame to comments.
compare to 2.5.09

Loading
is 45% bodyweight for advanced athletes.  This version of "The Bear"
was made popular by coach Mike Rutherford. If you are able to complete
all the rounds,  first start scaling up until you can do the weight as
rx'd, then begin to add one rep to the circuit.  7 reps of the complex
for 20 rounds as rx'd is the gold standard.

Accessory Work
Foam Roll

Brian pulls under on some outdoor Dumbbell Cleans

Malcolm's hobbies include heavy squatting

CrossFit 101 with Greg Glassman
Our CrossFit 101 with co-hosts CF Virtuosity is this Saturday.  We initially opened registration to members of our community who serve in the armed forces, law enforcement and fire fighting and now we're opening it up to all of South Brooklyn. The CF 101 is a FREE lecture, Q&A and social with CrossFit founder, Greg Glassman. If you'd like to attend, please read this press release and contact Jessica Allan at jessica(at)crossfitvirtuosity.com.  These seminars are great for people who are either new to CrossFit or have friends and family who might want to know more about this crazy fitness thing you're into.  We'd really like to get lots of non-CrossFitters involved so if you have someone in mind, please confirm it with them and include their name on the RSVP. We will send out email confirmations on Thursday for everyone attending.
Any additional questions may be sent to David(at)CrossFitSouthBrooklyn.com or posted to comments.

Location:
The Brooklyn Barbell Club
221 North 8th St. (between Driggs and Roebling)
Brooklyn, NY 11211

Date:
Saturday, October 10, 2009
9:00am Doors, Coffee
10:00am Q&A Session
1:30pm CrossFit Workout
2:00pm Beer Social

3-3-3-3-3
Low bar squats today

Post loads to comments.
compare to (LB 5×5) 10.1.9 and (HB 5×3) 6.14.09

Warm-Up
4 Rounds NFT of:
5 Strict Pull-Ups
:10 L-Sit Hold
15 Kettlebell Swings

Juliana in the lead

Thanks to Gerrit G for providing all the recent shots from CFSBK at the 2009 CrossFit Games.

Check out the Events Calendar for an updated October training schedule. (DWNST) means class will be meeting downstairs while Nerve Tank rehearses upstairs. Major changes have been listed below.

Important Notes
+ No Classes this Saturday, 10/10
+ Outdoor WODs on 10/15 (Weather permitting)
+ Starting on 10/17 until the end of the month, Saturdays will be 9am and 10am All Level Group Classes. Foundations will still be meeting at 12:15pm
+ Kid's Classes are scheduled for 1pm on 10/11 and 10/18