400m Runs on Degraw Street

Good luck to Coach Laurel, Nicole B, Anne W and Brandy M this weekend at the CrossFit Sectionals!

There is no class this Saturday at 10am.  Classes at 8am, 9am, 11am and 12pm are on as usual.  This will be the last week we're not holding open CrossFit Group at 10am

Robb Wolf's Nutrition Seminar is coming up on April 11th. There's still room if anyone hasn't pulled the trigger on it yet.
Robb Wolf, Nutrition Pt 1
Robb Wolf, Nutrition Pt 2
Robb Wolf, Refined Carbohydrates

Register Here!
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Species of ancient human discovered in Siberia MailOnline

3 Rounds for time of:
Run 400m
21 Kettlebell Swings, 1.5p/1p
12 Pull-Ups

Post time and Rx to comments.

This is our first ever "official" Helen with running as opposed to rowing.

Birds eye view of the Run, Wall Ball couplet

12 SBK'ers have alright signed up for the Wine Wasting.  Only 8 slots left!

New Spring Classes for Kira D's cooking school, The Oakridge Kitchen have been posted!

Check out these great clips from the Larry Mintz Open that Yoon S took.  The last female lifter Clean and Jerks over 100lbs above body weight!

1-1-1-1-1
(E3/4) L1/L2 Max Effort
Time to get aggressive. Attempt a 1 rep max

Post loads to comments.

Assistance Work
Hip Extensions 3×10

Tabata Sit-Ups
Post total reps to comments.

Christine G at the Prospect Park Duathalon

Reminder: There is NO 12pm Class today

Coach Laurel M and Nicole B will be competing at the CrossFit North East Sectionals this weekend. The workouts, movement standards and video demos can all be found HERE  Good luck, Ladies!!

2nd Annual Crossfit Wine Wasting and Paleo Pot Luck
When: Saturday, April 10th at 5pm
Where:  CFSBK (Weather permitting, we're going to try and do this on the roof)
Cost: $20
Why:  To learn more about the worlds oldest adult beverage and enjoy some yummy Paleo goodness with your Crossfit family.

Brian Scott, Certified Sommelier and resident CrossFit wine guy prove that wine is Paleo! There will be a sit down seminar on wine and winemaking where we will taste 4-6 different wines .  Bring all your wine questions that you have been afraid to ask! Then we will learn how to taste analytically according to the format used by the Court of Master Sommeliers.  After the seminar we will all enjoy a Paleo Pot Luck feast with even more wine!

There will also be a blind tasting competition during dinner with fabulous prizes.
1st place:  Bottle of Bollinger Champagne and massive street cred
2nd place: Riedel wine decanter.
The competition will be written then judged by Brian with the winners announced at the end of dinner.

Limited to 20 people so sign up early!

Please email David(AT)CrossFitSouthBrooklyn.com with the subject, "Wine Wasting" if you'd like to attend!

NO CLASSES TONIGHT!
They gym is being fire-coded and is currently covered in plastic.  Airsealis will be spraying the ceiling until late this evening (~11pm-12am) and then coming back tomorrow to clean.  Wednesday afternoon's class is also going to be canceled since we'll be in there washing and resetting the gym.  We apologize for the inconvenience.  If you planned on coming tonight or tomorrow afternoon please bank that class and use it whenever you'd like.

Check out this YouTube Video of David Squat Snatching.  See one in real time and one in slow motion. Thanks to Malcolm S for editing this!

1-1-1-1-1
E3/4 Sets Across
Experiment with a slightly higher load today than your previous successful 5×3.  If you're having trouble power snatching the weight, try squat snatching it. Consistency this week, next week you'll go for a true max.

Assistance Work
Strict Pull-Ups 3×10 
add or reduce weight to make 10 reps a max rep range

Coach Laurel Does mainsite WOD 100319

Check out Jessy H as the lead actress in this mock "Academy Award Winning Movie Trailer"

Also, check out Whitney H as one of the supermarket dancers in the real trailer for "Leading Ladies"

Feeling Sore?.. Tight?  Don't forget about our Active Recovery Class every Tuesday at 8pm.  Coach Fox will take you through one hour of stretching, myofacial release and movement therapy.  Good for what ails ya!
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Fed Up With Lunch: The School Lunch Project

As many rounds as possible in 20 minutes of:
Run 400 meters
20 Wall Ball Shots, 20/14

Post time and Rx to comments.

Assistance Work
Foam Roll!

Carlos G Front Squats

Good luck to Steph P and Mike W Running the NY Half Marathon today!

1-1-1-1-1
(E3/4) L1 5×3 Sets Across/L2 Max Effort

Post loads to comments.
compare to 3.13.10

For Time:
42 Double Unders
21 Box Jumps, 24"
30 Double Unders
15 Box Jumps, 24"
18 Double Unders
9 Box Jumps 24"

Post time and Rx to comments.
If you don't have Doube Unders, you're going to practice for 12 minutes instead of substituting

Swings at Sunset

World Kettlebell LongCycle Championship at Reebok NYC!
Anyone interested in going? Friend of the program, Lorna K will be competing!

Congratulations to Cheyne P for her awesome job at the Hawaii Sectionals
Here she is doing the "Nasty Girls" WOD as Rx'd

Good luck to Steph P and Mike W on the NY Half Marathon this Sunday!

Good luck to O-Lifter Yoon S competing in the Larry Mintz Open this Saturday!

Remember there is NO 10am class this Saturday.  Classes at 8am, 9am, 11am and 12pm are on as usual.

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Unlikely Tool for Species Preservation: Warfare NY Times
'How I held my breath for 17 minutes" David Blane on TED

3-3-3-3-3
(E2/4)L1 Sets Across/L2 Max Effort

Post loads to comments.
compare to 3.11.10

1800m Pace Row
Choose one of the following split times to start at and drop :10 off of it every 300m.
There is no stroke rating cap but try to keep it sub 30
A. 2:35  B. 2:40 C. 2:45  D 2:50

Post experience to comments.

David Demo's how to catch a Push Jerk on your shoulders when doing multiple reps
1. Begin by lowering the bar a couple inches under control while bending your knees
2. As the bar's downward velocity begins to increase, you jump to meet the it in the air a couple inches above standing height.
3. Once you make contact with the bar, receive it by bending your knees and hips so that it doesn't crash down onto your shoulders.
It's easier to practice this with a moderate weight.

Primal Quest Raffle Winners!
Joe W won a bottle of wine and rabbit corkscrew donated by Brian S
Regan F won a $40 gift certificate to Oakridge kitchen
Steph W won 2 free Nutrition Consultations

They started spraying the ceilings and I've deemed it unfit to CrossFit in the space. We're going to switch up plans for an outdoor WOD.  You'll still be able to drop your stuff off upstairs and use the bathrooms but we will NOT be in the main floor today. According to the workers, they'll be done and out of the space this evening.  The current plan is to do the Push Jerk and Pace row tomorrow instead.

Team Workout
Run 800m
200 Kettlebell Swings
100 Burpees
Run 800m

You and your partner complete the Run and then partition the KB/Burpee work however you'd like. Once all the reps have been completed you both run the second 800m.

Chip Conrad and Coach Margie

A few folks emailed me saying they couldn't make the weekend tryouts for the affiliate team.  We will hold additional tryouts the week after.  Stay tuned for some dates and times.

How will you enjoy the nice weather this week?