Established 2007
For Time:
75 Double Unders
15 Push Jerks, 135/85
65 Double Unders
9 Push Jerks 135/85
55 Double Unders
6 Push Jerks 135/85
Post load and time to comments.
compare to 6.7.09
Accessory Work
P/PP/PJ Overhead Review
Dan in an Ice Tub. Perfect.
If you can regularly string together over 20 Double Unders, describe how you developed this skill.
5 Attempts at
Row 250 meters
Post all scores to comments.
compare to 7.5.09
Warm-Up
900m Row
Drop :10 off your split every 300m
20 Stroke Warm-up sets:
20 Pulls at 22-24 s/r
20 Pulls at 26-28 s/r
20 Pulls at 30-32 s/r
rest as needed between sets
Full pressure on each set
Charmel Shows off his "CrossFit Face" in Aromas
Fight Gone Belated is officially scheduled for this Wednesday (10/7) at 8pm Down Stairs! Our final team, "Coda" will be comprised of (C) David Mak, Jack, Tamson, Malcolm and Andy H. We need 5 volunteers to keep their score for them and anyone else who wants to come and cheer is more than welcome to! Good luck, Coda!
Beginning this coming Tuesday evening, CFSBK members get 30% off day passes ($20 bucks to $14. BA-BAM) at Brooklyn Boulders each and every Tuesday night. This will be extended to other days of the week once we come up with a way to identify who are members are for their staff and officially become neighbors. Hot Iron branding and ear tagging are currently the top choices. Also, CFSBK members interested in memberships will receive 10% off any membership package.
Anyone interested in going to the Reel Rock Tour screening at Brooklyn Boulders next week please email Shane(At)CrossFitSouthBrooklyn.com
Happy 40th Birthday, Ashley F!!!
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An Enduring Measure of Fitness, The Simple Push-Up NY Times
Oldest Human Skeleton Found, Disproves Missing Link National Geographic
"A Child is Born", Scientific Photography Lennart Nilsson
Post Kids Class play
We are no longer doing Teaser Classes on Saturdays. Please stay tuned to the blog for an alternate schedule for October.
Tomorrow we are only having a 10:15am and 11:15am class, there is NO 12:15pm. Sunday is back to normal scheduling
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The 2009 Fight Gone Bad IV at CFSBK Photo Set
5-5-5-5-5
Low Bar Squats Today
Post loads to comments.
compare to 9.24.09
Accessory Work
Ring Work
A. Inversions 5 Holds
B. Skin The Cats 3×3
C. Front Levers 5x :10
The Chocolate Milk Thistles
Congratulations to Brian Scott for winning his company's 3 month pedometer Step to Health Challenge. Brian destroyed the competition, even beating second place by well over 700,000 steps.
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Did Humans Evolve to Be Long Distance Runners? Mark's Daily Apple
You Walk Wrong and Your Shoes are to Blame Fitness Spotlight
Turkish Get-Ups
Novices will be learning this movement, experienced athletes will be experimenting with different weights, reps and implements.
Accessory Work
WU: 3 R NFT
10 One Arm DB Push Presses, Each Arm
1:00 Dead hang
Hip Mobility
Pull, Peter!
We have one additional prize for Fight Gone Bad. Whichever athlete who competed last year and had the largest increase in score/performance will receive a sports massage. Thanks to Carlos G for organizing this.
Please check out the Lost and Found today. We've got tons of water bottles, glasses and clothes that had been left in the locker.
If you haven't picked up your gymnastics grips yet, please do! Because they all look a like, please write you name or initials on your pair with a permanent marker.
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Iceland Annie's Sandbag Uphill Sprint CF Games
2009 Women's Triplet, 3rd Heat Cf Games
Email: Info(at)CrossFitSouthBrooklyn.com
For all inquiries regarding Membership, Teaser Classes, Private Training, Merchandise and Traveling CrossFitters
Email: David(at)CrossFitSouthBrooklyn.com
To contact David directly regarding events and programming.
CrossFit South Brooklyn is located at:
597 Degraw Street (Between 3rd and 4th Avenues)
Brooklyn, NY 11217
Subway:
R to “Union Street” or 2 3 4 5 B or Q to Atlantic Ave
A.rmed A.nd DangerA.S.S.
Congratulations to Mike V. for becoming Sergeant!
What kind of Bike do you have and what do you use it for?
3-3-3-3-3
Post loads to comments.
compare to 5.23.09
Accessory Work
Tabata Sit-Ups
a: PVC b: Unanchored C: Anchored
Foam Roll
The Chocolate Milk Thistles v. Queen Anne's Revenge
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Fight Gone Bad IV at CFSBK Sameer P
"Linus" goes up on CrossFit Mom
As Many Rounds in 12 Minutes as Possible of:
20 Walking Lunges
10 Burpees
Post rounds to comments.
Accessory Work
1500m Pace Row
Pick a start Split time and drop :10 every 300m
Keep your stroke rating below 20 s/m
Start Split Options:
A: 2:20, B: 2:30, C: 2:40, D: 2:50
1:00 Rest Interval
Wall-ball, 10 ft target (Reps)
Sumo deadlift high-pull (Reps)
Box jump (Reps)
Push-press (Reps)
Row (Calories)
In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.
Post score to comments.
compare to 6.19.09 and 9.27.09
Brooklyn Represented Hard this Year at Fight Gone Bad IV
Gym Fund raising Total: $26,826
Top Fund Raisers
1. Matt Ufford: $8,251 (Top Fund raiser in entire US and Canada)
2. JR McKechnie: $3,101
3. Jim Ryan: $1,490
4. Brian Scott: $1,355
5. Gerrit Gillis: $1,150
Top Females Rx'd
1. Nicole Shannon: 253
2. Anne Williams: 249
3. Charlotte Kaiser: 227
Top Males Rx'd
1. Nick Peterson: 355
2. Scott Lundhagen: 340
3. Dan Reshef: 338
Thanks to all the participants, volunteers, friends and family who made this year's fight even bigger and better than last year!
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NYC Paint Ball
The Toxic Avenger Musical
HAIR The Musical