The South Brooklyn Standard 620m Run

HAPPY BIRTHDAY, DEB!!! SBK LOVES YOU

If you were stuck on a desert island and could only bring one piece of equipment with you, what would it be? (Unfortunately, all the barbells and bumpers fell overboard too)

21-15-9 reps of
Mid Hang Power Clean or Snatch
Knees to Elbows

135 is Rx'd for the clean and 95 for the Snatch

Accessory Work
Bent Over DB Rows 3×12
1500m Pace Row
While keeping your stroke rating below 25, see if you can hold consistent splits dropping :10 every 300m. This pace row is less about intensity and more about control and technique.
For example:
0-300m 2:30pace / 300-600m 2:20 pace / 600-900m 2:10 pace / 900-1200 2:00 pace / 1200-1500 1:50 pace

Once upon a time

Floreio Art Ido Portal's Blog
Primal Strength Training for Women Mark's Daily Apple
Random "Side Effects" of Paleo and Low Carb JO's Blog of Pwnage
John Bachar Dies at 51 NY Times

3-3-3-3-3

Post loads to comments
compare to 7.6.09

Accessory Work
Tabata Wall Ball
Ring Inversions

Thanks to everyone for the thoughtful responses to yesterdays rest day question.  It's obvious there are many reasons why we stay fit beyond the mental and physical benefits.  I think success with CrossFit requires dedication, integrity and a strong sense of personal responsibility.  These traits are common in our athletes and responsible for the strength of our community.
(except Jack)

CrossFit Virtuosity finally gets a home all it's own.  Congratulations Keith, Sam and everyone else from the CFV Crew. Keep your eyes peeled everyone, this program is gonna spread like wild fire.

AJ cools down on the Erg

Remember that on August 1st Tushar is hosting a CrossFit Movie screening at his apartment.  Please email David(at)CrossFitSouthBrooklyn.com if you are interested in attending.  It will be an informal potluck, beer and paleo snacks would be appreciated.

Please remember that even if you're registered with Mind Body Online, you must still sign into the book every day before class.

Jacinto Storm! 09 pictures are up under the Events Photos tab. Check them out!

Do you have someone or something in your life that specifically motivates you to be more fit?

1-1-1-1-1-1-1

Post loads to comments.
compare to 5.17.09

Accessory Work
3 Rounds NFT of
10 Toes to Bars
1 Farmers Walk around the Lyceum

Team SBK Post Stadium Workout

What was your favorite part of the Games this year?

Jacinto Bonilla, Part 2 CF Journal Preview
Quest For the Affiliate Cup Free CF Journal Article

5-5-5-5-5

Post load to comments.

Note: These will be done exclusively with the overhand grip. No weighted chin-ups this cycle.

Accessory Work:
21-15-9 reps for time of:
DB Snatch Right Arm
DB Snatch Left Arm
Split Jumps

Brandy goes C2B

2009 Games Day 1-Women's Final Standings
2009 Games Day 1-Men's Final Standings
8 Ways the Food Industry Tricks You MSNBC.com

In this version of Christine, athletes will work in teams of 3.  Athletes will go for max reps in 1 minute at each station.  After the completion of all three stations there will be 1 minute of rest.  This cycle will repeated for a total of 3 rounds.  The stations are:
1. Row (for calories)
2. Deadlift (135#/65#)
3. Box Jumps

Post individual & team reps to comments.

Accessory Work:
When was the last time you worked an L-sit or Ring Support?  Don't remember?  Well, bust out the parallettes and/or grab a set of rings.  Hit 2 or 3 minutes (cumulative) in an L-sit or Ring Support. 

Where Brooklyn at?

Great work guys!! Good luck on Sunday!

Affliate Cup Friday Overall Results

Represent.

The Crossfit South Brooklyn Affiliate Cup Team is:

Juliana Agudelo
Brandy Monge
Dan Reshef
Charmel Rogers
Nicole Shannon
Anne Williams

We couldn't ask for a better crew to be in Aromas representing SBK today! Go team, go!

Crossfit South Brooklyn's very good friend Gillian Mounsey will be competing in the individual competition.  Go get 'em Gillian! 

REMINDER: Level 1 & 2 Classes run as scheduled this weekend. There will be NO free Teaser Class this weekend.

Now that the events of Day 1 of the 2009 Crossfit Games have been announced, which event do you think you'd do best at?  Which would you lose sleep over?

The More You Know….
2009 Crossfit Games Official Site
2009 Crossfit Games Affiliate Cup Site
Crossfit Games on Twitter

5-5-5-5-5

Post loads to comments.
compare to 5.16.09

Accessory Work
3 Rounds NFT
12 Ring Rows
12 OH PVC Lunges, each Leg
1:20 Plank

Perform the A/W with a small team.  If someone has to rest during the plank the clock stops while everyone else stays up waiting for their partner to come back in before time can start again. If your team completes the first 1:20 unbroken, add :30.

CF San Antonio Represents at SBK

Remember there is no Teaser class this weekend as many of us will be in Aromas competing in the Affiliate Cup at the CrossFit Games.  We'll keep everyone updated as much as we can.

Happy Birthday, Stephanie!
T-Minus 5 Weeks until Charlotte gives birth to the fittest baby known to man!

Audio Slide Show: Quacks and Cures BBC

For time:
50 Double Unders
30 Body Weight Bench Presses
50 Doubles Unders
20 Body Weight Bench Presses
50 Double Unders
10 Body Weight Bench Presses
50 Double Unders

Post time to comments.

Accessory Work
10 Minutes of independent Double Under Practice if you can't perform them
Foam Roll for 5 Minutes Post WOD if you can

Post Workout

Remember there is NO TEASER this Saturday.

Check out our own, Sameer P tonight at Water Front Wednesdays!

Cressey Performance Foam Roller Series
Self Myofascial Release Techniques on the Foam Roller Perform Better
Do you Foam Roll?