Legit Burpees by Leonid

Attention South Brooklyn Athletes:
All classes this weekend will be canceled for the L1 certification.  Our normal schedule will resume on Monday.

Level 1 Attendees:
Welcome to South Brooklyn! Please don't hesitate to contact David (973-610-3628) or Margie (917-626-2816) if you have any questions about your visit. If you're driving and would prefer to park on the street there will be more availability towards on the named streets between Third and Fourth Avenues. The link below is a neighborhood map so that you can easily find your way around. Also, feel free to post a question on the comments section of this post and someone will get back to you ASAP.

Park Slope Neighborhood Map

3-3-3-3-3

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compare to 1.21.09

Accessory Work
2 Rounds of:
1 Minute Lateral Plank, right
1 Minute Lateral Plank, left
1 Minute Prone Plank
30 Sit-Ups

Dan L. gets his bouldering on

It would be much appreciated if anyone could either come a little early or stay a little late tonight so that we could move some stuff for the Level 1 Certification this weekend.  Thanks!

Calorie Burning Fat, Studies Say You Have It NY Times
Test 'Sheds Light on Back Pain' BBC
Do Firefighters Believe 9/11 Conspiracy Theories? Slate
Anatomy Lecture 2- The Human Brain and Muscular System Academic Earth

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

Post time to comments.
compare to 7.20.08

Accessory Work.
..Recover

Sal trains for the Qualifier

Food Wars: Grass Finished vs. CAFO Beef nourished kitchen
Chimpanzees Exchange Meat for Sex BBC
Gay Rights Groups Celebrate Victories in Marriage Push NY Times

Laurel's Nephew models the CFSBK "Pood" romper that John C. Designed!

SBK will not be holding weekend classes on two occasions this month due to the Certifications we're hosting.  Consider this a great opportunity to either check out a different affiliate or get an outdoor WOD in.  Here are some links to local affiliates for you to check out

CF Queens
CF Staten Island
CF NYC
CF Virtuosity
CF Montclair, Guerrilla Fitness
CF Hoboken
MPower CrossFit

If you're interested in checking out any of these boxes, make sure to call ahead of time to see if they allow drop ins. Otherwise, is anyone interested in organizing a Prospect park 5K or Austere WOD?

Also, if you usually attend weekend classes but can't because of the seminar, please email me so that we can modify your 4 week package to accommodate the change in schedule.

Patience or Performance Dutch Lowy
Do you think SBK provides a welcoming environment for newer athletes? Let Dutch know on his blog!

5-5-5-5-5

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compare to 1.5.09

Accessory Work
Barbell Lunges 3×5

CFSBK's First Fireside Nutrition Talk

Would Anyone be interested in 5pm Classes on Mondays, Wednesdays and Thursdays?  As classes have gotten bigger, we're ready to expand on the class schedule.  Please post suggestions for new times to comments.

Check out a Blurb about CFSBK and a few other affiliates on Nicki Violetti's Blog!

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

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compare to 2.23.09

Accessory Work
5 rounds of:
Max Double Unders in one minute, Rest one minute

Thanks to everyone who came out to yesterday's Rock Climbing field trip.  What a great time!

Don't forget about today's free Nutrition talk at 1pm. Bring Questions!

Tabata Interval 8 Rounds of the following 4 movements:
Wall Ball
Sit-Ups
Burpees
Box Jumps

In order to increase work output per interval, there will be a one minute rest between rotations. Go for max reps, no gaming.
In continuing with this week's theme, any movement may be substituted for Double Unders …except Burpees.  Only hit the rope if you've got pretty consistent doubles. 

Post total repetitions completed per movement to comments.

Accessory Work
Mobility

Congratulations to John, David, Josh and Shaun for completing Foundations! Please welcome them into the Level 1 group classes.

Who is excited for Rock Climbing today?!

There will be two Level 1 classes tomorrow at 10am and 11am again.  Please try and come to the earlier class if you're newer.

Anne puts on a Knee to Elbow Clinic.  Legit!!

Rock Climbing
4/4/09

The Rock Club
130 Rhodes Street
New Rochelle, NY 10801

We've got quite a crew planning to head up to New Rochelle on Saturday. If you have not RSVP'd, unfortunately we are completely full.

Here's what you need to know:
We will leave the Lyceum at 12:30pm
Everyone will be assigned to a car, so don't worry if you don't have one
Bring lunch and snacks
Bring $25 cash – this will pay for our class, rental gear and climbing time
Wear workout clothes – tight stuff on the bottom is probably your best bet
Remember to cut your toenails and fingernails the night before. Very important.

We have a one hour lesson at 2pm and then we're free to climb after that. We'll stay until about 5pm and then head back to the city.

5 Rounds For Time of:
5 Reps Power Clean, 155lbs
30 Double Unders

Post time to comments.

Accessory Work
Foam Roll or Stretch

Laurel recently got her first Ring Dip. Congratulations!!

Paleo Girl Scour Cookies  we like it raw
You Already Drink Crap  Human Nature
The Heterogeneity of Homosexuality Slate

3-3-3-3-3

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compare to 3.02.09

Accessory Work
21-15-9 reps for time of
Kettlebell Swings
Knees To Elbows

Margie

SBK talks food.
Sunday 5th of April. From 1-2:30pm, Free
Food is a necessary and sometimes wonderful, sometimes vexing part of our lives. As athletes, our questions surrounding food become even more complicated: what should I eat, when should I eat and how much? What if I want to lean out? Or gain mass? What about eating for endurance vs. weightlifting? What does it really mean to "eat healthy"?

Spend an hour learning the basics about your food quality, quantity and timing. We'll touch on the paleo diet, Zone portions and how to safely experiment with eating to support your performance. There will be plenty of time for questions