3-3-3-3-3

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compare to 2.26.09

Accessory Work
Kipping Pull-up practice

Cheyne wants you to hang loose.

Tissue Healing by Kelly Starett CrossFit Journal Preview

Do you have a CFJ subscription? ..No?? Get one.. now.

5 attempts of
Row 250m

rest as needed between rounds

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Accessory Work
Push Jerk Practice
Double Under Practice

Thanks to everyone who came out for the storm!

Jacinto Bonilla, Pt. 1 Preview CrossFit
Gillian, Jenn and Jacinto at CFNYC CrossFit

For time:
Run 620 meters
70 Squats
70 Push-Ups
70 Pull-ups or Jumping Pull-ups
70 Wall Ball Shots, 20/14
70 Kettlebell Swings
70 Deadlifts 95/65
Run 620 meters

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compare to 7.2.08

Accessory Work
Celebrate the living legend at his house with max consumption of BBQ and Beer in one day.

“To be a warrior
is not a simple matter of wishing to be one. It is rather an endless
struggle that will go on to the very last moment of our lives. Nobody
is born a warrior, in exactly the same way that nobody is born an average man. We make ourselves into one or the other.”
-Carlos Castaneda

Remember that we are starting at 11am and running through the 12pm class.  There is no 10am or Teaser today. Enjoy the Storm.

Lucy and Daddy at CrossFit

JacintoStorm 2009
The Storm will kick off at 11am tomorrow.  We're going to run it like one large class and have it spill over the 12pm class.  There will be no Teaser or 10am class so that we can set up the space and focus our attention on Jacinto's Birthday WOD.  Try to get there at 11 for the group warm-up and heat assignments, if you get there a little late please warm-up on your own and see us about placement. It's going to be a great day!

SW Backs Gillian Mounsey and SBK Social Workout

21-15-9 reps for time of
Mid Hang Clean, 135/85
Burpees

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Suggested back off

Accessory Work
Max Height Wall Ball Shot, 5 Attempts

Bethany's Beach Squats

SBK on the Farm
As many of you know, there's been talk of a trip to Grazin' Angus Acres in Ghent, New York. Farmer Dan at Grazin' Angus is excited to have the help and has offered us a chance to pitch some tents, work the farm and then send us over to his neighbor Farmer Dante at Milk Thistle Farm. It doesn't get more functional than farming, and just think of all that beef and milk…

Dan is at the NYC markets over the weekend, so ideally we should go up during the week: perhaps a Wednesday – Saturday. If that's not possible, we can make it a weekend only trip, but Dan and Dante will not be around to host us.

If you are interested in this trip, please email Margie(AT)crossfitsouthbrooklyn.com about your availability either July 29-August 2, or August 12-16.

3-3-3-3-3

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compare to 6.3.09
Suggested Back Off

Accessory Work
20-15-10 reps NFT
Knees to Elbows
Overhead Walking Lunges

The amazing Charlotte

CFSBK'er Zach Kell has opened up his own martial arts gym, Empire City Self Defense
Rob Orlando does a scaled UP "DiaFranAbeth" CrossFit Games
Daily Sex Good for Sperm BBC

Dark Clouds in the Distance

Dont' forget that this Saturday is JacIntoStorm '09, to celebrate Jacinto's 70th birthday.
Check out this post for some pictures from last year's storm.  We will be doing the same workout with the exception that one rep will be added to each movement.  Jacinto will be hosting a BBQ at his house afterwards. More details to follow.

11 Healthy Myths that may Surprise You NY Times
Taco Bell's new Green Food Takes no Ingredients from Nature Onion
Fitness Spotlight

Alternating every minute, complete as many reps as possible in 12 minutes of the following two exercises.
Double Unders
Box Jumps, 20"

Posts total reps for each movement to comments.
Suggested Back Off

Accessory Work
Strict Pull-ups 3×12

The Guerra Boys go for a row

Congratulations to Patricio for rowing a 2K in 17:00 and Manuel for rowing a 3,295m piece last week.  Great dedication, guys!

There are no teaser classes the next two weekends for Jacinto Storm and the CrossFit Games

CrossFit Kids
12 Beautiful and Unique Giant Sculptures Toxel

For Time:
Row 500 meters
30 Burpees
10 Shoulder to Overhead, 165 lbs

This workout was used in the NorCal Qualifier

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Suggested Back Off

Accessory Work
Spend some time outside today.

Ryan swings the 2 pood

Chris Spealer does today's workout in 3:33 at 135lbs bodyweight CrossFit Games
"Creepy European Chair Demo"

1-1-1-1-1

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compare to (5×3) 6.17.09 and (5×1) 12.22.08

Accessory Work
4 Rounds NFT:
Toes to Bars, 10 Reps
Lateral Planks :35 Each Side

Monkey See, Monkey Do
Kudos to all our parents who make the time to set a good example for their children

MEBBBK: Max Effort Black Box (Brooklyn!)
Today is the last day of our Mid Hang Power Clean, High Bar Back Squat and Bench Press strength cycle.  We're going to encourage a back off week from tomorrow until 7/4 when we'll kick things off with a STORM. 

The next cycle's movements are:
Total Body: Push Jerks
Lower Body: Front Squats
Upper Body: Weighted Chin-Ups (Overhand). 

For those of you unfamiliar with the MEBB, we choose three movements and cycle them through a descending rep scheme over four weeks. The Max Effort days have been posted in the CFSBK Calendar if you'd like to see how it breaks down through July. Much thanks to Coach Michael Rutherford for developing the MEBB. program.

Notes:
Jerks are following a 5×3, 5×3, 5×1 rep scheme
Foundations Graduates will be doing strict Presses instead of Jerks and follwing a 5×5 rep scheme throughout the entire cycle.

Happy Travels, Margie. We'll see you after the Games!

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