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

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Accessory work:
Tabata SDHP 75/55
Toe to Bars, 3 sets

3,2,1… Go!

The CFSBK Level 1 Certification is SOLD OUT!
There is a lot of work to be done before this event happens.  I've set a goal that by September 30th we will have All the junk at the far end of the room cleared out and have matting all the way to the bathroom.  We've already had some people generously volunteer to help out but we still need more. Please let me know if you're available to lend a hand.
While the cert is kicking out butts into gear about this, it's something that will give us a LOT more real estate to bail on weight and have permanent rack stations instead of moving stuff all the time. In one month our gym will look totally different.

Who is signed up for the cert?!

Three rounds, 21-15- and 9 reps, for time of:
135 lb Clean
L-Pull-ups

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Burpees!

Nutrition Part 2 with Robb Wolf, CFJ Preview
See the whole lecture November 1st at CFSBK!

1-1-1-1-1

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Accessory Work
Back Squat 90% x 1×10

Adam goes overhead, BK style.

FGB Prep:
Rowing Technique Analysis

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

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Jim's obligatory handstand shot in Virgina Beach!

30-20-10 Reps of:
Burpees
Knee to Elbows
Box Jumps

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compare to 3.29.08

Accessory work:
Back Squat 87%x2x5
Muscle-up practice

Mike has officially started his second year of medical school.  Please give him trouble if you don't see him in class as often.

CrossFit Level 1 Certification at CrossFit South Brooklyn!
We will be hosting our first general cert on October 18 and 19. It's going to be a great weekend full of training, learning and meeting tons of CrossFitters. Even if you're not interested in teaching CrossFit these events are always a lot of fun and something you'll remember forever.

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

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Accessory work:
Complete as much work in one minute at each station as possible before moving on to the next exercise. (4 Rounds)
SDHP 75/53
Wall Ball 20/14
1 min rest

Max Effort

For time:
Run 800 meters
95 pound Shoulder press, 21 reps
Run 800 meters
95 pound Push press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps

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Patrick is very proud of his dumbbell.

The CrossFit Nutrition Seminar being held at CFSBK is officially SOLD OUT.
Is anyone interested in helping out with cleaning up the Lyceum before Robb and Nicki get here? Beer will be provided!

I've also managed to acquire a decent sized mat from Equinox.  It's rolled up so I'm not sure on the exact measurements but it looks to be about 7'x10'.  Does anyone have a van/truck large enough to help me move it from Columbus Circle to the Lyceum? Gas, lunch and appreciation all included.

3-3-3-3-3

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compare to 8.11.08

Accessory work:
Max Strict pull-ups, Rest 3 minutes (3 rounds)
FGB Prep: 1 Minute test on rower, for Calories. (3 attempts)

Paul goes for a pull-up with the 40 lb vest.

Foundations Cycle 5A starts tonight at 8pm.  We're all looking forward to the new set of athletes at CrossFit South Brooklyn. Don't hesitate to introduce yourself, these are your newest teammates!

4 Rounds for time of:

Sameer does a 2 Pood (72lb) pull-up.

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

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Accessory work:
Snatch- The start position

"Hurting people is fun"

Blauer Tactical Systems
Why the startle Flinch? (CrossFit.com)