CrossFit South Brooklyn

Established 2007

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WOD 3.14.09

Posted on Saturday, March 14, 2009

For Time:
42 Push-Ups
21 Back Squats, 185 lbs
30 Push-Ups
15 Back Squats, 185 lbs
18 Push-Ups
9 Back Squats, 185 lbs

Post time to comments.

Accessory Work
Rotator Cuff Circuit 1

Melody
Melody takes on last Wednesday's Double Under, KB Swing, Knee to Elbow WOD.

Happy Birthday Colette!!
Check out the some of the amazing bridal gowns Colette makes by hand in her Manhattan Studio.

| Filed Under: Workout of the Day

Rest Day

Posted on Friday, March 13, 2009

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Jeremy Fisher and Sal Manzo will be representing CrossFit South Brooklyn at the North East Qualifier for the 2009 CrossFit Games. To compete at the Games in California, they must place within the top 5 out of almost 200 competitors from 7 states.  They're going to need lots of community support both in class and at the Qualifier in May.  Lets all be sure to encourage their efforts as they continue their training!

| Filed Under: Workout of the Day

WOD 3.12.09

Posted on Thursday, March 12, 2009

15-9-6 reps for time of:
Dumbbell Clean Burpees, 30 lbs
Weighted Pull-Ups, 30 lbs

Accessory Work
Snatch Deadlifts/Pull Practice

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Teamwork

Darren Mehling Plays with the Inch DB CrossFit.com

| Filed Under: Workout of the Day

WOD 3.11.09

Posted on Wednesday, March 11, 2009

5 Rounds for time of:
30 Double Unders
20 Kettlebell Swings, 1.5 Pood
10 Knees To Elbows

Post time to comments

Accessory Work
Spinal Flossing
Mobility

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Virtual Shoveling

Olympus BioScapes Photography Competition

| Filed Under: Workout of the Day

Rest Day

Posted on Tuesday, March 10, 2009


Dutch Lowy Training Seminar at CrossFit Norcal

Later this month we have the pleasure of hosting Dutch Lowy's Trainer Development Seminar.  Margie and myself attended this seminar at CF NorCal last January and came away with some really great ideas and different perspectives on running an affiliate.  The seminar is based on Dutch's experiences traveling across the country observing various programs and differentiating between what works and what does not.  Dutch spends considerable time on proper programming, scaling and the differences between training someone to compete in CrossFit versus someone just looking to improve their health and longevity.  You'll also get to apply your skills by programing workouts for different objectives, leading small groups and putting together class outlines.  This is a great seminar for anyone interested in or already training other individuals, Level 1 trainers who want to take the Level 2 and anyone who just wants a broader perspective on CrossFit style strength and conditioning.

Bodyweight Overhead Squat + 50lb Pull-up WOD CrossFit
Double bodyweight Deadlift x15 CrossFit

| Filed Under: Workout of the Day

Press

Posted on Monday, March 9, 2009

3-3-3-3-3

Post loads to comments.
Compare to 1.24.09

Accessory Work
Bent Over Barbell Rows

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Liane finishes up "Grace"

Brooklyn Greeenway Just Means
Bacon Cheeseburger Meatloaf Food Network

| Filed Under: Workout of the Day

Deadlift

Posted on Sunday, March 8, 2009

3-3-3-3-3

Feel free to switch things up and experiment with a Sumo Deadlift today if you'd like to try something different.

Post loads to comments.
compare to 2.15.09, 2.11.09

Accessory Work
Virtual Shoveling 3×8
Foam Roll

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Jeremy oversees Laurel's Back Squats

Check out Coach Gillian on CrossFit Radio!

| Filed Under: Workout of the Day

“Barbara”

Posted on Saturday, March 7, 2009

5 Rounds for time of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats

Rest precisely 3 minutes between each round.

Post times to comments.
compare to 6.14.08

Accessory Work
Dynamic Mobility

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Barbell warm-ups before "Grace"

A comprehensive warm-up is an essential component of any workout session.  At SBK we spend anywhere from 12-15 minutes at the beginning of each class warming up, prepping the movement patterns and talking about how to tackle the WOD.   Last Thursday before "Grace" we talked about some mechanical properties of materials and how they related to our workouts.  Can you remember why it's important to "squeeze" instead of "jerk" the bar off the floor?

| Filed Under: Workout of the Day

Rest Day

Posted on Friday, March 6, 2009

aimeesbrook
Aimee Anaya reps us hard.

Check out the upcoming Catalyst Athletics Weightlifting Seminar this May in Boston!

Everyone from SBK who went out to their last seminar in Boston came back with a much greater appreciation and understanding of the lifts.  Greg and Aimee are a tremendous team who dissect the Snatch, Clean and Jerk from the floor up showing you not only how to effectively perform them, but also how to adjust them for your own body type. I Highly recommend checking this out if you want to take your lifts to the next level or if you're a coach interested in improving your ability to teach them.
If anyone's interested in going let us know so that we can coordinate travel and hotel arrangements ahead of time.

Virtual Drum Machine Party Time

| Filed Under: Workout of the Day

“Grace”

Posted on Thursday, March 5, 2009

30 Clean and Jerks for time 135/95

Post time to comments.
compare to 3.18.08

Accessory Work
The subtle art of resetting your pulls
Dynamic Mobility
Mature Support Practice

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455, OWNED. Great work, Charmel!

"What do you do for recreation?
Oh the usual. I bowl. Drive around. The occasional Acid flashback."

What: Bowling!
When: This Saturday @ 9pm!
Where: Melody Lanes, 461 37th Street in Brooklyn
Who: All are welcome, bring friends and family if you'd like.
Anything else?: Erik recommends eating before you go as the cuisine at Melody Lanes leaves something to be desired.

| Filed Under: Workout of the Day

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