Pretty amazing demonstrations of strength, power, accuracy, balance, coordination, flexibility…
Post thoughts to comments and enjoy your day off!
Established 2007
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Pretty amazing demonstrations of strength, power, accuracy, balance, coordination, flexibility…
Post thoughts to comments and enjoy your day off!
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"Annie"
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups
Foundations class did great again today! Please remember to do your homework and read CFJ Issue 15: Nutrition
Look at all these athletes!
From above
"I can see Kevin’s abs through his shirt!!" -Allison
Thanks again to every athlete that participates and makes CrossFit South Brooklyn so special. You guys and girls continue to amaze me every week with your intensity, integrity and friendship.
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Deadlift
1-1-1-1-1-1-1
We had 4 PR’s today! Great work, everyone!!
Skills:
Sections 1-4 of The Burgener Warm-Up WMV MOV
Section 1: Power Position into a triple extension and shrug
Section 2: S1 + Scarecrow position with the elbows high and outside
Section 3: S1+S2 + External Rotation for a Muscle Snatch
Section 4: With the Bar overhead you transition from your pulling foot position into your receiving foot position. Make some noise!
The hard soles of Olympic Weightlifting shoes:
Do not compress under load which eliminates instability.
Cause downward forces to be transfered more directly.
Have raised heels which increase the ankle’s potential range of motion and lead to a more acute knee angle
These benefits are true for both the fast and slow lifts. You can purchase a pair Here
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In this workout you move from each of five stations after a minute. Today’s WOD is 4 Rounds of the following stations:
The clock does not reset or stop between exercises. On call of
"rotate," the athletes must move to next station immediately for good
score. One point is given for each rep.
Great work to all the CrossFit South Brooklyn beginners who did an awesome job today learning the CF WU and getting a taste of Cindy. Please remember to do your homework and read "What is Fitness?" by Greg Glassman.
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Front Squat
5-5-5-5-5
Additional training included:
Overhead Abmat Sit-Ups x12
Renegade Rows x8
Walking Lunges x8 each leg
Males used 30 lb. Dumbbells, females used 20’s. This was not a timed workout, it was supplementary strength training.
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Check out our very own AllisonNYC on the CrossFit Affiliates Blog!
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I’m a big fan of minimalist approaches to fitness. Check out this video of "The Patch", an awesome tool for functional and athletic training. Many of the exercises performed here can be mimicked in a playground whenever you find yourself gym-less or in the mood for some fresh air and free movement.
"The Patch"
The athletes in training are the UCR women’s volley ball team. Video courtesy of Catalyst Athletics.
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Max Rounds in 20 Minutes of:
5 Cleans
OH Walk Across the Lyceum
5 Cleans
Walking Lunges Across the Lyceum
Completion of the complex counts as one rep. Load up a barbell get moving.
From above.
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1. Our beginners program just filled up! Coaches Allison, Jacinto and myself are very excited to take our new athletes through CrossFit South Brooklyn’s first Foundations Class. Please introduce yourself to your new teammates on Sunday morning.
2. Check out this article by Jon from AgainFaster (our primary equipment provider) about his experience with the POSE running method. Coach Allison was at the Cert as well and will be doing some Pose work with us in the near future. As it gets nicer out we will be taking some field trips to Prospect Park and the Red Hook fields for some outdoor CrossFitting.
3. Just in case anyone didn’t get the email last month, please send me a list of 1-2 songs which you enjoy working out to and I will add them to the WOD play list. Songs do not have to be Work/Family Safe however practice common sense when making your selections.
4. Our next addition will be another Saturday Group class. Please email me what times would be ideal for you to train and we will work around popular demand. (and the lyceum schedule) The new class will be added in 6-8 weeks. While it’s a little trickier to get more Sunday classes at the Lyceum, we’ll do our best to add a second group class on Sundays as well.
Can you find Coach Allison in the background??
Picture from CrossFit.com