Just a reminder that we will not be having class this weekend as I will be out of the city until Sunday afternoon. I’m still working out some of the logistics with the Lyceum (insurance, equipment, etc.) however we should be resuming classes by Saturday, December 1. Stay posted for updates and possible schedule changes.

Also, I’ll be ordering more equipment by the end of the week so please look forward to an expanding list of available exercises for the WODs.

CrossFit Pittsburgh Cert

I just got word back from the programming director at the Brooklyn Lyceum that they would like to host CrossFit South Brooklyn! We still need to work out some formalities but expect us to resume classes indoors within 1-2 weeks.  We will continue our previous schedule and if there is interest (which there will be) look forward to a Wednesday class. Bumber plates and barbells, more kettlebells, parallettes and more goodies soon to follow!

Stay tuned for more updates.

Classes are canceled this weekend (17th & 18th) as I will be attending a CrossFit cert in Pittsburgh.

As much fun as it has been training outside through the season, we will no longer be meeting in the park for weekend classes.  The program has been tremendously successful and we are ready to take the next step in our evolution.  I’m currently in the process of confirming an indoor rental location and expect to have something definite within a week or so.  Please expect further improvements to the program like more equipment, a Wednesday class and best of all, bathrooms!

Stay tuned for more updates.

The success of this program is all due to the commitment and spirit of our dedicated athletes. You are all CrossFit South Brooklyn.

3 Rounds for time of:
20 Push-ups
20 Walking Lunges
10 Knee to Elbows
10 Lateral Shuffles

We divided into two teams of three athletes for this WOD. Time is taken when the last member of each group completes the workout.

Teamwork at 48 degrees.

"Schizophrenic Helen"

Three Rounds for time of:
400m
(r1) 21 Burpees (r2)  21 Double Unders (r2) 21 Box Jumps
12 Pull-ups

Vertical bars are a great tool to help develop an overhead squat. A mature OHS has the bar directly in the frontal plane above the middle of the foot. Jamaal’s OHS is developing nicely so we can place his medial arch very close to the bars.

Work for :45 at each station followed by a one minute recovery. 4 Rounds

Sandbag Toss or Burpees

Box Jumps

Kettlebell Swings or Burpees

Sit-ups

Ring Dips

CFSBK Athletes

21-15-9 reps of:

Double Unders

Burpees

Followed by a 200m Run

A Closer Look at our day:

11.3 Itinerary

Speed school warm up: (1-15 Minutes)

High Knees, Double Times, Skipioca, Bear Crawls, OH Lunges (fwd/rvs)

Skills: (15-35 Minutes)

PVC OHS form, B2B holds, How to find your Snatch Grip

Jump Rope single and double unders practice.

WOD(35-55 Minutes)

Explain WOD and Rx Modifications.

321 GO

Water Break and Cool down

With about 10 minutes left we did a little bit of isometric work at the top and bottom of strict pull-up

Jump Rope: Low-Tech Heater

"Cindy"

As many rounds as possible in 20 minutes of:

15 Squats

10 Push-ups

5 Pull-ups

Every CFSBK athlete scored in the high teens today. Great work, guys!

There will be NO SATURDAY CLASS this week as I will be competing in a weightlfiting tournament at Lost Battalion Hall.

Please Check out the LBH link to the right for more information or to attend.

Sunday’s 12pm class will be on as usual.

Back to Basics:
Instead of a traditional WOD, we spent an hour working some foundational skills.
Better mechanics > More efficient movement > Lower WOD Times

200meter runs (speed mechanics)
Ring Supports (Arms locked out, shoulders pushed down)
Kettlebell Swings (Posture, Rom, Relaxation)
Kettlebell Snatches ("receiving" the kettlebell)
Jumping Rope (Posture, "light" bounce, Arm placement)

Joe, Jamaal, John, John, and Erik