Established 2007
3-3-3-3-3
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compare to 9.24.08
Accessory work
Split Jerk practice
Sledgehammer Swings
Brian takes some time out to play ball in Phoenix
What's going on at the Lyceum this week? It seems that Sunday afternoons a new Parkour group will be training downstairs. Take a few minutes after your WOD to check out these athletes, you won't be disappointed. 
Click to enlarge
21-15-9 reps of:
Clean 135 pounds
Ring dips
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Accessory work
L-Sit Max Hold, Rest 2 Minutes, x3
500m Technique Row x2
or
8 Minutes Jump Rope Practice
Lavall displays proper lifting mechanics even at significantly sub maximal loads. Don't get lazy when setting up for kettlebell swings!
Quote of the week:
"As far as training partners go, if you run with the lame, you will develop a limp. So only train with those who have the same goals as your own. Everyone can't be a world champ, but we can all be better."
– Louie Simmons, The Westside Barbell Book of Methods
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
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Accessory work
3 Rounds NFT
12 Windmills
20 Hip Extensions
Amy on box Jumps while Shane and Ian hit pads
You Walk Wrong NY Mag
3-3-3-3-3
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Accessory work
Ring Rows 3×8
Lateral Planks 1:15x3each
Chuck and EC
Foundations Cycle 8 is now officially open for enrollment!
We will be meeting on Thursdays at 8pm and Sundays at 1:30pm on the following dates:
11/6, 11/9, 11/13, 11/16, 11/20, 11/23, 11/30, 12/4
The cost for the cycle is $200 or $180 if you sign up with a friend. This program is a prerequisite for training with us and won't be available until mid December or January if you don't register now. Current athletes who refer a friend can enjoy a 15% discount on their next 4 week package.
Ten rounds for time of:
12 Burpees
12 Pull-ups
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Accessory work
Jump Rope Practice 10 Minutes
FOAM ROLL
Pat Sherwood
The Case Against CrossFit Charles Poliquin
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed to comments.
Coach
Needless to say it was an incredible weekend. We received phenomenal instruction from all the trainers and had the honor of having Coach Glassman speak at length about a variety of experiences. Hosting a Level 1 certification has been a goal of mine since the park days and after this weekend it's safe to say that it will not be our last. A big thanks to Pat, EC, Adrian, Rob, Chuck, Maggie and Jason for the amazing job that they did with the cert, everyone I talked to came away informed, energized and with a clearer understanding of why it is we do what we do. I'd also like to congratulate all the new Level 1 CrossFit trainers and encourage them to come back to our box anytime, we loved having you and hope to see you all again soon. Finally, I want to thank the incredible group of people at CFSBK who made this all possible. Shane, Jacinto, Margie, Jeremy, and everyone else involved not only with the cert but with our community at large should feel proud to be part of something very special. You guys have all changed my life and I feel completely honored to be your coach.
More pics from the cert! CrossFit Virtuosity
Attention South Brooklyn Athletes:
All classes this weekend will be canceled for the L1 certification. Our normal schedule will resume on Monday.
Level 1 Attendees:
Here is some information which you may find useful. The first link lists contact and travel information as well as parking garage, food and bank listings. If you would prefer to park on the street there will be more availability towards Third Ave. as opposed to Fourth Ave. which is more commercial. The second link is a neighborhood map so that you can easily find your way around. Please don't hesitate to contact any of the numbers listed in the first link if you would like more information. You could also post a question on the comments section of this post and someone will get back to you ASAP.
SBK Neighborhood info.doc
(Scroll down, click "Download with File Factory Basic", enter the code and download)
For time:
Row 1K
3 Rounds of
21 Sumo Deadlift High Pulls 95/65
15 Burpees
9 Thrusters 95/65
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Accessory work
Practice Jump Rope 5 minutes
Stretch
Bjorn gets in some Back Squats at 6am
For Hillary: My overflowing box of Veggies Slate.com
Do Future Health Problems Begin During Gestation? Slate.com
3-3-3-3-3
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Accessory work
3 Rounds for time of:
25 double Unders
15 Ring Push-Ups
Erik loads up for a heavy Deadlift
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
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Accessory work
10 Minutes Jump Rope practice
Hip Mobility
Amy
Robot Suit "Hal" to Enter Mass Production KanyeUniversity.com
