Search Results for: subway

AMRAP 12 minutes of:
7 Hang Squat Snatches (95/65)
14 Pull Ups

Post time and Rx to comments.

Cool Down
Foam/Lax Ball Soft Tissue Work.

Dude Bros!-SBK Blog Regular DajM and his brother SBK’s own Marc M. on WOD 8.1.11

Congratulations to Kate B. on getting her first chin-up AND strict pull-up on Monday!!

Final Day to Sign Up for Subway Series Event #1

Today is the last day to sign-up for Event #1 being held at CF Virtuosity this Saturday.  If you’re in hurry because the event is close to sold out and surely will be before lunchtime today!  Register here.

CF Sports Series: Stand Up Paddle Event

HQ is hosting a day of fun, sun and Stand-up Paddle boarding Beach 86th St in Rockaway on August 13th.  $40 gets you all the gear you need, instruction, and a CrossFitter-friendly lunch.  There’s even a WOD incorporating Stand-up Paddling because burpees make everything better.  You can register here for the event. 

And for those of you who think SUP is your grandparents surfing check out Laird Hamilton and Dave Kalama catching some epic rides.  Also check out the highlight reel from the CF SUP event in Miami earlier this year. 

Matt Ufford Went to the CF Games and All We Get is this Awesome Photo Essay

As last year’s number one individual fundraiser for Fight Gone Bad in the entire universe SBK’s Matt Ufford won an all-expenses paid trip to this year’s CrossFit games via the Sportsgrants Foundation.  Check out his awesome photo essay “How to Get Body Dysmorphia: Attend the CrossFit Games” on his experience at the Games. 

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Give someone else in the gym a shoutout for something they’ve done in or outside of the SBK. Post  Post props to comments. Give a little love, get a little love.
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Adrian Teaches the Kip Part 1, Part 2 and Part 3 Crossfit
Robb Wolf on the Kipping Pull-up Part 1 and Part 2 Again Faster
Kipping Concepts CrossFit
Higher Standards 70s Big
When in Doubt Train Your Back(side) 70s Big

5×3
Add 5-10 lbs (as appropriate) to last week. 

Post loads to comments. 
(E3/8) Compare to 7.27.11

2 Rounds NFT:
15 Plank Walk Outs
15 Single Leg DB RDLs
On the RDLs go as heavy as possible with good form, hips and shoulders squared to floor

Post load to comments.

Change You Can Believe In!
Josie & Yoshi circa ’08/’09 (top) Josie, Yoshi and baby Felix circa last week (bottom)

Happy Birthday Joel W!

8pm Group Class Reminder

All you night owls don’t forget to join Coach Noah for this evening’s new 8pm Group class!

Kipping Workshop Sold Out!

Coach Noah’s Kipping Pull-up workshop has sold out!  But fear not kids there is another on the horizon.  If you didn’t make it in for this Thursday’s Skill Session or couldn’t make it email Noah at noah(AT)crossfitsouthbrooklyn.com for the details on the next one! 

Who wants to Fight?

Fight Gone Bad 6 will be here before you know it!  For a complete write-up on the event check out our Fight Gone Bad 6 Overview with all the info you need to know about registration and participation.  Last year we were the number one fundraiser in the world and more than 50 athletes participated in the event.  This year it’s scheduled for September 17th and is undoubtedly going to be our best yet.  Register now and get ready to fight!

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Who is doing the Subway Series Event #1 this weekend?
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Axle Clean and Press Youtube
440lb Farmer’s Carry Youtube
405lb Zercher Lift at 176lbs Youtube
Understanding and Managing Fatigue Mike Reinold

Hi, Remember us?

Goal hard or Go Home 

We’ve got a ton of whiteboards at SBK but the Goals and Accomplishments boards are perhaps the most important.  Training with a goal in mind and and having a solid plan to achieve it is the best most effective way to see results in the gym.  And a goal that isn’t written down is little more than a wish.  Starting today and moving forward we’d love to see this board filled with specific, timely, realistic goals that we can help you achieve.  Need help in getting started check out Coach Fox’s award-winning article “Goal Setting” under the CFSBK Articles and Media section. 

When you achieve something in the gym, no matter how big or seemingly small, put it under the accomplishments board!  We love nothing more than when you get a double under a muscle-up or your first push-up or pull-up.  Don’t keep it a secret share it with your friends and training partners.  Let the rewards of your perspiration be serve as their inspiration (I typed that in a Jesse Jackson voice!). 

Let’s get those boards filled up over the course of August!

Tonight’s Strongman Prep Workshop at South Brooklyn Weightlifting Club

Red Hook’s Strongest Man Paul S. is opening the doors of his South Brooklyn Weightlifting Club to us tonight for a Strongman session in anticipation of this weekend’s Subway Series Event at CF Virtuosity.  Come learn the ins and outs of odd object lifting, axle clean and jerks and heavy carries.  The event runs from 5p-8p and will be held at South Broooklyn Weightlifting Club 204-207 Van Dyke St, Brooklyn in Red Hook.  It’s a short bike ride/drive from SBK or a long walk. 

This event is open to all CFSBKers whether or not you’re participating this weekend but Paul can accomodate up to 20 people at a time so please email Coach Fox at christian(at)crossfitsouthbrooklyn.com to RSVP. 

If you can Ride the Subway, You Can Do The Subway Series

The Subway Series was designed with ALL the members of our gyms in mind as a chance to get together and hit some challenging WODS as a community.   This event isn’t just for the local Annie Thorsdottir’s and Rich Fronings it’s for everyone.  Never competed in anything before?  A little intimidated?  No sweat homie, we got your back! All you have to do is sign up, come out and have a blast.  There are scaling options galore and it is a great opportunity to explore some other great gyms in the area, meet new friends and maybe learn something new about yourself and your abilities.  We hope you’ll join us in our fight to bring the trophy and bragging rights home to SBK this year! 

You can sign up for Saturdays first event here.  Remember it is capped at 90 people so sign up today!

Coach Noah’s Skill Session 1: Kipping Pull-up Class Still Has Slots

Got strict pull-ups?  Then it’s time to get the kipping under your belt.  Have a kipping pull-up but look more like an MC Hammer on crack on the bar than a world-class gymnast?!  Join Coach Noah Thursday August 4th at 8pm for an entire hour dedicated toward mastering the kipping pull-up.  The buy-in is 3 Strict Pull-ups for guys and 1 Strict Pull-ups for dolls.  The cover is $10 and the dress code is grown and sexy.  There are 3 slots left so contact Noah at noah(AT)crossfitsouthbrooklyn.com to get in where you fit in. 

Help a Brother Out: Sublet Needed

Recent SBK transplant David Fox-Powell is in need of a sublet starting in September.  If you have know of anyone who has a spot please holler at him at dtothefp(AT)gmail.com

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How would you improve the CF Games? What changes would you make for 2012?
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Fittest on Earth CrossFit
CrossFit Games Stream Archives CrossFit
2011 CF Games ESPN3 Finals Show CrossFit

AMRAP in 5 Minutes
5 Power Cleans 155/105
10 Push Ups
30 Double Unders
Rest 1 Minute

Repeat for a total of 3 cycles.

Post rounds and RX to comments.

Katie M. 3rd Pull during Last Year’s Subway Series

Congratulations to Jacinto B. on finishing 8th Overall in the Master’s Division at the Games this weekend!!

The Second Annual Subway Series Starts Saturday!

Registration is now open for the first event of the 2011 CrossFit Subway Series!  CrossFit Virtuosity will host a strongman-style event — bring your best!

The affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year! Top 3 male and top 3 female athletes from each affiliate will score based on their place finish in each event.  Athletes may score in any event regardless of attendance at other events. 

We’re capping each event at 90 participants, so register now at 2011crossfitsubwayseries.eventbrite.com to ensure a spot

Remember the Subway Series is for all athletes and each event will have multiple scaling options!  We hope you’ll join us as we work to bring the trophy home to SBK this year! 

Saturday’s three Strongman WODs are:

WOD #1
AMRAP in 2 mins
Axle Clean & Jerk (130# / 90#)

WOD #2
50′ Sled Backpedal (270# / 180#)
50′ Farmer’s Walk (2×130# / 2×90#)
100′ Overhead Slam Ball Carry (50# / 30#)
50′ Farmer’s Walk (2×130# / 2×90#)
50′ Sled Drag (270# / 180#)
Weights TBD

WOD #3
Max Weight Zercher Lift

Strongman Tutorial at Quist on Tuesday

Is the sport of Strongman new to you?  Need to brush up on your odd object lifiting skills?  Paul over at South Brooklyn Weighlifting Club has generously volunteered his space to let us practice with the toys you’ll see at the Subway Series event.  This Tuesday from 5p-8p we’ll be over there shouldering stones and cleaning axles.  The SBKWC is a short bike or a decent walk from CFSBK and there is the possibility of carpooling.  If you are interested in attending contact Coach Fox christian(AT)crossfitsouthbrooklyn.com. 

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What was your favorite moment from this year’s CrossFit Games?
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Inside a Strongman Seminar: Atlas Stones with Rob Orlando CFJ Preview Crossfit
The Economics of Performance, Health & Longevity Nikki Violetti
Skills CrossFit One World

Today’s Rest Day WOD is to write a CrossFit Haiku.  Nothing like a fun little project to get the creative juices flowing.  What’s a Haiku you ask?  A Haiku is a traditional form of Japanese poetry characterized by three simple lines. The first line contains 5 syllables, the second contains 7 and the last again contains 5. Think about images, emotions and experiences you have at the gym and see if you can’t write your own.  Below are two examples courtesy of Mobility WOD

Psoas unfolding
Like the lotus blossom
I just vomited

Way of the painball
There are no days off
Leopard is supple

Post Haiku to comments.

While out in California for the Games, Rickke, Jacyln, Mike and Christine stopped by CrossFit Merge for a little team competition. 

Speaking of Competitions..

The first event of the CrossFit Subway Series is just over a week away!  Competitions like these are a great way to mix up your training environment and see how you do under a little more pressure.  It doesn’t matter if you’re interested in competing at the affiliate team level or just a little competition-curious.  Everyone is encouraged to come out and have some fun.  Scaling options for all the workouts will be provided so that you can participate no matter what your level.

The first event will be held on Saturday, August 6th, 9am at CrossFit Virtuosity. For more information and to register, visit the eventbrite site.

The CrossFit Games Are Here!

After months of waiting the Games are finally here.  You can watch some of the best CrossFitters on the planet battle it out for the title of fittest on earth for free online here.  One of the best parts of the Games is that the events are unknown until shortly before competition.  This means we don’t know what kinds of grueling tests these athletes will be put through until this weekend.  The only known variable is that the events will definitely be very.. very grueling.
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Highlights from the CrossFit/USAW Open
A Brief History Of The CrossFit Games

Warm-Up 2
3 Rounds of: 
Plank x “30 Gymnastics” Alternate Facing up and Facing Down
10 Reverse Lunges, Each Leg
10 Ring Rows

25 Minutes of:
5 Heavy Dumbbell Windmills each side
10 V-Outs
130m Heavy Farmer’s Walks

Post loads to comments.

Michelle Rows her boat through the Storm.

CrossFit South Brooklyn on Spartan Radio

Coach Shane was the guest on the podcast for the Spartan Race this past week and discussed CrossFit and his work preparing Maurya S. who has been training at SBK specifically for the gruelling Spartan Beast a 12-mile whopper of a race in Vermont on August 6th.  Watch Shane prove he’s no Robb Wolf here.

Crossword Solving Class with Stella Z. 

No, not THAT Stella!  In addition to being a badass in the gym our very own Stella Z. is one of the foremost competitors in sport of crossword.  And she wants to teach you how to improve your game!  She’s teamed up w/ her longtime nemesis Francis Heany to teach a class at the Brooklyn Brainery on August 15th from 8:30-10pm.  Find out all the details and register here.  Talk about broad time and modal domains!

CrossFit Sports Series Stand-up Paddle Event

CrossFit Sports Series is coming to NY with a Stand-up Paddle event out in Rockaway beach.  The day includes all the gear, instruction and a fun competitive WOD mixing elements of CrossFit and SUP and even food! The event is scheduled for Saturday August, 13th starting at 10am.  For full details and to register follow the link and/or check out one of the fliers next time you’re in the gym.  Note, this will conflict with one of the Subway Series WODs.  Play new sports, son!

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Who is in for the Subway Series this year?!
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Attention Scale Addicts Everyday Paleo
Can A Playground Be Too Safe NY Times

Warm-Up 1 A
3 Rounds of:
15 Hollow Rocks
15 Air Squats
10 Push-Ups
5-8 Pull-Ups

Warm-Up 1 B
3 Rounds of:
15 Hollow Rocks
15 Air Squats
10 Switch or Kneeling Push-Ups
3 Negatives or 5 Leg Assisted Pull-Ups (use rings or maybe box on low bars)

These movements are done for quality. Focus on PERFECT execution on these reps.  Push-ups are held for a 1 count at the top.  Scapulae retract at the top of Pull-ups. 

Handstand Kick-ups
5 sets of 10 Reps

Please watch the following videos as we’ll be using these progressions in class today
Handstand Progressions Part 1, Part 2, and Part 3

Jacinto’s ready for 73 Reps! 

Happy Birthday to Father of the Year and our favorite Sommelier Brian S.!

The Second Annual Subway Series

Another year has gone by, and it’s time once again for an NYC affiliate throwdown: the 2011 CrossFit Subway Series!  All NYC affiliates are invited to participate — the affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year!

Event Schedule

Saturday, August 6th, 9am: CrossFit Virtuosity
Saturday, August 13th, 9am: CrossFit Long Island City
Saturday, August 20th, 9am: CrossFit Queens
Saturday, August 27th, 9am: CrossFit South Brooklyn

For a full rundown of scoring and to register check out the Eventbrite page here.

Last year was an amazing series of events full of heated competition and CrossFit-style commraderie.  We hope you’ll join Team SBK and help bring the trophy home!

She’s a Dancin’ Machine! 

Whitney H. is dancing this weekend in the Von Howard Project’s Triptych at the Dance Theater Workshop.  Shows are Thurs, Fri, and Sat at 7:30pm. Sun at 2pm.

For more information on the performance and to purchase tickets check out the Dance Theater Workshop’s page.

For the facebook savy you can find more information here!

Michelin G’s Restaurant Opened Last Night!

Congratulations to one of NYC’s newest restauranteur’s Michelin G. on the opening of her restaurant Left Bank Manhattan!  She’s been working tirelessly for months to pull everything together and we wish her much success!

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8 Natural Ways to Prevent Sunburn Mark’s Daily Apple
10-Year-Old Kid Workout The Postgame
How Broccoli Fights Cancer Discovery News

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

Rest precisely
3 minutes between each round.

Post total time, work intervals and Rx to comments.
compare to 12.2.09

The Subway Series weightlifting participants

SBK got 1st place overall in the event, here's how our athletes did:

Name (Place overall) Best Snatch/Best Clean and Jerk
Brian D  (1st) 210/265
Yoon S  (2nd) 185/224
Josh M  (3rd) 165/215
Shane W  (8th) 145/205
Ryan P  (10th) 140/205
AJ  (18th) 130/175
Dan M  (20th) 105/135

Laurel M (1st) 113/153
Katie M (2nd) 108/138
Jess F (7th) 83/118
Bethany B (14th) 73/98

For full results, click here!

Thanks to Michele, David, Scott, Ashley, Hiroshi, Christine, Sam, Keith, Shane, Good Sam and Christian for helping make the event run so smoothly!

This concludes the first ever CrossFit Subway Series! CrossFit Virtuosity took the series with Long Island City, South Brooklyn and Queens coming in after them.  Great work to everyone who participated in the event.  We can't wait for round 2!

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Congratulations to Gabrus on his recent engagement!

Congratulations to our BTC athletes performance on last weekend's Lake Placid Iron Man

Tom M: 10:52:22    swim: 57:03    T1: 6:40     bike: 5:41:12      T2: 4:04      run: 4:03:2

Alex V: 11:04:22   swim: 1:10:28    T1: 6:41     bike: 5:50:11    T2: 4:02      run: 3:53:02

Greg H: 11:16:48    swim: 1:03:04    T1: 8:20   bike: 6:04:52   T2  5:47     run: 3:54:46

Amy R: 11:28:40    swim: 1:07:16   T1: 7:06   bike: 6:10:15    T2  2:56    run: 4:01:08

Pretty damn awesome results!! The swim is 2.4 miles, the bike is 112 miles, and the run is 26.2 miles.
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Tomorrow is the last Subway Series challenge at CrossFit South Brooklyn.  We will not be running regular classes, please show up around 8:45 if you plan on competing and bring a side dish or prepared meat for the potluck afterward. Interested in participating? There's still time to sign up here!

So far Team SBK is as follows: Brian D, Gabrus, Katie M, Bethany B, AJ, Josh M, Laurel M, Ryan P, Jess F, Sameer P, Dan R and Chris Fox

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Interested in what else is going on in CrossFit locally?
+ Sept 11th Team event at Albany CrossFit Details Here
+ August 21st Charity event at CrossFit Hoboken Details Here

2-2-2-2-2
(E2/4) Sets Across

Post loads to comments.
compare to 7.19.10

5 Rounds NFT:
5 GHD Sit-Ups
5 Inchworm Walk-outs
5 Vertical Jumps to target

Jay G goes for a weighted 800m Run

Happy 1st Birthday to Linus P!
compare to 7.26.10

So far only Ryan P, Jess F, Sameer P, Dan R and Chris F have signed up for the final Subway Series event being held at CF South Brooklyn this Saturday.  The event is three attempts at a 1RM Snatch and Clean and Jerk.  All are encouraged to participate!!! Sign up today!  There will be no Group classes on the 31st.

Feeling beat up from this weekend's WODs?  We've got a great Active Recovery class planned for tomorrow at 6pm.  Come on down.