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As many rounds as possible in 12 minutes of:
5 Deadlifts at 1.5xBW
10
Pull-Ups

The cap for deadlift weight is 275 for men and 185 for women.

Post time and Rx to comments.
compare to 5.6.09

Skill Work
Jerk Rack 101 and transitions from Clean to Jerk

Snip got her "BFS" (Bigger Faster Stronger) at CrossFit South Brooklyn

CFSBK would like to bid a heartfelt farewell to our friend and teammate, Steph "Snip" W who will be moving to PA to and enrolling in a MFA program.  Steph has been CrossFitting for about a year with us and recently wrote "CrossFit: A Field Guide" Part 1 and Part 2. Good luck, Snip! We'll look forward to keeping up with your adventures and seeing you when you come BACK.

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Congratulations to Team SBK on their 2nd place finish at yesterday's Strongman/woman event at CrossFit Virtuosity.  Here is how the event broke down by gym and how our top 3 competitors did. (We'll post full standings once they're released)

1st: CrossFit Virtuosity
2nd: CrossFit South Brooklyn
3rd: CrossFit Long Island City
4th: CrossFit Queens

Men:
Josh M 1st Place overall
Paulie S 3rd Place overall
Ryan P 14th Place overall

Women:
Katie M 1st Place overall
Jess F 3rd Place overall
Juliana A 11th Place overall

The next and last Subway Series event will be held on Saturday the 31st at CrossFit South Brooklyn.  The event will be three attempts at a max Snatch and Clean and Jerk.  There will be no normal classes that day and everyone is encouraged to sign up or come on down and enjoy the event and some BBQ.

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What is your current favorite song?

3 Rounds of:
4 Tabata Intervals: Dumbbell Push Press
4 Tabata Intervals: Box Jump
4 Tabata Intervals: Kettlebell Swing
Rest 1 Minute

1 Tabata Interval = :20 Work / :10 Rest

Post total reps per movement and Rx to comments.

Skill Work
Split
Jerk landing drills

Becca S gets strong at the CFSBK Annex, Quist Industries

Rebecca S, Paulie S, Ryan P, Josh M, Christian F, Jeremy F, Katie M, Juliana A, Jess F, Sameer P, Dan R and Margie L have all registered for this weekend's Strongman/woman competition at CrossFit Virtuosity. The events are as follows:

Turkish Delight: Each athlete attempts five one-armed Turkish Get-Ups (up only): one at each of the listed weights.
Women: 22#, 42#, 52#, 65#, 75#
Men: 65#, 75#, 85#, 95#, 105#

Atlas Stone Hoist: Each athlete must hoist three stones over a barrier. Score is total time taken to complete all three hoists. 1 minute cap.
Women: 38″ barrier; 72#, 95#, 116#
Men: 49″ barrier; 95#, 135#, 175#

Press-Off: Max reps keg shoulder-to-overhead in 30 seconds (100#/50#.)

Drag Race: 80′ sled drag (160#/100#) for time.

Interested? Sign up here!

1-1-1-1-1
(E1/4) Perform 5 heavy sub-max singles.  Only go up in weight if your technique is solid.

Post loads to comments.

Within a ten minute window, attempt to find a new Double Under rep max.

Post best rep max attempts to comments.

Jacinto goes overhead

Happy Birthday, Sarah H!

Chris F, Jeremy F, Katie M, Juliana A, Jess F, Sameer P, Dan R and Margie L have all signed up for the Strongman/woman event at CrossFit Virtuosity this weekend.  Who else is in? Sign up here!

We've got a few open slots left on the leader boards. Any suggested benchmarks?
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"The Keg Drill" with Kelly Starrett CrossFit Journal Preview

1-1-1-1-1
Max Effort

Post loads to comments.
compare to 4.26.10

3 Rounds for time of:
35 Squats
25 Unanchored Sit-Ups
15 Push-Ups

Post time and Rx to comments.

Thaniya K pushes the Prowler

Happy Birthday, Alek G, Debbie P and CrossFit Virtuosity!

We've made one change to the programming for the upcoming cycle.  Instead of Overhead Squats we're going to do Back Squats.  The rational being that we'd like to drop the additional overhead component so that we can go overhead in conditioning workouts more often.

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Competing in the Subway Series Strongman/woman event at CrossFit Virtuosity?  Paulie S has invited competitors to the CFSBK Annex to learn some technique with these odd objects.

Where? Quist Industries
When? July 17th from 11am-1pm (Today!)
Contact: Email ps(AT)quistindustries.com to RSVP

Margie works Muscle Ups with Coach Greg Glassman

Happy Birthday, Christine G!

The CrossFit Games are this weekend and can be watched live here!

Have you signed up for the next Subway Series event at CrossFit Virtuosity?  The next workout will be a Stongman/woman Challenge involving Turkish Get Ups, Atlas Stones and more!

Want to join CrossFit? Check out our upcoming Foundations Cycle
July Morning Foundations Cycle
Dates: 7/27-8/19
Times: Tuesdays and Thursdays from 7am-8am
Register Here!

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James "OPT" Fitzgerald seminar at CrossFit NYC

Today we'll spend 30 minutes finding your 1 rep max Turkish Get Up.  Not only is this is a benchmark lift for us, it will also come up at the next Subway Series event at CrossFit Virtuosity. Afterward, we'll work on your muscle-up.

Welcome back, Claire!

Congratulations to Brian Z for achieving his goal of getting up the rope as well as Sarah H and Jess F on their "Annie" PRs.

Welcome to our newest Foundations Cycle starting tonight!

There is still room in our upcoming Tuesday/Thursday AM Foundations cycle.  Want to get started with us? Check it out!

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Competing in the Subway Series Strongman/woman event at CrossFit Virtuosity?  Paulie S has invited competitors to the CFSBK Annex to learn some technique with these odd objects.

Where? Quist Industries
When? July 17th from 11am-1pm
Contact: Email ps(AT)quistindustries.com to RSVP

Today we'll spend 30 minutes working on your Clean and Jerk technique, afterward we'll do some rope climbing.

Suggested Back Off Week

The Subway Series 5K'ers

Interested in joing CrossFit or know someone who might be? Check out our upcoming Foundations cycles, available in the morning or evening.
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Thank you to everyone who came out yesterday and made the 2010 JacintoStorm one of our most memorable storms ever!

Want a little Active Recovery?
Our Active Recovery class which meets Tuesdays at 6pm will now be available as one of your weekly sessions.  So if you've got a 3x per week contract you can use A/R as one of your classes.  Additionally, we'll extend the per class rate to A/R if you'd like to drop in on top of your Group Classes:
Rates:
Drop In/2x week/3x week: $15
5x week: $10

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Competing in the Subway Series Strongman/woman event at CrossFit
Virtuosity?  Paulie S has invited competitors
to the CFSBK Annex to learn some technique with these odd objects.
Where?
Quist
Industries
When? July 17th from 11am-1pm
Contact:
Email ps(AT)quistindustries.com to RSVP

For Time:
Run 570 meters
71 Squats
71 Push-Ups
71 Pull-up s or Ring Rows
71 Wall Ball Shots, 20/14
71 Kettlebell Swings 1.5p/1p
71 Deadlifts 95/65
Run 570 meters

Post time and Rx to comments.
compare to 7.4.09

Come on down today for our annual, "JacintoStorm" WOD in honor of Jacinto's Birthday.  We'll open up at 9am and start sending off heats of folks by 9:30.  If you'd like to participate in the WOD, please arrive before 10:15am.  As always multiple scaling options will be available so everyone can participate.  Afterward, we'll have a paleo-style potluck and BBQ.  Side dishes and beverages are appreciated!
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Great work to everyone who participated in yesterday's Subway Series 5k. We had lots of PR's and a great time out in Queens.  Below are the reported times, if you see an error please email David(AT)CrossFitSouthBrooklyn.com so that I can contact Paul and Brandy to make the correction.

Steph W  24:17
Jess F  24:31
Sarah H  25:09
Asta F  26:13
Juliana A  31:00
Ryan P  20:27
Nick P  21:11
Brian Z  21:28
Dan R  22:30
Carlos G  23:14
Joe W  23:29
Matt R  23:45
Chris F  26:54
Sameer P  27:44

3-3-3 or 1-1-1
(E8/8) Sets Across or Max Effort

Post loads to comments.
compare to 7.7.10

"Annie"
50-40-30-20-10 reps for time of:
Double Unders
Sit-Ups

Post time to comments.
compare to 5.3.10

Charlotte hits a 155×3 PR

Good luck to all the SBKers competing in today's Subway Series 5K!  Post race time to comments.

JACINTOSTORM is tomorrow!
The WOD will take place from 9am-12pm. If you'd like to WOD, please arrive before 10:15am.  We'll start sending off heats at 9:30am. Not only will we be working out, we'll be grilling too!  Bring your favorite side dish (paleo-friendly) or choice refreshment.  See you then!

Water Balloon Fight!

Happy Birthday, Steph P!

Congratulations to Gabrus and Margie on their Press PR's yesterday!

Good luck to all our athletes competing in the Subway Series 5K tomorrow!
Nick P, Matt R, Carlos G, Christian F, Asta F, Brian Z, Joe W, Ryan P, Jess F, Steph W, Sarah H, Juliana A, Sameer P, and Dan R

Remember that JacintoStorm is this Sunday from 9-12.  We'd like to have a paleo bbq and potluck afterwards so please bring a side or refreshments!
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Upcoming Foundations Cycles:

July Evening Cycle
Dates: 7/14-8/9
Times: Mondays and Wednesdays from 8pm-9:15pm
Register Here!

July Morning Cycle
Dates: 7/27-8/19
Times: Tuesdays and Thursdays from 7am-8am
Register Here!

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Is anyone planning on watching the CrossFit Games?