CrossFit South Brooklyn

Established 2007

Deadlift

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Accessory Work
Dumbbell Complex:
Muscle Snatch
Windmill
Sotts Press
30%x5x3 (% based on 1RM Press)

Stretch Hamstrings or Shoulders with bands.

IMG_0545
Happy Birthday to Michele, one of the SBK “originals”!

Updates:
Starting August 1 there will be no more first time drop-ins allowed to Group or Beginner classes. We will designate a specific time for new athletes to come and get a taste of our program. After 2 comped classes all new athletes interested in training at CrossFit South Brooklyn must either complete a cycle of Foundations or sign up for private lessons. After a new athlete completes Foundations they must go to “On-Ramp” classes (new name for Beginner’s classes) before they can be cleared by a coach for the Advanced Group Classes.

We’re still waiting on some paperwork to go through but hopefully within 2 months we will be using MindBody in order to manage members and payments.  With MindBody everyone will be able to purchase sessions from the comfort of their own home or sign up for the new monthly packages we’ll roll out in August.

A Thursday Group class will also be launched at the beginning of August.

Is anyone interested in a POSE concentration cycle? We’re just starting to have conversations about putting this together and wanted to see how much interest there was in it.

More pictures added to the SBK Scrapbook located in the top left corner of our page!

Post thoughts to comments.

Comments

  1. Happy Birthday Michele. Happy Belated Birthday Stephanie. I may be in California but I will celebrate with you all by doing deadlifts and eating guacamole.

  2. Happy birthday Michele.

    And we have another birthday to announce today as well. At 12:26 this morning Kathy gave birth to our daughter. She doesn’t have a name yet, but she’s beautiful.

  3. Happy Birthday Michele and Yet To Be Named!!!

    So many congratulations to go around.

    Wow, an SBK originals birthday, a future crossfitter entering the world, and deadlifting, all on the same day… oh, and later, margaritas. What a great day this is turning out to be, and I haven’t even had breakfast yet.

  4. Happy bday Michele!!

    And CONGRATULATIONS MAX!!! How wonderful! I hope Kathy and you are doing well and the birth was easy.

    It is highly amusing to think you were checking out the SBK site out on the very morning of your daughter’s birth! I am certain Erik’s prediction of her as a future crossfitter is dead (ha) on if Dad has his way ; )

    Can’t wait to meet her! Let us know if there’s anything you need… like some bison and chard scramble.

    David – I could get behind a little POSE action, sure.

  5. Happy Birthday, Michele!!!I suggest we implement a strict birthday burpee protocol for all SBK athletes.

    Congratulations to Max and Kathy on your new addition! Little Fran/Helen/Diane/Linda/Barbara (some suggestions) is very lucky to be coming into this world with such wonderful people as parents.

    The streets will flow green with Guacamole tonight!

  6. happy birthday michele!

    and congrats max to you and your wife on your new daughter! i mirror margie’s thoughts about you checking cfsbk this morning!! 🙂

    very much looking forward to deadlifts, margs and guac! see everyone tonight!

  8. Happy Birthday Michele!!

    Congratulations to Max & Kathy!! Glad to know everything went well. I’d like to add to David’s name suggestions. I humbly submit: Goat, Bear, Walking Lunge, Turkish Get-Up, Deadlift 5 x 5 or Crossfit Total

    All great names!

    Hope mom and baby are resting well and that you are too

    See you guys tonight.

  10. Happy birthday to all…(if i was surfing ANY website on the morning of my baby’s birth, my wife would probably find a new dad for it)

    Pardon my ignorance…but what is POSE?

  11. Happy birthdays all around. Michele- good work on staying alive, max and kathy’s baby- good work on gettin alive. Now get that baby down to cfsbk before it gets all weak and pampered and such.

  14. Warm up: x215 Squats/10 Push-ups/5 pull-ups/15 Sit-ups

    Deadlifts:275×5, 295×5, 305×3(F), 305×5, 310×0(F)

    This one was pretty hard, mostly in keeping your back set and your grip locked in. 310 didn’t even budge. I was pretty surprised as i hit 330 a couple days ago.

    Dumbbell Complex: 40lbx5x3

    After class i climbed up the wall and crawled across the ceiling of the lyceum to add another set of muscle-up rings. Unfortunately, at the top, i dropped one ring and it cracked in half… Sorry Shane!! im going to see if i can buy a replacement ring from Tyler Hass.

    POSE is a method of running which reduces the compressive forces on your knee and hip all while making you exert less energy while moving. Allison could give a better explination than myself.

  15. any strong views on lifting/training while sore? legs are still hurting from monday. better to suck it up or give em another day to rest and do a makeup tomorrow?

  16. Steve,After your warm-up you should be fine to pull some Deads. You’ll feel fine by your first work set.

    The Spiegeltent people are here rehearsing. It’s hard to focus with a half naked french girl rolling around on the floor 10 feet away from you. 🙂

  18. I am definitely interested in learning more about half naked french girl rolling around on the floor 10 feet away… I mean POSE.

    Yeah, POSE.

  19. Wow, what a momentous day! Congrats Michele, Max and Kathy! Glad to know both our birthday girls and our newest mom are happy and healthy.

    I’m interested in POSE. I’ve been curious as to how well it works for the short bursts of speed – 100m or less.

  21. Greetings from Cancun!

    I am interested in the POSE workshop – running is definitely my “goat”.

    WOD: ~100m run on beach, 50 squats, 3 rounds for time. 7:52. Legs == jelly.

    Happy Bday Michelle & Congrats to Max and Kathy!

  22. running = goatdefinitely interested in POSE

    won’t make it today unfortunately.

    congrats to Max and Kathy on your baby girl!

    Happy birthday Michelle and Bethany!

  25. Yes. I concur. I am still tipsy… off my one beer. And I know Leo’s secret strategy.

    130,140,150,155,160

    20lbs for accessory work… definitely did not do the full cycle.

  26. 125,130,135,135,130/F4th round was nasty so I dropped weight, then failed…15 lbs for accessory work/2 rounds

    Had a great time at dinner tonight. Thank you soooo much!

  28. Birthdays, births, deadlifts, guacamole, and 1/2 naked french chicks. I always miss all the good stuff.

    Deadlifts (at crappy globogym)315x5365x5405x5415x5425x5

    First 2 sets were fairly easy, had to work for the last 2. Thought about a 6th set but my hands were fried.

  29. Thanks for the nutritional info yesterday. Also, my legs/knee feel better this morning than yesterday, even with the deadlifting/lunges/squats.

    WODWarmup: 95x10110x5135x5145x5155x5160x5

  30. wod

    140150160165(4)162

    accessory work – 20lbs – 1 roundmy back tightened up big time

    THANK YOU again to everyone – last night was a lot of fun with good food, good drinks and most importantly – good people!

    jacinto – sorry i didn’t make it this morning – my back is still super tight

  33. Yesterday’s deadlift workout:1. 95# x 52. 135# x 5 for about 10 sets. I’m still trying to keep my back from rounding. I know I’ll correct this sooner or later.

    Today’s WOD: Complete as many sets in 20 min of:15 push ups15 dips115# push press for 9 reps

    I was able to get 7 sets in but it took me 21 min and I lowered the weight from 115 to 95 on my 4th set.

  34. 295,305,315,325,335

    Full db cycle, 20#. That Sotts press is tough.

    Dinner was good, but the company was great!

    Jeremy, there was a little convo between Erik, David and I and we wondered what your 5×5 #’s would look like. Wow. I’m even more inspired to work toward a 400# DL.

  36. I’m flattered it was a topic at dinner but I don’t think I can pull much more than that for 5 reps. Although I do want to try and see if I can pull 500 for 2 reps, I think it’s doable, I just have to remember to breathe at the top so I don’t pass out.

  37. 185, 225, 275, 295, 325 (1F). Probably could have done 5 on the last set but the first one came up very ugly. Brandy and I are interested in POSE especially with my assorted ankle issues.

  38. 245/255/245/245/245

    I wasn’t impressed with my form on the 255 so I dropped it down to focus on that. My grip goes after 4 of these, even with the switch grip.

    I really want to make up thursdays pushing wod; it looks brutal and all of my pushes should be stronger.

  39. did yesterday’s main site wod last night

    15 push ups12 ring dips9 push presses

    4 rounds even.

    first set w/ strict push ups, rest w/ modified (my arms were jelly after one round), did negative dips and used 65lbs for pp. not a fun wod!

  40. weighted pull-ups:BW, 60, 70, 85, 95, 100, 110last one was a struggle but i got over the bar. Held the dumbbell between my feet.

    Max kipping pull-ups: 35. lost my kip pattern and my grip gave out.

    There was a 135lb barbell on the floor so i did some power cleans and high bar back squats with it for like 10 minutes

    Yesterdays WOD as rx’d:Feeling lethargic and well underslept, decided to nix the intensity and just do 4 rounds at a super conservative pace, finished out a couple minutes over 20.

    Got some really really bad news today. I just want to take a moment and say how much you all mean to me and that i always look forward to seeing you in class and reading your posts every single day. Remember that our time here is limited and we should always take a moment to tell the people we love how much they mean to us.

  41. David is exactly right. It is so easy with the crazy hectic lives we lead to lose sight of the people and things that are truly important. So take some time tonight and this weekend to remind a friend or loved one just how much they mean to you. With that said…

    I want to wish my longtime friend and recent addition to the CFSBK family Hillary a very Happy Birthday.

    I’ve known Hill for going on 8 or 9 years now (we went to college together) and it was a chance encounter on the subway a couple of months ago that got her crossfitting. She is one of the most talented people I know and I’ve loved watching her progress from her first free class through Foundations and now to tackling WOD’s in beginner’s class. She has been a great friend and a wonderful addition to CFSBK.

    Finally, along the lines of what David said, you all are incredible group and I am truly blessed to have found CFSBK. The time spent with you all is the best part of my week. You all have given me so much and I can’t thank you enough for it. Looking forward to seeing you all at class this weekend.

  42. Thanks so much for posting that, Shane; you know it’s more than mutual. (For the folks around here who weren’t lucky enough to know Shane in college, he was as kind & supportive & everything else as he is now…only not so crossfit. And usually lugging around LPs.) As I’ve told David once before, I’m sooo thankful I ran into you on the Q that morning, and really happy that I’m at the beginning of my CF adventure.

    And David, I’m so sorry that you received some crappy news; thanks though for what you posted– it can’t be said enough. This morning’s Storycore brought it home, too; give a listen if you’ve got some Kleenex handy:http://www.npr.org/templates/story/story.php?storyId=92648820

    Mellow Bday so far– started it out with a jog to the 3rd street park where I did some sets of squats, lunges, jumproping. Looking forward to a weekend return to the Lyceum…

  44. Hang in there David. Hope everything turns out alright.

    Today’s WOD:As many rounds in 20 min of:15 Pushups12 Ring Dips9 115lb Push press

    4 rounds + 15 pushups + 1 Ring dip

    Started the wod on push presses @ 115lbs, but dropped to 95 lbs after the first round.

  45. David, I hope everything’s alright.

    wod – 3 rounds + 12 dips + 9 push press + 13 pushups

    2 pushups short of 4 rounds

    3rd round of dips was on parallettes, but that was too easy. Push press was 95#, i couldn’t get the 115 over my head at all after the first set of dips.

    Overall that was really hard. All ring dips after first round were very slow singles. I’ve got to work on those.

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