CrossFit South Brooklyn

Established 2007

Comments

  4. Oh man!paleo is out and Grandpa’s diet is in!! Thank you Lord! (and David)

    Steph, Guerrilla fitness is a real nice place and the cert was absolutely fantastic. Information overload for me to put it mildly.

    I’d take it again but I’ll be in Florida that weekend at the olympic lifting cert, not That i have actually done any Olympic lifting but I’ll have to start somewhere.

  5. Rob, if you’ve Cleaned, Jerked, or Snatched you’ve O-lifted. That’s going to be an awesome time. And I think I remember you cleaning and..um…jerking…hmm, awkward.

    regardless, you’re one lucky dog for getting to go to that cert!

    Steph, you’re gonna enjoy the hell out of the level 1. hopefully you can get a few more SBKers to head out there and strut your collective stuff.

  7. Snatch119x2x5

    Press135x5x5

    Weighted Pull-ups36x5, 53×5, 72×5, 72×5, 77×5

    Accessory WOD10 rounds in 8:20 w/20# med ball

    GHD Situps and Back Extensions 12×3

    and 1 Kipping Margie Pull-up

  8. The best part of class tonight was the accessory work. Forward rolls are super fun. Plus, concentrating on form while fatigued was enlightening as to what I need to work on.

    I hate pull ups. Which means I need to do more of them.

  10. Snatchwarmed up with 42#47×2, 52×2, 57×2, 62×2, 67f, 62x2Just trying to get comfortable with this lift which I have avoided for a long time. My second pull tends to be too slow, but the last set of reps got a bit quicker and more aggressive.

    Accessory WOD of AMRAPish 7 med ball cleans/7 squat thrusts: 5.5 rounds with 14# mb

    WODBodyweight (~112) x52.5# x52.5# x55# x55# x5

    Thanks for the ride Jeremy!

  11. Looking forward to tomorrow’s morning class. WOD sounds like a lot of fun.

    Stephanie, I’m basically interested in attending the cert, however I don’t have a car.

  12. Great show by everyone in attendance tonight.

    For everyone working on getting a strict pull-up or getting more of them I highly suggest putting in strict pull-up work as part of any warm-up you do prior to the beginning of class. Do singles, do bands, do something. Frequency is a large part of it. Don’t neglect the strict pull-up just because you can kip.

    WOD44, 44, 49, 51.5 x 4, 51.5 x 4

    AccessoryRenegade Rows12 x 340, 44, 53

    So excited to be back!

  14. WTD Pull-Ups(BWx5)44×4, 54×5, 64×5, 74×5*, 79×2

    Prone Rows40x12, 53×10, 53×8

    Forward Roll Practice

    It was very cool to see everyone doing all the forward roll variations today at 7. I wish i took pictures!!!

  15. accessory wod: 5 rounds even w/ 14# med ball

    pull upsBWx3BWx5 (with Shane’s assist on last 2)BWx3WhiteBandx5WhiteBandx5

    5 burpees at home for Day 5

  16. Warm-up WOD:7 Rounds7 Medball cleans – 14#7 Squat Thrusts6:59

    “Weighted” Pull-ups5blue, 5blue, 5white, 5shane’s help, 5white(2w/shane)I need to work on my pull-ups!!The forward rolls were fun.

  17. i’m signed up! Level 1 Cert @ Montclair Feb 7-8

    Andy – you should sign up if interested. we can figure out transportation!

    anyone else?

  18. Weighted Pullups:Blue band/underhand x 5White/under x 5White/under x 4 FWhite band w/ blue stripe/overhand x5White band w/ blue stripe/under x5

    WOD: AMRAP in 7 minutes of 7x14lb medball and 7xsquat thrusters = 5 rounds

    Mat work was so much fun. Anyone else a little stiff in the neck today?

  19. Our friend Chip Conrad out in Sacramento has been working on a DVD featuring powerlifting, odd object work, o-lifting, kettlebells, clubbells and more for some time now. He’s got a trailer up on his site that features some amazing feats of strength. I can’t wait to get my hands on a copy. Check it out:

    http://www.youtube.com/watch?v=4dJ93gCEadE

    Their blog is physicalsubculture.com

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