CrossFit South Brooklyn

Established 2007

Rest Day

Posted on

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Brandy at the Qualifiers

This Sunday at 11am, we will finally be getting our Murph on! Regular 10am, 11am and 12pm classes will be canceled, so that we can all do this workout together.

 The workout consists of the following:
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

The pullups/pushups/squats can happen in any order and combination, but the workout must begin and end with the runs.

For those of you less accustomed to very high volume workouts, please consider scaling to:
1/2 mile run
50 pullups
100 pushups
150 squats
1/2 mile run

Afterwards, we'll head to Prospect Park, Grand Army Entrance for a picnic/BBQ to refuel and celebrate Laurel's bday. Some food will be provided, but everyone should bring whatever they want for grilling and chowing down. We should get there by about 1:30pm.

Happy Birthday Laurel and Allan!!!

Jeremy hits WOD 3 at the NEQ
The Difference Again Faster
What's so exciting about a 2K row? Byers Gets Diesel

Comments

  2. Paul and I were supposed to go camping this weekend but due to excessive rain we’re rescheduling for next weekend. Very sad, but “luckily” we’ll be able to do Murph. Sounds like we’re doing it at the Lyceum?

  6. Great great article. I *might* have gotten a little misty-eyed reading that. 🙂

    Stacey was my athlete for the first WOD. 8 rounds of thrusters or burpees! She is Awe.Some.

    Happy Birthday Laurel and Allan!Looking forward to the weekend!

  7. I am so looking forward to murph. looks like my time from last year was 45:36, so looking forward to crushing that.

  8. Sounds awesome! Happy bday laurel and allan! I didn’t know the picnic was this weekend. Hopefully I can swing by after the house tour with the family. Are we keeping the menu paleo/primal? Anything in particular u guys need?

    Let me know

    Shawn

  9. Shawn – Bring whatever you would like to grill and eat! I’m sorry about the conflict with the house tour; I’d have liked to go.

  11. Tomorrow I’m planning on spending some time at brooklyn boulders, they are having a nut screwing party.

    I am kind of not a fan of their “volunteer compensation” so I might just show up to say hello and meet people rather than actually help out, but it should be fun. Not sure if I will drop by before or after CrossFit…

  14. Happy Birthday!

    We’re taking the kids on a farm trip on Sunday, I’m sad to miss it. Then again, it would be nice to do Murph when I finally have pullups. (Current projection is March 2011)

    Tomorrow I’ll try and run the Brooklyn Half-Marathon not having run much at all lately. We’ll see how that goes.

  15. Best wishes to Allan and Laurel!

    I’m really looking forward to having a BBQ. It’s one of my favorite 3-tuples. Just like BLT and KFC.

    Tonight I did some Thruster practice plus intervalls on a surprisingly fast treadmill.

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