Things are moving along swiftly with our new location. We've been working long days to get everything ready for our reopen which is scheduled for Feb 1. If we finish ahead of schedule we'll no doubt invite everyone over for some celebration and workouts before the full schedule goes into effect. We miss everyone very much and can't wait resume with normal training. Here are sneak peaks and info on what we've been working on:
The freshly poured concrete floor came with about 2 feet of dust so we had to move all the equipment off the main floor and sweep, mop, vacuum, sweep again, mop again and then vacuum it again to get rid of all the powder. Tomorrow we'll be pouring a sealant on it to prevent it from dusting up from foot traffic. We also chipped away any excess mortar so the floor could be perfectly flat everywhere.
We're installing an industrial sink into the community area so we can
fill up the self serve espresso and coffee machines. This is also
going to be used for drinking water and food prep. We got a great deal
on a stainless steel sink and table in the Bowery.
Anastacio and Armando are recycling our old pull-up bar into a wall mounted unit which will give us over 20 pull-up stations. We're also installing a second pull-up bar on the other side of the room and a third along the roll-up gate. Each wall mounted unit will also have squat racks built into them. When it's complete, we'll have 16 racks to choose from. Consider crowding during barbell lifting a distant memory.
Naturally, we're making time for Deadlifting. We've got some new equipment coming in too. 14 new medicine balls are being shipped on the 31st and Deb and Alec donated a trap bar to the program.
Little Linus still wants his group classes back. In time, little man.
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CrossFit South Brooklyn is Profiled in the January 2010 Issue of the USRowing E-Magazine
Awesome!
Great article!One of the few that actually get most of it right!What is a “waad”? Sheep are crossfiting now?
Can’t wait to see the gym finished!Sounds like it is going to be awesome!
miss everyone and it feels odd on a Sunday not to be filling up water bottles and stuffing my lifting shoes in the pack.
You guys are doing great! I can’t wait to get off my lazy behind and get lifting again.
Looking great, so glad it’s coming along, can’t wait and miss y’all…
traveling a lot for work so not able to do much in the way of workouts which is frustrating. But checking the blog daily, space looks amazing! Cannot wait to see everyone and get back into the swing of things..
new space is looking great, the espresso machine sounds dangerous!
the main site wod looks fucking horrible today.
OHS at virtuosity
95*5, 65*5*3, 75*5*2, 85*5*2, 95*5*2, 100*5
tried to start out at 95 but quickly realized the error of my ways. scaled down then worked my way up. haven’t done these in months so it took awhile to get in the groove. knee felt good throughout, shoulders on the other hand were crying bloody murder. we’ll see how they feel tomorrow. the space looks great, cant wait for February 1st. i need my sbk fix
Whoa. New gym looks sweeeeeet.
Went to Crossfit Brea, which seriously looks exactly like our new box. People aren’t half as rad as us though, of course. hehehe (no but seriously they were really nice).
WOD: 6 rounds of 10 OHS (45 Lb)/Med Ball Run (approx. 1/2mile with 10 Lb. ball).17:25 and first woman to finish!
Accesory work: pistols, one-legged box jumps, one-legged deadlifts.
Did some ring-ups and practiced ring-balancing afterward.
All of this to say the paleo diet has made me feel pretty monster all of a sudden. I wouldn’t normally touch the rings after a WOD.
“Naturally, we’re making time for Deadlifting.” LOL
Looking sharp.
Did back squat for first time in 2 weeks. (45), (65), 85 x 5. 5K run warm up. 23:05
Naturally, I’m making time for being sore and tight.
See ya’ll in a week!
At CrossFit Metropolis:
“Jerking Elizabeth”21-15-9 repsSquat Clean and Jerk (135#m,95#w)Ring Dips
My clean & jerk was more of a clean + push press. Weight was 45# as I’m still getting used to the movement. Subbed pushups for ring dips, and did those strict down, mod up.
Time: 22:21
It was really nice of Eric to organize this and let us work out for FREE!
New space is really coming together. Especially that stainless table and foldout bed.
I think mainsite wod looks pretty frewacking sweet.
The mainsite workout seems unbalanced to me, maybe if the deads were 275 things would even out a bit.
At CF Metropolis:Squat Clean and Jerk Elizabeth26:03 @ 125
was feeling very tired and drained this morning. Great time with Snip and Vincent at CFM. Thanks Eric!
Good (hard) day at Crossfit Virtuosity.
With Ryan:AMRAP 20:0025 burpees15 back squats (115 lbs)4 rounds + 5 burpees
With Matt:Annie50-40-30-20-10double unders/sit ups17:34
had some fun times at crossfit durham in nc friday and saturday. david and mitchell and the athletes were all really welcoming and i will definitely be going back when i’m down there for work
friday5x5 push press(45×5)65-75-85-90-95
then
run 400 meters15 pistols each leg50 sit ups12 pistols each leg50 sit ups9 pistols each legrun 400 meters
10:56
pistols were done holding onto a band hanging from the pull up bar
saturday5x5 weighted pull upsdid sets of strict/kipping3/2, 3/2, 3/2, 2/3last set did all 5 kipping w/ 10lb vest on
then
4 rounds ofrun 400 m25 GHD sit ups25 hip extensionsrun 400 m
(not a typo, you start and end with 400s so the middle three are 800s….)
25:45
did regular sit ups instead of GHDs
fun times
today did a yoga workshop which was great and harder than i anticipated. then helped steph w put together a table at SBK. also harder than anticipated!
cindy (amrap 5 pull-ups, 10 push-ups, 15 sq in 20″)
12 rounds + 5 pull-ups & 7 push-ups
i used the equiv. of the blue band for this. everything else was regular.
sounds like i’ll miss the opening festivities. i’ll come home for a couple days this week to take a nap and get new clothes and head back to port au prince next sunday. sounds like CRASH-Bs are probably out. boo.miss you guys.
Some guys year at crossfit, pretty impressive transformation…
http://vimeo.com/8951278
I just started watching some of the CrossFit in India videos with Chris Spealer. They’re pretty awesome
damn looking good
Erik, that video is awesome. I love inspirational stuff like that.
SBK is represented on the Metropolis blog today:-x I am very sore from that workout.
today at virtuosity– great seeing Dan L there. (as well as Dan R of course =)
Gym-NastyHandstand holds
3 rounds for time of:15 Parallete / Box Pushups30 Broad Jumps, 5′
8:17
AMRAP 2′ Double Unders: 54
Starting Strength day 4:
Squat 230x5x3.Bench 140x5x3.Power Clean 140x5x3.
Accessory work was 3 sets of 5 chin ups at +15lbs.
Felt good.
Starting Strength day 4:
Squat: (45×5, 85×5, 115×5) 140x5x3Bench Press: (45×5, 65×5, 75×3) 95x5x3Power Clean: (65×5, 85×3) 105x3x5
Accessory: Weighted Chin-ups @ 10lbs 5×3.
Things are starting to feel heavy. I felt like I ran out of vim, spark, drive – whatever it is that makes me approach a bar with intensity. Part way through I felt a bit limp and noodleish.