CrossFit South Brooklyn

Established 2007

Back Squat

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2 Box Squats on the Minute for 10 minutes
5-10 lbs heavier than last week

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(E3/8)Compare to 3.26.11

Tabata Mash-up:

Deadlift 225/155
Box Jumps 20"/24"

Athletes will complete 8 alternating rounds (of :20s work/:10s rest) for each movement

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Thinkin of a master plan…Coaches Fox and David confer during Sectional WOD #1

Sectionals WOD #2 is here!

We're incredibly excited to be hosting 2011 CF Games Open Sectionals WOD #2 today!  Athletes and Judges should arrive at 12:30 for registration and the event will start promptly at 1pm.  The first heat will begin no later than 1pm.

Athletes's/Judges heat assignments can be found here!

Reminder: There is no 12pm Group Class, Active Recovery or CrossFit Kids today!  All other classes run on their normal schedule.

Come Cheer on Team CFSBK

Team CFSBK is currently in 36th place regionally. The top 30 teams move on to the CF Games Regionals in Mass. We Need Your Support! Come on out today to cheer on Team CFSBK as they lay it on the line for WOD #2!!

http://games.crossfit.com/ranking/overall/teams?region=84

2011 New York City Barefoot Run


If you're interested in barefoot running or natural movement, the 2011 New York City Barefoot Run will be held on September 24-25th.  

– Check out the brand new website: NYCBarefootRun.com

– We have an awesome line-up of barefoot running and natural movement experts, and it's only getting bigger: Meet the Kudus

– Please show us some love on facebook to start building the buzz: Like NYCBR

– Early Bird rate of $65 if you register before midnight April 10th.  This includes a tech tee, access to all clinics, talks, and the run, a whole load of discounts, ferry rides to and from Governors Island, food at the run, and entry in the Runners Raffle.

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Are Cold Cuts Primal? Mark's Daily Apple


Comments

  2. box squats at 155#.then tabata deads at 155, jumps at 20″.deads = 11/9/6/6/5/3/3/4 = 47jumps = 8/7/8/8/7/8/8/8 = 62maybe i should have gone heavier on the deads? it’s hard to remember to get the right back position on each rep when they’re lightish… after those first two rounds, i could tell that these were way too back-y and not enough leg-y.

  5. Did the box squats last night at 125. Missed them last week, so didn’t really know where to open.

    Then I did the sectionals WOD for some reason.It’s definitely a burner, but I had trouble finding that place where I can just go (“go” being relative, of course).

    6 rounds + deadlifts, pushups, & 8 box jumps.

    Good luck to all the rock stars competing today!

  6. Great work by the sectional competitors today! I saw some really heroic efforts– nice job everyone!

    —-

    Yesterday’s strength class was by far the hardest day in the gym for me ever. Basically 4 max efforts that all left me gassed, especially the metcon at the end which destroyed my lungs and nearly sent me looking for a bucket. At least I beat Juli this week though! (But in her defense she was totally hungover and got shit for sleep.)

    Squat: 270x8I’m glad to have at least matched my my February 270 rep out and beat last week’s 7 reps @ 265. I had another rep in me, but the bar was slipping down my back and it was just hell from rep 3. I seriously had to talk myself out of racking the bar when I got to 5. I had to sit and rest for 10 minutes before moving onto the bench.

    Bench: 160x9Last cycle I got 10, so I don’t know what the deal is with that. I have some more time to inch up load, so we’ll see how that works out.

    Deadlift Deficit pulls: 285x5This was 10 pounds heavier than my final deficit pull during the last cycle and it was brutal. I was completely out of breath at the end and toast.

    Then we did the metcon. I’m glad we are doing these weekly this cycle, but holy moly.

    Shuttle Runs for 30 seconds, rest for 30 seconds. Mine went something like 17, 17, 17, 17, 16, 16. Legs turned mush, feet hurt like crazy (barefoot, ouch) lungs were done.

    —

    Finally made it Bierkraft and dug into a Brat and treated myself to cask conditioned ale. Yummy! First beer since I went gluten-free and it was a good choice (Tap A) to break the beer-fast with. Cheers to Ben!

  7. So proud of our SBK Competition Badasses today! You all are awesome. Thanks also to the AMAZING showing of SBK support! I can say, it makes all the difference.

    If you’ve never competed in CF or been to a CF competition, you’re missing out.

  9. loved watching all the competitors today. so motivating!

    N.B. for mangalitsa freaks – bierkraft has a mangalitsa special sandwich this weekend. i’m going over tomorrow after class, pls join me!

  10. Did a jump to 135 this week. Felt better.

    Tabata mashup

    Deadlift at 165 65Box Jump at 24″ 70

    These numbers arent 100% accurate but i cant quite remember.

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