Advanced 3-3-3-3
Novice 4×3
Post loads to commens.
(e2/4) compare to 6.19.11
“Annie”
50-40-30-20-10 reps for time of:
Double Unders
Sit-Ups
Post time and Rx to comments.
compare to 4.17.11 and 10.3.10
Welcome to the new blog! -Stella
Happy Birthday, Stella Z! (The Human)
CrossFitSouthBrooklyn.com 2.0
So here it is! We’re excited about this new site which was designed by Michael & Associate. The first thing you’ll notice is that the overall design has been streamlined. We acquired a lot of links on Typepad and it made things seem a bit too cluttered. The navigation bar on the left will direct you to all the information you’ll need including some new resources like our new CrossFit South Brooklyn Levels sheet. Here are some more highlights:
Class Schedule
The class schedule layout has been updated and is much clearer now with the new calendar display. We’ll post any upcoming closings there incase you want to see check in on any holiday closings.
Contact Us
The contact us page is now a simple form that will send us your question or comment immediately. The form can be used for any range of issues from changing your membership to signing up for a Teaser Class.
CrossFit Levels
CFSBK is proud to announce our CrossFit Levels guide. This new resource will be used to help you set goals and access your overall fitness. We’ll be talking a lot more about how to use the guide in future posts.
Upcoming Events
The gym’s upcoming events will be listed on the right column of the home page as well as in the navigation bar. Each event will also have a short description associated with it to help keep you informed.
The Search Function
On the right of the screen you’ll see the search bubble. Here is where you can search for a previous workout on your own. You’ll have access to every blog post since 2007. Alternatively, you could also use the monthly archives located below the search bubble.
Login/Register
After a quick registration process you can stay signed into the site so that you don’t have to put in basic information every time you want to post a comment.
Mailing List Sign Up
We send out one email per month via our mailing list. Each message contains a short article by Coach Fox NOT featured on the blog as well as some reminders and promotions. Sign up today!
Facebook/RSS Links
Sign up with one click to friend us on Facebook or subscribe to our RSS feed. Found at the bottom right of the page.
Rotating Banner Image
Our community has had the good fortune of being acquainted with some damn good photographers. We want to show off some of their best work and get to highlight our community in the process. Each time you check the site you’ll be greeted by a new image. There are about 25 pictures in there and more to be added as they come.
Finally, squarespace provides us with a variety of options to further refine our site. As we move forward we can add or modify certain things to try and increase its functionality for you. Let us know what you think about the site in the comments section.
Warmup:
-alternating jog/walking lunges
-hip mobility
-hamstring mobility
Deadlifts:
(95×5, 135×3, 185×2, 205×1)
work: 215×3, 225×3, 235×2, 215×3
-I start to lose my back midway up my shins, not a whole lot, but enough for me to not be happy about it. Didn't even want to really try for the 3rd at 235. Dropped to 215 and even that felt hard. Good lifting with Teresa and Josh M. Today is the only day ever that I will deadlift more than Josh! So what if he was only using one arm. I'll take what I can get. 😉 But seriously, Josh…glad you're ok. Please, please, please (everyone) wear your bike helmets!!!
Annie:
6:50 PR
-Cut a whopping 7 secs from my fastest time. All doubles and situps unbroken, but my situps are just so GD slow. I moved like molasses in general but especially next to Rikki! Holy cow can that boy move!
Deadlift x 3: 225-245-265-285-300(f)
Way off 1RM territory, and the 300 had "bad news" written all over it from the moment it left the ground, but I'm still just happy to have deadlifted without back pain.
Annie: 8:51rx
7pm class
Warm up:
400m run at the sound of the whistle preform forward lunges
Mountain climbing stretch
Stretch Hamstring
Suitcase Pulls
Warm up/work:
185×3 205×2 205×2 185×2
WOD
"Annie" Modified
25-20-15-10-5
50-40-30-20-10 reps for time:
Box Jumps
Sit-Ups
Time: 7+
Note:
-Hit by a car on my bike, might have broken my scaphoid bone.
-Suitcase pulls suck
Josh that is terrible. I hope you are alright.
Thanks, Mike! That does work. not super intuitive :-p
For some reason, now though, I can only see the left side of the website (i.e. I cannot scroll to the right, nor resize the page)