CrossFit South Brooklyn

Established 2007

CFSBK @ Home 7.03.20

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Warm Up
6ea DB Powell Raise
6ea Quadruped Hip Extension
20 High Knees

Strength:
A1. Front Foot Elevated Reverse Lunge
3 x 5 – 15 Reps Each
A2. Hollow Body Single Arm Floor Press
3 x 5 – 15 Reps Each

14 – 10 – 6 reps for time of:
Single Arm Overhead Reverse Lunge (Contralateral) Right
Single Arm Overhead Reverse Lunge (Contralateral) Left
Burpees
Alternating Crossbody V-ups

FIT 55+ At Home WOD 7/3/20

Warm Up Whiteboard Explanation
3-4 rounds at a deliberate pace
5 Wide Stance Forward + Backward Bends
10 Alternating Static Lateral Lunges
5e Crawl Steps Forward and Backward
5 Tall Plank to Down Dogs

Strength Whiteboard Explanation
4-5 sets each
:40 Wall Sit
:30 Reverse Plank Bridge
:20e Side Plank

Conditioning Whiteboard Explanation
5 rounds 
2 minutes of continuous effort at a medium pace
30 Mountain Climbers
AMRAP Burpees in the remaining time

Rest 1:00 between rounds. Begin each round with 30 Mountain Climbers and aim to score the same or close to the same number of burpees on each round.

Here’s a blast from the past. In 2008 we were still operating out of the second floor of the Brooklyn Lyceum, now Blink Fitness. I remember getting an email from a German fitness journalist named “Andy H” who was interested in coming down and doing a story on  “CrossFit: der neue fitness-trend aus Amerika”. We thought this was so cool. At this point no one really knew about us but a friendly German with a powerlifting background wanted to fly to the US and meet us. Awesome! Andy came down and we did a photo shoot, some video (can’t find it) and long story short Andy ended up moving to the US and became a long time member before moving on to pursue a coaching career.  We still have no idea what this magazine says. Here’s page 2

 

Happy cooking to everyone taking tonight’s cooking class with the Masala Mama herself, Nidhi! Details on yesterday’s post.
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Comments

  1. Is there a way to get the article without the magazine cover sitting on top? I could use some German reading practice and I’d totally tell you if they talked Scheisse about us 😛

  2. I was going to offer my mother to translate, but looks like Stella has it covered (the many skills of Stella)

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