Partners A and B have 20 minutes to do "Cindy" plus runs around the block. Partner A begins on Cindy while Partner B runs around the block. As soon as Partner B returns, he/she picks up exactly where Partner A left off while Partner A runs around the block. Continue to alternate Cindy with runs, both partners accumulating Cindy rounds together. Focus on perfect technique with every single rep.

"Cindy"
As Many Rounds as Possible in 20 Minutes of:
5 Pull-Ups
10 Push-Ups
15 Squats

1 Lap Around the block= 535m

Post rounds completed and partner to comments.
Back Off Week


Jamie G leads the charge

Good luck Team SBK!
Today is the final event for the CrossFit Open Sectionals at CrossFit Long Island City.  Best of luck to all our athletes on the past 7 weeks of hard work.  Also, don't forget about the CrossFit Prom happening tonight at CrossFit Virtuosity

Handstand Class Sold Out
¡sɹǝpuɐʇspuɐɥ ʇsǝq ɹno ɟo 01 oʇ sןןıʞs puɐ sʇɥbısuı sıɥ buıpuǝן uǝʞ oʇ pɹɐʍɹoɟ buıʞooן ǝɹ,ǝʍ  ˙ʇno pןos sı ssɐןɔ puɐʇspuɐɥ pǝɔuɐʌpɐ s,ɥ uǝʞ

What bike(s) are you currently riding?
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Greg Glassman talks about the Open Sectionals CrossFit
9 Stretches You Should Know CrossFit Done Right
Thoughts on Scaling Pull-Ups in "Barbara" (or Cindy) CrossFit South Brooklyn

Sean takes a moment to gather himself

Want to get Stronger? Sign up for the Strength Intensive!
Numbers don't lie.  Cycle after cycle Coach Jeremy's Strength Intensive delivers significant PRs in the major barbell lifts.  The upcoming cycle dates are live and already selling, hop on board the strength train!

May Cycle A (novice cycle)
5/9/11 – 7/1/11
Mondays and Wednesdays from 7:00-8:30pm
and
Fridays from 6:00-7:30pm

May Cycle B (advanced cycle)
5/10/11 – 7/3/11
Tuesdays and Thursdays from 7:00-8:30pm
and
Sunday from 10:00-11:30am

To register, click here!

Last Sectionals Event and CrossFit Prom Tomorrow!
Team SBK has been working hard and hitting the Sectionals WODs with a vengeance for the past 7 weeks.  Tomorrow marks the final event for our athletes and the end of the CrossFit Games Open Sectionals.  Please lend your support to our athletes as they face WOD 11.6 at CrossFit Long Island City tomorrow.  The final workout is a fierce 7 minute couplet of thrusters and chest to bar pull-ups, all are welcome and encouraged to come out and watch the carnage.
Additionally, the CrossFit Prom is tomorrow.  This event is free and open to everyone!  Break out the hair gel and come on down.  Details here

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Ack! My elbows hurt Mobility WOD
Hey! Give me more Elbow love!
Ack! My wrists hurt when I Overhead Squat Mobility WOD
Your Pillow is Killing Your Neck Mobility WOD

Today's WOD won't be revealed until you get to the gym.  Come on down and see what we've got on tap!

*Here is the WOD Post mortum, for everyone's records

For Time:
Row 1000m
30 Box Jumps, 24"/20"
Run 170m
50 Kettlebell Swings. 1.5p/1p
Run 170m
30 Burpees
Run 230m

Post time and Rx to comments.

Strength Cyclers Post Total

Congratulations Strength Cyclers!
Great work last night to everyone who participated in the Total.  Please post your loads and experience over the last 8 weeks to comments.

Advanced Handstand Class
Ken Haller will be teaching an advanced handstand class on May 5th at 8pm.  This class is for folks who feel comfortable kicking up without a spotter and staying inverted for a few seconds.  We'll review different methods for achieving a fully integrated hollow body position as well as inversions on parallettes and rings. This clinic is limited to 10 participants and is free of charge.  Please email David(at)CrossFitSouthBrooklyn.com to RSVP. First come first serve.

Who is Ken Haller?
Ken was a nationally competitive gymnast through high school and college. After finishing his collegiate gymnastics career, he coached and judged for eight years at the club level. His students went on to become regional, national champions, and perform for Cirque du Soleil. Looking for something to keep active and in shape, Ken was drawn to rock climbing and then realizing the need to augment the strength and mental conditioning that rock climbing takes, he added yoga to the mix. Recently, to put his balance and strength to the test, surfing and snowboarding are now new activities that he is trying to master.
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New York Set To Be Big Loser As Sea Levels Rise BBC
New Eating Disorders: Are They For Real? Yahoo Health
Locomotion Research Ido Portal

Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds

Post Rx & time of each round to comments.

We're allowing our competition team CrossFitters who have competed in all the sectional events to pretest WOD 11.6 today if they'd like.  As with all the sectional's WODs, there is NO Scaling allowed and you must have a judge watch your range of motion and reps for the workout to be submitted for the Games.  If you've been competing in sectionals, please view this video explanation and this 5 minute demo to plan your workout.

"WOD 11.6"
As many reps as possible in 7 minutes of:
3 Thrusters 100/65
3 Chest to Bar Pull-ups
6 Thrusters 100/65
6 Chest to Bar Pull-ups
9 Thrusters 100/65
9 Chest to Bar Pull-ups
12 Thrusters 100/65
12 Chest to Bar Pull-ups
…continue adding +3 reps until the 7 minutes are complete

Post reps completed to comments.

Friend of the program and all around rocker, Adrian Bozman deficit pulls 320×11

Good Luck Strength Athletes!
Good luck to all the athletes competing in the CrossFit Total today as part of their graduation from Coach Jeremy's Strength cycle.  Come on down to cheer on and support everyone as they test the last 8 weeks of lifting.  Festivities start at 6pm!

What are you doing this weekend? Oh, just going to the CROSSFIT PROM
Do it! Ask him/her/it out to the CrossFit Prom this Saturday at CrossFit Virtuosity. Don't have a date? Come alone, come with friends, bring your parents! The point is to come out and have some fun.  CFV has organized a prom committee for the event and we'd love to see a big turn out.  For more information and to RSVP, click here.

Thanks Josh Martinez!
You may have noticed the large wooden platforms in the gym.  Local hero, Josh M has built the gym new Wall Ball and Handstand Push-Up stations. Full installation will be completed later in the week.  Expect to be inverted soon!

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Tatiana Kashirina lifting youtube
Learning the Cartwheel CrossFit
Miranda gets inverted on the Rings CrossFit
Going overhead with Adrian Bozman Pt. 1, Pt. 2, Pt 3 CrossFit
Adrian Bozman does "Roaming Diane" CrossFit

Devi Goes Overhead

CrossFit Total
Good luck to, Craig C, Jack L, Rob I, Bina A, Beverly W, Radhika V, Juliana A, Kevin M, Paul B and Will S as they graduate Coach Jeremy's Strength Intensive and attempt 1RM's in their Back Squat, Press and Deadlift.  Come on down Wednesday to cheer on their feats of strength!

Foundations
There are still some spots left in our upcoming Foundations cycles.  Sign up today!

May Evening Foundations
5/5/11 – 5/31/11
Tuesdays and Thursdays
8:00pm-9:15pm
Register Here!

May Morning Foundations
5/5/11 – 5/31/11
Tuesdays and Thursdays
7:00am-8:00am
Register Here!

May AM/PM Foundations
5/18/11 – 6/12/11
Wednesdays 8:00pm-9:15pm
Sundays 10:00am-11:15am
Register Here!

The Mic'd Instructor
Have you ever checked out Again Faster's, "Mic'd Instructor" segments? These are a great collection of how to's on the bulk of CrossFit movements.  Check out a movement you've been struggling with and see if you can't get some new tips.

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Top 5 Sports to get you "Cut" Fox News
High Fat Diet May Help Reverse Kidney Damage The News Tribune
Sugar Is Bad For You Talk to Me Johnnie
Handstand Push-Up Negatives CrossFit Journal Preview
Dachshund Exercise Plan Herschel Media Inc

We are currently updating our new website. All of the old blog posts and comments will be back on the site soon!

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.
compare to 9.25.10

Matt Ufford Fight Gone Bad 2010

CrossFit Prom!
Ask that special someone out for a night of dancing, drinks and discoballs at the CrossFit Prom!  This event is celebrating the end of the Open Sectionals but is open to everyone regardless of their involvement in the competition season.  Please RSVP on the facebook page here!

Location: CrossFit Virtuosity
Date: Saturday, April 30th, 2011
Time: 7pm until late
Suggested Attire: Schmancy. Feel free to be creative, but leave your lulus at home

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Phaidra Knight on CrossFit CrossFit Games
Training for IronMan and the CrossFit Games CrossFit Games
What 25g of Protein in Chicken vs. Soy looks like Food Size
Is Gluten Free right For me? Map My Fitness
Can you Genes Trump your Unhealthy Behaviour Big Think
BP Ready to Resume Oil Spilling

As Many Rounds as Possible in 10 Minutes of:
15 Power Snatches, 75/55
30 Double Unders

Post rounds and partial rounds to comments.
compare your score to Team SBK score's here!

Warm-Up
3 Rounds NFT of:
15 Overhead Squats with a PVC or Empty Barbell
5-10 Push-Ups
10-15 Hollow Rocks
5-10 Pull-Ups

The CFSBK Crew at yesterday's event
(minus Jon S and Noah not in frame!)

Schedule Change Reminder
There is NO 12 PM Group Class Today! 9, 10, 11 AM classes will meet as regularly scheduled!

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Epigenetics: How You Can Change Your Genes, Destiny Time
Mother's Diet During Pregnancy Alters Baby's Genes BBC

Complete 4 rounds:

Each round consists of 6 cycles of the following:

DB Hang Power Clean
DB Front Squat
DB Push Press
DB Lunge Right
DB Lunge Left

*Do not set the weight down during the 6 times through the cycle.
*Rest as needed between rounds.
*Go up in weight each round to perform the heaviest round possible.

Post loads and experience to comments. 

Charmel Overhead on WOD 11.3

*There is NO 12PM Group Class Tomorrow Sunday 4/24*

Good luck to Team CFSBK on WOD 11.5
Several members of CFSBK have already taken a crack at this week's sectional WOD.  Those who have not will be competing today at CF Long Island City.  We wish you all the best of luck!  Have a great time and hit it hard.  Go team!

Programming Updates
From this Saturday(4/23) until next Thursday(4/28) we're set for a "Crush Week".  The WODS will be hard and follow more "constantly varied" approach.  The following Saturday(4/30) through Thursday (5/5) will be a back off week and then we'll head into a new variation (!) of our strength cycle.

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CF Games Edition Week 5 Gymnastics WOD

 

Coach Shane without his signature hoodie and sweats

**Reminder: No group class this Sunday at 12PM**

Underneath the Hoodie: A Coach's Spotlight

By Margie Lempert

We thought it might be fun for you all to find out a little more about the people who subject you to squats, burpees and the name game. You know we love to get people strong and fast, but there's a lot more to us than shouting 3,2,1… Go! Each month, we'll find out about a different SBK coach. I couldn't think of a better person to kick things off with than Mr. Shane Williams.

Vitals
DOB: 11/19/79
Height: 6'
Weight: 210
Place of Birth: Charlotte, NC
Place of Higher Learning: Dartmouth
Years in New York: 5
Years at SBK: 3

Let's start at the beginning: little Shane had lots of dreams. He wanted to be a writer, a soccer player, a film director, an extreme skier…. but with each dream, at some point he discovered it required hard work to achieve, so he thought "Screw that" and moved onto something else.

Before CrossFit, Shane was into muay thai and kickboxing. In fact, when I met him back in February of 2009, he had been cutting weight for his first fight, which kept getting pushed back. Poor Shane was so hungry! And then the damn thing never happened. But it was ok, because he became very quickly ensconced in our little world. We were downstairs at the Lyceum back in those days. And Shane wore glasses.

Shane's official intro to CF was at The Black Box. He had heard of some place in Brooklyn, but since it was called CrossFit South Brooklyn, he assumed it was way the hell out in Coney Island. After about 6 months of lurking around on CFSBK's blog, he finally decided to come by. Damned if it wasn't a 20 minute walk! I kinda recognized him from the Black Box when he walked in (I, too, had spent time there), and was happy to see his cute self (who didn't have a crush on Shane at some point??). Shane totally dug the vibe, though was a little weirded out by the other new guy.  We were doing an approximation of "Eva" that day, and Shane was under the impression that this older gentlemen was some homeless dude who wandered in only to get his ass kicked so bad that he never came back. Shane thought we'd killed him. Well, eventually Jack returned and now we can't get rid of him.

But back to pre-CrossFit Shane. His other life love has been film. Westerns and 70's kung fu are his preferred genres, with Once Upon a Time in the West and Enter the 36th Chamber as two of his top pics. For several years, Shane was location scout on the show Rescue Me, interspersed with production work on several big films. Apparently, George Clooney is super cool and can pick locks with credit cards. But the film gig wasn't really doing it for him, so as he got more and more into CFSBK, he dropped Rescue Me and focused on becoming the trainer extraordinaire we all know.

Shane has really evidenced himself as a student of the body; he programs educational workshops for our training staff and loves to geek out on anatomy. Hips are his fav. They are huge strength and stabilizing centers, but can also place major limitations on the rest of the body if they get tweaked.

Parting shots
Claim to fame: Shane's Dad, a well known Reverend in Baltimore, plays himself in the 4th season of The Wire. As a result, Shane got to party with the best character ever written. Omar.

Favorite way to eat eggs: over easy, nice and runny, fried in bacon fat (despite childhood associations with gooey yolks and The Fly).

Team CFSBK Competes in WOD 11.5 This Weekend!

Only two WODs left in this year's open sectionals.  The final two events will be held at CrossFit Long Island City.  Good luck to the CFSBK crew on these last two WODs!

Next Saturday CrossFit Virtuosity is hosting a party to commemorate everyone's hard work! 

Location: CrossFit Virtuosity
Date: Saturday, April 30th, 2011
Time: 7pm until late.

Suggested attire: Fancy Shmancy!

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The Whole 9 Crew wants you to "Kill Your TV" Whole 9
Speal vs. Khalipa: An Early Test of 11.6 Crossfit Games
Pull-up shoulder Conking Fix and Better Folding for Toes to Bars/Good Mornings Mobility WOD
Is Sitting a Lethal Activity? NY Times