5-5-5
Increase load each set to find a HEAVY set of 5! 

Post loads to comments.
(E 2/8) Compare to 3.26.11 and 8.18.11

With a partner, complete the following work for time:
100 KB Swings 2 pd/1.5 pd
2000m Row

Partition the work anyway you see fit, only one athlete working at a time.  All work must be completed before time is called.

Post load and time to comments.

A Great from the Crate: Alan is LOVES going overhead!

Get Ready to Squat!

Tonight, we're going for heavy sets of Back Squat! Please read or re-read Coach Margie's excellent article "Getting Ready to Squat"  on preparing for a heavy day under the bar. Get psyched!

Remember we've got a slew of awesome and informative training and nutrition articles under the CFSBK Training Articles and Media section of the blog.

C'mon on ride that (PR) train, come on ride it…Woo! Woo!

Vincent D.  49.5" Box Jump
Katie M. 245# BSQ
Jess F. 225# BSQ
Laurel M. 100# Press
Margie 90# Press
Steph P. 6:59 Annie PR

Congratulations to everyone and great job on all the hard work!

CF Games Open Sectionals WOD #2 at CFSBK this Weekend!

We're proud to be hosting Sectionals WOD #2 this Saturday! The event will start at 1pm with athlete registration starting at 12:30pm. 

There will be NO 12pm Group class, Active Recovery or CrossFit Kids classes today. 

Anyone interested in volunteering who did not last time shoot David an email at: david(AT)crossfitsouthbrooklyn.com

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Shaolin Soccer Photo Album! Der Spiegel
Graham Holmberg's Competition Strategy Crossfit

David addresses the masses before Sectionals WOD 1. 

Happy Birthday Billy K.!

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Sectional Workout #2 is scheduled to be announced this evening!  Any guesses on movements or what kind of WOD we'll see this time around?  Anything CFSBK competitors want to see?  Anything you hope doesn't come up?

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The Dose of Intervention and the Land of Dr. Oz Gary Taubes
Philadelphia Schools Battle Students' Bad Diets NY Times

3-3-3-3-3
Work up to a heavy triple.  No failing.

Then use 80% of your heaviest for triple for 2 additional sets of 3 cleans

Clean Pull
3×3
Use the same load as your heaviest clean. No arm bend.

Post loads to comments.
Compare to 12.6.10

Ryan P. hits WOD #1

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Clean Pull Demo Performance Menu
Nutritional Aspects of Women Strength Athletes British Journal of Sports Medicine
No Face, but Plants Like Life Too NY Times

Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. Can you continue for thirty minutes? Twenty minutes? How about 10? Post results to comments. If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.

If you've finished the workout before this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes. We've seen +3. Any +4's?

Post rounds completed and Rx to comments.

Vincent goes for a max height box Jump

60%x2
Every Minute on the Minute for 10 Minutes

Post loads to comments

5 Rounds for Max Reps
:30 Dumbbell Thrusters
:30 Rest in Plank Position

Post total reps and wt to comments.

Ben Bierkraft and Baby Kenyon
compare to 12.2.10

Metro Dash is coming!
The Metro Dash an adventure obstacle course being held on 5/14/11 at  Meadowlands Stadium.  The course features Farmer's Walks, Wall Climbs, Prower Pushes, Rope Swings and much more.  Anyone from SBK interested in signing up?

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Burger Map!
Use Your Couch to Increase Athletic Performnance Mobility WOD
NYC Farmer's Markets
10 Feats of Endurance

Steph P 4 Rounds, 30 DU, 7SN (217 Points)

We've got some Box Squats on tap for tomorrow, please check out the videos below for some information on them!
Dave Tate Talks Box Squats Pt 1 CrossFit
Dave Tate Talls Box Squats Pt 2 CrossFit
How to Box Squat YouTube

Peter and Anne's Party!
Celebrate Peter H and Anne H's Matriomony this weekend!  Please RSVO to petehoppmann01(AT)hotmail.com if you're interested in going~

Day: March 26, 2011
Time: 3:00-9:00
Where: 503 1st Street, Brooklyn, NY
What: Open House Reception
Who: You and all the other cool kids
Why: Celebrate Our Union
BYOB

Are you looking forward to any upcoming movies?
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The Brooklyn Mutt Show is this weekend!
Timeline of Human Evolution
Anthropologists Trace Human Evolution back to One Large Goat The Onion
Nation Savoring Every Moment of Late-February, Early March Days The Onion

15 Minutes NRFs of:
14 Heavy Kettlebell Swings
13 Slow Toes to Bars
12 Push-Ups or Ring Push-Ups with a 2 second pause at the top

Rope Climbing 101

Post experience to comments.
For Real Final Day of Back Off Week

Scott L: 7 Rounds Flat

Congratulations to Alexis C and Steve K on the birth of their first dauther, Zora Simone Collins Kotev!

Congratulations to everyone on their PR's yesterday, here are a few:
David T: 185 BSQ, 125 Press
Aaron S: 185 BSQ
Peter H: 100 Press
Laurel M: 205 BSQ, 100 Press
Jess F: 225 BSQ

Did anyone else PR their pretest?  Does anyone have a specific goal for their Back Squat, Press or Clean in the upcoming cycle?
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Free Standing HSPU "Diane" CrossFit Gymnastics
Questions with Rob Orlando CrossFit
A Word About Your Shoulder Health Mobilty WOD

Back Squat
1-1-1

Press
1-1-1

Today's Max Effort Lifts are Pre Tests for the Upcoming Strength Cycle!

Post loads to comments.
Final Day of Back Off Week

Baby Felix dreaming about the 2035 CrossFit Games
Congratulations again to Yoshi and Josi on the birth of their first son!

Congratulations to "The Warrior", Jacinto B who currently is ranked 7th internationally for the Open Sectionals in the 60+ Masters Category!

Updated Events!
Check out the adjustments to the Upcoming Events Tab in the left column.  We've shifted around some of the dates for Open Sectionals, added some upcoming seminars and announced Memorial Day Murph for 5/29/11!  We also wanted to remind everyone that this weekend is a normal schedule, there will be a noon class as well as Active Recovery and CF Kids. Originally we were hosting a sectional event but it's been pushed back one week via a CF Headquaters mandate.

Clearance Items at the Gym
We're trying to get rid of all our old merch.  Check out the discounted prices on discontinued items by the sign in desk.  Hoodies as low as $25 down from $40 and old style SBK shirts and Tanks as low as $10.  Supplies are limited so first come, first serve!

Attention all MIL, LEO, NYFD, BTC and Student Members:
If you didn't already recieve an email from David last night, please contact him at David(at)CrossFitSouthBrooklyn.com to recieve some updated payment links for your memberships.

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The Untapped Power of Smiling Forbes
the Home (Fire House) Gym with Bill Grundler CrossFit
A Technical Description of the Pull in Weightlifting Waxman's Gym
Olympic Lifting FootWork CrossFit Invictus
Frustration CrossFit Lisbeth

Baby Brash. Compare to 10.20.10

Congratulations to Coach Margie on her 120lb Bench Press PR!

"Helen" is a staple CrossFit workout consisting of three rounds for time of: a 400m run, 21 Kettlebell Swings and 12 pull-ups.  Take these three movements and make your own version of "Helen".  The workout can be longer, shorter or just somehow different.  The goal is to program a new, balanced workout
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Have a hard time getting into a good "catch" position on the Erg? Use this Mobilization beforehand next time! Mobility WOD
Michele Kinney Does Mainsite WOD 110322 CrossFit
How To Miss with Coach Burgener CrossFit
Its not about the Calories by Gary Taubes Slate
A slow Motion Analysis of Barefoot Running YouTube

30 Minutes NFRs:
12 Walking Lunges
9 Back Roll to Squat
6 Handstand Kick Ups
3 Front Lever Negatives

Post experience to comments.
Back Off Week

Go hunting with a Foam Roller or Lax Ball
Find a new area to work on!

Go, Jacinto, GO!!!

Congratulations to Jenna J on her 1/2 Marathon PR of 1:49:43 this weekend!

This weekend's Photos are up!
Photgrapher extrordinare, Asta F has uploaded all the photos from the Sectionals WOD this weekend. Check them out here! Thanks, Asta!

Running Seminar at CFSBK!
On April 17th, NYC Endurance is hosting a running workshop at CFSBK.  For all the dirty details, and to sign up, click this link!