Established 2007
3-3-3-3-3
(E1/4) Sets Across or Max Effort
Snatch Pull
3-3-3
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compare to 3.29.10
DIY Assistance Work
GHD Sit-Ups 3×10
or
Weighted Sit-Ups 3×15
Gabrus on Thrusters during, "The Brooklyn Lyceum"
Happy Birthday, Rob M!
Write one WOD using the following three movements: Rowing, Thrusters and Double Unders
5 Rounds for max reps of:
Push-ups
Pull-ups
There is no time component to this WOD.
Have
you ever tried "Lynne" with strict pull-ups? How about ring push-ups
or dips instead of push-ups?
Post reps per round and style to comments.
compare to 1.03.10
Remember how cold it was the last time we did this?!
Tomorrow starts the beginning of new strength cycle!
Monday-Power Snatch
Wednesday-Front Squat
Thursday-Strict Press
Saturday-Front Squat
What training goals do you have for the upcoming month?
Turkish Get-up
3-3-2-2-1-1-1
*More experienced athletes will work toward a 1RM. Athletes are encouraged to experiment with a variety of implements (ex. KBs, DBs, Barbells, Sandbags, Sledgehammers)
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compare to 4.28.10
Accessory Work
Muscle-Up Progressions & Practice
He's going the distance. He's going for speed.
The Turkish Get-Up Sit-up, Jeff Martone Crossfit.com
The Turkish Get-up Part 2: Get-up Harder, Jeff Martone Crossfit.com
The Turkish Get-up Part 3: Revenge of the Get-up, Jeff Martone Crossfit.com
The Turkish Get-up Part 4: Get-up in the Hood, Warwick Davis Crossfit.com
This guy will get you STRONG.
Osorio Update: David was scheduled for surgery yesterday but as of the time of publication he'd not gone in. We wish David a speedy recovery and look forward to having him back as soon as possible. Get well David!
Excellent work on Wednesday night by the entire Strength Intensive Crew. Everyone was putting up major PRs left and right and moving some major weight!
The next Strength Intensive is coming up and space will fill up fast! The summer intensive will run every Monday, Wednesday, Friday at 7pm beginning June 21st and running until August 9th. Registration opens next week!
Contact Coach Jeremy for any further information via JeremyATCrossfitsouthbrooklynDOTcom.
Congratulations go out to the Levavi Brothers who won their hockey championship! We also want to congratulate Charmel R. on completing his degree!
How do you describe CrossFit to your friends and family?
5 Rounds NFT of:
Run 270m
10 Knees to Elbows
10 Partner Medball Tosses, 10ft
10 Partner Medball Sit-Up Tosses
10 Lateral Box Jumps
Each partner must complete 10 repetitions of each movement before anyone can move on to the next exercise.
Accessory Work
Foam Roll & LAX Ball
Ryan P Power Cleans
Congratulations on all the new PR's set at the end of Coach Jeremy's Strength Cycle. How did everyone do?
If the Zombie Apocalypse started this moment, where would you go?
_____________________
ZombieFit WOD
Partner Relay Race
3 Rounds of:
Row 500m
35, 25 or 15 Push-ups
The workout is complete when both partners finish all three rounds. Only one partner may be working at a time.
This is a partner workout. One partner completes the couplet while the other rests. One partner begins the couplet immediately after their partner finishes.
Post time to comments.
compare to 2.3.10
Accessory work
Kipping Pull-up Practice
Nobody likes a show-off.
Welcome back Ashley F.who attended his first post-knee surgery WOD
Attack of the 50ft Bethany
Coach Fox's Active Recovery will be at 8pm this evening.
Happy Birthday to one of our newest members Ramon E.!
The next Strength Cycle begins Saturday! The movements for the upcoming moth will be as follows:
Saturdays (Squat Variant): Front Squat
Mondays (Full Body): Power Snatch
Wednesdays (Squat Variant): Front Squat
Thursday (Upper Body Variant): Strict Press
Due to the success of last month's twice weekly squat schedule we are looking to continue the trend. How does everyone feel about keeping that second squat day? Any personal success stories from the last month?
The Importance of Thoracic Spine Mobility Mark's Daily Apple
How to Improve Thoracic Spine Mobility Mark's Daily Apple
Stroke-Rate Pyramid
3 min. at 18-20 S/M
2 min. at 24-26 S/M
1 min. at 28-32 S/M
2 min. at 24-26 S/M
3 min. at 18-20 S/M
*Full pressure for 11 min. – The intention of this workout is to feel what full pressure feels like at
the different ratings. As you come back down in stroke rate for the
last 5 min., be sure to mirror the same splits you had for the first 5
min.
Remember: This is full pressure for 11 min., so pace yourself accordingly.
Free-standing Handstand Practice
Thus begins back-off week. Programming will be focused on increased skill and technique work as well as an increased emphasis on mobility and recovery. In case you missed it, here is the original write-up on back-off weeks. Our regularly scheduled programming will resume on Saturday.
Smile, it's your birthday!
Happy Birthday Steph W!
For time:
30 Clean and Jerks 135/95
Post time and weight to comments.
compare to 1.31.10
Monday begins back-off week! During the upcoming week we'll be increasing our focus on skill/technique development, dynamic mobility, foam rolling and general maintenance before heading into another month of action-packed programming.
Accessory Work:
DIY Foam Rolling/Lacrosse Ball Soft Tissue Work
*Use this as an opportunity to get a head-start on back-off week!
Trippy.
The Power Clean Againfaster.com
Man Grace Crossfit.com
3×5 or 5×1
(E8/8) Sets Across or Max Effort
As the majority of members did not Squat on Wednesday we've added this last exposure of Back Squat. If you did squat on Wednesday you luck out and get an 9th exposure for free!
Post loads to comments.
compare to 6.2.10 and/or 5.29.10
4 Rounds NFT of:
10 PVC Sit-ups
10 Dislocate Lunges/leg
10 KB Romanian Deadlift
Juliana on the prowl at the NEQ
The Truth About Tennis Elbow EricCressy.com
The Standing Long Jump TopEndSports.com