Rest Day Finn

Congratulations to everyone who tried out for the CFSBK Affiliate team. Here are the final rankings:

Men
1. Scott L    6 Points
1. Jeremy F    6 Points
2. Dan R    10 Points
3. Leonid R    11 Points
4. Ryan P    12 Points
5. Sameer P    16 Points

Women
1. Stephanie P    5 Points
2. Jessica F    4 Points

The official team is comprised of 6 individuals with at least 2 men and 2 women.  Because only 2 women tried out, our team is: Scott L, Jeremy F, Dan R, Leonid R, Steph P and Jess F.  Great work, team!
To see the full breakdown of our tryout workouts and how people did, click here

Our South Brooklyn Kids classes start this Saturday with Coaches Shane W and Jillian B!  We can't wait to see the future of fitness at SBK! Click Here for more information

Don't forget that we're hosting a Free dance performance by the Tze Chun Dance Company this Saturday at 5pm.  Please tell your friends about it!

A big Farewell to Luisa P and Gabe E who will be moving to DC this Monday.  Good luck on the move!

5 Rounds of:
300m Row
20 Pull-Ups
10 Burpees
Rest approximately 3 minutes between intervals.

Post times per round and Rx to comments.

Accessory Work
Spent 10-15 Minutes Foam Rolling

Check out this recap of the CrossFit Total that closed out Jeremy's Strength Intensive! Thanks Paulie S for putting this together.

Happy Birthday, Sam H!

This Saturday at 5pm we're hosting the Tze Chun Dance Company for their production of "Parlour Games".  The event is Free and all SBK members are encouraged to attend.  Check out this teaser for the show.

5-5-5-5-5
(E2/4) L1 Sets Across/L2 Sets Across

Post loads to comments.
compare to 4.7.10

10-8-6-4-2 reps for time of:
Dumbbell Hang Power Snatch, Left Arm
Dumbbell Hang Power Snatch, Right Arm
Knees to Elbows

Post time and weight to comments
 
 
Gabrus does his first 5×5

  

Ryan goes overhead

We've still got room for our April Afternoon Foundations Cycle:
Times: Mondays and Thursdays from 10am-11:15am
Dates: 4/19-5/13
Register Here!

What was the first car you ever owned?
__________________
Cyril Raffaelli Demo Reel Collection

3-3-3-3-3
(E2/4) L1 Sets Across/L2 Max Effort

Post loads to comments.
compare to 4.5.10

Tabata Mash-Up
Alternate between air squats and double-unders for a total of 8 rounds.
Can you stay at or above 20 reps for every work interval?

Post total reps per movement to comments.

Robb Wolf, Nicki Violetti and the seminar attendees

Welcome to our new batch of April Foundations students today!

Check out this PDF with a write-up on the Brooklyn Triathlete Club's involvement with CrossFit SBK

Calling all parents! Be sure to let your friends with kids know about our upcoming South Brooklyn Kids program!  We'll be running two versions, one for teens and one for kids.  Registration is open and classes start on the 17th.  Thanks!

__________________
A Journey into a Black Hole

2nd Annual CFSBK Wine Wasting

There are no classes today due to Robb Wolf's Nutrition Seminar.  See you on Monday!

5-5-5-5-5
(E1/4) L1 Sets Across/L2 Max Effort

Post loads to comments.

Assistance Work
5 Rounds NFT of:
10 Front Squat Rack Lunges
10 Ring Rows

Use a barbell held in a Front Squat rack to perform 5 heavy stepping lunges each leg.  Ring rows terminate when your wrist touches your torso.

Post load and angle to comments

Coach Margie at Rob Orlando's Strongman Seminar

Happy Birthday, Vincent D!

Here are the latest results and rankings for our Affiliate Team tryouts.  If you'd like to tryout, you've got until Wednesday to contact us and complete the workouts.

Remember that there are no classes this Sunday due to Robb Wolf's Nutrition Seminar. There's still time to sign up if you're interested! Sign up here!

_____________________
Mark Rippetoe Interviews John Welbourn Starting Strength

Platforms, Eleiko Barbells, Kilogram Bumpers and Jerk Blocks

Congratulations to Jess F on her first Strict Pull-Up!

Remember that there are no classes on Sunday for Robb Wolf's Nutrition Seminar

Got friends with kids? Help us spread the word about our upcoming South Brooklyn Kids program! 

CrossFit Kids Class 101

For time:
60 Double Unders
21 Power Cleans, 155/95
40 Double Unders
15 Power Cleans, 155/95
20 Double Unders
9 Power Cleans 155/95

Post time and Rx to comments.

Shaun M

Congratulations to Jessica B on her first pull-up!

Happy Birthday, Ari!

Check out these results from the CrossFit Total at the end of Jeremy's Strength Intensive
Jim R hit a 20lb PR on Press at 175lbs despite missing time with an injured ankle.
Vincent D hit PR's in all 3 lifts and totaling 710lbs, a 45lb increase.
Christian Devos squatted 225 and deadlifted 255. Before the cycle he had never had more than 150lbs on his back or attempted a deadlift more than 180lbs.
Last but not least, Paul Steinman set gym records in the Squat, 435 (a 50lb PR) and Press 215 (a 10lb PR). Paul totaled an impressive 1,125lbs.

Great work, guys!

For more information on our Strength Intensive and to register, click here!

Does anyone have a projector we can borrow this Sunday? Robb Wolf's presentation has a power point segment.

5-5-5-5-5
(E1/4) L1 Sets Across/L2 Max Effort

Post loads to comments.
compare to 6.8.09

As Many Rounds as Possible in 12 Minutes of:
300m Row
30 Unanchored Sit-Ups

Post rounds to comments.

Ryan P

There is still time to try out for the CrossFit South Brooklyn Affiliate Team.  We would especially love to see more women trying out! If you're interested please email David(At)CrossFitSouthBrooklyn.com.
Great work to all the athletes who have already gone through the three workouts. We'll post updated results at the end of the week.

Registration is now open for our South Brooklyn Kids program! 

Interested in getting stronger?  Check out Coach Jeremy's Strength Intensive program.  Slots are going fast for the upcoming cycles. Get on it!

Can you spot the SBK'ers in this video from the New York/New Jersey Sectional?

__________________
The Munduruku Tribe, a case study in how we process numbers