3-3-3-3-3

(E1/4) L1 Sets Across/L2 Max Effort
All pulls taken from a dead start, loss of lumbar extension constitutes a missed lift

Post loads to comments.
compare to 2.4.10

Assistance Work
Ring Rows 4×10
Isometric Hold over the pull-up bar. :05×4

Forging the future of fitness
We're very proud to announce Crossfit Kids and Crossfit Teens classes will begin on Saturday, April 17th!  Each hour-long class will be meeting twice a week for 8 weeks.  Classes are limited to 10 students so register today!  

SBK Kids
Ages 6-10
$320 for 16 sessions
Saturdays from 2:15-3:15pm
Tuesdays from 4-5pm

SBK Teens
Ages 11-15
$320 for 16 sessions
Saturdays from 1:15-2:15
Wednesdays 4p-5p

For further information about the program, discounts for children of current SBK members and to register check out the Kids page Volusion site.

5 rounds for time of:
Run 400m
15 Overhead Squats 95/65

Post time and Rx to comments.
compare to 9.6.09
suggested back-off

Ari goes 2 pood on the Swing/Run intervals

Great work to the three athletes who tried out for the affiliate team this weekend, here are their results.

WOD 1: Max Clean and Jerk, 3 attempts
Ryan P 195
Sameer P 135
Jess F 105

WOD 2:  21-15-9  Deadlifts (225/155) and Pull-Ups
Ryan P 3:18

Sameer P 6:29

Jess F 7:15

WOD 3:  3 Rounds for time of: Run 400m, 30 Box Jumps (24"/20") 40 Double Unders
Ryan P 18:59

Sameer P 17:49

Jess F 14:31

We need more people to step up to the plate! Please email me at David(at)CrossFitSouthBrooklyn.com if you're interested in trying out.  Our next scheduled tryout times are Monday 4/5 @ 6:30pm and Tuesday 4/6 @ 7pm.
____________________

Due to an inspection, there are no 6am or 7am classes on Monday 4/5.  Afternoon classes are on as usual.

There are also NO classes next Sunday, April 11th for Robb Wolf's Nutrition Seminar.  There is still room if you're interested.  The price is $195

For time:
30 Dumbbell Hang Squat Cleans
10 Push-Ups
20 Dumbbell Hang Squat Cleans
20 Push-Ups
10 Dumbbell Hang Squat Cleans
30 Push-Ups

Post time and Rx to comments.

Skill Work
12 Minutes of Handstand Practice

Yoon S does some assistance work

Due to a DOB Inspection, there will be no Monday 6 and 7am classes.  Afternoon and evening classes are on as usual.

Affiliate Team Tryouts are today from 9am-11am.  We'll warm-up, explain the workouts and scoring system then test out. 

Today's Workouts are:
Max Clean and Jerk, 3 Attempts
21-15-9 Deadlifts 225/185 and Pull-Ups

____________________
We've got 2 concurrent Strength Cycles with Coach Jeremy coming up this April!  Check out the dates below:

Cycle A
Monday at 7pm
Wednesday at 7pm
Friday at 6pm

Dates: April 19th-June 11th

Cycle B
Tuesday at 7pm

Thursday at 7pm
Sunday at 12pm

Dates: April 20th – June 13th

For more information on our Strength Program and to register, please Click Here. Space is limited to 4 per cycle.  You can pause your CrossFit Group class membership while on this program.

Ice Cream and Kettlebell Swings

Want to join CFSBK or know someone who might?? Check out these two new Foundations cycles coming up in April.

April Evening Cycle
Times: Mondays and Wednesdays from 8pm-9:15pm
Dates: 4/12 – 5/5
Register Here!

April Afternoon Cycle
Times: Mondays and Thursdays from 10am-11:15am
Dates: 4/19-5/13
Register Here!

Tell your friends!

We are running a normal class schedule this weekend. Hope to see you there.
Saturday: 8am, 9am, 10am, 11am, 12pm
Sunday: 9am, 10am, 11am, 12pm
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3 Attempts of:
30 Kettlebell Swings, 2 Pood
Run 400m

Rest as needed between rounds

Post
time and load to comments.
compare to 10.08.09
suggested back-off week

Assistance Work
Foam Roll
Ring Rows 5×8

Mike V at the Sectionals

Our next cycle of focus lifts will be as follows:
Squat Variant: Overhead Squat
Pull: Deadlift
Upper Body:  Bench Press

Notes:
If you can't Overhead Squat due to exisiting mobility limitations, high bar back squats will be performed instead.  Deadlifts will betaken from dead starts, lumbar flexion is considered a scale and a missed lift.

Please watch these videos on the Overhead Squat from CrossFit.com

Overhead Squat Basics
Overhead Squatting Safely

Overhead Squat Competition

1-1-1-1-1
(E4/4) Max effort

Post loads to comments.
compare to 3.24.10

"Death By Box Jump"
Perform 1+ Box Jump every :30 interval until you can't keep up with the clock.

Post rounds completed to comments.

Assistance Work
Hip Extensions 3×8

Coach Nick warms up on the Erg

Brandy from CrossFit Queens hits the Chipper

CrossFit South Brooklyn Affiliate Team Tryout Times are as follows:

A WODs: Saturday 4/3 @ 9am-11am
B WOD: Sunday 4/4 @ 930am
____________
A WODs: Monday 4/5 @ 6:30pm
B WOD: Tuesday 4/6 @ 7pm

If you can't make either of these options, please contact David(at)CrossFitSouthBrooklyn.com and we'll see about arranging a separate time.  Please confirm the slot you'd like to participate in via email as well.

Don't Forget about our Active Recovery Class with Coach Fox every Tuesday night at 8pm.  Feel free to bring a non-CrossFit friend!
__________________
This is your trash, America

Is this for my child?

Our answer is almost always YES! 
As a broad, inclusive, and general fitness program, we have at our
disposal an
infinite set of tools to meet the needs of nearly every child.  Classes
are kept small and the teacher/student ratio is kept high so that all
children
get the attention they need.  We
are not
currently prepared to work with special needs children in the group
setting;
however, please contact us if you’d like to discuss any specific
concerns or have
questions about private and small group classes.

Will this conflict
with my child’s
current athletic schedule?

Our programming is designed to
compliment and enhance your child’s athletic life.  We want your kids to
be high achievers in the gym, but, more importantly, we want them to be
go-getters in their
daily lives both on and off
the field.  We can tweak programming as necessary to compliment your
child’s on/off-season sports-specific needs.  Please contact us directly
for further details.

Is weightlifting
safe for kids?

At CrossFit, strength training is a
major part of our programming for both kids and adults.  There is a
common
concern about the safety of strength training for children and there is a
good
deal of misinformation and outdated material regarding kids/teens and
lifting
weights.

The
current recommendations by the American College of Sports Medicine
(ACSM) and
the National Strength and Conditioning Association (NSCA) are that
strength
training, when done under proper supervision with an emphasis on
technique, is
not only safe but highly beneficial.  In our classes, kids will be
introduced to light loads and will be trained to move them safely and
efficiently with the focus on correct technique. For further information
on the
NSCA and ASCMs recommendations please follow the links below. 

ASCM
Youth
Resistance Training

NSCA Position Stand on Youth Resistance
Training

How are classes
structured?

While we believe in constant variation
in terms of the activities your child will engage in during CrossFit,
each
class will follow a consistent format as outlined above.  All times are approximate.

 

What is the coach/student ratio?

We do our best to maintain a ratio of at least 1 coach to every 5
students.

What if my child is more or less advanced than their
age group?

Our age groups are more general
guidelines than hard and fast rules.  We want your child in the class
where they feel most comfortable and motivated to work hard and learn. 
This can be managed on an individual basis and we encourage you to
contact us to
discuss it. 

What do I need to
bring?

Your kids are good start!  Kids
should wear comfortable
clothes to work out
in (such as a t-shirt, shorts, sweatshirt,
and sweatpants).  Please make sure your children dress seasonally and
encourage layers. 

Should my child eat before/after class?

We recommend that kids have a snack
(fruit, veggies, protein) about an hour before class so they have the
requisite
energy to fuel both work and play.  We also recommend that kids pack a
post-workout snack (fruit, veggies, protein) to eat immediately
after class.  Please avoid sugary sodas and sports drinks as well as
candy.

Do you offer any
discounts?

Yes, we do offer discounts for
families with more than one child and for children of current CrossFit
South
Brooklyn members.  Please email us for further information.

Sessions are 8 weeks long…do my kids
need to attend every class?

At CrossFit Kids we have
developed a curriculum to develop your child’s skill set over time. 
Each class builds on the Skill Focus set introduced in the previous
classes, so
it is best for both them and the class that they make all 16 classes in
that
session.  We understand that due to sickness, family emergencies,
vacations, etc, that may not always be possible. 
However, prior to signing up, know that this is not a drop-in
program.  Please try and let us know in advance if your child will be
absent for certain classes. 

Can my child bring a friend?

We love having guests and
visitors at CF Kids.  Please notify us at least one week in advance if
your child would like to bring a friend to class.

For more information, please contact Shane Williams at Shane(AT)CrossFitSouthBrooklyn.com

Back to the CrossFit Kids page

1-1-1-1-1
(E4/4) Max Effort

Post loads to comments.
compare to 3.22.10

Assistance Work
Kip Swing Practice
Strict Pull-Ups 3×10
Increase the resistance or decrease the assistance from 3.22.10

If you've got it, flaunt it

Congratulations to everyone who competed in the CrossFit Sectionals this weekend. Here's how we did:
Laural M 14th
Brandy M 17th
Anne W 19th
Nicole S 28th
Mike V 65th

Great Work, Team!

On April 18th the Tze Chun Dance Company will be performing their new piece, "Parlour Games" at CFSBK.  This show is at 5pm and Free to the public, classes will not be affected.

We will not be holding classes on April 11th for Rob Wolf's Nutrition Seminar.  Please adjust your weekly attendance accordingly.

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A Virtual Tour of the Sistine Chapel

Perform the following couplet every minute, on the minute for 15 minutes
3 Deadlifts, 275/185
9 Burpees

To increase or decrease the intensity of this workout, modify either the Deadlift WEIGHT and/or the number of Burpee REPS

Post rounds completed and Rx to comments.

Accessory Work
Kettlebell Lifts

Coach Jeremy does some sled work