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

Post loads to comments.
compare to 3.11.10

1800m Pace Row
Choose one of the following split times to start at and drop :10 off of it every 300m.
There is no stroke rating cap but try to keep it sub 30
A. 2:35  B. 2:40 C. 2:45  D 2:50

Post experience to comments.

David Demo's how to catch a Push Jerk on your shoulders when doing multiple reps
1. Begin by lowering the bar a couple inches under control while bending your knees
2. As the bar's downward velocity begins to increase, you jump to meet the it in the air a couple inches above standing height.
3. Once you make contact with the bar, receive it by bending your knees and hips so that it doesn't crash down onto your shoulders.
It's easier to practice this with a moderate weight.

Primal Quest Raffle Winners!
Joe W won a bottle of wine and rabbit corkscrew donated by Brian S
Regan F won a $40 gift certificate to Oakridge kitchen
Steph W won 2 free Nutrition Consultations

They started spraying the ceilings and I've deemed it unfit to CrossFit in the space. We're going to switch up plans for an outdoor WOD.  You'll still be able to drop your stuff off upstairs and use the bathrooms but we will NOT be in the main floor today. According to the workers, they'll be done and out of the space this evening.  The current plan is to do the Push Jerk and Pace row tomorrow instead.

Team Workout
Run 800m
200 Kettlebell Swings
100 Burpees
Run 800m

You and your partner complete the Run and then partition the KB/Burpee work however you'd like. Once all the reps have been completed you both run the second 800m.

Chip Conrad and Coach Margie

A few folks emailed me saying they couldn't make the weekend tryouts for the affiliate team.  We will hold additional tryouts the week after.  Stay tuned for some dates and times.

How will you enjoy the nice weather this week?

Yoon S Snatches

Ceiling Spraying updates
So it turns out the ceiling job is bigger than the Airsealis folks estimated.  They're going to be spraying Tuesday through Thursday this week and next.  Classes will continue to go on as scheduled.  This week the front half of the gym will get finished and next week the back end will be sprayed.  Since the back end is where we keep most of our equipment, we'll probably be running the WODs outside next T/W/R.

Push Jerks will rotate between Wednesdays and Thursdays.  Last week we Jerked on Thursday and this week we'll Jerk tomorrow.

Tonight's Schedule
5pm Snatch/Open Gym
6pm Snatch/Open Gym
7pm Open Gym
8pm Active Recovery with Coach Fox

3-3-3-3-3
(E2/4) Sets Across

Post loads to comments.
compare to 3.8.10

Assistance Work
Tall Snatches 3×3
GHD Sit-Ups 3×5-10

Coach Laurel works a Front Lever

Our ceiling is being sprayed on Tuesday, Wednesday and Thursday this week.  We will either be upstairs or outside for classes.

For Time:
60 Double-Unders
500m Row

40 Box Jumps, 20"

30 Pull-Ups
20 Overhead Walking Lunges, each leg 45/25
10 Handstand Push-Ups

Post time and Rx to comments.

Skill Work
Ring Inversions

Deb P Front Squatting at SBK

Our April Foundations cycle is now live! 

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Don't Forget to adjust your clocks for Daylight Savings
Sean Carroll on the arrow of time TED

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

Post loads to comments.
compare to 3.6.10

10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift 1.5x Body weight
Ring Dips
or
Deadlift 1x Body weight
Push-Ups

If 1.5x Body weight is too heavy, use the standard 225/155 as a work weights.

Post time and Rx to comments.
compare to 6.13.09 or 1.18.09

Check out the CFSBK window at Lululemon Athletica Brooklyn all through March!
See some close-ups here and here

Happy Birthday, Collette K!

CrossFit South Brooklyn Affiliate Team

Official tryouts for the CFSBK Affiliate team will be held on Saturday April 3rd and Sunday April 4th.  The final team will consist of 3 men and 3 women who will compete at the North East Regional Qualifiers on May 22-23.  The only requirement for trying out is that you're able to attend the Qualifiers in Albany.

Tryouts will consist of 3 workouts scored by a point system. The first two workouts will be held on Saturday and the third will be held on Sunday. No scaling will be permitted for any of the workouts.

Saturday's Workouts

Event 1
3 Attempts for max weight of:
Clean and Jerk

Event 2
For Time:
21-15-9
Deadlift 225/155
Pull-Ups

Sunday's Workout

TBA on Saturday April 3rd

If you'd like to sign up for tryouts. Please send an email to David(AT)CrossFitSouthBrooklyn.com and post to comments.

Gabrus Does a Tabata Sledge Hammer Swing

Remember there is no 10am CrossFit Group Class tomorrow. Classes at 8, 9, 11 and 12 are on as usual.

Are you friends with CrossFit South Brooklyn on Facebook? We've got more videos and pictures there too!

Do you filter your tap water or drink it straight? Why or why not?

3-3-3-3-3
(E1/4)L1 Sets Across/L2 Max Effort

Post loads comments

Skill Work
Handstand Practice

Tomorrow's evening classes will meet upstairs while the ceiling gets sprayed.  We should have access to all our equipment, if not we'll have some other fun in store for you. More details as the day unfolds.

The March Foundations Crew!

There is no 10am class this Saturday.  Classes at 8, 9, 11 and 12 are on as usual.
 
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How a Virus Invades your Body NPR Video

5 Rounds of:
1 minute, max Kettlebell Swings (face level)
1 minute, max Double Unders
1 minute, max Sit-Ups
1 minute rest

Post total reps per movement to comments.

Assistance Work
Foam Roll

Rebecca Steinclimb

We had a small snafu with the merchant account service.  If anyone's payments for services at CFSBK had not gone through yet, they should be processed within 2-3 business days.  We also now accept AMEX for anyone who would prefer to use it.

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Did the discovery of cooking make us human? BBC

Our Mobility and Recovery Intensive works shoulder openers

Happy Birthday, Tamson W and Xuan Mai H!

Member Reminders:
+ The coat room is NOT a changing room.  Please be courteous to the other members and use the bathrooms.
+ If you're late to class, the coach has the right to ask you to wait until the following class.  We often do a lot of prep work within the first 5-10 minutes and having someone show up late can be quite difficult to work around. Especially if you're consistently late.
+ Thank you to Snip for the new tea kettle.  If you use it please remember to drain the water out of it when you're done!  Leaving water in makes it clog up.

Thanks!

Note on this Thursday and Friday
We're very bummed to announce that the DOB has decided our ceilings have to be fire coded.  On Thursday and Friday Airsealis will be in house spraying the ceiling.  Classes are on as usual but will be held upstairs.

Tonight's Schedule
5pm Snatch or Open Gym
6pm Snatch or Open Gym
7pm Open Gym
8pm Active Recovery Class

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Olympic Weightlifting compilation