Established 2007
8 Alternating Rounds of 45 sec work/15 sec rest of:
This workout will be done in pairs with partners switching stations each work interval.
Post time and Rx to comments.
But first….
Weighted Chin-Ups
3×3
Post loads to comments.
(E3/4) L1 Sets Across/L2 Max Effort
compare to 5.20.10
40 and Fabulous! Happy Birthday Paulie T-Shirts!!
(E6/8) Sets Across
Post loads to comments.
compare to 5.22.10
Prior to squatting tonight, take up to 10 minutes to find a max height Box Jump.
Post height to comments.
5 Rounds of:
Row 1:00
Rest 1:00
You are only allowed 20 strokes per work interval
Post meters covered in each interval to comments.
compare to 3.4.10
Coach Laurel during her amazing performance at this weekend's NEQ
Bonafide Bada$$: The 2010 CFSBK Affiliate Team
(Ryan P., Jeremy F., Jessica F., Nicole B., and Gerrit G.)
Thank you to the Affiliate team members for all your hard work over the last few weeks and for representing us to the fullest this weekend!
Wishing a very speedy recovery to Leo R. and Scott L. who were side-lined by last minute injuries and a big shout out to Nicole and Gerritt for stepping up on short notice.
Happy Birthday, Asta!!!
Brooklyn Independent Television at SBK
Mama we made it!! ***TONIGHT*** from 5p-8p Brooklyn Independent Television will be at the gym to do a feature on CFSBK for an upcoming broadcast airing June 4th at 8pm on Channel 9 (Cablevision), Channel 56 (Time Warner) or on Channel 44 (Verizon). Classes will run as regularly scheduled. Come on down and show your stuff.
Recover. Actively.
Coach Fox's weekly Active Recovery class will meet tonight at 7pm! $15 for members. Bring a friend. Bring two enemies. Your hip flexors and hamstrings will thank you.
Memorial Day Weekend WOD
We'll be doing our Memorial Day WOD/BBQ Monday, May 31st. Stay tuned for further details!
3-3-3-3-3
(E3/4) Max Effort or Sets Across
Post loads to comments.
compare to 5.17.10
4 Rounds NFT of:
5 Pistols, each leg
5 Strict Pull Ups
5 Unilateral or Seesaw DB/KB Presses (heavy)
Post loads to comments.
Coach Jeremy during the final affiliate WOD at the Qualifier
Check out the official North East Qualifier Photostream Here! New Pictures are still being uploaded
If you went to the NEQ, what was your experience like?
Perform the following couplet every 3 minutes (on the minute) for 8 rounds:
3 Deadlifts 85% 1RM
35 Double Unders
Post rounds completed, Rx and experience to comments.
Continued Photographic Coverage of the 2010 North East Regional Qualifiers!
Photographers: Dan R and Asta F
Or, you can go view the Flickr page directly here
_________________________________________
One more day left in the Qualifier. Coach Laurel will take on the following WOD:
As Many Rounds as Possible in 12 Minutes of:
7 Deadlifts, 185lbs
7 Handstand Push-Ups
14 Box Jumps, 20"
While Team South Brooklyn will tackle the following WOD:
Stadium Style, every athlete must complete 30 reps of the following movements:
Deadlifts 225/185
Kettlebell Swings 1.5p/1p
Box Jumps 24"/20"
Burpees
Once all the work is complete, each team must load up the prowler (+90/+50) and individually push it 40 meters. The workout is complete when the last individual crosses the line with their prowler.
Good Luck SBK!!!
Or, you can go view them directly here
Special thanks to our resident photographers Dan R and Asta F for these great shots. Stay tuned for updates as they come!
3×5
(E5/8) Sets Across
Post loads to comments.
compare to 5.19.10
For Time:
10 Wall Ball Shots 20/14
Run 130m
8 Wall Ball Shots
Run 130m
6 Wall Ball Shots
Run 130m
4 Wall Ball Shots
Run 130m
2 Wall Ball Shots
Run 130m
Post time and Rx to comments.
Jess F snatched more than she ever had previously during the first Affiliate WOD
Check out Dan R and Asta F's photographic coverage of the event here! Great job everyone!
_____________________
Coach Laurel will take on the following 2 workouts tomorrow:
21-15-9 Reps for time of:
Overhead Squat 95lbs
Chest to Bar Pull-Ups
Within a 10 minute time frame, perform a 3 rep max Clean and Jerk. She'll have :40 to perform all three reps.
Our Affiliate Team will take on the following WOD:
100 Cleans 135/95
100 Box Jumps 24"/20"
100 Chest to Bar Pull-Ups
100 Sumo Deadlift High Pulls
100 Burpees
4K Row
Each team starts with one athlete on the cleans and one on the rower. Only two athletes may work at at time with one always on the rower until the 4K is complete. Once the rowing work is done, two athletes may begin to work on the other exercises simultaneously.
Keep up the great work, SBK!
Coach L performs Chest to Bar Pull-Ups
Good luck to all the South Brooklyn athletes competing in the North East Regional Qualifiers this weekend. Coach Laurel will be representing us in individual competition while Coach Jeremy, Nicole B, Gerrrit , Jess F and Ryan P will compete as CFSBK's Affiliate Team. We'd also like to thank everyone else from our community who is coming out and working on this event to make it a very special weekend.
Check out these photos from last year's North East Regional Qualifier!
For Time:
50 Double Unders
30 Bench Presses, 135/75
50 Double Unders
20 Bench Presses, 135/75
50 Double Unders
10 Bench Presses, 135/75
50 Double Unders
Post time and Rx to comments.
compare to 7.08.09
Weighted Chin-Ups
3×3
Post loads to comments.
(E2/4) L1 Sets Across/L2 Max Effort
compare to 5.13.10
Adrian Y
CFSBK would like to send our best wishes to Adrian Y as he attempts to climb the highest point in the western hemisphere, Denali. Some of the challenges he'll endure are sub zero temperatures, high altitude adjustments, carrying 45lbs on his back and dragging a 65lb sled behind him. He'll also have to navigate an unforgiving terrain and perform lots of technical camping. Adrian has been training at SBK for over 6 months in preparation for the 3 week climb. Good luck, A-man!
3×5
(E4/8) Sets Across
Post loads to comments.
compare to 5.15.10
As many rounds as possible in 12 minutes of:
10 DB hang power snatch, each arm 50lbs/25lbs
25 Squats
Post rounds and Rx to comments.
Brian D goes overhead
This weekend is the North East Qualifier, get stoked!
____________________
The Starting Strength Series, Charles Staley