Everyone is invited over for a workout and some socializing this Sunday from 10a-12p at our new location! You don't have to show up at 10am exactly as we plan to keep it casual and run a couple heats of the workout as people arrive. Feel free to bring friends and family!
Also, Ian from Again Faster will be there shooting footage of our new home.  Very Cool.

We found this Model A Concept 2 Rower on the side of the street in Park Slope.  It needs a new monitor, handle and a good cleaning, otherwise it's totally functional. Thank you, Trash Gods!

This medical scale was found on Craigslist a couple days ago.  It's much more accurate than our previous digital scale.

The final coat of paint is being applied on Friday morning.  Once it's done we can start to move some of our stuff into the community area.

Fox try's out the new Trap Bar. Thanks, Alec and Deb!

Happy Belated Birthday, Juliana A!
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Will we see you on Sunday?

Introduction
+ Last Class!
   

DROMS
Standing Series A
+ Palms Up
+ Palms Down
+ Over and Back
+ Uni lateral Windmills
+ Torso Rotations
+ Hip Rotations
+ Gillies
+ Knees Out Squat > on off tension hip raise

Warm-Up
1500m Pace Row
+ Keep your s/r @ 20-23
+ Choose a split and stay there. 2:30 / 2:20 / 2:10 / 2:00
   

Focus Movements
Ring Supports
+ Arms Locked, Rigid body, Shoulders Down, Rings parallel or out. Ring Dip?
+ 3 Attempts each person
       

WOD
For Time:
Run 400m
25 Pull-Ups
50 Push-Ups
75 Squats
Run 400m

Lecture
+ Transitioning to Group Classes
+ POINT OF SALES!

Foundations Class 7 <<

Introduction
+ Breakfast?
   

DROMS
Mat Series A
+ Samson
+ Calve Walk > Inch Worm
+ Pigeon Pose
+ Mountain Climber
+ Triangle Pose
+ OH Reach L-Sit to Bridge walk out

Warm-Up
3 Rounds of:
10 Front Squats or OHS
15 Sit-Ups   
20 Pulls on the Erg

Focus Movements
Mid Hang Power Clean or Snatch
+ Mid Hang Deadlift x5
+ Mid Hang Pull x 5
+ Mid Hang High Pull x5
+ Receiving Drills x5
+ Mid Hang Power Clean or Snatch x2x5
 
Panel Mat Handstand Kick-Ups
+ Intro Kick up: Start Position, Active up and back Shoulders, Hips above shoulders, USE SPOTTERS  
+ 5 Sets of 5 Kick-Ups
       

WOD
Deadlift
3-3-3-3-3

Lecture
Good Training Habits 
+ Perspective
+ Journaling
+ DIY Warm-Ups

Foundations Class 6 <<  >> Foundations Class 8

Introduction
+ Having Fun?
   

DROMS
PVC Series A
+ Flag Poles
+ Cross Body Pec
+ OHS > NG OHS > NS OHS > NGNS OHS > OHS

Warm-Up
3 Rounds of:
10 Box Jumps
10 Ring Rows

Focus Movements
Front Squat or OHS 3×5 

Mid Hang Power Clean or Snatch
+ Mid Hang Deadlift x5
+ Mid Hang Pull x 5
+ Mid Hang High Pull x5
+ Receiving Drills x5
+ Mid Hang Power Clean or Snatch x2x5
 
Wall Ball
+ Intro Set-Up, Throw, Catch, Cycle
+ 2 Sets of 5 Reps Each
   

WOD
“Death By Wall Ball“
+ 1 Every Minute on the Minute

Cool Down
Foam Roller Series A   
+ Quad
+ ITB
+ Adductors
+ Lat
+ Upper Back

Foundations Class 5 <<   >> Foundations Class 7

Introduction
+ Hardest Movement, Favorite Movement?
   

DROMS
Mat Series A
+ Samson
+ Calve Walk > Inch Worm
+ Pigeon Pose
+ Mountain Climber
+ Triangle Pose
+ OH Reach L-Sit to Bridge walk out

Warm-Up
3 Rounds of:
:30 Jump Rope
:30 Plank

Focus Movements
Back Squat
+ Into: Weighted Expression of Air Squat, how to take it out of rack
+ Barbell 5×5

Set up 4 Racks and have the group partner up and perform 5 sets of 5 reps on your count. Increase weight on 3rd and 5th sets.
   
  
WOD
“HELEN”
3 Rounds for Time of:
Run 400m
21 KB Swings
12 Pull-Ups/Ring Rows

Cool Down
Mat Cool down Series A
+ Straddle
+ Seated Fig 4 Ham
+ Behind Head Chest Stretch
+ OH Tri Lat

Foundations Class 6 <<   >> Foundations Class 7

Introduction
+ How are you feeling?

   
DROMS
Standing Series A
+ Palms Up
+ Palms Down
+ Over and Back
+ Uni lateral Windmills
+ Torso Rotations
+ Hip Rotations
+ Gillies
+ Knees Out Squat > on off tension hip raise

Warm-Up
3 Rounds NFT of:
10 Walking Lunges Each Leg
7 Pull-Ups

Focus Movements
Kettlebell Swings
+ Intro: heels, back, shoulders, relaxed arms.
+ Deadlift KB, “Hike” it back, snap it up
+ Troubleshoot with group, 5 sets of :30 on each.

DB Thrusters
 + Intro, Rack Position, Upright Squat, Explode Overhead
 + 3 Sets of 5 Reps

Box Jumps
+ Intro, dip drive jump, knees up, eyes on box, full hip extension 
+ 2 sets of 5 reps each

(Move quickly through Thrusters and Box Jumps)
       

WOD
AMRAP 12 Minutes:
7 DB Thrusters
12 Box Jumps

Lecture
+ Paleo Intro: Ancestral Diet, Clean Animal Proteins, Vegetables, Fruit, Nuts, seeds
+ Recovery Intro: You get stronger when you recover, not when you workout, Sleep is essential for health

Foundations Class 3 <<   >> Foundations Class 5

Introduction
+ Breakfast
+ Sleep?
+ CrossFit is Constantly Varied, Functional Movements executed at High Intensity
   

DROMS
PVC Series A
+ Flag Poles
+ Cross Body Pec
   
+ Bottom to Bottom PVC:
OHS x5
NG OHS x5
NS OHS x 5
NGNS OHS x5
OHS x5

Warm-Up
Pull-Up intro, Active Shoulders, Full ROM
+ 3 Sets of 5 Reps

Focus Movements
Concept 2 Rowing
+ Intro Machine
+ Catch Position (Find your sit bones, Sit Tall, Knees over heels, Arms in line with chain)
+ Drive (initiate feet, hands, hips and shoulders together)
+ Finish (Elbow back, forearms parallel to floor
+ Recovery (Arms, Trunk, knees
+ Row :30 on :15 off  x4
   
Press/Push Press (Barbell, PVC only as needed)
+ Press Intro: Rack Position, ridged body, “Open window and look outside”
+ 3 Sets of 8 Reps Each
+ Push Press Intro: Dip/Drive/Press
+ 3 Sets of 5 Reps Each
 
     
WOD
For Time:
1000M Row
50 Sit-Ups
30 DB Push Presses

Cool Down
Mat Series A
+ Straddle
+ Seated Fig 4 Ham
+ Behind Head Chest Stretch
+ OH Tri Lat

Foundations Class 2 <<   >> Foundations Class 4

Introduction
+ Sore?
+ Breakfast?
+ Photos?

DROMS
Mat Series A
+ Samson
+ Calve Walk > Inch Worm
+ Pigeon Pose
+ Mountain Climber
+ Triangle Pose
+ OH Reach L-Sit to Bridge walk out

Warm-Up
5 Rounds NFT of:
10-15 Squats
5-10 Push-ups
10 Body Rows

Lead the First two rounds as a group and have them DIY the following three rounds. This will be their primary conditioning stimulus today

Focus Movements
Deadlift
+ PVC Intro: Reverse DL, HIPS then KNEES, KNEES then HIPS, 8 reps
+ Barbell 5×5
Set up 4 Barbells and have the group partner up and perform 5 sets of 5 reps on your count. Increase weight on 3rd and 5th sets.
 
Jump Rope
+ Intro Single Under: upright body, elbows in wrists around, light bounce
+ 3 Rounds of 30 on :15 off Basic Bounce Practice
   
+ Intro Double Under: Same mechanics, Aggressive double pass
+ Double Under, one arm only, single under with bigger hops
+ 2 Rounds :45 on :15 off Practice
       

Lecture
Understanding CrossFit
+ Constantly Varied: Non-specialist program, we vary the time and modal domains
+ Functional Movements: Emphasis on tried and true potent movements, large loads, long distance, quickly
+ Relatively High Intensity: Need to train with enough intensity to stimulate an organic adaptation

Foundations Class 1 <<   >> Foundations Class 3

Introduction
+ Welcome to Foundations, Intro names and how you heard about CF
+ Our Intention is to expose you to our basic movements and fitness philosophy and prepare you for Group Classes
+ Our Strategy will be to progress you from our most basic movements to more complicated movements all while gradually developing your capacity
+ Each day will include a warm-up, skill development, a WOD and a cool down, attendance is a must.
+ Your responsibility is to focus on technique rather than intensity, listen to your body and have fun.

DROMS
Standing Series A
+ Palms Up / Palms Down
+ Over and Back
+ Uni lateral Windmills
+ Torso Rotations / Hip Rotations
+ Gillies
+ Knees Out Squat > on off tension hip raise

Focus Movements
2 Rounds of:
20 Squats
15 Sit-ups
10 Push-Ups
:30 Plank

3 Sets of 10:
Ring Rows

WOD
For Time:
Run 200m
15-12-9
Squat / Push-up / Ring Row
Run 200m

Cool Down
Foam Roller Series A
+ Quad
+ ITB
+ Adductors
+ Lat
+ Upper Back

While Foam Rolling, encourage group to:
+ Take a Before Picture
+ Read “Understanding CrossFit” 
+ Eat a breakfast using only animal protein, vegetables and fruit

>> FOUNDATIONS CLASS 2

The training floor is coming together.
Our pull-up bar components are being constructed off-site and will change some of this arrangement when they get installed.

Margie's Local wants to know What Your Measurements Are

Happy Birthday Kira D!

Best Wishes to Grant P as he makes his way to Haiti to assist with the relief effort.

Does anyone have an old chalk board they're willing to donate? Maybe you know someone who works in a school that might have a lead on one? I was thinking it would be a good idea to cut up a chalk board into little slates so that we could use them to track reps/rounds in workouts.  This would be a more sustainable alternative to using paper and pens.

Affiliate Cup Team Registration
opens on Feb 1 for the CrossFit Regionals in May.  CrossFit South
Brooklyn will reserve a team and commence tryouts in late Feb/early
March. Each team can consist of 6 individuals with at least 2 men and 2 women. Are you interested in trying out?
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Laurie Galassi does the recent mainsite Handstand walk/hold/push-up WOD CrossFit