For time:
800m Run
21 Push Presses 115/75
400m Run
15 Push Presses 115/75
270m Run
9 Push Presses 115/75
130m Run
6 Push Presses 115/75

Post time and Rx to comments.

9am at CFSBK

Out of CrossFit's 10 General Physical Skills, inadequate strength is one biggest limitations in people's ability to progress as CrossFitters.  If you feel like your strength is lacking, consider Coach Jeremy's 8 Week Strength Intensive.  We've got one slot left in both cycles that start this week. Get on it!

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Do Toddlers Need Cake as much as Carrots? BBC
Kids, Paleo and Nutrient Density Robb Wolf

3-3-3-3-3
(E2/4) L1 5×5 Sets Across/L2 Max Effort

Post loads to comments.
compare to 4.10.10

Get with a partner and alternate stations for max repetitions in the allotted time.  The work interval is :45 and the rest interval is :15.  Complete 4 work intervals of each movement.
Box Jumps, 28"/24"
Kettlebell Swings, 2 Pood/20Kg (Forehead Level)

Post partner, Rx and total reps completed per movement to comments.

Charmel R gets some vitamin D and WB

Bierkraft goes Paleo!
Yes, it's true. Ben Granger, owner of the raddest beer shop and brand-new SBK member, has added a special Paleo option to his menu of sandwiches, buns and brats.
Ben has devised perhaps the best food item ever: meat wrapped in meat, on a stick. Enter, the Bottle Rocket. These tasty concoctions look like corn dogs, but are made entirely of meat. Each weekend, Ben will be serving up a different Bottle Rocket – a perfect post workout treat.

This weekend's Bottle Rockets are:
Ground lamb rolled in pistachios, wrapped in pickled collard greens and covered in homemade "lambchetta" (panchetta, only with lamb belly)
AND
A pinwheel of chicken sausage, caramelized ramp leaves, black trumpet mushrooms and lamb neck, wrapped in lambchetta

Damn.

Bierkraft is on 5th Avenue between Berkeley and Union

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Our South Brooklyn Kids classes kick off today!

Don't forget to check out, "Parlour Games", the Free dance performance today at 5pm at SBK.

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?
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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!

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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!

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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