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

January 2010

March 2010

3-3-3-3-3
(E1/4) L1/2 Sets Across

Post loads to comments.
compare to 2.22.10

Warm-Up
3 Rounds NFT of:
6 Forward Rolls
3 Sotts Presses, 3 Snatch Balances, 3 Overhead Squats
6 High Box Jumps

Assistance Work
Snatch Pulls 3×3

Jess F on last week's barbell complex WOD

Announcing the Active Recovery Class at CFSBK
This class is designed to give your muscles and mind a rest. For an hour you'll be guided through a combination of yoga, soft tissue work, flexibility techniques and traditional calisthenics. Perfect as a rest day for the heavy hitters or as a light days work for beginners and those of us somewhere in the middle. This class is also great for non-CrossFitters who could use a little soft tissue love.

Date: Tuesdays at 8pm
Price: $20 drop-in rate or 1 class on your CFSBK punch card
 
*Participants are encouraged to bring their own yoga mat. If you don't own one, never fear…we've got some mat space for you to flex, bend, and relax on.

Rest Day Open Gym
We're starting an "open gym" format on rest days at CFSBK. This gives our members an opportunity to make-up a previous workout or spend some dedicated time on a personal weakness.  Due to the technical nature of the Power Snatch, Tuesdays will also include led O-Lifting work starting at 5pm and 6pm. 
When you come into the gym, you'll see a posted warm-up and the previous and following day's workouts.

*All members must clear what they plan on doing with the staffed coaches before beginning to train.

Tuesdays:
5pm Power Snatch or Open Gym
6pm Power Snatch or Open Gym
7pm Open Gym until 8pm.

Fridays:
5:30-7:30 Open Gym

Post thoughts and questions to comments.

As many rounds as possible in 20 minutes of:
5 Pull-ups
10 Push-Ups
15 Squats

Post rounds and Rx to comments.
compare to 8.05.09

Assistance Work
Windmills


Brian D christens one of our new platforms

Thanks to Jeremy, Yoon, Brian, Xuan Mai, Shane, Paul and Becca for lending a hand with the platform construction

Happy Birthday, Erik K!

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

Post Loads to comments.

For Time:
42 Double-Unders
21 Dumbbell Thrusters
30 Double-Unders
15 Dumbbell Thrusters
18 Double-Unders
9 Dumbbell Thrusters
9 Double-Unders
6 Dumbbell Thrusters

DB's are 40lbs for men and 25lbs for women.

Post Rx and time to comments.

Nino D sets up a Deadlift

Front Squat Good/Bad Bi Panel CrossFit

Remember that there is no CrossFit Group class today at 10am.  Classes at 8am, 9am, 11am and 12pm are on as usual.

Yoon, Xuan Mai and Jeremy will be building two Olympic Lifting platforms today after classes.  Get stoked!

Our Volusion Store now accepts American Express.  If you'd like to change your credit card please log on to the store and choose the "Edit Credit/Debit Card" option under "My Account".

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Paleontologists: "We've Been Looking At Dinosaurs Upside Down The Onion

Paulie S and Rip

Here are the following three movements for our upcoming cycle!
Squat Variant: Front Squat
Pull: Power Snatch
Upper Body: Push Jerk
Skill: Back Lever

Please note that we'll be holding three classes (Foundations, Strength and Brooklyn Tri Club) on Mondays at 8pm and will need the entire gym floor.

Check out Gabrus on CrossFit Football!

8 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.
suggested back off week

Skill work
Handstand Walking

Heats 1 and 2 from last night's 7pm class

This Friday the Zombie Combat Club will be shooting a promotional trailer for their new book at CFSBK.  We advised the ZCC on how to stay fit during the zombie apocalypse.

Remember that there is no class on Saturday at 10am.  Classes at 8am, 9am, 11am, and 12pm are still on as usual.

Good luck to Christine G as she runs the El Paso Marathon this weekend.

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via CrossFit.com Epigenetics PBS
Sport Acrobatics, The 5 Disciplines Glumbert

For Time:
50 Pull-ups
50 Push-Ups
50 Sit-Ups
50 Squats

Post time and Rx to comments.
suggested back-off week

Skill Work
Push Jerk review and practice

"Who wants to fight Shawn?"

Here are some insights into yesterday's Rest Day question from the September 2003 free issue of The CrossFit Journal.  If you like this article and one's like it, check out the thick green binder in the library.  It's got tons of CrossFit Journal articles from 2002-2004.  No reading in the bathroom!

Thank you to Jamie D for helping clean and paint the bathrooms yesterday.  We've got some temporary "shelving" in there for you to put your stuff on while you change as well. 
Please post to comments what else you'd like to see in the bathrooms.

Turkish Get Up

Due to an ongoing event at SBK, Saturday's 10am CrossFit Group class will be canceled on 3/6, 3/13, 3/20 and 3/27.  Classes at 8am, 9am, 11am and 12p as well as the teaser are on as usual.  We will resume 10am group classes April 3rd.

Check out our local Lululemon Athletica's CrossFit South Brooklyn window display up all this month!  Whitney, Christina Jessy and Sam did an amazing job representing us! Don't forget to stop in and say hello.

What do "Angie", "Cindy", "Chelsea" and "Barbara" all have in common?  How are they different workouts?
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"Pain should be viewed as a disease"  BBC

3-3-3-3-3
Each pull starts from a dead stop. Overhand grip only.
Don't be afraid to experiment with a different stance or grip-length today.

Post loads to comments.
suggested back-off week

Turkish Get-Ups
3-3-3-1-1

Post loads to comments.

Ring Inversions

What is a back off week? Read the write-up here!
We'll resume our regular programming this Saturday.

Tonight is the Paleo Quest wrap-up at 7:30pm!

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Olympic Pictograms Through the Ages NY Times Video