Established 2007
1-1-1-1-1
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compare to 8.23.09
Accessory Work
Depth Lunges 3×8
WU: 10 Minutes at moderate pace of:
30 Double Unders
20 KB Swings
10 Knees to Elbows or 3 Skin the Cats
Sam, Ariel and Ring Rows
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GI Jane, Greg Amundson CrossFit
Greg Amundson's Warm-up CrossFit
"Jackie" in 5:52 CrossFit
Come on in and see which "benchmark girl" we've got in store for you today
Accessory Work
3 Rounds NFT of
30 Sit-ups
15 Hip Extensions
Juliana puts on her game face before the first NEQ WOD
Happy Birthday, Jenna!
1-1-1-1-1
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compare to (5×3) 8.20.09
Accessory Work
Hip Extensions 101
WU: Clean Drills
The South Brooklyn Armada
September Foundations at CrossFit South Brooklyn!
Times: Mondays and Thursdays at 8pm
Dates: 9/3, 9/7, 9/10, 9/14, 9/17, 9/21, 9/24, 9/28
Program Overview: Click Here
Register Here!
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Diet, Inflammation and Disease with Dr. Barry Sears CrossFit Journal
Part 1, Part 2, Part 3, Part 4
Can Hormones Explain Female High Fliers? BBC
Sameer's Austere South West WOD and Muscle Up
Only Some Things Matter CrossFit WaterTown
CrossFit NorCal Margarita
Muscle Up Straddle Through CrossFit NorCal
What are some of your favorite rainy day activities?
5 Rounds of:
1 Minute C2 Row, for calories
1 Minute Wall Ball, for reps
1 Minute Weighted "Rest"
Putting down your barbell during the weighted rest constitutes a Foul
Post reps and fouls to comments.
Accessory Work
Plank Work
12' Wall Ball Shots
Team 10 So far. Only 2 slots left for Fight Gone Bad!
Jacinto Bonilla
Jenna McAuley
Charmel Rodgers
Fight Gone Belated (So Far)
Andy Hadel, Jack Levavi, David Mak
A Margie Sighting!
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Extreme Tennis Court Locations Toxel
Hamburger Bed! Fashion Binge
3-3-3-3-3
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compare to (5×5) 8.17.09 and (5×3) 6.22.09
Accessory Work
Muscle-Up Practice
WU: 3 Rounds NFT
5 Strict Pull-ups
10 Weighted Lunges
15 Pulls on the Erg
Shawn rips out some 95lb Thrusters
Fight Gone Bad, Team 9!
Joe Williams
Matt Ufford
Jillian Bronsteyn
Nick Peterson
Charlotte Kaiser
We've got one odd man out who needs 4 teammates for a 10th and Final Team. Who's gonna join the Warrior, Jacinto Bonilla on FGB Team 10??
Malcolm meets the newest member of our community, Hazard Peterson
Fight Gone Bad Team 8
Leonid Rozenburg
Margie Lempert
Alec Hellner
Sameer Parekh
David Osorio
Joe Williams and Matt Ufford have started FGB Team 9, they need 3 more people for a complete team.. who's gonna step up?? Register Online Here
We also are going to need volunteers to help set up, tabulate scores and do a little crowd control the day of the event. If you're interested, please email david(at)crossfitsouthbrooklyn.com
SEPTEMBER FOUNDATIONS
There are still slots left for our next Foundations Cycle. Here are the cycle details:
Times: Mondays and Thursdays at 8pm
Dates: 9/3, 9/7, 9/10, 9/14, 9/17, 9/21, 9/24, 9/28
Program Overview: Click Here
Register Here!
Thanks to everyone for the thoughtful responses to this week's discussions on preparing your own food. We talked about the health benefits, economic motivation and joy of ritual that comes with making your own meals. Why not take all this motivation and prepare a delicious meal for someone special?
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What song are you currently really into?
3-3-3-3-3
each rep will be taken from a dead start
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compare to 7.27.09
Accessory Work
WU: 3 Rounds NFT
20 Double Unders
15 Box Jumps
10 Knees to Elbows
Scott on Press Day
Fight Gone Bad Team 7
Dan Reshef
Carlos Guerra
Shawn Sadjatumwade
Stephanie paddock
Mike Voigt
We've 2 athletes shy of a complete 8th Fight Gone Bad team. Interested athletes (especially females!) should register here. Represent, ladies!
Where is the World is Coach Margie Lempert?
3-3-3-3-3
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compare to 8.15.09
Accessory Work
Sumo Deadlift High Pull Review and practice
3 Point Wall Ball and Max Height Throw
Group External Rotator Stretch
Fight Gone Bad Team 6!
Ben Walsh
Ariel Kalishman
Vincent Dugan
Nicole Shannon
Gerrit Gills
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Sumo Deadlift High Pull CrossFit
Sumo Deadlift High Pull by Rachel Medina CrossFit
High Pull Fault CrossFit
Throwing Grace CrossFit
For time:
Row 500m
40 Kettlebell Swings, 1.5/1 Pood
30 Pull-ups
20 Thrusters, 95/65 lbs
10 Burpees
Accessory Work
Work on a weakness or spend some time on the Foam Rollers
Get Well Soon, Bethany and Allan
Good luck to Coach Shane as he travels to GSX Athletics in Texas this weekend for a CrossFit Kids Certification.
Fight Gone Bad, Team 5:
Ryan Piester
Rebecca Steinman
Bjorn Bellenbaum
James Ryan
Laurel Madar
