1-1-1-1-1

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compare to 7.1.09

Accessory Work
Hip Extensions 3×8-12
Depth Lunges 3x5e

Dave M works a back lever Post Workout

Happy Birthday displaced SBK'er, Cheyne P!

Congratulations to Mike V for getting his CF Level 1

_______________
CrossFit Women

1-1-1-1-1

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Accessory Work
PWOD: A. Max Muscle Ups, B. Muscle Up Practice, C. Ring Dip, Pull-Up Strength Work
WU: 3 Rounds NFT
20 Pulls on the Erg
15 Partner Medball Tosses
10 Scap Flys on the Wall

Sameer and Vadim of CFLIC work an L-Sit

Today's Classes are at 9am and 10am and are both All Level.

Because I feel like we didn't get enough out of this the first time around and we just had two of our athletes participate in competitions…
Do you have a background in competitive athletics? 
What are the mental and physical benefits of competition?
Do you consider our daily WOD classes competition?

1-1-1-1-1

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compare to 9.21.09

Accessory Work
WU: Deadlift Review

"Annie" 6.21.09
50-40-30-20-10 reps for time of:
Double Unders
Sit-Ups

Level 1 Certification

Scott L and Dan L are in Baltimore today for the Mid Atlantic Hopper Challenge. There will be three events:
1. A Max Effort Lift
2. A Triplet
3. A 7 exercise Chipper where the movements are chosen out of a Hopper.

Best of luck, guys!

**IMPORTANT SCHEDULING NOTE**
Tomorrow's classes are being held at 9am and 10am only.  There will be no 11 or 12pm classes.  Kids class is still on for 1pm.

Charmel and Anne on the Erg

Good luck to Scott L as he competes in the Mid Atlantic Hopper at CrossFit BWI this weekend!!

Just in case there was any confusion, here is this weekend's schedule:

Saturday's Classes
9am All Level
10am All Level
12:15p Foundations

Sunday's Classes (No Dumping)
10 Level 1
11 Level 1
12 Level 2
CF Kids 1pm

Do you have a background in competitive athletics? 
What are the mental and physical benefits of competition?
Do you consider our daily WOD classes competition?

With a "100% chance" of rain after 6pm and us not being in the Lyceum this evening, we're going to have to Cancel Classes Tonight.  The Management (David) apologizes for the inconvenience.  If you talk to anyone else from class, please spread the word.

CrossFit Virtuosity and Brooklyn Boulders offer additional opportunities for training.  Members might also consider checking out the Russian Turkish Baths for some therapeutic Hot Saunas and Cold Plunges.

Post plans to comments.

Where in the World is Queen Anne?  Bali!

Ninos Wife just launched a new cooking school. Check it out!
The Oakridge Kitchen is a brand-new cooking school in Bay Ridge offering small, personalized classes in a professional chef's kitchen. In each class, you'll learn a ton of new skills, get plenty to eat, and have a great time! The first class is in two weeks and class size is limited, so check out our fall class schedule at out website and reserve your spot now! Plus: CFSBK members will get 10% off when they register with a friend — e-mail us for more info: theoakridgekitchen(AT)gmail.com

8 Mid Hang Power Cleans, 115/75
10 Push-Ups
12 Box Jumps

Complete as many rounds of the triplet in 4 minutes as possible followed by a 2 minute rest interval. Today's workout is 3 rounds.

Post rounds for each work interval to comments.

Accessory Work
WU: 3 Rounds NFT
5 Toes to Bars
:10 Elevated Samson, Each Leg
:20 Lateral Plank, Each Side
:30 Lateral Hops

CFSBK's Own Mike W Leads a Bike Tour through French Alps
Check out Reilly Cycling Tours for more information

Tomorrow (Thursday 10/15) is an OUTDOOR WOD.  We will be meeting at the Turf Field on 3rd Street and 4th ave.  Please dress warm and come ready to move. Morning classes will meet at the Lyceum and evening classes (5, 6 and 7pm) will meet at the field.

________________
70sBig.com

Paul, Greg and Brandy
CrossFit Queens

Check out this email CFSBK got!
Congratulations! CrossFit South Brooklyn was the highest fund raising team in the FGB IV North East region in the 26> division!  Your team has won the honor of hosting the North East REGIONAL CHAMPION Traveling Trophy until Fight Gone Bad in 2010.  Your team name and year you won will be engraved for posterity on the award! SWEET!

Once you receive the Traveling Trophy, be prepared to take good care of it!  It will go to FGB's North East Regional Champion year after year, so we're trusting you to keep it clean and displayed in a safe place.
Our team total finished at: $28,280

Also, If you haven't seen it already, check out Matt U's FGB write up on the Kissing Suzy Kolber Blog

What kind of home cleaning products and soaps do you use? Any suggestions for the new space?
_________________
What's inside a cup of coffee? Wired
10 Doomsday Cults ty.rannosar.us

5 Rounds for time of:
12 Pull-Ups
6 Thrusters, 135/95

Post time and load to comments.

Accessory Work
Foam Roll

CrossFit 101 Seminar

Happy (belated) Birthdays Jess F and Christian D

5-5-5-5-5

All pulls taken from a dead start.

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Compare to 6.27.09

Accessory Work
Strict Ring Dips 3×5-10
WU: 15-10-5 Reps NFT of:
Knees to Elbows
Knees to Elbows Push-Ups
Empty Barbell Cleans

Emily B holds it down at New Haven

Thanks to Keith, Sam and Jessica at CrossFit Virtuosity and all the coaches and members of South Brooklyn for making yesterday's CrossFit 101 a huge success!

__________________
How to Strengthen Flat Feet Mark's Daily Apple
Barefoot Running through Central Park NY Times Video

Bjorn to Power Clean

CrossFit 101 today!
CrossFit South Brooklyn and CrossFit Virtuosity are cohosting a lecture and Q&A with CrossFit's founder, Greg Glassman.  Come learn more about the background and rational behind our fitness philosophy as well as candid insights into the past, present and future of the movement.   The lecture will be followed by an optional WOD as well as a beer social for everyone involved. 

Location
The Brooklyn Barbell Club

Itinerary 
9:00am Doors, Coffee
10:00am Q&A Session
1:30pm CrossFit Workout
2:00pm Beer Social

See you there!

There are no classes at CFSBK today