Represent.

The Crossfit South Brooklyn Affiliate Cup Team is:

Juliana Agudelo
Brandy Monge
Dan Reshef
Charmel Rogers
Nicole Shannon
Anne Williams

We couldn't ask for a better crew to be in Aromas representing SBK today! Go team, go!

Crossfit South Brooklyn's very good friend Gillian Mounsey will be competing in the individual competition.  Go get 'em Gillian! 

REMINDER: Level 1 & 2 Classes run as scheduled this weekend. There will be NO free Teaser Class this weekend.

Now that the events of Day 1 of the 2009 Crossfit Games have been announced, which event do you think you'd do best at?  Which would you lose sleep over?

The More You Know….
2009 Crossfit Games Official Site
2009 Crossfit Games Affiliate Cup Site
Crossfit Games on Twitter

5-5-5-5-5

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compare to 5.16.09

Accessory Work
3 Rounds NFT
12 Ring Rows
12 OH PVC Lunges, each Leg
1:20 Plank

Perform the A/W with a small team.  If someone has to rest during the plank the clock stops while everyone else stays up waiting for their partner to come back in before time can start again. If your team completes the first 1:20 unbroken, add :30.

CF San Antonio Represents at SBK

Remember there is no Teaser class this weekend as many of us will be in Aromas competing in the Affiliate Cup at the CrossFit Games.  We'll keep everyone updated as much as we can.

Happy Birthday, Stephanie!
T-Minus 5 Weeks until Charlotte gives birth to the fittest baby known to man!

Audio Slide Show: Quacks and Cures BBC

For time:
50 Double Unders
30 Body Weight Bench Presses
50 Doubles Unders
20 Body Weight Bench Presses
50 Double Unders
10 Body Weight Bench Presses
50 Double Unders

Post time to comments.

Accessory Work
10 Minutes of independent Double Under Practice if you can't perform them
Foam Roll for 5 Minutes Post WOD if you can

Post Workout

Remember there is NO TEASER this Saturday.

Check out our own, Sameer P tonight at Water Front Wednesdays!

Cressey Performance Foam Roller Series
Self Myofascial Release Techniques on the Foam Roller Perform Better
Do you Foam Roll?

Raise your hands if you like Kettlebell Swings. Sorry, Sam and John.

Tushar will be hosting a CrossFit Movie Screening at his apartment on Saturday, August 1st after classes. Please post to comments if you're interested in coming.  It will be an informal potluck, Paleo snacks and beer would be appreciated.

The CrossFit Games are only 4 days away.  Who are your picks to win?

3-3-3-3-3

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compare to 2.26.09

Accessory Work
Kipping Pull-up practice

Cheyne wants you to hang loose.

Tissue Healing by Kelly Starett CrossFit Journal Preview

Do you have a CFJ subscription? ..No?? Get one.. now.

5 attempts of
Row 250m

rest as needed between rounds

Post time to comments.

Accessory Work
Push Jerk Practice
Double Under Practice

Thanks to everyone who came out for the storm!

Jacinto Bonilla, Pt. 1 Preview CrossFit
Gillian, Jenn and Jacinto at CFNYC CrossFit

For time:
Run 620 meters
70 Squats
70 Push-Ups
70 Pull-ups or Jumping Pull-ups
70 Wall Ball Shots, 20/14
70 Kettlebell Swings
70 Deadlifts 95/65
Run 620 meters

Post time to comments
compare to 7.2.08

Accessory Work
Celebrate the living legend at his house with max consumption of BBQ and Beer in one day.

“To be a warrior
is not a simple matter of wishing to be one. It is rather an endless
struggle that will go on to the very last moment of our lives. Nobody
is born a warrior, in exactly the same way that nobody is born an average man. We make ourselves into one or the other.”
-Carlos Castaneda

Remember that we are starting at 11am and running through the 12pm class.  There is no 10am or Teaser today. Enjoy the Storm.

Lucy and Daddy at CrossFit

JacintoStorm 2009
The Storm will kick off at 11am tomorrow.  We're going to run it like one large class and have it spill over the 12pm class.  There will be no Teaser or 10am class so that we can set up the space and focus our attention on Jacinto's Birthday WOD.  Try to get there at 11 for the group warm-up and heat assignments, if you get there a little late please warm-up on your own and see us about placement. It's going to be a great day!

SW Backs Gillian Mounsey and SBK Social Workout

21-15-9 reps for time of
Mid Hang Clean, 135/85
Burpees

Post time to comments.
Suggested back off

Accessory Work
Max Height Wall Ball Shot, 5 Attempts

Bethany's Beach Squats

SBK on the Farm
As many of you know, there's been talk of a trip to Grazin' Angus Acres in Ghent, New York. Farmer Dan at Grazin' Angus is excited to have the help and has offered us a chance to pitch some tents, work the farm and then send us over to his neighbor Farmer Dante at Milk Thistle Farm. It doesn't get more functional than farming, and just think of all that beef and milk…

Dan is at the NYC markets over the weekend, so ideally we should go up during the week: perhaps a Wednesday – Saturday. If that's not possible, we can make it a weekend only trip, but Dan and Dante will not be around to host us.

If you are interested in this trip, please email Margie(AT)crossfitsouthbrooklyn.com about your availability either July 29-August 2, or August 12-16.

3-3-3-3-3

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compare to 6.3.09
Suggested Back Off

Accessory Work
20-15-10 reps NFT
Knees to Elbows
Overhead Walking Lunges

The amazing Charlotte

CFSBK'er Zach Kell has opened up his own martial arts gym, Empire City Self Defense
Rob Orlando does a scaled UP "DiaFranAbeth" CrossFit Games
Daily Sex Good for Sperm BBC