CrossFit South Brooklyn

Established 2007

“Jackie” versus CrossFit NorCal

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For time:

Row 1000 meters
45lb Thruster, 50 reps
Pull-ups, 30 reps

Scale Thrusters to 35lbs and Pull-ups to Jumping Pull-ups if necessary.

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compare to 12.20.08

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How to read the Monitor

Next Month's Challenge vs. CF NorCal:

Back Squat 1-1-1
Let's see which gym can move the most weight with three attempts at a 1RM! Individual bests and a group total will all count for the prize of strongest gym in the world! (Or at least the gym with the highest squat totals, between the two of us..)

Steroid Testing CrossFit Games

Rest Day

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The Dynamic Duo, Paul and Charmel

Our Jackie tournament against CrossFit NorCal is just around the corner! Get plenty of rest today and gear up to show the left coast how we do it here in Brooklyn! Classes will follow our normal schedule.

We'll also announce next month's challenge against CF Norcal tomorrow.  What would you love to see come out of the hopper?

Bench Press

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3-3-3-3-3

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Compare to 6.08.09

Accessory Work
Wind Mill / Turkish Get-up Complex


Tom's son, Sam finds plenty to play with at CrossFit

"Jackie" Tournament Details
Our "Jackie" competition versus CrossFit Norcal is coming up this weekend.  The event is as follows:

1000m Row
50 Thusters, 45lbs
30 Pull-ups

We're going to Rank and compare the following categories against each gym:

Top 3 men and women Rx'd
Top 3 men and women Scaled
Top 20 times overall, favoring rx'd scores over scaled

We've standardized the scaling options to a 35lb barbell and jumping pull-ups for people who cannot do the movements rx'd. Classes will run as usual with "Jackie" being the posted WOD for the day.  Feel free to come in early or stay late to cheer people on.  This is a deceptively tough workout and requires a Lot of stamina and endurance, those of you who took on the 1K row last Monday have a better idea of what to expect.

Do you have a "Jackie" game plan?

Greg Amundson does "Jackie" CrossFit
"Little Jackie" and Jackie CrossFit Kids

Rest Day

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Anton hits the knee to elbow/Wall Ball Accessory WOD


CFSBK Paleo(ish) Potluck Gone Local (pretty much)

Inspired by the release of Food Inc, our latest Paleo Potluck will focus on celebrating the abundant seasonal treats available to us from local sources. All are welcome!

When: Saturday, June 20th from 6:30pm onward
Where: Margie’s pad, 745 Union St. #4 (btwn 5th and 6th Aves)

The Guidelines
-Paleo foods plus dairy and beer. This means no grains, refined sugar (honey is ok), or beans.
-All ingredients must be locally sourced. The definition of “local” is often debated; for our purposes, we will keep things a little lax and use foods grown/produced within 500 miles.
-Salt, pepper, spices and basic condiments like olive oil and vinegar are exempt, however you must note their use and, if known, their origin. Try to keep use of condiments to a minimum/from the USA or, better yet, make your own if possible!
-Be ready to share something about your offering: the recipe (unless it’s a family secret); the name of your farmer, the experience of making/procuring your food…
-If you don’t cook, there are plenty of local cheeses, beers and wines you are welcome to bring, but the same 500 miles rule still applies.

The Experience
-Go to a farmers market: be adventurous and talk to your farmer. Ask what things are and how to prepare them, they’ll be happy to give you tips.
-Find out your farmer’s practices: just because it’s local, does not mean it’s grown without chemicals/pesticides.
-Use your senses: What looks and smells wonderful? Sample, sample, sample!!
-Remember there will be lots of food, so you just have to provide enough for everyone to have a taste.

The Resources
-Union Square farmers market is NYC’s largest and happens all day on Monday, Wednesday, Friday and Saturday (Wed and Sat are bigger). Grand Army Plaza’s market is Saturday. You will find produce, meats/fish, cheeses, specialty handmade foods, wine, herbs and flowers.
 
Cheese, artisanal snacks/provisions and meat:
Blue Apron Foods (Union btwn 7th and 8th Aves)
Brooklyn Larder (Flatbush btwn Bergen and 6th Ave)
Bierkraft (5th Ave btwn Union and Berkeley)
Stinky Brooklyn (Smith and Degraw)
Murray’s Cheese Shop (Bleecker btwn 6th and 7th Aves)
The Greene Grape (Fulton and S. Portland) also sells meat and fish
Staubitz Butcher (Court St. btwn Warren and Baltic)
Marlow and Daughters Butcher (Broadway btwn Berry and Beford in Williamsburg) where Malcolm and Laurel got the most delectable steak ever ever

Beer
Bierkraft the absolute best place to find local beers

Wine
Big Nose, Full Body (7th Ave btwn 11th and 12th Streets) Margie loves this place especially
Picada y Vino (5th Ave btwn 3rd and 4th Streets)

Recipe Resources
Your family and friends!
Performancemenu.com
Nourishedkitchen.com
Epicurious.com
Smittenkitchen.com
PayNowLiveLater

Need some help? Talk to Margie, Malcolm or Laurel. If you know what you want to make, feel free to give Margie a heads up at Margie(AT)crossfitsouthbrooklyn.com

WOD 6.15.09

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2 Attempts of
Row 1000 meters

Accessory Work
Max Unbroken Double Unders, 5 Attempts


Peter goes for a heavy triple


A testimonial from Brian's Dad
"Tell David that the squats have extended my career.  I have been
doing 100 squats, 100 pushups and 100 situps every day or at least
every other day for the last two months.  Played nine innings at
second today and then pitched the 7 inning final.  First time  in the
infield in over two years. My legs feel like I am 18 years old.  Even
made a couple of plays in the field that were flashbacks.
i am pumped.  Matt came over to throw last night.  He is pumped
also.  All the guys going to the father son are quality people.  We
will have a great time.

Oh, yes, we won two in our over 45 league.  Our infield in the first
game was ages, 61, 63, 66, and 60.  Our pitcher was 57.   Baseball is
forever.

Love, Dad"

Back Squat

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3-3-3-3-3

High Bar Position

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compare to 6.6.09

Accessory Work
Partner WOD
100 Wall Ball Shots
100 Knees to Elbows

Divide the work however you and your partner decide.


Dan at Grazin Angus, one of South Brooklyn's favorite local farmers

South Brooklyn Movie Night
Everyone attending Food Inc. tonight should meet at the Film Forum (Houston and Varick) at 5:30ish. Please bring $12 for the ticket.

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