Back Squat
1-1-1

Today's squats will be against CrossFit Norcal. Competitors will have three attempts to hit a 1RM using any style squat they like. The best of your lifts will contribute to our gym score as well as an individual ranking.  For folks who are away today we're allowing a make-up squat session on Monday night.  Results will be posted on Tuesday.

Accessory Work
Weighted Pull-Up 1-1-1-1-1

Margie gets gymnastics instruction by Coach Glassman on an organic Black Angus Farm.

Events Galore!
CF Movie Screening at Tushar's (8/1)
2pm screening of "Every Second Counts" at Tushar's house. E-mail David(at)CrossFitSouthBrooklyn.com for more info if you'd like to come.

Alec and Deb's Shoulder Seminar (8/2)
Sold Out educational seminar on shoulder anatomy, movement and health.

New Foundations Cycle Kick Off (8/3)
14 brand new CrossFitters enter our community for the August cycle!

CF Level 1 Certification (8/8-9)
Sold Out CF L1 certification seminar at South Brooklyn. More Info

5K Prospect Park Run (8/8)
While we won't have classes the weekend of the L1, we will be organizing a 5K run in Prospect Park for our members not attending the cert. More TBA

Fight Gone Bad (9/26)
FGB 4 is on! Last year we raised 7K+ for charity, this year's fight will be bigger and better! More Info

CrossFit 101 with Greg Glassman (10/10)
Spend the day with Coach Glassman. The CF101 is a day of candid lecture and Q&A with the founder of CrossFit himself. More  TBA

Mid Atlantic Hopper Challenge (10/17)
CF BWI's annual Hopper Challenge in Baltimore.  All are welcome and encouraged to compete, our own Sal M. got second place last year! More Info

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Gillian Mounsey, American Gladiator and CrossFit CrossFit.com

5 Rounds of
Max Double Unders, 1 Minute
Body Weight Dead Hang, 1 Minute

Athletes will have :15 seconds to transition between movements.  Coming off the bar constitutes a "foul" and 10 burpee penalty. Every :10 off the bar after coming down is an additional foul.

Post reps, fouls and bar thickness to comments.

Accessory Work
Foam Rolling 101

Congrats to our own Stephanie P for completing the NYC Triathlon this past weekend!
1 Round for time of: swim 1.5K, bike 40K, run 10K     Time: 3:15:00

Tushar's CrossFit Movie Screening Party will be at 2pm this Saturday.  All are welcome to attend! Please email david(at)CrossFitSouthBrooklyn.com if you'd like to come

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

Post time to comments.
Compare to "Jackie" 6.20.09

Accessory Work
Barbell Rows
More Ring Inversions!

 Vincent is someone you want on your team.

Alec and Deb's Shoulder Seminar
This weekend's course will include some basic anatomy.  Why not get a head start on the educational process and learn the three bones which comprise the shoulder girdle? This picture identifies the Clavicle, Scapula and Humerus of the right arm.  Here you can see how those same three bones sit on the rib cage.

Try to locate these three bones on yourself:
Your Clavicles are the horizontal bones that sit just below your neck and reach across your chest
Your Humerus is simply your upper arm bone
Your Scapulas are the two "pizza" shaped bones on your upper back

This Seminar is SOLD OUT
Looking forward to seeing everyone that signed up this Sunday, August 2nd from 1:30-4:00pm

Our "SQUAT OFF" with CrossFit NorCal will be held this Saturday!  Athletes will have three attempts to find a 1 rep max on the Barbell Squat.  Both high bar and low bar squats are legal, the athlete must simply break parallel and return to full extension with the bar on their back. We'll be talking about 1RMs and practicing the movement all this week.

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Margie goes Main Site CrossFit.com

Shane gets first crack at the wall

SBK<3BKB
Last Friday, we were invited to one of the First Ascent parties by Brooklyn Boulders owner, Stephen Spaeth.  The parties are their way of thanking members who purchased year-long memberships prior to the facility opening by giving them first access to areas of the gym as they finish.  Even with only one top-roping wall and the bouldering area open for climbing we had an absolute blast and climbed for hours.  The staff and volunteers on hand were super helpful and friendly and the place is just downright BANANAS.   It's like Disney World opening up down the street from you. Please check these guys out, I can foresee countless SBK outings to BKB!
Check out this video from NY1 on BKB
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Remember that Tushar is hosting a CrossFit Movie screening at his house this Saturday at 1pm.  If you'd like to come please send an email to (david(at)crossfitsouthbrooklyn.com)

Deb and Alec's Shoulder Seminar this Sunday from 1:30-4pm is just almost sold out! If you'd like to come please contact me asap.  I've already seen the bound workbooks you're all getting.. it's going to be great!
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Dairy Extends Life of Children BBC
Health Hazards of Regular Jogging BBC

3-3-3-3-3

Each rep will be taken from a dead start

Accessory Work
Ring Inversions
Ring Dip Strength work

Check out Peter's garage gym set up in Wisconsin!  "CrossFit Peter", as it were.

August Foundations is SOLD OUT
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CFSBK promotes KB usage! LiftKettlebells.com
What's new in Python 3.0? Abstruse Goose (for our programmers)

1-1-1-1-1

Post loads to comments
compare to (5×3) 7.18.09 and (5×1) 1.26.09

Accessory Work
For Time
Row 1000m
20 reps, Mid Hang Squat Clean to Thruster 95/65

Congratulations Charlotte and Nick!
Born this morning at 4:41am, 7lbs 4oz. (1/5 Pood)

Good luck to our own Stephanie Paddock running in the NYC Triathlon today!

100 Burpees
125 Kettlebell Swings, 1.5p/1p
150 Box Jumps, 20"

Today's WOD is a partner workout.  You and your partner must complete the work chipper style with only one person working at a time.

Post time, partner and strategy to comments.

Accessory Work
3 Rounds NFT of
16 Partner Med Ball Tosses
6 Strict Pull-ups with a 3 second isometric hold at the top
16 Reverse Partner Sit-up
6 Forward Rolls

Grant's last class before he leaves for Hawaii is on Monday.  Expect a sharp decline in inappropriate comments.  We'll miss you, Grant!

Register for our August Foundations Cycle online here!
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What's My 1 rep Max? Fitness Conduit
CrossFit South Brooklyn is a Max Effort Black Box Gym Fitness Conduit
12 Unusual and Creative Hotels Toxel

Fight Gone Bad

Our C.R.A.S.H.-B. team is now 16 strong.. we're going to need more ergs!

We've got 20 people signed up for Deb and Alec's Shoulder Seminar on August 2nd.  Please email me at David(at)crossfitsouthbrooklyn.com if you're interested!

Big thanks to Ryan P. for finding us an awesome new GHD!  Can't wait to break it in.

August Foundations still has spots left in it! Please check out the Program Overview and Register Here if you'd like to join our community. 
This cycle will meet on Mondays and Thursdays at 8pm on the following dates:
8/3, 8/6, 8/10, 8/13, 8/17, 8/20, 8/24, 8/27
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Josh Everett's Deadlifts CF Games

How do you mentally prepare for a heavy lift or intense metcon?

1-1-1-1-1

Post loads to comments
compare to (5×3) 7.15.09 and (5×1) 2.26.09

Accessory Work
GHD Sit-Ups 101 (Level 2 Only)
Alternating rep rounds for time of:
42-30-18 Double-Unders
21-15-9 Pull-ups

If you don't have strict pull-ups, you're going to do:
Ring Rows 3×10
Assisted Pull-ups 3×5
Instead of the accessory WOD

Sumo Deadlift Asta Pulls

AUGUST FOUNDATIONS
CFSBK is proud to open our next cycle of Foundations!  Interested participants should look over the program overview here and contact me (David(AT)CrossFitSouthBrooklyn.com) if you've got any additional questions.

Our next cycle of Foundations will meet on Mondays and Thursdays at 8pm on the following dates:
8/3, 8/6, 8/10, 8/13, 8/17, 8/20, 8/24, 8/27

If you'd like to RSVP your spot please shoot me a confirmation email and register online here (There are two options for this cycle, choose the top one)
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We've got Stickers!! Big thanks to Jack for getting these printed up for us.  They're available for 1$ at the front desk. Represent!

Remnants of a very UNHEALTHY Lifestyle  stumbleupon

3 Rounds for time of
20 Front Squats, 1/2 BW
Run 600m

Accessory Work
GHD Hip Extension 101

Congratulations to Joe and Sarah on their upcoming Marriage and honeymoon in Costa Rica!

Please support our own Stephanie Paddock who will be running the NYC Triathlon this weekend in order to raise money for Parkinson's Disease.  Check out her Team Fox page for more information and to help her reach her goal. Go Steph!!!!

So far Scott L, Edgar, Anne, Jacinto, Margie, Erik, Paul S, David Mcg and Steph have registered for our C.R.A.S.H.-B. Team.  If you're name is not on the list and you're interested please send me an email.

Also, if you're interested in Alec and Deb's Shoulder Seminar on August 4th from 1:30-4pm please email me as well.  We've already got a big group coming out and have been talking about future seminars!