Tabata Interval the following three movements
Double Unders
Kettlebell Swings, 1.5 Pood
Box Jumps, 20"

Post total number of reps per movement to comments.
compare to 4.30.09

Accessory Work
Squat Therapy

Swings and Weighted Lunges

Remember we're only having one class tomorrow at 11am and will be doing "Murph". Check out Friday's post for more details.

Tour of San Fransisco CrossFit CrossFit
The First CrossFit Affiliate Nicki Violetti
"X-Fit"
Healthy Lifestyles Wane in US BBC
The Surgical War on Fat Slate

Brandy at the Qualifiers

This Sunday at 11am, we will finally be getting our Murph on! Regular 10am, 11am and 12pm classes will be canceled, so that we can all do this workout together.

 The workout consists of the following:
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

The pullups/pushups/squats can happen in any order and combination, but the workout must begin and end with the runs.

For those of you less accustomed to very high volume workouts, please consider scaling to:
1/2 mile run
50 pullups
100 pushups
150 squats
1/2 mile run

Afterwards, we'll head to Prospect Park, Grand Army Entrance for a picnic/BBQ to refuel and celebrate Laurel's bday. Some food will be provided, but everyone should bring whatever they want for grilling and chowing down. We should get there by about 1:30pm.

Happy Birthday Laurel and Allan!!!

Jeremy hits WOD 3 at the NEQ
The Difference Again Faster
What's so exciting about a 2K row? Byers Gets Diesel

With a continuously running clock, perform one Thruster the first minute, two the second, three the third and so on until you can't keep up with the clock.

Use a Barbell or Dumbbells. Choose a weight that challenges your strength.

73°F, 61% Humidity
Post rounds completed to comments

Accessory Work
Rower Practice

The man, they myth, the WARRIOR

South Brooklyn versus NorCal
It's a well known fact that CrossFit Norcal's athletes and trainer's are a bunch of chumps.  Lets prove it to them with the first of many SBK/Norcal affiliate challenges.  Our first competition will be "Jackie" on Saturday, June 20th.  Athletes will perform one round of: Row 1K, 50 Thrusters at 45lbs, and 30 pull-ups for time.  The affiliate with the lowest cumulative time wins!  More details to come.

The ladies of Queens, Brooklyn and Harlem, Soilders at the NEQ CF Queens
CrossFit North East Qualifiers write-up and Photo Set CrossFit Virtuosity

5-5-5-5-5

73°F, 60% Humidity
Post loads to comments
compare to 3.25.09

Accessory Work
Heavy Split Jerk Practice

Fisher makes Brooklyn Proud

Stuart Brown says Play is More than Fun TED
Taking Play Seriously NY Times

The unstoppable NEQ Volunteer Staff

The Kettlebells that some of our athletes ordered have been delivered however they're sitting on the steps leading to the cafe.  If you got KB's then please arrange to have them brought inside or taken home. I won't be able to get to the Lyceum until later today.  Please organize on the comments section.

Jason Ackerman gets Interviewed about the NEQ CrossFit Radio
Byers Judges the NEQ Byers Gets Diesel
CrossFit NEQ Recap and Pictures Cynergy CrossFit

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.

Post time to comments.
compare to 10.13.08

Accessory Work
Wall slides and lateral tosses

Margie and Jason hold it down at the Qualifiers

Check out more great pics from the Qualifier by Keith of CrossFit Virtuosity!

If anyone would like to help bring equipment out of the U-haul this afternoon please meet at the Lyceum at 5pm. Thanks everyone!

Four rounds for time of:

Run 400m
50 Squats

Note: Classes will meet at the Lyceum and head to the run course from there.  Our run will start at the corner of 3rd Avenue & President St. 

Post time to comments. 

Accessory Work
Kettlebell Snatch

Charmel hit it HARD yesterday in Albany

We're incredibly proud of the hard work put in by Jeremy, Sal, Charmel, Jacinto, Brandy & Juliana yesterday during 2 brutal WODs.  One more to go guys!  Look forward to seeing you all on the other side.  Give 'em hell.

NE Qualifiers Men's Standings Crossfit Journal
NE Qualifiers Women's Standings Crossfit Journal

3-3-3-3-3

Post loads to comments.
compare to 3.23.09

Accessory Work
Double Under Practice 10 minutes
HUG Hip Mobility Drill x 8 each Leg

Q: Where Brooklyn at?  A: Albany. 

HUG Hip Mobility Drill  Mountain Athlete

Go get 'em girl.  Wishing Juliana and all the CFSBK members participating in NE Qualifier the best of luck!

Post all well-wishes, advice and Terminator 2 quotes to comments. 

Weekend Schedule Reminder

Saturday: 10:15, 11:15 & 12:15 classes are on.  NO TEASER.

Sunday: 10, 11 & 12p classes are on

Get your Garden on

7 Rounds for Time of:
7 Box Jumps
7 Burpees
7 Dumbell Cleans

This is a Partner WOD.  Athletes will be in either groups of 3 or 2.  Partner 1 will complete 7 reps of each exercise.  As soon as soon as Partner 1 completes their last clean Partner 2 will begin their Box Jumps.  As soon as Partner 2 completes their last clean Partner 3 will begin the Box Jumps.  One round is the completion of 7 reps of each exercise by each partner. 

Post teammates, weights and time to comments. 

Accessory Work
Stretch.  No, for real this time.

Our intrepid leader engages in some max effort meditation

A Very Special Thanks

I want to thank Nick and Charlotte for the excellent and informative 2k Rowing presentation they put together last night.  Thank you for taking time to share your knowledge and talents with the group.  We look forward to further sessions in the near future. 

This Weekend

For those playing along at home, this weekend is the Northeast Qualifier.  David is heading up to Albany this morning to put the finishing touches on what is sure to be an amazing event.  He's been working incredibly hard for months to make this happen.  It's a ginormous undertaking and we wish him safe travels and a safe, successful qualifier.  A special thanks also goes out to all the CFSBK members who are going up as volunteers.  He'll have a good team with him.  Have a great weekend guys and get out there and back safe and sound!

We've got a slew of athletes competing this weekend so stick with us for updates throughout the weekend as the results come in.  All the best to Jeremy, Sal, Charmel, Jacinto, Brandy and Juliana.  We couldn't ask for better representatives of South Brooklyn.  Knock 'em dead and have a blast. 

For those who are staying in town Level 1 and Level 2 classes will continue as scheduled.  Rejoice! 

Again, there will be NO TEASER CLASS THIS WEEKEND.  Tell your friends.  Tell your enemies.

Having Fun? Dutch Lowy
Mental Sticking Points Dave Tate from The Crossfit Journal