3-3-3-3-3

Post loads to comments.

Accessory work
Ring Rows 3×8
Lateral Planks 1:15x3each

Chuck and EC

Foundations Cycle 8 is now officially open for enrollment!
We will be meeting on Thursdays at 8pm and Sundays at 1:30pm on the following dates:
11/6, 11/9, 11/13, 11/16, 11/20, 11/23, 11/30, 12/4

The cost for the cycle is $200 or $180 if you sign up with a friend. This program is a prerequisite for training with us and won't be available until mid December or January if you don't register now.  Current athletes who refer a friend can enjoy a 15% discount on their next 4 week package.

Ten rounds for time of:
12 Burpees
12 Pull-ups

Post time to comments.

Accessory work
Jump Rope Practice 10 Minutes
FOAM ROLL

Pat Sherwood

The Case Against CrossFit Charles Poliquin

Complete as many rounds as possible 20 minutes of:

95 pound Thruster, 5 reps

95 pound Hang Powercleans, 7 reps

95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

Coach

Needless to say it was an incredible weekend.  We received phenomenal instruction from all the trainers and had the honor of having Coach Glassman speak at length about a variety of experiences. Hosting a Level 1 certification has been a goal of mine since the park days and after this weekend it's safe to say that it will not be our last. A big thanks to Pat, EC, Adrian, Rob, Chuck, Maggie and Jason for the amazing job that they did with the cert, everyone I talked to came away informed, energized and with a clearer understanding of why it is we do what we do. I'd also like to congratulate all the new Level 1 CrossFit trainers and encourage them to come back to our box anytime, we loved having you and hope to see you all again soon. Finally, I want to thank the incredible group of people at CFSBK who made this all possible.  Shane, Jacinto, Margie, Jeremy, and everyone else involved not only with the cert but with our community at large should feel proud to be part of something very special.  You guys have all changed my life and I feel completely honored to be your coach.

More pics from the cert! CrossFit Virtuosity

Attention South Brooklyn Athletes:
All classes this weekend will be canceled for the L1 certification.  Our normal schedule will resume on Monday.

Level 1 Attendees:
Here is some information which you may find useful.  The first link lists contact and travel information as well as parking garage, food and bank listings.  If you would prefer to park on the street there will be more availability towards Third Ave. as opposed to Fourth Ave. which is more commercial. The second link is a neighborhood map so that you can easily find your way around.  Please don't hesitate to contact any of the numbers listed in the first link if you would like more information.  You could also post a question on the comments section of this post and someone will get back to you ASAP.

SBK Neighborhood info.doc
(Scroll down, click "Download with File Factory Basic", enter the code and download)

Park Slope Neighborhood Map

Edgar and Jeremy

Pat Sherwood

San Fransisco CrossFit

For time:
Row 1K
3 Rounds of
21 Sumo Deadlift High Pulls 95/65
15 Burpees
9 Thrusters 95/65

Post Time to comments.

Accessory work
Practice Jump Rope 5 minutes
Stretch

Bjorn gets in some Back Squats at 6am

For Hillary: My overflowing box of Veggies Slate.com
Do Future Health Problems Begin During Gestation? Slate.com

3-3-3-3-3

Post loads to comments.

Accessory work
3 Rounds for time of:
25 double Unders
15 Ring Push-Ups

Erik loads up for a heavy Deadlift

Five rounds for time of:

40 pound Dumbbells split clean, 15 reps

21 Pull-ups

Post time to comments.

Accessory work
10 Minutes Jump Rope practice
Hip Mobility

 
Amy

Robot Suit "Hal" to Enter Mass Production KanyeUniversity.com

Post times to comments.

Accessory work
3 Rounds of:
Windmill, 15 Reps each side
30 Overhead Sit-Ups
15 Russian Twists

Foam Roll!

Sal runs a mile

Jeremy Front Squats 50%BW for 30 reps

David SDHPs 135lb
(Check out the SBK Scrapbook for more pics)

The day consisted of two events:

Hopper 1:
"The Crippler"
30 Front Squats @ 50% BW
Run 1 Mile

Hopper 2:
10 Burpees
135lb SDHP, 5 Reps
25 Double Unders
20 Burpees

135lb SDHP, 5 Reps

25 Double Unders
30 Burpees

135lb SDHP, 5 Reps

25 Double Unders
20 Burpees

135lb SDHP, 5 Reps

25 Double Unders
10 Burpees

135lb SDHP, 5 Reps

25 Double Unders

Needless to say SBK represented well at the event. Sal had an amazing showing and took 2nd place overall. His time on the first WOD was 7:27 and 9:11 on the second for a total time of 16:38.  The entire event was a great time where we got to make new friends, compete against them and then enjoy a Zone Friendly catered lunch and dinner. I strongly encourage everyone to come out to CrossFit events when they come up, they're always a lot of fun and a great way to gauge your fitness against a wider pool of athletes.

Concept2 2K world records

TBA 10/11/08

Emily sneaks in some post WOD flexing.

This weekend Jeremy, Sal and myself will be participating in the Mid-Atlantic Hopper Challenge.  CrossFit events like these are a great opportunity to compete with new people in a new environment. I encourage everyone to step out of their comfort zone and plan on competing in the next challenge that comes up.
Ankle Exercises with Bands Elite FTS
Aimee Anaya's 2007 Nationals performance AimeeAnaya.com

Five rounds for time of:
7 Muscle-ups
21 Burpees

Each burpee terminates with a jump one foot above max standing reach.

Post time to comments.

Accessory work:
Foam Roll
500m technique row x2

This workout is in honor of Maplewood, Missouri Firefighter, Ryan Hummert, 22,  who was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

What better way to spend a Wednesday night than Deadlifting and hanging out with friends?

CFSBK GYM ETIQUETTE pt. 3
Respect Weight, Respect the Movement.
As CrossFitters we pride ourselves on using functional movements to develop our strength and conditioning. We poke fun at typical gym-goers and their 'interpretations' of classic movements like the back squat and deadlift. All too often however that last pull on "Diane" or that 3rd round of Sumo Deadlift High Pulls on "Fight Gone Bad" can be unacceptably compromised for the sake of getting a better score.  It's true that at high intensity technical perfection is impossible to maintain but certain boundaries must be established to ensure your safety and the preservation mechanical functionality.  These movements are POTENT, their returns in fitness are unparalleled and therefore must be respected.  At CFSBK we stress that the rx'd loads are there as guides for you to determine what kind of workout it is rather than something set in stone. We're also of the contention that a sloppy ass clean or back squat is not PR material and big weights shouldn't be approached until consistency with the movement has been established. Take your time, practice the movements, practice them some more, THEN jump into the fire.

Missed your opportunity to sign up for our level 1? Why not Register for Guerrilla Fitness' cert on November 15th &16th.