Established 2007
5-5-5-5-5
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compare to 12.28.08
Accessory Work
For Time:
Inverted Ladder couplet:
10-1 Reps of: Kettlebell Swings, 2 pood / 1 pood
1-10 reps of: Ring Dips or Push-Ups
Mobility 5
Staci is STRONG
CFNYC Kettlebell Certification 2/28-3/1
Rob and Anne featured on Harbor City CrossFit's Blog
5-5-5-5-5
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Accessory work
4 Rounds for time of:
15 Dumbbell Push Presses, 40/20
30 Sit-Ups
Mobility 5
Hillary works on her Catch position
CrossFit Persevere
Welcome CFP! Coach Kim Malz got her L1 with us last October.
Blood Sugar Control Linked to Memory Decline, Study Says NY Times
Jamie
Please show up at Wollman Rink tonight at 6pm tonight for Ice Skating
Cost: $5 for skating; $6.50 for Skate rental.
2009 CrossFit Games Regional Qualifiers
Eva T's Austere Heavy WOD CrossFit.com
Max attempts 15 Clean and Jerks at 224 CrossFit.com
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
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compare to 10.25.08
Accessory Work
100 Burpees for time
Shannon
Who's in for Ice Skating tomorrow?
When: Friday, January 2, 6-9pm
Where: Wollman Rink, Prospect Park http://www.prospectpark.org/ice_skating
Cost: $5 for skating; $6.50 for Skate rental.
Contact margie@crossfitsouthbrooklyn.com for more info.
January Paleo Month Starts today! Who is in and what are your guidelines?
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
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Accessory work
Straight leg raises, 3×8-12
or
Knee to Elbow practice
Partner stretch
Fight Gone Burpee
5-5-5-5-5
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compare to 12.10.08, 11.15.08
Accessory work
4 Rounds of :30 on :30 off at the following stations:
Box Jumps, 20"
Sit-up/Wall Ball complex, 10lb ball
Foot Speed drill, 10" box
Kettlebell Swings, 1 pood
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Level 2 reviews the Accessory work movements.
Check out this Great site!
Beyond the Whiteboard
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.
Accessory Work
PNF Hamstrings/Calves
Ed, Asta, Ilya and Jillian prep for "Annie" during our Teaser Class.
Teaser classes are a great way to get a taste of CrossFit before signing up for a Foundations Cycle. Each class covers elements of the CrossFit Warm-Up, 1-2 low skill movements and wraps up with a short workout. Come see if our program is right for you any Saturday at 11:15am.
Have a safe and happy holiday season, everyone!
CFSBK beyond The Lyceum
Learning a new activity or sport is at the top of the Crossfit pyramid. It challenges your body and mind in unexpected ways, preventing you from stagnating as an athlete. As CrossFitters, we are already fans of variability and functionality in our workouts, so let's take that interest beyond the walls of the Lyceum and play with skill-based, real world activities.
Brian Scott has offered to lead us in a series of monthly SBK Fieldtrips to mix things up and get our bodies and brains moving in new ways. We've generated a great list of activities, including kayaking, horseback riding, bouldering, kickball, cross-country skiing and more.
For our inaugural event, we are going ice skating!
When: Friday, January 2, 6-9pm
Where: Wollman Rink, Prospect Park http://www.prospectpark.org/ice_skating
Cost: $5 for skating; $6.50 for Skate rental.
If you have activities to propose, or lead us in, please feel free to suggest them Brian and/or Margie.
Save the Date
On January 31st we'd like to have a party celebrating one year at the Lyceum and the community that has developed around SBK. Everyone who has ever trained with us is welcome to join in on the food, drinks, music and Hooverball!!
1-1-1-1-1-1-1
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compare to 10.6.08 and 7.7.08
Accessory work
Max Dips, Rest 2:00 x3
Buelers 3×12
CFSBK is Closed on the following dates:
Dec. 24th, 25th, 31st.
We will not have AM classes on Jan 1st however we will be holding evening classes.
Equipment updates:
We've acquired 4 new York Barbells (Thanks, Rob!) bringing our barbell total to 13 bars!
30 more Jump ropes have been ordered as well as some new jump stretch bands and more chalk.
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Compare "Cindy" to 9.10.08
Accessory work
Handstand Progressions
Willkommen zurück, Andy!!
A solid DB rack position keeps the handles just about parallel to the floor with one head of the dumbbell secure on the shoulder. Keep your elbows slightly up and out to maintain postural integrity throughout the movement.