Established 2007
Five rounds for time of:
135 pound Squat clean, 7 reps
15 Handstand push-ups
Post time to comments.
Back inside today
Calculate today's work output
StrongLifts.com's 10 Nutrition Rules for Building Muscle, Losing Fat & Getting Stronger
7 Ways to build the habit of eating healthy
These tables were created by Coach Rippetoe and Professor Kilgore in order to assess your barbell strength. Check them out and see where you stack up.
Weightlifting Performance Standards
These benchmarks were created by Daver Werner of CrossFit Seattle in order to provide some performance-based goals and access how balanced your fitness levels are.
Athletic Skill Levels
Post thoughts to comments.
Chef Zak
What does 300 Calories look like?
Sensible Vices Pt. 1
Sensible Vices Pt. 2
Complete as many rounds in 20 minutes as you can of:
15 Pull-ups
30 Push-ups
45 Squats
Post rounds to comments.
We will be meeting in St. Mary's Playground (click "map it") tonight at 6:45pm. The park is located about 2 blocks from the Smith and 9th Street subway station (F/G) on Smith Street between Nelson and Luquer. Parking is usually available right next to the park. The matted floor can get a little dirty so bring a towel if you'd like to stay clean.
St. Mary's is where CFSBK planted its roots. 
Mike and John C.
EAST COAST GAMES CFT VIDEO (See Jeremy's 520 Deadlift)
YOUR PRIMAL BLUEPRINT (Good Read)
For Jeremy, Jacinto and Allison
Shotokan- The Art of War
"Although it may sound strange, we humans "eat" the sun as a nutrient. Just as plants use sunlight to produce energy, the action of sunlight on our skin produces the "sunshine vitamin," natural vitamin D. The health benefits of this miraculous vitamin are legion, including building and strengthening bones, regulating calcium metabolism, influencing our mood, alleviating depression, boosting metabolism, and, amazingly enough, preventing the growth of cancers of the breast, colon, and prostate and even malignant melanoma"
–Dr. Micheal and Mary Eades
Protein Power Lifeplan
Take a pass on sunblock this summer and enjoy the natural relashionship between yourself and the primary catalyst of all life on earth, the Sun. Ween in some sun-time everyday, if you're fair skinned a couple minutes may be enough at first. Remember to NEVER burn, this is your body's natural mechanism for saying "too much sun!" Better to cover up a little or find some shade than slop on some questionable sunblock and try to override what your skin is telling you.
Welcome Steve!
Vitamin D Council
How the media disses low-carb diets pt. 1
How the media disses low-carb diets pt. 2
3 Rounds For Time of:
Run 400m
21 Kettlebell Swings 1.5 Pood
12 Pull-Ups
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Remember that we are combining the Beginner and Group classes today and meeting at HARMONY PARK in Prospect Park at 6:45pm
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A couple more shots from the challenge:
Jeremy Rows 1K
David is not enjoying these SDHPs
3-3-3-3-3
Post Loads to Comments.
MONDAY AND WEDNESDAY GROUP AND BEGINNER CLASSES WILL BE HELD AT HARMONY PARK IN PROSPECT PARK. WE ARE COMBINING BOTH CLASSES AND WILL MEET AT 6:45PM.
The Lyceum is hosting the International Brooklyn Film Festival and kicked us out on our butts. Please don't hesitate to contact me if you've got any questions.
Jeremy and I had a great time at the East coast Challenge this weekend. The events included a CrossFit Total, 5K Run, and a hopper WOD which was:
Row 1000m
Then 5 Rounds of:
21 Sumo Deadlift High Pulls (95lbs.)
15 Burpees
9 Thrusters (95lbs.)
There was a 20 minute cap on this workout. Not one competitor finished all 5 rounds.
MVI_0340.AVI
325lb Deadlift (sideways)
Heat 3 takes on the Hopper
Jeremy Fisher had the highest CFT of ANY competitor at 1080.
More CFT
"Firefighter Fran"
New friend to CFSBK, "Spider Chick"
In this workout you move from each of five stations after a minute.
This is a five-minute round from which a one-minute break is allowed
before repeating. We've used this in 3 and 5 round versions. The
stations are:
The clock does not reset or stop between exercises. On call of
"rotate," the athlete/s must move to next station immediately for good
score. One point is given for each rep, except on the rower where each
calorie is one point.
Setting Up.
In this WOD the athlete completes as many reps in each station as possible for one minute before moving to the next exercise. This WOD is 4 Rounds.
Wall Ball 20lbs.
Tall Cleans 75 lbs.
Dumbbell Push Press 30lb DB's
Post Score and Loads to Comments.
Cool Down: 3 Rounds, not for time
Reverse Sit-ups, 20 reps
Windmills, 8 reps each Side
One arm Sotts Press, 8 reps each side
Scapular Flys, 2×12 Prone, 2×12 Supine
Here is a video Xuan Mai took of me doing some Bodyweight snatches. The performance menu is giving away free stuff for videos of these. My legs are a little wobbly on the overhead squats and my pants come undone after the second rep. Thanks XM!!
THERE WILL BE NO CLASS AT THE LYCEUM ON MONDAY OR WEDNESDAY. (we're getting kicked out for the Brooklyn Film Festival)
We are going to combine the Beginner and Group classes and meet at 6:30pm in Prospect Park where we met for Murph. The directions can be found on last Sunday's Post. Please email or call me with any concerns or questions.
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Post time to comments.
Please be ready to start the WOD at 2:30pm. We will be meeting AT the playground, check the previous post for more details regarding location. There is an entrance to the park at 9th street. If you've got any questions don't hesitate to call me at 973.610.3628
Also, there are NO CLASSES AT THE LYCEUM TONIGHT. Beginner and Group have been combined for this Memorial Day WOD.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
1-1-1-1-1-1-1
Skills:
Back Levers on the Rings
Post Loads to comments
We will be meeting at HARMONY PARK in Prospect Park tomorrow at 2:30pm for our Memorial Day "Murph". Harmony Park is Located near the Bandshell at Prospect Park West between 9th and 11th Streets. Pull-up bars are scarce at the park so if you've got rings please bring them!
By Public Transportation: (MTA map)
• F Train to 15th St./Prospect Park station.
• 2 or 3 Train to Grand Army Plaza station.
• B-68, B-69 or B-75 Buses to Prospect Park West & 9th St.
• On weekends from noon – 6 p.m. you can take the Heart of Brooklyn Trolley to the Bandshell stop.
By Car:
• From Manhattan and Brooklyn Bridges: Take Flatbush Ave. to Grand Army Plaza, Prospect Park West exit to 9th St.
• From BQE: Take BQE to 38th St. exit. Make left on 4th Ave., then right on 9th St. to Prospect Park West.
There will be NO 6pm/7pm Classes at the Lyceum. Group and Beginner classes will be combined for this event. We plan on going to John C's house afterwards for some food and drinks. ALL are welcome and encouraged to attend! Please don't hesistate to call me if you've got any questions or concerns. 973-610-3628
"Murph"
For time:
Run 1 Mile
100 Pull-Ups
200 Push-Ups
300 Squats
Run 1 Mile
As with every WOD, this is scalable if you cannot complete the workout as Rx'd.
