Established 2007
Max Rounds in 15 minutes of:
6 Ring Dips
8 Pull-Ups
10 Wall Ball Shots 20/14
Post time to comments.
Accessory work
Soft Tissue Profile
Locate and record any trigger points. Rate painful areas on a scale of 1-3 based on sensitivity and see if you can take them all down to 1 or below over the next 2 weeks.
Watch Julie pummel some poor fool.
Wednesday, October 1st at BB King's on 42nd street, 7:30pm
Madison Avenue Boxing
Getting Down with the Dog CrossFit Virtuosity
3-3-3-3-3
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Compare to 8.21.08 or 8.11.08
Accessory work
4 Rounds for time of:
10 Sumo Deadlift High Pulls 95/75
20 Box Jumps 24"
O.G.'s Amy, Jamaal, John C, John B, Jamie, Erik
CrossFit South Brooklyn is 1 year old today!
Our first WOD was on September 9th of 2007 at St. Mary's Playground in Carroll Gardens. I got there early with high hopes, my PVC and rings only to find that the gates were locked. Crap. Jamie and Christina showed up a little later and were met with lots of apologies and a little WOD that included some "PVC Thrusters" and rows with the rings tied to the outside of the playground.
There have been a few improvements made to the program since day one and there is still a lot left to be accomplished. I can't emphasize how grateful i am to all the people who have stuck with this little experiment and made it what it is today. Anyone who walks through our doors knows that CFSBK is more than a gym, much more. The community that we have developed is truely something very special and no description could ever do it justice, it simply has to be experienced.
I'm looking forward to all the new experiences, friends and PRs we'll all be making in the next year.
321 GO!
What was your first day at SBK like?
21-15-9 Reps for time of:
95 lb Thruster
Pull-ups
Post Time to Comments.
Accessory work
Depth Jumps
Rower Technique work
Charmel
Fight Gone Bad Schedule:
10-10:15 Arrival and registration
10:15-10:45 Overview and group warm-up
11-11:20 Heats 1 & 2
11:30-11:50 Heats 3 & 4
12-12:20 Heats 5 & 6
12:30-1 Awards + Wrap up
We expect things to drag out a little but as long as everyone shows up on time and helps out when they're asked to the event should run pretty smoothly. I'm also going to need some volunteers to help out with team score keeping and a few other tasks. Please post a comment or email me (david@crossfitsouthbrooklyn.com) if you're interested.
Total Raised for Charity: $3,605
Loading Options:
Wall Ball A: 20, B: 14, C: 10
Sump Deadlift High Pull A: 75, B: 55, C: 45
Box Jump A:20", B: 15", C:10"
Push Press A: 75, B: 55, C: 45
Row
Please watch all the videos and make sure you report to your captain with your loading selections. It is essential that we know what weights everyone is doing to make the event run smoothly.
1-1-1-1-1-1-1
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Compare to 9.6.08 or 8.13.08
Accessory work
Jerk Dip Squats 105-110%x3x2
DB Sotts Press 30%x10x3 each arm
5-10 V-ups on the rings or parallel bars, 2-3 sets
John C. is a South Booklyn O.G.
CFSBK GYM Etiquette Pt. 1
The pious CrossFitter always cleans up after themselves.
Not only do they return their equipment, they also put it back in the correct position so that the next person to use it can easily locate the proper weights. Cleaning up after oneself also extends to picking up any bottles, athletic tape, towels or shirts one might otherwise leave behind. If you see something that may not be yours but is clearly garbage, please do everyone a favor and throw it out.
Properly stored bumpers, kettlebells, dumbbells and medicine balls.
Deals on Meals at the Park Slope Food Coop Christian Science Monitor
The PS Food Coop is located 2 avenues away from CFSBK. Who here is a member?
Max rounds in 3 minutes of:
135/85 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
Accessory work:
Foam Roll & Stretch
Box jumps = Fun
CFSBK has raised $2,471 for charity.
We need some new music for workouts. Please suggest 1-3 songs for a new rotation.
5-5-5-5-5
Post loads to comments.
Accessory work:
Push Press Tabata 75/55
GHD Sit-Ups 3×15
Federico
3 Rounds for Time of:
5 Deadlifts @ 75%
10 Ring Dips
15 Box Jump Dumbbell Cleans or Box Jumps
Accessory work:
Turkish Get Up 3-3-3 (Start with non-dominant side)
500m technique row x2
Box Jumps = Fun
Updates:
Fight Gone Bad Teams:
Team A: Jacinto(c), Bjorn, David, Margie, Erik
Team B: Adam, Jeremy, John C, Sameer, Juliana
Team C: Brandy, Charmel, Rob, Amy, Ari
Team "Scrappy" D: Mike(c), Kent, Paul S, Bethany, Allan
Team E: Sal, Don, ..SIGN UP NOW
Team F: Sincere + 3
Total raised for charity: $2,210.00
Foundations Cycle 7 is SOLD OUT!
Snatch Demo
An Exercise in Futility CorePerformance
4 Rounds For Time of:
10 Hang Power Cleans
10 Push-Presses
10 Barbell lunges with a Front Squat Rack
Choose a weight heavier than you think you can do.
One Foul for every time you put the barbell down. 10 Burpees per Foul
The workout is not completed until all the reps and burpees (if any) are accomplished.
Accessory work:
Bent over barbell or dumbbell rows 3×8
FOAM ROLL
Sameer and Ashley drill some light split jerks before "Cindy" this morning.
Skill work should be done fresh and with loads light enough to focus on technique.
Sal signed up for Fight Gone Bad and needs some teammates! Anyone who has been on the fence about participating should SIGN UP now. This is going to be a really fun event. Foundations athletes are also encouraged to compete.
CrossFit South Brooklyn FIGHT GONE BAD Team Page
Max Rounds in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
Accessory work:
Snatch Deadlifts + Snatch Pulls
Makenna and Julie try our the new state of the art "dip bars"
In this WOD each athlete starts at a station with the rx'd loads and performs max reps for thirty seconds. Each work interval is followed by one minute of rest and is repeated 6 times before moving on the the next exercise. Score is total reps completed.
Percentages are based on one rep max in each movement. If you've never done a 1RM on any one of these lifts but know your max for a higher rep range then This Calculator may help guide you.
65% Front Squat
65% Press
30% Weighted Pull-Up
Post Score to comments.
compare to 5.07.08
Accessory work:
Stretch/Foam Roll
Determined at 6am.
Here are the official Fight Gone Bad Teams for Sept 27th!
Team A
Jacinto, David, Erik, Margie, Bjorn
Team B
Adam, Jeremy, John C, Sameer, Juliana
Team C
Brandy, Charmel, Rob, Amy, Ari
Team D
Mike, Kent, Paul S, Bethany Benzur, Allan Erskine
Team E
I would like each team to nominate a captain for the event. The captain will be responsible for organizing their athletes and equipment on game day as well as ensuring the destruction of all other teams.
There is still time left to sign up if you're interested in participating. Even if we don't get 5 more people everyone can compete and be eligible for prizes.
Prizes will be awarded to:
Top Male and Female athlete
Top Fund Raiser
Winning Team (in addition to bragging rights)
To date, CFSBK has raised $1,551.00 for charity! Check out the TEAM PAGE for more info.