WOD 8.27.08
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees
Post time to comments.
Jim's obligatory handstand shot in Virgina Beach!
Getting Started
What is Crossfit?
- Crossfit is a grassroots fitness movement based out of Santa Cruz, California. It is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist. The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We scale load and intensity; we don’t change programs.
August 27, 2008
August 25, 2008
WOD 8.25.08
30-20-10 Reps of:
Burpees
Knee to Elbows
Box Jumps
Post time to comments.
compare to 3.29.08
Accessory work:
Back Squat 87%x2x5
Muscle-up practice
Mike has officially started his second year of medical school. Please give him trouble if you don't see him in class as often.
CrossFit Level 1 Certification at CrossFit South Brooklyn!
We will be hosting our first general cert on October 18 and 19. It's going to be a great weekend full of training, learning and meeting tons of CrossFitters. Even if you're not interested in teaching CrossFit these events are always a lot of fun and something you'll remember forever.
August 24, 2008
Power Clean
1-1-1-1-1-1-1
Post loads to comments.
Accessory work:
Complete as much work in one minute at each station as possible before moving on to the next exercise. (4 Rounds)
SDHP 75/53
Wall Ball 20/14
1 min rest
Max Effort
August 23, 2008
WOD 8.23.08
For time:
Run 800 meters
95 pound Shoulder press, 21 reps
Run 800 meters
95 pound Push press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps
Post time to comments.
Patrick is very proud of his dumbbell.
The CrossFit Nutrition Seminar being held at CFSBK is officially SOLD OUT.
Is anyone interested in helping out with cleaning up the Lyceum before Robb and Nicki get here? Beer will be provided!
I've also managed to acquire a decent sized mat from Equinox. It's rolled up so I'm not sure on the exact measurements but it looks to be about 7'x10'. Does anyone have a van/truck large enough to help me move it from Columbus Circle to the Lyceum? Gas, lunch and appreciation all included.
August 21, 2008
Front Squat
3-3-3-3-3
Post loads to comments.
compare to 8.11.08
Accessory work:
Max Strict pull-ups, Rest 3 minutes (3 rounds)
FGB Prep: 1 Minute test on rower, for Calories. (3 attempts)
Paul goes for a pull-up with the 40 lb vest.
Foundations Cycle 5A starts tonight at 8pm. We're all looking forward to the new set of athletes at CrossFit South Brooklyn. Don't hesitate to introduce yourself, these are your newest teammates!
August 20, 2008
WOD 8.20.08
4 Rounds for time of:
20 Dumbbell Walking Lunges
10 Dumbbell Hang Power Cleans
10 Dumbbell Push Presses
Every time you put the dumbbells down you get "FOUL".
Post time, load and FOULS to comments.
Accessory work:
Windmills 3x12
Hip Extensions 3x15
Sameer does a 2 Pood (72lb) pull-up.
August 18, 2008
Weighted Pull-Up
1-1-1-1-1-1-1
Post loads to comments.
Accessory work:
Snatch- The start position
"Hurting people is fun"
Blauer Tactical Systems
Why the startle Flinch? (CrossFit.com)
August 17, 2008
"Diane"
21-15-9 reps, for time:
Deadlift 225lbs
Handstand Push-ups
Accessory work:
Split Jerk Foot work
Lever work
Post time to comments.
Hillary
15 Members, $736 raised to far. Team South Brooklyn
Chilli-Rubbed Skirt Steak
Chinese Weightlifting (again, and still cool)
August 16, 2008
Hang Power Snatch
2-2-2-2-2
Post loads to comments.
Accessory work:
Back Squat 85%x5x3
Back Extensions 12x3
Shane teaches the Squat
Concept 2 Forum
Have you watched all the rowing videos at CrossFit.com?
August 14, 2008
WOD 8.14.08
For time:
Row 800 meters
Odd Object Run, 620 meters
50 Box Jumps, 20"
50 Burpees
Post time and object to comments.
Accessory work:
Weighted Bodyweight Rows
Foam Roll
Brian gets down with some 32" box jumps at CF Oahu
