CrossFit South Brooklyn

WOD 11.11.09

21-15-9 reps for time of
Deadlift, 225/185
Ring Dips, strict

Post time to comments.

Skill Work
10 minutes of either Rowing Technique or Jump Rope Practice


John B on Ring Dips

Check out CF LIC and Gillian Mounsey on CrossFit.com today!

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1970's Polish Weightlifting Training Footage, Pt 2 of 10
Unique Stories of Consumption webecoist

Rest Day

Enjoying our Box Seats to the Marathon

Panel Mat Kick Ups

The Intention
To help develop proficiency in the act of kicking up to an inverted position. 

The end goal would be for the athlete to be able to kick up with control, consistency and grace to any height and with either foot leading up or guiding back down. Until you can do this, consider it a work in progress and approach it with due focus.  The panel mats elevate the floor closer to you and make the movement physically less demanding. This creates a more ideal environment for skill building.

Quality of movement is highly dictated by the position one starts from.  Just like a Clean's bar path will will be influenced by how you're set up before you pull, a handstand attempt will be influenced by how well you can enter the position itself. 

The Strategy is how we approach learning this movement. 
Can you describe how to get a basic kick-up going on a panel mat?

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Friend of the program, Yoon S has graciously uploaded several videos of 1970's training footage from Poland's National Weightlifting team.  It's really phenomenal stuff.
Here is Part 1 of 10

Press

3-3-3-3-3
All sets will be taken from the floor today.

Post loads to comments.
compare to 5x3 10.1.09

Max strict Pull-Ups or Chin-Ups
3 attempts, rest as needed

Warm-Up
3 Rounds NFT of
10 Panel Mat Kick Ups
15 Sit-Ups
20 KB Swings

Primal

Coach Margie wants you to Ladies to Listen Up and think about how you approach the bar.


Congratulations to The New York Rugby Club Women's Team (Stephanie P's team) for winning the Women's Premier league National Championships.

Congratulations also to Regan F on her successful King Con event this weekend.

Rest Day

South Brooklyn Athletes Get Ready for the 5K

CF Games Run Start
CF Games Run Back Side
CF Games Run Finish

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Molecular Gastronomy Divine Caroline

WOD 11.6.09

Run 5K
Athletes will meet at 9:30am at the Grand Army Plaza entrance to Prospect Park.

Post time to comments.
compare to 8.8.09

Accessory Work
Warm-up Moves
Post WOD Brunch


Developing confidence and control with your kick ups is essential before taking your handstands to a partner or the wall. Kicking up to panel mats are a great way to develop this skill.

There are No Classes at the Lyceum today, the 5K details are above.

Only 3 spots left for our next Foundations Cycle.
Times:
Tuesdays at 8pm and Sundays at 12pm.  Each class is 1 hour and 15 minutes long.
Dates:
11/10, 11/15, 11/22, 11/24, 11/29, 12/1, 12/6, 12/8
Note: Tuesday 11/17 is intentionally skipped as the space is booked for a separate event.

Register Here!

Rest Day

Overhead Squat Warm-up

Saturday's Prospect Park 5K Run will meet at 9:30am at the Grand Army Plaza entrance. Chris Fox and David Mcgrath will be organizing the run so that everyone's stuff will be safe and no one gets left behind.  There will be an optional brunch available afterwards.  Have Fun!

Remember that there are No classes at the Lyceum this weekend.  We will return to our normal schedule on Monday.

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What book are you currently reading?

WOD 11.5.09

5 Attempts at
Row 250 meters

Post all scores to comments.
compare to 10.3.09

Warm-Up
20 Stroke Warm-up sets:
20 Pulls at 22-24 s/r
20 Pulls at 26-28 s/r
20 Pulls at 30-32 s/r

Odd Object Lifts...

All Smiles BEFORE the WOD

Operation Pull for Hope by Gillian Mounsey at CrossFit LIC

Remember that we are NOT having formal classes this weekend but there IS a Prospect Park 5K Run this Saturday at 9:30am.  Who's in???
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Museum of Surgery WIRED

Weighted Pull-Up

3-3-3-3-3
overhand grip

Post loads to comments.
compare to 9.28.09

Accessory Work
Conditioning:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Burpees
DB or KB Swing

Adrian Y at the summit of Aconcagua, the highest point in the Western Hemisphere
Adrian's is training at CFSBK for his next big climb, Denali

Foundations at CFSBK
CrossFit South Brooklyn is proud to announce a brand new Foundations Cycle for November and early December.  Please check out the following information regarding the cycle and read the course overview for FAQ's and more info.  Space is limited to 8 participants so register soon!

Course Overview with syllabus, FAQ's and homework assignments. CLICK HERE

Times:
Tuesdays at 8pm and Sundays at 12pm.  Each class is 1 hour and 15 minutes long.

Dates:
11/10, 11/15, 11/22, 11/24, 11/29, 12/1, 12/6, 12/8
Note: Tuesday 11/17 is intentionally skipped as the space is booked for a separate event.

Register Here!

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Why We Kiss Telegraph

Rest Day

Little Kamau puts on a Squat Clinic

Margie's Blog is officially up and running!  Check out Margie's Local for updates on her Indian Powerlifting adventure as well as info on all things nutrition and fitness.

Remember that we don't have evening classes the 16th, 17th, 18th and 19th of this month.  Our normal 7am classes are still on and if theres interest we can do 6am and 7am classes on Monday, Tuesday, Wednesday and Thursday. Please post to comments if you could make it and we'll book it. Check out the Events Calendar for a current schedule.

Remember that this Saturday, normal classes have been replaced with a Prospect Park 5K run at 9:30am.  If you're interested, please email Christian(at)CrossFitSouthBrooklyn.com to RSVP.

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The Carnivores Dilemma NY Times

Back Squat

3-3-3-3-3

Post loads to comments.
compare to 5x5 10.29.09 and 5x3 10.5.09

Accessory Work
3 Rounds of:
12 Dumbbell Power Snatches, Each Arm
12 Reverse Lunges, Each Leg


Handstand Progressions

The King Con comic book convention hosted by our own Regan F is taking over the Lyceum this weekend.  Please check out the information below for alternatives to our normally scheduled classes and be sure to check out the Con too!

Saturday
We're organizing a Prospect Park 5K run at 9:30am.  If you're interested in participaing please email Christian(AT)CrossFitSouthBrooklyn.com to RSVP.  If anyone would like to volunteer to watch everyone's bags while they run please let us know and we will compensate you with a free post WOD lunch!  More details to follow.

Sunday
If you'd like to get a WOD in, you could check out any of the other local affiliates listed under the "Gym Links" tab on the right of the blog.
Otherwise, theres always the Brooklyn Beefsteak at The Bellhouse.  All you can eat naturally raised aged beef, ever flowing ale, your own commemorative pint glass and live music.  If we get a group of folks theres a discounted price too. Please post to comments if you're interested in attending.

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Interactive Spine Chiromatrix