CrossFit South Brooklyn

Rest Day

Nicole in the good hands of Dutch, EC and Shane.

The following CrossFitters have expressed interest in this weekend's SBK Rock Climbing outing.  Please confirm your spot and if you can drive by emailing Margie@crossfitsouthbrooklyn.com by Thursday.  Theres still plenty of time to sign up if you're interested, it's going to be a blast!

Jeremy
Brian
David
Margie
Jenna
Dan R
Brandy
Vadim
Olga
Malcom
Laurel
Julianna
Stephanie
Sameer
Bethany
Gabe
Adam S
Charmel
Anne
Rob

Daily Red Meat Increases Chances of Dying Early Washington Post
Why your Doctor is Wrong about Meat Life Spotlight

WOD 3.30.09

Max Rounds in 15 Minutes of:
10 Pull-Ups
15 Burpees
20 Double Unders

Post rounds to comments.

Accessory Work
Rotator Cuff Circuit 1

Our resident CrossFit Mommy, Charlotte

Inside the NYPD: Highway Patrol

"The Bear"

5 Rounds of:
7 sets of the complex:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Rest between rounds as needed.

Post loads to comments.
compare to 11.19.08

Accessory Work
Mobility Work


Dutch Lowy's Training Seminar Attendees

NYC Bacon Take Down Flavor Pill

Dutch Lowy Training Seminar

Sarah tracks her progress

Classes have been canceled today for Dutch Lowy's Training Seminar.  Remember that we're going to have two L1 classes tomorrow morning.  If possible, we'd like to get the newer folks coming to the 10am class and the intermediate L1 athletes showing up to the 11am class. 
Enjoy the day off and go do something outdoors!

Rest Day

Brian classes up Intensity

From our own Steph P:
"I'm doing the NYC Triathlon (Olympic distance tri - 1 mile swim, 24 mile bike, 3.1 mile run) as part of Team Fox, Michael J. Fox's foundation for Parkinson's research to raise money and awareness.

My fundraising page is here
I've received so much support already that I have increased my fundraising goal to $3200."

Please support Steph as she takes on this great cause and challenging event!

WOD 3.26.09

5 Rounds for time of:
5 Power Cleans, 155lbs
10 Pull-ups

Accessory Work
Rotator Cuff Prehab 1
Mobility Focus

Adductor prep before the WOD

Remember, no classes this Saturday for Dutch Lowy's Training Seminar.  We will have two L1 classes on Sunday to compensate for the exceptionally large groups we've had lately.

Here is a nice email I got recently:
David,
I was up there are trained with y’all during Thanksgiving time of last year. Anyway I wore my SBK Crossfit Shirt to a cert down here in florida last month. Everyone loved it. EVERYONE!
Just figured I would pass on the love.
Joseph Phelan

Defranco's Gym Training Montage You Tube
Defranco's Training

Back Squat

5-5-5-5-5

Post loads to comments.
compare to 2.04.09

Accessory Work
3 Rounds NFT
3 Heavy Turkish Get-Ups, Each Side
20 Split Jumps

Gabe works on his ring strength

Ready for another CrossFit "Beyond the Box" outing??

Rock Climbing!
Date:  Saturday, April 4th
Location:
The Rock Club
130 Rhodes Street
New Rochelle, NY 10801
Time: 2pm (meeting at the Lyceum at 12:30pm)
Price:  $25 (includes 1 hour class, equipment rental and unlimited climbing
till close) This is a special group rate for CFSBK.

This event is open to all SBK friends and family as well.  Climbing shoes, harnesses and climbing lessons are all included in the $25 fee, if you're interested in attending (and if you have a car) please let us know in the comments section.  More info to come!

Climbing links:
Yosemite Rating System
Figure 8 Follow Through Knot
Climber Communication

Also, This weekends class schedule is as follows:
Saturday: NO GROUP OR TEASER CLASSES
Sunday: 10am Level 1, 11am Level 1, 12pm Level 2
Check out the SBK Calendar located under the upcoming events tab.

Rest Day

Group Warm-Ups

April Foundations Dates are:
4/6, 4/9, 4/13, 4/20, 4/16, 4/23, 4/27, 4/30
Classes will be meeting on Mondays and Thursdays at 8pm.  There are only 3 slots left so Get on it!

Weighted Pull-Up

3-3-3-3-3

Post loads to comments.
compare to 1.10.09

Accessory Work
Jump Rope Practice, 10 Minutes
Rotary Medball Fights

Ashley sticks with Gabrus during his last Burpees

Remember that there will be No classes this Saturday for Dutch Lowy's Trainer Development Seminar.
Check the CFSBK google calender for our upcoming schedule.

Dutch does 3-2-1 reps of Snatch 176lbs and Clean and Jerk 220lbs. CrossFit.com

WOD 3.22.09

4 Rounds for time of:
10 Thrusters, 95/65
15 Burpees

Post Time to comments.

Accessory Work
Reverse Sit-Ups
Plank work

Tal gets on the Ring Ladder

Flavor Pill NYC