CrossFit South Brooklyn

Deadlift

3-3-3-3-3
L1 Sets Across/L2 Max Effort

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compare to 11.23.09

Warm-Up
3 Rounds NFT of:
Row 250m
25 Sit-Ups
15 Gillies


Power to the Christine


Happy Birthday, Paul S!

December Foundations
Times:
Mondays and Wednesdays from 8:00pm-9:15pm

Dates:
12/7, 12/9, 12/14, 12/16, 12/21, 12/23, 12/28, 12/30

Cost:
$200 General
$170 MIL/LEO (Military, NYPD, FDNY discount)

Register Here!

WOD 11.29.09

5 rounds For Time of:
15 Dumbbell Hang Power Snatches, left arm
15 Dumbbell Hang Power Snatches, right arm
15 Burpee Box Jumps

Post loads and rounds to comments.

Assistance Work
Strict Pull or Chin-Ups, 3x8-12
add weight if necessary


Jessica F


CrossFit South Brooklyn is proud to announce a brand new Foundations Cycle for December!

Times:
Mondays and Wednesdays from 8:00pm-9:15pm

Dates:
12/7, 12/9, 12/14, 12/16, 12/21, 12/23, 12/28, 12/30

Cost:
$200 General
$170 MIL/LEO (Military, NYPD, FDNY discount)

Register Here!

Front Squat

5-5-5-5-5
L1 Sets Across/L2 Max Effort

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compare to 11.21.09

Warm-Up
3 Rounds NFT of:
4 FWD/BCK Overhead DB Lunges, Each Leg
10 Knees to Elbows or Toes to Bars
20 30 or 40 Double Unders


Setting up the Catch before the Rowing and DB Thruster Couplet

Our first Mobility and Recovery Intensive sold out fast.  If you're interested in preregistering for the next one, please email Christian(at)CrossFitSouthBrooklyn.com. Please include what days/times would work best for you.

Welcome Joe P, Rickke and Dom!
_____________________
"Core" Stability Mark Rippetoe
Measuring Hip Internal Rotation Eric Cressey

Rest Day

Brandy from CrossFit Queens at CFSBK

Where did you spend your Thanksgiving?
________________________
Reflexive Lifting Dragon Door
Rest and Recovery Posts Round Up CrossFit Invictus

WOD 11.25.09

5 Attempts of:
Spring 200m

Rest as needed between efforts

Post times to comments.
compare to 8.16.09

Warm-Ups
400m Jog with mobility drills every 100m.

Today's workout will be held at 9:00am at the Red Hook Track. The closest subway stop is the Smith and 9th stop (G/F) however if anyone would like to carpool from the Lyceum, please post to comments before 8am.


Gabrus goes 5x5

CrossFit South Brooklyn is thankful for all the love and support we've experienced from our members and extended family.  Have a save and happy holiday, everyone.

WOD 11.25.09

5 Rounds For Time of:
15 Mid Hang Power Cleans 135/95
15 Wall Ball Shots  20/14

Post time and weights to comments.
compare to 4.27.09

Athletes without a technically developed and consistent Clean (L1 Athletes) will practice the movement during the barbell warm-up section of today's training day and perform the following workout for time:

5 Rounds For Time of:
15 Dumbbell Hang Power Cleans
15 Dumbbell Thrusters

Exposing an underdeveloped complex motor pattern to intensity, especially in a conditioning setting will be counter productive to your development in the lift.  Trust us, we love you.

Warm-Up
Clean Technique Complexes


Jacinto gets his bearings


TURKEYFIT ALERT !!!

Due to the large 5m going on in Prospect tomorrow, we'll be meeting at Red Hook Track at 9am. (MapQuest)
It's less than 2 miles from CFSBK. The closest train would be the G or F to Smith and 9th. Good opportunity for those interested in trying a small dose of barefoot running in a "safe" environment.

If folks who are gonna drive and can haul a few people from the Lyceum please post to comments and email Christian(at)CrossFitSouthBrooklyn.com. We can have a central meet up at 8:40. Jess and I can take 3 people

Rest Day

Forward Rolls

This Thursday (T-Gives) we're putting on a TurkeyFit 5K run in Prospect Park.  If you'd like to participate, please send Christian(at)CrossFitSouthBrooklyn.com an email so we know to expect you.  We plan on meeting at the Grand Army Plaza entrance at 9am sharp.

The Mobility and Recovery Intensive is SOLD OUT.  If you'd like to preregister for next month's cycle, please email Christian(at)CrossFitSouthBrooklyn.com.  Feel free to include what days and times would work best for you.

What is your favorite Gymnastics/Calisthenic movement?
_____________________
The Black Box Summit Or How I Got Fired from the CrossFit Nutrition Certification Robb Wolf.com

Deadlift

3-3-3-3-3

Post loads to comments.
compare to 10.19.09

Skill Work
Handstand Push-Ups, Part 1


Nino's 5x5 Front Squats

A slow motion video of Jeremy's on the minute Snatches

Handstand Development Exercises

______________________
Why Exercise Makes you Less Anxious NY Times

WOD 11.22.09

For time:
Row 500m
40 Kettlebell Swings, 1.5/1 Pood
30 Pull-ups
20 Thrusters, 95/65 lbs
10 Burpees

Post time and loads to comments.
compare to 8.22.09

Assistance Work
Foam Roll


Weekend Mornings

Friendly Reminder
Classes are at 10, 11 and 12 today.

Mobility and Recovery Course at CrossFit South Brooklyn

__________________
Community and Camaraderie are the Foundations of 21st Century Business experiments and essays

Front Squat

5-5-5-5-5

Post loads to comments.
compare to 7.9.09

Skill Work
Handstand Practice

Conditioning
"Death by Burpee"


Knee, Hip, Shoudler and Elbow

Happy Birthday, Ariel K!
Happy Birthday, Keith W!
Welcome, Jeff and Sherry from OPT!


Inaugural Mobilty and Recovery Course at SBK!
Want to be more flexible?  Move better? Perform better? Just feel better? Have you been "kinda stretching sometimes, sorta", in an attempt to get there? Many folks recognize that they have range of motion deficits but are not sure how to go about getting positive results in reducing them.
 
This 3 week, 6 session course will cover the following:
 
-Static and movement based assessments where you'll learn to identify where you're tight, and find out what's on the other side of that tightness.
-How some of your daily posture strategies can lead to common muscular inhibitions and movement dysfunctions.
-Taking the voodoo out of how to do doing something about it using myo-fascial release, neuro-musclular stretching techniques and warm-ups based on  common disfunctions.
 

Schedule
Monday and Wednesday evenings from 6-7pm on the following dates:
11/30, 12/2, 12/7, 12/9, 12/14, 12/16.

Class Size
Space is limited to 6 participants

Cost
$100

Coach Fox's Credentials
+ 4+ Years experience working with a diverse population from 8 to 80 yrs old, from seasoned athletes to pre/post rehab, pre/post partum, cardio-pulmonary diseases, and orthopedic concerns.
+ AAS degree in Exercise Science - CUNY Kingsborough
+ National Academy of Sports Medicine - Certified Personal Trainer and Corrective Exercise Specialist
+ CF Level 1 Certified

 
For more information and to register contact: Christian(AT)CrossFitSouthBrooklyn.com