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20 Minutes On-The-Minute

Even Minutes: 1 Heavy Power Clean
Odd Minutes: 5 Handstand Push-ups

Start at a moderate load and work up. Find your best weight for the day and then stay there or pull back and work any technical issues out. Score for cleans is best single rep.  There is an on the spot 10 Burpee penalty for missing a rep.
For the Handstand Push-Ups, there is a one burpee penalty for failing a rep.

Even Minutes: 1  Power Clean
Odd Minutes: 5 DB Presses

Work up to a medium-heavy weight for the PC. Try to make your first rep look like your twentieth. You should come no where close to missing because of weight.
Keep the DB presses consistent and strong. If you start missing or losing position, take 1-2 rounds off to recover.

Post best clean, total HSPUs or DB weight used and fouls to comments.

Check out Jake's Snatch. Take a moment to see where he's at during each phase in the lift. Notice the relashionship between his body and how high the barbell is. Nice work!

Crossfit South Brooklyn Baby Army Muster and Picnic

CFSBK parents! You're awesome! Your kids are cute! We should hang out more often.

Come join us for a CFSBK Baby Army Muster and Picnic on Saturday, October 13th at 1:15pm

Let's all get to know each other better and watch our cute little ones roll/toddle/run around on gym mats. And, of course, plot baby army world domination.

Babies and children, parents and parents-to-be, friends and pets welcome. We'll have some fresh fruit for everyone, and you're welcome to bring some snacks to share if you like.

RSVP to organizer extraordinaire Erica N at erica.nofi(AT)gmail.com

CrossFit Total This Sunday

Coach Jeremy's Strength Cyclers will wrap up their 8 week cycle this Sunday at 1:00pm. The following lifters will be testing the last 8 weeks of training as they attempt 1RMs in the Back Squat, Press and Deadlift.

Avi S
Kabir S
Cloyde M
Santee D
Laurent G
Max S
Susan C
Dan E
Deepak T
David T
Dave B
Rob I
Michele K
Mel L
Rahsaan C

Great Video: See what happened when a vertical turbine manufacturing company implemented free CrossFit, free Chiropractic and free Zone meals to all their employees.

Reader Comments (34)

Hey all. Just wanted to let you know that I will be on an Australian radio show tonight between 7 and 8 PM. Check it out - you might find the content - how men handle intimacy with other men- interesting.


The live streams will be at: www.abc.net.au/radionational/

September 20, 2012 | Unregistered CommenterSamir Chopra

What a great video. Didn't expect it to make me cry. I certainly hope other companies catch on and model some of VTS' practices.

September 20, 2012 | Unregistered CommenterLisa F

@Samir - Do you know if they're going to do a podcast of your segment? Won't be online between 7-8 but would like to listen.

Yesterday: 8 PM w/ Noah and McDowell.
Overhead Squats: Worked up to 165# - once my wrists loosened up, these felt surprisingly good. I have a very vivid memory of Margie having to coach me through this movement back in January, so this was pretty exciting.
1K Row: 3:20.4. Owe this time entirely to Matt(?), who was rowing like a demon next to me. Spent the next five minutes in the fetal position.

Today: 7 AM with D.O.
Power Cleans: Got a bunch at 185#, then failed at 195# on my last attempt. Need to work on making these smoother. +5 burpees.
HSPU: 30 total, no failures.

September 20, 2012 | Unregistered CommenterAndrew M.


And sorry to everyone for the spam, but...

I am looking for someone to swap shifts with me. I am supposed to work this Saturday at 8 AM (shopping squad) and my mother and SIL will be visiting me all weekend.

Email me and tell me what your shift is to arrange the swap. Mignyc (at) gmail dot com.

Thanks, and we now return you to your regular programming.

September 20, 2012 | Unregistered Commentermichele

6am with D.O. Started at 175 on the power cleans and worked up to 215 for the final round. No failures. Had lots of pulling strength today, but the movement was awkward from disuse. HSPUs felt great today: did 3 per round for the first 9 rounds and rep'd out 12 for the last round for a total of 39.

September 20, 2012 | Unregistered CommenterPeter

Changed the reps on the press portion of today's workout to 5 reps. After talking to a few people in the AM classes it seemed 3 was too conservative.

Had the flu or something flu like the last two days. Thought I was fully recovered but at 6am during DROMS i started sweating and feeling all my joints ache. Perhaps another day or so..

September 20, 2012 | Registered CommenterDavid Osorio

7am with the DO-meister. Even though I got a completely ridiculous 4 hours of sleep last night (this never happens, I need a minimum 6) I was feeling crazy energetic this morning. It was like that cracked out energy when you are overtired. Worked up to 103# on the cleans, no failures. This was a 5# PR on a 1RM for me - have to thank Coach Josh for working extensively with me on my Oly lifts. I can really feel the difference! I did HSPU even though I knew there was NO WAY I could get 30 strict, just because I really wanted to work on the movement. Ended up kipping about half the reps, and had about 3 fails. The strict version of these break down super fast! Skipped the cool down as I was late for work.

Have I told y'all lately that I love you? I do. 7am gym is the best part of the day.

September 20, 2012 | Unregistered CommenterKH

Stumbled into my favourite 7am. I too had just a handful of sleepytime hours. Working with seriously compromised actors until the wee hours freaking took a toll on me. It's like herding cats! PS: Smoke machine smoke is disgusting and tastes like what I think The Gowanus would taste like.

Anyway, worked up to a nice 60#, I think 10# would have been fine but still seriously shoulder sore - as in I'm actually icing for the first time. It was really hard not to cringe at the catch. Blurgh. But overall the speed of the WOD was perfect for my foggy brain and left feeling really good.

I agree with KH and 7am <3 <3 <3

September 20, 2012 | Unregistered CommenterJB

@Andrew - there should be a podcast for it. Hard to imagine a modern radio show without podcasts for its regular programming. Here is the page:


September 20, 2012 | Unregistered CommenterSamir Chopra

Clearly, I'm going to have to come in for a 7AM someday.

September 20, 2012 | Unregistered CommenterSamir Chopra

Lisa, that video made me cry too! Thanks, David, for posting it.

So inspiring the change people can make in their lives given the chance--especially people who don't usually get that chance or have the means. I loved seeing some really overweight people working hard in the VTS box. And of course when the manager choked up...

David, go home and get some rest! Crossfit can't cure all ills :)

September 20, 2012 | Unregistered Commentermartha

I am pretty new, and still infrequent, at Crossfit South Brooklyn. But I have noticed, and have some good friends, including Shawna and Danny (or The DH3) who speak of the great people and family feel here. So I am taking this opportunity to reach out for some help.

I am looking for some community-based trips in the NYC area. I want to visit firehouses, police stations, restaurants, train stations... Do you know anyone who works in one of these (or another) job who would be willing to host my small class for an hour or so?

I have a class of 8 special needs 1st-4th graders. They are all verbal, mobile and awesome, and would be fantastic guests anywhere!

Thanks in advance for taking the time to think about this.

September 20, 2012 | Unregistered CommenterRebecca

Rebecca: The Transit Museum in Brooklyn allows school visits. Check their website.

September 20, 2012 | Unregistered CommenterJoy


If you write me a short blurb I can put it on the blog for all the oddballs who don't read the comments. I also know a gym they can visit.

Email: david(AT)CrossFitSouthBrooklyn.com

September 20, 2012 | Registered CommenterDavid Osorio

Oh and yeah the video is a tear jerker. Kudos to VTS for caring about their employees that much!

September 20, 2012 | Registered CommenterDavid Osorio


The Brooklyn Navy Yard is amazing, and they do tours there. I'd reach out to somebody about one.

As to the video, I actually found the self-interested part of it the most fascinating.

September 20, 2012 | Unregistered CommenterJoel W.

Loved that video... take care of your employees, and safety and absenteeism take care of themselves. Alien concept out there.

Rebecca, when my kids were little we used to wander into the firehouse on 11th Street between 7th and 8th Aves. unannounced, all of the time, and the firefighters couldn't have been more gracious, showing us gear, letting the dudes clamber into trucks, wear helmets, etc. I bet if you go to any local firehouse, and ask around, you will get a positive reaction.

September 20, 2012 | Unregistered CommenterTom

@Rebecca. A friend of mine is a Lieutenant at a firehouse in Washington Heights. He said they do tours for kids all the time. If you're interested, I can give you his number.



September 20, 2012 | Unregistered CommenterBen W


I just got off the phone with Herondale, our meat CSA farmers. Two questions for current/potential CSA members:

1. The CSA shares started with four-month cycles, and are now six month cycles. We'd like to return to four-monthers because they are more affordable. Any thoughts pro/con?

Would any new folks sign up with this switch? Any current CSA members hate the idea?

2. The current cycle ends in November. We're considering skipping December, and starting up again in January. Any concerns pro/con?

September 20, 2012 | Unregistered Commentermichele

Great video, sent it around to all my guys at work since we're working on some wellness initiatives too. I actually convinced 5 of them to sign up at CrossFit NYC last month (only because it's by the office and none of them live in BK!) and 3 are already going regularly after graduating their foundations classes. I'm actually doing a solidarity drop-in there tonight with one of the guys who is jumping up to the intermediate classes, so I have to miss out on this awesome workout, but I'll make it up at open gym tomorrow.

September 20, 2012 | Unregistered CommenterTodd

Went to CFSF's Oly lifting club class last night.
Class is about 1.5 hours with Diane Fu. We focused on snatch.

Open: snatch balance 7 attempts to a heavy sb
Power snatch + ohs + snatch 3x3 @ 60%, 65, 70 & 75% of 1rm. Then attempt a heavy triple.
Behind the head snatch push press 5x3 work to something heavy.
Finished with HBBS 4x6 70% 1rm

This was a ton of volume for my shoulders. I'm definitely feeling achy in my anterior delt. I didn't fly out here with my Oly shoes, so innovates weren't as stable. Still frustrated with my ability to get down under the bar. Diane stated that I looked too tight in my hips and ankles "everything down stream, so there was no point in queuing you to get your knees out because you can't." oof. Trying to figure out how to attack this more aggresively than the mobilizing im already doing.

Surprised that crowd works out outside year round...

September 20, 2012 | Registered CommenterSarah la Rosa

Also, excited for my strength peeps this weekend!!

September 20, 2012 | Registered CommenterSarah la Rosa

@Michele re: CSA

I am flexible on the cycle length

I'd prefer including Dec, but if they decide to skip it's not going to prevent me from continuing to buy.

I'll go along with whatever is decided.

September 20, 2012 | Unregistered CommenterJR

@Michele - four works better I think - easier to plan around things like los vacaciones.

September 20, 2012 | Unregistered CommenterSamir Chopra

Michele- I'm also fine either way.

September 20, 2012 | Unregistered CommenterDeb

Great 5PM with DO and Josh. I love these EMOTM workouts - you get time to set up, think it out, go heavy, try and engineer your lift etc.

Cleans: 145x2, 150x3, 155x5
Presses: 30x1, 40x9

I tried to not get too much of the 'starfish' effect happening on my cleans; still something to work on. I also find that my initial lift off the floor is a little sloppy; David called me on that and I tried to fix that, though the 10th lift was bad, as my back rounded coming up. The presses felt solid; I concentrated on keeping a solid core to press out solidly each time. Great workout.

September 20, 2012 | Unregistered CommenterSamir Chopra

5 pm with David and Josh had a nice flow to it. Not overly demanding and a lot of good pointers to aid in a successful future with power cleans. (they look so cool when done efficiently)

I started the power cleans at 53 lbs. I was working up gradually and felt like everything was fantastic until I got to 78, failed once, twice, stripped the weight back down to 63 and tried to pick up the pieces of my mental breakdown from there. I'm being dramatic, but it did take me until I got that bar up again to refocus and believe that I could do it.

HSPU with an abmat for 20. They felt remarkably easy but take my abmat away and I literally fight for my life with one. Someday.

September 20, 2012 | Unregistered CommenterCrystal

Hit a PR of 275 on the power clean today...felt great. had zero fouls on the HSPUs (felt strong today). Im finding that that one day of rest makes a HUGE difference in both how your body feels and your mind.

September 20, 2012 | Unregistered CommenterJakeL

I am WAY more likely to sign up for a meat share if it's only 4 months. Do not care if it starts Dec or Jan.

September 20, 2012 | Unregistered CommenterCharlotte

I thought so .... who else? keep 'em coming.

September 20, 2012 | Unregistered Commentermichele ma belle

Late night edit. I was watching the clip of jake's snatch again. That's what I think looks cool, I suppose power cleans can be a close second.
Also we ended up doing 50 hspu. right? Right.

September 20, 2012 | Unregistered CommenterCrystal

Speaking of the CSA - was yesterday chicken day? It seems like it should have been. DId we just miss it out of giant-cooler-blindness?

September 20, 2012 | Unregistered Commentermelon

Yesterday should have been chicken day, yes!

Fun to jump in on the big 5pm class and do a guest spot coach

September 21, 2012 | Registered CommenterDavid Osorio


September 21, 2012 | Unregistered Commentermelon

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