Power Snatch

(E4/4) L1 5x3 Sets Across/L2 Max Effort

post loads to comments.
compare to 2.15.10

Assistance Work
4 Rounds NFT of:
10 Weighted walking lunges, each leg
10 Sit-up Medball Throws
1 Rope Climb, 18'


Jess F at the top of the Rope.

Digitally explore the cave paintings at Lascaux


WOD 2.21.10

5 Rounds for time of:
10 Push Presses, 135/85
400m Run

Post time and Rx to comments.
Strictly Push Presses today, Jerks are considered fouls. 

Assistance Work
Shoulder Mobility


Dave McG attacks a 2000m Row

Congratulations to Matt R and Tamar A on their marriage!

Big thanks to Dave Mak for scoring the community a Refrigerator and cutting up the boards for our tablets!

Heavy Push Presses require a high level of midline strength to avoid
hyper-extending the lower back.  The tendency for someone with tight
shoulders or a weak midline is to lean back the top of the movement. 
Coach Fox will take us through some openers for the shoulders and
hips before we go overhead today.

Before class starts is the best time to do some individualized movement prep.  Do you do anything before class specific to you?


Back Squat

(E3/4) L1 5x5 Sets Across/L2 Max Effort

Post loads to comments.
compare to 2.13.10

Skill Work
Freestanding Handstand Practice

Assistance Work
Hip Extensions 5x5

Joe on his 3rd exposure of Rips Dips

Our Primal Quest wrap-up and raffle will be held on Monday, March 1st at 7:30pm at CFSBK

In Vietnam, Traveling an Unlikely Beer Trail NY Times
Does Red Meat Give you Bowel Caner? BBC


Rest Day

CrossFit South Brooklyn

Happy Birthday, Shaun M!

CFSBK is proud to be hosting our friend, Robb Wolf on April 11th for a Nutrition Seminar.  Register today!

If you're not already, become a fan of CrossFit South Brooklyn on Facebook!

What is your favorite local restaurant?


WOD 2.18.10

5 Rounds for time of:
500m Row
12 Dumbbell Thrusters, left arm 40/25
12 Dumbbell Thrusters, right arm 40/25
15 Pull-ups

Post time and Rx to comments.

Foam Roll and mat based-movement prep

Steph P and Coach Nick at CRASH-B's

Happy Birthday, Bethany B!
King Tut was Disabled, Malarial and Inbred, DNA Shows National Geographic



5 Sets Across
(E1/4) L1 Ring Dips/L2 Ring Dips

Post reps and dip variation to comments
compare to 2.10.10

Medicine Ball throwing variants

Skill Work

Rope Climbing 101
5 Ascents

FWD Roll
Charmel and Joe doing forward rolls during a warm-up triplet

Happy Birthday, John C!

Programming Note:
We've been really happy with the progress everyone's been making on their Power Snatches.  We'd like not to lose momentum on all this technique building so the "Pull" variant on our next cycle will be Power Snatches again.  Please remember to put your training in perspective and make conservative jumps.

Check out Shoulder LOVE this weekend at Lululemon Athletics Brooklyn

Is Soda the New Tobacco? NY Times
Stone Age Subculture Takes Shape In US Spiegel
The Barefoot Professor


Rest Day

Congratulations to John "The Hammer" Mc-D for taking first place in the Coxwain Division at CRASH-B's this weekend
The hammer John was awarded represents being a strong rower with a tough-as-nails mentality. 

Check out the rest of the amazing CRASH B Photo set Dan R took!

Tonight's Workouts
5pm Dips/Rope Climb
6pm Dips/Rope Climb
7pm Snatch/Annie

Our next Mobility and Recovery Intensive is just around the corner!
For many athletes, mobility and soft tissue restrictions are one of the biggest barriers to performance and reasons for injury.   While you won't put a clock to it, everyone should be attacking their body work with the same intensity they attack WODs with.  Our MRI is designed to give you guys the tools to do personalized movement prep work before and after workouts.  Plus, you leave with your own Foam Roller and Soft Tissue Ball!

Get all the details here or register here

"The diagnostics were great. They put me in touch with mobility issues I never really knew I had.  Learning the ways to cope with those issues was huge...I'd take it again." - Chris A
Mary's Store, Pt 1. CrossFit Journal Preview