In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Todays fight is 3 Rounds. The stations are:
Wall-ball: 20/14/10 pounds 10/8 ft target. (Reps)
Sumo deadlift high-pull: 75/55/45 pounds (Reps)
Box Jump: 20"/15"/10" (Reps)
Push-press: 75/55/45 pounds (Reps)
Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Check out this FIGHT GONE BAD WIDGET that lists every affiliate and how much they raised.
CFSBK has raised 7,303.01 to date. Great job, everyone!!!
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21-15-9 reps of
Dumbbell Snatch 40/25
FIGHT GONE BAD at CrossFit South Brooklyn
Money raised to date: $5,187.00
Wall Ball Squat below parallel / Ball Hits target at 8' or 10'
Sump Deadlift High Pull Both bumpers on floor / Bar to or above clavicle
Box Jump Both feet on floor / On box with hips open
Push Press Racked touching chest / Fully extended arms with the ears visible from profile
If you have a mobility issue which prevents you from hitting the standards please inform your score keeper before your heat.
Hamstrung CrossFit Virtuosity
(featuring coach Jacinto!)
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Technique complex: Sumo Deadlift + Sumo Deadlift High Pull 75/55 10x4
500m Technique Row x 2
CrossFit South Brooklyn featured in two prominent fitness magazines. They are currently on sale in Switzerland, Austria and Germany as well as in the Netherlands. English translation to follow.
We can now officially say, "We're huge in Europe".
Unloading a bit before the weekend. I want everyone coming into FGB fresh.
Advanced: Heavy Singles
Intermediate: Hang Power Snatch
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Compare to 8.28.08
Weighted Hip Extensions 3x8
Weighted Knee to Elbows 3x5
CFSBK GYM Etiquette Pt. 2
Know your teammates.
Everyone who trains with us is part of team SBK. It's easy to get comfortable and stick with the people you're familiar with but as we all know CrossFit isn't about being comfortable. Take the first step and introduce yourself to someone you haven't met before, chances are if they're doing CrossFit you probably have similar masochistic personalities. This is especially important with newer athletes, what we do can be a little intimidating at first so it's nice to show them that there are REAL people moving those barbells. Theres absolutly no reason everyone shouldn't know each other!
How do you monitor your sleep patterns?
Max Rounds in 15 minutes of:
6 Ring Dips
10 Wall Ball Shots 20/14
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Soft Tissue Profile
Locate and record any trigger points. Rate painful areas on a scale of 1-3 based on sensitivity and see if you can take them all down to 1 or below over the next 2 weeks.
4 Rounds for time of:
10 Sumo Deadlift High Pulls 95/75
20 Box Jumps 24"
CrossFit South Brooklyn is 1 year old today!
Our first WOD was on September 9th of 2007 at St. Mary's Playground in Carroll Gardens. I got there early with high hopes, my PVC and rings only to find that the gates were locked. Crap. Jamie and Christina showed up a little later and were met with lots of apologies and a little WOD that included some "PVC Thrusters" and rows with the rings tied to the outside of the playground.
There have been a few improvements made to the program since day one and there is still a lot left to be accomplished. I can't emphasize how grateful i am to all the people who have stuck with this little experiment and made it what it is today. Anyone who walks through our doors knows that CFSBK is more than a gym, much more. The community that we have developed is truely something very special and no description could ever do it justice, it simply has to be experienced.
I'm looking forward to all the new experiences, friends and PRs we'll all be making in the next year.
What was your first day at SBK like?