Tuesday
Jan272009

Coaching Staff

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David Osorio, Head Coach and Owner

David comes to the CrossFit community with over 6 years of training experience ranging from physical therapy clinics to competitive speed schools. Additionally, David holds a B.S. in Exercise Physiology from West Chester University of PA and is a Level 1 certified CrossFit Trainer. 
CrossFit South Brooklyn was started by David back in 2007 out of St. Mary's Playground in Carroll Gardens.

Contact: David(at)CrossFitSouthBrooklyn.com

 
Shane Williams, Coach
, CF Kids Coach
Shane is one of our most diverse coaches and a pillar of this program.  With experience coaching a wide variety of individuals, Shane's patience and compassion make him ideal for all newcomers, experienced athletes and youths alike.  While he's best known for Group Class instruction and Private training, Shane also leads our new CF Kids program.

Contact: Shane(at)CrossFitSouthBrooklyn.com

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Margie Lempert, Coach
, Nutrition Specialist
Margie's love and understanding of nutrition, sustainable agriculture and cooking make her our resident food specialist.  If you've got a specific goal in mind or just want to clean up your diet, Margie can help you every step of the way towards better health and longevity through better eating.  Contact her for a consultation or for personal training.

Contact: Margie(at)CrossFitSouthBrooklyn.com

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Jeremy Fisher, Strength Coach

If you train at South Brooklyn, you've probably witnessed some of Jeremy's many feats of strength and conditioning.  Not only is Jeremy one of our top athletes, he's also our go to person for all things Strong.  With an uncanny attention to detail and a profound understanding of strength training, Jeremy can help you take advantage of all the benefits of being able to pick up (really) heavy stuff!

Contact: Jeremy(at)CrossFitSouthBrooklyn.com

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Chris Fox, Coach, Corrective Exercise Specialist

A former natural foods chef, Christian has been training a variety of populations from 8 to 80 years old for over 4 years now.  With a special eye for mobility issues, he specializes in pre/post rehab, pre/post partum, cardio-pulmonary diseases, and orthopedic concerns. Christian has an AAS degree in Exercise Science from Cuny Kingsborough and is NASM CPT/CES certified as well as a CrossFit L1 Trainer.

Contact: Christian@CrossFitSouthBrooklyn.com

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Nick Peterson, Rowing Coach

Nick is our in house Rowing expert available for 1-on-1 training on the Concept 2 Rowing Machine.  Whether you're a novice looking to improve your technique on the erg or an advanced athlete looking to take your rowing to the next level, Nick is your man.
13 Years of Rowing Experience include:
2000 Olympic Games, Quadruple sculls
1998 and 1999 World Championships
Royal Henley Regatta Winner
Rowing Team, Harvard College

Contact: Nick(at)CrossFitSouthBrooklyn.com

Monday
Jan262009

Front Squat

1-1-1-1-1

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Accessory Work
Mid Hang Muscle Snatch practice
Hip & Shoulder Stretching Circuit

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Robb helps Margie with her Pull-Ups

Happy Birthday, Juliana!!

CrossFit Level 1 Certification at CFSBK
Dutch Lowy Trainer Development Seminar at CFSBK

Look Around You: Germs

Saturday
Jan242009

Mid-Hang Power Clean

1-1-1-1-1

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Accessory Work

3 Rounds of the Following, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round. 

Post time for each of the three rounds to comment.

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Richard's O(verhead) Face

A Note of Thanks

I wanted to express my thanks to Jacinto, Jeremy and the entire CFSBK community for a wonderful week of training.  Thank you all for the hard work you have put in and the great energy you have brought with you every single day.  It has been a pleasure holding down the fort David, Margie and Gillian away....Ok, I'm really just happy no one got hurt. 

Friday
Jan232009

Press

3-3-3-3-3

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Accessory Work
4 sets of the following (NFT):
10 Weighted Sit-up
15 Russian Twists

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Wishing Jenna all the best on the NY Half-Marathon this weekend!  Go get 'em!

Rip reviews the Press Crossfit.com

Friday
Jan232009

Rest Day

February Foundations Cycle

Our February Foundations cycle is filling up quickly!  Interested participants have until February 1st to sign-up for the early registration fee of $200 (a $40 savings).  Space is limited so contact David ASAP to register.

Classes will meet twice weekly on Sundays at 1pm & Thursdays at 8pm for an hour & fifteen minutes on the following dates.

FEBRUARY 2/8, 2/12, 2/15, 2/20, 2/22, 2/26, 3/1, 3/5

Further information regarding the classes format and payment can be found here.  Private and semi-private Foundation classes are also available. 

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Congratulations to Grant & Cheyne pictured here after their wedding in December!!

Also Wishing Grant a Very Happy Birthday today!

Thursday
Jan222009

Front Squat

3-3-3-3-3

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Accessory Work
For time:
15 Handstand Push-ups
1 L Pull-ups
13 Handstand Push-ups
3 L Pull-ups
11 Handstand Push-ups
5 L Pull-ups
9 Handstand Push-ups
7 L Pull-ups
7 Handstand Push-ups
9 L Pull-ups
5 Handstand Push-ups
11 L Pull-ups
3 Handstand Push-ups
13 L Pull-ups
1 Handstand Push-up
15 L Pull-ups

Post time to comments. 

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David sets up in Tony Budding's garage gym. 

The Mic'd Instructor on the Front Squat Againfaster.com
End Range Deranged San Francisco Crossfit
Jeremy Asks, Rip Answers Strength Mill
Rip on Grip Crossfit.com

Wednesday
Jan212009

Mid-Hang Power Clean

3-3-3-3-3

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Accessory Work
3 Sets of 5 reps of:
Mid-Hang Clean High Pulls

3 sets of 5 reps of:
Tall Cleans from the Mid-Hang

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Nicole proving you're never too old for Crossfit.
Happy Birthday Nicole!! 

Gymnastic Cert Goodness featuring Gillian Crossfit.com
The Clean High Pull Performancemenu.com