Thursday
Mar192009

Bench Press

5-5-5-5-5

Close out your WOD today with a couple sets on the dumbbells.
Note any significant imbalances.

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compare to 10.06.08

Accessory Work
Tabata Sit-Ups
Tabata Double Unders

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Felix and Alec go overhead

Having a workout partner is a great way to keep yourself on track.  Especially if you're new, teaming up with someone encourages accountability and makes coming to class even more fun.  Don't be shy!

Is Alzheimer's disease actually a form of diabetes? Slate

Wednesday
Mar182009

Front Squat

3-3-3-3-3

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compare to 1.22.09

Accessory Work
1 Mile Run

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Local fireman and SBK OG, John B. goes for a heavy Deadlift.

Mark your calendars, there will be no group or teaser classes on the following dates:
Saturday, March 28th (Dutch Lowy Training Seminar)
Saturday and Sunday April 11 & 12 (Level 1 Certification Sold Out)
Saturday and Sunday April 25 & 26 (Gymnastics Certification Sold Out)

Tuesday
Mar172009

Rest Day

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More of team South Brooklyn (and CF Queens) getting ready for the North East Qualifier. 

Charmel, Brandy and Juliana will be amping up the intensity as the competition slowly approaches.  I'm hoping we can get a whole mess of people from SBK to come up and support them at the Qualifier in Albany. Who's in??

Monday
Mar162009

Push Press

3-3-3-3-3

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Accessory Work
Sandbag Throws for Distance
Foam Roll

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Good luck at the Dirty South Qualifiers, Zeke!

Zeke from CF East Decatur spent three days training with us while on vacation in NYC.   Training outside of your normal surroundings and with a different group of athletes can be an enriching experience.
One of the qualitative benefits of CrossFit is developing the ability to regularly go outside your own comfort zone.  Visiting other affiliates and signing up for local competitions is a great way to take that one step further and see how you stack up in an unfamiliar environment.  Chances are, you'll work a little harder and meet some great people.

Sunday
Mar152009

WOD 3.15.09

Max Rounds in 12 Minutes of
5 Deadlifts at 1.5xBW
15 Pull-Ups

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Accessory Work
Split Jerk Practice, lower body emphasis

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Putting fitness in a positive context can have profound effects on future generations.

Pathology on Parade Exuberant Animal

Friday
Mar132009

WOD 3.14.09

For Time:
42 Push-Ups
21 Back Squats, 185 lbs
30 Push-Ups
15 Back Squats, 185 lbs
18 Push-Ups
9 Back Squats, 185 lbs

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Accessory Work
Rotator Cuff Circuit 1

Melody
Melody takes on last Wednesday's Double Under, KB Swing, Knee to Elbow WOD.

Happy Birthday Colette!!
Check out the some of the amazing bridal gowns Colette makes by hand in her Manhattan Studio.

Friday
Mar132009

Rest Day

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Jeremy Fisher and Sal Manzo will be representing CrossFit South Brooklyn at the North East Qualifier for the 2009 CrossFit Games. To compete at the Games in California, they must place within the top 5 out of almost 200 competitors from 7 states.  They're going to need lots of community support both in class and at the Qualifier in May.  Lets all be sure to encourage their efforts as they continue their training!