Tuesday
Apr282009

Rest Day

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Josh Ollies a Barbell

May's Foundations cycle is SOLD OUT.  Email David@CrossFitSouthBrooklyn.com to reserve your spot for June's cycle which will be held on,
Mondays and Thursdays at 8pm on the following dates:
6/1, 6/4, 6/8, 6/11, 6/15, 6/18, 6/22, 6/25 

Do you have a standard bed time? On average, how many hours a night do you sleep?

2009 CROSSFIT GAMES AFFILIATE CUP CHALLENGE CrossFit
More Countries Confirm Swine Flu BBC
Child behaviour 'linked to sleep' BBC
Fatty Foods Offer Memory Boost BBC
Which Meat Harms our Planet the Least? Slate

Monday
Apr272009

WOD 4.27.09

5 Rounds For time of:
10 Mid Hang Power Cleans, 135 lbs
15 Wall Ball Shots, 20 lbs

Post time to comments.

Accessory Work

Partner PNF Stretch

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Thanks to Jeff, Jay, Keith W and everyone who came out for the Gymnastics Cert this weekend.

We'll post the whole photo set from the certification in about a week, stay tuned!

Paleo in a Nutshell Part 2: Exercise

Saturday
Apr252009

CrossFit Gymnastics Certification

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Juliana and Jacinto warm up on the rope

Pre Qualifier WOD at CrossFit Hoboken
"Many people have been playing with the idea of gatheing up all the local competitors for the Regional Qualifiers and having a prequalifier WOD.  We are proud to announce that Saturday, May 2nd we will be holding such a workout. Actually it will be 2 workouts. The first will be at 9 am and the second at 12 pm. We are not limiting this to only Qualifier contestants. Anyone is welcome to attend.
The Price for Competing will be $20 per person. The same as our standard drop in rate. Hope to have a nice turnout. Sincerely, Craig Parcells.
You my register online in our schedule link."

Job Opportunity at CrossFit Staten Island
"My name is Vincent Amarino and I am a co-owner of the first and only CrossFit on Staten Island (CrossFitstatenisland.com) which I am very proud of. The reason for this email is unfortunate. Do to my career as a Police Officer and family commitments I can no longer grant the time necessary to maintain my end of the business. I operate the evening and my partner Donald operates the mornings. It would be a shame if Staten Islands only CrossFit would be lost.We also demand to keep the authenticity of our CrossFit with certified CrossFit trainers as well. I will be willing to negotiate a deal for my half of the business or accept qualified trainers willing to teach classes in the evening. If anyone can give me any advice on this matter or know of any trainers interested in this beautiful facility, it would be appreciated greatly.
Email vinny@CrossFitstatenisland.com

Who went out to the park (CFSBK v1.0) yesterday for "Helen"?

Gather 'Round the Cadaver' Slate

Thursday
Apr232009

WOD 4.23.09

Complete 7 Rounds of:
:20 Deadlift, 225lbs
:40 Rest
:20 Burpees
:40 Rest

Post reps completed to comments

Todays WOD is a modified version of a CF Football WOD.  Athletes may choose to substitute Double Unders, Box Jumps or Lateral Jumps over a barrier for Burpees.  If 225 is too much for you to Deadlift, divide your 1RM by 1.4 to scale.

Accessory Work
Strict Pull-Ups 3x5
Lecture Series: Understanding Sarcoplasmic Vs. Myofibrillar Hypertrophy

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Brian goes overhead

Below is the list of people who are interested in hotel/travel with SBK for the Qualifiers. If you would like to join the group, please email Margie (margie@crossfitsouthbrooklyn.com) no later than Friday morning (4/24). We will likely leave Friday afternoon and return Sunday evening. We are working on group travel arrangements and will keep everyone posted.
 
Anne and Rob, Laurel and Malcolm, Vadim and Olga, Dan R, Charmel, Erik, Sameer, Jeremy, Sal, David O, Margie, Jacinto Juliana and Brandy

There are no classes this weekend for our first Gymnastics Certification.

Workout Tips for Jihad Offered by Al-Qaeda Supporting Magazine Telegraph
Want to Go Faster? You Need a Trainer NY Times
World First For Strange Molecule BBC
New High-Speed Rail Plan for US Arch Daily
American Sweatshop Labor Clothes the Military Behind the Label

Wednesday
Apr222009

Push Press

3-3-3-3-3

Post loads to comments.
compare to 3.16.09

Accessory Work
Bulgarian Split Squats 3x5

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Bjorn has been hitting intensity pretty damn hard lately. Much Respect.

Our own John Gabrus' new TV show, Mo Cap, LLC premiers this Thursday at midnight on Spike! Check out the "X-Rated" Sneak Preview

Nicaraguan 'madness virus' baffles science BBC
The Real Henry the VIII. Audio Slide show BBC

Tuesday
Apr212009

Rest Day

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Brian Chontosh hits a heavy (155lb.) version of Fran at SBK

Missed signing up for the South Brooklyn Gymnastics Cert? Why not sign up for the Cert at West Point on 5/16,17

So far Laurel, Malcolm, Vadim and Anne have signed up to be Judges at the North East Qualifier next month.  If anyone else from SBK (or otherwise) is interested please email David@CrossFitSouthBrooklyn.com with your name, email address, phone number and whether or not you've got a Level 1 Cert.

The Governor CrossFit Santa Cruz

Monday
Apr202009

Front Squat

3-3-3-3-3

Post loads to comments.
compare to 3.18.09

Accessory Work
Horizontal Pulls


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Burpees and Push Presses

Week in Pictures, April 11-17 BBC
Manvotional: Selection from the Meditations of Marcus Aurelius Art of Manliness