Thursday
Aug212008

Front Squat

3-3-3-3-3

Post loads to comments.
compare to 8.11.08

Accessory work:
Max Strict pull-ups, Rest 3 minutes (3 rounds)
FGB Prep: 1 Minute test on rower, for Calories. (3 attempts)

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Paul goes for a pull-up with the 40 lb vest.

Foundations Cycle 5A starts tonight at 8pm.  We're all looking forward to the new set of athletes at CrossFit South Brooklyn. Don't hesitate to introduce yourself, these are your newest teammates!

Wednesday
Aug202008

WOD 8.20.08

4 Rounds for time of:

20 Dumbbell Walking Lunges
10 Dumbbell Hang Power Cleans
10 Dumbbell Push Presses

Every time you put the dumbbells down you get "FOUL". 

Post time, load and FOULS to comments.  

Accessory work:
Windmills 3x12
Hip Extensions 3x15

_MG_3967

Sameer does a 2 Pood (72lb) pull-up.




Monday
Aug182008

Weighted Pull-Up

1-1-1-1-1-1-1

Post loads to comments.

Accessory work:
Snatch- The start position

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"Hurting people is fun"

Blauer Tactical Systems
Why the startle Flinch? (CrossFit.com)

Sunday
Aug172008

"Diane"

21-15-9 reps, for time:
Deadlift 225lbs
Handstand Push-ups

Accessory work:
Split Jerk Foot work
Lever work

Post time to comments.

IMG_0469
Hillary

15 Members, $736 raised to far.  Team South Brooklyn
Chilli-Rubbed Skirt Steak
Chinese Weightlifting (again, and still cool)

Friday
Aug152008

Hang Power Snatch

2-2-2-2-2

Post loads to comments.

Accessory work:
Back Squat 85%x5x3
Back Extensions 12x3

IMG_0462
Shane teaches the Squat

Concept 2 Forum
Have you watched all the rowing videos at CrossFit.com?

Thursday
Aug142008

WOD 8.14.08

For time:
Row 800 meters
Odd Object Run, 620 meters
50 Box Jumps, 20"
50 Burpees

Post time and object to comments.

Accessory work:
Weighted Bodyweight Rows
Foam Roll

IMG_3795
Brian gets down with some 32" box jumps at CF Oahu

Tight hips and the domino effect on training.

Tuesday
Aug122008

Push or Split Jerk

1-1-1-1-1

Post loads to comments.

Accessory work:
BSQ 82%x5x3
3 Rope Climbs (technique emphasis)

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John C. sets up for a Split Jerk

Upcoming additions to your training facility:
15 Jump Ropes, various sizes
Weighted Dip/Pull-up Belt
Myo-Release 6" Ball
Flat Bench x1
York Squat/Bench Rack
300 more lbs of Bumpers (45x2, 35x2, 25x4, 10x4)
10k Barbell x2
Medicine Balls x2 (4/10)

Zone Calculations: Activity Level (Robb Wolf) Via CrossFit.com
Sign up for the CrossFit Nutrition Seminar at CrossFit South Brooklyn, Nov 1st.
www.nbcolympics.com