Sunday
Aug312008

Thruster

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

Post loads to comments.

Accessory work:
Tabata SDHP 75/55
Toe to Bars, 3 sets

_MG_4064
3,2,1... Go!

The CFSBK Level 1 Certification is SOLD OUT!
There is a lot of work to be done before this event happens.  I've set a goal that by September 30th we will have All the junk at the far end of the room cleared out and have matting all the way to the bathroom.  We've already had some people generously volunteer to help out but we still need more. Please let me know if you're available to lend a hand.
While the cert is kicking out butts into gear about this, it's something that will give us a LOT more real estate to bail on weight and have permanent rack stations instead of moving stuff all the time. In one month our gym will look totally different.

Who is signed up for the cert?!

Saturday
Aug302008

WOD 8.30.08

Three rounds, 21-15- and 9 reps, for time of:
135 lb Clean
L-Pull-ups

Post time to comments.

_MG_4315
Burpees!

Nutrition Part 2 with Robb Wolf, CFJ Preview
See the whole lecture November 1st at CFSBK!

Thursday
Aug282008

Snatch

1-1-1-1-1

Post loads to comments.

Accessory Work
Back Squat 90% x 1x10

_MG_4119
Adam goes overhead, BK style.

FGB Prep:
Rowing Technique Analysis

Wednesday
Aug272008

WOD 8.27.08

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Post time to comments.

jimonhands
Jim's obligatory handstand shot in Virgina Beach!

Monday
Aug252008

WOD 8.25.08

30-20-10 Reps of:
Burpees
Knee to Elbows
Box Jumps

Post time to comments.
compare to 3.29.08

Accessory work:

Back Squat 87%x2x5
Muscle-up practice

_MG_4263
Mike has officially started his second year of medical school.  Please give him trouble if you don't see him in class as often.

CrossFit Level 1 Certification at CrossFit South Brooklyn!
We will be hosting our first general cert on October 18 and 19. It's going to be a great weekend full of training, learning and meeting tons of CrossFitters. Even if you're not interested in teaching CrossFit these events are always a lot of fun and something you'll remember forever.

Sunday
Aug242008

Power Clean

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

Post loads to comments.

Accessory work:

Complete as much work in one minute at each station as possible before moving on to the next exercise. (4 Rounds)
SDHP 75/53
Wall Ball 20/14
1 min rest

IMG_0598
Max Effort

Friday
Aug222008

WOD 8.23.08

For time:
Run 800 meters
95 pound Shoulder press, 21 reps
Run 800 meters
95 pound Push press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps

Post time to comments.

_MG_4048
Patrick is very proud of his dumbbell.

The CrossFit Nutrition Seminar being held at CFSBK is officially SOLD OUT.
Is anyone interested in helping out with cleaning up the Lyceum before Robb and Nicki get here? Beer will be provided!

I've also managed to acquire a decent sized mat from Equinox.  It's rolled up so I'm not sure on the exact measurements but it looks to be about 7'x10'.  Does anyone have a van/truck large enough to help me move it from Columbus Circle to the Lyceum? Gas, lunch and appreciation all included.