Tuesday
Apr062010

Rest Day


Ashley opens his first exposure of Deadlifts with 330x3x3

Happy Birthday, Justin L!

Upcoming Foundations Cycles:

April Evening Cycle
Times: Mondays and Wednesdays from 8pm-9:15pm
Dates: 4/12 - 5/5
Register Here!

April Afternoon Cycle
Times: Mondays and Thursdays from 10am-11:15am
Dates: 4/19-5/13
Register Here!

________________________
Is anyone interested in participating in a design meeting at Lululemon next Tuesday from 7-8:30pm?  The intention of the meeting is to get feedback on what kind of athletic wear CrossFitters are looking for and let you guys know what Lululemon is all about. Ideally, there would be a mixed crowd of CrossFitters who wear the product already and some who don't.  Each member who participates will receive a $100 gift certificate to their store.  Food will also be provided at the meeting.
Space is limited and it's first come first serve.  Please email David(AT)CrossFitSouthBrooklyn.com if you're interested.

Monday
Apr052010

Deadlift

3-3-3-3-3

(E1/4) L1 Sets Across/L2 Max Effort
All pulls taken from a dead start, loss of lumbar extension constitutes a missed lift

Post loads to comments.
compare to 2.4.10

Assistance Work
Ring Rows 4x10
Isometric Hold over the pull-up bar. :05x4

Forging the future of fitness
We're very proud to announce Crossfit Kids and Crossfit Teens classes will begin on Saturday, April 17th!  Each hour-long class will be meeting twice a week for 8 weeks.  Classes are limited to 10 students so register today!  

SBK Kids
Ages 6-10
$320 for 16 sessions
Saturdays from 2:15-3:15pm
Tuesdays from 4-5pm

SBK Teens
Ages 11-15
$320 for 16 sessions
Saturdays from 1:15-2:15
Wednesdays 4p-5p

For further information about the program, discounts for children of current SBK members and to register check out the Kids page Volusion site.

Sunday
Apr042010

"Nancy"

5 rounds for time of:
Run 400m
15 Overhead Squats 95/65

Post time and Rx to comments.
compare to 9.6.09
suggested back-off

Ari
Ari goes 2 pood on the Swing/Run intervals

Great work to the three athletes who tried out for the affiliate team this weekend, here are their results.

WOD 1: Max Clean and Jerk, 3 attempts
Ryan P 195
Sameer P 135
Jess F 105

WOD 2:  21-15-9  Deadlifts (225/155) and Pull-Ups

Ryan P 3:18

Sameer P 6:29

Jess F 7:15

WOD 3:  3 Rounds for time of: Run 400m, 30 Box Jumps (24"/20") 40 Double Unders

Ryan P 18:59

Sameer P 17:49

Jess F 14:31

We need more people to step up to the plate! Please email me at David(at)CrossFitSouthBrooklyn.com if you're interested in trying out.  Our next scheduled tryout times are Monday 4/5 @ 6:30pm and Tuesday 4/6 @ 7pm.
____________________

Due to an inspection, there are no 6am or 7am classes on Monday 4/5.  Afternoon classes are on as usual.

There are also NO classes next Sunday, April 11th for Robb Wolf's Nutrition Seminar.  There is still room if you're interested.  The price is $195

Saturday
Apr032010

WOD 4.3.10

For time:
30 Dumbbell Hang Squat Cleans
10 Push-Ups
20 Dumbbell Hang Squat Cleans
20 Push-Ups
10 Dumbbell Hang Squat Cleans
30 Push-Ups

Post time and Rx to comments.

Skill Work

12 Minutes of Handstand Practice

Yoon
Yoon S does some assistance work

Due to a DOB Inspection, there will be no Monday 6 and 7am classes.  Afternoon and evening classes are on as usual.

Affiliate Team Tryouts are today from 9am-11am.  We'll warm-up, explain the workouts and scoring system then test out. 

Today's Workouts are:
Max Clean and Jerk, 3 Attempts
21-15-9 Deadlifts 225/185 and Pull-Ups

____________________
We've got 2 concurrent Strength Cycles with Coach Jeremy coming up this April!  Check out the dates below:

Cycle A

Monday at 7pm
Wednesday at 7pm

Friday at 6pm

Dates: April 19th-June 11th

Cycle B
Tuesday at 7pm

Thursday at 7pm
Sunday
at 12pm

Dates: April 20th - June 13th

For more information on our Strength Program and to register, please Click Here. Space is limited to 4 per cycle.  You can pause your CrossFit Group class membership while on this program.

Friday
Apr022010

Rest Day

Swings
Ice Cream and Kettlebell Swings

Want to join CFSBK or know someone who might?? Check out these two new Foundations cycles coming up in April.

April Evening Cycle
Times: Mondays and Wednesdays from 8pm-9:15pm
Dates: 4/12 - 5/5
Register Here!

April Afternoon Cycle
Times: Mondays and Thursdays from 10am-11:15am
Dates: 4/19-5/13

Register Here!

Tell your friends!

We are running a normal class schedule this weekend. Hope to see you there.
Saturday: 8am, 9am, 10am, 11am, 12pm
Sunday: 9am, 10am, 11am, 12pm
____________________

Thursday
Apr012010

WOD 3.31.10

3 Attempts of:
30 Kettlebell Swings, 2 Pood
Run 400m


Rest as needed between rounds

Post
time and load to comments.
compare to 10.08.09
suggested back-off week

Assistance Work
Foam Roll
Ring Rows 5x8

Mike V
Mike V at the Sectionals

Our next cycle of focus lifts will be as follows:
Squat Variant: Overhead Squat
Pull: Deadlift
Upper Body:  Bench Press

Notes:
If you can't Overhead Squat due to exisiting mobility limitations, high bar back squats will be performed instead.  Deadlifts will betaken from dead starts, lumbar flexion is considered a scale and a missed lift.

Please watch these videos on the Overhead Squat from CrossFit.com

Overhead Squat Basics
Overhead Squatting Safely

Overhead Squat Competition

Wednesday
Mar312010

Push Jerk

1-1-1-1-1
(E4/4) Max effort

Post loads to comments.
compare to 3.24.10

"Death By Box Jump"
Perform 1+ Box Jump every :30 interval until you can't keep up with the clock.

Post rounds completed to comments.

Assistance Work
Hip Extensions 3x8


Coach Nick warms up on the Erg