WOD 11.29.09

5 rounds For Time of:
15 Dumbbell Hang Power Snatches, left arm
15 Dumbbell Hang Power Snatches, right arm
15 Burpee Box Jumps

Post loads and rounds to comments.

Assistance Work
Strict Pull or Chin-Ups, 3x8-12
add weight if necessary

Jessica F

CrossFit South Brooklyn is proud to announce a brand new Foundations Cycle for December!

Mondays and Wednesdays from 8:00pm-9:15pm

12/7, 12/9, 12/14, 12/16, 12/21, 12/23, 12/28, 12/30

$200 General
$170 MIL/LEO (Military, NYPD, FDNY discount)

Register Here!


Front Squat

L1 Sets Across/L2 Max Effort

Post loads to comments.
compare to 11.21.09

3 Rounds NFT of:
4 FWD/BCK Overhead DB Lunges, Each Leg
10 Knees to Elbows or Toes to Bars
20 30 or 40 Double Unders

Setting up the Catch before the Rowing and DB Thruster Couplet

Our first Mobility and Recovery Intensive sold out fast.  If you're interested in preregistering for the next one, please email Christian(at) Please include what days/times would work best for you.

Welcome Joe P, Rickke and Dom!
"Core" Stability Mark Rippetoe
Measuring Hip Internal Rotation Eric Cressey


Rest Day

Brandy from CrossFit Queens at CFSBK

Where did you spend your Thanksgiving?

Reflexive Lifting Dragon Door
Rest and Recovery Posts Round Up CrossFit Invictus


WOD 11.25.09

5 Attempts of:
Spring 200m

Rest as needed between efforts

Post times to comments.
compare to 8.16.09


400m Jog with mobility drills every 100m.

Today's workout will be held at 9:00am at the Red Hook Track. The closest subway stop is the Smith and 9th stop (G/F) however if anyone would like to carpool from the Lyceum, please post to comments before 8am.

Gabrus goes 5x5

CrossFit South Brooklyn is thankful for all the love and support we've experienced from our members and extended family.  Have a save and happy holiday, everyone.


WOD 11.25.09

5 Rounds For Time of:
15 Mid Hang Power Cleans 135/95
15 Wall Ball Shots  20/14

Post time and weights to comments.
compare to 4.27.09

Athletes without a technically developed and consistent Clean (L1 Athletes) will practice the movement during the barbell warm-up section of today's training day and perform the following workout for time:

5 Rounds For Time of:
15 Dumbbell Hang Power Cleans
15 Dumbbell Thrusters

Exposing an underdeveloped complex motor pattern to intensity, especially in a conditioning setting will be counter productive to your development in the lift.  Trust us, we love you.

Clean Technique Complexes

Jacinto and David
Jacinto gets his bearings


Due to the large 5m going on in Prospect tomorrow, we'll be meeting at Red Hook Track at 9am. (MapQuest)
It's less than 2 miles from CFSBK. The closest train would be the G or F to Smith and 9th. Good opportunity for those interested in trying a small dose of barefoot running in a "safe" environment.

If folks who are gonna drive and can haul a few people from the Lyceum please post to comments and email Christian(at) We can have a central meet up at 8:40. Jess and I can take 3 people


Rest Day

Joe Forward Rolls
Forward Rolls

This Thursday (T-Gives) we're putting on a TurkeyFit 5K run in Prospect Park.  If you'd like to participate, please send Christian(at) an email so we know to expect you.  We plan on meeting at the Grand Army Plaza entrance at 9am sharp.

The Mobility and Recovery Intensive is SOLD OUT.  If you'd like to preregister for next month's cycle, please email Christian(at)  Feel free to include what days and times would work best for you.

What is your favorite Gymnastics/Calisthenic movement?

The Black Box Summit Or How I Got Fired from the CrossFit Nutrition Certification




Post loads to comments.
compare to 10.19.09

Skill Work
Handstand Push-Ups, Part 1

Nino's 5x5 Front Squats

A slow motion video of Jeremy's on the minute Snatches

Handstand Development Exercises

Why Exercise Makes you Less Anxious NY Times