Tuesday
Sep222009

Rest Day

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Laurel and Cloyde get some Foam Roller love

At 5:30pm on Friday we're going to meet to set up the gym for Fight Gone Bad.  If you're available to lend a hand please let me know in the comments section.  We'll need to move some mats, set up the equipment and make sure things are ready to go for Saturday. I don't predict it taking longer than about an hour.

We also could use some other general volunteers for FGB on Saturday to help run scores and register all the athletes.  Please email David(at)CrossFitSouthBrooklyn.com
So far we've got Paul C, Brandy M and Malcolm S helping out. Who else is in???

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Why You Should Exercise, (Vintage Video) Iron Maven

Monday
Sep212009

Deadlift

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

Post loads to comments.
compare to 7.6.09

Accessory Work
Choose your weakest Fight Gone Bad movement and do some focus training on it. Here are some options:
Technique Phase: Practice the movement in a fatigue free environment.  Make every rep perfect.
Consistency Phase: See if you can do 15-25 reps while maintaining consistent technique. If form breaks down, take a break.
Intensity Phase: Perform 3-5 one minute pressure tests for max reps. Either rest as needed between attempts or set a rest interval.
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Tire Flips!

Congratulations CFSBK for raising $15,290 for two great causes!

FGB is a social event, please feel free to invite family and friends to check out all the action.  This is a great opportunity to show everyone what this "crazy CrossFit thing" is all about.

Sunday
Sep202009

WOD 9.20.09

1 Mile Run

Post time to comments.
compare to 3.18.09

Accessory Work
Choose your weakest Fight Gone Bad movement and do some focus training on it. Here are some options:
Technique Phase: Practice the movement in a fatigue free environment.  Make every rep perfect.
Consistency Phase: See if you can do 15-25 reps while maintaining consistent technique. If form breaks down, take a break.
Intensity Phase: Perform 3-5 one minute pressure tests for max reps. Either rest as needed between attempts or set a rest interval.

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Jenna goes overhead

Good luck to Jess Fox who is running the Queens Half Marathon today!

Saturday
Sep192009

"Angie"

For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.
compare to 3.1.08

Accessory Work

Foam Roll

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Felix doing a barbell complex

CFSBK at $14,570 for Fight Gone Bad

To date, CrossFit South Brooklyn has raised $14,570 for charity, more than double what we raised last year!  I'd like to especially acknowledge Matt Ufford who has raised $6,671 through the Kissing Suzy Kolber blog where he is a contributor.  Matt also won a pair of FGB IV Oakleys for being the top fund raiser internationally on 9/16.  On top of this, our own Jim Ryan was the winner of the Home Stretch Challenge last Wednesday. He raised $520 and gets pair of FGB IV Oakleys too. Great work, guys!

Here are our top 5 fund raisers

1. Matt U:  $6,671
2. Brian S:  $985
3. Jim R:  $915
4. Gerrit G:  $703
5. Anne W:  $545

Because of all this phenomenal fund raising, CrossFit South Brooklyn will be receiving a limited edition 24"x36" event poster and a 3'x3' vinyl banner from the good folks at Fight Gone Bad IV.

If your fund raising hasn't hit the floor running yet, why don't you spread some good karma by donating $10 to someone else from SBK?  Click this link and search for South Brooklyn under "Team Name" to make your move.
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Good luck to Coach Jeremy who will be competing in the middle weight division of the 2009 CrossFit Strongman Hybrid Fall Challenge

Friday
Sep182009

Rest Day

2009-09-15 19.26.53
Anthony spends his Rest Day at Brooklyn Boulders

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Kid Marshmallow Experiment

Can you See Time?
BBC News
To Train Harder, Consider a Crowd
NY Times

Thursday
Sep172009

WOD 9.17.09

Row 2000m

Post time to comments.

compare to 10.12.08

Accessory Work
WU: 3 Rounds NFT
16 Partner Medball Tosses
8 Strict Pull-ups

Low Bar Back Squats 101

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Little Milo post kids class

There will be a 5pm L1 Class today!

CrossFit South Brooklyn has officially signed a 10 year lease for our new home on 597 Degraw Street.  Our facility will be approximately 4,700 sq feet with 19 foot ceilings and a huge roll up gate.  With our own space we will be able to provide much better services including showers, nicer bathrooms, heat!, more classes, bailing potential, more training options and overall better product.  We'll also be right down the block from our new BFFs, Brooklyn Boulders.  The expected completion of the facility will be November 1st however our move in date will be dependent on the Certificate of Occupancy which we're hoping will be signed shortly thereafter.
Thank you so much to all our members and staff who made this move a possibility.  Remember, this is a huge accomplishment for all of us.  Very gradually over the last two years every single member and trainer has contributed to making South Brooklyn what it is today. 
We've only seen the tip of the ice burg.

We want to create even more of a home away from home atmosphere with our box.  This means that everyone's input is necessary for making it a success.  What kind of things would you like to see in our permanent facility?
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HUGE shout out to Matt Ufford for raising $3,726 for Fight Gone Bad so far! Matt has done an incredible job and was recognized on the Fight Gone Bad Page for his efforts. Check it out here!
Also- We exceeded our Gym goal and have to date raised: $10,310 for Charity
Way to go, everyone!!!

Wednesday
Sep162009

Front Squat

3-3-3-3-3

Post loads to comments
compare to 7.18.09

Accessory Work
3 Rounds of:
1 Minute of Max Reps at each station

Burpees
Sumo Deadlift High Pulls 75/55
Double Unders
Rest

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Chris v. Bear

Happy Birthday, Rebecca B!!!