Gymless WOD 1.13.09

Perform the following couplet every minute on the minute for 15 Minutes
5 Push-Ups
10 Sit-Ups

5 laps around your block

Ryan and Leo during "TBL"

We've only got 3 more slots left for our evening February Foundations cycle.
Coaches: David and Laurel
Times: Mondays and Wednesdays from 8pm-9:15pm
Dates: 2/8/10 - 3/3/10  Register Here!

Check out this Free upcoming event hosted by our good friends at Lululemon Athletica Brooklyn:
Meditation Workshop
When: Sunday, Jan 31th from 11am-2pm
What: Meditation instructor, Sam Chase will take you through several different methods for meditation in order to find what you best respond to.
Where: Lululemon BK, 472 Bergen Street between 5th and 6th avenues.

Have you checked out the Primal Quest 2010 Google Group? Lots of chatter going on there!


Rest Day

Kira D Double Unders

If you're on a Mind Body Online contract and don't receive an email by this evening detailing the specifics of your account freeze, please email david(at)CrossFitSouthBrookn.com to ensure you won't be charged for our downtime.

If you had to advise one book on health/fitness to a friend, what would it be?
Judgment as a Virtue CF Journal
Active Hip 2.0 Mark Rippetoe


Thank You

Thank you to everyone who helped with the move yesterday.  With all your help and hard work, a potentially very daunting task ended up only taking a couple hours and being a lot of fun.  The strength and comradery of the community never ceases to amaze us.
Until the Degraw St. is up and running, we'll be posting at home workouts that require minimal equipment and keep you guys all updated on the move.

Today's Workout

+ DROM shoulders
+ Perform 15 Handstand kick-ups leading with each leg. Focus on consistency and grace.
+ Afterward, dedicate 15 minutes to handstand practice.  If you've got a roommate or better half, teach them how to spot a free standing handstand and use them instead of the wall.

Sleeping Giant

Down at Margie's Local, there's a kick-off post to the Primal Quest Challenge. Check it out!

New Age Cavemen and the City NY Times


"The Brooklyn Lyceum"

50 Burpees
25 Thrusters 95/65
50 Box Jumps, 24"/20"
25 Deadlifts 225/185
50 Double Unders
25 Pull-Ups
50 Burpees

Post time and scales to comments.

Assistance Work
Move an entire Gym 3 blocks away.


Thanks for all the great memories, Brooklyn Lyceum!


Back Squat

(E4/4) L1 5x5 Sets Across/L2 Max Effort

Post loads to comments.
compare to 1.2.10 and 12.26.09

4 Rounds NFT of:
5 Forward Rolls
10 Knees to Elbows
15 Dumbbell Swings

Primal Quest's first meeting is today at 1pm.  To better health!

Crash B Rowers are meeting at 11am today.

We'll start the move tomorrow at 1pm after the last class.  With enough help, it shouldn't take too long and we can all go out to eat afterward.  Everyone will be assigned to small teams with specific tasks. More information to come on tomorrow's post. Don't worry if you've got to cut out early as all help is appreciated. If you've got some tools (wrenches) to help disassemble the pull-up bar, please post to comments.

What workout or kind of workout do you think will come out of the "hopper" tomorrow?


Rest Day

Metronome Push-ups

Congratulations to all the PRs on yesterday's belated CrossFit Total. Thanks again to Coaches Jeremy and Margie for staying late to run it.

Tomorrow at 1pm is the first meeting for our Primal Quest Nutrition Challenge.  We'll be meeting in the Lyceum cafe to discuss the rules of engagement.

Sunday at 1pm is our big move to Degraw Street! We'll need as many hands on deck as we can get. Please email David(AT)CrossFitSouthBrooklyn.com if you can help out and if you've got a vehicle we can use. Also, any thoughts on where we should go to eat afterwards?

and don't forget...
February Foundations

Coaches: David and Laurel
Mondays and Wednesdays from 8pm-9:15pm
Dates: 2/8/10 - 3/3/10  Register Here!



(E4/4) L1 5x3 Sets Across/L2 Max Effort

In order to accommodate for the final workout on Sunday, we're Deadlifting today.  If you pulled on Monday and at the previous Total, don't attempt another max. You've already gotten a recent heavy single so pull a 5x3 with moderate weight and perfect technique.

Post loads to comments
compare to 1.2.10 and 2.4.10


Row 2-3 five minute pieces on the Erg.  Your goal is to maintain a consistent split and stroke rating as accurately as you can for the entire piece. This emphasis here is not intensity, it's about control and technique. Choose a low stroke rating (18, 20 or 22) and drop :10-:15 each attempt. Coach Nick can help advice on choosing your split. Rest approximately 5 minutes between attempts.

Post numbers and thoughts to comments.

Chris frown
Chris A lets you know how he feels about dead hang grip endurance work

Congratulations to Gabe E for being accepted to Officer Candidate School!

Tonight's 7pm CrossFit Total is on and we've got about 10 folks signed up. Please try to arrive early enough to have your DROMs and and general warm-up done by 7.  We'll intro the Total and start barbell specific warm-ups together.

February and March's evening Foundations cycles have been posted and are now open for registration.  These will be our first cycles on Degraw Street! Tell your friends, tell your enemies!

February Foundations

Coaches: David and Laurel
Mondays and Wednesdays from 8pm-9:15pm
Dates: 2/8/10 - 3/3/10  Register Here!

The Group move to Degraw Street will start on Sunday at 1pm directly following the last class.  In order to best organize the transport, please email David(at)CrossFitSouthBrooklyn.com and include if you've got a truck or van that you'd be willing to help with.