Rest Day

Paul, Greg and Brandy
CrossFit Queens

Check out this email CFSBK got!
Congratulations! CrossFit South Brooklyn was the highest fund raising team in the FGB IV North East region in the 26> division!  Your team has won the honor of hosting the North East REGIONAL CHAMPION Traveling Trophy until Fight Gone Bad in 2010.  Your team name and year you won will be engraved for posterity on the award! SWEET!

Once you receive the Traveling Trophy, be prepared to take good care of it!  It will go to FGB's North East Regional Champion year after year, so we're trusting you to keep it clean and displayed in a safe place.
Our team total finished at: $28,280

Also, If you haven't seen it already, check out Matt U's FGB write up on the Kissing Suzy Kolber Blog

What kind of home cleaning products and soaps do you use? Any suggestions for the new space?
What's inside a cup of coffee? Wired
10 Doomsday Cults ty.rannosar.us


WOD 10.12.09

5 Rounds for time of:
12 Pull-Ups
6 Thrusters, 135/95

Post time and load to comments.

Accessory Work
Foam Roll

CrossFit 101 Seminar

Happy (belated) Birthdays Jess F and Christian D




All pulls taken from a dead start.

Post Loads to Comments.
Compare to 6.27.09

Accessory Work
Strict Ring Dips 3x5-10
WU: 15-10-5 Reps NFT of:
Knees to Elbows
Knees to Elbows Push-Ups
Empty Barbell Cleans

Emily B holds it down at New Haven

Thanks to Keith, Sam and Jessica at CrossFit Virtuosity and all the coaches and members of South Brooklyn for making yesterday's CrossFit 101 a huge success!

How to Strengthen Flat Feet
Mark's Daily Apple
Barefoot Running through Central Park NY Times Video


CrossFit 101 with Greg Glassman

Bjorn to Power Clean

CrossFit 101 today!

CrossFit South Brooklyn and CrossFit Virtuosity are cohosting a lecture and Q&A with CrossFit's founder, Greg Glassman.  Come learn more about the background and rational behind our fitness philosophy as well as candid insights into the past, present and future of the movement.   The lecture will be followed by an optional WOD as well as a beer social for everyone involved. 

The Brooklyn Barbell Club

9:00am Doors, Coffee
10:00am Q&A Session
1:30pm CrossFit Workout
2:00pm Beer Social

See you there!

There are no classes at CFSBK today


Rest Day

Dave Mak gets some well deserved rest

There are NO CLASSES tomorrow, Saturday 10/10

Who is in for the CrossFit 101 with Greg Glassman tomorrow?

CrossFit South Brooklyn in US News and World Report
Coach Glassman, Pt 1 Preview CF Journal
Coach Glassman, Pt 2 Preview CF Journal



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

Rest as needed between rounds

Post time and load to comments.

Accessory Work
Hip Mobility

Fight Gone Tamson!

Happy Birthday, Ryan P!

Great work, Team CODA on yesterdays Fight Gone Belated!


The Dumbbell Bear

Perform the following complex every minute, on the minute, for 20 minutes
5 Dumbbell Deadlifts
5 Dumbbell Hang Power Cleans
5 Dumbbell Thrusters

load and rounds completed as rx'd (within the minute) and any
additional rounds completed within the time frame to comments.
compare to 2.5.09

is 45% bodyweight for advanced athletes.  This version of "The Bear"
was made popular by coach Mike Rutherford. If you are able to complete
all the rounds,  first start scaling up until you can do the weight as
rx'd, then begin to add one rep to the circuit.  7 reps of the complex
for 20 rounds as rx'd is the gold standard.

Accessory Work
Foam Roll

Brian pulls under on some outdoor Dumbbell Cleans