Wednesday
Oct142009

WOD 10.14.09

8 Mid Hang Power Cleans, 115/75
10 Push-Ups
12 Box Jumps

Complete as many rounds of the triplet in 4 minutes as possible followed by a 2 minute rest interval. Today's workout is 3 rounds.

Post rounds for each work interval to comments.

Accessory Work
WU: 3 Rounds NFT
5 Toes to Bars
:10 Elevated Samson, Each Leg
:20 Lateral Plank, Each Side
:30 Lateral Hops

Villard-Reymond
CFSBK's Own Mike W Leads a Bike Tour through French Alps
Check out Reilly Cycling Tours for more information

Tomorrow (Thursday 10/15) is an OUTDOOR WOD.  We will be meeting at the Turf Field on 3rd Street and 4th ave.  Please dress warm and come ready to move. Morning classes will meet at the Lyceum and evening classes (5, 6 and 7pm) will meet at the field.

________________
70sBig.com

Tuesday
Oct132009

Rest Day

3999510987_de461af635_b
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

Monday
Oct122009

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

9016_152115001772_13102586772_2846095_1840753_n
CrossFit 101 Seminar

Happy (belated) Birthdays Jess F and Christian D

Sunday
Oct112009

Deadlift

5-5-5-5-5



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

8118_1157566303339_1353180105_30582190_3638312_n
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

Saturday
Oct102009

CrossFit 101 with Greg Glassman

3521217590_b0c96441a1_b-1
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. 

Location
The Brooklyn Barbell Club

Itinerary 
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

Friday
Oct092009

Rest Day

3991972557_eccc945b9f_b
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

Thursday
Oct082009

WOD

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

3992728816_819794413a_b
Fight Gone Tamson!

Happy Birthday, Ryan P!

Great work, Team CODA on yesterdays Fight Gone Belated!