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

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compare to 1.2.10 and 12.30.09

AMRAP 15 Minutes:
10 DB Mid Hang Power Snatches, each arm
20 Box Jumps
30 Sit-ups

Post rounds, weight and box height to comments.

Scott L attempts a push-up max

For anyone who missed the CrossFit Total on the 2nd, we're going to host a make-up Total this Thursday at 7pm.  If you're interested, please email Jeremy(AT)CrossFitSouthBrooklyn.com to RSVP.


Rest Day

M and L
Malcolm and Laurel in California

We only have 6 more days at the Brooklyn Lyceum.  What are some of your favorite things about the space? What will you miss most?



(E/4) L1 Sets Across/L2 Max Effort

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compare to 12.28.09

Assistance Work
1500m Pace row
Pick a start Split time and drop :10 every 300m
Keep your stroke rating between 20-23 s/m
Start Split Options:
A: 2:20, B: 2:30, C: 2:40, D: 2:50


Because we're going to be moving equipment out of the lyceum on Sunday, January 10th, the first meeting for the Primal Quest has been moved back one day to Saturday, January 9th at 1pm. We will be meeting in the Cafe of the Lyceum (no gloves required).  Please RSVP to Margie(AT)CrossFitSouthBrooklyn.com if you plan on attending.

Anyone who's expressed interest in helping with the move on Sunday, the Lyceum asked us to move the big stuff after 3pm so we're not disrupting Cafe hours too much. 

Anyone who ordered Jump ropes should pick up their rope. They will be located in a large box by the pull-up bar with a clipboard listing everyone's order details.  After taking your rope, please cross your name off and put the money into the envelope.



5 Rounds for max reps of:

There  is no time component to this WOD.
you ever tried "Lynne" with strict pull-ups?  How about ring push-ups 
or dips instead of push-ups?

Post reps per round and style to comments.
compare to 5.02.09

Shree Erg
Shree warms up on the Erg

Today's classes are at 10am, 11am and 12pm

The CRASH B's are fast approaching.  Remember that Coach Nick has provided supplemental Erg workouts to help build capacity on the rower. Check them out here.

Our last day at the Brooklyn Lyceum is Sunday, January 10th.  Our Degraw Street location is near completion and awaiting its final inspection.  If all goes well, we are expected to be in our new home mid January.  A worst case scenario would put us reopening on February 1st after a 20 day black out period. Should that occur, we'll freeze everyone's accounts and provide at home workouts and some opportunities for everyone to get together and train.  Thank you so much to all our members for their patience during this transition.  We're all very excited to offer a significant upgrade in our program once we get into our new space. 

Our last day is Sunday the 10th.  Would anyone be available to help move equipment over that afternoon/evening???


"CrossFit Total"

Back Squat 1-1-1
Press 1-1-1
Deadlift 1-1-1

Please read "The CrossFit Total" by, Mark Rippetoe courtesy of the CF Journal

Post best lift for each exercise and total to comments.
compare to 1.1.09

Malc DBThr

Malcolm S, Dumbbell Thrusters

Classes are at normal times today, 9am, 10am, 11am and 12pm.

Primal Quest 2010
Calling all SBKers: We challenge you to join each other for 6 weeks of clean eating! Take advantage of your "new year, new start" motivation to dial in your diet with the support of the community. All those interested in participating should attend the kickoff meeting on Sunday, January 10 at 1pm where Coach Margie will discuss the "rules of engagement," help set personal goals, offer advice and (optional) take body measurements.

The Quest will run from January 10 to February 21. Those of you who stick to the plan will be eligible to enter a raffle for some sweet prizes.

Mikko Salo does 08 Games "Fran" CrossFit



3 Rounds for time of:
Row 400 meters
21 Kettlebell Swings 1.5p/1p
12 Pull-ups

Post time and weight to comments.
compare to 11.17.08

Post Workout
Foam Roll/Stretch

Model A
Refurbished Model A Concept 2 Rower at Mike Creamer's training studio, Anatomically Correct

Thank You
2009 has truly been a transformative year for CrossFit South Brooklyn.  Thanks to our unique community of coaches, athletes and friends, we've managed to substantially increase our member base while maintaining the spirit and integrity of our community and training.  As we move into a new home and continue to expand what we offer and who we are, 2010 will represent a major shift in our history.  This transition will, no doubt, come with challenges,  but given the team we have put together, there’s no doubt that the new year will yield an even stronger community, more fitness and most of all a whole lot more fun.



(E3/4) L1 5x5 Sets Across/ L2 Max Effort

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compare to 12.23.09 / 11.09.09

Assistance Work
With a small team, perform 4 rounds of the following triplet in sequence.
5 1-2-1-2 Pull-ups
10 3-2-1 Push-ups
30 PVC Sit-ups

Team 007 Post Fight Gone Bad

New Years Eve classes are on tomorrow at 7am, 5pm and 6pm.

We've made some additions to our war chest as of late. Here are some of the new totals for anyone interested:
We now have a total of 18 Barbells
We have 17 Plyometric Boxes
2,124 lbs of Bumper Plates
Shipping Jan 30th: 14 more Medicine Balls
Coming soon: More Squat Racks