Saturday
Jul052008

CFG WOD 7.05.08

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (65 pound for women)
Pull-ups (chest must hit the bar to count)

Run either 750m on a steep trail or 1.5 K on a road or track

5 rounds for time of:
275 pound Deadlifts, 5 reps (185 pounds for women)
10 Burpees (with clap overhead while airborne)

Post total time for all three workouts to comments.

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Paul

CrossFit Games!

Friday
Jul042008

Fish in Aromas

As you all know the CrossFit Games are this weekend and our own Jeremy Fisher will be competing for top CrossFitter. Jeremy is a phenomenal example of what consistency, intensity, sound nutrition and a positive mentality can have on performance.

In a show of solidarity we will be combining Saturday's Group and Beginner classes and giving everyone the option of doing all three competition WODS within the 2.5-3 hour time frame. Regulation standards will be adhered to strictly and the scoring system will be the same as at the games.  Although he's across the country his South Brooklyn Crew will be with him in spirit suffering through these workouts and cheering him on. This one is for Jeremy, guys.

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Any words of encouragement for Jeremy at the games?

Wednesday
Jul022008

JacintoStorm

Today's WOD is in honor of Coach Jacinto's 69th Birthday.  Apparently he wants nothing more than to inflict a great deal of pain onto the South Brooklyn crew.  Let's see what everyone is made of.

For Time:

Run 620 meters

69 Squats


69 Push-ups


69 Pull-ups or Jumping Pull-Ups


69 Wall Ball Shots


69 Kettlebell Swings


69 Deadlifts 95lbs/65lbs

Run 620 meters


Post time to comments.

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69 Years Fit.

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What kind of fitness do you expect from yourself at 69 years old?

Monday
Jun302008

Overhead Squat

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

Post loads to comments.

Accessory work:
STRETCH AND FOAM ROLL!

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Brandy

Scaling a WOD

Saturday
Jun282008

"Vertigo"

10 Dumbbell Thrusters
1 Pull-Up
9 Dumbbell Thrusters

2 Pull-Ups
8 Dumbbell Thrusters

3 Pull-Ups
7 Dumbbell Thrusters

4 Pull-Ups
6 Dumbbell Thrusters

5 Pull-Ups
5 Dumbbell Thrusters

6 Pull-Ups
4 Dumbbell Thrusters

7 Pull-Ups
3 Dumbbell Thrusters
8 Pull-Ups
2 Dumbbell Thrusters

9 Pull-Ups
1 Dumbbell Thruster

10 Pull-Ups

Post to comments.

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Father and Daughter CrossFitters

CrossFit South Brooklyn BBQ!

Jim, Max, Marie and Pauline will be hosting a Barbecue for CFSBK on Sunday, July 6th at their rooftop deck. Everyone is invited and encouraged to attend!  Please RSVP via a comment on this post including your email address.  We'd like to organize people to help out with some food and condiments so that we can all eat way too many blocks and make this BBQ a success. Once people start to confirm we will figure out who can bring what.
Thanks so much to our generous hosts for this great idea!

Today's workout comes courtesy of Mike Rutherford at Boot Camp Fitness Kansas City

Friday
Jun272008

WOD 6.28.08

For time:

45 Double-unders

135 pound Squat clean, 45 reps

45 Ring Dips

45 Double-unders

Post time to comments.

Athletes must be cleared by a coach to use the rx'd load on the cleans.


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The definitive guide to grains
Sugarholics
Smart Alternatives

Thursday
Jun262008

New Stuff

The following equipment has been ordered:
10lb bumper plates (x 3 Pairs)
20kg WFW CrossFit Bar (x1)
Pull-Up Assistance Bands (Lx2, Mx2, Hx1)
York FTS Adjustable Rack (x1)
York Flat Bench (x1)

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Sal goes overhead

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Bethany pressing, Quinton approving

What other equipment would you love to see (or see more of) at CFSBK?