Friday
Feb262010

Rest Day

Sarah

Skull and Cross Bones sweater to boot

We love to see dogs at CrossFit.  There's even a cushion, water bowl and some treats located by the stairs for them. Because CrossFit has so many people coming in and out during class times, if your dog bites, gets nervous around strangers or jumps on people it's probably not a good idea to bring them to the gym.

If you're dog is social and friendly, remember the following guidelines:
+ Keep them tied to the stairs during classes and private training. If you'd like to let them off the leash to run around a bit, please ask one of the coaches first.
+ Try to keep your dog off the stretch mats.
+ If your dog starts barking, please attend to it

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Can you name the humans attached to the following CrossFit dogs?

Smudge, Milo, Lego and Tucker

Wednesday
Feb242010

WOD 2.25.10

3 Rounds For Time
25 Deadlifts, 135/95
15 Hang Power Cleans, 135/95
10 Thrusters, 135/95

The thrusters in today's workout are Front Squat to Overhead anyhow.

Post time and Rx to comments.

Assistance Work
Strict Overhand Pull-ups 3x8
Foam Roll and Mat Based Mobility

Steph
Steph W during last week's Overhead Walking Lunges (35lbs)

Check out current Foundations student, Sarah D Boxing at Madison Square Garden

______________________
Spain Tackles Eating Disorders with Proposed Ban
BBC
How Long Does it Take to See Improvements when Eating Real Foods? Fitness Spotlight

Tuesday
Feb232010

Dips

5 Sets Across
(E4/4) L1 Bar Dips/L2 Ring Dips

Post reps and dip variation to comments
compare to 2.17.10

Tabata Dumbbell Hang Squat Clean
Post total reps to comments.

Skill Work

Handstand Practice
Sledgehammer Swings 101

Gabrus
Gabrus does a Tabata Sledgehammer Swing

Check out Paul and Becca of Quist Industries on ABC World News with Diane Sawyer

March is CrossFit South Brooklyn Month at Lululemon Athetica Brookyn!  Stay tuned as Whitney, Sam, Jessy and Christina convert their storefront to a CrossFit theme and have their Saturday classes invade CFSBK.  Team Lululemon Brooklyn has been CrossFitting with us for 3 months now.

Monday
Feb222010

Rest Day



Xuan M on Snatches

Happy Birthday, Coach Nick!  Check out the birthday boy and Alec H featured on the CrossFit Affiliate Blog today.

Check out the CFSBK sweatpants, hoodies and new shirts at the CFSBK Store!

Sweats

IheartSBK

Hoodie

______________________
Of the following movements from our current cycle, which have you made the most progress with?
Squat Variant: High Bar Back Squats
Pull: Power Snatch
Upper Body: Ring Dips (volume increase)

Sunday
Feb212010

Power Snatch

1-1-1-1-1
(E4/4) L1 5x3 Sets Across/L2 Max Effort

post loads to comments.
compare to 2.15.10

Assistance Work
4 Rounds NFT of:
10 Weighted walking lunges, each leg
10 Sit-up Medball Throws
1 Rope Climb, 18'

JessRope


Jess F at the top of the Rope.

____________________
Digitally explore the cave paintings at Lascaux

Sunday
Feb212010

WOD 2.21.10

5 Rounds for time of:
10 Push Presses, 135/85
400m Run

Post time and Rx to comments.
Strictly Push Presses today, Jerks are considered fouls. 

Assistance Work
Shoulder Mobility

MCG2K


Dave McG attacks a 2000m Row

Congratulations to Matt R and Tamar A on their marriage!

Big thanks to Dave Mak for scoring the community a Refrigerator and cutting up the boards for our tablets!

_________________________
Heavy Push Presses require a high level of midline strength to avoid
hyper-extending the lower back.  The tendency for someone with tight
shoulders or a weak midline is to lean back the top of the movement. 
Coach Fox will take us through some openers for the shoulders and
hips before we go overhead today.

Before class starts is the best time to do some individualized movement prep.  Do you do anything before class specific to you?

Saturday
Feb202010

Back Squat

3-3-3-3-3
(E3/4) L1 5x5 Sets Across/L2 Max Effort

Post loads to comments.
compare to 2.13.10

Skill Work
Freestanding Handstand Practice

Assistance Work
Hip Extensions 5x5

Joe
Joe on his 3rd exposure of Rips Dips

Our Primal Quest wrap-up and raffle will be held on Monday, March 1st at 7:30pm at CFSBK

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In Vietnam, Traveling an Unlikely Beer Trail NY Times
Does Red Meat Give you Bowel Caner? BBC