Monday
Sep152008

"The Chief"

Max rounds in 3 minutes of:
135/85 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Accessory work:
Foam Roll & Stretch

P1000610
Box jumps = Fun

CFSBK has raised $2,471 for charity.

We need some new music for workouts.  Please suggest 1-3 songs for a new rotation. 

Sunday
Sep142008

Back Squat

5-5-5-5-5

Post loads to comments.

Accessory work:
Push Press Tabata 75/55
GHD Sit-Ups 3x15

P1000166
Federico

Friday
Sep122008

WOD 9.13.08

3 Rounds for Time of:
5 Deadlifts @ 75%
10 Ring Dips
15 Box Jump Dumbbell Cleans or Box Jumps


Accessory work:

Turkish Get Up 3-3-3 (Start with non-dominant side)
500m technique row x2

P1000306
Box Jumps = Fun

Updates:

Fight Gone Bad Teams:
Team A: Jacinto(c), Bjorn, David, Margie, Erik

Team B: Adam, Jeremy, John C, Sameer, Juliana

Team C: Brandy, Charmel, Rob, Amy, Ari

Team "Scrappy" D: Mike(c), Kent, Paul S, Bethany, Allan

Team E: Sal, Don, ..SIGN UP NOW

Team F: Sincere + 3

Total raised for charity: $2,210.00

Foundations Cycle 7
is SOLD OUT!

Snatch Demo
An Exercise in Futility CorePerformance

Thursday
Sep112008

WOD 9.11.08

4 Rounds For Time of:
10 Hang Power Cleans
10 Push-Presses
10 Barbell lunges with a Front Squat Rack

Choose a weight heavier than you think you can do.

One Foul for every time you put the barbell down. 10 Burpees per Foul
The workout is not completed until all the reps and burpees (if any) are accomplished.

Accessory work:
Bent over barbell or dumbbell rows 3x8
FOAM ROLL

P1000437_2
Sameer and Ashley drill some light split jerks before "Cindy" this morning.
Skill work should be done fresh and with loads light enough to focus on technique.

Sal signed up for Fight Gone Bad and needs some teammates!  Anyone who has been on the fence about participating should SIGN UP now. This is going to be a really fun event.  Foundations athletes are also encouraged to compete.
CrossFit South Brooklyn FIGHT GONE BAD Team Page

Wednesday
Sep102008

"Cindy"

Max Rounds in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

Accessory work:
Snatch Deadlifts + Snatch Pulls

P1000344
Makenna and Julie try our the new state of the art "dip bars"

Monday
Sep082008

WOD 9.08.08

In this WOD each athlete starts at a station with the rx'd loads and performs max reps for thirty seconds. Each work interval is followed by one minute of rest and is repeated 6 times before moving on the the next exercise. Score is total reps completed.

Percentages are based on one rep max in each movement. If you've never done a 1RM on any one of these lifts but know your max for a higher rep range then This Calculator may help guide you.

65% Front Squat
65% Press
30% Weighted Pull-Up

Post Score to comments.
compare to 5.07.08

Accessory work:
Stretch/Foam Roll

P1000069
Determined at 6am.

Here are the official Fight Gone Bad Teams for Sept 27th!

Team A
Jacinto, David, Erik, Margie, Bjorn

Team B
Adam, Jeremy, John C, Sameer, Juliana

Team C
Brandy, Charmel, Rob, Amy, Ari

Team D
Mike, Kent, Paul S, Bethany Benzur, Allan Erskine 

Team E

...Sign up now!!!

I would like each team to nominate a captain for the event. The captain will be responsible for organizing their athletes and equipment on game day as well as ensuring the destruction of all other teams.

There is still time left to sign up if you're interested in participating.  Even if we don't get 5 more people everyone can compete and be eligible for prizes.

Prizes will be awarded to:
Top Male and Female athlete
Top Fund Raiser
Winning Team (in addition to bragging rights)

To date, CFSBK has raised $1,551.00 for charity! Check out the TEAM PAGE for more info.

Sunday
Sep072008

WOD 9.07.08

Thruster 75/55 (reps)
Sumo deadlift high pull, 75/55 (reps)
Double Unders (reps) 10:1 Ratio for singles to doubles
Row (calories)
Sit-ups (reps)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

_MG_4560_2
Coach Shane in Brazil!

Decided against a strict FGB until game day on the 27th. Todays WOD will be similar metabolically with some variance on the exercise selection.