Friday
Jul172009

Front Squat

3-3-3-3-3

Post loads to comments.
compare to (5x5) 7.9.09 and (5x3) 5.20.09

Accessory Work

Sprint 220m, 5 attempts
This is a partner workout.  After your first attempt, we will stagger start the difference in times between you and your partner.  If you start the run, don't get caught!

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Friends of the program, Dutch and EC

The Quick and the Deadlifts, CF Games WOD 2 Follow up CF Journal free article
Usain Bolt runs 200m in 19.59
Bangor, PA Cliff Jumping

Friday
Jul172009

Rest Day

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The South Brooklyn Standard 620m Run

HAPPY BIRTHDAY, DEB!!! SBK LOVES YOU

If you were stuck on a desert island and could only bring one piece of equipment with you, what would it be? (Unfortunately, all the barbells and bumpers fell overboard too)

Thursday
Jul162009

WOD 7.16.09

21-15-9 reps of
Mid Hang Power Clean or Snatch
Knees to Elbows

135 is Rx'd for the clean and 95 for the Snatch

Accessory Work
Bent Over DB Rows 3x12
1500m Pace Row
While keeping your stroke rating below 25, see if you can hold consistent splits dropping :10 every 300m. This pace row is less about intensity and more about control and technique.
For example:
0-300m 2:30pace / 300-600m 2:20 pace / 600-900m 2:10 pace / 900-1200 2:00 pace / 1200-1500 1:50 pace

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Once upon a time

Floreio Art Ido Portal's Blog
Primal Strength Training for Women Mark's Daily Apple
Random "Side Effects" of Paleo and Low Carb JO's Blog of Pwnage
John Bachar Dies at 51 NY Times

Wednesday
Jul152009

Push Jerk

3-3-3-3-3

Post loads to comments
compare to 7.6.09

Accessory Work
Tabata Wall Ball
Ring Inversions

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Thanks to everyone for the thoughtful responses to yesterdays rest day question.  It's obvious there are many reasons why we stay fit beyond the mental and physical benefits.  I think success with CrossFit requires dedication, integrity and a strong sense of personal responsibility.  These traits are common in our athletes and responsible for the strength of our community.
(except Jack)

CrossFit Virtuosity finally gets a home all it's own.  Congratulations Keith, Sam and everyone else from the CFV Crew. Keep your eyes peeled everyone, this program is gonna spread like wild fire.

Tuesday
Jul142009

Rest Day

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AJ cools down on the Erg

Remember that on August 1st Tushar is hosting a CrossFit Movie screening at his apartment.  Please email David(at)CrossFitSouthBrooklyn.com if you are interested in attending.  It will be an informal potluck, beer and paleo snacks would be appreciated.

Please remember that even if you're registered with Mind Body Online, you must still sign into the book every day before class.

Jacinto Storm! 09 pictures are up under the Events Photos tab. Check them out!

Do you have someone or something in your life that specifically motivates you to be more fit?

Monday
Jul132009

Clean

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

Post loads to comments.
compare to 5.17.09

Accessory Work
3 Rounds NFT of
10 Toes to Bars
1 Farmers Walk around the Lyceum

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Team SBK Post Stadium Workout

What was your favorite part of the Games this year?

Jacinto Bonilla, Part 2 CF Journal Preview
Quest For the Affiliate Cup Free CF Journal Article

Saturday
Jul112009

Weighted Pull-ups

5-5-5-5-5

Post load to comments.

Note: These will be done exclusively with the overhand grip. No weighted chin-ups this cycle.

Accessory Work:
21-15-9 reps for time of:
DB Snatch Right Arm
DB Snatch Left Arm
Split Jumps

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Brandy goes C2B

2009 Games Day 1-Women's Final Standings
2009 Games Day 1-Men's Final Standings
8 Ways the Food Industry Tricks You MSNBC.com