Wednesday
Feb032010

WOD 2.04.10

7 Rounds for time of:
35 Double Unders
7 Deadlifts 275/185

Post time and weight to comments.

Accessory Work
Mat-based Mobility
Foam Roll
_________________________
CRASH B WOD
4 x 5 min. / 3 min. as hard as you can go consistently across all pieces

Good Dog
Good Dog.

Happy Birthday, Mike V!

Programming Note
Please come ready to do the posted workouts.  For clarity, we'll be posting what WOD will be run on Rest Days too.  It can be very challenging for the coaching staff to run several different workouts based on what people have missed or want to do.  If you'd like to complete a missed workout, please arrive early or stay late to make it up on your own.  As always, running classes have space and equipment priority.

Tuesday
Feb022010

Ring or Bar Dips

5 Sets Across
(E1/4) L1 Ring Dips/L2 Ring Dips

Post reps and Dip variation to comments.

Metabolic Conditioning
Partner Relay Race
3 Rounds of:
Row 500m
35, 25 or 15 Push-ups

The workout is complete when both partners finish all three rounds. Only one partner may be working at a time.

____________________

CRASH-B WOD

2 x (4 x 500m / 2 min.) / 5 min. @ 2000m pace. No rating cap

Lulu

Jessy and Whitney from Team Lululemon hit the 08 Games Deadlift/Burpee Couplet

*Reminder*
We do not have morning classes on Wednesdays.  Only 12pm, 5pm, 6pm and 7pm

Happy Birthday, Chris A, Anne W and Felix D AND Leonid R!

Self Serve Espresso Guidelines
- Each capsule is a $1 "mandatory donation" which can be paid in the marked cup. Sorry, we wont be able to make change.
- Feel free to use one of our cups or mugs for your espresso/coffee.  Please wash your cup and put it back immediately after finishing your drink.
- Directions on how to use the Nespresso can be found on the table.  Otherwise you can ask a Coach.
- Please treat the machine and coffee station with care and respect.  If you see a something out of place or messy, please clean it up.  We want this to be a service everyone can enjoy responsibly.

Coats
Until we get the coat rack/cubbies installed, please try to put you coats and bags on the benches by the pull-up bar parts.  If the couches are covered in bags, no one can enjoy them!

Thank you to whoever brought in the Chess Board.  Check the comments for some ideas on how we can get a game going.

Monday
Feb012010

Rest Day

Attention SBK early birds, due to a DOB re-inspection tomorrow, the 6am and 7am classes will be consolidated to a single 6:30am class. All other classes are on as usual.

PBars
Willie assesses the pull-up bar components.

"The A Team", Anastacio and Armando recycled our old pull-up bar to make this custom system.  It will be installed this week.

CrossFit South Brooklyn has reserved a spot for 3 men and 3 women for the 2010 North East Regional Qualifiers.  A meeting for interested participants will be announced shortly.

We will be unfreezing contract suspensions today.  If you don't receive an email regarding your account by 10pm please contact David(AT)CrossFitSouthBrooklyn.com.  In related news, we're currently registering to move OFF Mind Body Online and onto Volusion. We have been very disappointed with MBO's software and are excited to move to a more user-friendly platform. It may take a week or two before everything is settled with Volusion. Stay tuned.

______________________
Running Barefoot is Better Scientific American

Monday
Feb012010

Attenzione!

Attention South Brooklynites, due to a DOB re-inspection tomorrow, the 6am and 7am classes will be consolidated to a single 6:30am class! All other classes are on as usual.

Sunday
Jan312010

Power Snatch

3-3-3-3-3
(E1/4) L1 Sets Across/L2 Max Effort

Post loads to comments.

Assistance Work
4 Rounds NFT of:
Overhead Walking Lunges, 20 Steps
Russian Twist, 20 Taps


Power Snatch Demo

Although CFSBK is now open 7 days a week, we're still going to follow our 2 on, 1 off, 3 on, 1 off programming template.  Tuesdays and Fridays will still be posted Rest Days and programming will follow the previous or upcoming days workout. 
Our "Unlimited Membership" is now a "5 classes per week" membership. We don't want to see anyone overtraining 6 or 7 days per week.

The focus exercises for this cycle are as follows:

Squat Variant
High Bar Back Squats
Day: Saturdays
Level 2: 5x5, 5x5, 5x3, 5x1
Level 1: 5x5 across for all 4 exposures, increase 5-10 lbs each week

Pull
Power Snatch
Day: Mondays
Level 2: 5x3, 5x3, 5x1, 5x1
Level 1: 5x3 across for all 4 exposures, increase 5 lbs each week

Upper Body

Ring Dips

Day: Wednesday
Level 2: 5 sets across of +1 rep every week. Keep rest periods under 2 minutes.
Level 1: Ring Supports and 5x3's with decreasing assistance each week.

As usual, if you'll be missing any exposures, it's your responsibility to come in early or stay late if you'd like to make up a lift.  If you're training with us 2x per week, we recommend focusing on the Squat Variant.

Saturday
Jan302010

"Grace"

For time:
30 Clean and Jerks 135/95

Post time and weight to comments.
compare to 3.16.08

Our "soft open" is today from 10am-12pm.  Come on down for some socializing, celebrating and lots and lots of bailing. Our new schedule will go into effect tomorrow.  Welcome back, CrossFit South Brooklyn!

Bjorn
Bjorn returns an Erg and sneaks in one more workout

Happy Birthday, Frank A!

__________________________
We'd like to roll out some SBK athletic shorts and want to know what brand/cut you all recommend for the ladies version. They will be black with the Skull and Cross Bones logo on the front left thigh.  Check out this picture for a better idea of what we're looking to print.

Shorts
Today's Scrap Book image has a close-up of the logo.

Friday
Jan292010

See You Tomorrow!

Espresso
Self serve Espresso/Americano now at CrossFit South Brooklyn!

Lounge


The humble beginnings of our community area.  Bookshelf, coffee table and much more coming soon!

CFSBK Strength Cycle
We all want to get stronger. That's because we implicitly understand that building strength is the foundation for increasing overall physical capacity. It has been proven again and again that lifting heavy primes our bodies to be more effective and efficient at metabolic conditioning workouts.  Strength is the only mode of training that supports everything else we do in the gym and in life. Plus it's pretty badass.

We are offering an 8 week, 24 session program that will involve the following:
* Small group training designed to increase your competency with the lifts
* Consistent and repeated exposure to the powerlifts along a linear progression of weight
* Short and intense complementary conditioning workouts
* Group discussions on lifting topics including: planning warm-ups, the mental aspect of lifting, and elements of the adaptive response to strength training
*New PRs

Schedule
Mondays & Wednesdays at 7PM, Friday at 6:30PM starting on February 15th

Class Size
Space is limited to 4 participants

Class Length
One hour and thirty minutes

Cost
$600 ($300 per month / $25 per class)

To register or for more information, please email Jeremy(AT)CrossFitSouthBrooklyn.com

________________________

Primal Questers, Enjoy the Paleo Potluck today!!

Unfortunately, Catalyst Athletics has canceled several of their Olympic Lifting Seminars in 2010, including our own.  Color us bummed.