Mobility and Recovery Intensive

Want to be more flexible?  Move better? Perform better? Just feel better? Have you been "kinda stretching sometimes, sorta", but making little if any progress? Many folks recognize that they have range of motion deficits but are not sure how to go about getting results in reducing them.
Better mobility will translate to better quality of movement, which can mean: bigger lifts, a faster 5k, a better "Fran" time, and more energy overall.
During this 4 week course you will:
  + Learn to identify where you're tight, and find out what's on the other side of that tightness, by participating in both static and movement based assessments.
+ Learn to recognize how some of your daily posture strategies can lead to muscular inhibition, in turn leading to movement dysfunction.
+ Take the voodoo out of techniques like: Self Myo-Fascial Release*, and Neuro-Musclular, Dynamic, and Static Stretching.
+ Spend some dedicated time* working on mobility, during class and during in-between class homework sessions.
+ Learn specific mobility based warm-ups to use pre-workout.
+ Receive take-home materials to guide you through the process.
+ Finally start to move and feel better!

Upcoming Cycle Details
Dates: 2/20, 2/28*, 3/6, 3/13
All Saturdays at noon except for Sunday 2/28 at noon
Cost: $115
Register Here!

*Each participant will receive a Foam Roll and a Myo-Fascial Release ball.
**Class size limited to 8 to ensure quality.


WOD 11.22.09

For time:
Row 500m
40 Kettlebell Swings, 1.5/1 Pood
30 Pull-ups
20 Thrusters, 95/65 lbs
10 Burpees

Post time and loads to comments.
compare to 8.22.09

Assistance Work
Foam Roll

Weekend Mornings

Friendly Reminder
Classes are at 10, 11 and 12 today.

Mobility and Recovery Course at CrossFit South Brooklyn

Community and Camaraderie are the Foundations of 21st Century Business experiments and essays


Front Squat


Post loads to comments.
compare to 7.9.09

Skill Work
Handstand Practice

"Death by Burpee"

Knee, Hip, Shoudler and Elbow

Happy Birthday, Ariel K!
Happy Birthday, Keith W!
Welcome, Jeff and Sherry from OPT!

Inaugural Mobilty and Recovery Course at SBK!

Want to be more flexible?  Move better? Perform better? Just feel better? Have you been "kinda stretching sometimes, sorta", in an attempt to get there? Many folks recognize that they have range of motion deficits but are not sure how to go about getting positive results in reducing them.
This 3 week, 6 session course will cover the following:
-Static and movement based assessments where you'll learn to identify where you're tight, and find out what's on the other side of that tightness.
-How some of your daily posture strategies can lead to common muscular inhibitions and movement dysfunctions.
-Taking the voodoo out of how to do doing something about it using myo-fascial release, neuro-musclular stretching techniques and warm-ups based on  common disfunctions.

Monday and Wednesday evenings from 6-7pm on the following dates:
11/30, 12/2, 12/7, 12/9, 12/14, 12/16.

Class Size
Space is limited to 6 participants


Coach Fox's Credentials

+ 4+ Years experience working with a diverse population from 8 to 80 yrs old, from seasoned athletes to pre/post rehab, pre/post partum, cardio-pulmonary diseases, and orthopedic concerns.
+ AAS degree in Exercise Science - CUNY Kingsborough
+ National Academy of Sports Medicine - Certified Personal Trainer and Corrective Exercise Specialist
+ CF Level 1 Certified

For more information and to register contact: Christian(AT)


Rest Day

Jenna, Deb, Shannon and Allison muscle through some 750's

Happy birthday, Becca S!!

Ask and you shall receive
CFSBK is Proud to announce a 9AM class on Saturdays! See you bright and early tomorrow.

If you click the blog image, it will take you straight to the picture, not webshots anymore.
If you haven't already, you should spend some time at Again Faster's Mic'd Instructor page. There are tons of great tutorials on staple CrossFit movements as well as articles, equipment..  Jon and the AF crew are good friends of the program



Only overhand grip today

Handstand Practice

10 Anterior Reaches, Each leg
12 Knees To Elbows or Toes to Bars
14 Pulls on the Erg, Full Pressure

Asta gets her boulder on at BKB

Thank you so much for all your contributions to this community and program!  Have a great Birthday!

This week's CrossFit at Home:

Droms/Samson/Anterior Reaches

"Death By Burpee"
With a continuously running clock, perform one burpee the first minute, two burpees the second, three the third and so on until you can't keep up with the clock.

Post WOD
Scrape yourself off the floor and do some DROMS and finish with a light jog or wal.
Look forward to the upcoming rest day.


"Tabata Overdrive"

Tabata interval the following movements for 8 rounds each:
Wall Ball, 20/14
Box Jumps, 20"
Kettlebell Swings, 1.5p/1p

Post total reps for each movement and total reps to comments.

Medicine Ball Throwing
Rotational: 10x each side, x2
Stepping In: 10x each side, x2

George and Chris work on their synchronized jump rope routine

For those of you who can't make the AM sessions this week, heres your CrossFit At Home

Warm-Up x3:
8 Lunges Each Leg
Samson Stretch, :15 each
:30 Lateral Plank Each Side
5 Gillies, Each Side

10-15 Minutes Handstand Practice. What did you learn the first time? Spend today's session on a specific aspect of the movement.

Use to mark off a 400m path.  Perform 4 Attempts of a ~400m Run, rest as needed.

Post Wod:
Do something different. Jog/Bike to a part of town you're not familiar with, try to do some cartwheels, bear crawls, find something to climb.. just create a new experience!


Rest Day

Becca B OWNING some DB Thrusters

Check out Gabrus and David on!

Post to comments what kind of warm-up and work sets you'd plan to use for the following scenarios.  Use the weights closest to your current capabilities.

A: You're Back Squatting a 5x5 with a previous 5RM PR of (250/150/95).  You'd like to PR 5-10 Pounds today.

B. The WOD is a heavy Deadlift and Double Under couplet. These are the following Deadlift options: (275(rx)/225/185/155/135/115/95)  How did you determine what weight to use?

C. "Fran" comes up, here are the Thruster options (95/75/65/45)

D. You're going to Press a 5x1 with a previous 1RM of (200/145/120/90/42). You'd like to PR today.

10 Interesting Physics Facts Telegraph