Monday
Jun302008

Overhead Squat

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

Post loads to comments.

Accessory work:
STRETCH AND FOAM ROLL!

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Brandy

Scaling a WOD

Saturday
Jun282008

"Vertigo"

10 Dumbbell Thrusters
1 Pull-Up
9 Dumbbell Thrusters

2 Pull-Ups
8 Dumbbell Thrusters

3 Pull-Ups
7 Dumbbell Thrusters

4 Pull-Ups
6 Dumbbell Thrusters

5 Pull-Ups
5 Dumbbell Thrusters

6 Pull-Ups
4 Dumbbell Thrusters

7 Pull-Ups
3 Dumbbell Thrusters
8 Pull-Ups
2 Dumbbell Thrusters

9 Pull-Ups
1 Dumbbell Thruster

10 Pull-Ups

Post to comments.

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Father and Daughter CrossFitters

CrossFit South Brooklyn BBQ!

Jim, Max, Marie and Pauline will be hosting a Barbecue for CFSBK on Sunday, July 6th at their rooftop deck. Everyone is invited and encouraged to attend!  Please RSVP via a comment on this post including your email address.  We'd like to organize people to help out with some food and condiments so that we can all eat way too many blocks and make this BBQ a success. Once people start to confirm we will figure out who can bring what.
Thanks so much to our generous hosts for this great idea!

Today's workout comes courtesy of Mike Rutherford at Boot Camp Fitness Kansas City

Friday
Jun272008

WOD 6.28.08

For time:

45 Double-unders

135 pound Squat clean, 45 reps

45 Ring Dips

45 Double-unders

Post time to comments.

Athletes must be cleared by a coach to use the rx'd load on the cleans.


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The definitive guide to grains
Sugarholics
Smart Alternatives

Thursday
Jun262008

New Stuff

The following equipment has been ordered:
10lb bumper plates (x 3 Pairs)
20kg WFW CrossFit Bar (x1)
Pull-Up Assistance Bands (Lx2, Mx2, Hx1)
York FTS Adjustable Rack (x1)
York Flat Bench (x1)

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Sal goes overhead

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Bethany pressing, Quinton approving

What other equipment would you love to see (or see more of) at CFSBK?

Wednesday
Jun252008

Press

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

Post loads to comments.

Assistance work:
+ Max Ring Dips, rest 3:00 (3 Rounds)
+ Work on your Performance Focus
+ Shoulder mobility work.

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John gets down.

How many hours did you sleep last night?

Monday
Jun232008

Back Squat

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

Post loads to comments.

Assistance work:
+ Bulgarian Split Squats 3x8
+ Dead Hang competition: Whoever can hang from the pull-up bar the longest gets a free Pioneer Valley CrossFit "Kool-aid" shirt! (Men hang on the 1.5" side and women on the 1.25")  Thanks Sean and Sandy!
+ Develop an outline for achieving one of your performance focuses and start day 1.
(I will obviously assist you on this)

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Charmel, Paul and Sal

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CrossFit NYC's Gillian Mounsey Strength and beauty!
Starting Strength Wiki

Saturday
Jun212008

WOD 6.22.08

4 Rounds for Time of:
2-Pood Kettlebell Swings 10 Reps
20" Box Jumps 15 Reps
20 foot Rope Climb  2 Ascents

Post time to comments.

Assistance work:
Foam Roll and Stretch!

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Erica does her first Get-Up

How to improve your thoracic mobility
7 Dynamic Stretches to improve your hip mobility
You want a healthy back? Stop stretching it.