Thursday
Apr232009

WOD 4.23.09

Complete 7 Rounds of:
:20 Deadlift, 225lbs
:40 Rest
:20 Burpees
:40 Rest

Post reps completed to comments

Todays WOD is a modified version of a CF Football WOD.  Athletes may choose to substitute Double Unders, Box Jumps or Lateral Jumps over a barrier for Burpees.  If 225 is too much for you to Deadlift, divide your 1RM by 1.4 to scale.

Accessory Work
Strict Pull-Ups 3x5
Lecture Series: Understanding Sarcoplasmic Vs. Myofibrillar Hypertrophy

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Brian goes overhead

Below is the list of people who are interested in hotel/travel with SBK for the Qualifiers. If you would like to join the group, please email Margie (margie@crossfitsouthbrooklyn.com) no later than Friday morning (4/24). We will likely leave Friday afternoon and return Sunday evening. We are working on group travel arrangements and will keep everyone posted.
 
Anne and Rob, Laurel and Malcolm, Vadim and Olga, Dan R, Charmel, Erik, Sameer, Jeremy, Sal, David O, Margie, Jacinto Juliana and Brandy

There are no classes this weekend for our first Gymnastics Certification.

Workout Tips for Jihad Offered by Al-Qaeda Supporting Magazine Telegraph
Want to Go Faster? You Need a Trainer NY Times
World First For Strange Molecule BBC
New High-Speed Rail Plan for US Arch Daily
American Sweatshop Labor Clothes the Military Behind the Label

Wednesday
Apr222009

Push Press

3-3-3-3-3

Post loads to comments.
compare to 3.16.09

Accessory Work
Bulgarian Split Squats 3x5

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Bjorn has been hitting intensity pretty damn hard lately. Much Respect.

Our own John Gabrus' new TV show, Mo Cap, LLC premiers this Thursday at midnight on Spike! Check out the "X-Rated" Sneak Preview

Nicaraguan 'madness virus' baffles science BBC
The Real Henry the VIII. Audio Slide show BBC

Tuesday
Apr212009

Rest Day

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Brian Chontosh hits a heavy (155lb.) version of Fran at SBK

Missed signing up for the South Brooklyn Gymnastics Cert? Why not sign up for the Cert at West Point on 5/16,17

So far Laurel, Malcolm, Vadim and Anne have signed up to be Judges at the North East Qualifier next month.  If anyone else from SBK (or otherwise) is interested please email David@CrossFitSouthBrooklyn.com with your name, email address, phone number and whether or not you've got a Level 1 Cert.

The Governor CrossFit Santa Cruz

Monday
Apr202009

Front Squat

3-3-3-3-3

Post loads to comments.
compare to 3.18.09

Accessory Work
Horizontal Pulls


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Burpees and Push Presses

Week in Pictures, April 11-17 BBC
Manvotional: Selection from the Meditations of Marcus Aurelius Art of Manliness

Sunday
Apr192009

WOD 4.19.09

3 Rounds For Time of:
40 Double Unders
12 Box Jumps, 36" Box
21 Pull-Ups

Post time to comments.

Accessory Work
Anterior Reaches

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Chris take on "DT" during yesterdays outdoor WOD

Interested in going to the Qualifier with SBK? Email Margie@CrossFitSouthBrooklyn.com before Friday so  we can arrange hotel accommodations.

Sal does "Annie" in 4:45 CFSBK

Friday
Apr172009

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

We're going to try and do this one outside today.

Post time to comments.

Accessory Work
Barbell Warm-ups

IMG_6529
Deb gets inverted

There is no Teaser Class today

If you'd like to volunteer at the North East Coast Regional Qualifier, please send an email to David@CrossFitSouthBrooklyn.com containing your full name, email address, telephone number and whether you have a Level 1 Certification.

Good, Better, Best. Traditional Foods for Every Budget Nourished Kitchen

Friday
Apr172009

Rest Day

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Jon Gilson, Rob Miller and EC

Remember that there are NO TEASER CLASSES tomorrow due to a scheduling conflict.
Also, please make checks out to "CrossFit South Brooklyn" when purchasing packages.

Stoicism 101: A Beginner's Guide for Entrepreneurs Tim Ferris
CrossFit, Stoicism, and an American Prisoner of War CF Journal