Wednesday
Dec302009

"Helerg"

3 Rounds for time of:
Row 400 meters
21 Kettlebell Swings 1.5p/1p
12 Pull-ups

Post time and weight to comments.
compare to 11.17.08

Post Workout
Foam Roll/Stretch

Model A
Refurbished Model A Concept 2 Rower at Mike Creamer's training studio, Anatomically Correct

Thank You
2009 has truly been a transformative year for CrossFit South Brooklyn.  Thanks to our unique community of coaches, athletes and friends, we've managed to substantially increase our member base while maintaining the spirit and integrity of our community and training.  As we move into a new home and continue to expand what we offer and who we are, 2010 will represent a major shift in our history.  This transition will, no doubt, come with challenges,  but given the team we have put together, there’s no doubt that the new year will yield an even stronger community, more fitness and most of all a whole lot more fun.

Wednesday
Dec302009

Press

3-3-3-3-3
(E3/4) L1 5x5 Sets Across/ L2 Max Effort

Post loads to comments.
compare to 12.23.09 / 11.09.09

Assistance Work
With a small team, perform 4 rounds of the following triplet in sequence.
5 1-2-1-2 Pull-ups
10 3-2-1 Push-ups
30 PVC Sit-ups

007
Team 007 Post Fight Gone Bad

New Years Eve classes are on tomorrow at 7am, 5pm and 6pm.

We've made some additions to our war chest as of late. Here are some of the new totals for anyone interested:
We now have a total of 18 Barbells
We have 17 Plyometric Boxes
2,124 lbs of Bumper Plates
Shipping Jan 30th: 14 more Medicine Balls
Coming soon: More Squat Racks

Enjoy!

Tuesday
Dec292009

Rest Day

Neal and Bethany

Neal and Bethany

By popular demand, we will be having classes this Thursday at 7am, 5pm and 6pm. See you then!

Where will you be for New Years Eve?

___________________
Mizfit
Stumptuous

Monday
Dec282009

Deadlift

3-3-3-3-3
(E2/4) L1 Sets Across/L2 Max Effort

Post loads to comments.
compare to 12.20.09

Warm-Up

For 10 Min:
10 Box Jumps
20 Double Unders
:30 plank

Skill

Snatch Technique, L1/L2 split

KB Cookes
Regan F makes some CFSBK cookies for the Holidays


Last week we asked what some of your long term goals were.  This week we'd like to know what your 3 month, 6 month and 1 year goals are.
___________________
The Known Universe AMNH

Saturday
Dec262009

"Jackie"

For time:
Row 1000m
50 Thrusters, 45lbs
30 Pull-Ups

post time to comments.
compare to 6.20.09

Skill Work
Mid Hang Power Snatch

Vincent
Vincent does some movement prep

Repost!

The Sectionals Qualifiers for the 2010 CrossFit Games is now up:

New York / New Jersey Sectional: March 27-28
19 Elm St., Montclair, NJ 07042
New York, New Jersey
Regional Seeds: 30 men, 30 women

Click Here to register as an Athlete, Spectator, and Volunteer for the Sectional competition.

If you're interested in participating as an individual or part of our affiliate team for the 2010 competitive year, please post to comments and email David(AT)CrossFitSouthBrooklyn.com.  Once we see who is interested we'll schedule some team meetings, additional training and in house qualifiers for the affiliate team.
_____________________
James Fitzgerald on Higher Orders of Thinking, Pt 1 SicFit
James Fitzgerald on Higher Orders of Thinking, Pt 2 SicFit

Friday
Dec252009

Back Squat

5-5-5-5-5
(E2/4) L1 Sets Across/L2 Max Effort

Post Loads to comments
Compare to 12.19.09

Assistance Lifts
Couple the following two movements:
Depth Lunges 3x5e
Body Rows 3x8

Joe
Joe W jerks in Hoboken

Alles Gute zum Geburtstag (Happy Birthday), Andy H!!

Calling all members!

As we move closer to Degraw Street, we're asking if our members have any furniture they're either willing to part with or sell.  Please keep your eyes and ears open for the following items and email David (at)CrossFitSouthBrooklyn.com if you've got any leads.  Thanks!

Office Desks
Chairs
Printers/Copiers
Computers
Mini or normal Fridges
Coffee Tables
Couches
Volley Ball Net
Large Speakers

Thanks to Malcolm S for the lead on bumper plates he found on Craigslist and George S for the amazing new Boxes he made. We've now got 17 boxes!

Friday
Dec252009

Rest Day

Laurel Squat
Coach Laurel Back Squats

The Sectionals Qualifiers for the 2010 CrossFit Games is now up:

New York / New Jersey Sectional: March 27-28
19 Elm St., Montclair, NJ 07042
New York, New Jersey
Regional Seeds: 30 men, 30 women

Click Here to register as an Athlete, Spectator, and Volunteer for the Sectional competition.

If you're interested in participating as an individual or part of our affiliate team for the 2010 competitive year, please post to comments and email David(AT)CrossFitSouthBrooklyn.com.  Once we see who is interested we'll schedule some team meetings, additional training and in house qualifiers for the affiliate team.

What are your Holiday Traditions?
__________________________
The 2009 CrossFit Games Women's Competition Preview CrossFit Journal