Push Press


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Accessory work
Max Strict Dips, rest 3 minutes x3
Hip Extensions 3x15


Strong Lifts
Coach Rut


Front Squat


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compare to 9.25.08

Accessory work
4 Rounds NFT
L-Sit Hold :30
DB RDL 15 reps, 40/20


Is CrossFit for Runners? catalyst gym


WOD 11.06.08

5 Rounds for Time of:
10 DB Split Cleans 40/20
20 Push-Ups
30 Double Unders

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Accessory work
Work on a Goat

CrossFit South Brooklyn

A few people have been asking me about the Paleo Challenge in class. Don't let the fact that it officially started deter you from buying in.  You can join the challenge simply by adding the days you missed to the following month.  If you're not up for the challenge, here are some other things to tinker with:
1. Try to cook one new Paleo meal every week for the next four weeks.
2. Choose one unhealthy vice of yours and try to drop it for one month.
3. See if you can set a bed time Sunday through Thursday and get some more sleep.


WOD 11.05.08

Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
65 pound Thruster, 10 reps

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Accessory work
Ring Rows 3x8
Mature Ring Support Practice

Mike goes Paleo

The Truth about CrossFit T-Nation


WOD 11.03.08

21-15-9 reps of:
Deadlift, 225lbs

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Accessory work
3 rounds NFT of:
30 Reverse walking lunges 25/15
1:30 Lateral plank each side
Carry the dumbbells suitcase style for round 1, front squat rack for round 2 and overhead for round 3.

Cheyne and Melissa Total

Stretching the Truth NY Times




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Accessory work
3 Rounds of:
30 Sit-ups
15 Knee To Elbows

Bethany and Colette

CrossFit Virtuosity classes start tomorrow
Who is in for the November Paleo Challenge?? What are you guidelines?


Nutrition Seminar

No classes today. We're hosting our new friends Robb and Nicki for a CrossFit Nutrition Seminar. We'll see you on Sunday!

Seminar Attendees:
Here is some information which you may find useful.  The first link lists contact and travel information as well as parking garage, food and bank listings.  If you would prefer to park on the street there will be more availability towards Third Ave. as opposed to Fourth Ave. which is more commercial. The second link is a neighborhood map so that you can easily find your way around.  Please don't hesitate to contact any of the numbers listed in the first link if you would like more information.  You could also post a question on the comments section of this post and someone will get back to you ASAP.

SBK Neighborhood info.doc
(Scroll down, click "Download with File Factory Basic", enter the code and download)

Park Slope Neighborhood Map

Welcome to Brooklyn, Robb and Nicki!

1 day with Coach Robb Wolf learning the art and science of performance
nutrition. The day will include lecture and theory of performance
eating, recovery and optimizing health and longevity. Significant
emphasis will be placed on the PRACTICAL implementation of Paleo/Zone
concepts including cooking demonstrations, how to shop, eating on the
road and more. By the end of the day you and your clients will have no
more excuses why you cannot feed and water yourself for optimum

Wolf is a former research biochemist specializing in lipid metabolism.
His CV includes research at the Fred Hutchinson Cancer Research Center
and graduate work with Prof. Loren Cordain of Colorado State
University, author of The Paleo Diet and The Paleo Diet for Athletes.
Robb is a co-founder of the CrossFit NorCal (the 4th CrossFit
Affiliate), a review editor for the Journal of Nutrition and
Metabolism, and a co-founder of The Performance Menu."

CrossFit NorCal Strength & Conditioning
Robb Wolf