WOD 7.16.09

21-15-9 reps of
Mid Hang Power Clean or Snatch
Knees to Elbows

135 is Rx'd for the clean and 95 for the Snatch

Accessory Work
Bent Over DB Rows 3x12
1500m Pace Row
While keeping your stroke rating below 25, see if you can hold consistent splits dropping :10 every 300m. This pace row is less about intensity and more about control and technique.
For example:
0-300m 2:30pace / 300-600m 2:20 pace / 600-900m 2:10 pace / 900-1200 2:00 pace / 1200-1500 1:50 pace

cfsbk 260
Once upon a time

Floreio Art Ido Portal's Blog
Primal Strength Training for Women Mark's Daily Apple
Random "Side Effects" of Paleo and Low Carb JO's Blog of Pwnage
John Bachar Dies at 51 NY Times


Push Jerk


Post loads to comments
compare to 7.6.09

Accessory Work
Tabata Wall Ball
Ring Inversions

Thanks to everyone for the thoughtful responses to yesterdays rest day question.  It's obvious there are many reasons why we stay fit beyond the mental and physical benefits.  I think success with CrossFit requires dedication, integrity and a strong sense of personal responsibility.  These traits are common in our athletes and responsible for the strength of our community.
(except Jack)

CrossFit Virtuosity finally gets a home all it's own.  Congratulations Keith, Sam and everyone else from the CFV Crew. Keep your eyes peeled everyone, this program is gonna spread like wild fire.


Rest Day

AJ cools down on the Erg

Remember that on August 1st Tushar is hosting a CrossFit Movie screening at his apartment.  Please email David(at) if you are interested in attending.  It will be an informal potluck, beer and paleo snacks would be appreciated.

Please remember that even if you're registered with Mind Body Online, you must still sign into the book every day before class.

Jacinto Storm! 09 pictures are up under the Events Photos tab. Check them out!

Do you have someone or something in your life that specifically motivates you to be more fit?




Post loads to comments.
compare to 5.17.09

Accessory Work
3 Rounds NFT of
10 Toes to Bars
1 Farmers Walk around the Lyceum

Team SBK Post Stadium Workout

What was your favorite part of the Games this year?

Jacinto Bonilla, Part 2 CF Journal Preview
Quest For the Affiliate Cup Free CF Journal Article


Weighted Pull-ups


Post load to comments.

Note: These will be done exclusively with the overhand grip. No weighted chin-ups this cycle.

Accessory Work:
21-15-9 reps for time of:
DB Snatch Right Arm
DB Snatch Left Arm
Split Jumps

Brandy goes C2B

2009 Games Day 1-Women's Final Standings
2009 Games Day 1-Men's Final Standings
8 Ways the Food Industry Tricks You


Christine (FGB Style)

In this version of Christine, athletes will work in teams of 3.  Athletes will go for max reps in 1 minute at each station.  After the completion of all three stations there will be 1 minute of rest.  This cycle will repeated for a total of 3 rounds.  The stations are:
1. Row (for calories)
2. Deadlift (135#/65#)
3. Box Jumps

Post individual & team reps to comments.

Accessory Work:
When was the last time you worked an L-sit or Ring Support?  Don't remember?  Well, bust out the parallettes and/or grab a set of rings.  Hit 2 or 3 minutes (cumulative) in an L-sit or Ring Support. 


Where Brooklyn at?

Great work guys!! Good luck on Sunday!

Affliate Cup Friday Overall Results


Rest Day



The Crossfit South Brooklyn Affiliate Cup Team is:

Juliana Agudelo
Brandy Monge
Dan Reshef
Charmel Rogers
Nicole Shannon
Anne Williams

We couldn't ask for a better crew to be in Aromas representing SBK today! Go team, go!

Crossfit South Brooklyn's very good friend Gillian Mounsey will be competing in the individual competition.  Go get 'em Gillian! 

REMINDER: Level 1 & 2 Classes run as scheduled this weekend. There will be NO free Teaser Class this weekend.

Now that the events of Day 1 of the 2009 Crossfit Games have been announced, which event do you think you'd do best at?  Which would you lose sleep over?

The More You Know....
2009 Crossfit Games Official Site
2009 Crossfit Games Affiliate Cup Site
Crossfit Games on Twitter