WOD 9.02.09

5 Rounds For time of
5 Deadlifts, 275
10 Burpees

Post time to comments.
compare to. 12.14.08

Accessory Work
Lever or Skin the Cat training
Levers: 5 sets of :10 Hold
Skin The Cats: 4 sets of 3 reps
WU: SDHP Practice at competition weights

Weighted "Rest"

Coping with Prostate Cancer NY Times Video


Rest Day

A little less forgiving but still tastier than a Dynamax

Margie and Jeremy will be spending this week working on CFSBK's favorite Grass Fed Black Angus Farm. Have Fun, guys!

Welcome to Katie from US News and World Report who will be attending morning classes this week for an upcoming article on CrossFit.

Bon Voyage to Ashley who will be traveling Europe for the next couple weeks!

(Final) Fight Gone Bad Team 10!
Jacinto Bonilla
Brian Scott
Jenna Claire
Charmel Rodgers
Shaun McGee

Check the team page to see everyone participating! More info on Fight Gone Belated coming soon.
We still need volunteers for this event. Please email David AT if you'd like to lend a hand.

Now that all the teams have been decided, it's time to start the fund raising push.  This week we'll be talking a little about the charities we're supporting to help put things into perspective.
What are a couple non-fitness related blogs/websites you read daily?

Hands Down the Most Amazing Thing You've Seen in a Long Time


Overhead Squat


Post loads to comments.
compare to 8.23.09

Accessory Work
Depth Lunges 3x8
WU: 10 Minutes at moderate pace of:
30 Double Unders
20 KB Swings
10 Knees to Elbows or 3 Skin the Cats

Sam, Ariel and Ring Rows

GI Jane, Greg Amundson CrossFit
Greg Amundson's Warm-up CrossFit
"Jackie" in 5:52 CrossFit


Mystery Girl

Come on in and see which "benchmark girl" we've got in store for you today

Accessory Work
3 Rounds NFT of
30 Sit-ups
15 Hip Extensions

Juliana puts on her game face before the first NEQ WOD

Happy Birthday, Jenna!




Post loads to comments.
compare to (5x3) 8.20.09

Accessory Work
Hip Extensions 101
WU: Clean Drills

The South Brooklyn Armada

September Foundations at CrossFit South Brooklyn!
Times: Mondays and Thursdays at 8pm
Dates: 9/3, 9/7, 9/10, 9/14, 9/17, 9/21, 9/24, 9/28
Program Overview: Click Here
Register Here!

Diet, Inflammation and Disease with Dr. Barry Sears
CrossFit Journal
Part 1, Part 2, Part 3, Part 4
Can Hormones Explain Female High Fliers? BBC


Rest Day

Sameer's Austere South West WOD and Muscle Up

Only Some Things Matter CrossFit WaterTown
CrossFit NorCal Margarita
Muscle Up Straddle Through CrossFit NorCal

What are some of your favorite rainy day activities?


WOD 8.27.09

5 Rounds of:
1 Minute C2 Row, for calories
1 Minute Wall Ball, for reps
1 Minute Weighted "Rest"

Putting down your barbell during the weighted rest constitutes a Foul

Post reps and fouls to comments.

Accessory Work
Plank Work

12' Wall Ball Shots

Team 10 So far. Only 2 slots left for Fight Gone Bad!

Jacinto Bonilla
Jenna McAuley
Charmel Rodgers

Fight Gone Belated
(So Far)
Andy Hadel, Jack Levavi, David Mak

A Margie Sighting!
Extreme Tennis Court Locations Toxel
Hamburger Bed! Fashion Binge