WOD 2.24.08

"Eva" (Sorta!)

5 Rounds for Time of:
Run 620 meters
30 Kettlebell or Dumbbell Swings
30 Jumping Pull-Ups

620 meters is up President Street, across 5th Avenue, Down Union and back into the Lyceum.

Cleiser raises the bar yet again.

Lifted from CFNY:
Brian Harkins and Brian DeGennaro are preparing to teach a CrossFit Running Workshop.
The Brians will teach you the basics of the Running Technique as well
as put you through some high intensity speed drills and anaerobic
training. This dynamic combination of technique and training will
maximize your efficiency as well as increase your speed and endurance
for your next big event. This 10 week program will prepare you for the
upcoming running and triathlon season or simply give you a better
foundation for doing the CrossFit WODs.

This is a 10-week program that meets once a week. Tuesdays at 6:15pm
at The Black Box. Dress for any weather as these will be held outdoors.
Class will be held rain or shine or snow. It begins March 11 and costs

Check out this program if you're interested in improving your running technique!! "Eva's" runs today should have been enough of a sell for increased running efficiency.


WOD 2.23.08

Max Rounds in 12 Minutes of:
8 Dumbbell Muscle Snatches (each arm)
Burpee Long Jumps across the Lyceum

Great to see so many new faces early on a Saturday Morning!


WOD 2.20.09

Hang squat clean 3-3-3-3-3-3-3 reps

skill work:
Clean Grip Burgener Warm-up

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John gets comfortable.


Team Gymnastics

Pretty amazing demonstrations of strength, power, accuracy, balance, coordination, flexibility...


Post thoughts to comments and enjoy your day off!


WOD 2.17.08


50-40-30-20 and10 rep rounds of:



Foundations class did great again today! Please remember to do your homework and read CFJ Issue 15: Nutrition

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Look at all these athletes!

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From above

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"I can see Kevin's abs through his shirt!!" -Allison

Thanks again to every athlete that participates and makes CrossFit South Brooklyn so special. You guys and girls continue to amaze me every week with your intensity, integrity and friendship.


WOD 2.16.08


We had 4 PR's today! Great work, everyone!!

Sections 1-4 of The Burgener Warm-Up WMV MOV
Section 1: Power Position into a triple extension and shrug
Section 2: S1 + Scarecrow position with the elbows high and outside
Section 3: S1+S2 + External Rotation for a Muscle Snatch
Section 4: With the Bar overhead you transition from your pulling foot position into your receiving foot position. Make some noise!

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The hard soles of Olympic Weightlifting shoes:
Do not compress under load which eliminates instability.
Cause downward forces to be transfered more directly.
Have raised heels which increase the ankle's potential range of motion and lead to a more acute knee angle

These benefits are true for both the fast and slow lifts. You can purchase a pair Here


WOD 2.13.08

5 Rounds For Time of:
5 Presses
20 Lateral Jumps Over the Barbell
5 Squat Cleans
5 Thrusters

We worked on the Power Position and Scoop with PVC's.

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