Sunday
Oct052008

Partner WOD 10.05.08

In this workout you and your partner must cumulatively complete the prescribed reps.  Only one person may be working at any given time.

75 Med Ball Tosses
150 Box Jumps
150 Knee To Elbows
150 Walking Lunges
150 Sit-Ups
75 Med Ball Tosses

Post time, partner and strategy to comments.

Accessory work
Stretch/Foam Roll

IMG_0351
Sal

Aimee Anaya's new Blog
A philosophy of Strength and Health

Thursday
Oct022008

"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups

4 Handstand Push-ups

8 2-Pood Kettlebell swings

Post rounds completed to comments.

Accessory work
Mobility Drills

test by steven burtondaniel tiff finals076
Steve Burton Daniel Photography at CFSBK

Some classic journalism for the newbies:
God's Workout
New York Times
Getting Fit, Even if it Kills You New York Times

High School Girls' Weightlifting New York Time (video)

Wednesday
Oct012008

Back Squat

3-3-3-3-3

Post loads to comments.

Accessory work
Mid-Hang Muscle Clean
Tall Cleans

P1000518
Kent

Note:
The white towels by the dry erase boards are to be used for wiping down sweaty equipment.  Abmats, stretching mats, benches and anything else you leave a puddle on should be cleaned up immediately after you're done. These towels are Not for personal use and should be put in the green bin when you're done.  Please bring your own towel if you'd like to wipe yourself down after a workout.

5 Foam Rolling Exercises Kinetic Fitness
How it's made - Bacon

Monday
Sep292008

WOD 9.29.08

4 Rounds For Time of:
10 Handstand Push-Ups
10 L-Pull-ups

Post time to comments.

Accessory work
Weighted Hip Extensions 8x3
Basic Bounce or Double Under Practice- 10 minutes

IMG_0999
Coach Shane

The Relaxation Response
Have you ever experimented with regular meditation or relaxation techniques?

Sunday
Sep282008

Deadlift

2-2-2-2-2

Post loads to comments.

Accessory work
Clean or Snatch Technique work
Knees to Elbows 3x12

IMG_1156
Fight Gone Bad Athletes!

FGB Photo Album 1 by Sean
FGB Movie 1 by Don
FGB Photo Album 2 by Bethany

Friday
Sep262008

FIGHT GONE BAD!

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Todays fight is 3 Rounds. The stations are:

Wall-ball: 20/14/10 pounds   10/8 ft target. (Reps)
Sumo deadlift high-pull: 75/55/45 pounds (Reps)
Box Jump: 20"/15"/10" (Reps)
Push-press: 75/55/45 pounds (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Today's workout is a charity event, normal classes are canceled and only preregistered athletes may compete in the event. Spectators are welcome!

IMG_0643
Edgar goes Chest to Bar

Check out this FIGHT GONE BAD WIDGET that lists every affiliate and how much they raised.
CFSBK has raised 7,303.01 to date. Great job, everyone!!!

Thursday
Sep252008

Front Squat

2-2-2-2-2

Post loads to comments.

Accessory work

21-15-9 reps of
Dumbbell Snatch 40/25
Pull-ups

Accessory WOD Demo

P1000335
Anne and Rob

FIGHT GONE BAD at CrossFit South Brooklyn
Competitors: 29
Teams: 6
Money raised to date: $5,187.00


Movement Standards:

Wall Ball Squat below parallel / Ball Hits target at 8' or 10'
Sump Deadlift High Pull Both bumpers on floor / Bar to or above clavicle
Box Jump  Both feet on floor / On box with hips open
Push Press Racked touching chest / Fully extended arms with the ears visible from profile
Row N/A

If you have a mobility issue which prevents you from hitting the standards please inform your score keeper before your heat.

Hamstrung
CrossFit Virtuosity
(featuring coach Jacinto!)