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Fantastic choice! And such a great photo!
Commented May 12, 2011 on WOD 5.12.11 at CrossFit South Brooklyn
WOD 5.12.11
3 Rounds for time of: Row 500m 10 Power Clean and Jerks, 155/105 Run 400m 10 Toes to Bars Post time and Rx to comments. CFSBK May Athlete of the Month: Melissa L! Days are getting longer and apparently going by faster as we get into the warmer weather! Apologies for this months AOM article t...
Also most of these places are BYOB, so drink em if you got em
Commented May 7, 2011 on Fran at CrossFit South Brooklyn
Fran
21-15-9 Reps for time of: Thrusters 95/65 Pull-ups Post RX, times and experience to comments Compare to 12.13.10 Look Ma, No Hands! We flipped the script! New Group Class Strength Cycle Programming For this cycle we're shaking things up a bit in our group class scheduling. Here is the sched...
ATTENTION TACO EATERS!!
Here is the itinerary for this evening:
5:30: Taco appetizers at Tacos Xochimilco 4501 5th Ave btwn 45 and 46th.
6:30: Tacos Matamoros 4508 5th Ave
After 8pm the Tacos El Bronco truck on the corner of 5th and 43rd (we may also hit their restaurant on 4th and 44th.
Sometime after that - Oaxaca on 4th btwn President and Carroll. Then a homemade Choco Taco to finish the night.
We may hit a few other places here and there, but those are the landmarks we'll try to stick to. We plan to stay down in Sunset Park for the bulk of the taco take down.
You can keep up to date at http://twitter.com/therewillbetaco
Also feel free to text me at 917.626.2816 to see where we're at.
TACOS!!
Commented May 7, 2011 on Fran at CrossFit South Brooklyn
Fran
21-15-9 Reps for time of: Thrusters 95/65 Pull-ups Post RX, times and experience to comments Compare to 12.13.10 Look Ma, No Hands! We flipped the script! New Group Class Strength Cycle Programming For this cycle we're shaking things up a bit in our group class scheduling. Here is the sched...
http://www.dandyboy.com/mm5/merchant.mvc?Screen=PROD&Store_Code=dandyboy&Product_Code=IC001&Category_Code=Featured
Commented May 5, 2011 on Kettlebell Snatch at CrossFit South Brooklyn
Kettlebell Snatch
Work up to a 2 Min Max Rep Snatch Test *Athletes can switch hands as needed during the 2 minutes Post load and reps to comments. Back Off Week Annie Ladder For 15 minutes complete 10 Double unders, 10 situps then 20 Double unders, 20 situps then 30 Double unders, 30 situps then 40 Double unde...
Oh it's a wee stretch, but nothing he can't handle.
Commented May 4, 2011 on Kettlebell Snatch at CrossFit South Brooklyn
Kettlebell Snatch
Work up to a 2 Min Max Rep Snatch Test *Athletes can switch hands as needed during the 2 minutes Post load and reps to comments. Back Off Week Annie Ladder For 15 minutes complete 10 Double unders, 10 situps then 20 Double unders, 20 situps then 30 Double unders, 30 situps then 40 Double unde...
Hi all!
Jeremy's birthday is this friday. Last year, he attempted to eat 33 tacos for his 33rd. He was a few short, and so is determined to get all 34 in this time.
This Saturday at 5pm, come out for a massive taco crawl! To RSVP and for more details, go here:
http://www.facebook.com/event.php?eid=201683293203342
Commented May 4, 2011 on Kettlebell Snatch at CrossFit South Brooklyn
Kettlebell Snatch
Work up to a 2 Min Max Rep Snatch Test *Athletes can switch hands as needed during the 2 minutes Post load and reps to comments. Back Off Week Annie Ladder For 15 minutes complete 10 Double unders, 10 situps then 20 Double unders, 20 situps then 30 Double unders, 30 situps then 40 Double unde...
Awesome photo Shane! You look so profesh.
Commented Apr 22, 2011 on Rest Day at CrossFit South Brooklyn
Rest Day
Coach Shane without his signature hoodie and sweats **Reminder: No group class this Sunday at 12PM** Underneath the Hoodie: A Coach's Spotlight By Margie Lempert We thought it might be fun for you all to find out a little more about the people who subject you to squats, burpees and the na...
I love that my Dad just emailed me this to ask whether the movements are legit:
http://www.details.com/style-advice/the-body/201103/weights-free-workout-the-body-exercise#intro
We are so mainstream!
Commented Apr 12, 2011 on Rest Day at CrossFit South Brooklyn
Rest Day
Sam M's Overhead Position Relive the memories! Check out this album from the 2009 North East Regional Qualifier hosted by CrossFit Albany. Coaches Margie and David were major organizers for this event and we had a ton of SBKers either compete or volunteer as judges. Good times! It's getting...
Kahrin,
Per your question yesterday:
Always use chin up grip (palms facing you) and work strict chins/negatives. Negs should be worked very slow with low volume, cause they'll scorch you. Maybe 3 sets of 3-5.
Hang from the pullup bar as long as you can.
Pick up heavy kettlebells and walk around for a while.
Bench press and do pushups on a regular basis. Ie work on your pushups at least three times a week.
Deadlift.
Commented Apr 11, 2011 on Clean at CrossFit South Brooklyn
Clean
2-2-2-2 Heavy Double Clean Pulls 120%x3x3 Base this % off your best heavy double Post loads to comments. (e3/4) compare to 4.4.11 At the top of every 2 minutes, complete the following couplet: 16 Lunge jumps (8 each leg) 16 Sit-Ups Rest the remainder of the two minutes. Repeat 5 times. Post...
Word to the wise:
IF you are prone to nut butter addiction
AND you are a Co-op member
DO NOT buy the Go Organic Hazelnut butter
For the love of God, help!
Commented Apr 6, 2011 on Back Squat at CrossFit South Brooklyn
Back Squat
3-3-3 Heavier than last week Post loads to comments. (E4/8) compare to 3.30.11 Superset the following two movements: 3x10 Good Mornings at 40-50% of triple (do not let weight compromise form) 3x10 Barbell Ab Rollouts from Knees Post loads and experience to comments. "The Pest" Strikes Again...
BSQ
Press
hill sprints
Commented Apr 6, 2011 on Back Squat at CrossFit South Brooklyn
Back Squat
3-3-3 Heavier than last week Post loads to comments. (E4/8) compare to 3.30.11 Superset the following two movements: 3x10 Good Mornings at 40-50% of triple (do not let weight compromise form) 3x10 Barbell Ab Rollouts from Knees Post loads and experience to comments. "The Pest" Strikes Again...
Congrats Josh! Welcome to the AOTM club
Commented Apr 5, 2011 on April's Athlete of the Month! at CrossFit South Brooklyn
April's Athlete of the Month!
Josh Martinez! Spring time brings us a new AOTM here at CrossFit South Brooklyn. And just like March certainly did not go out like a lamb, we are honoring one of our lions...Josh Martinez!!! Josh is relatively new to the CrossFit game but has made a big impression during his time with us. We...
Katie - I think you need to be more aggressive (and therefore more efficient) with your jumps. Try 20 lb jumps.
Commented Mar 30, 2011 on Back Squat at CrossFit South Brooklyn
Back Squat
5-5-5 Increase load each set to find a HEAVY set of 5! Post loads to comments. (E 2/8) Compare to 3.26.11 and 8.18.11 With a partner, complete the following work for time: 100 KB Swings 2 pd/1.5 pd 2000m Row Partition the work anyway you see fit, only one athlete working at a time. All work ...
DMak!
I am moving tomorrow, so I will bring the chairs over the gym either today or tomorrow. If you like them, sold!, if not they can be a classy addition to the gym.
Commented Mar 29, 2011 on Rest Day at CrossFit South Brooklyn
Rest Day
David addresses the masses before Sectionals WOD 1. Happy Birthday Billy K.! _________________ Sectional Workout #2 is scheduled to be announced this evening! Any guesses on movements or what kind of WOD we'll see this time around? Anything CFSBK competitors want to see? Anything you hope...
Samir - Low bar allows you to recruit your posterior chain (ie ass and hams) much more than high bar position because of the angle your torso has to take in order to accommodate the bar position. This means you are training more muscle groups at once and will ultimately move more weight.
One could high bar box squat, sure, but one of our main intentions is to cue you physically to find and engage your hamstrings (as well as develop power/speed etc).
Commented Mar 26, 2011 on Box Squat at CrossFit South Brooklyn
Box Squat
60%x2 Every Minute on the Minute for 10 Minutes Post loads to comments 5 Rounds for Max Reps :30 Dumbbell Thrusters :30 Rest in Plank Position Post total reps and wt to comments. Ben Bierkraft and Baby Kenyon compare to 12.2.10 Metro Dash is coming! The Metro Dash an adventure obstacle ...
All -
I am selling a couple pieces of furniture. Take a look and let me know ASAP if you are interested:
http://newyork.craigslist.org/brk/fuo/2282947138.html
Commented Mar 24, 2011 on WOD 3.23.11 at CrossFit South Brooklyn
WOD 3.23.11
Back Squat 1-1-1 Press 1-1-1 Today's Max Effort Lifts are Pre Tests for the Upcoming Strength Cycle! Post loads to comments. Final Day of Back Off Week Baby Felix dreaming about the 2035 CrossFit Games Congratulations again to Yoshi and Josi on the birth of their first son! Congratulatio...
I love that Katie.
It just may show up soon...
Commented Mar 22, 2011 on Rest Day at CrossFit South Brooklyn
Rest Day
Baby Brash. Compare to 10.20.10 Congratulations to Coach Margie on her 120lb Bench Press PR! "Helen" is a staple CrossFit workout consisting of three rounds for time of: a 400m run, 21 Kettlebell Swings and 12 pull-ups. Take these three movements and make your own version of "Helen". The w...
It sort of reads like I PR'd my bench press by 120lbs, doesn't it? That would be righteous. Thanks y'all! Just a couple pounds off bodyweight - I'm zeroing in!
David programmed all the cool Helen variations!
Commented Mar 22, 2011 on Rest Day at CrossFit South Brooklyn
Rest Day
Baby Brash. Compare to 10.20.10 Congratulations to Coach Margie on her 120lb Bench Press PR! "Helen" is a staple CrossFit workout consisting of three rounds for time of: a 400m run, 21 Kettlebell Swings and 12 pull-ups. Take these three movements and make your own version of "Helen". The w...
SINK!!!!
Commented Mar 15, 2011 on Rest Day at CrossFit South Brooklyn
Rest Day
JUST like our Paleolithic ancestors. We Want YOU to Join Team CFSBK! The first WOD of the 2011 CF Games Open Sectionals will be announced tonight. We have a number of athletes already slated to compete but we really want to cheer YOU on. We want to encourage any athlete who can do the WOD R...
Hey all,
Some of you may remember Chip Conrad of Body Tribe when he came out last summer to give a workshop. A good friend of his is moving out to do Teach for America and is looking for both a place to crash next week and leads on apartments.
If anyone would be willing to host her for a couple of days and/or knows about sublets/apt etc, please email me:
margie (at) crossfitsouthbrooklyn (dot) com
I hear she deadlifts 300. Not too shabby.
Thanks!
Commented Mar 15, 2011 on Rest Day at CrossFit South Brooklyn
Rest Day
JUST like our Paleolithic ancestors. We Want YOU to Join Team CFSBK! The first WOD of the 2011 CF Games Open Sectionals will be announced tonight. We have a number of athletes already slated to compete but we really want to cheer YOU on. We want to encourage any athlete who can do the WOD R...
Jenna, to clarify (as Malcolm said) The Farm on Adderley Road is in Ditmas Park and is awesome.
Flatbush Farm (or Farm) is on Flatbush in Park Slope is not so awesome.
Commented Jan 4, 2011 on Rest Day at CrossFit South Brooklyn
Rest Day
Pork Tenderloin with Marinara Sauce/ Pork Tenderloin with Aji Sauce Roasted Pork Tenderloin with Vegetables By Christian Fox Here’s a great, simple, way to enjoy either of the two sauces from the last recipe installment. If you have the sauces on hand (you do, right?) then most of the pre...
Avi- that IS Jeremy smiling.
Hello all! The powerlifting comp will be wrapping up tomorrow with the super heavy weights (think men Alec's height but with another 100 lbs) hopefully I will be seeing a rather famous US lifter named Brad Gillingham pull 400kg (880 lbs).
It has been a fun week so far but I am looking forward to part 2 in Namibia. Time for some wildlife!
Commented Nov 12, 2010 on Rest Day at CrossFit South Brooklyn
Rest Day
Nice Shirt! (Front Row: Herschel, Shane W-Back Row: Nick P, Laurel M, David O, Sam S, Adrian B, Jeremy F) Dan Reshef's Birthday Celebration! Mr. Rx'd is having a birthday party and you're invited! Come out this Saturday, November 13th to help celebrate. Here's the details: Branded Saloon 603...
I hope the Marathon goes well for you ladies!! Pre-congratulations!
Hello from Potchefstroom south Africa! I am here with Andy getting ready to spend the week watching some strong people move lots of weight. Will update soon.
I ate biltong today- S African beef jerky sticks. Snappy mild and fatty. Quite delicious.
Commented Nov 7, 2010 on "Angie" at CrossFit South Brooklyn
"Angie"
For Time: 100 Pull-Ups 100 Push-Ups 100 Sit-Ups 100 Squats Post time and Rx to comments. compare to 9.19.09 or "Half Angie" 3.3.10 Juliana's HSPU's Bon voyage to Coach Margie who left for Safari in Africa! Margie will be back in about a month, stay tuned for updates from her adventure, i...
David dear, maybe if you seasoned your food a little you'd be more likely to continue making it. A little salt and pepper. Maybe some garlic. Just a thought
Commented Nov 7, 2010 on 6 Minute "Isabel" at CrossFit South Brooklyn
6 Minute "Isabel"
30 Snatches for time The competiton loads for "Isabel" are 135lbs for men and 95lbs for women. Attempt find the most weight you can Snatch for 30 reps in under 6 minutes. The goal is to scale this workout so that you can achieve the metabolic stimulus of a short, intense workout. Your scale wi...
SO good
http://www.youtube.com/watch?v=Lr7VinDUCm4
Commented Jun 30, 2010 on Front Squat at CrossFit South Brooklyn
Front Squat
3-3-3 (5/8) Sets Across Post loads to comments. compare to 6.26.10 3 attempts at: 500m Row Post times to comments. David M and Ariel K World Class Fitness in 100 Words Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support ...
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