February 2009 Archives

Set this WOD to "Mulch"

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Thursday 090226 (43)

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Post time to comments.

Compare to 040613.

Get Under it!

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Wednesday 090225 (42)

Push Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 18 November 2008.

New Keith DB snatch.jpg
New Keith finishing off the L-pullup, DB Snatch WOD looking strong!

Tuesday, 24 February 2009

Rest Day.

However looking over some of the sign-in logs, it would seem that more than a few of you owe yourself some workouts. So come on in and get some!




David P. shows what's up out in Vegas.

Studio 817???

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Monday, 23 February 2009

For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps

Post time to comments.

Don't worry 6:30 and 7:30 classes - Thor and I will figure out a good sub in case the rower is full.

7:00 Beginners - you probably should worry. Jack Bauer is back in town.





Seems that "Sneaking off to do some coke in the bathroom." has a very different meaning in CrossFit.





Today is the last day for people to pick-up and go through the various clothes and other items left from our Manhattan move. After today the clothing will be boxed up and shipped out to....well, that hasn't been determined yet, but it will definitely stop taking up valuable space in the gym.




For those of you waiting for word about the Pete's Pain t-shirts, they have our order information and will get back with us about how to handle the money/shipping matters. Hang on just a little while longer.

Your Squat is HAWT!

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Sunday 090222 (40)

Front squat 3-3-3-3-3 reps

Post loads to comments.

We're going to need a clean-up on aisle 3!

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Saturday, 21 Feb 2009

"Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Post time to comments.

Mainsite says these are squat not power snatches. Let's do them right and keep those L's tight.




Court and I cleaned up and out the side closet yesterday. There were a ton of clothes and shoes in there, mostly from Midtown 1.0 but it seems a few contributions were more recently acquired. Currently everything is on the bench against back wall as shown in the picture. Everyone has until Monday evening to get their stuff, get stuff they want, get stuff they want to sell, or get stuff that they want to donate out of there. Come Monday night, we're either going to dump it or donate it (suggestions welcome).


T-shirts, workout gear and more - all waiting to be taken home!


And why were we cleaning out the side closet? Well as most of you know, our traffic has been rather high as of late. Beginner's Classes have been running in high numbers, regular WOD turnout has been large at both 6:30 and 7:30 levels, and even Elements people have been coming in on the regular. So converting that closet to an additional changing room was seen as something that could be done to quickly and cheaply to remedy the situation. It will not be completed until once we wrestle that crumbling shower rig out of there next week, however right now it is usable as a quick changing room. Please to enjoy!


One more big step to go!

Rest Day!!!

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Friday, 20 February 2009

Rest Day!!!!

For those of you who have completed this 3-day cycle, relax. Get some sleep. Take some Advil.

For those of you who missed a day, come on in tonight and either make up something from this cycle or find out if Court has created something special for you...





CrossFit Brooklyn "True Hopper" Tournament Recap - Round Two

Part 1 - Battle of the Captains



[Scoring crisis averted. After discussions with the scorekeeper last night, I realized that the error was in how I was reading the scoring table. The core cause has been identified as a personal flaw of mine where, when growing up and learning to read, I was conditioned to read text from left to right. We're on track and to dismiss any false hopes, the Round and Overall outcomes stand the same as announced at the event.]

The first round is over. The competitors are plenty warmed up from the opening round and now it's time for them to face Round 2. The event selection process in this round will differ from the first round in this way - instead of the teams picking which member will participate in each event, they will be assigned an event based on the order which they were picked. After a hearty spin of the Wheel of Doom, the following events were selected...

For the team captains - 1/2 Tabata Row.

For the 1st picked teammate - 30 Knees to Elbows

For the 2nd picked teammate - Alligator Walk for a length of the gym (or 2 half-lengths).

The first event got off to a slow start as the judges debated if the win metric was to be based on total calories or true "Tabata" counting. Finally, it was decided that in the interests of maintaining a quality competition that the calorie total at each round would be counted and added together for a total score. After a few trial runs to set up the machine to do repeating 20/10 second countdowns, Nicole strode up to the machine to get this party started, completely unaware that Disaster was shambling up behind her at the same time...

Nicole G. & the famous "Purple Hoodie" - that proved necessary to keep her on the rower?



Nicole's first 20 seconds cranking away at the flywheel were a true testament to one determined athelte's drive to be number one. Unfortunately, the conclusion of the 20 seconds also determined that there was something wrong with the settings on the machine when the 10 second rest did not start it's count down immediately. Nicole was removed from the machine and additional tests were run to see how this could be fixed. Once it was confirmed to be operational, it was decided to skip the 1st team to give Nicole the change to restore her chi reserves. All eyes went to the next person in line - Daphney.

Daphney prepares to do some serious work...



Daphney's took to this event like a fish to water...but in a rower...but wait Daphney is in the rower, not the fish. Nevermind. The point is that this was her chance to prove her power capabilities after her last-place finish in the handstands of Round One. And prove it she did with a consistent performance of 6 - 6 - 6 - 6 for a well-earned 24 total score. While Shannon did not see the scores, certainly watching Daphney work clued her in to the fact that she would need to go all out just to be competitive.

Shannon - and from our recollection, she was actually this blurry when in motion.



Sometime in the future, historians will likely debate about the various "what ifs" that could be sprinkled around various aspects of strategy surrounding this 1/2 Tabata row but what is not debatable was the explosion of force that Shannon brought to bear in the first 20 seconds. Capturing an unprecedented *9*, she simply had to maintain an average pace to set a new high water mark for Teresa and Nicole to hit. And yes, clearly the price paid by the first segment showed in the later segments with the immediate fall to a 6 in the next cycle followed by a brief resurgence of effort to capture a 7 and then finishing up with a hard-fought 5. All together, 27 points were put in her column for the event.

Teresa goes heavy on power.



Where Shannon gave it all in terms of power, Teresa went with effort and enthusiasm. Unfortunately much of that raw energy was not initially channelled through the most efficient rowing style, but after receiving a few tips, she was back on her way towards a good showing. Still, some critical time had been lost in that first phase which held her towards a solid 5. The improvements started to show in the second and third phases where she pulled a pair of 6's. However that momentum could not be sustained and the final phase ended at a so-close-to-6-but-5, giving her a total of 22 as a final score.

Nicole G, without the hoodie that added the critical mass to keep her butt down.



Wrapping up this round, a well-rested Nicole G. stepped to the C2 again to give her all for an "Official" go at the rower. What none of the participants noticed at the time was that one key differentiator between her attempt and the second was the removal of her purple hoodie. While normally not a critical factor and certainly used to regulate body heat, the added effect of its weight in combination with that of Nicole G. was just enough to keep her on the seat. As her second run was without this necessary piece of equipment, she found herself powering her body off the seat repeatedly. Clearly her abilities and this show-stopping factor dueled head-to-head, resulting in a 6-4-6-4 score for a total of 20.

This set of events highlighted a rock solid performance from each of the Captains. At the end of this segment, the score between the 4 of them broke down as follows:

Nicole G. - 20 - 4th place (adds 1 point to her team)
Daphney - 24 - 2nd place (adds 3 points to her team)
Shannon - 27 - 1st place (adds 4 points to her team)
Teresa - 22 - 3rd place (adds 2 points to her team)

Turn in next time (I feel like spending all this time to do this...) when we'll wrap up Round 2!

Don't make me break out the "Easy" buttons!

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Thursday, 19 February 2009

For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

Repeating what was mentioned on the main site:
"Push-ups are honest push-ups. Handstand push-ups are 'nose to floor'."

Post time to comments.



Push-ups are easy - the buttons tell us so!







No time for the Round 2 Recap, sorry.

Wednesday, 18 February 2009

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.





CrossFit Brooklyn "True Hopper" Tournament Recap - Round One


It is now 12:30 and our competitors had slowly amassed together over the course of the past hour. The Harlem crew was definitely ready to go as they had arrived the earliest and so once we managed to get enough people involved - including Moon and Leslie - we started the show. First came some good warmup drills - nothing fancy - and then some quick PVC work to prep the mind and body for any barbell work. Right around this point, Ewen and Zach showed up, allowing Thor and Moon to bail out and be neutral parties for the purposes of judging and timekeeping.





The format for team selection was fairly simple (once Leslie explained this to me.) Having 4 women and 8 men, the women were made Team Captains. Each of the guys was assigned a number (1-8) and each Captain drew a slip with a number on it from the coffee can. Then the can went around again, so that every guy knew where they belonged. The teams then posed so that Thor could take their promotional pictures....


Nicole with teammates Juan (later, Jeff will sub in) and Mark.



Daphney with teammates Zach and Torch



Shannon with teammates Carlos and Ewen



Teresa with teammates Chris and Syncere


And then we made up the rest of the event on the fly hoping nobody would call bullshit smoothly stuck to our carefully crafted plan of how the Tournament was to be run. The Brooklyn instructors came up with 75 individual events and 15 team-based events that could be drawn. For the first round, 3 events would be drawn and each team could decide who amongst their members would do each event. Teams would get 1 through 4 points depending on in what place they finished in each event, with highest being best. The round winner would be the team with the most points after 3 events and the Tournament winner being the team with the most points after all 3 rounds. Also, it was made clear that whenever possible, the results of each participants efforts would NOT be revealed until at least following everyone had finished competing in that event and usually not until the entire round was complete.

And with that, Shannon stepped up to the Wheel of Doom and vigorously spun it 3 times to reveal balls numbered 5, 49 and 19. These corresponded to the following workouts:

15 jumping pull-ups (for time)
Hang on the rings (for time)
3 Minutes (total) of handstands



Event 1 - Jumping pull-ups

Juan, Zach, Shannon and Syncere elected to go in this first round and the jumping was fast and furious. In the first heat, Juan and Zach turned in nearly identical times (13:00 and 12:59 seconds, respectively), with Zach missing out on a wider margin due to a box slip about midway though. That left Shannon and Syncere to square off in the second heat. What started off as a close contest changed rapidly as Shannon powered her way through to a decisive event victory (11:81) while Syncere ran into problems resulting in a disappointing score of 21.97


Shannon shines, proving that she will be one of the competitors to beat in this tournament.



Event 2 - Hang on the rings - for time.

While the first event was measured in seconds, this one was clearly going to be measured in minutes. Each team put out their strongest grip people to try to dominate the field. Mark and Torch went head-to-head in the first heat on our high-suspended ring rigs. Torch is certainly a known powerhouse in both Brooklyn and Midtown while Harlem's Mark was respected as a solid CrossFitter, but his particular strengths were unknown to everyone as of yet. Once those two got on the rings, however, the time of speculation was over and the real battle began and it wasn't until 1 minute, 43 seconds that Torch's socks hit the floor. Mark hung in there for nearly a half-minute longer, finally dropping at the 2:09 mark. Then Chris went up against Ewen in another Brooklyn vs. Midtown match similar to Juan and Zach beforehand. Here the battle lasted longer until Ewen's grip finally gave out at the 2:08 mark while Chris forced himself to hold off until nearly breaking into 4th minute territory with his 2:52 time.


Chris is in the zone while Ewen is on the floor.



Event 3 - 3 Minutes of handstands

Where the first event relied on bursts of speed and the second a feat of strength, the last event of this round was definitely the most grueling and the most challenging of the three. The object was simple - hold a handstand for 3 minutes total during a running clock. After clarifying what constituted a proper handstand (heels on the wall) the competitors stepped forward to begin. Starting off was Daphney and Nicole - who clearly planed to capitalize on her gymnastic background in this event. The stopwatch started once those feet hit the wall.

Nicole went right smoothly into her inversion but Daphney had a little trouble launching into position at first, however she quickly recovered. Throughout this contest Daphney had difficulty maintaining the kind of form required to hold the handstand for long periods of time however what was most noteworthy was that she simply would not give up. Even as Nicole seemed ambivalent to holding the difficult position - only coming down a few times to shake out before capturing a total time of 3:45 - Daphney kept getting back on that wall over and over to a universally cheering crowd until she finished at the 7:32 mark.

Finally to close the event and the round, Carlos and Teresa approached the wall and kicked up at "Go" to begin their contest. And it was quite a contest with Teresa surprising the crowd with a stunning run that took her nearly to the 3 minute mark without coming down once! Her time of 3:10 was very nearly perfect. By contrast, Carlos started to struggle in the second minute and completed the event after a series of short stands to finish at 4:24.


Teresa and Carlos battle it out to finish 1st and 3rd, respectively for the event.

So at the end of round one, Daphney's team lead with 9 total points followed by Nicole's unit in second with 8. Right on their heels were Shannon's group with 7 solid points as well as Teresa's team with 6. The distribution is tight, the competition fierce and it's on to Round 2...

....Tomorrow! (or when I have enough time to write this much again....)


IMPORTANT UPDATE

After reviewing the final photo of the scoreboard, it appears that some computation and/or point-allocation errors were made on the original document. As a result, the corrected team standings at the end of Round 1 are as follows:

Nicole - 8
Daphney - 5
Shannon - 8
Teresa - 9

Corrections to further Rounds and to Overall Totals will be published in the upcoming Round Recaps.

The Supreme Court is back in session!

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Tuesday, 17 February 2009

Squat clean 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 28 October 2008.






The First(!) CrossFit Brooklyn "True Hopper" Tournament for Yearlings was a surprise hit!


The participants strike a final pose at the end of the event.

Thank you to all who participated in any way - from the instructors who came up with ideas to those who just showed up to play (or to watch and played anyway.) Clearly everyone's help was needed to make this as strong of an event as it was. Chris and Nicole deserve all due credit for proudly representing CrossFit Brooklyn. Still, even with their contribution, we were a little short on "yearlings" so I would also like to thank members of the veteran crew/audience who stepped up to play: Ewen, Jeff, Juan, Torch, and Zach. Special thanks also must go to Thor who served as timekeeper/referee/idea guy AND photographer (see his pictures here) and especially Leslie who kept careful track of the scoring swamp that really kept this from turning into an "Um....*everyone* is a winner!" outcome. And finally a huge thank you goes out to CrossFit Harlem (Carlos, Daphney, Mark, Shannon, Teresa, and Syncere) - your crew did more than participate, your being there actually enabled this event to happen!

I'll post up more details about the Tournament in the days ahead.

Alligator survivors, Ewen and Mark, reflect on how they survived.








Last call for Pete's Pain t-shirts. Monday was the original deadline but because everything got so hectic yesterday, the deadline has been extended to midnight just so a proper "last call" could be issued. If you want a shirt, please say so today!

Wow - what a day!

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Monday, 16 February 2009

TOURNAMENT!!!!

The winning team celebrates following the conclusion of a hard-fought contest.

Sunday, 15 February 2009

3 rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

Post time to comments.





This report just in from local news services: "The entity that identifies itself as the dreaded Wheel of Doom has, according to unnamed sources, been spotted slowly making it's way closer to what we understand to be an area gym known as 'CrossFit Brooklyn.' Given the inability of local military and police units to stop this infernal machine, it seems inevitable that the wheel will arrive there tomorrow, at 12:00 in the afternoon. Shown in this exclusive photograph with a safety pin in the background to demonstrate scale, this contraption has proven to be a juggernaut of single-minded purpose. Please stay tuned to this station for further details as they become available to us...."



The CrossFit Brooklyn "Yearling" Tournament is tomorrow! To make it more fun and interesting we've opened the doors to area CrossFit gyms and some are planning to come in number. Don't forget the key points!

Purpose: To allow the newer CrossFitters of the NYC area to meet and test their skills in a friendly, team-based contest.

Qualified Participants: Individuals who started CrossFit in May of 2008 (the unofficial birthmonth of CrossFit Brooklyn) or later.

Where: CrossFit Brooklyn - 817 Metropolitan Ave which is closest to Graham Ave on the L line.

Start Time: Noon. Will probably take us half an hour to get through registration and such. The length of the Tournament will depend on the number of participating teams and any adjustments we make because of that to the number of workouts but we're hoping to run 3-5 hours or so.

Cost: $0. We're doing it for the love of the game.

Format: 3-person teams that are composed through random selection will compete in 4 total rounds. Each round may have up to 3 events.

Workout: Will be CrossFit-type feats (not full WODs) featuring all manner of equipment and bodyweight-based exercises. Each workout will be drawn from a bingo hopper just prior to the actual round. No participant will know of the workout - or range/type of workouts - in advance of the Tournament.

Supplies: Bottled water will be available.

Happy VD!

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Saturday, 14 February 2009


Seven rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

Post time to comments.

Fran is way scarier than Jason.

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Friday, 13 February 2009

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Compare how awesome you have become to back in 03 December 2008.




Alex F., one of our own resident members, is in contention to participate in a fantastic "reality show" series that could really assist his already-noteworthy bicycling career. Luke S. created a fantastic audition tape for him and here is the first cut.





If you look up "Alley Cat Race" in YouTube, you will likely be entertained. Oh, and here is the final edit....


Good luck, Alex!




Following up on yesterday's post about Pete, the "Pete's Pain" workout has been announced.

"Pete's Pain"

50 tyre flips
50 sledgehammer strikes
400m farmer's walk, 2 x 48kg KB

We may have to try that one out - although gripping both a 32kg and a 16kg kettlebell in each hand is going to be...challenging. Barbells down the street, anyone?

Rest up - more is a'comin'.

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Thursday, 12 February 2009

Official site says Rest Day. But for those of you who have been resting a-plenty this week, it is a great day to come in and make up one of the WODs from the last cycle. In particular, the house "Cindy" record is still up for contention on this last day, so come on in and make yourself famous!



It seems that these days the general news appeals to the masses in a cooperative relationship that often leaves a lot of important, complex, and/or interesting information out because it is "too depressing" or "not in my backyard". Broader, in-depth coverage about such issues has to be sought after because the "low hanging fruit" of information these days seem to concern who got what bonuses on Wall Street and how hard Chris Brown is to have hit Rihanna. Just for a moment, however, I would like to point out that some of these faraway events show that the world is much bigger - and smaller - than one might think.

This past week, recent brush (or bush...depends) fires have been sweeping across parts of Australia and have been destroying homes and even entire towns. As it currently stands, nearly 200 people are known to have died in these fires and nearly half again that many are missing. However from my admittedly limited perspective, this seems to be the most resounding image I am aware of that has emerged from this tragedy.

australia-koala2_1293819i.jpg

AP Photo

When in reality the situation looks a lot more like this - forensics teams looking for bodies of unfortunate people who could not escape the flames.

australia-fires_1294621i.jpg

EPA Photo

What does this have to do with CrossFit? It so happens that Jamal is in Melbourne, Australia (and is fine) and checked out the CrossFit scene there. He reported that one of the CrossFit Melbourne co-owners/instructors, Pete Trapp, lost his house and pretty much everything in it in one of these fires. Fortunately, he got his family out (a 2-year old son and his 7-months pregnant wife) and stayed behind with neighbors in a desperate attempt to try to defend their homes. What happened next was so intense that it made the newspapers but the good news is that he is out of the hospital now and his family is ok.

PeteTrapp.jpg

The Daily Telegraph

The local CrossFit community is coming together to try to help Pete and his family out. There have been donations of supplies, of cash and the gym has a Workout/Fundraiser event planned (WOD is "Pete's Pain") this weekend and they are making a "limited edition" run of a t-shirt to raise even more money for Pete and his family. If you are interested in one of these shirts ($50 AUS, or approx $33), please write the Contact Us email and indicate so. I have spoken with the owner, Adam Stanecki (who visited Midtown in August if you recall), and we believe it would be best if the NYC people put in one big order to save on shipping costs and overall hassle. From there we'll plan to work out a Paypal deal (if you don't have Paypal, don't worry - we will work it out) to send the money. They want to get this settled quickly, so let's have the cutoff be Monday. If you don't want a shirt or want to send even more, hop on this thread and pledge to contribute to the fundraiser this weekend.

Petespain.jpg

And of course, if you want to help in general, the Australian Red Cross is accepting online donations.

Today's Torch Forecast: Gleeful.

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Wednesday, 11 February 2009

For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders

Post time to comments.





Nicole W.'s real-world demonstration of the difference between over-thinking what one can do and what one can actually do. She came in with the goal of possibly getting close to her previous PR of 190. Seeing much more potential in her early lifts, we slowly ramped up the weight without letting her know the actual value. Here she is shown lifting what she will later learn is 220, the new PR. Nicole G., Thea, Wu Sisters - you're next!




Just a quick announcement about the Tournament on 16 February. Because we don't have that many participants ready on the Brooklyn end, we are opening the gates to allow for all Manhattan members who started CrossFit after Brooklyn opened (say, around May/June 2008) to participate. We still plan to randomize the teams, however, so there will not be an "Affluentards vs Hipstards" theme during this event.



Almost forgot. I know sometimes it's hard to maintain good diet discipline at all times. It can be trying to make those store runs possibly even multiple times per week (given storage requirements, fresh produce needs, etc), but please consider that our urban density does make it fairly easy for us NYC folk to pop out to the store to get some food compared to most places. This is especially true when compared to organizing a shopping trip in remote areas of Alaska...

And now, the deadlift...

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Tuesday, 10 February 2009

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare waaaaay back to 19 August 2009.





Cindy brought out the best in everyone. Here are the top scores so far.


As you can see by just looking at the top 3 mens and top women's score, we had some great scores for yesterday's Cindy. Remember, if you still have not yet done it, you have until the end of this Thursday's Rest Day to give this a shot to get on the board. Oh - and remember, this must be done "as RXed" - and as Justin reminded us last night, that means no buttball!

This is for the board....

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Monday, 09 February 2009

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments. The top 3 Cindy scores for men and women go up on the wall.

Compare to 21 December 2008.





Also, with the Tournament coming up next week, could those who plan to participate please mail the Contact Us account so we can get a good count? Thanks!

Rest Day!!!

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Sunday, 08 February 2009


Rest Day! W00T!!!

rest day is sorely needed..

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Saturday, 07 February 2009

Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

As we only have one rower, we will be subbing 25 box jumps for the row.

Remember: The bar goes up!

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Friday, 06 February 2009

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post those loads to comments.

Compare to that magical day when the heat came back on - 29 December 2008.




Meanwhile, here's a snip from a Yelp review of Murray Hill's Club H Fitness...

"In the gym, there's always a full pitcher full of sliced lemons and sometimes oranges for those who don't have waterbottles. There are TVs on every treadmill machine and the weighmachines are split into two diff sides of the room so that it's not like how it usually is at all other clubs (all the men on one side weight lifting while all the women are on the other side on treadmills & elipitcals)."

I'd love to arrange a challenge between some of their best members with yesterday's WOD and a *random* selection of our members and see if their scores look anything like these...

....I would even supply the orange slices.


Oh - I should mention that Crossfit Brooklyn does have a Yelp page over here. If you have a few, consider leaving a review for us. If it's about something we are doing right, good. If you have a critique for us, even better as identifying and solving problems is something we want to do for you.




Here's a guy who really decided to make a physical transformation.

Thursday, 05 February 2009

Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows

Post time and kettlebell weight to comments.





Congratulations to Adam who, as of last night, became our newest Elements graduate!

Hump Day Rest Day

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Wednesday, 04 February 2009

Rest Day, for those who earned it by going strong for the past few days. For the rest of you, come by the gym tonight and see what fun Sam and Erica have in store.




Tournament Update:

1) In response to questions about team formation, you do not have to worry about coming up with 2 teammates to participate. There will be a system put in place before the tournament starts to make sure that everyone gets to play, nobody has to cajole their friends to play, and that nobody winds up being "last picked" and possibly reliving some old playground experiences.

2) Another aspect of this tournament that makes it a little different involves tracking the scores - particularly the timing. Because of the real limits of space and equipment, it will be likely that not all the teams will go head-to-head in a round of competition. So to avoid subsequent teams benefiting from knowing an earlier teams time/rounds and "hitting the gas" to make that goal, time information will not be released to the teams/audience nor will timing be allowed by other team members.

This means that for each round, all teams are operating "blind" as to their status until the end of the round. And by extension, this means that all participants would be advised to go as hard as they can when it is their turn to perform.

Keep following this blog for more details!




Researchers at CrossFit Brooklyn Labs are constantly developing new and interesting WOD ideas.

Just 25 lifts...how heavy could it be?

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Tuesday, 03 February 2009

Back Squat 5-5-5-5-5 reps

Post loads to comments.

This last came up on 24 December 2008 but given the holiday, most of you may have missed it. So for comparison's sake, look back to the time previous to that - 30 September 2008.



The CrossFit Brooklyn newsletter for February has just been released! Among other news, this month's edition announced our upcoming "True Hopper Tournament for our Yearlings." This event will be held on 16 February 2009 at High Noon! Some of the initial details are in the newsletter so if you did not get one (well...two, actually...my bad) then just write to our contact address to get a copy and be added to our mailing list so you do not miss out on anything else.




Ryan shows the price he paid for his PR in yesterday's "30 Muscle-ups for time"

We've got the rings - you bring the rest.

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Monday, 02 Feburary 2009

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Compare to 26 September 2009.

As mentioned over the weekend, CrossFit Brooklyn is rolling forward on new tires. Nicole couldn't resist, so as soon as they were cleaned up, the flipping began!

First, the little one to test out the weight...

So fast she's blurring!!!


Then the second one...

Dressing to match our house colors is nice, but not required.


Board challenge - submit ideas for names of the new tires!

A beautiful day for a little running!

| | Comments (612)

Sunday, 1 Feburary 2009

"Kelly"

Five rounds for time of:
** Run 400 meters ** - WODoR submissions for "400 Meter Run" are welcome.
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

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