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Advanced: 3-3-3-3-3
Beg/Nov: Work up to a sub maximal Heavy Triple

Post loads to comments.

"Tabata" Double-Unders
Alternate :20 of work followed by :10 of rest for 8 rounds.

Today's rest periods will take place at the bottom of a mature squat.  If you don't have double unders, spend 10 minutes practicing.

Post highest round, lowest round and total reps to comments.


September Athlete of the Month

September brings out the best AOM yet, our entire community! We coaches would like to honor you all, and this is the forum to do it in. You come to  Degraw street from near and far, even spending up to an hour on a bike or a subway car to train with us. You come to us early in the morning before work or school, you make time in your lunch hours to WOD with us, and you even make it in in the evening after a long day spent at a desk or caring for kids. You do ‘shifts’ at the gym, caring for your children while your spouse gets their WOD on. You’re willing to hold someone else’s kid so that their mom or dad can finish up at the end of a class. You make time for not just the fitness aspect of CFSBK but you also put in hours and energy to volunteer at events both in-house and on the road. You do your best to learn the names of the people who are squatting and skipping rope next to you. You cheer, hoot, and holler encouragement at your people. SBKers are YOUR people...You lift hard, you row hard, and you push yourself and everyone around you to be better. You are coachable. You are humble, and eager to help a new member feel right at home. You travel and visit CrossFit gyms around the country and world at large and represent South Brooklyn well. You are proud, if not even a little conceited, that you work out at CrossFit South Brooklyn. You bring your dogs into the gym so the dog-less among you can get a little canine love in the form of a belly rub or a lower leg tongue bath. You socialize outside of the gym with other SBKers and know how to show love the Brooklyn way, whether or not you were born here. Most of all, you ‘get it’. You are not selfish and you love to see people do well, which is a big part of why we do well.

Thanks to all you special people who make CFSBK what it is and are part of our team. It doesn’t exist without you.
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Elyse Umeda Does Mainsite's OHS/FSQ/BSQ Heavy Singles WOD

Reader Comments (22)


Second cut from the CFSBK meatshare; this time a filet mignon.

So far my assessment is that this is some of the finest beef I've eaten. I don't know what the price per pound is, so perhaps it's also the most expensive beef I've eaten - I have no idea. The taste, however, is just short of astonishing.

September 19, 2011 | Unregistered Commentermichele

Press: 75-85-90-95-100(f third rep)
Tabata: 44-20-16-24-16-24-14-24 Single Unders, first round was unbroken, after kept landing on the rope :(

September 19, 2011 | Unregistered CommenterBilly Keefe

I just browsed through the FGB pics that have been posted on flickr... They are awesome. Fox, the crowd may not have been as rowdy when your heat went off, but the pics of you in the vest are priceless. You are a monster.

Can't decide which photographer was able to capture the most magical image of the day. Between Melissa's hair on box jumps and Matt U's ass on wall balls, there are just too many to choose from. I think it might have to go to DO's team shot, though. Whereas everyone else chose to do gun poses, you guys chose to all spoon each other. Well done.

September 19, 2011 | Unregistered CommenterJenna J.

SBK Coaches, you are the back bone of the CFSBK community! You advise us, push us, and celebrate everyday with us. Many thanks for creating an amazing atmosphere, for constantly helping us make our gains, and for the friendships we all have and continue to build. You're awesome and we couldn't do it without you! (Well we could... but it wouldn't be as fun). Thanks for everything!!! JZ

September 19, 2011 | Unregistered CommenterJackie Z

Hear, hear.

September 19, 2011 | Unregistered Commentermichele


Ground beef made very good meatballs. Pork sausage was really good, albeit maybe a bit salty. Sirloin was really, really good. everybody loved it. Made pulled pork, maybe the tastiest I have ever had.

Veggies are great too. Kale was good, mixed greens pretty good, tomatoes very good. Garlic great in the pulled pork.

September 19, 2011 | Unregistered CommenterJR

Love, love, love the FGB photos!

September 19, 2011 | Unregistered CommenterStella

today's post is fantastic. i am so proud to be a part of CFSBK!

September 19, 2011 | Registered Commenterellie june

Insert mutual agreement with love fest here, going both directions, towards the coaches and towards the other members of the gym. I never thought my freaking gym would be such an integral part of my life.

Another reason I love working out at CFSBK is the friendly competition, for basically the reasons in this article: http://www.nytimes.com/2011/09/20/health/nutrition/20best.html?_r=1&seid=auto&smid=tw-nytimeshealth&pagewanted=all

September 19, 2011 | Unregistered CommenterJoel W

This is so far one of the best choices for athlete of the month! Each one of you makes sbk so special and you deserve to be recognized!

Noon class!
65x3, 75x3, 85x3, 90x3, 95xf
-95 would have been a 1rm so I knew I was pushing it. Happy about 90 for 3 though!

Tabata double-unders didn't go well. Total 87.
My calves were still killing me from fgb and I didn't really wanna jump. Had to spend several mins foam rolling/lax balling after.

September 19, 2011 | Unregistered Commenterlady fox

Apparently being Aotm has shut everyone up, so I'll have to open my big mouth and say congratulations people! Nice work-- u deserve it!

Anyone remember what the "community" at NYSC was like? Ha!!!

September 19, 2011 | Registered CommenterRob Is

Where does one get to view the FGB photos?! Let me see! Let me see!

Excellent choice for athlete of the month and I echo all previous sentiments. This is an incredibly unique environment I am proud to be a part of.

September 19, 2011 | Unregistered CommenterDeb


September 19, 2011 | Unregistered CommenterJoel W

Thank you!

September 19, 2011 | Unregistered CommenterDeb

Press: 105-110-115(ugly)-105-110 (fail on 2nd rep)

Tabata DUs: 126

September 19, 2011 | Unregistered CommenterSamir Chopra

does anyone feel like, even though we're all athlete of the month, baz is really athlete of the month?


September 19, 2011 | Unregistered Commenterbaz

tonight was quasi miserable. 75lb press. my traps are so damn sore from fgb. I think I probably can go heavier, but at least my form was good. I'm hammering my inside quad with the foam roller all week.

September 20, 2011 | Registered CommenterSarah la Rosa

135-145-155-165 (2f)

160 was a pr a while agom I'll take it.

Great fun at the Giants game tonight. Mike M and DH3 are true.

September 20, 2011 | Unregistered CommenterFox

Press 45x7, 65x5, 75x3
115x3, 125x3, 135x2, 115x3, 115x3

Tabata DU's 170. I had one shit rnd of 7 and two rnds topped out at 30.

Very proud to be part of the community.

September 20, 2011 | Unregistered CommenterDavid Mak

i WAS secretly thinking that Baz.

I'm proud to be CFSBK folk. Thanks to every single coach, especially Fox and Margie; Who are helping me to learn to be strong, how to not be mad when Im not strong enough, and how to be stronger in spirit.

September 20, 2011 | Unregistered Commenterkahrin

Awesome 8:00pm class with Coach Laurel last night.
Warm Up: started to run around the block but a cramp in my left foot sent me limping back to the gym to row. 2.5 rounds of 30 seconds DUs, 30 second plank, 15 squats, 5 push-ups, 10 ring rows.

Press: 3-3-3-3-3
55, 57.5, 60, 62.5xfail, 60

Tabata DUs:
Worst round: 8 DUs
Best round: 13 DUs
eek! My double-unders definitely need some work, I've gone a long way backwards since my days of 50 consecutives. :P

September 20, 2011 | Unregistered CommenterBethany

MISSING: gray Pendlay DO-WIN Weightlifting Shoes

My feet are lonely. Anyone see my shoes? They went missing from the changeroom sometime between Thursday evening (9/15) and Tuesday evening (9/20). They call the inside shoe case home (bottom half, top row, left box.) They're in new condition - unfortunately no markings (my bad).

Thanks, guys!


September 21, 2011 | Unregistered CommenterAntoine

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