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Rest Day

A typical workout description on the old white board

  •  The CFSBK Baby Army Muster is tomorrow!!! Get stoked!
  • There is NO Active Recovery, Comp Class or Teaser this weekend.

Beasts of The Southern Brooklyn

Best of luck to Coaches Fox and Josh as well as Whitney E an Jacinto B this weekend at "Beast of The East". BOTE is a three day event offering 8 different types of competition.  Coach Fox will be lifting in an Olympic Weightlifting meet, Coach Josh and Whitney will be competing in CrossFit individual event while Jacinto will be bringing the storm at the Masters division.  Everyone has been working hard for this weekend and we can't wait to see it pay off.  Coaches David and Jess along with Teresa B will be the sea (pond?) of black supporting our athletes. To stay in the loop, check out our instagram (crossfitsouthbrooklyn) or Flickr account which will be getting regular updates from the event.

Triple Canopy

CFSBKer Sam Frank is an editor/founder of Triple Canopy, a nonprofit online (art, lit, politics) magazine with an event space in Greenpoint. Check them out! They're having a benefit on 10/25 with dinner, drinks, music from a member of Arcade Fire, and some other cool things. If you're of the arts and farts and crafts persuasion, this should be a blast! Events like these help Sam and his partners continue doing their awesome jobs throughout the year.

CFSBK's Poet Laureate Strikes Again

Here is something new. I guess it goes in the column of "what its like being a CrossFit athlete".   I struggled alot over the title. Then, caught the Eastwood film "The Outlaw Josey Wales" about a week ago. The title is taken from the Chief's monologue. It seemed perfect. -Dr. Mike

"Endeavor to Persevere" 

It comes down to this.

Constant learning.

Limitless possibilities

            for bending the curve

of the body

around numerous obstacles

large and small.

Feeling like a snake

            with a lithe, supple, tightening grip,

or a pretzel

            unceremoniously bent around

some rigid object of desire.

No matter what, always the pain.

In the end, make it your friend.

The pain of knowing

the pain

will start again

when you come back.

The pain that creeps up on you

            at odd moments the next day,

as you lean over just a little too far

at the water cooler,

or when you pick up the dog,

or that breaks thru your silent musings

            on the bus to work.

Ah, but how sweet those moments

            of unadulterated victory,

when we surpass everyone’s expectations,

            including our own.

This understanding in our heads

comes along with those

new muscle cells. Twin children

born of this gargantuan effort

of body and mind.

We need to feed them both.

Samatha Briggs Talks About The CrossFit USA vs. EUROPE Invitational

Reader Comments (25)

ATTENTION EVERYONE: Come to pub quiz on Sunday! Supple Leopard had a not-so-great week last Sunday and we're looking to bounce back and score some points toward the playoffs this week.

Sunday night, we arrive around 7:30, quiz starts at 8, Pacific Standard, 82 4th Avenue. BE THERE!

October 12, 2012 | Unregistered CommenterStella

For the love of the squat
I walked through the doors.
Never an athlete, I rejoiced to find something my body understood.
It broke me.
They say I may never be fixed.
They say to go only halfway,
Never go deep again.
They say the dream I’ve harbored since age 5 –
a footbound highway north to south,
six months of breathing dirt and trees –
may now be a physical impossibility.
For one beautiful moment
I held 220 pounds on my back,
squatted down,
and stood back up.
Was it enough for a lifetime?

October 12, 2012 | Unregistered Commentermelon is not a poet

6am with McDowell.

Tomorrow's WOD in 8:22 Rx. 20 second PR over our last exposure to this workout. Everything unbroken. Especially impressive given the 4 Manhattan's I had at dinner last night.

Half of a CRASH-B rowing workout: 1x14' @ 16SPM @ 2:00: 3501m. Splits bounced around a bit. Lost focus for a few minutes in the middle section. I think I miscounted my heartbeat as I got 20 beats in 10 seconds which translate to 120 bpm. Pretty sure it wasn't actually that low.

October 12, 2012 | Unregistered CommenterPeter

really great poem.
really, really great.

October 12, 2012 | Unregistered Commenterasta

love the poem!

also, what happened with yesterday's post title, 10.11.12 does not come along often!

October 12, 2012 | Unregistered Commenterginacatto

I am sincerely not trying to throw a red herring out there, and sincerely want to keep it to exercise, but I know I am not the only one that loves Paul Ryan's SWEET workout pics!

LOL! hat backwards, curls for the girls, earbuds, and rock and roll!


belly laugh material. not the best call LOL

October 12, 2012 | Unregistered CommenterJR

awww melon... loved that so much.

October 12, 2012 | Unregistered Commentermig

Thanks Dr. Mike, always a great read. CFSBK lifting related poetry contest anyone?

October 12, 2012 | Unregistered CommenterNoah

Melon - LOVE!

7am with McDowell Crash B rowing - getting better at evening out my 500 average and keeping my split to 16. Gonna come back tonight and run through some fight gone bad movements to see how my shoulder fairs and see what I should scale.

October 12, 2012 | Unregistered CommenterMel

Shoe Folk, The Clymb is having another flash sale on inov-8s for about half off. I think I get some sort of credit if you sign up through this link (not required for you to make a purchase):


October 12, 2012 | Registered CommenterJoe

Hey! Believe it or not it's Cider Week - kicking off today. Tomorrow is the biggest event at the Factory on Kent, a tasting event with regional & international ciders, artisanal apple spirits, beer from local craft breweries, and cheese and charcuterie! In all, more than 20 ciders and 20 specialty craft beers will be available during the general tasting sessions.

I'll be there repping, and pouring, for my brewery Barrier starting at noon. They brewed up some killer seasonal tastiness just for the event so come by for some killer pours and lets nerd out.

Additional drool worthy notes: Carton. Dupont. Louisville Distilling - this one is huge as they're dominating a niche called "light" whiskey or bourbon which is new style, very delicate and amazingly enough GMO free. Delicious.

Here is the link with loads of info, just delete the spaces after "http":
http: //goodbeerseal.com/


October 12, 2012 | Unregistered CommenterJB

Yuck, 2K row by myself.


I'm not meant to row. This distance is awful. I can't believe it was programmed on my birthday.

Quads were locked out afterwards. Did a easy walk to 3rd and back to get feeling back in them and then took an easy lap around the block to make sure they could still function.

Great poems!

Looking forward to cheering our crew at the Beast of the East this weekend! Rumor has it that Josh's first WOD begins at noon. Go get 'em guys!

October 12, 2012 | Unregistered Commenterlady fox

MGMT, can you incorporate this move in the upcoming cycle?


October 12, 2012 | Unregistered CommenterLuca

If you like burgers and ET & wrestling watch this:


October 12, 2012 | Unregistered CommenterDH3

i think i just watched that gif for like 3 mins.

October 12, 2012 | Unregistered Commenterasta


October 12, 2012 | Unregistered CommenterStella

Coaches - What are the scaling options for FGB? For some reason, I thought they were standardized last year, but maybe I'm making that up.

October 12, 2012 | Unregistered CommenterKMo

KMo, here's the standardized scale from last year:

Fight Gone Bad Scaling Options

A: Mens Rx'd, B: Women's Rx'd, C Additional Scale

Box Jump:
A/B: 20", C: 16", D: 12"

A: 75lbs, B: 55lbs, C: 35lbs

Wall Ball:
A: 20lb/10', B: 14lb/10', C: 10lb and/or 8' or 10' target

No Scales

Push Press:
A: 75lbs, B: 55lbs, C: 35lbs

Oh god, I fear the 10' target.

October 12, 2012 | Unregistered CommenterStella

First post here. I did my first "official" 2K row today in 7:26:6. Pretty pleased. Maybe it's those extra 25 lbs. i'm still carrying that make me faster? What kills me in the run helps me in the row? Anyway thanks to Coach Jess and "coxswain" Kim for pushing me on!

October 12, 2012 | Unregistered CommenterMichael

Thanks Stella!!

Yeah, I can't do 14#/10', but 10#/10' is (relatively) okay.

October 12, 2012 | Unregistered CommenterKMo

For FGB is it across the board scaling or can you scale à la carte?

October 12, 2012 | Unregistered Commenterginacatto(fgbnoob)

tomorrow's in 10:14. first time so it's a PR. think i can do much better next time, wasn't feeling 100% today.

October 12, 2012 | Unregistered CommenterRonW

2K row 8:06.9.. beat yesterday's time thanks to Coach Lady Fox, Chris, Gabrus rooting me on.

October 12, 2012 | Unregistered CommenterKrishna

I've got a date,
with a hot little lady,
all legs, and ass, and gas,
she says her name is Fran.

The other guys say,
"Stay away from that one, Jack,
she's bound to leave you hurting.
Why put yourself through that
whole mess?"

She's broke some hearts before,
and lungs,
and forearms,
but tonight, she's just the girl I need.

We start off excited,
unsure of where
we might take each other.
but damn,
the first round goes down so smooth

the second round comes,
things hit the rocks,

I can feel my friends ,
just out of sight,
right behind me,
urging me on,
pleading with me
not to give up
(thanks guys)

My hands are moist,
I'm sweating,
Just praying for that third round,
ease my pain.

And then
it's over,
She's done, and gone,
and I'm flat on my back
what just hit me?
who the hell was that?

I look over at the clock
four fifty one
a fourty four second



October 12, 2012 | Unregistered CommenterNoah

Noah, lets double date next time, Fran sounds cool.

October 12, 2012 | Unregistered CommenterCrystal

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