Sunday
Sep262010

"Diane"

21-15-9 Reps for time of:
Deadlift 225/155
Handstand Push-Ups

If you don't have handstand push-ups, you can either scale to partial range of motion or Dumbbell Press using 40% of your bodyweight.  Our upcoming cycle will feature handstand push-ups as the upper body movement.  Today's WOD is a pretest.

Post time and Rx to comments.
compare to 8.17.08


"Diane" with Annie and Pat
"Dizzy Diane" with Gillian Mounsey at CrossFit South Brooklyn


Home
Claire M, Jess F and Jenn B, our FGB Female Champs

This weekend our good friend, Chip Conrad comes to CFSBK for his Brutal Recess seminar.  There's still time to sign up if you're interested.  In the meanwhile, you can also read this article by Chip on the Definition of Strength

Sign up for Brutal Recess at CFSBK here!

_________________

Don't forget that we're having a kipping pull-up  tutorial tonight! Still time to RSVP

Kipping Pull-up Tutorial
Are you struggling with kipping pull-ups?  Want to break the movment down into its component parts and rebuild it from scratch?  We're offering a free kipping pull-up 101 class next Monday.  This is for folks who have a few strict overhand pull-ups but can't seem to get their kipping pull-ups dialed in.

Requirements: 3 Overhand strict pull-ups
Slots available: 6 (first come first serve)
Cost: Free
When: Monday, Sept 27th 8pm-8:30pm
Only available to SBK members

Saturday
Sep252010

WOD 9.26.10

For Time:
1 Odd Object Carry to the Roof
35 Burpees
1 Odd Object Carry to the Gym
1 Odd Object Carry to the Roof
35 Burpees
1 Odd Ibject Carry to the Gym

Today's workout requires navigating several flights of stairs under fatigue and with a heavy object.  While this is for time, it would be prudent to move quickly, but not hastily up and down the stairs.

Post object and time to comments.

Group
Fight Gone Badders!

Here are yesterday's results!

Top Team Score
1. The Leftovers 1,405 points
2. Conn Men 1,354 points
3. D.F.L. 1,321 points

Top Team Fundraisers
1. Tyrannosaurus Rx'd $25,200

2. D.F.L. $3,430
3. Heedless of the Consequences $2,104

Top Rx'd Men
1. Kit Z 377 points
2. Scott L 371 points
3. Dan R 362 points

Top Rx'd Females
1. Jess F 275 points
2. Claire M 273 points
3. Jenn B 268 points

Top Individual Fundraisers
1. Matt U $23,482
2. David M $3,680
3. David McG $2,331

Friday
Sep242010

"Fight Gone Bad"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)


In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.


Add your points and post them to comments.
compare to 9.26.09

Home
Nick runs 5K

Good luck to all our athletes competing in Fight Gone Bad today!  Even if you're not competing, feel free to come on down to the gym and check out the event. Remember that there are no regular Group or teaser classes today.

Today's Itinerary

9:00 Doors Open

9:45 Opening Ceremony/WOD Review

10:00 Charmelicious Crew v. Mr. Scott and the Astafarians
Judges: X-Men & The Sixy Beasts

10:30 Fight Gone Bad Club v. SBK MisFits
Judges: Charmelicious Crew & Mr. Scott and the Astafarians

11:00 X-Men v The Sixy Beasts
Judges: Fight Gone Bad Club & SBK MisFits

11:30 CrossFit Kids Gone Bad

12:00 The Leftovers v. La Lucha Dolorosa
Judges: Tyrannosaurus Rx'd & D.F.L.

12:30 Conn Men v. Heedless of the Consequences
Judges: The Leftovers & La Lucha Dolorosa

1:00 Tyrannosaurus Rx'd v. D.F.L.
Judges: Conn Men & Heedless of the Consequences

~1:30 Awards Ceremony

2:00 After party at Sheep's Station

Thursday
Sep232010

Rest Day

Nofi
Erica N is READY for Fight Gone Bad Tomorrow, are you?

Happy Birthday Shawn S and Joe A!

The CFSBK staff would like to thank all of our wonderful members for their phenomenal fund raising efforts and enthusiasm leading up to Fight Gone Bad 5.  This is always a very special time of year when we get to see our community come together and accomplish something truely amazing. Our total leading into the event is now over $45,000 with funds still rolling in. This has been a massive success and we can't thank you enough for what you've done.


Every year FGB starts out as a workout and ends up a celebration.  We encourage you to come early and stay late to support your fellow teamates.  Invite friends and family, take pictures, have a blast! Feel free to bring adult beverages for some post WOD hydration and/or meet up with everyone at Sheep's Station for the after party.

Incase you didn't see it, the itinerary with heat assignments was posted on 9.22.10.  Team captains, please remind your team when they need to be at the gym ready to fight. You can pick up your shirts when you sign in on Saturday.

Feeling nostolgic? Why not check out the FGB4 or FGB3 photo albums?

Wednesday
Sep222010

Bar Dips

3 Attempts at max reps
Rest 3 Minutes between attempts

There is a 10 strict push-up "buy-in" to do the dips.  Athletes who cannot perform 10 unbroken push-ups from their toes will perform 3 attempts at max push-ups at an appropriate scale.

or
:

Weighted Dip
1-1-1-1-1

Attempt the weighted dips if you've accumulated 25+ total body weight dips during a previous exposure. For example, if you did 15-11-7 reps during each respective work set last week, your total would be 33 and you could go for the weighted dip

Post reps or loads to comments.
compare to 9.16.10
(E4/4)

PULL!!!!
For Time:
Row 50/35 calories
30/20 Pull Ups
Row 50/35 calories
20/15 Pull Ups
Row 50/35 calories
10/5 Pull Ups

Today's scaling A/B scaling options are not gender related.

Post Rx and time to comments.

TRAP
CFSBK <3's the Trap Bar.  Thanks again, Alec and Deb!

Thank you, Elsa O (Mom) for all the help on the office yesterday!

Part of Matt U's "contract" states that he will have his entire FGB experience documented on video.  If you've got any issues with appearing on camera, even in the background, please email David(at)CrossFitSouthBrooklyn.com

_________________
Fight Gone Bad is 2 days away. What is your strategy?

Tuesday
Sep212010

Overhead Squat

50%x3, 60%x3, 70%x3
These are 3-3-3-1 tempo squats
%'s are based off 1RM, this is a deload exposure before our next and final exposure which will find a new 1RM and a rep out.

Post loads to comments.
compare to 9.15.10

4 Rounds for Max Reps of:
30 Seconds max Front Squats 165/115
Rest 30 Seconds
30 Seconds max Burpees
Rest 30 Seconds
30 Seconds max Double Unders
Rest 30 Seconds

Post Rx and three totals to comments.

CanDan
CanaDan M at last weekend's Warrior Dash

Fight Gone Bad 5 Itinerary
Each team has a posted competition and judging time. It's your team's responsibility to be here and ready to go at both times listed. This year's heat assignments are based on each teams total funds raised from lowest to highest.  To check out the details per team, check out our page on facebook!

9:00 Doors Open
9:45 Opening Ceremony/WOD Review

10:00 Charmelicious Crew v. Mr. Scott and the Astafarians
Judges: X-Men & The Sixy Beasts

10:30 Fight Gone Bad Club v. SBK MisFits
Judges: Charmelicious Crew & Mr. Scott and the Astafarians

11:00 X-Men v The Sixy Beasts
Judges: Fight Gone Bad Club & SBK MisFits

11:30 CrossFit Kids Gone Bad

12:00 The Leftovers v. La Lucha Dolorosa
Judges: Tyrannosaurus Rx'd & D.F.L.

12:30 Conn Men v. Heedless of the Consequences
Judges: The Leftovers & La Lucha Dolorosa

1:00 Tyrannosaurus Rx'd v. D.F.L.
Judges: Conn Men & Heedless of the Consequences

~1:30 Awards Ceremony

2:00 After party at Sheep's Station

__________________

Kipping Pull-up Tutorial

Are you struggling with kipping pull-ups?  Want to break the movment down into its component parts and rebuild it from scratch?  We're offering a free kipping pull-up 101 class next Monday.  This is for folks who have a few strict overhand pull-ups but can't seem to get their kipping pull-ups dialed in.

Requirements: 3 Overhand strict pull-ups
Slots available: 6 (first come first serve)
Cost: Free
When: Monday, Sept 27th 8pm-8:30pm
Only available to SBK members

email David(AT)CrossFitSouthBrooklyn.com to RSVP

Monday
Sep202010

Rest Day

J2008
Jeremy at the 2008 CrossFit Games

Congratulations to Jess B on her 40lb Deadlift PR yesterday!

Great job to Freddy J on Deadlifting 175lbs fresh our of Foundations!

Welcome September's Evening Foundations cycle starting tonight

_______________________

Doors will open for Fight Gone Bad at 9am.  We will start our first heat promptly at 10am and run six, 30 minute heats with one intermission at the halfway point.  Each team's competition and judging assignments will be posted on Wednesdays blog post.  Please don't hesitate to bring friends and family out to the event!
_______________________
How to keep feces out of your bloodstream (or lose 10 lbs in 14 days) 4 Hour Work Week