CFSBK in the Media


Partner WOD 9.30.10

Teams of 2 complete the following for time:

Run 800 meters
160 KB swings 24/16 kg
Front Squat Rack Holds 225/155
Run 800 meters

Kettlebell starts when both partners are back from run
Swings can be broken up as desired
While one partner is on the KB the other holds the Front Squat rack
KB must stay on ground until partner has BB in rack position
10 Burpee penalty per team any time the BB is dropped
Burpees are to be completed after the swings and before the run
Time stops when both partners return from the run

Post partner, Rx and time to comments.

Caitlin C on the Wall Ball station

Check out Matt U's follow up write-up about Fight Gone Bad

A belated Congratulations to Julie E on her engagement!


CFSBK Interviews Chip Conrad
Part 1
Chip Conrad, owner of Bodytribe Fitness in Sacramento, CA, might be the hardest working man in the strength biz.  In addition to being a gym/owner and trainer he's a musician, an author, a blogger and a competitive Olympic weightlifter and powerlifter.
A student of the late Mel Siff, Chip is well-versed in everything from the old-timey strongman lifts to clubbells and yoga infused mobility moves.  He also claims to know 75% of all Tom Waits songs and about 75% of the lyrics Sir-Mix-A-Lot's "Baby Got Back." 
Somehow he does it all while maintaining a busy lecture schedule traveling across the country giving his Brutal Recess seminar.  Here, in an effort to help you all get to know Chip a little bit better before this weekend, is a short yet sweet interview with the man himself.  Enjoy! 

Chip, your bio opens very similar to a lot of our members/trainers with 'i didn't grow up an athlete"  you were (and still are) a musician.  Now you are a competitive olympic lifter, powerlifter and sought after strength coach.  Fill in the blanks for us on how you got into the you to the world of physical culture?
21 years old... got into cross country skiing due to the need for a job.  Ski resorts hire a lot of folks.  I was one of them.

23 years old... skinny guy (about 127 pounds), wanting to get bigger. Skiing gave me some lungs, but I wanted some brawn.

About 24 years old... got certified as a trainer and was working at a gym.  Soon became fitness director.

28-ish... started questioning everything I thought I knew.  Wondering why an industry named 'fitness' wasn't really interested in anything of the sort.  Seemed built off aesthetic dreams and insecurity... ya know... sex and sex appeal.  Decided that ability, strength and... well... fitness, actually meant something, but it wasn't found in gyms at that time (still isn't in most of them).  Stumbled upon the underground world of strength athletics.  Pretty cool place, have been here ever since.

2. Crossfit has a very specific definition of fitness.  In your work you also talk about the importance of defining the term "fitness" and also offer a rather different definition.  Tell us a little about yours and how you arrived at it? 

Simple. My definition (fitness = the increase in the quality of life, or personal empowerment,  through movement) answers the question of "why is this important?"  It's the metaphysical (beyond physical) definition.  What most people list, including CrossFit, is the tenets of fitness, not actually what fitness means to anyone personally.  To embrace a passion means to define it, personally define it.  Then we begin our own philosophy, and that's how we take the first step of our journey.

Would a truly passionate musician explain music as a series of notes, harmony and rhythm? Would a brilliant scientist explain math as addition and subtraction? No, these are the tenets of those disciplines, but they sure don't DEFINE what they are.
3.  In Brutal Recess you stress the importance of various forms of play, something we as adults and athletes sometimes forget there is a critical need for.  Can you share a little about the Brutal Recess concept and what play brings to our time inside and outside of the gym?

A common chronology of our relationship to movement for us westerners:

Preteens: we enjoy recess and playtime, making up games, being silly and only dabbling a bit in the rules and structure of organized sport.  Movement, for the most part, is a tension release valve.

Teens:  For many, movement is limited to organized sport.  'Play' is now to win.  Fun is becoming less of an option, stress through competition is replacing the release of tension we enjoyed at an earlier age.

Young Adulthood.  Most folks have dropped movement at this point, unless they continue the path of rule-based competition.  Recess is gone, fun in movement has been replaced with obligation, if there is any at all.

Older Adulthood: Lack of movement has led to disease and decay of the wonderful machine that is our body.  This is not only a waste, but completely avoidable.  Keep the fun within movement, keep the concept of recess, and we have longevity in our bodies and minds!

Stay tuned for Pt 2 of the Chip Conrad interview!
"Brutal Recess" comes to CFSBK this Saturday, Oct 2nd
Sign up Here!


Overhead Squat

(E8/8) Max Effort

Post loads to comments.
compare to 8.28.10

3 Rounds NFT of:
10 Toes to Bars
:15 Piked Handstand hold
20 Pistols, alternating legs (10 each leg)

CrossFit babies
CrossFit babies!

Check out the review of CFSBK on! Thanks, Ashley!

Check out Isaac G in his old Ska band circa 1996, Isaac Green and the Skalars

Want to learn a little more about Ben Bierkraft? Check out this interview on Metromix


There are no Group classes or platform time this Saturday for Brutal Recess with Chip Conrad at CFSBK.
Theres still time to sign up! If you're interested, click here!


Rest Day

Fight Gone Bad Post WOD Portraits

South Brooklyn MisFits
The Sixy Beasts
The X-Men
CrossFit Kids Gone Bad
La Lucha Dolorosa
La Lucha Dolorosa
The Leftovers
Heedless of the Consequences
Conn Men
Tyrannasaurus Rx'd
Fight Gone Bad Club
Mr Scott and the Astafarians
Mr. Scott and the Astafarians
Charmelicious Crew



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

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


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.

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


"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

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