Back Squat


Post load to comments.
Suggested Back Off Week

4-5 Rounds NFT of:
10 Toes to Bars
10 Hip Extensions
5 Forward Rolls


So goes the old saying, "The couple that lifts logs overhead on the beach, stays together"

Fight Gone Bad Team 6:
1. Ben W
2. Becca S
3. Jess F
4. Samir C
5. Sean B

Fight Gone Bad Team 7:
1. AJ
2. Ashley F
3. Ryan P
4. David M
5. Collette K

Fight Gone Bad Team 8:
1. Chris F
2. Brian Z
3. Katie M
4. Nick K
5. Joe W

This clears our all our current registered athletes for teams (except David).  Can we register at least 2 more full teams before FGB on September 25th??  If you're interested please register today!  We also still need at least 3 more athletes for the Fight Gone Belated team.

CFSBK Fight Gone Bad Registration and team page


"Quarter Gone Bad"

Five rounds for total reps of:

135 pound Thruster, 15 seconds

Rest 45 Seconds

50 pound Weighted pull-up, 15 seconds

Rest 45 Seconds

Burpees, 15 seconds

Rest 45 seconds

Post total reps for all five rounds to comments.
compare to 4.13.08

WOD Demo

Handstand Practice!

Fight Gone Bad Team 4 is:
1. Dan R
2. David McG
3. Matt U
4. Bethany B
5. Robin R

Fight Gone Bad Team 5 is:
1. Charmel R
2. Chris A
3. Mindy S
4. Sameer P
5. Erica N

To see registered athletes, teams and info on FGB, click here.
5 Things you can do to Double you Fight Gone Bad fund raising total


CrossFit Total

Back Squat 1-1-1
Press 1-1-1
Deadlift 1-1-1

This is a CrossFit style powerlifting meet in which you have three attempts to find a 1 rep max in each lift listed. Your CrossFit Total is the sum the highest successful lift in each section. For a detailed explanation on the event and standards for each movement, please read Mark Rippetoe's CFT overview here.  To see how you rank, check out these strength standards.

Post all 9 lifts and your CrossFit Total to comments.
compare to 1.02.10

Due to the length this WOD takes to run, we have an augmented schedule today.  Please show up to one of these three times:

CrossFit Total 1: 8:00am-9:30am
CrossFit Total 2: 9:30am-11:00am
CrossFit Total 3: 11:00am-12:30pm

Kate B does a rowing interval

Team 3 for Fight Gone Bad is:
1. Shawn S
2. Scott L
3. Asta F
4. Brian S
5. Jessica B

Good luck, Team 3!!

29 men and only 14 women have signed up for Fight Gone Bad 5.  We need more ladies!! To see the full roster and teams announced so far, click here!


Rest Day

These 40lb Dumbbells are our oldest piece of equipment.  I acquired them my freshman year of college from a friend's brother who said they were too heavy to curl with.

Our next Fight Gone Bad team is:

Team 2:
Melissa L, Scott
J, Paul S, Noah A, Kate B

also, there has been a change to our first team due to a scheduling conflict.  Team 1 is now: Stefanee R, Dave Mak, Josh
M, Juliana A, Dan McC


We'll be running an augmented Group Class schedule for tomorrow's CrossFit Total.  This benchmark takes a bit longer to run than a traditional WOD and we don't want to rush everyone.  Please show up at one of the following times for your Total.

CrossFit Total 1: 8:00am-9:30am
CrossFit Total 2: 9:30am-11am
CrossFit Total 3: 11am-12:30pm

What's the CrossFit Total? Watch This or Read This

Learning the Skill of Barefoot Running Terra Plana


WOD 8.19.10

3 Sets of max rep Chin Ups.  Rest approximately 3 minutes between attempts.  If you can do more than 10 body weight chins, add weight.

Post reps and Rx to comments.

3 Rounds of :30 on, :30 off for each movement:
Dumbbell Power Cleans
Dumbbell Power Clean and Press
Dumbbell Clean Thruster

Post total reps per movement to comments.


Carrie M is a Bonafide Badass

The first team for Fight Gone Bad 5 is:
1. Stefanee R
2. Avi S
3. David Mak
4. Josh M
5. Juliana A

Each team must choose a captain, team name, team colors and what stations everyone will start at. Good luck, team 1!

Some CFSBK FGB Stats:

We've got 37 people signed up so far.  There are 25 men and 12 women registered.  As it stands we can make 7.4 teams. We still need more people to sign up so that we can round things out!  CFSBK has raised $4,295 already.

Want to find an article we've written? Check out the new CFSBK Training Articles Page located in the left column under the Information tab. Enjoy!


Articles & Media

Enjoy these training articles written by our own coaching staff.

Back Off Weeks David Osorio
Understanding Sets Across David Osorio
How do I Prioritize When Training Only 2-3 Times Per Week? Chris Fox
Two Steps Forward, Then One Step Back... Then Two Steps Forward Again Chris Fox
Appropriate Scaling Chris Fox
20 Rep Squats Chris Fox
Pull-Up Development Program Chris Fox

Exercise Psychology
More Work, Or a Sip of Water? Chris Fox
Getting Ready to Squat Margie Lempert
Goal Setting Chris Fox

Mobility, Recovery and Injuries

Your Rotator Cuff Chris Fox
Beat the Heat David Osorio
Set Your Back, But What's My Back? Chris Fox
Ankle Mobility Chris Fox

General Training

Rowing a 1500m piece Nick Peterson
Rowing a 2000m race Nick Peterson
Push-Ups 101 Chris Fox
Chip Conrad Interview Shane Williams
Good Training Habits, Part 1 David Osorio
Sett(l)ing for a new PR Chris Fox
Heavy: A Response Margie Lempert
Thoughts on Scaling Pull-Ups in WODs David Osorio
Open Gym: A Refresher
Degraw Street Etiquette 101 David Osorio

Ode to the Egg Margie Lempert
Bang for your buck Chicken Chris Fox
Curried Collard Greens Chris Fox
Roasted Pork Tenderloin with Vegetables Chris Fox
Changing Weight 1.0 Chris Fox
Got Meat? Got Veg? Need Variety? Add Sauce Chris Fox
Why Do I Feel Funny? (on Paleo) Margie Lempert

Athlete Of the Month
John McCann Doyle Sept 10
David McGrath Oct 10
Jessica L Bailey Nov 10
Sarah Haskins Dec 10
Ryan Piester Jan 11
Bethany Benzur Feb 11
Carlos Guerra March 11
Josh Martinez April 11
Melissa Loranger May 11
Jack Levavi June 11

Coaches Spotlights
CFSBK Behind the Scenes
Shane Williams
Jessica Fox

Media and Videos
Ashley McCullough from Well+Good NYC tries CrossFit at CFSBK
Healthbeat Brooklyn Checks out CFSBK (video)
USRowing comes to our gym to see how we incorporate rowing into our training methods (video)
Time Out NY gives us a 6/6 on their Barf-o-Meter
US News and World Reports comes to CFSBK for an boredom-free workout
"Starting CrossFit South Brooklyn"  A CrossFit Journal Preview (video)
The Inspirational Trainer, Jacinto Bonilla Part 1 and Part 2  CrossFit Journal Previews (video)
We are huge in Europe. Exhibit A and Exhibit B

Matt Uffords FGBV video (recommended viewing!)
Brian D Clean and Jerks 280lbs
David Demos two versions of Kipping Muscle Ups
Chris Fox does "Isabelle"
David Snatches 155lbs
James N's slow mo Broad Jump


Back Squat

(E8/8) Max Effort

Today is the final exposure for Back Squats in this cycle.  On Saturday we're going to run a CrossFit Total so if you can make it then, we recommend some sub max heavy triples today. Your heaviest triple can inform your opening weight for the total.

5 Rounds for time of:
5 Snatches
100m Sprint, 50m out and back

post time and load to comments.

Chris A and David T hit the partner row workout.
Check out Chris' athletic bio here

Robb Wolf teaches the Kipping Pull-up on Again Faster

Part 1, Part 2

Come see Robb for a Paleolithic Nutrition Seminar at CFSBK on September 4th.  Register Here!


Fight Gone Bad 5 slowly approaches. So far SBK has raised $3845 for charity and holds steady at 8th place for affiliates worldwide. Have you signed up yet??  Our first team will be announced tomorrow!

Kids Can Downdog, Too!  Complimentary massages and parent/child Yoga at lululemon tomorrow