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.


Weighted Dip

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

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.

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)

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


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.

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) to RSVP


Rest Day

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



(E4/4) Max Effort

Post loads to comments.
compare to 9.13.10 and 8.21.10

3 Rounds NFT:
10 Kettlebell Sumo Deadlift High Pulls
20 Reverse Lunges
:30 Planks (optionally weighted)

3x10 Weighted Sit-Ups

The Brutal Recess Seminar with Chip Conrad touches down at CrossFit South Brooklyn on 10/2/10!
For more information and to register, click here!

Congratulations to Coaches Paul, Brandy and the rest of CrossFit Queens on their new home!

Welcome back, Asta F, Dan R, CanaDan M, Jess F, Chris F, Paul S and Sarah H on their triumphant return from the Warrior Dash! How was it, guys?

Here are the team rankings by funds raised

1. Tyrannosaurus RX’d:  $24,410
2. D.F.L.:  $3,430
3. Heedless of the Consequences:  $1,864
4. The Leftovers:  $1,585
5. La Lucha Dolorosa:  $1,525
6. The Sixty Beasts:  $1,258
7. Conn Men:  $1,126
8. Fight Gone Bad Club:  $990
9. South Brooklyn Misfits:  $956
10. Mr. Scott and the Astafarians:  $775
11. The X-Men:  $718
12. Charmelicious Crew:  $647

As it stands, Charmelicious Crew and the X-Men will open FGB5 unless some drastic changes happen by 12pm today.  We're 5 days away from the event so there is still time to raise additional funds, everyone.  If you remember, Scott Z from Sports Grants message, fund raisers get the biggest response the 5th time they contact people.  Good luck, everyone!

Fight Gone Belated
So far only Avi, Bjorn and Jack have signed up for the Belated team. If you don't sign up on you are not elligble to participate. We are flexible with the schedule and can work with the needs of the team to make it up.. you just need to sign up and email me! We will close registration for FGBelated on Wednesday.


"Hanging with Cindy"

Complete as many rounds as possible in 20 minutes of:
3 Hang Power Cleans 135/95
5 Pull Ups
10 Push Ups
15 Squats

Post rounds and Rx to comments.

Charmel R, Live at CFSBK!



Complete as many rounds in 15 minutes as you can of:
Max Rep Overhead Squats 95/65
Run 270 meters

Post number of squats completed for each round to comments.

Assistance Work
Sumo Deadlift High Pull Practice
5 Min LAX ball shoulders
5 Min LAX ball quads

Josh and Noah sprint it out

Fight Gone Bad is 1 week away! We really need more volunteers to help run scores, assist with equipment, work music and take care of a few other things.  If you're interested in available on Saturday, please email David(at)

Do you have a FGB Strategy?  What are your point goals per movement?
The first time CFSBK was on


Rest Day

Sarah H's exceptional Deadlift alignment

Good luck to all our Warrior Dashers this weekend!  Who is competing??

Write a 10-15 minute WOD using the following three movements: Running, box jumps and rope climbs