"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


Bar Dips

3 Attempts at max reps
Rest 3 Minutes between attempts

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.

Post reps and Rx to comments.
compare to 9.9.10

"Dissected Fran"
9 Rounds for time of:
5 Thrusters 95/65
5 Pull Ups

Post time and Rx to comments.

Big Dave
Big Dave P Snatches 232lbs

Congratulations to Brian Z "BAZ" on his recent wedding!  Our condolences to all the single ladies out there..

Happy Birthday Tag G and Becca B!

Our own Matt U has raised an incredible amount of funds (see left) for Fight Gone Bad 5.  In fact, if Matt were fund raising all alone he would be in second place for affiliates world wide.  Sports Grants has sweetened the FGB pot and offered an amazing prize package for the team captain of the Affiliate who raises the most money between September 14th and October 1st.  If CFSBK gets the prize, Matty U is going on a pretty sweet vacation.. Details here

Nutrition: Risky Additions to a Low Carb Diet NY Times
USAW Movement Standards CrossFit


Overhead Squat

Two reps, every minute, on the minute for ten minutes.
Athletes may opt to increase 5-10 lbs or 1 rep after the 5th set

Post loads to comments.
compare to 9.11.10

1500m Pace Row
Pick a split start point and drop :10 every 300m.  Try and keep your stroke rating at 20 s/m
A: 2:20 start
B: 2:30 start
C: 2:40 start

Kevin R does some sled work

Congratulations to team CFSBK for hitting our FGB 2010 goal of 30 THOUSAND DOLLARS raised for charity!

Fight Gone Bad Team 11!
1. Shane W
2.John MCD
3.Caitlin Conn
4.Carlos G

5.Sam M

The following people have yet to raise any funds. 10 days left, people!
Shawn S, Ashley F, Colette K, Ryan P, Sameer P, Alec H, Charles L, Laurel M, Claire M, Josh L, Sam M, Jenn B

Like the previous 2 years, we'll be running heats of two teams working simultaneously.  This year, the first heat will be the 2 teams with the lowest total funds raised by Monday the 20th at 12pm.


Rest Day

Push-Up fault demos.
(enable sound)

Push-Up 101
Christian Fox

          The Push-Up is a classic bodyweight exercise, and likely one of the first “non-play” physical activities many of us encountered in grade school PE. The benefits of the push up are many. Obviously, upper body pushing strength is one. There’s also…
- Shoulder girdle strength – a well-performed push-up requires a stable scapula for the “mover” muscles of the shoulder to work off of. The rotator cuff and scapular muscles create force couples to control the scapula and create a stable base, and rotate the scapula to allow the correct amount of room for the humeral head to move. You can think of your shoulder girdle as another “core” in this way. A bench press or any machine press has a very different vibe. The bench or seat is providing an artificial platform for your pressing muscles to work from instead of in tandem with scapular muscles. This makes the push-up is a fantastic exercise for rehabbing a bum shoulder (depending on the issue) because it re-trains the muscles of the shoulder girdle to work together with the bigger “mover” muscles of the shoulder (pecs, lats, delts, biceps, and triceps). My high school PE teacher wouldn’t let anybody touch a weight unless they could perform 10 strict push-ups with good form. I’ve often used this principle with clients.
- Mid-line stability – A well-performed push up has the skeleton in good neutral alignment. The joints at the shoulder, hip, knee, and ankle all line up like ducks, with the spine staying rigid from head to hip. Yes, your abs ARE at work in the push up. Think of it as a moving plank.
There are lots of variations; from the toes, from the knees, hands elevated, feet elevated, handstand, band-resisted, with chains, with plates or small humans on your back, clapping, traveling…the list can go on. There are however a few universals that apply to any well performed push up. Here’s what to keep in mind.
+ Keep your chest and collar bone buoyant in the movement. Don’t cave in and let them drop between your shoulders. Let your elbows start the movement, and think of keeping your shoulder blades glued to the ribs.
+ Keep an arm angle at the shoulder that has your elbows pointing somewhat back and out, not straight out to the sides or straight back toward your feet.
+ Keep the back of your head up and chin slightly tucked. Don’t drop your chin out and make like a goose’s neck.
+ Keep your abdominal muscles and glutes on. The chest should be the first and only thing to touch the floor. No sagging hips or belly.
+ Keep your knees back. One of your quadriceps works at the hip also (see above tip). Activating the quads in tandem with your glutes will help keep your mid-line stable. Think of pulling the kneecap into the thigh.
If you’re strong enough for push-ups from the toes but your belly gets in the way (thanks, GOMAD) consider elevating the whole thing. Feet on a small box and hands on parallettes or some plates. Come on, tough guy.



(E3/4) Heavy Double

Post loads to comments.
compare to 9.6.10

2 rounds of:
400m Farmer's walk

There is a 10 Burpee penalty every time you put your dumbbells down.  People may also opt for either a zercher or bear hug keg carry. 400m is a relatively long farmer's walk that will test your grip strength and endurance.  Check out this very short,  VERY heavy Farmer's Walk

Post loads and penalties to comments.

Whitney H works "skin the cats" at Active Recovery Class

Congratulations to Jesse Q on his new teaching job in the Bronx!  While this is great news for him, we're bummed that we won't get to see him as often at SBK.
Three cheers for Jesse and his continued work with NYC Teaching Fellows!

One of our models of Fitness is known as the "Hopper Model".  Watch this video from 2007 of Greg Glassman explaining it.

Robb Wolf
Nutrition Seminar Group Shot from SBK and... Robb and Nicki visit "one of the best restaurants in the world" in Brooklyn, NY.  If you could eat for FREE at any restaurant in New York for the rest of your life, which would you pick?