Back Squat / Front Squat

Performance
Back Squat: 2 x 3
Front Squat: 1 x 3

Heavier than last week.

Fitness
Back Squat: 2 x 5 LP
Front Squat: 1 x 5 LP

Heavier than last week.

Post loads to comments.
Exposure 3 of 8

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7 Rounds for Time:
7 Burpee Box Jump Overs 24/20
5 Deadlifts 275/185
3 Bar Muscle-Ups

15 minute cap

The Deadlift should be on the heavy side for you, something you could do unbroken for all 7 sets. Scale the 3 Bar Muscle-Ups to 3-9 Chest-to-Bar Pull-Ups or further to Pull-Ups/Ring Rows as needed.

Post time and Rx to comments.

CFSBK’s 5th Annual Art Show on November 17, 2018: Call for Artists

Ever wonder what CFSBK would look like if it transformed into an art gallery? Well, those of us that participated in or attended CFSBK’s previous Art Shows know it looks pretty awesome. Our 5th Art Show will happen on Saturday, November 17th, and we need to know by next Thursday, November 1st whether you want to participate.

The aim of the evening isn’t to sell the work of our artists (though if that happens, great!), but to showcase the often hidden talents of CrossFitters, bring our community together in a novel way, and to continue being the coolest CrossFit gym on the planet.

Want to Participate?

We’re excited about everyone who has reached out so far, but we want to hear from more of you. If you are an artist (even if your art is just a hobby) and a CrossFitter at CFSBK or beyond, reach out to Coach Brett at Brett [at] crossfitsouthbrooklyn.com by November 1st, 2018 to get on the roster of artists. If you haven’t participated before, your email MUST INCLUDE 2-3 images of pieces you would consider showing or pieces that are similar to what you would create for the show. The volume of responses we receive will determine how many of your pieces we can include.

Note: Several of you have asked if anyone can participate. Yes, but the artist MUST be a CrossFitter. They don’t have to work out at CFSBK.

The more diversity of mediums the better—painting, photography, film, collage, printmaking, dance, design, drawings, textiles, installations, or something we haven’t heard of yet.

A Note from Coach Chris Fox

Berardi’s 1st Law:

“If a food is in your house or possession, either you, someone you love, or someone you marginally tolerate, will eventually eat it.”

… and the correlate, 

“If a healthy food is in your house or possession, either you, someone you love, or someone you marginally tolerate, will eventually eat it.”

• Healthy eaters have healthy homes.
• Healthy people ensure that their environment supports their goals.
• Changing your surroundings is one of the best ways to start your journey to living better.

As many you know, I’ve been taking the Precision Nutrition Level 2/Masters Course. Every 2 weeks I have either a case study or an exam due, and my next case study is a “Kitchen Makeover”! My assignment is to work with one-on-one with someone to create a kitchen environment that makes healthy cooking and eating just a little bit easier.

We’ll connect ahead of time to discuss details and agree on some parameters, identify your “red/yellow/green light” foods, what foods will stay (and why) , what foods will go (and why), and what foods to add (and why). I’ll then come spend some time with you in your kitchen and guide you through the process of removing foods that aren’t serving you and stocking up on foods that will enrich your health.

The best case scenario is that you learn a few things and get set up for some solid food prep. Worst case scenario is that you have some friendly support on hand to drink coffee with and serve as a distraction while you get rid of the stuff in your pantry that you might have been thinking you don’t need around anyway.

I need at least one volunteer but might take a few more. This will likely eventually be a service that we’ll offer for a charge, but this round is free!

Email/message me if you’re interested!

Christian [at] crossfitsouthbrooklyn.com

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Yesterday’s Results Board: Rest Day
When’s The Last Time You 10RM’d? Beyond the Whiteboard
Meet the Competitive Sauna Masters of Europe The Outline

Today is a scheduled rest/recovery day, but don’t worry! We are open and running on a normal class schedule. In today’s CrossFit group classes, you’ll have the option of doing either yesterday or tomorrow’s programming, which can be found in the comments section of today and every Rest Day’s post.

Congrats to team Alice in WODerland for winning this year’s Spirit of Fight Gone Bad Award! Check out more of Robert C.’s great photos from the day on our Flickr account! 

Results from Fight Gone Bad 2018

Top 10 Teams

1. WOD Gods & Goddesses (1,792 reps)
2. Fittest Crayons in the Box (1,708 reps)
3. The DemiWODs (1,671 reps)
4. Aggressively Average Competitive Exercisers (1,630 reps)
5. Alice in WODerland (1,598 reps)
6. The Gowanus Globetrotters (1,580 reps)
7. The Legwarmers (1,572 reps)
8. No Rest, No Peace! (1,564 reps)
9. Cirque du Sore Legs (1,544 reps)
10. EMOMma Mia! (1,517 reps)

Top 10 Women

1. Toni S. (363 reps)
2. Erica M. (357 reps)
3. Coach Jess (354 reps)
4. Elly C. (339 reps)
5. Coach JB (327 reps)
6. Morgan N. (324 reps)
7. Jamie C. (308 reps)
8. Sarah M. (303 reps)
9. Kate W. (300 reps)
10. Linda H. (279 reps)

Top 10 Men

1. Phil S. (433 reps)
2. Dan L. (364 reps)
3. Julian F. (343 reps)
4. James A. (329 reps)
5. Michael R. (324 reps)
6. Bob S. (321 reps)
7. Pierre D. (317 reps)
8. Von T. (312 reps)
9. Steve H. (307 reps)
10. Mike C. (307 reps)

VIEW ALL SCORING RESULTS HERE.

Top 10 Fundraising Individuals

1. Charles S. ($2,965)
2. Mike I. ($1,850)
3. Patrick S. ($1,250)
4. Coach David ($825)
5. Meredith S. ($740)
6. Shawn C. ($680)
7. Sarah R. ($665)
8. Mary M. ($635)
9. Jen B. ($505)
10. Karl C. ($430)

VIEW ALL FUNDRAISING RESULTS HERE.

Spirit of Fight Gone Bad Awards

1. Alice in WODerland
2. The Hollow Rocky Balboas
3. EMOMma Mia!

This year we raised a total of $22,412 for Brooklyn Community Foundation. We’re so proud of you guys and all of your hard work! You rule. Thanks to everyone who organized, judged, fundraised, competed, or otherwise pitched in in any small way. And a huge thanks to Brooklyn Community Foundation for being such a wonderful organization. There’s still time to donate if you haven’t had the chance! 

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Yesterday’s Results Board: DB/KB Complex | Row
Renee’s Journey to the Platform Starting Strength
What Food or Drink Would You Want People to Leave at Your Grave? Atlas Obscura

Dumbbell / Kettlebell Complex

In 15 minutes, perform 4-5 sets of:
12 Dumbbell Bench Press
24 Kettlebell Walking Lunges (12e, Suitcase or Front Rack)

Increase load on each set, working up to a challenging set of each for the day.

Post loads to comments.
Exposure 3 of 8

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For Times:
1000m Row
500m Row
250m Row

Rest as needed, about 3 minutes between pieces.

Post times to comments.

October Athlete of the Month: Steven Norton

By Chris Fox

Steven is the newest member we’re placing in the spotlight in the growing lineage of awesomeness that is the CFSBK Athlete Of the Month. He’s been training consistently since joining us a few years ago, and in that time has dedicated himself to making some impressive “gymprovements.” The coaches all agree, Steven is one of those people who just makes a class roll well. It was a pleasure to chat with and learn a bit more about him, I hope you enjoy it as well. Be sure to throw a high five his way when you see him!

Fox: Hi Steven, congrats! Thanks for making time for this. Let’s start at the beginning. When and why did you begin CrossFit?

Steven: Oh man, I’m flattered and honored. Thank you! CFSBK was my introduction to CrossFit back in October 2015. My partner (superstar in her own right, Lauren M) came home each morning after her Foundations class and wouldn’t stop talking about how great she felt, how challenging it was, and how much fun she was having. She didn’t necessarily push me to start, but I was looking for ways to be more active, and I didn’t want to miss out on that experience. So I signed up for the next cycle. It turned out to be a pretty good decision.

Fox: Friend, co-worker, or significant other starts CrossFit… person won’t stop talking about CrossFit… person convinces all those around them to also give it a shot. That’s a pretty familiar storyline! What were you doing prior, fitness-wise?

Steven: The short answer is: not much. I would run a mile or two every so often and sporadically attend my office gym, where I’d “do cardio” and sometimes “do weights.” Mostly this meant getting on a machine and moving mindlessly for a while, or watching to see what other people were doing and copying them. To say it was uninspired and ineffective would be an understatement.

Fox: And what did you think of CFSBK when you first started here?

Steven: It was strange and intimidating. Why were people yanking barbells over their heads? Why did they do Double-Unders instead of perfectly good Singles? And how did everyone get so good at it? I was worried I would never get it. Almost right away, though, I saw that the coaches really cared about the athletes (I had Jess as my Foundations coach), and that the members were really engaged as well. I got the sense that I wouldn’t be left to “do weights.” I didn’t realize it at the time, but I was receiving an education on how and why to move well. It was great to see the coaches assess each athlete’s level of fitness and help them move forward, no matter where they started.

Fox: “Intimidated” is probably the word most frequently associated with how people feel when they begin CrossFit. What was tough for you at first, and what are you working on nowadays?

Steven: The Olympic lifts were tough, for sure. I *sort of* got the Clean, but the Snatch was (and still is) awkward. I’ve been guilty of avoiding many a Snatch day, so now I’m working to attend those classes and put more practice into it.

I felt pretty good about most bodyweight movements that came up regularly, but I couldn’t do a Pull-Up when I started three years ago. I’m proud to say that I’ve gone from zero Pull-Ups to a few Bar Muscle-Ups and even some ring muscle ups, and am working on being more consistent with those. The process has become fun to work at. It’s one of the things I—and I think others, as well—like about CrossFit. There’s always something to improve, and if you pay attention and practice (and eat and sleep ok!) you’ll get better. Right now I’m working on the mindset shift that comes when the “beginner” progress starts to slow down. I’m trying to be more patient and understand that just because I don’t necessarily see progress every day (PRs are fewer and farther between), it doesn’t mean it’s not happening.

Fox: What an awesome journey, from zero Pull-Ups to getting atop bars and rings. I also really like the talk about a mindset shift. Practice pays off. Nice work! Let’s get out of the gym a bit. Where did you grow up?

Steven: I’m from Elizabeth City, North Carolina, a small waterfront city in the eastern part of the state. Our claim to fame is a giant Coast Guard base and hosting the North Carolina Potato Festival. It was a nice place to grow up, although I didn’t really appreciate that until I moved away. In 11th grade, I moved to a boarding school in Durham. Durham was a “big” city compared to where I grew up. After that, I went to the University of North Carolina at Chapel Hill for undergrad (Go Heels!). Those were both amazing experiences for me, as bigger cities meant opportunities to be with more people from diverse backgrounds. I was a comparative literature major at UNC, but I spent most of my time at the Daily Tar Heel, the school newspaper (where Lauren and I met).

Fox: Is your family still in North Carolina?

Steven: I have some family down there, but not much anymore. I’m an only child, and a few years ago my folks retired to Stuart, on the east coast of Florida. I do maintain some connections to the area though. I spend quite a bit of time volunteering for my high school, the North Carolina School of Science and Math. It’s a public residential high school that accepts students from across the state. (Also, our mascot is a unicorn. No joke.) I’m currently president of the Alumni Association board of directors, which works to build connections between the alumni community and the school. My grandfather was a high school principal in Elizabeth City, so the importance of education was a pretty common discussion topic growing up. It’s been cool to be able to give back to a school that gave so much to me, and to play a part in helping improve access to education across the state.

Fox: What a rewarding way to maintain a part of your roots. What do you currently do for work?

Steven: Funny you should ask! Until a few weeks ago, I was a journalist, primarily with a focus in tech and business. I spent the last four years at the Wall Street Journal, where I covered technology for CIO Journal. It was great because I was able to spend my time talking with smart people about things I’m genuinely interested in, then writing about it. Last week, however, I started a new gig with Metis Strategy, a consulting firm that works with Fortune 500 technology departments. I’m excited to get more involved in the “doing,” rather than just reporting.

Fox: I’m interviewing a journalist? Now I’m nervous! Congratulations on the new gig, sounds like some exciting changes. What do you do for fun outside of the gym?

Steven: As the comp lit major might indicate, I love to read. I enjoy books about tech and business (just finished Bad Blood), and I’m a big fan of Latin American fiction (highly recommend Signs Preceding the End of the World and anything by Valeria Luiselli). I also recently downloaded the New York Times Crossword app, which has simultaneously been the best and worst thing. It’s educational, right? I’m not on Stella Z.’s level, but it’s been a fun way to spend time. Something else I’ve been consistent with is cooking. Prior to the Look, Feel, Perform Better Challenge in 2017, my culinary skills consisted of opening cans of tuna and occasionally scrambling an egg. I started to cook a lot more during that time, and it became something I really enjoyed and that Lauren and I liked doing together. We’re currently into Molly Yeh’s Molly on the Range, Joshua McFadden’s Six Seasons, and Melissa Clark’s Dinner.

Fox: I love seeing people who, months and years after a LFPB Challenge, have developed skills and habits they can maintain. Bravo! Last question: What should we look for in a future Athlete of the Month?

Steven: To me, a future Athlete of the Month is someone who is clearly enjoying themselves and maintaining a positive attitude, no matter their level of fitness. Approaching class with an open mind goes a long way toward creating a positive experience both for yourself and for others. We come here to lift weights and run around, for all sorts of reasons. The bonus is that we get the chance to work out and have fun with people that we probably wouldn’t have encountered otherwise. This place brings together people from all different walks of life, and everyone adds to the fabric of the community.

News and Notes

• Sick of medical bills, co-pays, deductibles, and rising health insurance premiums? This Saturday, October 27th from 7 to 9pm, CFSBK will screen Fix It: Healthcare at the Tipping Point. This 22-minute documentary takes an in-depth look at our dysfunctional for-profit healthcare system and shows how moving to a universal, single-payer system might impact you as a patient, a provider, or a business. Check out the event page for more details.
• Coach Jeremy’s Starting Strengthers will wrap up their eight-week cycle on Sunday, October 28th starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!
• We have new Level 1 and Level 2 cycles of our Brazilian Jiu Jitsu class starting on November 11th. This is a great chance to get started or hone your skills. Go HERE for more info and to sign up.
• Interested in exhibiting your work in our 5th annual CFSBK Art Show? Please email Coach Brett at Brett [at] CrossFitSouthBrooklyn.com by this Thursday, November 1st.

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Yesterday’s Results Board: Snatch Grip Deadlift | Run, Turkish Get-Ups, Pull-Ups
It’s Not Just Your Glutes Athlete Daily
The Earth’s Magnetic Shield Is My New Favorite Musician The Outline

Snatch Deadlift

5-5-5-5-5

Build to a heavy but perfect set of 5 Snatch Grip Deadlifts. Control the descent on the first 4. You may drop the final rep of each set. Aim for 85% or more of your best Snatch. Use straps if you have them.

Post loads to comments.
Exposure 2 of 8

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20 Minutes For Quality:
130m Run
6e Dumbbell Turkish Get-Ups
3 Strict Chin-Ups

Work up to a medium-heavy load for the get ups, something you can maintain for unbroken sets throughout. Take your time on the get ups, moving from stable position to stable position without rushing any of the transitions. Use bands or add weight to the chins as needed.

Post work to comments.

“That’s disgusting, David.” Michaelangelo takes a lil pizza break during Fight Gone Bad. Thanks to everyone who competed, cheered, volunteered, and helped us raise $22,292 for Brooklyn Community Foundation! (That figure includes a $5,000 match from a generous BCF board member.)  We’ll have the full results from the event up on the blog this week. In the meantime, plan to join us for another important event next Saturday…

New York Health Act: Short Film and Forum on October 27th

Sick of medical bills, co-pays, deductibles, and rising health insurance premiums?

On Saturday, October 27th from 7 to 9pm, CFSBK will screen Fix It: Healthcare at the Tipping Point. This 22-minute documentary takes an in-depth look at our dysfunctional for-profit healthcare system and shows how moving to a universal, single-payer system might impact you as a patient, a provider, or a business.

Learn about a new comprehensive health plan with no premiums, deductibles, or co-pays that guarantees healthcare for every New York resident regardless of health, income, immigration status, or employment status.

We will have a Q&A after the screening and a discussion about the ways YOU can help achieve guaranteed care for all.

Come learn why CrossFit South Brooklyn and hundreds of other businesses, freelancers, doctors, and other New Yorkers support the New York Health Act.

RSVP HERE!

Changes to CrossFit Kids Schedule

In order to better serve the cutest, littlest members of our community, we’re making some changes to our Sunday CrossFit Kids schedule. Effective today, our Sunday schedule will be:

CrossFit Preschool (3-4 years old): Sundays, 9am – 10am
CrossFit Kids (5-7 years old): 10am – 11am

Parents must RSVP their kids for our Sunday Preschool and Kids classes. Parents must have a current membership for their child that includes an enrollment in the class. When the parent logs into the member connect site, they will be able to click on the calendar and see a list of all the classes they are eligible to take. From there they can add or cancel a reservation by clicking into a specific class. Head over to the Kids & Teens program page for more details!

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Dwayne Johnson’s New Show Is a Mix of Strength Sports and American Gladiators BarBend
Making History The Players’ Tribune

“Fight Gone Bad”

Three Rounds, As Many Reps as Possible, of:
Wall Ball Shots 20lb-10’/14lb-9′
Sumo Deadlift High-pull, 75lbs/55lbs/35lbs
Box Jumps, 20″
Push Press, 75lbs/55lbs/35lbs
Row

In this workout, you move from each of the 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.

If you think you’ve got a top 3 score in you and want to go for the CFSBK Leaderboard, please let one of the coaches know ahead of time so we can communicate with your judge. Also remember that to get on the board, you need to start on the Wall Ball station and that Step-Ups are considered a scale for the Box Jumps.

Add up your points and post them to comments.

Goooooowanus Mud Carp! | Photo by Robert C.

TODAY: Fight Gone Bad 2018

Today’s the day! To see details about the movement standards and flow of the day, please refer to yesterday’s post. 608 will be available for warm-ups all day. Team captains or an assigned proxy must pick up the t-shirts and distribute them to their team.

ALL CLASSES ARE CANCELLED TODAY (including Yoga for Athletes, Active Recovery, and Open Gym)!

Friends, family, and well-wishers are all welcome at the gym. Please note that bike parking might be tight on Degraw, and the Brooklyn Half Marathon is also happening from 6am to 11am and may affect 4th Avenue. Plan accordingly!

8:30am: Gym Opens
9:00-1:10pm: Fight Gone Bad Heats
1:30pm: Group Photo!
Awards Ceremony

Afterward, we’ll celebrate with an after party right here at the gym.

Fundraising Totals

As of 7:00pm last night, we were just shy of $15,000 raised for Brooklyn Community Foundation (not including a BCF board member’s generous match). The race is still tight, and there are great prizes for the top fundraisers. All final numbers will be pulled from CrowdRise at 1:30pm. If you can, send one more email!

Thanks to Our Sponsors

Many thanks to the following sponsors for donating prizes: Brooklyn Brewery, Bareburger, Threes Brewing Company, Ample Hills Creamery, Shake Shack, Cafe Grumpy,  ThirteenFit Apparel, Puori Supplements, Littlefield, Bear Komplex, Kick Axe, Crossfit Linchpin, Chameleon Coffee,  Left Bank, Fleishers Craft Butchery, Abbotsford Road Coffee, Hungry Ghost Coffee, Respect Your Universe Apparel, Slant Shack Jerky, Herondale Farm, Lululemon

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Good luck today, everyone! Let us know how it went in the comments!

Today is a scheduled rest/recovery day, but don’t worry! We are open and running on a normal class schedule. In today’s CrossFit group classes, you’ll have the option of doing either yesterday or tomorrow’s programming, which can be found in the comments section of today and every Rest Day’s post. Please note that all classes are cancelled tomorrow for Fight Gone Bad. 

Everything You Need to Know About Fight Gone Bad 2018

Please check the heat assignments to see when you’re competing and judging tomorrow. Plan to arrive at least 20 minutes before your heat to get registered and ready. 608 will be available all day to warm-up. Your team captain will pick up shirts at the front desk when everyone on your team arrives. Immediately after your heat, there will be a team portrait taken outside, so look your best and get ready to flex!

At the end of the day, we’ll have an awards ceremony and group picture. We encourage everyone to hang out and cheer on the other teams. If you’re in an early heat, please hang out and then try to make it back for the awards ceremony… especially if you’re going to the podium!

We are seeking volunteers to help with scoring tomorrow from 8:30am to 1pm. Send an email to Brett [at] CrossFitSouthbrooklyn.com to let us know you’re interested. 

Schedule

8:30am: Gym Opens
9:00-1:10pm: Fight Gone Bad Heats
1:30pm: Group Photo!
Award Ceremony

Afterward, we’ll celebrate with an after party right here at the gym.

Fundraising Update

CFSBK has raised over $14,000 for Brooklyn Community Foundation so far! Check out our CrowdRise page to see who our top teams and individuals are so far. Don’t stop now, gang! Every dollar you raise will go to awesome local causes.

As usual, we’ll be giving awards to the top individual fundraisers, the top male and female Rx’d athletes, and the FGB Spirit Award for the teams with the best costumes and such. Many thanks to the following sponsors for donating prizes: Brooklyn Brewery, Bareburger, Threes Brewing Company, Ample Hills Creamery, Shake Shack, Cafe Grumpy,  ThirteenFit Apparel, Puori Supplements, Littlefield, Bear Komplex, Kick Axe, Crossfit Linchpin, Chameleon Coffee,  Left Bank, Fleishers Craft Butchery, Abbotsford Road Coffee, Hungry Ghost Coffee, Respect Your Universe Apparel, Slant Shack Jerky, Herondale Farm, Lululemon

Movement Standards

Everyone competing in Fight Gone Bad tomorrow also has a judging assignment slot. Please come familiar with the movement standards so you can accurately perform and judge the workout. We’ll review that day, too. The Box Jump is still a CrossFit Games-Standard Box Jump, which means you’ll need to show extension and control at the top of every rep as opposed to being able to reach extension as you jumped off.

Box Jump (Demo Video)
Men’s Rx: 20″
Ladies’ Rx: 20″
Additional option: 16″

Standards:
Start: Standing on Ground
Finish: Standing on top of the box with knees and hips fully extended and under control. Athletes may jump down or step down, jumping off at the top before showing control is a no rep. For FGB, step-ups are considered a scale.

Sumo Deadlift High Pull (Demo Video)
Men’s Rx: 75lbs
Ladies’ Rx: 55lbs
Additional option: 35lbs

Standards:
Start: Both plates on ground
Finish: Knees and hips fully extended and barbell at approximately collar bone height.

Wall Ball: (Demo Video)
Men’s Rx: 20lb ball, 10′ target
Ladies’ Rx: 14lb ball, 9′ target
Additional option: 10lb ball, optional target

Standards:
Start: Hip crease dips below parallel
Finish: Ball hits ABOVE target line

Rowing:
No Scales
No ROM standards

Push Press (Demo Video)
Men’s Rx: 75lbs
Ladies’ Rx: 55lbs
Additional option: 35lbs

Standards:
Start: Bar in a racked position in front of shoulders
Finish: Knees, hips, shoulders and elbows fully extended with the barbell above the shoulders

If you need any additional modifications, don’t hestitate to let us know!

Don’t be afraid to call a “No Rep” on someone if they’re not meeting the standards! You’ll be doing them and the event itself a favor.

If you think you’ve got a top 3 score in you and want to go for the CFSBK Leaderboards, please let one of the coaches know ahead of time so we can communicate with your judge. Also remember that to get on the board, you need to start on the Wall Ball station and that Step-Ups are considered a scale for the Box Jumps.

A Note from Sabrina S.: Go See Her Show!

As some folks know, I have done a few gigs as a jazz singer but rarely have a chance to with my other professional obligations. However, I do have one coming up and I’d love to see you there!

Sabrina Silver Trio at The Cupping Room
Cupping Room Cafe, 359 W. Broadway
Saturday, October 20th, 8-11pm
No cover, No minimum

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Yesterday’s Results Board: Power Clean | Run, Toes-to-Bars
Matt Ufford: Fight Gone Bad 2010 Ari Bassin-Hill/CFSBK
Fight Gone Bad Explained CrossFit

Power Clean

Performance
Every Minute on the Minute x 5:
6 Touch-and-Go Power Cleans

Rest 2 minutes, then…

Every Minute on the Minute x 5:
4 Touch-and-Go Power Cleans

Rest 2 minutes, then…

Every Minute on the Minute x 5:
2 Touch-and-Go Power Cleans

Choose a heavy load and work across on the 6s and 4s. If you can build on the doubles then do so.

Fitness
Every Minute on the Minute x 5:
3 Deadlifts + 3 Hang Power Cleans

Rest 2 minutes, then…

Every Minute on the Minute x 5:
3 Deadlifts + 2 Hang Power Cleans

Rest 2 minutes, then…

Every Minute on the Minute x 5:
3 Deadlifts + 1 Hang Power Clean

Warm up to a heavy load and work across on the first two EMOMs, aiming to build to a heavy complex on the final EMOM.

Post loads to comments.
Exposure 2 of 8

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2 Rounds for Time:
550m Run
25 Toes-to-Bars

Scale the Toes-to-Bars to Hanging Leg or Knee Raises as needed.

Post rounds, reps, and Rx to comments.

The ROWvolution starts Saturday! 

Fight Gone Bad Sponsors and Prizes!

We have had an AMAZING response from local businesses supporting Fight Gone Bad this year. The total donation value for prizes is over $5,000! This means more participants will get prizes! Prizes will go to the Top 10 Individual Fundraisers, Top 3 Female and Male Athletes, and the Top 3 Teams with the Best Costumes. Make a final push on your fundraising to grab one of the prize packages listed below all of our incredible sponsors!

We are seeking volunteers to help with scoring on Saturday from 8:30am to 1pm. Send an email to Brett [at] CrossFitSouthbrooklyn.com to let us know you’re interested. 

Check out the leaderboard for our top individual fundraisers over on Crowdrise.

Prizes for Top 10 Fundraisers

9th and 10th Places (approx. $115 value):
$25 gift card to Bareburger
1 case of Chameleon Coffee
1 voucher for a shirt from LuluLemon on Smith Street

6th, 7th and 8th Places (approx. $155 value):
$25 gift card to Bareburger
1 case of Chameleon Coffee
1 voucher for a shirt from LuluLemon on Smith Street
1 Voucher from CFSBK for an item up to $30 from FitAid

4th and 5th Places (approx. $250 value):
$25 gift card to Bareburger
1 case of Chameleon Coffee
1 voucher for a shirt from LuluLemon on Smith Street
1 Voucher from CFSBK for an item up to $30 from FitAid
$50 gift card to Hungry Ghost
$15 gift card to Threes Brewing
$20 gift card for Bear Komplex Gymnastics Grips

3rd Place (approx. $300 value):
$50 gift card to Left Bank
1 case of Chameleon Coffee
1 voucher for a shirt from LuluLemon on Smith Street
$75 gift card to Hungry Ghost
1 box of Puori Vitamin C + Energy Supplements
1 voucher for a r-shirt from CrossFit Linchpin

2nd Place (approx. $415 value):
$50 gift card to Left Bank
1 case of Chameleon Coffee
1 voucher for a shirt from LuluLemon on Smith Street
$100 gift card to Hungry Ghost
1 box of Puori Vitamin C + Energy Supplements
1 voucher for a t-shirt from CrossFit Linchpin
1 voucher for 3 passes to Kick Axe

1st Place (approx. $575 value):
$50 gift card to Left Bank
1 case of Chameleon Coffee
1 voucher for a shirt from LuluLemon on Smith Street
$150 gift card to Hungry Ghost
1 box of Puori Vitamin C + Energy Supplements
1 voucher for a t-shirt from CrossFit Linchpin
1 voucher for 3 passes to Kick Axe
1 case of Brooklyn Brewery beer
1 voucher from CFSBK for an item up to $30 from FitAid

Top 3 Male and Female Athletes

3rd Place (approx. $100 value):
$20 gift card for ThirteenFit Apparel
1 Fleischer’s jerky making kit
1 CrossFit Linchpin coffee mug
$25 gift card to Shake Shack
$15 gift card to Threes Brewing Company

2nd Place (approx. $155 value):
$20 gift card for ThirteenFit Apparel
1 Fleischer’s jerky making kit
1 CrossFit Linchpin coffee mug
$25 gift card to Shake Shack
$15 gift card to Threes Brewing Company
1 case of beer from Brooklyn Brewery
$10 Cafe Grumpy gift card and beanie
$20 gift card for Bear Komplex Gymnastics Grips

1st Place (approx. $270 value):
$20 gift card for ThirteenFit Apparel
$100 Herondale Farms gift card
1 CrossFit Linchpin coffee mug
$50 gift card to Hungry Ghost
1 voucher for 2 tickets to a show at Littlefield
Slant Shack Jerky
$20 gift card for Bear Komplex Gymnastics Grips

Top 3 Teams with Best Costumes

3rd Place (approx. $55 value for each team member | $330 total value):
$15 Cafe Grumpy gift card
1 Cafe Grumpy beanie
1 voucher from CFSBK for an item up to $30 from FitAid website

2nd Place (approx. $70 value for each team member | $420 total value):
$10 Ample Hills gift card
1 bag of Abbotsford Road Coffee and voucher to Grind Coffee’s Sackett Street location
1 box of Puori Vitamin C + Energy Supplements

1st Place (approx. $125 value for each team member | $750 total value):
1 gift bag from Respect Your Universe Apparel: $50 gift card, fitted hat, and a shirt or tank (sizes can be exchanged)

Sponsors

Brooklyn Brewery, Bareburger, Threes Brewing Company, Ample Hills Creamery, Shake Shack, Cafe Grumpy,  ThirteenFit Apparel, Puori Supplements, Littlefield, Bear Komplex, Kick Axe, Crossfit Linchpin, Chameleon Coffee,  Left Bank, Fleishers Craft Butchery, Abbotsford Road Coffee, Hungry Ghost Coffee, Respect Your Universe Apparel, Slant Shack Jerky, Herondale Farm, Lululemon

Upcoming Changes to CrossFit Kids Schedule

In order to better serve the cutest, littlest members of our community, we’re making some changes to our Sunday CrossFit Kids schedule. Effective this weekend, our Sunday schedule will be:

CrossFit Preschool (3-4 years old): Sundays, 9am – 10am
CrossFit Kids (5-7 years old): 10am – 11am

Parents must RSVP their kids for our Sunday Preschool and Kids classes. Parents must have a current membership for their child that includes an enrollment in the class. When the parent logs into the member connect site, they will be able to click on the calendar and see a list of all the classes they are eligible to take. From there they can add or cancel a reservation by clicking into a specific class. Head over to the Kids & Teens program page for more details!

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Yesterday’s Results Board: Back Squat / Front Squat | KB Swings, Box Jump Overs
Every American Record Was Broken in the Women’s -84kg Weight Class BarBend
How Exercise Might “Clean” the Alzheimer’s Brain Scientific American

Back Squat / Front Squat

Performance
Back Squat: 2 x 5
Front Squat: 1 x 5

Heavier than last week.

Fitness
Back Squat: 2 x 5 LP
Front Squat: 1 x 5 LP

Heavier than last week.

Post loads to comments.
Exposure 2 of 8

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4 Rounds
AMRAP 2 Minutes:
20 Russian Kettlebell Swings 32/24kg
10 Box Jump Overs 24/20″

Rest 2 minutes between rounds. Aim for consistent scores within a rep or two on each round.

Post rounds, reps, and Rx for each round to comments.

CFSBK’s 5th Annual Art Show on November 17, 2018: Call for Artists

Ever wonder what CFSBK would look like if it transformed into an art gallery? Well, those of us that participated in or attended CFSBK’s previous Art Shows know it looks pretty awesome. Our 5th Art Show will be Saturday, November 17th, and we need to know by Thursday, November 1st whether you want to participate.

The aim of the evening isn’t to sell the work of our artists (though if that happens, great!), but to showcase the often hidden talents of CrossFitters, bring our community together in a novel way, and to continue being the coolest CrossFit gym on the planet.

Want to Participate?

We’re excited about everyone who has reached out so far, but we want to hear from more of you. If you are an artist (even if your art is just a hobby) and a CrossFitter at CFSBK or beyond, reach out to Coach Brett at Brett [at] crossfitsouthbrooklyn.com by November 1st, 2018 to get on the roster of artists. If you haven’t participated before, your email MUST INCLUDE 2-3 images of pieces you would consider showing or pieces that are similar to what you would create for the show. The volume of responses we receive will determine how many of your pieces we can include.

Note: Several of you have asked if anyone can participate. Yes, but the artist MUST be a CrossFitter. They don’t have to work out at CFSBK.

The more diversity of mediums the better—painting, photography, film, collage, printmaking, dance, design, drawings, textiles, installations, or something we haven’t heard of yet.

T-Minus 4 Days to Fight Gone Bad!

We’re currently at $12,219 raised for Brooklyn Community Foundation, which is about halfway to our $25,000 goal. Great work so far, gang, but don’t stop now. A generous BCF board member has decided to match our fundraising: one dollar for every dollar we raise over $10,000! Send THIS LINK to your friends, family, and coworkers, and tell them you’re raising money for and organization that is focusing many of its efforts this year on immigrants’ rights and encouraging youth activism. 

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Yesterday’s Results Board: Rest Day
7 Ways to Stay Healthy, Even When You’re Crazy Busy Puori
The Sumo Deadlift High Pull: Core to Extremity CrossFit Journal

Today is a scheduled rest/recovery day, but don’t worry! We are open and running on a normal class schedule. In today’s CrossFit group classes, you’ll have the option of doing either yesterday or tomorrow’s programming, which can be found in the comments section of today and every Rest Day’s post.

Check out this video about Dmitry D.’s life and work. CFSBK appears around 2:50. Learn more about Dmitry at https://criminallyprolific.com and about his startup at https://justreachout.io!

Leah is a licensed massage therapist in the state of New York, where she was born and raised. A graduate of the Swedish Institute College of Health Sciences in 2009, she brings a decade of professional experience to her table. Shortly after obtaining her license, she earned additional certifications in sports and medical massage. She has worked in personal training studios, chiropractic offices, private studios, various gyms, community health centers, and at a variety of races and athletic events.

Leah maintains that truly skilled massage therapy has been the most effective modality for any physical ailments she’s personally dealt with, and has made it her mission to frame it in the larger discussion of physical rehabilitation. Her sessions are resolution-oriented, incorporating myofascial release, deep tissue work, trigger point therapy, ART, and rhythmic proprioception rebalancing.

In tandem with her massage therapy study, Leah is informed by her own experiences as a competitive powerlifter since 2012. She competes within USA Powerlifting and is a former New York state record holder in her weight class’s Squat, Bench Press, Deadlift, and overall total in the raw open division. She has worked extensively with strength athletes since making lifting such an integral part of her life, so she understands common myoskeletal issues they often develop. While strength sport is her forte, Leah has a storied athletic background in dance and martial arts and is a former self-defense instructor. When not healing or training, she rides her Harley in an all-women motorcycle club and plays guitar in rock bands.

Schedule

Monday: 9am to 2:30pm
Tuesday: 3pm to 8pm
Wednesday: 9am to 2:30pm
Friday: 9am to 2:30pm
Saturday: 4:30pm to 8:30pm

This weekend and next week Leah is extended hours on Saturday (12:3opm to 8:30pm), Monday (9am to 5pm), and Wednesday (9am to 8pm).

Contact

E-mail Leah at leah.decesare [at] gmail.com to set up an appointment.

Pricing

30 minutes: $50
60 minutes: $100
90 minutes: $150

Purchase Here!

Cancellation Policy

Appointments cancelled within 24 hours are subjected to the full cost of the session.

News and Notes

• T-minus 5 days until Fight Gone Bad 2018! We’re currently at $11,629 raised for Brooklyn Community Foundation, which is 47% of our $25,000 goal. Let’s crack 50% by the end of the day! Go HERE to donate to the team with the best name.
• Missing something? It might be in our most recent lost and found dump! Be sure to claim your stuff at the front desk before we donate it to CHIPS in a couple of weeks!

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Yesterday’s Results Board: Dumbbell Complex | Push Presses, Burpess, Chest-to-Bar Pull-Ups
3 Grip Tips BarBend
3 Reasons You Might Need Fish Oil Athlete Daily

Dumbbell Complex

4-5 sets, increasing load with each set:
5e Dumbbell Windmills
10 Kettlebell Double Front Squats

Post loads to comments.
Exposure 2 of 8

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3 Rounds for Time:
15 Push Presses 115/80
12 Burpees
9 Chest-to-Bar Pull-Ups

Scale to Chin-over-Bar or Jumping Chest-to-Bar Pull-Ups as needed.

Post time and Rx to comments.

Fight Gone Bad Fundraising Update (T-6 Days!)

With less than a week to go until Fight Gone Bad, we’re currently at $10,108 raised for Brooklyn Community Foundation, which is 40% of our $25,000 goal. It’s not too late to start fundraising! Use this template we recently posted to email your friends and family. And even if you’re not taking part, you can go HERE to donate.

Did you know that we have been hosting our annual “Fight Gone Bad” charity event since 2008? Our fundraising efforts have benefitted a wide variety of charitable organizations in Brooklyn, with our total amount raised to date over $400,000. Let your friends and family know that you’ll be sweating for one of the best causes around. This year, our friends at CrossFit 718 will be running a concurrent Fight Gone Bad event and also raising money for BCF. Bonus!

Don’t forget that our top individual fundraisers will receive prizes from our generous sponsors: Brooklyn Brewery, Bareburger, Threes Brewing, Ample Hills, Shake Shack, Cafe Grumpy, ThirteenFit Apparel, Puori Supplements, Littlefield, Bear Komplex, Kick Axe, CrossFit Linchpin, Chameleon Coffee, Left Bank Restaurant, Fleishers, Abbotsford Road Coffee, Hungry Ghost, Respect Your Universe, Slant Shack Jerky, Herondale Farm, and Lululemon.

Below are our top fundraisers from both the individual and team divisions:

Top 5 Teams:

1. Gowanus Globetrotters: $1,840
2. The Legwarmers: $1,775
3. The Hollow Rocky Balboas: $1,775
4. Swolier Than Thou: $620
5. Richard Simmons & The Not for Times: $598

Top 5 Individuals:

1. Charles S.: $2,865
2. Mike I.: $1,650
3. Patrick S.: $1,100
4. Meredith S.: $540
5. Coach David: $525

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Yesterday’s Results Board: Snatch | Wall Balls, Sumo Deadlift High Pulls
CrossFit’s Greg Glassman Disrupted Fitness. Next, He’s Taking on Healthcare Men’s Health
What’s the Point of Winning? NY Mag