1-1-1-1-1
(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)

3×10 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?
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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 fgb5.org 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.

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
(E6/8)

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)CrossFitSouthBrooklyn.com

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

Sarah H's exceptional Deadlift alignment

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

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

3 Attempts at max reps
Rest 3 Minutes between attempts
(E3/4)

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.

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 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

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