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!
“Nicol-ancy”
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
Rest Day
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
Bar Dips
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
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
(E5/8)
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
FIGHT GONE BAD BAGEL LIST! (12 athletes)
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.