For time:
Row 500m
40 Kettlebell Swings, 1.5/1 Pood
30 Pull-ups
20 Thrusters, 95/65 lbs
10 Burpees

Accessory Work
Work on a weakness or spend some time on the Foam Rollers

Get Well Soon, Bethany and Allan

Good luck to Coach Shane as he travels to GSX Athletics in Texas this weekend for a CrossFit Kids Certification.

Fight Gone Bad, Team 5:
Ryan Piester
Rebecca Steinman
Bjorn Bellenbaum
James Ryan
Laurel Madar

South Brooklyn's own Anthony and Mike overseas. At ease, Gentlemen.

Our first two Fight Gone Bad Teams have selected captains and names:
Team 1 gave the big "C" to Anne Williams and made use of all their initials to form their new name: "A.rmed   A.nd  dangerA.S.S"

Team 2 will now be known as "The Chocolate Milk Thistles" and will be led by Captain Sarah Haskins

Fight Gone Bad Team 4:
Debbie Parsons
Jeremy Fisher
Anne Ishii
Erik Kelly
JR McKenchie

Click here for a breakdown of all the teams so far.

Which FGB movement do you think is the most difficult and why?

3-3-3-3-3

Post loads to comments.
compare to 8.12.09

Accessory Work
Medicine Ball Rotational Tosses
Clean Drills

Kicking Ass and Taking Names one Decade at a Time

Fight Gone Bad Team 3!
Juliana Agudelo
Christian Fox
Paul Steinman
Paul Sanwald
Colette Komm

Fund raising note: Everyone who would like to participate in Fight Gone Bad IV must register through the FGB portal and is encouraged to attempt a fund raising effort.  While there is no minimum to compete, even donating $20 yourself will go a long way towards 2 great causes.  At the end of the day, this is about community, charity and friendly competition. Register here

Get well soon to Bethany B. who dropped a knife on her foot and Allan E. who d broke his leg dancing. Yikes!

What was a really enjoyable meal you had out recently?
________________________
America's Food Crisis and How to Fix it Time
Orthorexia: Healthy Food Eating Disorder Guardian UK

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

Post numbers of sit-ups and double-unders to comments.

Accessory Work
:10 Front Lever Holds, 5 sets
WU: 3 Rounds NFT of:
6 Pistols each leg
12 DB/KB SLDLs
12 "3-2-1" Push-Ups

Coach Jacinto

Fight Gone Bad IV Team 2:
Shane Williams
David McGrath
Peter Hoppman
Sarah Haskins
Jessica Fox

You know the drill guys, contact one another, choose  a captain, pick a team name and determine exercise order and preferred heat placement out of a hypothetical 6 teams. Good Luck, "Team 2!"

Haven't Registered? Register Here

Fight Gone Belated!
We've got a few folks who can't make this years FGB due to scheduling conflicts.  If you want to participate in the event but aren't available the weekend of the 26th to compete, please post to comments and email me so we can set up a Fight Gone Belated team.

Welcome back from Brazil, Juliana and Charmel!

Do you eat more vegetables when you cook at home or when you eat out?  Is the quality of greens the same either way?
______________________
10 Reasons to go Grain Free Nourished Kitchen

Jonathan opens his 5×5 OHS at 135

Relative to the Back Squat, the difficulty of the Overhead Squat is less dependent on strength and more dependent on balance.  The ability to keep the barbell centered over the glenohumeral joint and mid foot while squatting through a full range of motion requires considerable focus.
How else is the Overhead Squat challenging?

Announcing our first official Team for FIGHT GONE BAD 4!!
Anne Williams
Samir Chopra
Scott Lundhagen
Asta Fivgas
Ashley Fothergill

Okay Team 1, time to start talking strategy.  Someone will have to volunteer to be team Captain and then the following decisions will be made: Team Name, Start order on exercises and preferred heat order (out of a hypothetical 6 teams).  You guys all have an email in your inbox with everyones contact information to get the ball rolling.  Teams might also consider setting up additional FGB specific training sessions to build team cohesiveness and capacity.

The next team will be announced tomorrow, stay tuned!

Haven't signed up for Fight Gone Bad yet? Sign up Here!
___________________
What would you consider a "self prepared" meal?