For Time:
Row 750m
21 Dumbbell Thrusters
Row 500m
15 Dumbbell Thrusters
Row 250m
9 Dumbbell Thrusters

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Accessory Work
We will review each FGB movement and common errors one more time.

Coach Jeremy and a few friends go for a stroll

Here is the Fight Gone Bad Itinerary for this Saturday.  We will release the heats and judging assignments tomorrow!

9:45-10:00 Registration
10:00-10:10 Intro
10:10-10:20 Warm-up
10:30-10:50 Heats 1/2
10:50-11:10 Heats 3/4 
11:10-11:30 Heats 5/6 
11:30-11:50 Heats 7/8 
11:50-12:10 Heats 9/10
12:30-12:45 Awards Ceremony
12:45-1:30 Clean up

There is a 5pm class today!

Laurel and Cloyde get some Foam Roller love

At 5:30pm on Friday we're going to meet to set up the gym for Fight Gone Bad.  If you're available to lend a hand please let me know in the comments section.  We'll need to move some mats, set up the equipment and make sure things are ready to go for Saturday. I don't predict it taking longer than about an hour.

We also could use some other general volunteers for FGB on Saturday to help run scores and register all the athletes.  Please email David(at)CrossFitSouthBrooklyn.com
So far we've got Paul C, Brandy M and Malcolm S helping out. Who else is in???

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Why You Should Exercise, (Vintage Video) Iron Maven

1-1-1-1-1-1-1

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compare to 7.6.09

Accessory Work
Choose your weakest Fight Gone Bad movement and do some focus training on it. Here are some options:
Technique Phase: Practice the movement in a fatigue free environment.  Make every rep perfect.
Consistency Phase: See if you can do 15-25 reps while maintaining consistent technique. If form breaks down, take a break.
Intensity Phase: Perform 3-5 one minute pressure tests for max reps. Either rest as needed between attempts or set a rest interval.

Tire Flips!

Congratulations CFSBK for raising $15,290 for two great causes!

FGB is a social event, please feel free to invite family and friends to check out all the action.  This is a great opportunity to show everyone what this "crazy CrossFit thing" is all about.

1 Mile Run

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compare to 3.18.09

Accessory Work
Choose your weakest Fight Gone Bad movement and do some focus training on it. Here are some options:
Technique Phase: Practice the movement in a fatigue free environment.  Make every rep perfect.
Consistency Phase: See if you can do 15-25 reps while maintaining consistent technique. If form breaks down, take a break.
Intensity Phase: Perform 3-5 one minute pressure tests for max reps. Either rest as needed between attempts or set a rest interval.

Jenna goes overhead

Good luck to Jess Fox who is running the Queens Half Marathon today!

For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.
compare to 3.1.08

Accessory Work
Foam Roll

Felix doing a barbell complex

CFSBK at $14,570 for Fight Gone Bad
To date, CrossFit South Brooklyn has raised $14,570 for charity, more than double what we raised last year!  I'd like to especially acknowledge Matt Ufford who has raised $6,671 through the Kissing Suzy Kolber blog where he is a contributor.  Matt also won a pair of FGB IV Oakleys for being the top fund raiser internationally on 9/16.  On top of this, our own Jim Ryan was the winner of the Home Stretch Challenge last Wednesday. He raised $520 and gets pair of FGB IV Oakleys too. Great work, guys!

Here are our top 5 fund raisers
1. Matt U:  $6,671
2. Brian S:  $985
3. Jim R:  $915
4. Gerrit G:  $703
5. Anne W:  $545

Because of all this phenomenal fund raising, CrossFit South Brooklyn will be receiving a limited edition 24"x36" event poster and a 3'x3' vinyl banner from the good folks at Fight Gone Bad IV.

If your fund raising hasn't hit the floor running yet, why don't you spread some good karma by donating $10 to someone else from SBK?  Click this link and search for South Brooklyn under "Team Name" to make your move.
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Good luck to Coach Jeremy who will be competing in the middle weight division of the 2009 CrossFit Strongman Hybrid Fall Challenge