Back Squat

Performance
1-1-1

Fitness
3-3-3

Establish a new 1 or 3RM Back Squat. If you’re newer, then go for the 3RM. No tempo. The movement standards are as follows:

• Begin the lift with both knees and hips fully extended.
• Squat down to full depth, until the hip crease passes below the top of the patella.
• Return to fully standing in one motion (though it may be slow!).
• Feet must remain planted throughout the lift.
• If you fail, STAY WITH YOUR BAR and do not bail it on the spotters. Your spotters will help you stand and guide the bar back into the rack.

Post loads to comments.

______________________

For Time:
50-40-30-20-10 Double Unders
15-12-9-6-3 Burpees

Scale the Dubs to Singles as needed. The goal is a quick metcon with minimal rest.

Post time and Rx to comments.

“Spiderman, Spiderman, / Owns a gym called South Brooklyn.” Check out more Fight Gone Bad action shots by Thomas H. and Robert C. right here. | Photo by Robert C. 

Train with an Olympian: Sign Up for the CRASH-B World Indoor Rowing Championship!

Do you hate and fear workouts that involve rowing? Do you secretly love them but don’t want to admit it? Either way, you have a good reason to train for the CRASH-B World Indoor Rowing Championship! Olympian Coach Nick will prepare participants in the months leading up to race day, which is February 25th, in Boston. The first technique clinic will take place this Saturday, November 11th from 4 to 6pm.

Basic Info

• The events at CRASH-Bs are individual
• You don’t have to be a CFSBK member to participate—so tell your non-SBK friends! (If you have any!)
• The group will get together for three technique clinics (each of which will conclude with a workout) and three or four races
• Participants will do the workouts on their own
• Nick will provide programming and support—including video analysis of your technique—throughout the program
• Anyone can join—there is no minimum performance requirement

Pricing

Full Payment Up Front:

• Member Rate: $360 with discount code
• Non-Member Rate: $450

Three Monthly Installments:

• Member Rate: $134.40 per installment* ($403.20 total)
• Non-Member Rate: $168 per installment* ($504 total)

Register Here!

(Members, please contact the front desk for the discount code.)

Schedule

See the CRASH-Bs event page for the full schedule of technique clinics and events!

Weekend Schedule

We’re hosting the CrossFit Level 1 Certificate Seminar this weekend, which means we’ll have to cancel a few classes. On Saturday, November 11th the following classes are cancelled: 8am group class, 9am group class, and AG Strength. On Sunday, November 12th, these classes are cancelled: 8am group class, 10am CrossFit Preschool, 11am CrossFit Kids, 11am Active Recovery.

______________________
Yesterday’s Results Board: Rest Day
Revealing the World’s Tiniest Wonders Atlas Obscura
Why Barbells Are Better Than Machines Starting Strength

Announcing the Artists for CFSBK’s Fourth Art Show

CFSBK’s fourth Art Show is next Saturday, November 18th, from 7-10PM. Free entry and alcohol (and La Croix!).

The show will feature live tattooing by Brooklyn artist Jim Gentry (flash sheet and sign-up information below), textiles for sale by Brooklyn artist Bekka Palmer, and photographs and Pop art by New Jersey artist Jon Arias. 

At 8:30PM, CFSBK members Alona Katz and Erica Dohring will present an aerial hoop performance, which will be followed by a dance/spoken word performance by Sacred Circle Theatre Company featuring CFSBK member Anise.

Come check out art from fellow talented CFSBKers:

Jaime Cheng
Sonya Cheuse
Katherine Akiko Day
Brian Faulk
Lucas Garrido
Katie Harper
Steve Hutsal
Jenna Jerman
Amy Muckerman
David Osorio
Nicholas Piltoff
Jay Reingold
Trevor Safford
Keith Walter
Brian “Baz” Zimbler

Get Inked at the Art Show

Are you an avid tattoo collector or interested in losing your skin’s virginity? At the Art Show, you’ll have the opportunity to get art permanently drawn onto your bod by a Brooklyn tattoo artist, Jim Gentry (@gentrytattoo) of Hand of Glory Tattoo in Park Slope. Jim will be live tattooing at the Art Show from 7-10pm in 20-minute sessions from the flash sheet of small, simple designs pictured here.

The price? Only $20.

The catch? There are only 9 slots total.

Sign up HERE

If you have questions about any of the above, email Kate R. at katharinereece [at] gmail [dot] com.

News and Notes

• Do you hate and fear workouts that involve rowing? Do you secretly love them but don’t want to admit it? Join Coach Nick‘s CFSBK CRASH-Beasts and train for the World Indoor Rowing Championship! The first technique clinic is this Saturday, November 11th, and there’s still time to sign up. See the event page for details.
• As if there weren’t already enough cool stuff on our humble Gowanus block, an axe-throwing venue called Kick Axe will be moving in across the street in mid-December! 
• We now have another set of Rogue speed ropes in 608 to match our set in 597! We also organized the weight belts in both gyms and set aside any that didn’t have names on them. If you can’t find your belt, it’s in the crawlspace near the lifters at 608. Please write your name on it before returning it to the downstairs storage spaces. See the front desk if you need a marker or help with anything else!
• We’re hosting the CrossFit Level 1 Certificate Seminar this weekend, which means we’ll have to cancel a few classes. On Saturday, November 11th the following classes are cancelled: 8am group class, 9am group class, and AG Strength. On Sunday, November 12th, these classes are cancelled: 8am group class, 10am CrossFit Preschool, 11am CrossFit Kids, 11am Active Recovery.

______________________
Yesterday’s Results Board: Press/Deadlift Test | Tabata Mash-Up
Running a  Marathon? Think Hot Tub, Not Ice Bath, Afterward NY Times
Why Does the Sumo Deadlift Get So Much Hate? BarBend

Test

Press

Performance
1-1-1

Fitness
3-3-3

Establish a new 1 or 3RM Press. If you’re newer, then go for the 3RM (no tempo). The movement standards are as follows:

• Feet may not move and must stay flat throughout the lift.
• Knees must remain fully extended and locked out.
• A small lay back is permissible, but must not be excessive.
• Barbell must finish over the shoulder blades and mid-line of the body.

Deadlift

Performance
1-1-1

Fitness
3-3-3

Establish a new 1 or 3RM Deadlift. Conventional or Sumo, lifter’s choice. Control the barbell back to the floor after the rep. If you’re newer, then go for the 3RM. The 3RM may be touch-and-go (no tempo). The movement standards are as follows:

• Neutral spine throughout
• No “hitching” or “ramping”
• Finish with knees and hips fully locked out and shoulders behind the bar.

Warm up and test your Press, followed by a Deadlift test. NOT a superset today.

Post loads to comments.

______________________

Tabata Mash Up:
Row
Plank

Post work to comments.

Congrats to Hallowed By Thy Gains on winning the Fight Gone Bad Spirit Award amid stiff competition! Check out more of Thomas H.’s awesome photos from the day on our Flickr account

Results from Fight Gone Bad 2017

Top 10 Teams

1. Pirates of the Farmers Carrybbean (1,746 reps)
2. 20″ Box Jump Street (1,714 reps)
3. A Team Has No Name (1,700 reps)
4. Ziggy WODdust and the Squatters from Mars (1,674 reps)
5. The Snatchelorettes (1,649 reps)
6. Superheroes Gone Bad (1,647 reps)
7. Gowanus Mud Carp (1,627 reps)
8. Night of the Living Deadlift (1, 597 reps)
9. Count AMRAPula (1,544 reps)
10. Los SuperWODels (1,535 reps)

Top 10 Women

1. Katie E. (365 reps)
2. Coach Jess (361 reps)
3. Coach MeLo (359 reps)
4. Kayleigh R. (356 reps)
5. Morgan N. (354 reps)
6. Coach Whit (353 reps)
7. Toni S. (338 reps)
8. Coach JB (330 reps)
9. Erika M. (328 reps)
10. Allie C. (320 reps)

Top 10 Men

1. Brad L. (350 reps)
2. James A. (341 reps)
3. Matt E. (337 reps)
4. Dan L. (332 reps)
5. Pierre D. (319 reps)
6. Gregory C. (319 reps)
7. Chas C. (316 reps)
8. Michael A. (312 reps)
9. Jonathan W. (310 reps)
10. Bob S. (307 reps)

VIEW ALL SCORING RESULTS HERE.

Top 10 Fundraising Individuals

1. Charles S. ($2,775)
2. Coach David ($1,460)
3. Katherine D. ($1,350)
4. Dana B. ($1,218)
5. Scott M. ($1,170)
6. Lizzie D. ($1,089)
7. Allie C. ($1,050)
8. Patrick S. ($875)
9. Mary M. ($715)
10. Kate T. ($625)

Top 10 Fundraising Teams

1. Superheroes Gone Bad ($4,448)
2. Foam Roller Derby ($3,000)
3. Ziggy WODdust and the Squatters from Mars ($2,829)
4. Hallowed By Gainz ($1,840)
5. WOD Happened: A Memoir ($1,240)
6. The Snatchelorettes ($1,075)
7. Saturday Nite Squatz ($1,050)
8. Ruth Badder Gunsburg ($1,045)
9. A Team Has No Name ($922)
10. Dan Evans Hates Us ($825)

VIEW ALL FUNDRAISING RESULTS HERE.

This year we raised a total of $21,619 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 have had the chance! 

______________________
Yesterday’s Results Board: Snatch | Run, KB Swings, T2Bs
Overweight? You Need to Read This CrossFit Journal
The Five Artists Will Help You Better Understand American Immigration Smithsonian

Snatch Complex

Every other minute on the minute x 10 (5 reps):
Power Snatch + Overhead Squat

Post loads to comments.
Exposure 8 of 8

______________________

3 Rounds for Time:
400m Run
21 Russian Kettlebell Swings 32/24kg
12 Toes-to-Bars

Post time and Rx to comments.

Fight Gone Bad 2017: Thank You!

By the time the dust settled yesterday, we had raised over $21,500 for Brooklyn Community Foundation. That’s AMAZING. Every dollar of your efforts will help to fund some of the best causes in Brooklyn. Thanks to everyone who competed and/or fundraised, donated, cheered, or helped out in any way. We’ll have the full results from the day up on the blog tomorrow.

Many thanks again to the following sponsors for donating prizes: Herondale Farms, Left Bank, Olivier Bistro, LuluLemon, Afrobrutality, Parklife, Littlefield, and Dinosaur BBQ.

______________________
Don’t Choke the Bar to Death Catalyst Athletics
What Can “Drunken Monkeys” Teach Us About Alcohol Addiction? Pacific Standard