Press

Performance: Medium Intensity, 75-80% x 5 x 4 
Fitness: 3 x 5 Linear Progression 
Add a few pounds to last week

Exposure 2/8
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Deadlift

Work up to one heavy set of 5 reps
Go heavier than last week’s set of 8. 

Exposure 2/8
Post loads to comments.
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5 Rounds For Time: 
12 Box Jump-Overs 24/20″
10 Burpees
This should be over pretty fast. Keep your pace up and use a lower box if you need to so you can keep moving.

Post time and Rx to comments.

Congrats to everyone who competed in Fight Gone Bad 2015 yesterday! The talented Thomas H. shot photos for us all day yesterday, and uploaded them to our Flickr account. Check ’em out!

Final Scores from Fight Gone Bad 2015

Top Ten Teams 

1. Big Thighs Full Hearts Can’t Lose, 1,711 reps
2. Quad Goals, 1,675 reps
3. The Illumiwodi, 1,661 reps
4. Thruster? I Barely Know Her!, 1,641 reps
5. THE TEAM WITH THE GOLDEN GUNS, 1,627 reps
6. Space Woddities, 1,622 reps
7. Tardy to the Burpee Party, 1,604 reps
8. Gowanusaurus Flex, 1,601 reps
9. AWESOME SAUCE, 1,598 reps
10. Gainz Support Group, 1,595 reps

Top Ten Females 

1. Coach MeLo, 344 reps
2. Coach K HarpZ, 315 reps
3. Coach Jess, 313 reps
4. Val K., 308 reps
5. Morit S., 302 reps
6. Ellie M., 298 reps
7. Sarah M., 292 reps
8. Kayleigh R., 291 reps
9. Coach Whitney, 289 reps
10. Lauren M., 279 reps 

Top Ten Males 

1. Bryan B., 380 reps
2. Matt K., 368 reps
3. Brett F., 346 reps
4. Brendan N., 342 reps
5. Jason M., 340 reps
6. Coach McDowell, 338 reps
7. Daniel L., 335 reps
8. Alex B., 329 reps
9. Ryan F., 327 reps
10. Michael A., 324 reps

VIEW ALL SCORING RESULTS HERE.

Top Ten Fundraising Individuals

1. Jay-Star.: $1,960
2. Elyssa S.: $1,537
3. Erik B.: $1,488
4. Steve H.: $1,335
5. Allie C.: $1,270
6. Morit S.: $970
7. Matty C.: $750
8. Coach David: $675
9. Erin M.: $650
10. Zach H.: $590

Top Ten Fundraising Teams  

1. Fight of the Living Dead: $3,240
2. Hollywood Heavies: $2,993
3. I’m Not a Player I Just Squat a Lot: $2,720
4. Stop With the Whining: $1,662
5. Gowanusaurus Rex: $1,505
6. The Big Meowskis: $1,495
7. Who Let the WODS Out: $1,445
8. Ghost Thrusters: $1,400
9. Fairy Wodmothers: $1,160
10. Love Guns: $1,055

VIEW ALL FUNDRAISING RESULTS HERE.

Because of Brooklyn Community Foundation’s Board matches, our total of $26,049 (174% of our goal!) goes all the way up to over $36,000!! We are so proud of you guys and all of your hard work! And a huge thanks to Brooklyn Community Foundation for being such a wonderful organization. 

Catching Up With CFSBK Classifieds (It’s Fixed!)

Dudes! CFSBK Classifieds and Travel Gym Recommendations forums are back up and running, so post away to your heart’s content. Thanks for your patience while we figured out the problem. If you have any other issues posting, shoot Managing Editor Kate R. an email at Katharine [at] CrossFitSouthBrooklyn.com.

Here are some recent posts to check out:

• Joel W. and McKensey S. are moving to DC on very short notice and are looking to unload their 2-floor/1-bedroom/1.5 bathroom apartment as of November 1 (and if you need sooner, they can make that work also). Tons of storage space, space for a desk, and central air. $3000 per month on corner of 4th and Atlantic. Great landlord and neighbors. Hit up Joel.wertheimer [at] gmail.com if you want to come see it.
• Bryan B. just moved to New York from San Diego, and is looking for a place to live. Do you need a roommate or know someone who needs a roommate? Bryan is 26, likes to be active, and has a very adorable 6-month-old dog (it’s true). Drop him a note at Bryan.Babbitt [at] gmail.com.
• Matt K. and Alex W. want to hire someone to help them clean, as the dog hair and man mess have become too much for them to clean on their own. Must love big dogs! They’d love to have someone who could come once or twice a month. Anyone have recommendations? Also willing to pay in cash if that is preferred. Email Abwoolfson [at] gmail.com. (Lots of you recommended Si Se Puede a while back!)

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New Nietzschean Diet Lets You Eat Whatever You Fear the Most
5 Steps to Becoming a Credible Expert Overnight elitefts 

If you didn’t tell us yesterday, how did Fight Gone Bad go?!

Every 90 Seconds for 12 Minutes (8 total sets):
Fitness: 3 Snatches (bail and reset each rep)
Performance: 2 Touch-and-Go Power Snatch + Hang (full) Snatch
Start at 60% and add weight as appropriate.

Post loads to comments.
Exposure 1/8
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“Helen” 

3 Rounds For Time:
400m Run
21 Kettlebell Swings 53/35
12 Pull-Ups 

The kettlebell swings are Rx’d as overhead on this benchmark WOD. Scale weight and/or ROM on the kettlebell as necessary. Full volume on the pull-ups is meant to be kipping. Bands or ring rows are the subs for the pull-ups. This is a leaderboard WOD at CFSBK (and one of our favorites) so if you’re looking to get your name up there then pay extra attention to keeping your reps legit!

Post time and Rx to comments.
Compare to 5.31.2015. 

Coach Nick raced in the three-mile Head of the Charles Regatta in Boston yesterday and they took second place in the men’s master eights, 40+ age group. There were beat by a team stacked with three 2012 Olympians, and they only lost by 5 seconds. Get the numbers here! The “head” format is different from the standard rowing race: competitors start 30 seconds apart, single file. Last year, Coach Nick’s team won and set the course record. 

Fight Gone Bad 2015! 

We’d like to thank everyone who volunteered their time and talents yesterday to make Fight Gone Bad 2015 such a smooth event. The amazing Rickke M. and Stella Z. handled all the scoring including gathering scorecards and tallying results. Asta F. and Thomas H. took pictures for the gym, which will be uploaded over the next few days. Thanks to the Coach Fox for being such a great MC. And BIG thanks to Coach Jess Fox for organizing so many logistics and things on the back-end. And huge thanks to our wonderful Front Desk staff that was the glue keeping the whole event together.

And: a huge thanks to Coach David for donating lots of prizes on behalf of the gym, and for staying late on Friday night to set up the gym perfectly.

As always, the event is the sum of its parts. We loved having so many people in house and were excited to hit our fundraising goal. The biggest thank you goes to everyone who raised funds, cheered teammates on, and gave it their all yesterday. 

All final scores and fundraising tallies will be posted tomorrow and everyone can pick up their score cards at the Front Desk.

Additional Thank You to Our Sponsors

We’re able to give out some awesome prizes to our event leaders today due to the generosity of the following sponsors:

Fleishers
Reebok Spartan Race
Afro Brutality
Brooklyn Boulders
Ho’Brah Tacos
Sheep Station
PurePharma
Caffeine and Kilos
West Bank Cafe
Ideya
Bayou Brooklyn 
Clean, Snatch, Soap 
Grand Army Bar 
Olympia Wine Bar 
Herondale Farms
Big City Fish 

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Sub 7-minute “Helen” 

How’d it go yesterday, FGBers? 

Three Rounds, As Many Reps as Possible, of:
Wall Ball Shots 20lb-10’/14lb-9′
Sumo Deadlift High-pull, 75lbs/55lbs/35lbs
Box Jumps, 20″
Push Press, 75lbs/55lbs/35lbs
Row

In this workout, you move from each of the five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate,” the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Today’s event culminates our fundraising push for the Brooklyn Community Foundation.

When FGB ends around 2pm, we’ll take another big group shot! If you finish early, please come back for the picture and after party!

• ALL CLASSES ARE CANCELLED TODAY (including Yoga for Athletes, Active Recovery, and Open Gym)!

Fight Gone Bad is Today!

Today is the day! To check details about the movement standards and flow of the day, please refer to yesterday’s post. The upstairs annex will be available all day for the two teams in the upcoming heat to warm-up. Team captains or an assigned proxy must pick up the t-shirts and distribute them to their team.

There will free beer provided by Ho’Brah Tacos! Friends, family, and well wishers are all welcome at the gym. Please note that bike parking might be tight on Degraw, so plan accordingly!

8:30am Gym Opens
9:00-2pm Fight Gone Bad Heats
2pm Group Photo
2:15pm Award Ceremonies

Afterward, some folks will trek to Swan Dive on 480 Union Street around the corner from CFSBK for some food and (probably more) beer. It will probably be chilly, so bring extra layers!

Fundraising Totals

As of 10:45pm last night, we hit just shy of $25,000 last night, which is 164% of our goal! CONGRATS, CFSBK! You crushed it! If anyone has any offline donations, email Info [at] CrossFitSouthBrooklyn.com and CFSBKfrontdesk [at] gmail.com BY NOON with the info so that it can be credited and reflected in your totals. 

The race is still tight, and there are great prizes for the top teams and individuals. All final numbers will be pulled off CrowdRise at 1:30pm. If you can, send one more email!

Team CFSBK: $24,579

Top Ten Teams:

1. Fight of the Living Dead: $3,030
2. Hollywood Heavies: $2,930
3. I’m Not a Player I Just Squat a Lot: $2,700
4. Stop With the Whining: $1,537
5. The Big Meowskis: $1,495
6. Gowanusaurus Rex: $1,485
7. Who Let the WODS Out: $1,305
8. Ghost Thrusters: $1,270
9. Fairy Wodmothers: $1,140
10. Love Guns: $1,030

Top Ten Individuals: 

1. Jay-Star.: $1,910
2. Elyssa S.: $1,437
3. Erik B.: $1,425
4. Steve H.: $1,335
5. Allie C.: $1,250
6. Morit S.: $970
7. Matty C.: $750
8. Coach David: $675
9. Erin M.: $620
10. Zach H.: $570

To see the full list, click here!

Thank You to Our Sponsors

We’re able to give out some awesome prizes to our event leaders today due to the generosity of the following sponsors:

Fleishers
Reebok Spartan Race
Afro Brutality
Brooklyn Boulders
Ho’Brah Tacos
Sheep Station
PurePharma
Caffeine and Kilos
West Bank Cafe
Ideya
Bayou Brooklyn 
Clean, Snatch, Soap 
Grand Army Bar 
Olympia Wine Bar 
Herondale Farms
Big City Fish 

Huge thanks to our new Events Coordinator Danae M. for lining up these amazing prizes!

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Good luck today, everyone! Let us know how it goes!

Coach Nick is racing at the Head of the Charles in Boston this weekend—the largest rowing regatta in the world. His team is defending its title in the men’s masters eights (40+) division, representing Shannon Boat Club from Limerick, Ireland. Last year they set the course record, so we expect great things this time around!

• ALL REGULAR CLASSES ARE CANCELED TOMORROW. The Floater WOD is in the comments below.
• Want to compete in FGB but aren’t here this weekend? Or still want to compete tomorrow? Email Info [at] CrossFitSouthBrooklyn.com ASAP!

Clean and Jerk

Every 90 seconds for 12 Minutes (8 working sets):
Performance: 2 Tough-and-Go Power Clean + Hang Clean (full) + Jerk
Fitness: 3 Clean and Jerk (bail and reset each rep)

Start at 60% and add weight as appropriate. 

Exposure 1/8
Post loads to comments
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5 Rounds Not For Time or 15 Minutes:
30 Unbroken Double-Unders
10 Dumbbell Bench Presses, as heavy as possible
3-5 Strict Chin-Ups, as heavy as possible

Post rounds/time and Rx to comments.

If you cannot perform 30 unbroken doubles then practice for a minute and score how many you can link successfully. Work up to a heavy 10 on the dumbbell bench and a challenging 3-5 on the chin-up. That might mean adding weight on one end of the spectrum or using a thin band or light partner assist on the other end.

Check out Matt U.’s video from Fight Gone Bad 2012. We’ve got 2 days left, CFSBK! We’re way past our goal—which means that Brooklyn Community Foundation’s Board is going to match every dollar you’ve put in past $15,000. How can you get weird and up your game in the next couple days?

• Want your heat assignment? Get it here!
• Want to know what prizes you could win? Check out Tuesday’s post!

Congrats to those teams and individually topping our leaderboards on CrowdRise! Below are our top fundraisers from both the individual and team divisions (as of 9pm Wednesday 10/14). Fight of the Living Dead and I’m Not a Player I Just Squat a Lot are tied—who’s going to come out on top?

Top Five Teams:

1. Fight of the Living Dead: $2,320
2. I’m Not a Player I Just Squat a Lot: $2,320
3. Hollywood Heavies: $1,985
4. Gowanusaurus Rex: $1,170
5. Stop With the Whining: $1,160

Top Five Individuals: 

1. Jay-Star.: $1,500
2. Allie C.: $1,225
3. Elyssa S.: $1,080
4. Morit S.: $900
5. Steve H.: $820

Send a last-minute email to your friends and family! Maybe something like this?

Dear ______ [insert name],

I know you probably think I’m bananas for doing CrossFit, but I love it so much—largely because my gym, CrossFit South Brooklyn, is so freaking awesome and doesn’t just care about getting “swole” (defined by the Urban Dictionary as the state of being very muscular and/or buff and in good shape), but we also care about helping our neighbors in Brooklyn.

That’s why I need your help! Through this fun competition we’re doing on Saturday, we’re raising money for a local organization called Brooklyn Community Foundation. BCF supports tons of great and important programs in Brooklyn.

Donate here, and I promise to send you a photo of me drenched in sweat after I crush this workout on Saturday. Also, I’ll love you forever!

XXOO _______ [your name] 

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Strength Training for Women T Nation 
Gyms in 1940 were very odd