Take 18 Minutes to establish a heavy but perfect triple

Post loads to comments.
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20 Minutes NFRs of:
1/3 Mile Run
26 H2H Kettlebell Swings
5 Wall Walks with a :05 hold at the top

10am Classes Start This week!

Remember that starting today we’ll be holding CrossFit Group Classes at 10am M-F!

Great job to Team CFSBK on their efforts this weekend at Beast of The East 2013 in CT. After three days of competition, we ended up in 18th place out of 35 teams. Originally our team consisted of McDowell, Melo, Teresa B and Josh with DO competing in the individual division. Unfortunatly, while warming up for event 2 Coach McDowell sprained his wrist and DO had to fill in on the team to finish out the competition. Results below.

Event 1:
AMRAP 20 Minutes
20 Calorie Row
100′ Farmers Carry
10 Overhead Squats 135/95
100′ Farmers Carry

Team score: 487 Points (10th overall)

Event 2:
10 Minutes to Establish Max 1RM Fat Bar Thruster

Team Score: 635lbs Cumulative (24th Overall)

Event 3
With 1 Man and 1 Woman working at at time, complete:
60 Chest To Bar Pull-ups
60 Kettlbell Swings, 53/35
60 Ring dips
60 Kettlbell Swings, 53/35
60 Toes to bars
60 Kettlbell Swings, 53/35
60 Ring dips
60 Kettlbell Swings, 53/35
60 Chest To Bar Pull-ups

Team Score: 17:28 (10th Overall)

Event 4
In 20 Minutes, Establish an 8RM Back Squat

Team Score 950lbs cumulative (20th overall)

Event 5
Max Calories in 1:00 on the Airdyne

Team Score 119 Calories (29th overall)

Event 6
Team “Isabel”
Men: 60 Snatches for time 135lbs
Women: 60 Snatches for time 95lbs

Team Score: Men’s time + Women’s time, 13:05 (17th overall)

More pics in our Flickr page
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Letting Beautfy Speak Up Itself CrossFit
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3 Rounds for time of:
50 Air Squats
7 Muscle-Ups
10 Hang Power Cleans, 135/95

Substitute 7 Pull-Ups and 7 Ring Dips or 14 Push-Ups per round.

Post Rx and time to comments.

Nicole Carroll, Eva T, and Annie Sakamoto take on this classic WOD. This video was a lot of old school CrossFitters first introduction into the methodology.  It’s still an amazing and inspirational video. If you’ve never seen it, watch it all the way through.

• CROSSFIT TOTAL today. At 1:30 Coach Jeremy’s Strength Cyclers will take a crack at new 1RMs in the Squat, Press and Deadlift. All are encouraged to come on down and check out the barbell madness! Good luck to all competing!
• Tomorrow starts Back Off Week where we decrease the volume and prep for the upcoming 6 weeks of training that proceed it.

Fight Gone Bad Fundraising Update!

Congratulations Team CFSBK on raising over $19K as of last night! Below are our top fund raisers from both the individual and team divisions. (as of 8:00am October 5)

Top 10 Individuals
1.Matt Chmielecki   $1,870
2. Asta Fivgas $750
3. Erik Berndt $750
4. Robyn O’Brien $670
5. Lauren Borducci $615
6. Lindsay Silva $605
7. Peter Mattis $600
8. Janelle Rooks $545
9. Ian Pumo $500
10. Pierre Davidoff $500

In teams of 2 with one partner working at a time complete:
1200m Row
120 Wall Ball Shots
120 Burpees
1 Mile Run (Run together)

Split up however but the goal is to have a relatively balanced work load between partners.

Post partner, time and Rx to comments.

Mike F Deadlifting at the Pump Games from a few weekends ago. Mike ended up taking 6th overall! See more pictures from the event on our Flickr page!

• There is no Active Recovery Today since coach DO is competing in CT
• CFSBK is SO CLOSE to 20K raised for Fight Gone Bad 2013. Can your fund raising put us over that edge today??? Don’t forget that the Brooklyn Community Foundation is matching every dollar we raise between 15K and 30K. So every dollar you fund raise actually has double the charitable value!

• Happy Birthday Nancy H. and Francine R.!

New Group Classes Starting Monday

Effective Monday, October 7th we’ll be adding 6 new Group Classes to our weekly schedule:

Monday: 10am
Tuesday: 10am
Wednesday: 10am
Thursday: 10am
Friday: 10am

Sunday: 8am

This brings up our weekly WOD class offerings from 52 to 58. Get stoked!

Yoga for Athletes with Whitney H.

Wednesdays & Fridays 9:15AM-10:15AM
If you’re looking to increase range of motion and flexibility, discover some take-home techniques to help you recover, and de-stress your body and mind, Yoga for Athletes is for you. Designed and taught with the CrossFitter in mind, these classes will make the fundamentals of yoga accessible to all. Learn more…

Chiro and ART Body Work with Dr. Fidler

By Appointment
Got some issues with your tissues?  Sore shoulder? Funky Hip? Come see Dr. Jason Fidler on Saturday and Friday nights at CFSBK to get an assessment and some body work done on yourself.  To learn more about these services and Dr. Fidler’s background, click here

Massage With Inka

By Appointment
Inka is offering sports massage geared towards breaking down adhesions, relieving trigger points, unadhering myofascial restrictions, and increasing range of motion. Techniques include Myofascial Release and Trigger Point Therapy.  Learn more…

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Department Of Agriculture Discovers Perfect Goat
Building the Games with Rogue CrossFit Games

How Matt U raised 23K for Fight Gone Bad 2010

Good Luck Team CFSBK!

This weekend Coaches DO, Melo, McDowell, Josh and Teresa B will be competing in a 3 day CrossFit competition called Beast Of The East. Coach DO will be competing in the individual division while everyone else will be representing in the team division.

More Work, Or A Sip Of Water?

by Christian Fox
 
You’re mid-Helen. You’re finishing your 2nd round of KB swings and the pull-up bar is waiting for you. So what do you do? Place your bell down, grab a sip of water, wipe the sweat from your face, chalk up your hands, and then size up the pull-up bar? Or do you ditch the bell and get on the pull-up bar knowing that you’ve only got one round left and the big rest is coming. Last sprint, last swings, last pull-ups. Forget the chalky feeling on your tongue; you’re getting on the leader board this time.
 
In many WODs, a sip of water here and there is totally appropriate. Think Murph, Angie, Barbara (during the rest), or some other 20+minute chipper style WOD. These are designed to be done at a medium to medium-high intensity and take significant time to complete; hence they need to be paced out and can allow for a sip or a break. WODs like Fran, Annie, and the like are meant to be executed at a high intensity throughout, and take a short time to complete. I feel pretty confident saying that you will not dehydrate during 5-10 minutes it takes to complete either of these couplets. Often though, we see athletes stopping mid-WOD to grab a sip or just to put their hands on their hips and rest. Sometimes, sure, this is appropriate. Are you sick, pregnant, injured, or the like? Then yes, you may need to pace even short WODs. But if not, then be honest with yourself about why you’re reaching for your water bottle again or chalking up for the 4th time in 12 pull-ups. It probably isn’t thirst. It’s being uncomfortable with being uncomfortable.
 
Let me be clear…I’m not saying not to stay hydrated and on the south-side line of Pukieville, but if this sounds like you then try this trick. BEFORE the clock starts, drink a cup of water. Then put your water bottle away from you and out of reach. Mid-WOD when you start to think how nice a little H20 would feel on your tongue, use that to motivate you to finish faster. The water is the reward. Finish and it’s yours.
 
Train smart, but train hard. Remember that intensity is what brings results. Increase your pain tolerance. Try getting more comfortable with being uncomfortable.

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Do you play any video games? What are you currently playing and what are your all time favorites?

As Many Rounds As Possible In 10 minutes of:
30 Double Unders
15 Power Snatches 75/55

Post time and Rx to comments.
compare to 3.2.13

Can you beat the champs? 2011 Open Results:
Rich Froning: 9 Rounds + 30 Doubles, 13 Snatches
Annie Thorisdottir: 9 Rounds

• Happy Birthday, Ashley F!
• CFSBK has raised over 17K for Fight Gone Bad 2013!!! Great Job team!!

9/29/13 CFSBK 0, Side of Mac and G’s 1

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Did you know you can get a year’s subscription to the CrossFit Journal for free? Start here!
Open WOD 11.1 Explanation