21-15-9 Rep rounds for time of:
Thrusters, 95/65
Kipping Pull-Ups

Scale the workout appropriately and work on your discomfort tolerance today.

Post time and Rx to comments.
compare to 2.13.13

Congratulationt to Matt Cohen and his wife on the birth of Violet!
Violet Octavia Cohen, 7 lbs and 10 ounces, was born at 2:02 AM on September 19th after only 90 minutes of labor.  She was almost born in the car, and I missed the actual delivery in the five minutes it took for me to park after dropping my wife off at the hospital door.  Violet was in such a big hurry to get out, but now all she does is sleep.

Happy Birthday Emily V!

MEAT and VEG CSA Pickup Today, 6-8:30 PM!

Please remember that today is the October meat and chicken delivery date, as well as the weekly vegetable CSA delivery.

Private and Semi Private Yoga Sessions with Whitney

Crush Week beating you up? Take a bit of extra time to recover with yoga. Whitney offers private, semi-private, and small-group sessions in which she tailors the practice to each individual. Sessions can include restorative poses and deep stretches specific to your own personal sore, stuck, and painful post-WOD business.

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25 Abandoned Yugoslavia Monuments that look like they’re from the Future
Why Tough Teachers Get Good Results WSJ
Angela Lee Duckworth: The key to success? Grit

Getting Dark Out Earlier…
Photo by Bekka P

• There is no comp class or active recovery today.

Fight Gone Bad Update

Congratulations Team CFSBK on raising over $15K as of last night! Below are our top fund raisers from both the individual and team divisions. (as of 12:00pm Tuesday 10/1)

Top 10 Individuals
1.Matt Chmielecki   $1,545
2. Erik Berndt   $750
3. Asta Fivgas   $725
4. Peter Mattis   $600
5. Lindsay Silva   $580
6. lauren borducci   $540
7. Robyn O’Brien   $520
8. Ian Pumo   $500
9. Pierre Davidoff   $500
10. Whitney Bernstein   $490

Top 10 Teams
1. Who Pood-ed?   $2,135
2. Twerking Sensations   $1,750
3. Saved By The Balls   $1,367
4. Dante DeBlasio’s Hairstylists   $1,305
5. 99 Problems but this WOD ain’t…   $1,285
6. The Metconquerors   $1,225
7. Sweat-Stained Is the New Black   $725
8. Fresh to Death   $620
9. Snatch, Clean and Twerk   $575
10. Free Range Meatheads   $535

To see the full rankings, click here.

Prize Sponsors Wanted!

We’ve already got some great prizes lined up for the event but are looking for more! If you’ve got a service or product to donate we’d love to put it in the mix and shout you or your business out for it.  No prize is too small, please email David (at) CrossFitSouthBrooklyn.com to get more information. The categories reciving prizes are:

Top 3 Team Fund raisers
Top 3 Individual Fundraisers
Top 3 Female Rx’d Points Scored
Top 3 Male Rx’d Points Scored
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Have you found success with individual fundraising in the past? What do you recommend?

Complete as many reps as possible in 12 minutes of:
3 Handstand Push-Ups
3 Toes to Bars
3 Kettlebell Swings, 72/53
6 Handstand Push-Ups
6 Toes to Bars
6 Kettlebell Swings, 72/53
9 Handstand Push-Ups
9 Toes to Bars
9 Kettlebell Swings, 72/53

Continue going up in increments of 3 reps until time is called.

An efficient handstand kick-up requires that your keep both knees full extended on the ascent.  A bent knee on either leg usually leads to an over extension fault at the torso and a loss of balance. Handstands are an awkward and unfamiliar movement for many in the beginning, keeping the knees straight decreases the number of variables in the system and makes getting upside down much easier.  Practice tuning into what your legs are doing with heel taps against the wall and halvsie kick-ups on the open floor.

New Group Classes Starting Next Week

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!

Graphic Designer Wanted

Glorietta Baldy, a new bar at 502 Franklin Avenue in bedstuy, is looking for some local (hopefully not killer pricey) graphic designer help for their small food menu. They pay in both cash and in alcohol. The owner learned how to play with barbells at Crossfit South Brooklyn back before it was cool so there’s that. Anyone with the bona fides feel free to email them at ben at bargreatharry dot com.
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Performance: 15 minutes to find a 1RM Clean

Fitness: 15 Minutes to find a 1RM Clean Deadlift + Hang Power Clean (1+1)
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Front Squat

Performance: Find a new 1RM

Fitness: Perform your last 3×5 LP

Clean/FSQ e6/6
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Practice kipping pull-ups OR 1 mile run

Congratulations to CrossFit super couple Kristie C and Ryan F on the birth of their first child!

Here is a picture of the newest member of CrossFit South Brooklyn, Layla Flynn! She was born on September 16, 2013, weighing 4 lbs 14 ounces and 19 inches long. She is an eater so she put on some meat in this week old picture. 🙂 I will bring her by to say hello soon. Can’t wait to get back to the gym!

• There is no comp class today since David is on the ocean somewhere and not in Brooklyn

University of North Colorado Research Project

Hello CrossFit Participant! 

We are a group of researchers from the University of Northern Colorado looking to explore the motivation of CrossFit members. More specifically, we are attempting to gain a better understanding of the psychological impact the CrossFit experience has on membership type and actual attendance with its participants. We are looking to evaluate individual goal orientation, perceived motivational climate and the satisfaction of members’ basic needs: relatedness, competence and autonomy within CrossFit.   

We would like to hear from your unique perspective and experience as a CrossFit participant. The results of this survey will help inform future recruitment and retention of CrossFit participants. 

If you have not already answered our questionnaire please click on the link below if you would like to participate. The survey will take approximately 15-20 minutes to complete.
           
You can take the survery here! Thanks!
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2013 CrossFit Games on ESPN Schedule
Who Owns The Moon? Vsauce

Partners alternate rounds for 8 total Rounds of:
400m Run
20 Box Jumps, 24″/20″

Post time to comments.
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Fight Gone Bad Prep
Sumo Deadlift High Pulls 101

The CFSBK Fighting Tacos

• There is NO Active Recovery today as Coach DO is still away.
• Happy Birthday, Brandon B!

9/22/13: CFSBK 1, Tumblr 4

Next week’s action (10/6) pits CFSBK against Obi Wan Kenobi Nil at 2PM.  This may be one of the last beautiful days to come and experience the fields at BKBridge Park, so come on down and support your Tacos!

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Gymnastics Kip With David Durante CrossFit
The Women’s Motorcycle Exhibit
Generic Candy Corn Will Give you AIDS