Dont’ forget about CFSBK Movie night tonight starting at 8:15! We’ll be screening Conan The Barbarian

Attention FGB Team Captains

It’s crunch time so make sure everyone on your team is registered on Crowdrise and hase given you any information you need. Open Gym is a great time to get together and practice movements and meet each other!  Also.. you might want to brainstrom awesome costumes, let your freak flags fly!

Brooklyn Community Foundations Board Match!

“The Brooklyn Community Foundation Board of Directors is pleased to provide the first 1 to 1 match for FGB 2013!  They are ready to help you blow through the fundraising goal.  For every dollar that FGB teams raise between $15,000 to $30,000, the Board will match your team’s contribution dollar for dollar.  So when your friend puts in $10, they will match it with their own $10.  When they put in $100 they will match it with their own $100.  Thank you for your passion for Brooklyn!  Happy training!”
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Hacking Sleep Precision Nutrition
If I Were Built, I’d Quit My Job The New Yorker

Fitness: 15 minutes to find a 1RM Hang Power Snatch.
Pressing out is a no rep.

Performance: 15 minutes to find a 1RM Snatch.
Pressing out is a no rep.
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High Bar Back Squat

Fitness: 3×8 Across
Add 2.5-5lbs from exposure 5.

Performance Establish a 1RM
Use Spotters.

Post loads to comments.
Snatch/HBBSQ e6/6
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For Time:
50 Burpees

Post time to comments.

Todd and Julian help each other out on back levers

Take Gina G’s Survey

I’m taking a User Experience Design course because I’m working on deciding what I want to be when I grow up (after I’m done being an accountant/auditor).  I have to propose a choose-your-own-adventure final project of an app or web site to turn into a user experience project.

Thanks for reading this! Please take a moment to fill out the survey

Babysitting Coop Picnic

Are you a parent who hasn’t been out to a nice dinner or a movie since “Fast and Furious IV” or “Hostel XXIII” because you don’t want to pay out the nose for babysitters? Then the Park Slope Babysitting Coop might be for you. The Coop is a group of parents who exchange babysitting services. Member families are in Gowanus, Prospect Heights, and other nearby neighborhoods – not just Park Slope. Come learn more at our next members’ picnic:

Location: Behind the Picnic House
Time: 3:00–5:00PM
Day: Saturday, September 28th
Rain date: TBD if necessary (hopefully not)
Food/drinks: BYO For more info, email Coach Nick at nick [at] crossfitsouthbrooklyn [dot] com.

Just think about it: you might be able to catch “Fast and Furious VII” in the theater! (Yes, they are making a seventh installment…)
We look forward to seeing you there!

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What is you favorite..
Barbell exercise
Body weight exercise
Monostructural exercise (running, rowing, biking, climbing, swimming, etc)

As many Rounds as possible in 12 minutes of:
12 DeadliftS, 155/105
9 Power Cleans, 155/105
6 Shoulder to Overhead, 155/105

Post rounds completed and Rx to comments.
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Perform 100 Hollow Rocks in as few sets as possible
or
2 minutes hollow hold in as few sets as possible

Daniel O on Wall Ball… Possibly a No rep?

Conan The Barbarian At CFSBK This Friday!

A vengeful barbarian warrior sets off to avenge his tribe and his parents whom were slain by an evil sorcerer and his warriors when he was a boy.  Enough said.

When: Friday, September 27th at 8:15pm
Where: CFSBK!
What to bring:
– Optional: Healthy snacks
– Optional: Booze, but the gym will provide some beer.
– Mandatory: The polished skulls of your fallen enemies to use as drinking vessels.
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Two Hip Extension Drills With Jeff Martone CrossFit

Coach DO and Adrian Bozman do a Power Clean/Ring Dip/Pull-Up WOD at Open Gym

• Happy Birthday Coach McDowell and Happy Belated Birthday, Coach RO

Thoughts on a Bombed Meet

 In my sport the meets only come around every couple months and you only have a total of 3 attempts to get it right, just 3.  The meet day arrives and warm ups are taken and they hit like butter.  The first attempt comes, my name is announced and I proceed to the platform, ALL eyes on you.  MISS #1.  I have, to date, competed in 4 other meets and have never missed my first lift, granted, I am trying to qualify for Americans so I am a bit more aggressive with my attempts.  Having said that, so much more pressure is mounting, my dream of making the national stage this year now looks bleak, but, possible with a big recovery.  I am extremely rattled now but am somewhat holding it together.  My name is announced again and I make my way to the platform, again all eyes on me.  EPIC FAIL #2.  I am now on the verge of complete mental collapse, not only is the national stage gone but I am faced with the prospect of scratching all 3 snatches.  I am shaking, can’t gather one coherent thought.  This is your true trial as an athlete, do you suck it up or go home.  After some help from my coach, I calmed and walked to the platform for my 3^rd attempt and nailed it…..  I walked off the platform and then heard the announcement that the judges called it a no lift, another fail, I had scratched all three snatches (I watched the video I have no idea why the lift wasn’t good).

The Clean and Jerk portion was inconsequential.  I did well but it was a bombed meet.  This was my first bomb as a competitive weightlifter.  I know there is no elite athlete out there that has not had a bad outing; it is something that has to happen.  How you deal with it is your true test.  How you grow from it is your assignment.  This complete bomb of a meet will not deter me, it will compel me to work harder and do better. I will be back on the platform to train Tuesday with a vengeance.

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Have you ever worked really hard for an event and then had it fall apart on you in some way? How did you deal with it?

Part A:

Work kick-ups to a partner and learn how to spot handstands.

Part B:

Fitness: 5×5 Piked Handstand Push-Ups on Box or 5×3 heavy triple DB Press

Performance: Complete 30, 40 or 50 Handstand Push-Ups in as few sets as possible.
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3 Rounds For Time:
30 Kettlbell Swings
20 Goblet Lunges
10 Ring Dips or Push-Ups

Post time and Rx to comments.

Ken H doing some One Arm Chins

Tips on How to Fundraise For Fight Gone Bad

Step 1: Make sure you’ve created your account on Crowdrise.
Step 2: Take a moment to learn more about The Brooklyn Community Foundation and all the great work they’ve done.  They’ve granted a variety of artistic, agricultural, environmental, social and educational programs helping people of all ages. No doubt there are several programs they’ve helped that you identify with.  Here is a quick list of ALL their grants
Step 3: Write a short email to your friends, family and colleagues. Compose a standard message that everyone will get and then personalize each email with a quick intro. You might include examples of grants that the person you’re emailing would appreciate.  You could also.. CALL! a relative and discuss what you’re doing.  After a week or two, follow up with the people who haven’t donated, many people respond after that second nudge.
Step 4: Post to the social media outlet of your choice. Easy peasy!
Step 5: Lead by example.  Either start your donating efforts with a donation to your own fund or coordinate between you and your team to donate to each other.

CFSBK is currently at over 7K raised for charity!

Yelp Us Out

Get it?! Yelp us…nevermind.  Speaking of feedback, CFSBK has been very fortunate to have gotten 40 5-star reviews (14 Filtered) on our page at Yelp.  If you’d like to share your thoughts on our humble gym with the world we’d love it.  All we ask is you be honest and tell everyone how awesome we are.  Just kidding!  We thank you in advance for giving folks out there your opinion of CFSBK.
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1000w Power Clean
Mike Tyson Throwing Darts Blindfolded
Awesome Moments