Fitness: High Hang Power Snatch + Hang Power Snatch + OHS

Performance: High Hang Snatch + Hang Snatch + OHS
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Back Squat

Fitness: 3×5 LP Pick up where you finished the 3×8

Performance: 2×5, then 1 x max reps <10.
Start at 75% of your recent 1RM

Post loads to comments.
BSQ/Sn e1/6
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4 Rounds NFT of:
100m Farmers Carry, heavy
15-30 second L-Sit

100meters is to the light post towards 3rd avenue and back.

Fight Gone Bad 2013!

We’d like to thank everyone who volunteered their time and talents yesterday to make FGB2013 such a smooth event. The amazing Ryan J handled all the scoring including printing score cards and setting up the live feed on the screen. He was assisted by Ken H, Teresa B and Dave E. Additionally, Bekka P, Asta F and Dan R took pictures for the gym which will be uploaded over the next few days. Big thanks to the Foxes and Noah for working the mic and helping organize back end stuff. Josh helped set up the gym beforehand and our wonderful front desk staff was the glue that kept the whole event together.

As always, the event is the sum of it’s parts. We loved having so many people in house and were so excited to hit our $40,000 goal.  The biggest thank you goes to everyone who raised funds, cheered teammates on and gave it their all yesterday.

Additional thanks again to our sponsors:
Spartan Race, Greenwich Jewlers, Brooklyn Boulders, Dinosaur BBQ, O+M  Co., Ho Brah Taco, The Left Bank, The Hess Collection, Functional Rehab, Yogapeel, KH Pilates, Inka Massage, lululemon Brooklyn, Ideya Bistro, Mission Dolores, Glorietta Baldy, BEYLER & TÜRK

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155 Years Before the First Animated Gif, Joseph Plateau Set Images in Motion with the Phenakistoscope

Three rounds 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 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 cumulates our fundraising push for The Brooklyn Community Foundation

Fight Gone Bad Today!

Today is the day!  To check details about the movement standards and flow of the day, please look back to yesterday’s post. We’re also excited to announce that there will be a Mike & Willie’s taco truck in front of the gym from 10:30am-2:30 and… free beer provided by the gym. Friends, family and well wishers are all welcome at the gym. Please note that bike parking might be tight on Degraw, plan accordingly!

8:30am Gym Opens
9:00-2:00 Fight Gone Bad Heats
2:15 Awards Ceremonies
Afterwards some folks will trek to Draft Barn on 3rd between 12th and 13th for some food and (probably more) beer.

Fundraising totals

TEAM CFSBK: $38,955
Plus BCF Board Match: $71,865

Top Individuals
1. Matt Chmielecki $2,975
2. Erik Berndt $1,240
3. Asta Fivgas $1,225
4. Robyn O’brien $1,195
5. Janelle Rooks $1,110
6. Nolan Gretzinger $1,090
7. David Osorio $940
8. Lauren Borducci $865
9. Whitney Bernstein $800
10. Richard Greenspan $790

Top Teams
1. Who Pood-ed? $4,075
2. Twerking Sensations $2,945
3. Free Range Meat-Heads $2,880
4. Saved By The Balls $2,417
5. 99 Problems but this WOD aint one $2,375
6. The Metconquerors $1,965
7. Dim Sum Express $1,680
8. Dante Deblasio’s Hair Stylists $1,625
9. Snatch, Clean and Twerk $1,590
10. Wolfpack $1,501

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:

Spartan Race, Greenwich Jewlers, Brooklyn Boulders, Dinosaur BBQ, O+M  Co., Ho Brah Taco, The Left Bank, The Hess Collection, Functional Rehab, Yogapeel, KH Pilates, Inka Massage, lululemon Brooklyn, Ideya Bistro, Mission Dolores, Glorietta Baldy, BEYLER & TÜRK

David doing 15 Burpees during each rest period and the entire workout in a 20lb weighted vest after meeting his fundraisng goal.

Tomorrow’s Schedule

Please check the heats below to see when you’re competing and judging tomorrow. Plan to arrive at least 20 minutes before your heat to get registered and ready.  Your team captain will be collecting money ($20pp) and picking up shirts at the front desk when everyone on your team arrives. Immediately after your heat there will be a team portrait taken outside, look your best! At the end of the day we’ll have an awards ceremony and group picture. We encourage everyone to hang out, drink beers (provided by the gym) and cheer on the other teams. If you’re in an early heat, please hang out and then try to make it back for the awards ceremony… especially if you’re going to podium. The Brookyn Community Foundation will also be introducing themselves and talking about the foundation throughout the day.

8:30am Gym Opens
9:00-2:00 Fight Gone Bad Heats
2:15 Awards Ceremonies
Afterwards some folks will trek to Draft Barn on 3rd between 12th and 13th for some food and (probably more) beer.

Awards:
Top 3 Individual Fundraisers
Top 3 Team Fundraisers
Top 3 Rx’d Male and Female Competitors
Top 3 Team score totals (mixed Rx’d and Scaled)

Updated Movement Standards

Everyone competing in Fight Gone Bad tomorrow also has a judging assignment slot. Please come familiar with the movement standards so you can accurately perform and judge the workout. We’ll review day of too.  This year we’re going to update two movement standards to reflect what you’ve seen in the gym and in CrossFit competition. First, the box jump is now a Games standard box jump, which means you’ll need to show extension and control at the top of every rep as opposed to being able to reach extension as you jumped off. Secondly, the ladies Rx for Wall Ball is going to be 9′ tomorrow.  In years past, we’ve observed a disproportionate amount of females having to compete scaled just because the Wall Ball standard. If you’re a purist, you can still go for the 10′ line, but scoring for tomorrow’s event and the CFSBK leader boards will now be as stated above.

Box Jump: Demo Video
Men’s Rx: 20″
Ladie’s Rx” 20″
Additional option: 16″

Standards:
Start: Standing on Ground
Finish: Standing on top of the box with knees and hips fully extended and under control. Athletes may bound or step down. Step ups are also acceptable.

Sumo Deadlift High Pull: Demo Video
Men’s Rx: 75lbs
Ladie’s Rx” 55lbs
Additional option: 35lbs

Standards:
Start: Both plates on ground
Finish: Knees and hips fully extended and barbell at approximately collar bone height.

Wall Ball: Demo Video
Men’s Rx: 20lb ball, 10′ target
Ladie’s Rx” 14lb ball, 9′ target
Additional option: 10lb ball, optional target

Standards:
Start: Hip crease dips below parallel
Finish: Ball hits ABOVE target line

Rowing:
No Scales
No ROM Standards

Push Press: Demo Video
Men’s Rx: 75lbs
Ladie’s Rx” 55lbs
Additional option: 35lbs

Standards:
Start: Bar in a racked position in front of shoulders
Finish: Knees, hips, shoulders and elbows fully extended with the barbell above the shoulders

Don’t be afraid to call a “No Rep” on someone if they’re not meeting the standards! You’ll be doing them and the event itself a favor.

Because of the new standards, we’re going to reset the FGB leaderboard at the gym. If you think you’ve got a top 3 score in you, please let one of the coaches know ahead of time so we can communicate with your judge.
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Team CFSBK had raised over 33K for charity! Check out the leaderboard to see who our top teams and individuals are so far.

Fitness

If you’re feeling beat up and sore from the Burpees recently, opt for the Sit-Ups. If you didn’t hit that workout or are feeling fresh, do the push-ups.

Performance

5 Rounds for time of:
Run 400m
6 Muscle-Ups

Post time and Rx to comments.

Lauren and Melo doing some bodyweight strength training

• Team CFSBK has raised over $31,000 for the Brooklyn Community Foundation!!! 2 Days left until FGB2013!

Tweet The Deets

We’re totally crushing on all you guys and we love to hear what you’re up to. Got something of note going on in your life? Let us know! We want to hear about your promotions, events, personal victories, discoveries, media campaigns, small government coup d’états, interesting links and birthdays! Send awesomeness to: David(at)CrossFitSouthBrooklyn.com.

Dance, Whitney, Dance!

Whitney H is performing in her fifth season with Von Howard Project, a contemporary dance company, and would like you to come see the show! Here are the details:

How: Get tickets by clicking this link!

Discount SKINS Gear

Interested in some Skins gear? Use the discount code IAMCFSOUTHBROOKLYN and get a 20% discount plus free shipping when checking out on www.skins.net.
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How To Win Jenn Sinkler

Fitness
15 minutes to work on the complex:
Clean Deadlift + High Hang Power Clean + Mid Hang Power Clean

Performance
15 minutes to work on the complex:
High Hang Clean + Mid Hang Clean + Clean

Focus on bringing the bar to the hips before jumping
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Front Squat

Work up to a Heavy 5 on a Paused Front Squat

Pause for a FULL 2 count at rock bottom. OK to take a bounce out. Only go as heavy as you can maintain a neutral spine and a solid rack.
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Tabata Russian KB Swings then immediately run 2 laps around the block.

Score the lowest round on the swings. Run the laps NFT but start moving as soon as you place the KB down and don’t stop. 

Synchonrized Rowing

• Happy Birthday, Rachel D!

Message from Cecilia Clarke, President & CEO of the Brooklyn Community Foundation:

The 2013 Fight Gone Bad teams are really bringing their A-game to the table when it comes to raising money for their local community! All your training and hard work has inspired us to put a little more muscle into your fundraising efforts. Since surpassing your initial goal of $15,000, our Board of Directors is matching each team’s contribution dollar for dollar. Your friend puts in $10, our Board puts in $10, it’s that simple. We’re not stopping there either. Once FGB’s fundraising reaches $35,000, our Board will start matching every gift 2 to 1. That’s right, for every $10 donated to your team, our Board will put in $20, tripling your fundraising. Triple the effort to get that number over $35,000 and triple the impact.

So keep training, sweating, and getting friends involved in your cause to support strong communities and life-changing programs in Brooklyn! Because no matter who takes home first prize on October 19, you are all champions when it comes to your home borough.
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Epigenetics Sci Show
Woman On Gym Treadmill Cranks Incline Up To 90 Degrees
Resisting Financial Feudalism ZeroHedge