Wall Ball, the worst thing ever.

• Team CFSBK is at 26K+ raised for Charity!!! We’re in the home stretch so please take a moment to send out those emails, reach out to friends and family who have been holding out on you and offer up ridiculous incentives for hitting certain fund raising markers. Get motivated and get weird!
• We’re still open for any donations for prizes. If you own or work at a business that could provide some sort of prize (no matter how small) for our top performers (for the WOD and fundraising) please email David(AT)CrossFitSouthBrooklyn.com.

Fight Gone Bad Details

Heat Assignments
The FGB 2013 Heat lists are live and can be found here! Team captains, please email out to your team to remind them when your team is up. Remember that each team has two assignments, one for the WOD and one judging assignment. Please plan your attendance and prep accordingly!

Starting Stations
Each team also needs to figure out where everyone will start on the workout. Since the teams are all comprised of 6 people instead of 5 you’ll need to have one Rx’d female and one Rx’d male starting at the same station. Everyone on the team will rotate at the same time and rest at the same time.

Orthopedic Scales
If you need a workaround on any movement for an orthopedic reason, please let any of the coaches know day of and we’ll find you an appropriate modification.

Going for the SBK Leaderboard?
If you think you’ve got the goods to get on the SBK leaderboards for Fight Gone Bad please let David know before your heat on the day of.  We’ll make sure your judge feels capable in scrutinizing your reps for the leaderboard.
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What is your Fight Gone Bad strategy? What do you think your strongest and weakest moves are going to be?

Part A: Handstand Skill Work

4 Rounds NFT of:
4 Kick Ups to a partner or freestanding
15 Hollow Rock
15 Superman Rocks

Part B: Inversion Strength Work

4 Rounds NFT of:
4 Wall Walks 10 second hold
8 Dumbbell Presses
8 Renegade Rows, each arm
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Five Round For Time Of:
35 Double Unders
15 Burpees

Post time and Rx to comments.

Nate Pulls 275 for a Triple

• Fight Gone Bad 2013 is THIS WEEKEND! We’re closing in on the 25K raised mark! The heat assignments will be announced on the blog tomorrow. Get Stoked!

Sign up for Strength With Coach Jeremy

Starting the week of October 21st Coach Jeremy will be offering another cycle of his ongoing Strength Intensive series. These cycles meet two or three times per week and are guaranteed to make you stronger! To see the dates, details and sign up options, please click any of the links below.

Strength Intensive-A Cycle-Novice 3 classes per week $300.00 monthly (3 spaces left)

Strength Intensive-B Cycle-Intermediate 3 classes per week $300.00 monthly (3 spaces left)

Strength Intensive-C Cycle-Morning Novice 2 classes per week $200.00 monthly (5 spaces left)

Strength Intensive-D Cycle Continuing Ed 2 classes per week $200.00 monthly (3 spaces left)

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Dmitry Berestov’s 140kg x3 Overhead Press ATG
Men’s Clean and Jerk Ladder
Women’s Clean and Jerk Ladder

Fitness:
Overhead Squat 3-3-3-3-3

Performance:
Snatch Balance 1-1-1-1-1

Post loads to comments
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5 Sets of:
5 Heavy Chin-Ups
5 High Box Jumps

Make the chin-ups as hard as you can while still maintaining a neutral head position at the top
The box jump isn’t a max height jump. Work up to a height that challenges you but is still a few inches below what you could maximally do. No misses.
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In teams of 2-3, do a plate pinch carry around the block, alternating when someone has to break.

Alex H gets set up to go overhead

• CFSBK Sweatpants are now in stock. Pick a pair up for $35 at the Front Desk!
• Good luck to Aileen H, and Kate R on the Staten Island Half Marathon today. Is anyone else running it???
• Congratulations to Mike O on his 36:20 10K (that’s a 5:51 avg pace and 17:49 5K time) and Megan D on her 43:39 10K. (7:02 avg pace and 21:33 5K) Mike Finished 23rd and Megan 103rd out of 4,114 total competitors. Today they’re competing in the Central Park Duathalon

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Thus ends back off week. Please let us know what you thought of the last cycle! We’ll start a new 6 week training cycle tomorrow. 

25 Minutes NFRs of:
20 Sumo Deadlift High Pulls*
20 Calorie Row or 400m Run (alternate each round)
20 Wall Ball Shots

*Pull all your SDHPs from a dead stop. Get good at getting set up.

Preset Scaling Options
A: 75lb Barbell, 20lb Medball
B: 55lb, 14lb
C: 35lb, 10lb

pǝʇɹǝʌuI ʇǝפ W ǝʞʞɔᴉɹ puɐ W ʍǝɹpu∀

• Happy Birthday for real, Joy M!

Strength Cycles With Coach Jeremy Live

Starting the week of October 21st Coach Jeremy will be offering another cycle of his ongoing Strength Intensive series. These cycles meet two or three times per week and are gaurenteed to make you stronger! To see the dates, details and sign up options, please click any of the links below.

Strength Intensive-A Cycle-Novice 3 classes per week $300.00 monthly (4 spaces left)

Strength Intensive-B Cycle-Intermediate 3 classes per week $300.00 monthly (3 spaces left)

Strength Intensive-D Cycle Continuing Ed 2 classes per week $200.00 monthly (4 spaces left)

Complimentary Bodywork this Weekend!

Postural analysis and ROM (range of motion) on the ankle, knee and hip joint.

Inka has spent the past month studying Structural Integration with Tom Meyers and she’s excited to share with you some new techniques to help you increase your ROM.  Structural Integration addresses postural compensations/ movement patterns by specifically manipulating your Myofascia.  Curious about how your ankle and your knee ROM might be affecting your squat? 

Please contact Inka directly to set up an appointment. 

This Sunday from 9am- 2pm 
Sessions will be about 45 minutes.
Contact Inka(AT)inkahodes.com  More info here: Inka Hodes

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Ice, Ice Maybe? CrossFit Journal

Find your Kettlebells easier with color coded tape on the base of the handles!

• Happy Birthday Lady Fox and Joy M!
• Do you have a picture of yourself doing a handstand or something else “CrossFity” while on vacation?? Please send them to David(AT)CrossFitSouthBrooklyn.com for a future blog post

Brooklyn Community Foundation Initiatives

Brooklyn Recovery Fund
In the immediate aftermath of Superstorm Sandy, Brooklyn Community Foundation launched the Brooklyn Recovery Fund to raise and direct resources to support emergency, intermediate and long-term needs of residents and small businesses in coastal Brooklyn neighborhoods. The fund has since backed the work of over 50 local agencies and institutions, with an emphasis on recovery and resiliency through community-wide nonprofit coalitions in Red Hook, Coney Island, Sheepshead Bay, Gerritsen Beach and Canarsie. One of the most successful grassroots responses to Sandy, thousands of donors contributed to a total of over $3.5 million, which will be fully directed by the end of 2013.

CFSBK Fundraiser Leaderboard!

1.  Matt Chmielecki  $1,890
2.  Erik Berndt  $985
3.  Robyn O’Brien $910
4.  Asta Fivgas  $785
5.  Lauren Borducci  $665
6.  Lindsay Silva $605
7.  Peter Mattis $600
8.  Jay Reingold  $575
9.  Janelle Rooks $545
10.  Stephen Ryan  $540

10.  Fresh to Death  $730

Total Raised as of 10/10/13: $22,584
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Today’s Rest Day WOD is to send those fundraising emails you’ve been puttin off! Maybe call a friend or post something to the facebook machine. Get on it, people, only 8 days left!

Our Narrow Slice