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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For Time:
700m Row
25 Burpee-Box Jumps 24/20″
15 Kipping Pull-Ups

Post time and Rx to comments.

Open Gym Dips and Triceps Mashing

Competitors Wanted!

From October 4th to 6th CrossFit Relentless will be putting on their annual “Beast Of The East” Competition in South Windsor, CT.  CFSBK has registered two teams and would love to send 6 men and 6 women out to compete and represent the gym!  The gym will sponsor athlete’s registration fees, however travel (expect carpools) and accomodations will be paid individually. If you’re interested in competing, please email David(at)CrossFitSouthbrooklyn.com with “BOTE” as the subject.  If we have more people interested than there are slots available for (6 men and 6 women total) then we’ll host some in gym try outs to make the team.  Interested athletes are expected to be able to accomplish most if not all our in house WODS as Rx’d since there is no scaling allowed at the event. Below are some of last year’s individual workouts for reference:

Event 1
AMRAP 10 Minutes
Thrusters at 135/95
Perform 5 Burpees every minute on the minute

Event 2
8 Minute AMRAP
100 Double Unders
30 Toes to Bar
AMRAP Atlas Stone over Shoulder @ 145lbs

Event 3
For Time:
15 Deadlifts, 315lbs/205
300m-ish Run
15 Deadlifts, 315lbs/205

Event 4
Snatch Ladder

Event 5
2K Row

Event 6
20-15-10 reps of:
Hang Cleans, 185lbs/115
Chest to Bar Pull-ups
Pistols

Email today!!!
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Do you listen to any podcasts?

Fitness

EMOTM for 10 minutes
Clean Deadlift + Hang Power Clean + Front Squat (1+1+1)

Performance

EMOTM for 10 minutes
2 Squat Cleans
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Front Squat

Fitness: 3×5 Across
Add 5lbs to last week’s exposure weight.

Performance Heavy 3
Attempt to best last week’s triples by 5-10lbs.

Post loads to comments.
Clean/FSQ e3/6
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3x 130m Heavy Zercher or Goblet Carry

Post load and implement to comments.

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Dmitry Klokov does “DT” ATG

Jacinto B pulls a 350lb Deadlift PR at 74 years fit!

•   Congrats to CFSBK superSTAR Lauren Howe who’s getting married today!
•   Good luck to everyone competing in the Civilian Military Combine today at Floyd Bennett Feild!
•   Be sure to check out Million Second Quiz on NBC tonight where our very own Stella Z. might make an appearance!

Gymnastics Strength Series Starts Today.. Still 2 spots left!

There are 2 slots left for the gymnastics strength series with Ken H starting today. If you want to register you can still get in on 4 weeks of getting better at bodyweight movement.

Join guest Gymnastics Coach Ken H. as he takes you through 4 weeks of gymnastics strength training. This 1.5 hour long class will incorporate different facets of body weight strength training and movement. Specifically, each class will be composed of 3 to 4 distinct areas, warm-up and active mobility, rings skill work (muscle ups, levers etc), body weight strength conditioning, balance (on hands and feet) and flexibility. Students will be asked to have a goal or intention to focus on for the next 4 weeks. Students can then focus on that goal outside of class.

Dates
Saturdays from 2:00pm – 3:30pm
9/14, 9/21, 10/5, 10/12
*please note that class skips 9/28

Price:
$80 for 4 Weeks

Ken Haller’s Bio
Ken was a nationally competitive gymnast in Newton, MA and at the University of Michigan. After graduating, Ken coached for eight years at Capital Gymnastics in Northern Virginia where he coached regional and national champions. His students have gone on to be NCAA champions and members of Cirque du Soliel. In searching for an activity to replace gymnastics, Ken filled the void with rock climbing and yoga for the past ten years and recently found CrossFit to round out his training.

Register Here!
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Making It To The Games CrossFit Games 
The Russian Swing with Jeff Martone CrossFit

Jude Gets her Barefoot Squat On

• Don’t forget to get your Yoga on today with Whitney H at 9:15am!

CFSBK Casting Call

Hi everyone, I (David) am working on a new blog about running a CrossFit affiliate.  The intention is to try and showcase what we’ve found to be “best practices” for the benefit of anyone willing to listen. Part of the blog is going to be video based so that people can see how we actually implement some of this stuff.  I’m looking for about 15-20 people available on Saturday the 21st from 2:30-4:00pm to run a mock class with.  What you’ll get out of it is some extra skill training in handstands and power cleans, maybe some high fives and warm and fuzzies too.  This obviously won’t count as one of your weekly classes but also won’t be an intense workout so feel free to take class earlier on in the day if you’d like. Ideally, there is a mix of abilities and body types, all are welcome!

Please email David(AT)CrossFitSouthBrooklyn.com with the subject line, “ITA Video 1”.

Thanks!!!

Civilian Military Combine Brooklyn Tomorrow!

Best of luck to our intrepid warriors taking on the Civilian Military Combine tomorrow!

The CMC competition is broken down into three components to test strength, endurance and agility. Race day structure will consist of “The PIT” (lifting element) into a 5 -7 mile race with strategically placed military obstacles. This structure is what separates the Civilian Military Combine from all other races and competitions. The PIT is designed to be the great equalizer by leveling the playing field between power athletes and endurance runners to determine the best overall conditioned athlete. This race structure has been carefully created, refined and reviewed by the top strength and conditioning coaches from the CrossFit community, United States Armed Forces and USA Triathlon Organization Race Directors.

Team CFSBK
1.Melissa Loranger
2.Noah Abbott
3.Lylliam Sekkat
4.Rob Underwood
5.Jacques Delori
6.Felipe Cruz
7.Adele Myers
8.Aigul Guilmanova
9.Jay Reingold
10.Mirko Berloso
11.Pierre Davidoff
12.William Habetler

Are we missing anyone???
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Rowing Revives In The Gym NYT
New York Sports Clubs Renovating to keep up with CrossFit by adding “Ultimate Fitness Experience Zones”
Health Officials Urging Americans To Do Something, Anything For 30 Minutes A Day

Fitness: Hang Snatch Pull + Hang Power Snatch

Performance: Snatch Deadlift (with a pause at the knee) + Touch and Go Squat Snatch

Take 15 minutes to work up to a moderately heavy load on today’s complexes. See if you can meet last week’s numbers or surpass them with good form.
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High Bar Back Squat

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

Performance Heavy 3
Try to beat last week’s heavy 8 by 5-10lbs.  Use Spotters.

Post loads to comments.
Snatch/HBBSQ e4/6
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Choose one to perform:
8 Minutes of Kipping Pull-Up Practice
5 sets of 2 Strict Pull-ups with as little assistance as possible

The buy in for kipping pull-up practice is 5 strict pull-ups for the guys and 3 strict pull-ups for the ladies.

A tradition for CFSBK is to start most classes with intros and a Question of the Day (QOD) while we do basic movement prep.  The intention behind this practice is to help break the ice between members and establish an informal and welcoming tone to every class.

What are your opionions of this practice and what are some of your most memorable QODs?

• Want to improve your gymnastics? Check out the upcoming Gymnastics Strength Series with Ken H starting on the 14th.

CFSBKer Radhika Vaz Performing Again

OLDER. ANGRIER. HAIRIER.
“At 40 I have the confidence I wish I’d had at 20, the body I hope I’ll have at 60, and nose hair. At 40 there is a lot of nose hair.”

Written and performed by Radhika Vaz.

• Sept 25, 26, 27, 28 @ 8pm. Sept 29 @ 7pm.

The Producers Club. 358 W 44th Street. NYC.

SUPER SALE $12 tickets at GROUPON! Instead of $25 at the door!

For more information check out radvaz.com
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Programming Training Intensity for Weightlifters ATG