Coach Fox and Charlie do a partner version of Hotshots 19

CFSBK Closed Friday Night and This Weekend

The gym will be closed Friday night and Saturday and Sunday as we will be hosting Mark Rippetoe for the Starting Strength Seminar. As an alternative, we’re offering some fun off location workouts for all our members adventerous enough to take their fitness outside the box. On Saturday we’ll be running a track WOD in Red Hook and on Sunday we’ll be organizing some flag football in Prospect Park.  Peep the deets below:

Saturday Track Workout
CFSBK will be hosting a remote Track workout on 9/7/13 in Red Hook. This will coincide with the weekend the gym is closed for the Starting Strength Seminar with Mark Rippetoe. We will meet up at 9:30 am by the bleachers at the Red Hook Track (Hicks and Bay) for an outdoor running and body weight workout with your CrossFit buddies. Football (aka , Soccer) is usually going on down the block and the food trucks (tacos!) should still be around for post-WOD replenishment and entertainment. Show up on time and plan to spend about an hour or so warming up and WODding with us. RSVP to christian(AT)crossfitsouthbrooklyn.com so we know how many folks to plan for. If all you know about Red Hook is the Ikea, you’ve been missing out. Come explore this great part of Brooklyn!

Sunday Flag Football and Social
Are you ready for some football?  We will be hosting an informal flag football game in Prospect Park on Sunday, September 8th.  We had a similar gathering a few years ago and it was great fun, despite leaving many of our weekend warriors hobbling around for the next week!  Plan to meet at the Long Meadow field around 10AM, although we may have to move to find a good open space (check the blog for updates!)  Bring picnic blankets, food, drink, babies, dogs, friends and your GAME FACES!  This event is open to everyone, even folks who just want an excuse to hang out with the park and drink beer while people chase each other around. We will probably play until around 2 or 3 pm depending on how the day goes.

Email noah(AT)crossfitsouthbrooklyn if you’re interested in helping set up/break down or have any questions.

Consistency and accountability

Consistency and accountability are two of the most important components for creating success with your fitness goals. Read the two articles below and discuss in the comments section ways you’ve improved your ability to commit to long term habit formation. Conversely, if you’re struggling with either component in your nutrition or training, see what’s worked for other people and attempt to adopt their strategies or find an accountably partner to help keep you on track.

I know what to do … so why am I still not in shape? Precision Nutrition
Average Speed James Clear

Part A
3 Rounds NFT of:

Performance
3 Kick-Ups
20 Hollow Rocks
————————————-
Part B
5 Rounds NFT of:

Performance
5-10 Handstand Push-Ups
Log Roll Left 3 V-Ups, Log Roll Right 3 V-Ups
____________________________

“Annie”

50-40-30-20-10 Reps Rounds For Time Of:
Double Unders
Sit Ups

Post time and Rx to comments.
compare to 2.11.13

Katie Mo Gets Low on High Bar Back Squats

• Happy Birthday, Crystal Castles!

Today’s Schedule

We will have a slightly modified AM schedule today with classes at 7am, 8am, 9am, 12pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm and 8:30pm

Sign Up for Fight Gone Bad 2013!!!

Since 2008, CrossFit South Brooklyn has conducted a yearly fundraiser in the form of a workout called Fight Gone Bad. Last year, we raised over $34,000 for the Brooklyn Community Foundation.  BCF is a local organization that is dedicated to improving the lives of people in Brooklyn by strengthening communities through local giving, grantmaking and community service. This year, we’ll be partnering with BCF again and hope to surpass last year’s donation numbers.

_________________
“Dizzy Diane” with Gillian Mounsey at CrossFit South Brooklyn CrossFit

Fitness: Work up to a heavy but perfect triple on the Hang Power or Hang Squat Clean

Performance:  Work up to a heavy but perfect triple on the Power or Squat Clean. See if you can best last week’s triples.

If you did the Hotshots 19 WOD yesterday you may be fried, adjust accordingly.
__________________________

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 e2/6
___________________

10 Intervals of:
10 Russian Kettlebell Swings

Use a heavy Kettlebell and rest as needed.

Nothing like a little community support to get you through a rough WOD.

Thanks to everyone who donated to the Hotshots 19 grant yesterday and particpated in the workout. As of writing a total of 128K+ was raised worldwide for the families of those who perished. To see archived coverage of the live event from Prescott Arizona and see what the current total is, click here. Many of the elite CrossFit athletes completed the workout in sub 30 minutes. Amazing!

Tomorrow’s Schedule

We will have a slightly modified AM schedule that day with classes at 7am, 8am, 9am, 12pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm and 8:30pm
_____________________
What is a Hotshot Crew? CNN
Why Do We Sleep? TED Talks
Gabby Douglas’ routines from the 2012 Olympic Gymnastics trials

This WOD is a doozie and we’ll have scaling options available as usual. Aside from scaling bar weight and pull ups we’ll have a partner version of the workout. Partners will complete the full runs together and split up the volume on the squats, power cleans, and pull ups however they desire.

The CrossFit community recently lost 19 members of Granite Mountain Hotshots firefighting team who tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. CrossFit recently organized a fundraising workout with the CrossFit Kids Foundation where 100% of the donations will be distributed to the families. As a sign of solidarity, CFSBK will be programming the memorial workout today. If you’d like to donate to the cause, you can do so directly online here. Alternatively, CFSBK will be accepting cash donations day of which we will then match via online donation.  There is no requirement or minimums and all donations will be kept anonymous.

• To learn more about what a “Hotshot Crew” is, read the wikipedia page.
• To learn more about the events that transpired on read this NPR report
• To see a video about the Hotshot crew from their gym, Captain CrossFit, click here.

________________________
Hotshots Wives
Meet Clayton Whitted” with Kristi Whitted
Meet Travis Turbyfill” with Stephanie Turbyfill
Support The Families of Fallen Hotshots with Greg Glassman

Dr. Fidler Aligned for his Deadlifts

Annoucing Fight Gone Bad 2013!!!

Since 2008, CrossFit South Brooklyn has conducted a yearly fundraiser in the form of a workout called Fight Gone Bad. Last year, we raised over $34,000 for the Brooklyn Community Foundation.  BCF is a local organization that is dedicated to improving the lives of people in Brooklyn by strengthening communities through local giving, grantmaking and community service. This year, we’ll be partnering with BCF again and hope to surpass last year’s donation numbers.

——————
When is Fight Gone Bad?
Saturday October 19th, 2013.  First heat beginning at 9am.

What is Fight Gone Bad?
Three rounds of:
Wall-ball, 20lb, 10ft / 14lb, 9ft
Sumo deadlift high-pull, 75/55 pounds
Box Jump, 20″ box
Push-press, 75/55 pounds
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.

What if I can’t attend on Saturday 10/19?
Sign up anyway and select the option to be on Fight Gone Belated!  We’ll do our best to coordinate a make-up date with those athletes that can’t attend so that you can still participate in the fun!  You’ll still get to create a team name, participate in fundraising and get a FGB tshirt!

Why are we fundraising?
In the past, our annual FGB Fundraiser has been a great way to bring our community together to support great charities.  And because Brooklyn has been good to us, we want to help give back to the very community CFSBK is proud to call home.  That’s why we chose to support the Brooklyn Community Foundation.  If you’re not familiar with BCF, make sure you visit their website to check them out.  Or if you’re lazy at least check out their list of Grantees and we’re sure you’ll find one or two not far from you!

Will there be a fundraising minimum? 
While we’d love everyone to make attempts to raise funds, there will be no fundraising minimum to participate.  However as in years past, there will be prizes awarded to the top Individual and Team fundraisers! 

Ok, you keep talking about fundraising but how should I do this and when should I begin?
Once our registration deadline ends on 9/13, we‘ll create teams consisting of 5 athletes.  Shortly after, athletes will get an email from us with their team assignments and all of the details to set up your fundraising page.  We’ll be using Crowdrise as our fundraising platform again and participants will have individual fundraising pages that will be super easy to share with friends and family!  (Check out last year’s fundraising page HERE!)

What is this workout again? What if I can’t do the workout Rx’d?
Here’s Coach Glassman explaining FGB in detail.   And don’t worry, we’ll have scaling options available! 

So the day begins at 9am but how long will it last?  When will my team go?
The length of the event will depend on how many total athletes/teams we have.  We will run 3 teams through the workout simultaneously and will have new heats starting every 20 mins.  Unfortunately, we won’t be able to tell you exactly what time your team will be going until closer to the event.  We hope though that you plan on spending a few hours with us, not only competing but also supporting your fellow teams.  And as usual, we’ll have some tasty adult beverages to enjoy!

Ok, I’m sold.  Where do I register?
Sign me up for Fight Gone Bad 2013!

CFSBK and Ragnar Again!

It’s been too long since CFSBK has had a Ragnar team. Ragnar Cape Cod is happening next spring, so I’m putting out feelers now for how many SBK’ers and friends would be interested in joining a team.

What is Ragnar, you ask? It’s a 200-mile relay over the course of a day and a half. You’ll run, drive, and (maybe) sleep on a beautiful, flat course through Cape Cod, and kick back on the beach with your fellow racers when it’s over. The 200 miles are split unevenly among 12 runners, so there’s room on the team for both experienced distance runners and novices. For more info on the racecourse and how the relay works, visit their site.

Next year’s race takes place May 9-10. If you’re interested and/or have questions, email me at stellavision(AT)gmail.com. No commitments at this point, just putting together a list of interested people. I’ll start asking for firm yeses (and money) closer to race day.

This is not just for SBK members — if you have a friend whom you’d like to race with, have him/her email me too!
_________________________
Top 5 Road Blocks in Paleo Paleo Movement
What happened after 2 years of using a standing desk Tricks Of The Trade
Super Mario Brothers In Real Life Parkour
Bring Your Lunch To Work NYT