Fitness
AMRAP 12 Minutes
4 Hang Power Snatch*
8 Box Jumps
12 Squats

Performance
AMRAP 12 minutes
3 Power Snatch* 135/85
5 Overhead Squat 135/85
7 Box Jumps 30/24

*Focus on getting in to good positions on the snatch and overhead squat. Don’t be in a rush to stand out of a poor receiving position and do the next rep. Instead, use these 12 minutes to practice moving better 🙂

We bet Mr. T wears a Cloyde shirt on the weekends.

Scheduling Reminder

• There is no Comp Class today but Teaser class is on!
• Resident Massage Therapist, Inka Hodes will be offering Complimentary Range of Motion Testing from 11:30am – 1pm today!  She’s all booked up for today but feel free to contact her for about a future session, inka.hodes(AT)gmail.com.

Movie Night Double Feature!

This Saturday November 17th starting at 7pm

This is a free event for all CFSBK members including friends and family.  We’ll start Raising Arizona at 7:00pm and then The Big Lebowski at 9:15pm.  You’re welcome to stay for both or just come for one if you’d like.  CFSBK will provide White Russians and everyone is welcome to bring snacks or food if they’d like however nothing is expected.

Abide.
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Power Snatch Demo Catalyst Athletics
Mr. T’s prediction of Today’s Wod YouTube
Sunday Funday Urban Dictionary 

Fitness: 3×5 across
Add 2.5-5 lbs to last exposure. Should be starting to feel heavy.
Compare to 11/7/12. (e.6/12)

then,

For time:
Row 600 m
40 Burpees or Squat Thrusts
20 Ring Rows or 10 Strict Pull Ups (no band kipping)

Performance: Heavy 5
Work up to a top set of 5 reps, adding 5-10 lbs to last week. Starting to get heavy now but remember you still have 3 exposures left, leave some weight on the table.
Compare to 11/3/12. (e.3/6)

then,

For time:
Row 600 m
40 HR Burpees
20 Kipping Pull Ups

Happy Birthday, David!

CFSBK would like to wish our Capitán the happiest of birthdays. Three cheers for DO!

Scheduling Note

No 11am Active Recovery today or 12pm Competition Class tomorrow.

Today At CFSBK: Meet The Farmers!

Book Club/Movie Club Meeting Tonight!

The BC and the MC are planning on heading to UA Court Street 12 (106 Court St., Brooklyn, NY, 11201) for the 6:50pm screening of “Cloud Atlas” tonight. Afterwards folks will head over to a local bar for discussion. To get more info on joining up, email andrew.migdail(AT)gmail.com

In 3 words or less, tell us how you would describe David.
———————————
David Osorio Underneath the Hoodie by Margie Lempert
“Starting CrossFit South Brooklyn”  A CrossFit Journal Preview
What Motivates Us? Karma Tube

Noah B Breakin Bricks
As some of you know I’ve been studying and teaching Kung-fu for several years.  My school’s 45th annual demonstration is coming up on Sunday, November 18th from 1-3PM.  The show’s a lot of fun and features include women, men, and children showing fighting, weapons, chi kung, forms, self-defense, breaking, iron body, ground fighting, animal styles and more.  If you’re interested advance tickets are $12 for Adults and $8 for Children. You can stop by and watch a class anytime and pick up a ticket or shoot me an email at noahbarth(AT)gmail.com and I’d be happy to bring you one at the gym.  Hope a couple of you can make it.   www.kungfuwusu.com

Scheduling Note

There is No A/R and Comp Class this weekend due to David being out of town for his birthday. Sorry!

Photoboth Pictures Up

Pictures from the awesome photobooth that Asta and Dan set up at the 5th Anniversary Party are now up on Facebook. Check out volumes one, two and three. You don’t need FB to be able to view these awesome pictures!! Thanks guys!

PR City:

• Check out Coach Margie pulling a Deadlift PR of 270 at Ford’s Gym in Wisconsin. Go Margie!! “C’Mon.. Pick it up!. C’mon.. C’Mon.. C’MONNN”
• Kate D took the gym’s top female score with a 9:25 “Helen”
• Whitney E tied for third female scrore with a 155lb Overhead Squat
• Dan R bumped himself up to 3rd place for the men with a 6:31 “Jackie”
• Avi S PR’d with a 508 Deadlift
• Andrew M ate 16 tacos at the party. Way to go, Andrew!

Have you PR’d anything this past month?
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Fitness: 3×5 Across
Add 1-5lbs from last week.

Performance: 2×5 Across Followed by a Rep Out Capped at 10
Certainly should get 5+ but may not make 10. Leave a rep in the tank.

Some folks started their press cycle too heavy. If you missed reps, you’re blowing it!

Post loads to comments.
________________________

5 Alternating rounds for reps of:
:40 Wall Ball Shots
:20 Rest
:40 Kettlebell Swings
:20 Rest

Post total reps and Rx to comments.

Portraits Gone Belated: Part 6

Avi’s Calves
Avi Soroka, Peter Mattis, Sarah Jacobson, Susan Caplan, Peter Gee 

Better Late Than Never
Michael Jacobson, Felipe Cruz, Bekka Palmer, Rob Nugent, Jonathan Schleifer

Gowanus Clean Up Crew
Grant Werle, Yitzy Shapiro, Whitney Eden, Charles Lan

There, That’s it! Now you know everyone!

CFSBK and Sandy

Big thanks to Justin L for hooking CFSBK up with OCCUPY SANDY to get all the donations we collected over to folks in need. Also- for those who didn’t hear at the party, funds raised from Fight Gone Bad this year will be used to help The Brooklyn Recovery Fund sponsored by the Brooklyn Community Foundation.

We’d also like to thank all our members who have donated time and resources for post Sandy recovery efforts.

Saturday At CFSBK: Meet The Farmers!

Book Club/Movie Club Upate

The BC and the MC are planning on heading to UA Court Street 12 (106 Court St., Brooklyn, NY, 11201) for the 6:50pm screening of “Cloud Atlas” on Saturday night. Afterwards folks will head over to a local bar for discussion. To get more info on joining up, email andrew.migdail(AT)gmail.com

__________________
The Deadlifting Great Great Grandma CrossFit Community

Fitness: 3×5 Across
Add 2.5-5 lbs to last exposure

Performance: 2×5 Across Followed by a Rep Out Capped at 10
Certainly should get 5+ but may not make 10. Leave a rep in the tank.

Post loads to comments.
Wed LBBSQ e3/6
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4-5 Rounds of:
10 Pull Ups
10 Step Ups, Left
10 Step Ups, Right
20-30s Hollow Hold or Hollow Rock

*While this is NFT, aim to move quickly through the stations. Scale the pull ups down by using a band or up by going chest to bar. These can be kipping or strict. Scale up the step ups by adding a KB/DB held goblet style. Box should be a height that sets your hip joint below parallel to knee. Ge

Trippy Ring Dips, Bro!!!

Jacinto featured on AMRAP

Check out gymspirational super hero Jacinto B featured on this great video from AMRAP.

Complimentary Range of Motion Testing

FUN FACT:  The Psoas muscle was the first muscle to develop in utero.  It is why it is so intimately connected with our fight-or-flight reactions, and linked to the state of our stress and nerves.  Want to know if your Psoas is limiting the mobility in your hip??  Inka will be doing complementary ROM (range of motion) testing and MLT (muscle length testing) for the hip flexor joint/ muscles.  She will take you through AROM (active range of motion) and then PROM (passive range of motion) and will help you figure out if you are within normal range of motion for these muscles.  How does this help your workout?  Knowing where you fall short can help you figure out where you need to roll out and stretch more and give you that extra edge during your workout.  It can also help to prevent injury by addressing the imbalances in your body.  She will also be working on your psoas muscle which is a muscle that is hard to get to by yourself and is often neglected. 

The psoas can also be a factor in low back pain since it attaches your vertebrae to your inner thigh.  There are a number of reasons why it causes low back pain but a big one is from sitting down for a prolonged amount of time.  Your Psoas starts to think this contracted state is a normal resting position and your tissues want to move into that resting position, leaving you tight and contracted

Resident Massage Therapist, Inka Hodes will be offering this from 11:30am – 1pm this Sunday.  Email her directly to make an appt. inka.hodes(AT)gmail.com

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The Women Of CrossFit Dynamix (Queens) AMRAP
Form = Function? 70’s Big
Does Size = Health? Pretty Strong