Fitness: Spend 15 minutes working on the complex of: 3 Clean Deadlifts + 1 Hang Power Clean. Add weight only as appropriate, i.e., if you’re not hitting your positions fast then don’t go up in load.

Performance: Spend 15 Minutes working up to a heavy 5 rep Power Clean

Post loads to comments.
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As Many Rounds As Possible In 7 Minutes Of:
10 Burpees
20 Russian Kettlebell Swings

Post rounds completed and Rx to comments.

Gus becomes an honorary DROMulan

RSVP For the CFSBK 5 Year Anniversary Party!

Date: Saturday 11/3/12
Time: 9:00pm-2:00am
Location: CFSBK, 597 Degraw Street, Brooklyn, NY 11217

On Saturday November 3rd, CrossFit South Brooklyn will be celebrating our 5th Anniversary and we want you all to join us!  This party will be epic and your membership might be revoked if you can’t make it.  Shit will get real.  Think DJ, booze, food and Gangnam Style dancing.  If you need to get your WOD on, perhaps a round of Tabata shots could be arranged…

Come one, come all!   

RSVP Here

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ULTIMATE BRO TIME!!!!!

4 Rounds of:
Bench Press, 5 Reps
Max Double Unders in 2 Minutes

Work up to a heavy 5 on the Bench. No Failing! Once you finish your last rep start up on your double unders. If you don’t have doubles, use this time to practice.  Rest as needed between rounds.

Post numbers per round to comments.

Team CrossFit South Brooklyn 2012

Thanks to everyone who participated in Fight Gone Bad yesterday! Everyone did a great job with both fundraising and performances.  We’d also like to extend our appreciation to all the volunteers who lent their time and talents to make the event run smoothly.  And the Management would like to especially thank Coach Jess Fox for taking on the lions share of organization for this event.

Top Individual Fundraisers
1. Kristen Hoesl $2,451
N/A. David Osorio $1,600
2. Asta Fivgas $1,565
3. Mike Mishik $1,520
4. Peter Mattis $1,380
5. Janelle Rooks $1,225

Top Team Fundraisers
1. Porkchop Express: $4,226
2. Buns of Steel: $3,331
3. 1.21 GigaWODS $2,585
4. DROMulans $2,525
5. Avi’s Calves $2,025

Top Female Rx’d
1. Coach Lady Fox 308 Reps
2. Coach Melo 295 Reps
3. Kate Denny 287 Rep
4. Ellie Myers 280 Reps
5. Charlotte Kaiser 279 Reps

Top Male Rx’d
1. Coach Josh 393 Reps
2. Scott Lundhagen 386 Reps
3. Mike Mishik 382 Reps
4. Christian Reiss 376 Reps
5. Coach McDowell 360 Reps

Top Team Score
1. Domin8ors 1,446 Reps
2. Buns of Steel 1,436
3. The 5 Muskepoods 1,404
4. Peace Came Good 1,391
5. Margin For Terror 1,352

See Full Results here

Three rounds of:
Wall-ball, 20/14lb, 10ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)

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.

WOD Demo
Click here to see your WOD and Judging Times

Post Points and Rx to comments.
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Fundraising Totals

*Results as of posting time

Gym Total: $31,931

Team 1K Club:
1. Porkchop Express: $4,226
2. 1.21 GigaWODS $2,636
3. Buns of Steel: $3,287
4. DROMulans: $2,125
5. Avi’s Calves: $2,025
6. 17 Minutes In Heaven: $1,499
7. 4 Too Many: $1,427
8. Here For The Beer: $1,360
9. Make Like Champion! $1,272
10. South Brooklyn Seahorses: $1,065
See Full Results

Individual 300 Club:
Kristen Hoesl: $2,411
Mike Mishik: $1,520
Asta Fivgas: $1,565
Peter Mattis: $1,380
Janelle Rooks $1,200
David Osorio: $1,200
Emily Ashton: $885
David Turnbill: $772
Tom Shpetner: $709
Robyn O’Brien: $635
Lauren Borducci $625
Chris Artis $622
Rebecca Carvalho: $553
Christian Reiss: $550
Julie Barnard: $510
Dan Halioua: $504
Jay Reingold: $500
Vincent Dugan $500
Sarah Marquez: $490
Gina Gatto $380
Ryan Joyce: $375
Joy Mele $375
Dan Evans: $370
Yoshi Stone: $365
Zubin Tiku: $355
Chris Paschke $350
Carlos Guerra $350
Whitney Hubbard: $348
Ben Whitney $340
Marian Lai $340
Todd Cavallo: $335
Christine Naclerio $315
Melissa Lloyd: $310
Jessica Fox $310
Avi Soroka: $310
Michael Ravitch: $300

Schedule

8:30am Gym Opens
9:00-1:20 Fight Gone Bad Heats
1:30 Awards Ceremonies
2:00 After Party at Die Koelner Bierhalle

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

Our Sponsors:
The Hungry Ghost, The Left Bank, The Owl Farm, Mission Dolores, The Hess Collection, O+M Co, Brooklyn Boulders, Ho’ Brah Tacos, Afro Brutality, Inka Hodes, lululemon athletica Brooklyn, Dr. Jason Fidler,

Please do NOT bring your bike to the gym today! We won’t be able to accomodate everyone’s bikes in the front!

Complementary Bodywork Pre/Post Fight Gone Bad!

Kinks in your shoulders/hips/back? Dr. Fidler is offering free Game Day body work for folks participating in Fight Gone Bad tomorrow.

Pre WOD treatment includes soft-tissue treatment, assisted stretching, taping, and spinal/extremity adjustments with consent and all within the state scope of practice. Also, advice may be given on the injury and further post-event care for when the athlete returns home, as well as advice on self-stretches, rehab exercises and self-care before and post event.

Post WOD The goal of this care is to assist the athletes in their immediate recovery from the event, speeding the relaxation of the musculature and the healing of any post-race myofascial tightness, spasm, or cramping

There will be a sign in sheet to reserve your spot.

Learn more about Dr. Jason Fidler at www.fidlerdc.com

Everyone participating in Fight Gone Bad tomorrow also has a judging assignment. We’ll provide the clip boards and paper work and answers for any last minute questions you might have. Check out the video above to learn basic etiquette when judging so you can be a supportive and effective judge.  Below are the basic range of motion standards we’re expecting for each movement:

Box Jump: Demo Video
A/B: 20″, C: 16″, D: 12″
Standards:
Start: Standing on Ground
Finish: On or above plane of box with knees and hips fully extended

SDHP: Demo Video
A: 75lbs, B: 55lbs, C: 35lbs
Standards:
Start: Both plates on ground
Finish: Knees and Hips Fully Extended and barbell at approximately collar bone height.

Wall Ball: Demo Video
A: 20lb/10′, B: 14lb/10′, C: 10lb and/or 8′ or 10′ target
Standards:
Start: Hip crease dips below parallel
Finish: Ball hits ABOVE target line

Rowing: Rowing Strategy For Fight Gone Bad from Concept2
No Scales
No ROM Standards

Push Press: Demo Video
A: 75lbs, B: 55lbs, C: 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.

Fight Gone Bad Tomorrow!!!

We’re currently at about 27K raised for the Brooklyn Community Foundation!!! We didn’t know what to expect this year and thought that 10K would be a reasonable goal which we ended up blowing out of the water. Thank you to everyone who took the time to raise some money for the good folks at the BCF and the programs they support.  Today is your last chance to get those emails/phone calls/bribes etc out to raise your personal total.  Can we crack 30K in the last day?!?!

Complementary Bodywork Pre/Post Fight Gone Bad!

Kinks in your shoulders/hips/back? Dr. Fidler is offering free Game Day body work for folks participating in Fight Gone Bad tomorrow.

Pre WOD treatment includes soft-tissue treatment, assisted stretching, taping, and spinal/extremity adjustments with consent and all within the state scope of practice. Also, advice may be given on the injury and further post-event care for when the athlete returns home, as well as advice on self-stretches, rehab exercises and self-care before and post event.

Post WOD The goal of this care is to assist the athletes in their immediate recovery from the event, speeding the relaxation of the musculature and the healing of any post-race myofascial tightness, spasm, or cramping

There will be a sign in sheet to reserve your spot.

Learn more about Dr. Jason Fidler at www.fidlerdc.com

Massage at CFSBK!

Inka has been part of the SBK community for nearly two years.  As an athlete, bodyworker, and regular to CrossFit workouts, she understands first hand repetitive movement patterns and the stress they can put on the body. This familiarity allowed her to learn a wide variety of treatment techniques to help prevent overuse injuries. She strongly believes that the mind and the body are connected and that regular exercise and bodywork is a key component to maintaining one’s health.  

Inka is offering sports massage geared towards breaking down adhesions, relieving trigger points, unadhering myofascial restrictions, and increasing range of motion. Techniques include Myofascial Release and Trigger Point Therapy. 

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Artist Faces Jail Time Over Disturbing Taxidermy
Even Creationists are eating Paleo!

Barbell Sumo Deadlift High Pull Practice
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Perform one Deadlift every minute on the minute for 10 minutes.

Go at about 75-80% 1RM or just pick a weight that feel heavy but doable today.
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5 Rounds or 20 Minutes NFT of:
5 Chin-Ups (add weight if possible)
8 Heavy Dumbbell Bench Presses
1:00 Plank (add weight if possible)

Shawn and Kamau

Reminder that there are NO CLASSES this Saturday while we host Fight Gone Bad 2012!

CFSBK CUTE OVERLOAD

Q: What’s the cutest thing in the world? A: BABIES AND TODDLERS AT CROSSFIT.
Proof: Muster Photo Album

Thanks to all who came out for the first ever CFSBK Baby Army Muster!  Huge thanks to the Nofi’s, (Greg and Erica) for organizing this event, Asta for taking pictures and Coach Nick for chaperoning. The event was a great success and we hope to hold more in the future!

Sumo Deadlift High Pull Practice

If you haven’t gotten a chance to try out the SDHP this week and are competing in FGB, join David at Open Gym on Friday night (6:30p-7:00) to work out the movement and pressure test your capacity in it.  Please email David at David(AT)CrossFitSouthBrooklyn.com to RSVP. Please put SDHP as the subject heading. If there are lots of folks we may run a couple sessions.

In the meantime, Check out this SDHP specific Mobility WOD to try on

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Fight Gone Bad is 2 Days away! What is your strategy for the workout? Do you have certain rep goals per movement/round?
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Get Up. Get Out. Don’t Sit NY Times