75%x5x3
Focus on your rack position and balance in the bottom of the squat. Consider this a pre-exposure to work out any issues you’ve got before we start the next cycle.

4 Rounds NFR of:
1:00 Push Press 75/55/35
1:00 Row Calories
1:00 Rest

3,335lbs of Bumpers waiting to be picked up and put back down

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

A Message From Marilyn:

“As President of the Brooklyn Community Foundation, I send this heartfelt thanks for the tremendously inspiring work that members of the CrossFit South Brooklyn community, and extended family and friends, are doing on behalf of people across Brooklyn of all walks of life, backgrounds, and need.  The funds you raise will help the Foundation elevate the quality of life for all people in Brooklyn through grants to organizations working at the front lines of education, human services, workforce development, environment, social justice, and arts and culture.  Rest assured, we are not sitting idly by watching you fundraise, but using Fight Gone Bad to galvanize our base to join in on the fundraising so we can keep the tally moving ever upward.  Thank you, dear friends, for your sweat, effort, and love of Brooklyn.” 

Marilyn Gelber
President, Brooklyn Community Foundation

And then an added Bonus message from Alex V:
Also, in the spirit of CrossFit South Brooklyn’s efforts, our Board Chair is personally ready to do a 2 for 1 challenge if we get over $25,000.  This would mean anything we raise over $25k, he will personally put in $2. Lets  THANK YOU!  (At Blogging time, CFSBK is currently at: $23,670!! Can we crack 25K by Saturday???)

Team 1K Club:
The Porkchop Express $3,656
Buns Of Steel $2,125
Avi’s Calves $2,005
1.21 GIGAWODS  $1,970
DROMulans  $1,555
17 Minutes In Heaven $1,319
Make Like Champion! $1,102
4 Too Many $1,067

Individual 300 Club:
Kristen Hoesl $2,236
Peter Mattis $1,380
Asta Fivgas $1,300
Janelle Rooks $920
Mike Mishik $880
David Turnbull $752
Emily Ashton $710
Tom Shpetner $709
David Osorio $700
Christian Reiss $550
Robyn O’brien $545
Lauren Borducci $525
Jay Reingold $500
Chris Artis $452
Dan Halioua $440
Julie Barnard $390
Marian Lai $340
Sarah Marquez $330
Zubin Tiku $325
Rebecca Carbalho $325
Gina Gatto $320
Yoshi Stone $305
Avi Soroka $300

The CFSBK Movie Club Reminder

“Remember how much fun it was back in middle school when you and your pals would giddily invade the local multiplex on a Friday night to catch whatever schlock the most recent teen heartthrob (Freddie Prinze, Jr. FTW!) was turning out that week?  There’s just something special about sitting in a dark room with friends and watching attractive people pretend to be other attractive people.  We may get older, we may develop taste, but movies will always be awesome.
 
It is with that in mind that we submit, for your consideration, CFSBK Movie Club.  Each month, the group will vote for an upcoming film; we will organize a field trip to see said film in the theater; and then we will retire to a nearby bar to discuss.  Kind of like Book Club, if the books were made of moving pictures.

To get the ball rolling, we will be seeing “Cloud Atlas” (as a tie-in with the Book Club) sometime in November.  After that, it’s up to you (so choose wisely).

If you’re interested, email gina.gatto(AT)gmail.com to be added to the listserv.

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Back To Basics CrossFit KOA
Should You Go Paleo? Men’s Health

Thibault does some vacation Pressing

Fight Gone Bad Schedule

Below is the schedule for Fight Gone Bad this Saturday.  Please check the heat schedule to find your WOD time AS WELL as your judging time. Captains should collect $20 from each competitor to pick up their shirts and register that the entire team is in house. Directly after your heat each team should head outside for the team portrait, the weirder the better.  At 1:30p we’ll be announcing the winners (in the categories listed below) and handing out prizes from our sponsors. If you’re in an early heat, it would be awesome for you to come back for the awards ceremony and group picture! Also.. if you know you are top three in a category, please be there for the awards ceremony! It’s no fun saying your name to a crowded room while you’re home sleeping on the couch!

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 Current 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

Would you like to be a Fight Gone Bad 2012 Sponsor? We’re looking for local business to donate prizes for our awards.  If you’d like to donate, please contact David(at)CrossFitSouthBrooklyn.com

Fundraising Report
The gym is currently at: $19,738 raised for charity! When you add in the personal donations the board members will be matching for every dollar over 10K, this puts us at a grand total of: $29,476!!!!

Stay tuned tomorrow for an update on the individual and team fundraising leaderboards!

The Brooklyn Community Foundation Series:

Bushwick Housing Independence Project

If you HAD to leave the United States tomorrow and could live anywhere else in the world, where would you go?
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Don’t forget to follow crossfitsouthbrooklyn on instagram!

Spend 15 Minutes working on Power Clean Technique

4 Rounds NFT of:
16 Overhead Lunges
16 Push-Ups
16 Hollow Rocks

Josh Warms Up Before The Snatch Event

Great job to Whitney E, Coach Josh and Coach Fox on their performances this weekend at the Beast of The East!

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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AbandonedPorn (Not Porn..)

3 Rounds NFT of:
20 Wall Ball Shots 20/14/10  10’/8′
20 Sumo Deadlift High Pulls 75/55/35
Run 270m with a sandbag

Break up the SDHPs into sets of 5.

Did you know that when we demo movements, people often assume a crossed arm stance. I’ve noticed this trend for several years now. What does it mean?!

• There is No Teaser Class or Comp Class today.

• Heat Assignments for Fight Gone Bad will go up Monday

Fight Gone Bad Scaling Options

A: Mens Rx’d
B: Women’s Rx’d
C: Additional Scale

Box Jump: Demo Video
A/B: 20″, C: 16″, D: 12″
SDHP: Demo Video
A: 75lbs, B: 55lbs, C: 35lbs
Wall Ball: Demo Video
A: 20lb/10′, B: 14lb/10′, C: 10lb and/or 8′ or 10′ target
Rowing: Rowing Strategy For Fight Gone Bad from Concept2
No Scales
Push Press: Demo Video
A: 75lbs, B: 55lbs, C: 35lbs

If anyone has orthopedic conditions please let us know ahead of time and we can scale movements altogether too. email David(at)CrossFitSouthBrooklyn.com and we’ll let you know how to modify a movement.

3 Rounds For Time of:
Run 400m
21 Kettlebell Swings 24k/16k
12 Kipping Pull-Ups

Post time and Rx to comments.
compare to 8.22.11

Sadie says, “COME TO THE BABY MUSTER TODAY!“

• We’ve got about 10 families RSVP’d for the Baby Muster starting at 1:15pm today.  The age range goes from fetus to about 5 years old, all families and children are welcome!  Erica will be bringing some fruit and seltzer, feel free to bring some snacks and blankets if you’d like.

• Fight Gone Bad is 1 week away and we’re currently at $17,827, which is actually $25,654 when you count the $$ the BCF board directors are matching us on their “1 to 1 Challenge”  Please send and resend those emails out, talk to friends at work, tell you family and get your team organized and ready! Back Off Week will be focusing on FGB Prep.

Raffle for Janelle R, FGB and Apple Seeds

My company (Apple Seeds) is offering a membership raffle to sponsor my Fight Gone Bad fundraising efforts.  We are raffling off two memberships (one at our Chelsea location and one at our UWS location) and tickets just are $5 each and can be purchased by calling our front desk at 212.792.7590, they also made a special page for me here!

About Apple Seeds:

We live in New York City and we love it.
Raising our kids here is no problem. Well…almost no problem. It can be a slight problem in the dead of winter. It can also be a problem on a rainy day. Come to think of it, it can be a problem on a hot, humid one as well. Two days in a row confined to an apartment and we all go a little stir crazy.

We wanted a place to go for a change of scenery. We wanted a space that offers classes and allows our kids to run around and play with others. We also wanted a space where we can see some friendly adult faces. And…we wanted it in our neighborhood.  So we created apple seeds.

apple seeds operates all-in-one play spaces for families with children newborn to five. We are located in New York City, Mumbai, India and Dubai, UAE with a location opening in Mexico City, Mexico. We have incredibly unique indoor playgrounds designed by well-known children’s museum designers, over 100 classes a week – from music classes like songs for seeds, to art, cooking, science, construction, ballet, tap, movement, gym, soccer and language. We host weekday and weekend birthday parties, playdates and corporate events. We have an award winning day camp, a kids’ hair salon, a toy and bookstore and a healthy snack bar. We strive every moment of every day to be a safe, clean, fun place for our community to gather, socialize and play.

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These Brooklynites Are Exercising Their Giving Muscles Brooklyn Community Foundation