Fitness: 1 Clean Deadlift + 1 Hang Power Clean + 1 Front Squat
Spend 15 Minutes working on this complex. Focus on a solid spinal set up, a good rack position, and proper footwork. Go up in weight only if appropriate.

Performance: Heavy Triple
Work up to a heavy 3 on the Power Clean, only go up if you’re racking the bar correctly. Focus on sharp powerful movement. Chanel your inner Lu Xiaojun

Post loads to comments.
Power Clean e2/6
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5 Rounds For Max Reps of:
:40 Slam Ball 30/20/15
:20 Rest
:40 Hand Release Push-Ups
:20 Rest
:40 Sit-Ups
:20 Rest

Post total reps and Rx to comments.

Heisenberg from “Fight Gone Breaking Bad”

Back to our normally scheduled programming

Classes will resume at noon today and continue as normally scheduled moving forward. We hope that “Sandy’s” effects were minimal on the CFSBK community.  Our thoughts are with those who suffered property damage, injury or worse during the storm.

 

No Active Recovery or Competition Class tonight

Due to expected large classes this evening we’ll be running regular programming only. Come on in to clean and WOD!

Due to Hurricane Sandy’s increasing winds and forecasts for today, CFSBK is closed. Please stay safe and inside!

Alex V from the Brooklyn Community Foundation speaks at Fight Gone Bad 2012

Congrats to Gowanus Clean Up Crew, Avi’s Calves and Better Late Than Never on a successful Fight Gone Belated yesterday afternoon! We’d also like to thank all the folks who hung out to spectate and cheer them on!

Tomorrow

Tomorrow’s AM classes are cancelled as the storm is predicted to be most intense tonight and tomorrow morning. We’ll see how the weather develops throughout the day. We miss you!

Looking for something to watch? Check out the Mikko Salo Documentary. So awesome!
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Should You Eat Grains? Precision Nutrition
About Belts, Wraps and Straps Catheltics
Thrustr

As Many Rounds As Possible in 15 Minutes Of:
400m Run
75 Double Unders or 35 attempts

Post rounds completed and Rx to comments.

Ring Skill Work

Spend 15 minutes working on getting upside-down on the rings. If you’re feeling good then progress to skin-the-cats and front levers. Perform a total of no more than 20 reps.

Congratulations to Matt K, Sarah LR and Ron AKA “Team Mushroom Princess” on their 5th place finish at CrossFit Virtuosity’s Halloween Throwdown!

“Sandy” Scheduling Update!!

Sunday night: Open Gym is on as usual

Monday: 6, 7 and 8am classes as well as Foundations are Cancelled. We’ll play noon by ear depending on how tomorrow morning looks.

Fight Gone Belated Today!

Good luck to the three teams competing in the “Belated” version of Fight Gone Bad 2012. The event will start at 1:00pm and we’ll be running each team one at a time. Good luck guys!

Come for the Book Club, Stay For the Pub Quiz!

Pub Quiz and the Book Club meeting have been cancelled!

Today at 5:00pm the CFSBK Book Club will be meeting at Pacific Standard to discuss this month’s book, “Cloud Atlas”.  This book is getting a ton of press with the movie coming out so the discussion should be quite lively. All are welcome to attend. Contact Peggy at pjeanlouis1(AT)gmail.com for more information
Afterwards at 8:00pm the CFSBK Pub Quiz Team will be competing in Pacific Standards weekly Pub Quiz. Are you a person who knows stuff and likes drinking beer? You’re perfect! Contact Stella at stellavision(AT)gmail.com if you’ve got any questions

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The Fight For Mike CrossFit
Abandoned Porn (Still Not Porn, Still Awesome)

Fitness: 3×5 Across
Add 5lbs from exposure 1 or if you were not here Wednesday, back up 2 weeks for today’s loading. Choose a weight that allows you to potentially add 30-60 lbs to your sets across over the next 6 weeks

Performance: Heavy 5
Work up to a top set of 5 reps, heavier than Wednesday’s volume squats, start today at about 80% of a 1RM. This is meant to be a 5RM but you’ll be seeing this for the next 6 weeks so leave room. Seriously, leave room

Post loads to comments.
LBBSQ e2/12
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5 Rounds NFT (20 Min Cap):
8 Romanian Deadlifts
8 Handstand Push-Ups or 8ea DB Unilateral Push Press, heavy
8 Weighted Sit-Ups (use a plate held overhead)

Start the RDL at about 40% of your squat weight and work up from there.

The one and only Charmel!

Fight Gone Bad!

The first batch of FGB2012 photos are up on the Flickr page! Big thanks to photog Dan R for all these great shots. Can you find yourself? We’ve also got Fight Gone Belated happening tomorrow at 1pm! All are welcome to spectate and cheer on the folks bringing FGB home for us all!

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A Human Powered Helicopter: Straight Up Difficult NPR
1 Jar of Peanut Butter A Day

Weighted Pull-Ups

CFSBK behind the scenes!

Sometimes we get asked who the sinister forces behind the scenes at SBK are.  For your own personal interest, here goes:

Blog: David posts the CFSBK blog daily. All the grammatical errors and the occasional late posts can be marked up to the oso. It’s a labor or love.

Photos: Asta, Dan R and Malcolm all contribute photos for the blog.  You can usually see the photographers name in the bottom corner of the picture. The instagram is curated by David and Jess.

info@CrossFit.. The mysterious info@ account is managed by none other than admin extraordinaire Jess F. 

Group Class Programming: Coach Fox does most of the Group Class programming with inputs from David and feedback from the coaching staff.  The last cycle was programmed by David.

Cleaning/Maintenance:  We think Russel Major was sent to us from the CrossFit Gods. He cleans the gym 4 days a week as well as takes care of maintenance and helpa with any build out.

Graphic Design + Merch: Syncere Martinez over at Afro Brutality prints our T-shirts.  Coach Fox figures out the designs for merch.  Our website and digital graphics are done by Michael M at Michael & Associate

Accounting:  Fernando O (David’s dad) who is a more mature, more organized and more type A version of David graciously donates his time and energy to make sure CFSBK’s finances are in order and David isn’t spending the gym into non-existence.

Odds and Ends:  We’ve had so many people contribute in little ways over the last 5 years that it would be impossible to give everyone their due recognition in this blog post.  From equipment donations, help with moves and equipment building, transportation, furniture donations, links for the blog and everything in between, this has truly been a community project.  Thanks so much to everyone for all their contributions, comments and commitment to the program!

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Why Women Can’t Do Pull-Ups NYT
Why Can’t You Do Pull-Ups? CrossFit
Dauchshund Day 2011 (Herschel makes a cameo at 1:30 and 3:00!!)