Row 1500m
Rest exactly 3:00, then

3 Rounds For Time of:
6 Dumbbell Hang Power Snatches, each side  32% BW
12 Kipping Pull-Ups
18 Burpees

It should be heavyish. Hands must dip below the knee at the bottom.
Sub 9 Strict Pull-Ups or 18 Ring Rows for Kipping Pull-Ups

Post 1500m time and total time and Rx to comments.

Coach’s MeLo J-Mart and McDapper Get Their WOD on

Rowing a 1500m Race

by: Nick Peterson

The milestones for the 1500m piece are going to be slightly different from those during a 2000m test, but still in the same vein. Start your piece as we’ve discussed in the past: first stroke at three-quarter slide, second at half-slide, third at slightly longer than three-quarter slide. Attack the next 10-15 strokes aggressively – you will not suffer from going extra hard here in the long term, and it’s a great way to deal with nerves. But as soon a you finish that last aggressive stroke, settle down IMMEDIATELY into your pace and rhythm for the rest of the piece. It will feel too easy, but don’t be fooled. It’s very important to get into your groove early on. Focus on breathing, length, and relaxation.

I suggest throwing in a few 10s and maybe a 20 into your piece. By this I mean 10- or 20-stroke segments during the piece to focus on something. That “something” can be whatever works for you: sitting up tall, length, breathing, aggressiveness, loose shoulders, etc. Typically in a 2000m piece you’d do a 10 at about 500m into the piece, a 20 at about 1000m, and another 10 at about 500m to go. There are alternatives, such as 10 at 400m, 10 at 900m, etc. But the principle holds: marking milestones in the piece in a way that helps carry you through mentally.

I suggest marking similar milestones, with some adjustments. I think I’ll do the following:

Start: three start strokes; 10 sprint strokes at about 40 SPM (strokes per minute)

450m: “power 10” with focus on rhythm and relaxation

800m: power 20

1,100m: tighten screws, i.e., try to pick up the pace about 1 or 2 sec. per 500m

1,250m: “throw in the kitchen sink,” “go blind,” “even if you don’t believe in God, now’s when you see Him,”

Fitness: 4 Warm-Up Sets then your final 3×5 LBBSQ exposure.
If you cleared every rep and squatted heavier 5’s than ever before consider this a successful cycle! Hold on to these numbers as you’ll be working off of them soon.

Performance:  4 Warm-Up Sets then: 1-1-1-1-1
Time to go for a new heavy single and see where you’re at.  Take as much time as you need to get these done.  Experiencing a failed lift would be appropriate today but you shouldn’t fail more than 1x.  Know thyself.
Use spotters!

Post loads to comments.
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3 Rounds Not For Time of:
Palloff Press x15 each side
Split Squats x8 each

Use a Thick Blue Bumper to elevate your back Foot. Load with dumbbells held at a hang or a barbell in a front rack.

Caption Contest! What does this picture make you think of?

Godspeed You! Ragnarians

Posi vibes sent to our two Ragnar Relay teams, Skull and Borgs 1 & 2.  Right now you’re running your butts off and we’re checking the computer. You win! Please keep us updated with your progress!

Fight Gone Bad Report:$5,820 Raised!

Team SBK is killing it! We’re inching closer to $6,000 raised and over halfway to our goal of $10,000. Check out our top 5 fundraisers:

1.Kristen Hoesl: (The Pork Chop Express) $733
2. Christian Reiss: (The Pork Chop Express) $400
3: Emily Ashton: (The Pork Chop Express) $385
4. Jay Reingold: (The DROMulans) $350
5: Mike Mishik: (Buns Of Steel) $305
5: Sarah Marquez: (17 Minutes In Heaven) $305

To see all the details, check out the team dashboard

Ideas for Teams:
Keep the group email chain flowing! If things are a little quiet then the captain should step in and shake things up. Here are some things to talk about. Be Weird!

• Let everyone know when you’ve raised some $ for the team.

• Strategise uniforms

• Plan a trick play to win the big game

• Decide who’s starting at each station

• Plan a meet-up at Open Gym, do 1:00 Pressure tests for each movement to get baseline numbers and figure out scaling options
• Upload pictures to the team page.  Who can provide the best emblem?

• Practice team communication and strategy with a bank heist

MEAT CSA MEMBERS! Take the online survey:

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New CFSBK Strength Cycle with Coach Jeremy dates available!

The 2012 Fight Gone Bad Logo

Good Luck Ragnarians!!!! 

Today begins the epic journey of teo CFSBK Ragnar Relay teams across the mighty Adirondacks Send them good vibes, sbk’ers! You can follow their journey via twitter posts between Joe Williams, Asta Fivgas and Keith Walters (@astafivgas, @josephcwilliams, @commandoism) – #ragnaradk #skullandborg

Overview:
12 people, 2 vans, 200miles, non-stop relay race..

Or.. from the website: Ragnar is the overnight running relay race that makes testing your limits a team sport. A team is made up of 6-12 individuals; each individual runs 3 legs. The legs of the race vary in difficulty and distance, from 3-8 miles, allowing elite and novice runners to run together. Over 2 days and 1 night, teams run across 200 miles of the country’s most scenic terrain. Pair that with crazy costumes, inside jokes, a great finish line party and unforgettable stories. Some call it a slumber party without sleep, pillows or deodorant. We call it Ragnar.

We have rerouted our former NY course to capture the beauty of upstate NY in the fall and the incredible terrain of the Adirondacks.  The new relay starts at the Saratoga Spa State Park in Saratoga Springs, skirts along the Hudson River, passes through the Lake George region, up the southern side of Lake Champlain and ends in Lake Placid, the home of two Winter Olympic Games.

Dates:
September 28-29

CFSBK Skull & Borg Team 1:
Asta Fivgas
Leslie Bolton
Hana Akselrod
Joe Williams
Dan Reshef
Kate Denny
Randi Huo
Marco Diadezzio
Steven Florio
Ian Landau
Juliana Aguedelo
Keith Walter

CFSBK Skull & Borg Team 2:
Jay Reingold
Jayme Lu
Corissa Briglia
Emily Ashton
Alyssa Schwartz
Andrew Migdail
Kryn Miner
Kevin McDonald
Ryan Joyce
Marian Lai
Courtney Hart
Cindy Firman

CFSBK Strength Cycle

We all want to get stronger. That’s because we implicitly understand that building strength is the foundation for increasing overall physical capacity. It has been proven again and again that lifting heavy primes our bodies to be more effective and efficient at metabolic conditioning workouts. Strength is the only mode of training that supports everything else we do in the gym and in life. Plus it’s pretty badass.

We are offering four 8 week Strength programs that will involve the following:
* Small group training designed to increase your competency with the lifts.
* Consistent and repeated exposure to the powerlifts along a linear progression of weight
* Short and intense complementary conditioning workouts.
* Group discussions on lifting topics including: planning warm-ups, the mental aspect of lifting, and elements of the adaptive response to strength training.
*New PRs.

A Cycle- Novice Cycle 
October 8 – December 2
Monday, Wednesday at 7pm, Friday at 6pm

Monday and Wednesday at 6pm

Register Here!

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3 Rounds For Time of:
Run 400m 
12 Deadlifts
8 Hang Power Cleans
4 Push Presses

Choose one of the following options for load.
A: 155/105
B: 135/95
C: 115/75
D: 95/65
E: 75/45

Post time and Rx to comments.

What a class at CFSBK looked like 5 years ago

CFSBK is 5 Years Old!

Time certainly flys when you’re having fun. Come celebrate our gym and community on Saturday, November 3rd as we host a little shindig to commemorate us turining 5.  We’ll have food, drinks and lots of fun planned for you guys as well as a retrospect into the history of our gym and plans for the future.

MEAT CSA MEMBERS!  Give the farm your feedback – take the online survey!

Work Up to a Heavy 10 on the Low Bar Back Squat. 
You only get 1 attempt at a heavy 10.

Post loads to comments.
Conjugate exposure 5/6
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5 Rounds of:
Row 250m
10 Strict Pull-Ups or Chin Ups

Get off the Erg and head directly to the pull-up bar.  Try to go unbroken or with minmial sets on the pull-ups. Rest as needed between attempts.

Post best/worst Row times and how many unbroken pull-up sets you performed.

Zach H at the Civilian Milititary Combine!

How to Fundraise For Fight Gone Bad

Step 1: Make sure you’ve created your account on Crowdrise.
Step 2: Take a moment to learn more about The Brooklyn Community Foundation and all the great work they’ve done.  They’ve granted a variety of artistic, agricultural, environmental, social and educational programs helping people of all ages. No doubt there are several programs they’ve helped that you identify with.  Here is a quick list of ALL their grants
Step 3: Write a short email to your friends, family and colleagues. Compose a standard message that everyone will get and then personalize each email with a quick intro. You might include examples of grants that the person you’re emailing would appreciate.  You could also.. CALL! a relative and discuss what you’re doing.  After a week or two, follow up with the people who haven’t donated, many people respond after that second nudge.
Step 4: Post to the social media outlet of your choice. Easy peasy!
Step 5: Lead by example.  Either start your donating efforts with a donation to your own fund or coordinate between you and your team to donate to each other.

To see all the FGB registered teams and how they’re doing check out our page!

The Brooklyn Community Projects Series

We’ll regularly be showcasing some of the awesome projects that the BCP has funded right in our own backyards. Enjoy!

Elders Share The Arts

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Do you have any tips on fundraising? If so, let us know what worked for you.
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