Resting

• Happy Birthday to CFSBK OG and photog extraordinaire, Dan R!

CFSBK Double Feature Movie Night

Don’t forget CFSBK will be screening a Cohen brothers double feature:  Raising Arizona at 7:00pm followed by The Big Lebowski at 9:15pm.  The gym will be providing White Russians for all. If you’re coming, let us know in the event page comments section so we know roughly how much drink mix to get. Abide.

Next CFSBK Book Club Book

The CFSBK Book and Movie Clubs had about 20 folks come out for the joint screening and discussion of “Cloud Atlas” this weekend. Some books being thrown around for the next go around are listed below. Many of which have movie cross overs. If you’ve read any of these let us know your thoughts in the comments section.

The Silver Linings Playbook
The Heart Is a Lonley Hunter
My Bright Midnight
The Perks Of Being a Wallflower
The Life of Pi

Coffee From Traci

Traci John is selling Organo Gold Coffee infused with Ganoderma. If you’re interested you can check out her website here.

JB On The Radio

Our resident beer nerd Julie Barnard, aka JB, is back on the Heritage Radio Network to yammer about brew on Beer Sessions. This episode is all about Belgian and Spanish beers, exciting!, with some very special guests. Sneak Peek: Wendy Littlefield of Vanberg & DeWulf will be discussing their upcoming Coast to Coast Toast as well as their efforts to aid in Hurricane Sandy recovery. Good stuff.

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Affiliates Reeling from Hurrican Sandy CrossFit Community
Transforming a Reservation CrossFit Community

Fitness: Spend 15 Minutes working on the complex:
1 Clean Deadlift + 1 Hang Pull + 1 Hang Power Clean
Focus on a solid spinal set up, a good rack position, and proper footwork. Add weight to last week’s top set if appropriate.

Performance: Spend 15 minutes working up to a heavy 2 rep Power Clean.
If you miss a rep you MUST take 10% off the bar for the next attempt.

Post loads to comments. (e4/6)
Compare to 11/5/12.
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For time:
In teams of 2-3, Partners alternate for 4 rounds each of:
15 Ring Push Ups or Pushups
270m Run or 300m Row
*All out efforts on each. Rest no more than 3:1

Post individual times to comments.

Congratulations to Jen S. on winning the meat raffle held by Herondale Farm on Sunday in their visit to the gym. She won a 15-lb bag of grass-fed meat – a $150 value.

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Shoulder Health-Part 1 70’s Big
Meat Raffle Probability Calculator

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.
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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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