Complete the following for time:

400m Run
35 Burpees
270m Run
25 Burpees
130m Run
15 Burpee

Post time to comments.

No Sleeves, No Shirt, No Problem

Costume Contest!

Jim K had been training at CFSBK while in town and left before using up his punch card.  He asked us to think of a way to give it back to the community so we’re going to do a costume contest tomorrow!  Anyone who dresses up will have their photo taken by one of the staff to be submitted in the costume contest. There are 4 classes remaining on Jim’s card which can be used for Group classes or Active Recovery. Happy Halloween!

The New Cycle Begins Today!

Today marks the start of our new programming cycle.  We’ll be Back Squatting on Wednesdays and Front Squatting on Saturdays.  The goal of the Wednesday squats is to get you squatting what you did for 5×3 last cycle for 3×5 by the end of this one. 

Friends of Douglass/Greene Park Silent Auction

Our next door neighboors are hosting a silent auction on Tuesday, November 1st to benefit the park on the corner of Degraw and 3rd avenue.  The event is being held at the Marriot Hotel on Douglass/3rd avenue from 7p-9p. For more information check out the event’s FB page here.  There is an online auction that is currently open and will continue until the live auction begins which you can check out here!  We’ve even donated a spot in one of our upcoming Foundations cycles so tell your friends!

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How do you approach the start of a new cycle?  Do you go all out from day 1 or do you seek to ramp up the intensity of the WODs over the course of the cycle?

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Future Games Competitor Talk to Me Johnnie
Interview with Annie Sakamoto CrossFit
An Intro To CrossFit-What is Fitness My Five Fingers
7 Billion People and You: What’s Your Number? BBC

1-1-1-1-1-1-1

of the following Complex:
1 Power Snatch + 1 Hang Snatch
Power Snatch Demo/Hang Snatch Demo

Post loads to comments.
Compare to 2.13.11

Patrick plays catch

Good Luck to Today’s Urbanathalon Participants

CFSBKer Brandon C and Coaches Chris and Jess Fox are braving the cold today to participate in the Men’s Health Urbanathalon today.  The course is 9 miles and stretches through not one but two sports stadiums and is filled with various obstacles and challenges.  We wish you all the best of luck!

Who is running the NYC Marathon?

The 2011 NYC Marathon is next Sunday, November 6th and there are a number of CFSBK athletes who’ll be running the 26.2 miles through NYC’s five boroughs.  If you’re one of them shoot us an email to info@crossfitsouthbrooklyn.com and/or leave us a note on the whiteboard in the community area in the gym so we can make sure you’re recognized for all your hard work! 

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1-Legged Powerlifter Allison McWeeny 171lb DL at 125lbs Youtube
Even Godzilla Keeps a Workout Log Timothy McSweeny
Strong AND Useless Zach Evan-Esh
5 Shouler Saving Tips Roberston Training Systems

Say Ahhh!

Watch Four Full Episodes of Gabrus’ TV Show “The Substitute”

When not lifting heavy and jumping rope, Gabrus is the host of a new game show on MTV.  You can check out 4 full episodes of the show and see one of the world’s strongest comedians being “Mr. Gabrus” at the “Substitute” official page!

Lana Z’s Brooklyn Paleo Blog 

Brooklyn Paleo is a paleo food blog recently started by CFSBKer Lana Zellner. She’s hoping that a few fellow CFSBKers might be interested in getting involved and contributing to the blog to help it grow into a valuable resource for our box. Ideally, the blog will help us all stick to our diet goals as well as we stick to our gym goals, offer a place to talk about what we eat every day, and help us figure out what to make (or where to go) for dinner. This is very casual and you will not be scoffed at for occasionally featuring peas or dairy in your recipes (at least not by Lana anyway…)

Overall the blog will help us find out:

Which neighborhoods have the best CSA’s? Where can we find affordable grass fed beef in Brooklyn? Which NYC restaurants cater best to our caveman needs? Where can we find a decent Paleo lunch near the office?  and the age old question… What should we cook for dinner?

If you’re Interested in writing regularly, helping out occasionally, or just submitting a recipe get in touch with Lana at: lana(AT)groundupdesigners.com.

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Where do you fall on our CrossFit Levels list?  What 1 or 2 areas can you make the most headway in over the next training cycle in an effort to increase your fitness?
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John Berardi’s E-Book on Intermittent Fasting Precision Nutrition
Making the Most of the Off-Season Robb Wolf

Rowing 101

then

In 15 minutes, row as many meters as possible
The stroke rating cap for this piece is 23 s/m

then

Skin the Cats/Inversion Work

Post total meters to comments. 

Erica N. on the bench 

Paragon Sports/CrossFit Event Today

Paragon Sports and CrossFit are putting on WOD today in Union Square from 4p-6p today.  If you’re interested in attending/participating check RSVP to crossfitRSVP@paragonsports.com.  They are expecting a HUGE crowd and the event should be a lot of fun!

Steph P. is Running 26.2 Miles for a Great Cause

OG CFSBKer Steph P. is in the final throes of training for her upcoming NY Marathon.  She’s running 26.2 grueling miles not just for the glory but for a great cause as well.  She works for the Team Fox Foundation (Michael J., not Christian) and is running to raise money and awareness for Parkinson’s Research.  She’s trying to raise $5,000 this year.  You can check out her story and donate on her Team Fox page.   Great work and good luck next week Steph!! 

CFQ Barbells for Boobs Location Change

Our friends at CF Queens have joined up with CrossFit LIC to put on this year’s Barbell’s For Boobs event.  The event will now be held at CrossFit LIC on Saturday October 29th from 10am-1pm.  If you’re interested in doing Grace to help raise money for Mammograms in Action you can register here! 

All Your Links Are Belong To Us

We’re always on the hunt for links to share with the readers of the blog.  If you have a link that you’d like to share with us please email info@crossfitsouthbrooklyn.com and we’ll slap that puppy up on the main page for all those animals who never click on the comments. 

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Most of us have goals for the first 5-weeks of the cycle but do you have goals for Back-Off week?  For believers, what do you do to maximize this week in the gym? 

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Lever Progressions Pt 1 Gymnastics WOD
Rowing Technique Corrections CrossFit
CrossFit Cheaters Anonymous My Athletic Life

8 Rounds each of:

5 Seconds “Contract”, 10 seconds “Relax”
Left Hamstring
Right Hamstring
Left Overhead w/band
Right Overhead w/band

Spend 20 minutes working on your handstand
Free, Partner-assisted, or Wall Walk Up

Post Handstand progression and progress to comments. 

Samir grins and bears it!

Happy Birthday D. Byrd and Christine Naclerio!

NYC Men’s Health Urbanathalon is this Weekend!

Don’t have weekend plans and in need of a test of your fitness?  The 2011 NYC Men’s Health Urbanathalon is this Saturday, October 29th.  This year’s course includes obstacles at both Citifield and Arthur Ashe stadium.  Registration is still open so if you’re looking to run, jump, climb through an intense race check out the course info and registration information here.  Both Coach Foxes as well as Brandon C. are participating in the event and are looking for CFSBK compatriots. 

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How much sleep have you gotten over each of the past two nights?
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Kelly Starett breaks down “contract/relax” stretching Mobility WOD
Kelly Starett covers the Overhead Band Stretch Mobility WOD
The Effectiveness of the Group Setting CrossFit (Beware 1 F-Bomb)
Are you Gooder at Grammar Go To Quiz