Ze Jermans
Dan B, Dan H3, Jenna J, Isaac W, Eric L

Fight Gone Baz
Jessica F, Peter M, Christine N, Ian L, Baz

Inka and the Azteks
Nick P, Rickke M, Inka H, Kristen S, Joe O

Fight Gone Plaid
Andrew M, Laurel M, Teresa B, Jessica B, Deepak T

Your Worst Enema
Vincent D, Josh M, Juliana A, Keith W, Dan E

Team Glamour Muscles
Max K, Christian F, Ellie June M, John M, Josi S

Jumping For Joy
Mike G, Collette K, Joy M, Scott L, Tom S

Pukey in Pink
Rob F, Jason Z, Melissa L, Joel W, Shane W

Fight Gone Badasses
Mike M, Stella Z, Chris A, Kate D, Rob I

Dream Team Seventeen
Ben G, Peggy Jean L, David O, Margie L, Allan G

__________________
Check out the preview for Storm Chasers which our own Yoshi S has been pouring his blood, sweat and tears into for the last 6 months!
Carl Eagleman’s Garage CrossFit Gym CrossFit

As Many Rounds as Possible in 15 Minutes of:
35 Double-Unders
3 Power Cleans
15/10 Push-Ups

Go heavy on Power Cleans today. The loading should be heavy enough that you have to slow down and organize each one. No wonky pulls! Scale the Push-Ups so you don’t get “stuck” there each round.  Today’s competition Rx is 15 for the fellas and 10 for the femme fatales.

Post Rounds and Rx to comments.

Coach Laurel sets a ladies record on the Snatch with 123lbs overhead

Good Luck Fight Gone Belated!

Today at 7am Team Belated will be squaring off against Fight Gone Bad. Good luck to, Lana Z, David McG, Ashley F, Katie M and Alex T.  These guys get extra credit for doing this before breakfast!

Competition Class Sundays

Coach Jeremy will be resuming Sunday’s Competition Class at 12pm this weekend.  This class is for the advanced CrossFitter who has an interest in competing in CrossFit on the regional and national level. Programming is challenging and focused. Attention is paid to the more esoteric aspects of the Olympic lifts, advanced gymnastics skills, team workouts, and WODs that hit harder in general. Scaling options for these WODs are little to none and competition level ROM standards are enforced. Individuals are asked to attend class based on previous participation in competitive CrossFit events, an expressed desire to compete and the ability to do most if not all WODs Rx’d (with top ranking results).  We’re excited cultivate our affiliate team in this competative and supportive environment! The class currently meets on Tuesday at 7pm  and Sunday at noon and is by invitation only. Email Christian(AT)CrossFitSouthBrooklyn.com for more info.

_______________
Paleo is EXPENSIVE! Robb Wolf

2 Reps On The Minute For 10 Minutes
Add 5-10lbs from last week.  Focus on a tight bottom position and explosiveness off the box.

Post loads to comments.
(e/8) compare to 2.2.2
 
12 Minutes NFS (not for score) of:
12 Reverse Barbell Lunges
12 Hollow Rocks
6 V-Ups with a :03 hold at the top

The barbells come off the deck in this triplet.  Choose a load that challenges your strength and balance for the lunges, every rep should like identical. Focus on total body tightness for the gymnastics movements.

Josi S finishes a Sumo Deadlift High Pull at FGB6

Picture Sets

Want to check out all the action from Fight Gone Bad 6 or the final CF Subway Series event? Check out their respective photosets up on on Flikr.  Big thanks to Asta F, Malcolm S and Dan R for taking these great shots!

Upcoming Foundations Cycles!

October Late Morning Foundations
+ Brooklyn Boulders “Learn the Ropes” Course
10/4/11 – 10/27/11
Mondays and Wednesdays from 9:00am-10:15am
Learn more and register here!

November Evening Foundations
11/10/11 – 12/6/11
Thursdays and Tuesdays from 8:00-9:15pm
Registere Here!

November Morning Foundations
11/10/11 – 12/6/11
Thursdays and Tuesdays from 7:00-8:15am
Registere Here!

New York Academy of Sciences

CFSBK would like to shout out another one of our sponsors from FGB6 this year.  Our own Erica N provided one lucky competitor (David Mak) with 2 tickets to a scientific lecture presented by the NYAS.  To learn more about

The New York Academy of Sciences works to advance scientific knowledge, mobilize science to address major global challenges, and increase the number of scientifically informed individuals in society. We accomplish this through a broad and dynamic range of programs and services.

_________________
“Lynne” Demo with Austin Malleolo, Dave Lipson and James Hobart
The Female Chinese Weightlifting Team Training

The Bjorn Supremacy
Bjorn B, Ariel K, Ryan P, Earl L and Asta F

The Gowanus Pugilism Society
Nino D, Nate O, Barbara K, Noor A, Daniel O

Blood Sweat and Beers
Marc “Goose” M, Marcos M, Nikki S, David F, Ben W

Dead Girl Unicorn Collection
Billy K, Dan L, Matt U, Jenn B, Sameer P
Dogs: Stella, _____?, ____?

Termin8ors
Charles G, Joe W, “PR”, Felipe C, “Worm”

The Brooklyn Honey Badgers
Jayson S, Chris P, Craig C, McDowell M, Peter H (floor)

Team Thunder, Bitch
David M, Rob N, Yoshi S, Sara L, Josh L

Breaking Bad
Sean B, Noah A, Justin Z (in tire!), Shawna S, Jason H

Victorious Secret
Carlos G, Matt K, Stephanie P, Katie M, Scott J

Searching for Jeremy Fisher
Dan R, Shawn S, Samir C, Mindy S, Mel L

_________________
Competing at 72: Jacinto Bonilla CrossFit Games

Advanced: 3-3-3-3-3
Beg/Nov: Work up to a sub maximal Heavy Triple

Post loads to comments.

“Tabata” Double-Unders
Alternate :20 of work followed by :10 of rest for 8 rounds.

Today’s rest periods will take place at the bottom of a mature squat.  If you don’t have double unders, spend 10 minutes practicing.

Post highest round, lowest round and total reps to comments.

September Athlete of the Month

September brings out the best AOM yet, our entire community! We coaches would like to honor you all, and this is the forum to do it in. You come to  Degraw street from near and far, even spending up to an hour on a bike or a subway car to train with us. You come to us early in the morning before work or school, you make time in your lunch hours to WOD with us, and you even make it in in the evening after a long day spent at a desk or caring for kids. You do ‘shifts’ at the gym, caring for your children while your spouse gets their WOD on. You’re willing to hold someone else’s kid so that their mom or dad can finish up at the end of a class. You make time for not just the fitness aspect of CFSBK but you also put in hours and energy to volunteer at events both in-house and on the road. You do your best to learn the names of the people who are squatting and skipping rope next to you. You cheer, hoot, and holler encouragement at your people. SBKers are YOUR people…You lift hard, you row hard, and you push yourself and everyone around you to be better. You are coachable. You are humble, and eager to help a new member feel right at home. You travel and visit CrossFit gyms around the country and world at large and represent South Brooklyn well. You are proud, if not even a little conceited, that you work out at CrossFit South Brooklyn. You bring your dogs into the gym so the dog-less among you can get a little canine love in the form of a belly rub or a lower leg tongue bath. You socialize outside of the gym with other SBKers and know how to show love the Brooklyn way, whether or not you were born here. Most of all, you ‘get it’. You are not selfish and you love to see people do well, which is a big part of why we do well.

Thanks to all you special people who make CFSBK what it is and are part of our team. It doesn’t exist without you.
_________________
CrossFit Affiliates Commercial
Elyse Umeda Does Mainsite’s OHS/FSQ/BSQ Heavy Singles WOD