EMOTM for 8 minutes
2 Power Cleans
1 Clean and Jerk
Go heavy as you can handle with good technique.

Post loads to comments.

then,

“Unbroken Fran”
21-15-9 reps
Thruster 95/65
Pull Up
You have 10 minutes but this is not “for time”. Your goal is to break up the sets of thrusters and pull ups as little as possible, with Rx’d being unbroken. If you already have an unbroken Fran then go heavier on the thrusters and consider doing the pull ups strict.

Post time and RX to comments
Compare to 9.10.11 and 8.27.11

Nino D. Gets Serious about Front Squats

King of Queens Competition at CrossFit Quens

Fellas, do you think you have what it takes to be “King”? This king will not be decided by Divine Intervention but by a test of skills against the best that the city has to offer. Enter the Gauntlet of 4 events across numerous modalities to see if you are strong and fast enough to wear the crown! As an added bonus, this event will serve as a great tester of where you stand against the same people you will be competing against in the 2012 CrossFit Open Sectionals!

For more information and to register, click here

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How do you plan to approach today’s WOD? Make sure to watch the video below and make note of how relaxed, consistent and efficient Spealler is.
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Chris Spealler does “Fran” in 2:05 CrossFit
Expect the Unexpected w/ Leah Polaski a CFJ Preview CrossFit
It’s Ok to Wear a Lifting Belt Site Gone Bad
Laura Phelps-Sweatt 100lb Kneeling Jump Youtube

3×3

Add 2.5-10 lbs to last week as appropriate

Post loads to comments.
(e4/5) Compare to 11.19.11

6 Rounds of:
250m Row
Work with a partner or 2 and keep the erg moving, resting at about a 2-to-1 or 3-to-1 ratio

Post times to comments.
Compare to 7.14.11

Everything in it’s Right Place

Happy Belated Birthday to Dan G!
Congratulations to Craig C. on his 125lb weighted chin-up!

Indy-Stand Storage PSA

Today’s blog photo shows how the indy stands should be stored.  The largest (rogue) stand is against the corner with the other ones lined up next to it. Each base is oriented so when you look down you should see an “H” not an “I”.  There should only be 2 stands on each footprint.  Thanks, MGMT!

CFSBK Shopping Spree!

We’re always looking to update our equipment stock to provide the best tools to help you get stronger, faster and fitter and so we made a nice big pre-Christmas order!  Here’s a list of new equipment that’s been ordered that’ll be coming to the gym over the next few weeks.

• 6 Barbells-2-45lb, 2-33lb, 2-22lb

• 6 Slamballs- 2-15lb, 2-20lb, 2-30lb

• 4 Medicine Balls-2-20lb, 2-8lb

• 4 Iron 25lb plates

• 2 Rogue R3 Racks to ultimately replace the white power cages

We’re also in the market for a safety squat bar!  We hope you’re as excited as we are for the new toys!

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“Out the Door” with Dan Cerillo Crossfit
Sports Psychology for CrossFit Part 1 & Part 2 Youtube
Sports Psychology for CrossFit Part 3 & Part 4 Youtube

Chris A. says “Cheese”

There are NO group classes or evening Open Gym today.  The gym will be open from 12p-2:30p for Open Gym with Coach Jeremy.

Tough TitsDay Powerlifting Meet Still Has Space!

We are hosting our first powerlifting meet and it’s for ladies only! 

What: 3 attempts at a 1 rep max of Backsquat, Bench Press and Deadlift
When: December 17 at 2pm
Who: SBK women who have been attending group classes for at least 3 months
How much: $20. Includes participation and a bench press/rules clinic with Margie on December 1 at 8pm.
Registration deadline is December 10, 2011

For more information contact Margie(at)crossfitsouthbrooklyn.com

Register here!

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DeFranco Prowler Training T-Nation
Brinicle: Ice Finger of Death! BBC
Study Finds Link Between Red Wine and Letting Mother Know What You Really Think The Onion

This is what we’re thankful for

Happy Thanksgiving to all our CFSBK Family!  We hope you travel safe, eat well and enjoy spending time with friends and family!

Reminder: There are NO Classes today!

Holiday Group Class Schedule Reminder

Friday, November 25rd: Open Gym from 12p-2:30p ONLY
Saturday, November 26th: Regular Saturday Schedule!

Black Friday Fitness Shopping!

Instead of getting up at 5am and heading to your Super Duper Wal-Mart to get grandma that Love Actually DVD she doesn’t want why not check out these deals and get grandma those Adidas lifting shoes she really wants! 

Rogue Fitness is having a Black Matte Friday sale on 11/15- Check it out here
Catalyst Athletics 50% off on all digital products on Friday, 11/25-Check it out here.
Dynamic Fitness is having a sale on the Adidas AdiStar Weighlifting Shoe.  Check it out here.
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What are you most thankful for this year?  What was your favorite Thanksgiving dish this year?
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Season’s Drinkings Robb Wolf
Top 10 Gift Ideas for the Strength Enthusiast Elite FTS

3×5

Add 2.5 – 10 lbs to last week as appropriate

Post loads to comments
Compare to 11.16.11

3 Rounds NFT
8-12 Pallof Press
8-12 RDL
Add 5-10lbs to RDL from last exposure if appropriate

Post loads to comments

Optional DIY finisher
Benchmark your 1 mile run time or 1500m Row

Determination

Safe travels to all the CFSBKers heading home for the Thanksgiving day holiday today!

CFSBK Thanksgiving Schedule Reminder

We will have a different schedule this week due to the Thanksgiving holiday. Check out the information below or on the Class Schedule page. 

• Wednesday, November 23rd: Regular Class Schedule
• Thursday, November 24th: Gym is Closed for Thanksgiving Day
• Friday, November 25th: Open Gym from 12p-2:30p with Jeremy

AMRAP of Thanksgiving Dinner By Jim Ryan!

He’s strong, he’s debonair, and he’s one hell of a cook!  CFSBK’s Jim Ryan has the perfect Paleo Smoked Turkey recipe for your Thanksgiving day get together.  Check out his video and recipe at Brooklyn Paleo! Thanks Jim for your great breakdown and for sharing your skills with us! 

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How would you warm up the following movements?
1. Deadlift Work Weight: 275x3x5
2. Press 1 RM Test, Previous 1RM was 63lbs
3. Max Kipping Pull-Ups (previous best was 13 reps) 
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Time Lapse From Space-Literally. The Journey Home Vimeo
Meet the Woman Behind the 2:26 Fran CrossFit