Sarah H. during Subway Series WOD #2!

The CFSBK CSA: Meet the Farmer

Join us tomorrow for an opportunity to meet Jerry and Andy the farmer’s who will be supplying our new CSA.  Starting at 6pm you’ll have an opportunity to find out all the details about the farms and what a share includes, but here is a quick overview of pricing and logistics:

Mixed meat share: $575/4 months
Includes 15 lbs/month of Beef/Lamb/Pork (can accommodate no Pork eaters)

Chicken share: $190/4 months
Includes 10 lbs/month of chicken

Veg Share: $275/9 week share
Includes weekly box of 12-15 veggies

Pick up days will be Wednesdays from late afternoon to evening.

Shares can be shared! If you want to sign up but aren’t sure you will be able to eat all your veggies or meat, remember that you can go in with other people. We’ll post a CSA matchmaking sheet on the bulletin board in the gym so you can find each other.

To purchase a share, you’ll deal directly with the farms. Details will be posted after the Wednesday meeting.

To RSVP email Margie(AT)CrossfitSouthBrooklyn.com.

Flag Football & Picnic This Sunday!

Are you ready for some football?! Join us this Sunday, August 21st at Prospect Park.  Come eat, drink beverages and have a whole bunch of fun playing the sport of kings. RSVP to Noah(AT)CrossFitSouthBrooklyn.com.  If you want to play football let Noah know what your familiarity is w/ football on a scale of 1 (Football is the one w/ bases right?) to 5 (I played O-line for University of Phoenix Online).  Bring kids, bring friends, bring a stranger!

Register for Fight Gone Bad Today!

FGB 6 is a just over a month away and it’s time join the Fight.  Register here to join our team and begin your fundraising efforts for two great causes.  We were the number 1 fundraising team in the world last year and Matt U. was the number one individual.  Can we do it again?  We can with your help! 

Tough Titsday Sold Out!

Didn’t sign up for the upcoming cycle of Tough Titsday with Coach Margie?  Well, tough tits because it sold out in record time!  If you weren’t able to get in this go ’round shoot Margie(AT)CrossFitSouthBrooklyn.com an email with your interest in future cycles! 

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We just got Spotify at the gym! We’re working on a master playlist and we want your input. What’re your top 3 favorite workout songs?

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Shin Splints 70s Big
Big Fat Blog Post 2 Robb Wolf
Omega 3 in Fish vs. Omega 3 in Oil Stronger Faster Healthier

Take 15 minutes to find a 1RM Pull-up
or 15 minutes to work several micro sets of pull-ups
Athletes doing WU1 will substitute 5-10 kipping pull-ups or kip swings into their warm-up today

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compare to 3.18.11

20 Minutes of:
5 Wall Walk-Ups with a :08 Hold
2 Farmer’s Walks, 65m (as heavy as possible)

Post Farmer’s Walk loads to comments.

 
With Guns Blazing: Team SBK after winning Subway Series Event #2!

Happy belated Birthday to Jon S!

Register for Subway Series Event #3 Today!

The registration has gone live for the next event of the Subway Series being held Saturday, August 20th at CrossFit Queens!  Team SBK went HAM this weekend to win Event #2 and is looking for a repeat win in Queens.  The event is sure to sell out quick so secure your spot today.  Register via the Subway Series EventBrite site.  Let’s bring the trophy to Brooklyn this year! 

Check out Subway Series Event #2 on Flickr

Photographer extraordinaire Dan R. created an album of the photos from this weekend’s event.  Check out all the awesome images here!  Great work Dan!

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August goal check-in:  August is halfway over how is your work toward completing your goal going?  What’s been your plan for getting your up on the Accomplishments Board on the end of the month?
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Outside the Box App Fitbomb
Chef Finds Healing in Food NY Times

Every Minute On the Minute for 20 Minutes:
1 Hang Power Clean
3-5 Burpees

The HPC’s for this workout should be heavy enough that you’ve got to really get tight and organized to perform them, but light enough that you maintain perfect form.  If fatigue sets in to the point where you’re not pulling under fast enough or things start to get a little wonky, drop some weight. Your goal for today is and SPEED and CONSISTENCY on the HPCs. If you miss a rep you can’t attempt the weight again until the following round.  If you miss 2 reps in a row you need to decrease the weight at least 10 lbs. Pick a burpee rep scheme that will allow you to complete all the work before the :30 mark.

Watch this video to see the kind of tempo we’re looking for.

Post loads and experience to comments.

Double Half Jackie from Jeff Fleming on Vimeo.

Check out “Jefff” performing a sub-7 minute Double Half Jackie!  Jeff F follows our programming remotely from his garage in Canada. How cool is that?!

Congrats Team SBK!

Team SBK took first place at yesterday’s Subway Series event at CF Long Island City.  Click this link to see how all 22 of our athletes did.  Hooray! 2 events down, 2 to go including the final event at CFSBK.  Lets keep up the strong showing at these events and see if we can’t take home 1st overall this year.  We’re ever MORE excited about all the people who have come out to participate and the first time competitors, you guys are awesome!

Meet The Farmer This Wednesday at SBK

Interested in joining the CFSBK CSA?  This Wednesday at 6pm farmer’s Jerry and Andy will come by to talk about the program and give you a personal insight into where your food is coming from.  This is a great opportunity to get involved in the slow food movement and support local sustainable agriculture! If you’d like to come by and meet them please RSVP to Margie(AT)CrossFitSouthBrooklyn.com so we can guage interest and make sure theres enough room.  To read more about the CFSBK CSA program, click here.

Picnic Next Week!

Next Sunday CFSBK is going out for a community picnic and a little optional football.  Treat yourself, your friends and/or family to a day in the park.  Catch up with gym friends and meet new folks all while getting a healthy dosage of vitamin D.  All are invited and encouraged to go!  We’re going to assume anyone who doesnt come out for this either hates America or is allergic to fun.

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“Rebuilding Your Life Through CrossFit”
Nancy Raineri is 64 years old and has struggled with alcoholism for more than 20 years. She remains sober now thanks in part to CrossFit Sonora Sports and Fitness Center in Sonora, Calif.

2×10
Add 5-15 lbs to last weeks exposure as appropriate

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(e3/4) compare to 8.6.11

3 Rounds NFT:
8 FSQ Rack Reverse Lunges, each side
8 Get Up Sit Ups, each side

Go as heavy as you can on these with perfect form.

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Malcolm’s Sandy Handstand

Check out our own Martha S on CNN discussing the historical accuracy of, “The Help”.

Onward CrossFit Soilders!

Good luck to all the SBK’ers competing today in Event 2 of the CF Subway Series! We’ve got a great crowd headed out to LIC to represent through competition and comradery.  Let us know how you guys and gals all do!

Good Luck SUPers!

Some folks are also heading down to Rockaway Beach for the CrossFit WOD SUP (Stand Up Paddleboarding) event today. Post to comments your experiences today.. and Have Fun!!

What’s your favorite Beer?
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Denver Bronco Knowshon Moreno Training at CrossFit Verve Vimeo
The Beer Post CrossFit One World
8 Hours in Brooklyn Vimeo 

Today’s Rest day WOD is to.. Talk to someone new!  This can be someone you work with but never talk to, someone you buy coffee from every day but have never introduced yourself to or anyone else that you might cross paths with today.  We live in a large and crowded city where interactions with other people (especially strangers) are taken for granted and often avoided.  Take a few minutes to try to stimulate a short (or long!) conversation with someone today you wouldn’t normally talk to.
If you put yourself out there and it’s not recieved well, don’t take it personally just try again with someone else. The WOD for today is to give it a shot and see what happens.

Post results to comments.

Coach Laurel’s Sandy Handstand

Going to the Subway Series?

Anyone who needs a ride or can offer a ride to the Subway Series event in Long Island City this Saturday should email Chris(AT)CrossFitSouthBrooklyn.com so that we can organize rides. We’re excited to see everyone come out to compete or spectate!

Announcing the Next Tough Titsday Cycle!

Ladies, it is time to get your estrogen on. This four part series is geared for beginning lifters who want to develop competency on the four barbell lifts: Squat, Deadlift, Bench Press and Press. We’ll focus on technique, how to establish appropriate warm up and work set weights, as well as the mental aspect of preparing to manage heavy loads. Titsday is a practical class using moderate volume and weight; it should complement your regular CrossFit life.

This is your chance to dude out in a women’s only environment.

For beginning lifters who have been out of Foundations at least one month and had some exposure to the movements. Limited to 5 participants.

Please don’t hesitate to contact Margie(AT)CrossFitSouthBrooklyn.com with questions.

Sundays @ 10am on: 9/21, 9/25, 10/4, 10/9
Each class is one hour and 15 minutes

Cost is $100/4 sessions

Sign up here!
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Videos from the Ancestral Health Symposium Vimeo
2011 CrossFit Games Behind the Scenes Part 1 CrossFit Journal (Free)
2011 CrossFit Games Behind the Scenes Part 2 CrossFit Journal (Free)
Everything is Terrible! Category: Exercise