Sumo Deadlift High-Pull 101

Snatch Review

then

Advanaced: Find a 1RM
Novice/Int: Find a heavy double
Novice/Int athletes may work from the hang if necessary

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The Lady in Red: Steph P. has elbows high and outside during FGB 4

Congratulations to Ariel K. and Ben W. on their marriage!!!

We’re Gaining on ‘Em!

We’re currently #2 in the world in fundraising just behind Potomac Crossfit.  We’ve been closing the gap but they are up by a little over $5000.  Last year we were number 1 i the world thanks to the support and hard work of everyone most especially Matt U. Can we regain the top spot? 

Matt U and CFSBK Featured in the Park Slope Patch

Check out this feature on Matt U. and his fundraising efforts for Fight Gone Bad 6 in the local Park Slope newsletter the Park Slope Patch! 

From Zeroes to Heroes: Last 48 hours of the 23 Dollar Challenge

Last week we issued a challenge for all 107 participants to get at least $23 Dollars in their FGB accounts.  We know times are tight, we know people are busy and we know that sometimes asking others for help isn’t easy.  We also know that a little goes a long way and that if we each do a little we can do a lot to help others. 

Our reminder earlier this week brought in a bunch more donations but we still have a few $0 amounts on the board.  We’re asking team captains and anyone else willing to see if anyone has a zero dollar amount by their name.  You can check by searching by team here.  If so, please reach out to your team and see if anyone can donate $23 to that/those athletes or if you as a team can pool $23 bucks to help out your teammate. 

We thank everyone who has participated in the challenge so far we have over 65 out of the 107 participants with donations now!

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What was the most effective means of getting donations for you this year?
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Every Minute, On The Minute, For 10 Minutes
2 Reps at 5-10lbs heavier than last week
Bar speed takes priority over heavier loading.

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(e2/8) Compare to 9.7.11

2 Rounds Not For Time
15 Frong Squat Rack Lunges/leg
15 Log Roll V-Ups

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Jenna M. stares into the abyss that is Wall Ball during FGB 4

A Call For FGB Prizes

Each year for FGB we like to award the top fundraisers and performers with prizes to show our gratitude for their hard work.  These prizes often come from members of the CFSBK community and/or the companies they work for/own.  If you or your company/business would like to donate a prize (No matter how small) to reward the top fundraisers/athletes for this year’s event please contact David(AT)CrossFitSouthBrooklyn.com.  We thank you in advance for your support!

FGB Volunteers Needed

We’re looking for bright-eyed and bushy-tailed individuals who are not participating in FGB as athletes this year who could volunteer during the event.  We’ll need help with set-up and breakdown, scoring, athlete check-in, t-shirt sales and more.  If you are interested in lending a hand please contact David(AT)CrossfitSouthBrooklyn.com. 

Doin Big Thangs: Top 10 Fundraisers Update

1. Matt U.-$24,470
2. David 0.-$1,200
3. Peter M.-$950
4. Yoshi S.-$900
5. Chris P.-$700
6. Isaac W.-$630
7. Tom S.-$500
8. Rob N.-$479
9. Chris A.-$427
10. Josi S.-$425

Phenomenal work everyone!

CSA Pick-Up Tonight

The first pick-up for the veggie and meat CSA is tonight from 4pm-7pm! Come get your delicious meats and veggies!

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If you were to sub any exercise out of FGB what would you put in it’s place?
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Jacinto B. keeps score for Allen E during FGB 3!

Fight Gone Bad Then and Now

The photos for the remainder of the week will come from the last 3 Fight Gone Bads.  We thought it’d be an interesting trip down memory lane to get a sense of the history of this event at SBK and how it has grown over the years. 

Fight Gone Bad 3-26 Athletes competed-$7,500+ raised for charity
Fight Gone Bad 4-40 Athletes competed-$26,826 raised
Fight Gone Bad 5– 50 Athletes competed-$48,052 raised
Fight Gone Bad 6-107 Athletes competing-$38,654.00 raised so far!

It’s been an incredible journey but it isn’t over yet.  We have four full days of fundraising left to top last year’s total.  If you have a $0 by your name or haven’t hit your goal yet now’s the time to make it happen! 

The $23 Dollar Challenge is still in Effect!

Last week we asked all participating members to raise at least $23 dollars this year not only to show support for the people that FGB 6 supports but to also show solidarity with our own Matt U. who by last Friday at this time had raised over $23,000 (now he’s raised $24,500).  $23 less than a weeks worth of lattes and while it might not seem like much a little goes a long way.  If you’re not able to participate in FGB as an athlete this year and want to help out why not contribute $23 CFSBK BFFs page? 

THE CFSBK CSA Starts This Week!

Veggie CSA and Meat CSA begin this Wednesday, September 14! Pick up window is between 4 and 7pm. Please bring a shopping bag to transport your vegetables; meat members will receive a cooler bag. 

Remember that we can not hold food at the gym for you outside the time of the pick-up window.  Please plan accordingly.  If you have any questions about the pick-up contact Margie(AT)Crossfitsouthbrooklyn.com

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So…how’d those Sumo Deadlift High Pulls go?
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3 Rounds for time:
30 Box Jumps, 20″
20 Sumo Deadlift High Pulls
15 Burpees
Rest 1 Minute

Post time and Rx to comments.

Today’s workout is a little Fight Gone Bad Prep.  Focus on keeping perfect form while pressure testing these movements. We rarely do Sumo Deadlift High Pulls and will be reviewing technique all week.

Shawn S. flies through Fran!

Fight Gone Bad Heats Announced!

The heats for FGB6  have been set and are available here.  Each team has two assignments, one for their workout and another for judging duties. Team captains, please be sure to email out to your team to remind them when they need to be ready to WOD and judge. 

Additional Scheduling Notes:
Malcolm S. will be taking team portraits immediately after your heat in front of the big tire.
After the last heat we’re going to have a short awards ceremony and take a group picture.  Please be there for it!

Fight Gone Bad House Teams:
1    Team Glamour Muscles
2    Fight Gone Badasses
3    Fight Gone Baz
4    Pukey In Pink
5    Your Worst Enema
6    Blood Sweat and Beers
7    Ze Jermans
8    Termin8rs
9    Breaking Bad
10    The Brooklyn Honey Badgers
11    Team Thunder, Bitch
12    Victorious Secret
13    Inka and the Azteks
14    Searching for Jeremy Fisher
15    The Bjorn Supremacy
16    Dead Girl Unicorn Collection
17    Dream Team Seventeen
18    Fight Gone Plaid
19    Gowanus Pugilism Association
20    Jumping for Joy

Still Room left in the Continuing Education Strength Program!

If you are interested in combining the consistent lifting of a Strength Intensive with the conditioning found in traditional group classes, Jeremy and Margie are offering a new follow up class designed for alumni of the Strength Intensive. This 8 week cycle will meet to lift 2x/week; programs will be athlete specific. You then have the option to attend group class 1 or 2x/week OR use Friday open gym to do conditioning work programmed by Jeremy and Margie (either as a drop in or by purchasing a 10 class card).

Class will meet Tuesday/Thursday @ 6pm.
September 13 – November 3.
Open to 8 alumni.

Register Here!
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CrossFit Hand Care FITBOMB
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Some Cool Fitness Challenges CrossFit Marin

5 Power Cleans
5 Push Presses
5 Front Squats
5 Power Cleans
5 Deadlifts

Athletes have 4-5 attempts at a max weight on the complex. Rest as needed between attempts. You may re-grip bar between movements but must continue immediately. The goal of a complex is metabolic, and to achieve the intended stimulus you should move through it without rest.

Post weights to comments.

Sumo Deadlift High Pulls 101

Work technique on this movement and perform a 1 minute pressure test

The competitors from the final event of the 2011 CF Subway Series

Thanks Team South Brooklyn

We’d like to send out a big thank you to everyone who was involved with this year’s CF Subway Series.  The athletes, spectators, volunteers and coaches made this possible and we can’t thank you all enough.  SBK was excited to host the final workout and we’re proud to say that we ran a pretty smooth event thanks to you all.  When all the dust cleared, CFSBK took 2nd place overall in the Subway Series just edged out by CrossFit Virtuosity.  We do this annual event to get so meet our fellow New York CrossFitters, take our show on the road and develop a little team spirit. Thanks again to everyone!

What was your favorite moment from the 2011 Subway Series?
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