CrossFit South Brooklyn

Established 2007

CrossFit Games Open WOD 11.1

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As Many Rounds As Possible In 10 minutes of:
30 Double Unders
15 Power Snatches 75/55

Post time and Rx to comments.
compare to 3.2.13

Can you beat the champs? 2011 Open Results:
Rich Froning: 9 Rounds + 30 Doubles, 13 Snatches
Annie Thorisdottir: 9 Rounds

9/29/13 CFSBK 0, Side of Mac and G’s 1

This week’s action saw a tightly contested game between a newly focused Fighting Tacos team and some other fools.  In their third game of the season the Tacos played a much better team game, highlighted by much better positioning, communication, and ball control.  After an early goal, the Tacos dominated most of the game, but were unable to translate their effort into goals.  Strong midfield play from Coach MeLo, Kate R. and Jen S kept the Tacos on the attack.  In her season debut, Inka H.’s brilliant play led to her being marked by the other team as a threat, and she soon incurred the wrath of their enforcer.  The rough play from the opponents led to a “discussion of the rules” that resulted in a red card send off for striker Dan H.  Soon thereafter, the iron fist of the referee’s authority crashed down on keeper Luke A. resulted in his ejection as well.  The Tacos played the rest of the game out with five players against seven, but refused to yield more goals, despite fill-in goalie Noah’s best efforts to do so.
Game Ball Goes To: The Referee, who had more impact on the game than any of the players, just like referees are supposed to (!?)
Next Game: Sunday, 10/6 @ 2PM vs Warby Parker @ Brooklyn Bridge Park

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Did you know you can get a year’s subscription to the CrossFit Journal for free? Start here!
Open WOD 11.1 Explanation

“Fran”

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21-15-9 Rep rounds for time of:
Thrusters, 95/65
Kipping Pull-Ups

Scale the workout appropriately and work on your discomfort tolerance today.

Post time and Rx to comments.
compare to 2.13.13

Congratulationt to Matt Cohen and his wife on the birth of Violet!
Violet Octavia Cohen, 7 lbs and 10 ounces, was born at 2:02 AM on September 19th after only 90 minutes of labor.  She was almost born in the car, and I missed the actual delivery in the five minutes it took for me to park after dropping my wife off at the hospital door.  Violet was in such a big hurry to get out, but now all she does is sleep.

Happy Birthday Emily V!

MEAT and VEG CSA Pickup Today, 6-8:30 PM!

Please remember that today is the October meat and chicken delivery date, as well as the weekly vegetable CSA delivery.

Bring bags for your goodies, and remember to talk to Michele or a front desk staffer if you need to take your stuff before 6 PM, so someone can mark your name off the list. Email Michele at mignyc at gmail dot com if this applies to you.
Pickup closes promptly at 8:30, with any leftovers distributed to eager SBK’ers.  See you tonight!

Private and Semi Private Yoga Sessions with Whitney

Crush Week beating you up? Take a bit of extra time to recover with yoga. Whitney offers private, semi-private, and small-group sessions in which she tailors the practice to each individual. Sessions can include restorative poses and deep stretches specific to your own personal sore, stuck, and painful post-WOD business.

What’s the deal? Contact Whitney with what kind of session you’d like (private/semi-private) and a few available dates/times. She’ll reply and set it up!
Where do we do this? Wherever you’re comfortable. Sessions can happen at SBK, Whitney’s South Slope apartment, or your home.
How long is each session? About an hour.
How much? 
Private Session: $75
Semi-Private Session, 2 students: $40 each 
*Also available for small group sessions (3-5 people); just ask for details!
Email Whitney@yogapeelnyc.com with any questions or to schedule a session!

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25 Abandoned Yugoslavia Monuments that look like they’re from the Future
Why Tough Teachers Get Good Results WSJ
Angela Lee Duckworth: The key to success? Grit

Rest Day

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Home
Getting Dark Out Earlier…
Photo by Bekka P

  • There is no comp class or active recovery today.

Fight Gone Bad Update

Congratulations Team CFSBK on raising over $15K as of last night! Below are our top fund raisers from both the individual and team divisions. (as of 12:00pm Tuesday 10/1)

Top 10 Individuals
1.Matt Chmielecki   $1,545
2. Erik Berndt   $750
3. Asta Fivgas   $725
4. Peter Mattis   $600
5. Lindsay Silva   $580
6. lauren borducci   $540
7. Robyn O’Brien   $520
8. Ian Pumo   $500
9. Pierre Davidoff   $500
10. Whitney Bernstein   $490

Top 10 Teams
1. Who Pood-ed?   $2,135
2. Twerking Sensations   $1,750
3. Saved By The Balls   $1,367
4. Dante DeBlasio’s Hairstylists   $1,305
5. 99 Problems but this WOD ain’t…   $1,285
6. The Metconquerors   $1,225
7. Sweat-Stained Is the New Black   $725
8. Fresh to Death   $620
9. Snatch, Clean and Twerk   $575
10. Free Range Meatheads   $535

To see the full rankings, click here.

Prize Sponsors Wanted!

We’ve already got some great prizes lined up for the event but are looking for more! If you’ve got a service or product to donate we’d love to put it in the mix and shout you or your business out for it.  No prize is too small, please email David (at) CrossFitSouthBrooklyn.com to get more information. The categories reciving prizes are:

Top 3 Team Fund raisers
Top 3 Individual Fundraisers
Top 3 Female Rx’d Points Scored
Top 3 Male Rx’d Points Scored
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Have you found success with individual fundraising in the past? What do you recommend?

WOD 9.30.13

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Complete as many reps as possible in 12 minutes of:
3 Handstand Push-Ups
3 Toes to Bars
3 Kettlebell Swings, 72/53
6 Handstand Push-Ups
6 Toes to Bars
6 Kettlebell Swings, 72/53
9 Handstand Push-Ups
9 Toes to Bars
9 Kettlebell Swings, 72/53

Continue going up in increments of 3 reps until time is called.

Home
An efficient handstand kick-up requires that your keep both knees full extended on the ascent.  A bent knee on either leg usually leads to an over extension fault at the torso and a loss of balance. Handstands are an awkward and unfamiliar movement for many in the beginning, keeping the knees straight decreases the number of variables in the system and makes getting upside down much easier.  Practice tuning into what your legs are doing with heel taps against the wall and halvsie kick-ups on the open floor.

New Group Classes Starting Next Week

Effective Monday, October 7th we’ll be adding 6 new Group Classes to our weekly schedule:

Monday: 10am
Tuesday: 10am
Wednesday: 10am
Thursday: 10am
Friday: 10am

Sunday: 8am

This brings up our weekly WOD class offerings from 52 to 58. Get stoked!

Graphic Designer Wanted

Glorietta Baldy, a new bar at 502 Franklin Avenue in bedstuy, is looking for some local (hopefully not killer pricey) graphic designer help for their small food menu. They pay in both cash and in alcohol. The owner learned how to play with barbells at Crossfit South Brooklyn back before it was cool so there’s that. Anyone with the bona fides feel free to email them at ben at bargreatharry dot com.
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Cleans

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Performance: 15 minutes to find a 1RM Clean

Fitness: 15 Minutes to find a 1RM Clean Deadlift + Hang Power Clean (1+1)
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Front Squat

Performance: Find a new 1RM

Fitness: Perform your last 3×5 LP

Clean/FSQ e6/6
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Practice kipping pull-ups OR 1 mile run

Congratulations to CrossFit super couple Kristie C and Ryan F on the birth of their first child!

Here is a picture of the newest member of CrossFit South Brooklyn, Layla Flynn! She was born on September 16, 2013, weighing 4 lbs 14 ounces and 19 inches long. She is an eater so she put on some meat in this week old picture. 🙂 I will bring her by to say hello soon. Can’t wait to get back to the gym!

  • There is no comp class today since David is on the ocean somewhere and not in Brooklyn

University of North Colorado Research Project

Hello CrossFit Participant! 

We are a group of researchers from the University of Northern Colorado looking to explore the motivation of CrossFit members. More specifically, we are attempting to gain a better understanding of the psychological impact the CrossFit experience has on membership type and actual attendance with its participants. We are looking to evaluate individual goal orientation, perceived motivational climate and the satisfaction of members’ basic needs: relatedness, competence and autonomy within CrossFit.   

We would like to hear from your unique perspective and experience as a CrossFit participant. The results of this survey will help inform future recruitment and retention of CrossFit participants. 

If you have not already answered our questionnaire please click on the link below if you would like to participate. The survey will take approximately 15-20 minutes to complete.
           
You can take the survery here! Thanks!
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2013 CrossFit Games on ESPN Schedule
Who Owns The Moon? Vsauce

Partner WOD

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Partners alternate rounds for 8 total Rounds of:
400m Run
20 Box Jumps, 24″/20″

Post time to comments.
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Fight Gone Bad Prep
Sumo Deadlift High Pulls 101

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The CFSBK Fighting Tacos

  • There is NO Active Recovery today as Coach DO is still away.
  • Happy Birthday, Brandon B!

9/22/13: CFSBK 1, Tumblr 4

This weeks action saw a shuffled lineup for the CFSBK Fighting Tacos against a very tall and talented Tumblr team.  Tumblr used their height and “personnel efficiency” to their advantage, jumping out to a quick two goal lead before a strike from Brian J. (and some lawyerly advocacy to the referee) put CFSBK on the board. Strong and spirited midfield play from Jen S. (in her season debut) and Kate R. kept CFSBK on the attack. Jim A. provided great energy and pressed the action, as Noah A.’s lunch of bbq brisket rendered him in effective for much of the game.  Rickke M. gamely stepped up to play goalkeeper, and played like he had never unlaced his “cleats.”  2 late goals from Tumblr sealed the deal, but CFSBK stayed chippy and aggressive throughout.  It’s only a matter of time before that energy and conditioning translates into a goal scoring barrage, so stay tuned!
Game Ball Awarded To: Brian Jankowski- Scorer of the lone CFSBK goal, Brian also provided steady defensive and midfield play throughout the game. 

Next week’s action (10/6) pits CFSBK against Obi Wan Kenobi Nil at 2PM.  This may be one of the last beautiful days to come and experience the fields at BKBridge Park, so come on down and support your Tacos!

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Gymnastics Kip With David Durante CrossFit
The Women’s Motorcycle Exhibit
Generic Candy Corn Will Give you AIDS

Rest Day

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Dont’ forget about CFSBK Movie night tonight starting at 8:15! We’ll be screening Conan The Barbarian

Attention FGB Team Captains

It’s crunch time so make sure everyone on your team is registered on Crowdrise and hase given you any information you need. Open Gym is a great time to get together and practice movements and meet each other!  Also.. you might want to brainstrom awesome costumes, let your freak flags fly!

Brooklyn Community Foundations Board Match!

“The Brooklyn Community Foundation Board of Directors is pleased to provide the first 1 to 1 match for FGB 2013!  They are ready to help you blow through the fundraising goal.  For every dollar that FGB teams raise between $15,000 to $30,000, the Board will match your team’s contribution dollar for dollar.  So when your friend puts in $10, they will match it with their own $10.  When they put in $100 they will match it with their own $100.  Thank you for your passion for Brooklyn!  Happy training!”
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Hacking Sleep Precision Nutrition
If I Were Built, I’d Quit My Job The New Yorker

Snatch

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Fitness: 15 minutes to find a 1RM Hang Power Snatch.
Pressing out is a no rep.

Performance: 15 minutes to find a 1RM Snatch.
Pressing out is a no rep.
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High Bar Back Squat

Fitness: 3×8 Across
Add 2.5-5lbs from exposure 5.

Performance Establish a 1RM
Use Spotters.

Post loads to comments.
Snatch/HBBSQ e6/6
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For Time:
50 Burpees

Post time to comments.

Home
Todd and Julian help each other out on back levers

Take Gina G’s Survey

I’m taking a User Experience Design course because I’m working on deciding what I want to be when I grow up (after I’m done being an accountant/auditor).  I have to propose a choose-your-own-adventure final project of an app or web site to turn into a user experience project.

I want to find out from the CFSBK community if there’s an interest in tracking diet, workout, life goal items in this way and also hear what other, additional, completely different wants and needs people might have from an app like this. 

Thanks for reading this! Please take a moment to fill out the survey

Babysitting Coop Picnic

Are you a parent who hasn’t been out to a nice dinner or a movie since “Fast and Furious IV” or “Hostel XXIII” because you don’t want to pay out the nose for babysitters? Then the Park Slope Babysitting Coop might be for you. The Coop is a group of parents who exchange babysitting services. Member families are in Gowanus, Prospect Heights, and other nearby neighborhoods – not just Park Slope. Come learn more at our next members’ picnic:

Location: Behind the Picnic House
Time: 3:00–5:00PM
Day: Saturday, September 28th
Rain date: TBD if necessary (hopefully not)
Food/drinks: BYO For more info, email Coach Nick at nick [at] crossfitsouthbrooklyn [dot] com.

Just think about it: you might be able to catch “Fast and Furious VII” in the theater! (Yes, they are making a seventh installment…)
We look forward to seeing you there!

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What is you favorite..
Barbell exercise
Body weight exercise
Monostructural exercise (running, rowing, biking, climbing, swimming, etc)

WOD 9.25.13

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As many Rounds as possible in 12 minutes of:
12 DeadliftS, 155/105
9 Power Cleans, 155/105
6 Shoulder to Overhead, 155/105

Post rounds completed and Rx to comments.
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Perform 100 Hollow Rocks in as few sets as possible
or
2 minutes hollow hold in as few sets as possible

Home
Daniel O on Wall Ball… Possibly a No rep?

Conan The Barbarian At CFSBK This Friday!

A vengeful barbarian warrior sets off to avenge his tribe and his parents whom were slain by an evil sorcerer and his warriors when he was a boy.  Enough said.

When: Friday, September 27th at 8:15pm
Where: CFSBK!
What to bring:
– Optional: Healthy snacks
– Optional: Booze, but the gym will provide some beer.
– Mandatory: The polished skulls of your fallen enemies to use as drinking vessels.
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Two Hip Extension Drills With Jeff Martone CrossFit

Rest Day

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Home
Coach DO and Adrian Bozman do a Power Clean/Ring Dip/Pull-Up WOD at Open Gym

  • Happy Birthday Coach McDowell and Happy Belated Birthday, Coach RO

Thoughts on a Bombed Meet

By Brandon Renert
As a competitive athlete looking to compete on a high level you push yourself day in and day out.   You train hard to excel when that competition/game/meet day arrives.  Blood, sweat and tears are shed.  When that competition/game/meet day arrives, and in my case an Olympic Weightlifting meet, it is your one shot to display your hard work where it counts.

 In my sport the meets only come around every couple months and you only have a total of 3 attempts to get it right, just 3.  The meet day arrives and warm ups are taken and they hit like butter.  The first attempt comes, my name is announced and I proceed to the platform, ALL eyes on you.  MISS #1.  I have, to date, competed in 4 other meets and have never missed my first lift, granted, I am trying to qualify for Americans so I am a bit more aggressive with my attempts.  Having said that, so much more pressure is mounting, my dream of making the national stage this year now looks bleak, but, possible with a big recovery.  I am extremely rattled now but am somewhat holding it together.  My name is announced again and I make my way to the platform, again all eyes on me.  EPIC FAIL #2.  I am now on the verge of complete mental collapse, not only is the national stage gone but I am faced with the prospect of scratching all 3 snatches.  I am shaking, can’t gather one coherent thought.  This is your true trial as an athlete, do you suck it up or go home.  After some help from my coach, I calmed and walked to the platform for my 3rd attempt and nailed it…..  I walked off the platform and then heard the announcement that the judges called it a no lift, another fail, I had scratched all three snatches (I watched the video I have no idea why the lift wasn’t good).

The Clean and Jerk portion was inconsequential.  I did well but it was a bombed meet.  This was my first bomb as a competitive weightlifter.  I know there is no elite athlete out there that has not had a bad outing; it is something that has to happen.  How you deal with it is your true test.  How you grow from it is your assignment.  This complete bomb of a meet will not deter me, it will compel me to work harder and do better. I will be back on the platform to train Tuesday with a vengeance.

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Have you ever worked really hard for an event and then had it fall apart on you in some way? How did you deal with it?

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