Part A:

Work kick-ups to a partner and learn how to spot handstands.

Part B:

Fitness: 5×5 Piked Handstand Push-Ups on Box or 5×3 heavy triple DB Press

Performance: Complete 30, 40 or 50 Handstand Push-Ups in as few sets as possible.
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3 Rounds For Time:
30 Kettlbell Swings
20 Goblet Lunges
10 Ring Dips or Push-Ups

Post time and Rx to comments.

Ken H doing some One Arm Chins

Tips on How to Fundraise For Fight Gone Bad

Step 1: Make sure you’ve created your account on Crowdrise.
Step 2: Take a moment to learn more about The Brooklyn Community Foundation and all the great work they’ve done.  They’ve granted a variety of artistic, agricultural, environmental, social and educational programs helping people of all ages. No doubt there are several programs they’ve helped that you identify with.  Here is a quick list of ALL their grants
Step 3: Write a short email to your friends, family and colleagues. Compose a standard message that everyone will get and then personalize each email with a quick intro. You might include examples of grants that the person you’re emailing would appreciate.  You could also.. CALL! a relative and discuss what you’re doing.  After a week or two, follow up with the people who haven’t donated, many people respond after that second nudge.
Step 4: Post to the social media outlet of your choice. Easy peasy!
Step 5: Lead by example.  Either start your donating efforts with a donation to your own fund or coordinate between you and your team to donate to each other.

CFSBK is currently at over 7K raised for charity!

Yelp Us Out

Get it?! Yelp us…nevermind.  Speaking of feedback, CFSBK has been very fortunate to have gotten 40 5-star reviews (14 Filtered) on our page at Yelp.  If you’d like to share your thoughts on our humble gym with the world we’d love it.  All we ask is you be honest and tell everyone how awesome we are.  Just kidding!  We thank you in advance for giving folks out there your opinion of CFSBK.
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1000w Power Clean
Mike Tyson Throwing Darts Blindfolded
Awesome Moments

Fitness

EMOTM for 10 minutes
Clean Deadlift + Hang Power Clean + Front Squat (1+1+1)

Performance

EMOTM for 10 minutes
2 Squat Cleans
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Front Squat

Fitness: 3×5 Across
Add 5lbs to last week’s exposure weight.

Performance Heavy 2
Attempt to best last week’s triples by 5-10lbs.

Post loads to comments.
Clean/FSQ e2/6
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If you DID the Saturday Wall Ball WOD and your legs are smoked, perform:
3 minutes each side either Couch Stretch or Foam Roller Quad Mash

If you did NOT do the Saturday WOD then perform:
3 Rounds Not For Time:
270 run/300m Row
20 Dumbbell Thusters

Choose a weight you can go unbroken for at least the first round.

Post load and implement to comments.

CFSBKers carrying sandbags during the CMC

• Team CFSBK is playing team Tumblr today at 3:00pm in soccer. CFSBK is way more culturally relvant than tumblr so an epic win is just about a lock.

Good luck, Jake and Brandon!

CFSBK wishes the best of luck to Jake L and Brandon R who are competing in the Rudy Sablo Memorial Weightlifting Open in Garden City today. Jake L is attempting to qualify for nationals in the 207lb weight class.  His current PRs are a 270 Snatch and 323 Clean and Jerk, he’ll need to hit 275 and 335 in order to qualify. Brandon is also hoping to hit some qualifying numbers. His current PRs are a 202.4 Snatch and 242 Clean and Jerk.

Best of luck, fellas. CFSBK is rooting for you!
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This is what it looks like when you strap a GoPro onto an Eagle flying through the French Alps
A different kind of CSA. Community Supported… Art

5 Intervals of:
50 Double Unders
20 Wall Ball Shots, 20lb,10′ / 14lb,9′

Rest about 1:1 ratio or work with a partner and alternate rounds. Go all out on your work intervals.

Post time for each round to comments.

“Saved By The Balls'” Team logo. Featuring Coaches Noah, Fox and DO

Happy Birthday, Rivka W.!

Holy Smokes! 2 days in and we’re over 5K Raised!

Since 2008, CrossFit South Brooklyn has conducted a yearly fundraiser in the form of a workout called Fight Gone Bad. Last year, we raised over $34,000 for the Brooklyn Community Foundation. BCF is a local organization that is dedicated to improving the lives of people in Brooklyn by strengthening communities through local giving, grantmaking and community service. This year, we’ll be partnering with BCF again and hope to surpass last year’s donation numbers.

CFSBK Fight Gone Bad Fundraising Recap
2008: 7,303.01
2009: $26,826
2010: $45,000
2011: $62,216.00
2012: $31,931 +31,931 Matched by the BCF Board members

That means CFSBK is responsible for over $492,000 worth of charitible donations since 2008!

If everyone puts in some effort to get the word out about Fight Gone Bad we can 2013 just as amazing as year’s past. Please take a moment to post your findraising page to Facebook, tell your family and friends and see if you can figure out how to hit your intended goal!
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Strict Muscle Up Progression CrossFit

Athlete Of the Month – Dr. Mike Cutaia

This month brings us a first…it marks the first time we’ve selected an AOM from outside the “gen-pop”. Michael Cutaia, aka “Dr Mike”, has been with us for longer than it seems, to me at least, and although he trains exclusively at the gym through private sessions he’s been an active member on the blog and in the community as well, which is a rare treat. Mike is so not shy that he even heckled me on the blog a few days after I told him about this interview! We’re lucky to have him around and hope you enjoy him waxing poetic over these next few paragraphs.

Fox – (I leaned in on the mat next to Mike while he and Judy were cooling down after a session with David to spring the news on him). Hey Mike, I need to speak with you some time in the next week or so. You’re our next athlete of the month.

Mike – What? You’ve gotta be kidding me…

..Once we sorted out the truth we eventually sat down for a chat…

Fox – So Mike, tell me how you found CrossFit South Brooklyn.

Mike – By accident, actually. I was frustrated and searching online for a better alternative for my cardiac rehab. I was three months out from aortic valve replacement. I came across CrossFit and then saw that there was one right near our home! I wandered in and met David and off we went.

Fox – How did you decide to choose CrossFit as cardiac rehab? It’s certainly not the norm.

Mike– I just thought “This is it” when I walked in. I told David about my medical history, 2 time cancer survivor with some radiation induced damage to my aortic valve, and he wasn’t scared at all. I remember his confidence that we were in the right place and that he could help us. That said a lot to me. I say “us” because I came along with my wife, Judy, to start training.

Fox – What we do is extremely different from traditional cardiac rehab, why did you decide to stay?

Mike – Rehab aside, I realized that I’d lost a lot of muscle mass from my younger days and was interested in a way to regain that and slow down the aging process. I had not lifted weights since I was 15, so it was really all new to me. In my 30’s I continued running and cycling as a leisure activity, but other than that I was not someone who trained on a regular basis. Like most people, I thought this was enough. I immediately liked the novelty of Crossfit and quickly became interested in the science behind it. I really think more people my age (64) should be doing this. There is an emerging medical literature (HIT-high intensity training) on this that is pretty impressive. I’m sort of evangelical about it with my friends. I show them the website and some of the videos. No luck turning anyone on to it just yet, but I have had a few good laughs over it though. One friend asked when in my CrossFit career I had to get a tattoo. Maybe now? Let’s ask Judy!

Fox – Ha! I think you’d look good with a few tattoos. Tell me a bit about you outside the gym. I know you’re a big family guy.

Mike – Yes!. The story of how I met Judy, the love of my life, is actually a funny one. She was a year behind me at SUNY Downstate medical school where we were both residents. My first encounter with her was when she came to ask my opinion about treatment for a patient. I gave it to her and she promptly dismissed it! She said she was going to ask someone else. Well I knew immediately that I wanted to know more about this strong, beautiful, intelligent woman. I finagled a friend into transferring her from his team to mine and left him thinking it was to his advantage (“The Sting”- one of my favorite movies!). Things moved fast for us from there. Within two months we were living together and within a year had started a family. We have two great sons and two beautiful grandkids. We are lucky enough to have all living here in Brooklyn. We get together frequently and love spending time together.

Fox – That’s a great meeting story, and it’s nice that you guys are all so close to each other. What other personal interests do you have aside from the gym?

Mike – I like to read broadly-art, science, economics, politics. I also read poetry each day via The Writer’s Almanac. I’ve been honored to have a few of my poems up on the blog. I like movies, Robert Downy Jr. and Johnny Depp are a few favorite actors (except for the Pirates of the Carribean stuff). Aside from that I am lucky to be still interested in my work as a physician after all these years. I’ve always been a biology person, from playing with bugs as a kid to popping back dislocated fingers as a teen during school yard football games. I’ve worked for the VA for 32 years (Pulmonary Critical Care) in association with various universities (SUNY, Brown, Penn). Research and teaching have always been a big part of what I do. I have been at the Brooklyn VA location for the past nine years. The VA was a required part of the training during my residency and I fell in love with it. They’re really special patients and I enjoy being around them. It’s an interesting thing that even though I am generally an anti-war person, I feel a sense of patriotism in the work I do. I grew up in Queens in a neighborhood of kids just didn’t go to college. I was the only one out of my group that did. There are at least 5 names on that wall in DC of guys I grew up with. Veterans are very close to my heart. Its important for me to give something back.
As for living, I really enjoy the simple things in life, whether that’s travelling with Judy, relaxing with my family and friends, reading, writing, or working out! Something that I’ve learned from struggling thru my medical “adventures” is how important it is to stay “in the moment”. This is a great life skill to learn. I like the Zen phrase-“right here, right now”-which embodies this idea.

Fox – That’s great stuff, and must be tremendously rewarding. Let’s get back to gym speak real quick. What do you enjoy about training here and, what’s something you’d like to avoid?

Mike – Well, I like it all, really, but I certainly don’t love burpees! I enjoy the weightlifting which can vary from grueling to very grueling. I like to be challenged. David recently had us do our own version of the the Hotshots 19 memorial workout. That was amazing. I turned to David afterwards and said “more of that!”. There is very little I don’t enjoy about gym life! It’s a pleasure to get off work and know I’m going to the gym tonite to get my ass kicked! I enjoy testing and pushing my limits as an older athlete. Above everything, I really enjoy being integrated with the community at large. I really like what I see and hear in the gym. I love that our gym is filled with so many interesting people. I have great respect for my younger gym mates because I wasn’t as aware of the need to take care of my body when I was their age. This is a very talented community of a
mazing people that inspire me, both physically and intellectually! I’ve had some difficult medical issues to deal with in my life, so I wish that I had been exposed to this type of training much earlier. Now, I’m very glad to be a part of a community that embodies such positive attributes: energy, discipline, tolerance, and humor!
I am equally impressed with the quality and dedication of the coaching staff. They are as amazing as the clientele. I think David should be commended for putting so many talented professionals together under one roof! I think all the coaches should be commended for bringing such patience and knowledge to their work. True professionals is how I would describe each and every one of them.
The way I see it, we are all part of something bigger here: slowly changing the American culture to something more positive, more healthy, more respectful of this body we inhabit. It’s a movement, like the ones I took part in in the sixties/seventies. So, Crossfit for me is both personal and political. We are doing our part to change the culture.

Fox – So true, Mike. I couldn’t say it better. Last stock question. What should we look for in a future Athlete of the Month?

Mike – I thought about this and a tee shirt that David wore one time came to mind. It said “Brains and Brawn”. It’s a perfect logo for CFSBK! That’s what I think should be recognized. Someone who is engaged in all facets of the community, physically and mentally. Chris, let’s work on a new tee shirt with that logo!
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“Fight Gone Bad News”

2. If you signed up for FGB (not FGBelated) and didn’t receive an email, please email us at cfsbkfgb(at)gmail(dot)com ASAP
3. If you missed the deadline and are still interested in joining FGB then please email us ASAP.
4. Holy smokes! One day into FGB fundraising and we’re already over 1K raised! Team Dante Deblasio’s Hairstylists is the first team to raise over $500 and will have their team shirts paid for by the gym! See the team pages here.

Fitness: Hang Power Snatch Pull + Overhead Squat

Performance: Snatch + Overhead Squat

Take 15 minutes to work up to a moderately heavy load on today’s complexes. Emphasize control and stability on the overhead squat.
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High Bar Back Squat

Fitness: 3×8 Across
Add 2.5-5lbs from exposure 4.

Performance Establish a 3RM
Use Spotters. Next week is heavy singles.

Post loads to comments.
Snatch/HBBSQ e5/6
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For Time:
Run 1 lap around the block
100 Sit-Ups

Coach Noah showing off that precious hand of his again.

• The next CFSBK Movie night will be on Friday, 9/27 after open gym. By popular Strength Cycle request we will be screening “Conan The Barbarian”. All are welcome to come! Free beer.

Fight Gone Bad Teams Announced!

If you signed up for FGB then you should have received your team roster, contact information and instructions in an email last night. Now it’s time to select a team captain, get organized and get fundraising! As we did last year, the event will benefit The Brooklyn Community Foundation which helps non-profits right here in Brooklyn do amazing things.  Fight Gone Bad is CFSBK’s largest annual event and a great way to give back to the community that has given us so much.  As an incentive for motivated fund raisers, the first three teams to raise $500 will have their event shirts paid for by the gym.

Get stoked!

Competitors (still) Wanted!

From October 4th to 6th CrossFit Relentless will be putting on their annual “Beast Of The East” Competition in South Windsor, CT.  CFSBK has registered two teams and would love to send 6 men and 6 women out to compete and represent the gym!  The gym will sponsor athlete’s registration fees, however travel (expect car pools) and accommodations will be paid individually. If you’re interested in competing, please email David(at)CrossFitSouthbrooklyn.com with “BOTE” as the subject.  If we have more people interested than there are slots available for (6 men and 6 women total) then we’ll host some in gym try outs to make the team.  Interested athletes are expected to be able to accomplish most if not all our in house WODS as Rx’d since there is no scaling allowed at the event.
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The Ripple Effect CrossFit

5 Rounds for time of:
270m Run
5 Deadlifts, 315/205

Post time and Rx to comments.

Yuni C recently moved to the New York from South Korea. Please welcome her!

News and Notes

• CFSBK’s own Cristina G works for Shape Magazine and recently did an article for the website entitled, “The 12 Biggest Myths About CrossFit“. Check out her great write up and see some awesome quotes from the two most popular Abbotts in the CrossFit community.
• Another CFSBKer, Susan P just featured the Fox’s on her food blog, “My Beeting Heart: A Guide To A Healthy Heart, Body and Mind.” It’s a great write up with some fancy pictures of the Foxes and some of their favorite paleo meals.
• Don’t forget to pick up your Veggie CSA today!! There’s seven weeks left in the season (including this week – today) and Andy at Sol Flower is still taking folks into the program. If you’re into fall veg, join now and he’ll pro-rate the fee for you. You still need to fill out the CSA form at solflowerfarm dot com and send it with a check to the Farm. If you have questions, please email mignyc at gmail dot com.
• Teaser.. we’ll be launching 6 new Group classes in early October. Stay tuned.

Primal/Vegan Tasting Table Event

I (Robyn O) get meals delivered from a company called Sweet Roots.  They make me “paleo-inspired” vegan meals each week…i know, i know. Anyway, they are hosting a dinner at North Brooklyn Farms in Williamsburg where paleos and vegans can come together and enjoy a meal!  ha ha!

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Seattle Seahawks Doing Yoga and Metation Yogadork

CFSBK Warriors Post Civilian Military Combine

9/15/13: CFSBK Fighting Tacos 1, WeWork FC 3

Here’s the recap for the first game of CFSBK’s Soccer team, “The Fighting Tacos”

In their first action of the season, CFSBK weathered an initial “de-rusting” period as people reacquainted themselves with the beautiful game, leading to a two goal deficit at the half. Coming out strong in the second half, the Tacos showed much improved cohesiveness and discipline. Strong midfield play from Gina and MeLo kept the Tacos on the attack, with close scoring chances by DH3 and multi-position phenom Joel. The Tacos lone goal came on a long run and left footed finish by Noah from the defensive backfield after a quick feed from goaltender Luke. As the Tacos pressed the attack in the waning moments a late breakaway goal by WeWork cemented their victory. The Tacos will fight again on Sunday, September 22nd at 3PM when they take on Tumblr.

Game Ball Goes To: Goalkeeper Luke Abbott, who weathered a rocky team defense in the first half and kept the Tacos in the fight with a number of tough saves. The young ringer then proceeded to make some needed strategic tweaks during halftime while his older brother laid on his back gasping for air.

What’s the longest or best road trip you’ve ever gone on?
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For the CFSBK Motorcycle Club: 321 Go South
For the CFSBK Romantics: Spencer’s Home Depot Marrige Proposal
For those looking for a way to get out of Burpees: Police Union Declares the Burpee is Corporal Punishment

Part A:

Work kick-ups to a partner and learn how to spot handstands.

Part B:

Fitness: 5×5 Piked Handstand Push-Ups on Box or 5×3 heavy triple DB Press

Performance: Complete 30, 40 or 50 Handstand Push-Ups in as few sets as possible.
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For Time:
700m Row
25 Burpee-Box Jumps 24/20″
15 Kipping Pull-Ups

Post time and Rx to comments.

Open Gym Dips and Triceps Mashing

Competitors Wanted!

From October 4th to 6th CrossFit Relentless will be putting on their annual “Beast Of The East” Competition in South Windsor, CT.  CFSBK has registered two teams and would love to send 6 men and 6 women out to compete and represent the gym!  The gym will sponsor athlete’s registration fees, however travel (expect carpools) and accomodations will be paid individually. If you’re interested in competing, please email David(at)CrossFitSouthbrooklyn.com with “BOTE” as the subject.  If we have more people interested than there are slots available for (6 men and 6 women total) then we’ll host some in gym try outs to make the team.  Interested athletes are expected to be able to accomplish most if not all our in house WODS as Rx’d since there is no scaling allowed at the event. Below are some of last year’s individual workouts for reference:

Event 1
AMRAP 10 Minutes
Thrusters at 135/95
Perform 5 Burpees every minute on the minute

Event 2
8 Minute AMRAP
100 Double Unders
30 Toes to Bar
AMRAP Atlas Stone over Shoulder @ 145lbs

Event 3
For Time:
15 Deadlifts, 315lbs/205
300m-ish Run
15 Deadlifts, 315lbs/205

Event 4
Snatch Ladder

Event 5
2K Row

Event 6
20-15-10 reps of:
Hang Cleans, 185lbs/115
Chest to Bar Pull-ups
Pistols

Email today!!!
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Do you listen to any podcasts?

Fitness

EMOTM for 10 minutes
Clean Deadlift + Hang Power Clean + Front Squat (1+1+1)

Performance

EMOTM for 10 minutes
2 Squat Cleans
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Front Squat

Fitness: 3×5 Across
Add 5lbs to last week’s exposure weight.

Performance Heavy 3
Attempt to best last week’s triples by 5-10lbs.

Post loads to comments.
Clean/FSQ e3/6
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3x 130m Heavy Zercher or Goblet Carry

Post load and implement to comments.

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Dmitry Klokov does “DT” ATG

Jacinto B pulls a 350lb Deadlift PR at 74 years fit!

•   Congrats to CFSBK superSTAR Lauren Howe who’s getting married today!
•   Good luck to everyone competing in the Civilian Military Combine today at Floyd Bennett Feild!
•   Be sure to check out Million Second Quiz on NBC tonight where our very own Stella Z. might make an appearance!

Gymnastics Strength Series Starts Today.. Still 2 spots left!

There are 2 slots left for the gymnastics strength series with Ken H starting today. If you want to register you can still get in on 4 weeks of getting better at bodyweight movement.

Join guest Gymnastics Coach Ken H. as he takes you through 4 weeks of gymnastics strength training. This 1.5 hour long class will incorporate different facets of body weight strength training and movement. Specifically, each class will be composed of 3 to 4 distinct areas, warm-up and active mobility, rings skill work (muscle ups, levers etc), body weight strength conditioning, balance (on hands and feet) and flexibility. Students will be asked to have a goal or intention to focus on for the next 4 weeks. Students can then focus on that goal outside of class.

Dates
Saturdays from 2:00pm – 3:30pm
9/14, 9/21, 10/5, 10/12
*please note that class skips 9/28

Price:
$80 for 4 Weeks

Ken Haller’s Bio
Ken was a nationally competitive gymnast in Newton, MA and at the University of Michigan. After graduating, Ken coached for eight years at Capital Gymnastics in Northern Virginia where he coached regional and national champions. His students have gone on to be NCAA champions and members of Cirque du Soliel. In searching for an activity to replace gymnastics, Ken filled the void with rock climbing and yoga for the past ten years and recently found CrossFit to round out his training.

Register Here!
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Making It To The Games CrossFit Games 
The Russian Swing with Jeff Martone CrossFit