Joy and Mig at 13,222 ft

Happy Birthday, Aileen H!

CFSBK at C.R.A.S.H.-B.’s in 2014

The SBK Indoor Rowing Team is mounting its fifth CRASH-Bs campaign! CRASH-Bs is the premier indoor rowing championship, held in Boston each year in February; the 2014 date hasn’t been finalized, but it’s generally on the Sunday of Presidents Day weekend, which will be Feb. 16th.

Coach Nick will lead the team through a program based on his training regimen when he was competing at the olympic level. The participants will meet up for three group technique clinics (each of which will conclude with a workout), plus four team races at the gym. Nick will post a program for each week, and will provide support throughout the next few months for the team. Members will perform the majority workouts on their own. We will provide a plan on how to intergrate them into your CrossFit Group Classes.

The cost of the program is $200. Various payment installment options are available. The fee does not include the CRASH-Bs entry fee ($25), travel to Boston, or hotel.

If you’re interested, come to Nick’s kick-off meeting at 2:15 on Saturday, Oct. 26th. He’ll explain the program in detail and answer questions. (Oh, and at the end, you’ll race 2000m.) Send Nick an email at nick [at] crossfitsouthbrooklyn [dot] com if you plan to show up or if you have any questions.

The Good Night Out: Brooklyn Restaurant Night to Benefit CHiPS

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Ukraine Street Gymnastics
Planned Obsolescence wikipedia
Planned Obsolescence

For Time:
10 HSPU
1 Power Cleans 135/95
9 HSPU
2 Power Cleans 135/95
8 HSPU
3 Power Cleans 135/95
7 HSPU
4 Power Cleans 135/95
6 HSPU
5 Power Cleans 135/95
5 HSPU
6 Power Cleans 135/95
4 HSPU
7 Power Cleans 135/95
3 HSPU
8 Power Cleans 135/95
2 HSPU
9 Power Cleans 135/95
1 HSPU
10 Power Cleans 135/95

Post time and Rx to comments.

Peter W gets some Pumpkinbell Swings in at the patch

Fight Gone Bad Scores

You can download Ryan J’s pdf score sheet with the individual and team scores from Fight Gone Bad. For comparison, he’s included both last year and this years scores. If you’d like the specific breakdown of your reps from your score card, please pick it up at the front desk.

2013 FGB Results here
2012 FGB Results here

Stella Z’s Concert

I sing with the Oratorio Society of New York, a 200-voice choir that performs at Carnegie Hall. Our next concert will be Mozart’s Requiem and Mendelssohn’s Die Erste Walpurgisnacht. We have professional soloists and a full orchestra, so it’ll be a great show. I would love it if people came!

What: Oratorio Society of New York presents Mozart and Mendelssohn
When: Monday, November 4, 8:00 PM
Where: Carnegie Hall, 57th St at 7th Avenue

How much: Tickets go from $25 to $80 and can be purchased here
Or contact me directly (stellavision(AT)gmail.com) — I have a pair of rear-balcony seats available at $22.50 each (the subscriber rate) and would love to sell them to you.

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Brains flush toxic waste in sleep, including Alzheimer’s-linked protein, study of mice finds
L-Sit Press to Handstand Progression CrossFit

Fitness: High Hang Power Snatch + Hang Power Snatch + OHS

Performance: High Hang Snatch + Hang Snatch + OHS
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Back Squat

Fitness: 3×5 LP Pick up where you finished the 3×8

Performance: 2×5, then 1 x max reps <10.
Start at 75% of your recent 1RM

Post loads to comments.
BSQ/Sn e1/6
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4 Rounds NFT of:
100m Farmers Carry, heavy
15-30 second L-Sit

100meters is to the light post towards 3rd avenue and back.

Fight Gone Bad 2013!

We’d like to thank everyone who volunteered their time and talents yesterday to make FGB2013 such a smooth event. The amazing Ryan J handled all the scoring including printing score cards and setting up the live feed on the screen. He was assisted by Ken H, Teresa B and Dave E. Additionally, Bekka P, Asta F and Dan R took pictures for the gym which will be uploaded over the next few days. Big thanks to the Foxes and Noah for working the mic and helping organize back end stuff. Josh helped set up the gym beforehand and our wonderful front desk staff was the glue that kept the whole event together.

As always, the event is the sum of it’s parts. We loved having so many people in house and were so excited to hit our $40,000 goal.  The biggest thank you goes to everyone who raised funds, cheered teammates on and gave it their all yesterday.

Additional thanks again to our sponsors:
Spartan Race, Greenwich Jewlers, Brooklyn Boulders, Dinosaur BBQ, O+M  Co., Ho Brah Taco, The Left Bank, The Hess Collection, Functional Rehab, Yogapeel, KH Pilates, Inka Massage, lululemon Brooklyn, Ideya Bistro, Mission Dolores, Glorietta Baldy, BEYLER & TÜRK

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155 Years Before the First Animated Gif, Joseph Plateau Set Images in Motion with the Phenakistoscope

Three rounds of:
Wall-Ball Shots 20lb-10’/14lb-9′
Sumo deadlift high-pull, 75lbs/55lbs/35lbs
Box Jumps, 20″
Push-press, 75lbs/55lbs/35lbs
Row

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Today’s event cumulates our fundraising push for The Brooklyn Community Foundation

Fight Gone Bad Today!

Today is the day!  To check details about the movement standards and flow of the day, please look back to yesterday’s post. We’re also excited to announce that there will be a Mike & Willie’s taco truck in front of the gym from 10:30am-2:30 and… free beer provided by the gym. Friends, family and well wishers are all welcome at the gym. Please note that bike parking might be tight on Degraw, plan accordingly!

8:30am Gym Opens
9:00-2:00 Fight Gone Bad Heats
2:15 Awards Ceremonies
Afterwards some folks will trek to Draft Barn on 3rd between 12th and 13th for some food and (probably more) beer.

Fundraising totals

TEAM CFSBK: $38,955
Plus BCF Board Match: $71,865

Top Individuals
1. Matt Chmielecki $2,975
2. Erik Berndt $1,240
3. Asta Fivgas $1,225
4. Robyn O’brien $1,195
5. Janelle Rooks $1,110
6. Nolan Gretzinger $1,090
7. David Osorio $940
8. Lauren Borducci $865
9. Whitney Bernstein $800
10. Richard Greenspan $790

Top Teams
1. Who Pood-ed? $4,075
2. Twerking Sensations $2,945
3. Free Range Meat-Heads $2,880
4. Saved By The Balls $2,417
5. 99 Problems but this WOD aint one $2,375
6. The Metconquerors $1,965
7. Dim Sum Express $1,680
8. Dante Deblasio’s Hair Stylists $1,625
9. Snatch, Clean and Twerk $1,590
10. Wolfpack $1,501

To see the full list, click here!

Thank you to our sponsors

We’re able to give out some awesome prizes to our event leaders today due to the generosity of the following sponsors:

Spartan Race, Greenwich Jewlers, Brooklyn Boulders, Dinosaur BBQ, O+M  Co., Ho Brah Taco, The Left Bank, The Hess Collection, Functional Rehab, Yogapeel, KH Pilates, Inka Massage, lululemon Brooklyn, Ideya Bistro, Mission Dolores, Glorietta Baldy, BEYLER & TÜRK

David doing 15 Burpees during each rest period and the entire workout in a 20lb weighted vest after meeting his fundraisng goal.

Tomorrow’s Schedule

Please check the heats below to see when you’re competing and judging tomorrow. Plan to arrive at least 20 minutes before your heat to get registered and ready.  Your team captain will be collecting money ($20pp) and picking up shirts at the front desk when everyone on your team arrives. Immediately after your heat there will be a team portrait taken outside, look your best! At the end of the day we’ll have an awards ceremony and group picture. We encourage everyone to hang out, drink beers (provided by the gym) and cheer on the other teams. If you’re in an early heat, please hang out and then try to make it back for the awards ceremony… especially if you’re going to podium. The Brookyn Community Foundation will also be introducing themselves and talking about the foundation throughout the day.

8:30am Gym Opens
9:00-2:00 Fight Gone Bad Heats
2:15 Awards Ceremonies
Afterwards some folks will trek to Draft Barn on 3rd between 12th and 13th for some food and (probably more) beer.

Awards:
Top 3 Individual Fundraisers
Top 3 Team Fundraisers
Top 3 Rx’d Male and Female Competitors
Top 3 Team score totals (mixed Rx’d and Scaled)

Updated Movement Standards

Everyone competing in Fight Gone Bad tomorrow also has a judging assignment slot. Please come familiar with the movement standards so you can accurately perform and judge the workout. We’ll review day of too.  This year we’re going to update two movement standards to reflect what you’ve seen in the gym and in CrossFit competition. First, the box jump is now a Games standard box jump, which means you’ll need to show extension and control at the top of every rep as opposed to being able to reach extension as you jumped off. Secondly, the ladies Rx for Wall Ball is going to be 9′ tomorrow.  In years past, we’ve observed a disproportionate amount of females having to compete scaled just because the Wall Ball standard. If you’re a purist, you can still go for the 10′ line, but scoring for tomorrow’s event and the CFSBK leader boards will now be as stated above.

Box Jump: Demo Video
Men’s Rx: 20″
Ladie’s Rx” 20″
Additional option: 16″

Standards:
Start: Standing on Ground
Finish: Standing on top of the box with knees and hips fully extended and under control. Athletes may bound or step down. Step ups are also acceptable.

Sumo Deadlift High Pull: Demo Video
Men’s Rx: 75lbs
Ladie’s Rx” 55lbs
Additional option: 35lbs

Standards:
Start: Both plates on ground
Finish: Knees and hips fully extended and barbell at approximately collar bone height.

Wall Ball: Demo Video
Men’s Rx: 20lb ball, 10′ target
Ladie’s Rx” 14lb ball, 9′ target
Additional option: 10lb ball, optional target

Standards:
Start: Hip crease dips below parallel
Finish: Ball hits ABOVE target line

Rowing:
No Scales
No ROM Standards

Push Press: Demo Video
Men’s Rx: 75lbs
Ladie’s Rx” 55lbs
Additional option: 35lbs

Standards:
Start: Bar in a racked position in front of shoulders
Finish: Knees, hips, shoulders and elbows fully extended with the barbell above the shoulders

Don’t be afraid to call a “No Rep” on someone if they’re not meeting the standards! You’ll be doing them and the event itself a favor.

Because of the new standards, we’re going to reset the FGB leaderboard at the gym. If you think you’ve got a top 3 score in you, please let one of the coaches know ahead of time so we can communicate with your judge.
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Team CFSBK had raised over 33K for charity! Check out the leaderboard to see who our top teams and individuals are so far.

Fitness

If you’re feeling beat up and sore from the Burpees recently, opt for the Sit-Ups. If you didn’t hit that workout or are feeling fresh, do the push-ups.

Performance

5 Rounds for time of:
Run 400m
6 Muscle-Ups

Post time and Rx to comments.

Lauren and Melo doing some bodyweight strength training

• Team CFSBK has raised over $31,000 for the Brooklyn Community Foundation!!! 2 Days left until FGB2013!

Tweet The Deets

We’re totally crushing on all you guys and we love to hear what you’re up to. Got something of note going on in your life? Let us know! We want to hear about your promotions, events, personal victories, discoveries, media campaigns, small government coup d’états, interesting links and birthdays! Send awesomeness to: David(at)CrossFitSouthBrooklyn.com.

Dance, Whitney, Dance!

Whitney H is performing in her fifth season with Von Howard Project, a contemporary dance company, and would like you to come see the show! Here are the details:

How: Get tickets by clicking this link!

Discount SKINS Gear

Interested in some Skins gear? Use the discount code IAMCFSOUTHBROOKLYN and get a 20% discount plus free shipping when checking out on www.skins.net.
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How To Win Jenn Sinkler

Fitness
15 minutes to work on the complex:
Clean Deadlift + High Hang Power Clean + Mid Hang Power Clean

Performance
15 minutes to work on the complex:
High Hang Clean + Mid Hang Clean + Clean

Focus on bringing the bar to the hips before jumping
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Front Squat

Work up to a Heavy 5 on a Paused Front Squat

Pause for a FULL 2 count at rock bottom. OK to take a bounce out. Only go as heavy as you can maintain a neutral spine and a solid rack.
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Tabata Russian KB Swings then immediately run 2 laps around the block.

Score the lowest round on the swings. Run the laps NFT but start moving as soon as you place the KB down and don’t stop. 

Synchonrized Rowing

• Happy Birthday, Rachel D!

Message from Cecilia Clarke, President & CEO of the Brooklyn Community Foundation:

The 2013 Fight Gone Bad teams are really bringing their A-game to the table when it comes to raising money for their local community! All your training and hard work has inspired us to put a little more muscle into your fundraising efforts. Since surpassing your initial goal of $15,000, our Board of Directors is matching each team’s contribution dollar for dollar. Your friend puts in $10, our Board puts in $10, it’s that simple. We’re not stopping there either. Once FGB’s fundraising reaches $35,000, our Board will start matching every gift 2 to 1. That’s right, for every $10 donated to your team, our Board will put in $20, tripling your fundraising. Triple the effort to get that number over $35,000 and triple the impact.

So keep training, sweating, and getting friends involved in your cause to support strong communities and life-changing programs in Brooklyn! Because no matter who takes home first prize on October 19, you are all champions when it comes to your home borough.
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Epigenetics Sci Show
Woman On Gym Treadmill Cranks Incline Up To 90 Degrees
Resisting Financial Feudalism ZeroHedge

Wall Ball, the worst thing ever.

• Team CFSBK is at 26K+ raised for Charity!!! We’re in the home stretch so please take a moment to send out those emails, reach out to friends and family who have been holding out on you and offer up ridiculous incentives for hitting certain fund raising markers. Get motivated and get weird!
• We’re still open for any donations for prizes. If you own or work at a business that could provide some sort of prize (no matter how small) for our top performers (for the WOD and fundraising) please email David(AT)CrossFitSouthBrooklyn.com.

Fight Gone Bad Details

Heat Assignments
The FGB 2013 Heat lists are live and can be found here! Team captains, please email out to your team to remind them when your team is up. Remember that each team has two assignments, one for the WOD and one judging assignment. Please plan your attendance and prep accordingly!

Starting Stations
Each team also needs to figure out where everyone will start on the workout. Since the teams are all comprised of 6 people instead of 5 you’ll need to have one Rx’d female and one Rx’d male starting at the same station. Everyone on the team will rotate at the same time and rest at the same time.

Orthopedic Scales
If you need a workaround on any movement for an orthopedic reason, please let any of the coaches know day of and we’ll find you an appropriate modification.

Going for the SBK Leaderboard?
If you think you’ve got the goods to get on the SBK leaderboards for Fight Gone Bad please let David know before your heat on the day of.  We’ll make sure your judge feels capable in scrutinizing your reps for the leaderboard.
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What is your Fight Gone Bad strategy? What do you think your strongest and weakest moves are going to be?

Part A: Handstand Skill Work

4 Rounds NFT of:
4 Kick Ups to a partner or freestanding
15 Hollow Rock
15 Superman Rocks

Part B: Inversion Strength Work

4 Rounds NFT of:
4 Wall Walks 10 second hold
8 Dumbbell Presses
8 Renegade Rows, each arm
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Five Round For Time Of:
35 Double Unders
15 Burpees

Post time and Rx to comments.

Nate Pulls 275 for a Triple

• Fight Gone Bad 2013 is THIS WEEKEND! We’re closing in on the 25K raised mark! The heat assignments will be announced on the blog tomorrow. Get Stoked!

Sign up for Strength With Coach Jeremy

Starting the week of October 21st Coach Jeremy will be offering another cycle of his ongoing Strength Intensive series. These cycles meet two or three times per week and are guaranteed to make you stronger! To see the dates, details and sign up options, please click any of the links below.

Strength Intensive-A Cycle-Novice 3 classes per week $300.00 monthly (3 spaces left)

Strength Intensive-B Cycle-Intermediate 3 classes per week $300.00 monthly (3 spaces left)

Strength Intensive-C Cycle-Morning Novice 2 classes per week $200.00 monthly (5 spaces left)

Strength Intensive-D Cycle Continuing Ed 2 classes per week $200.00 monthly (3 spaces left)

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Dmitry Berestov’s 140kg x3 Overhead Press ATG
Men’s Clean and Jerk Ladder
Women’s Clean and Jerk Ladder

Fitness:
Overhead Squat 3-3-3-3-3

Performance:
Snatch Balance 1-1-1-1-1

Post loads to comments
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5 Sets of:
5 Heavy Chin-Ups
5 High Box Jumps

Make the chin-ups as hard as you can while still maintaining a neutral head position at the top
The box jump isn’t a max height jump. Work up to a height that challenges you but is still a few inches below what you could maximally do. No misses.
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In teams of 2-3, do a plate pinch carry around the block, alternating when someone has to break.

Alex H gets set up to go overhead

• CFSBK Sweatpants are now in stock. Pick a pair up for $35 at the Front Desk!
• Good luck to Aileen H, and Kate R on the Staten Island Half Marathon today. Is anyone else running it???
• Congratulations to Mike O on his 36:20 10K (that’s a 5:51 avg pace and 17:49 5K time) and Megan D on her 43:39 10K. (7:02 avg pace and 21:33 5K) Mike Finished 23rd and Megan 103rd out of 4,114 total competitors. Today they’re competing in the Central Park Duathalon

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Thus ends back off week. Please let us know what you thought of the last cycle! We’ll start a new 6 week training cycle tomorrow.