Advanced: 3-3-3-3-3
Beg/Nov: Work up to a sub maximal Heavy Triple

Post loads to comments.

“Tabata” Double-Unders
Alternate :20 of work followed by :10 of rest for 8 rounds.

Today’s rest periods will take place at the bottom of a mature squat.  If you don’t have double unders, spend 10 minutes practicing.

Post highest round, lowest round and total reps to comments.

September Athlete of the Month

September brings out the best AOM yet, our entire community! We coaches would like to honor you all, and this is the forum to do it in. You come to  Degraw street from near and far, even spending up to an hour on a bike or a subway car to train with us. You come to us early in the morning before work or school, you make time in your lunch hours to WOD with us, and you even make it in in the evening after a long day spent at a desk or caring for kids. You do ‘shifts’ at the gym, caring for your children while your spouse gets their WOD on. You’re willing to hold someone else’s kid so that their mom or dad can finish up at the end of a class. You make time for not just the fitness aspect of CFSBK but you also put in hours and energy to volunteer at events both in-house and on the road. You do your best to learn the names of the people who are squatting and skipping rope next to you. You cheer, hoot, and holler encouragement at your people. SBKers are YOUR people…You lift hard, you row hard, and you push yourself and everyone around you to be better. You are coachable. You are humble, and eager to help a new member feel right at home. You travel and visit CrossFit gyms around the country and world at large and represent South Brooklyn well. You are proud, if not even a little conceited, that you work out at CrossFit South Brooklyn. You bring your dogs into the gym so the dog-less among you can get a little canine love in the form of a belly rub or a lower leg tongue bath. You socialize outside of the gym with other SBKers and know how to show love the Brooklyn way, whether or not you were born here. Most of all, you ‘get it’. You are not selfish and you love to see people do well, which is a big part of why we do well.

Thanks to all you special people who make CFSBK what it is and are part of our team. It doesn’t exist without you.
_________________
CrossFit Affiliates Commercial
Elyse Umeda Does Mainsite’s OHS/FSQ/BSQ Heavy Singles WOD

3 Rounds NFT:

400m Farmer’s Walk
Go as heavy as possible.  Wear a weight vest if you’re feeling frisky.  Do 7 Burpees on the spot everytime you put the bell down.

Post loads and time to comments.
Compare to 9.12.10

Fight Gone Bad 6!!

Fight Gone Bad Top Fundraisers and Performers

Top 3 Female Athletes:

1. Jessica F.-303
2. Melissa L. & Jenn B.-275
3. Steph P.-257

Top 3 Male Athletes

Scott L.-400
Mike M.-392
Ryan P.-386

Top Performing Teams

1. Breaking Bad-1438
2. Fight Gone Badasses-1404
3. Ze Jermans-1363

Top 3 Fundraising Teams
1. Dead Girl Unicorn Collection-$33,000
2. Team Thunder, Bitch-$3,385
3. Ze Jermans-$2,355

Top 3 Individual Fundraisers
1. Matt U.-$33,310
2. Yoshi S.-$1,395
3. David O.-$1,325

Thank you to everyone for your hard work today and over the last several months!  FGB 6 turned out to the biggest and best yet!

Post-FGB Active Recovery at 11 AM Today

Join Coach Fox for a special edition of Active Recovery!  Class meets at 11AM and you can use it as one of your classes for the week or pay $15 drop-in. 

Thank You Dr. Fidler

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

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.
Compare to  and 4.24.10 and 9.24.10

It’s Here!

There are no group classes, teaser or Active Recovery today.  Our regular schedule returns on Sunday with a special post-FGB Active Recovery at 11AM.

Attention Bikers!  Please try and lock up your bike outside of the gym today. We anticipate more bikes than the gym can hold today so please do your best to find a place to lock up on the street or on one of the adjacent streets. Thanks!

Speaking of bikes.. We’re sorry to report that Coach Nick was in a bike accident yesterday (He’s okay!) but is banged up enough not to be joining us today.  Rest up and get well soon, Nick!

Thank You SBK for Making Fight Gone Bad 6 A Success

Today we took the lead in FGB 6 fundraising worldwide and right now stant at a $62,216.00.  We have surpassed last year’s total of $48,052 and in the last two years raised over $100,000 dollars for charity!!   Thank you to all of you who donated to help others in need.  You all rose to the challenge and have done something truly special.  Thank you for your hard work and generosity.

A Special Thanks to Matt U.

For the third year Matt U. has gone above and beyond the call of duty by putting SBK on his back and carrying us to the to fundraising spot for Fight Gone Bad.  This year he raised over 24,000 dollars has once again become the number one individual fundraiser in the world.  Thank you Matt for your dedication and for serving as an inspiration to us all.

Fight Gone Bad Scaling Options 

A: Mens Rx’d, B: Women’s Rx’d, C Additional Scale

Box Jump:
A/B: 20″, C: 16″, D: 12″
SDHP:
A: 75lbs, B: 55lbs, C: 35lbs
Wall Ball:
A: 20lb/10′, B: 14lb/10′, C: 10lb and/or 8′ or 10′ target
Rowing:
No Scales
Push Press:
A: 75lbs, B: 55lbs, C: 35lbs

If anyone has orthopedic conditions please let us know ahead of time and we can scale movements altogether too.

FGB 6 Heats/Schedule

The heats for FGB6  have been set and are available here.  Remember, each team has two assignments, one for their workout and another for judging duties.  The first heat kicks off at 9:30am today!  Good luck everyone!

Thank you to our Sponsors

A very special thank you goes out to all our sponsors for providing excellent prizes in this year’s FGB event!
lululemon athletica Brooklyn
O&M Co.
Bierkraft
Mission Dolores
The Left Bank
Living Well Medical
Knocked Out Cold Ice Cream
Brian Scott
And thank you to Quist Industries for the awesome FGB6 Shirts!

Super Josh on Box Jumps

There are NO group classes and NO Teaser class tomorrow

A Very Special Episode of Active Recovery

This Sunday, September 18th, Coach Fox will be hosting a special FGB edition of Active Recovery so you can get your quads back in working order!  Join Fox at 11AM to get back on the road to recovery.  Remember AR is $15 drop-in or you can use it as one of your classes from your monthly membership or punch card. 

Fight Gone Bad Scaling Options

A: Mens Rx’d, B: Women’s Rx’d, C Additional Scale

Box Jump:
A/B: 20″, C: 16″, D: 12″
SDHP:
A: 75lbs, B: 55lbs, C: 35lbs
Wall Ball:
A: 20lb/10′, B: 14lb/10′, C: 10lb and/or 8′ or 10′ target
Rowing:
No Scales
Push Press:
A: 75lbs, B: 55lbs, C: 35lbs

If anyone has orthopedic conditions please let us know ahead of time and we can scale movements altogether too.

FGB 6 Heats/Schedule

The heats for FGB6  have been set and are available here.  Remember, 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 one last time to remind them when they need to be ready to WOD and judge. 

O Captains, My Captains: Team Captain Responsibilities

Below is a list of things each team captain is responsible for over the next couple of days:

– Each team will owe $15 for their T-Shirts. Captains will collect $ and get it to David Day of.
– Each team will have to post their Fundraising total, we’ll award prizes for top 3 teams.  Team captains need to collect and sum the fundraising efforts of everyone on their team to post on the FGB board
– Teams are encouraged to coordinate outfits, the weirder the better!
– Re-email teams their judging and heat assignments.

So Close It Is Scary!

At $45,378.00 raised, we’re within spitting distance of Potomac Crossfit ($48,120.50) now!  Alamo Crossfit is creepin’ on a come up with 43,950.16.  Today is the final full day of fundraising before the event.  We’ve got today to get it done.  Let’s go SBK!

___________________

What are you most looking forward to about tomorrow?

___________________

The Plight of Muscled Americans The Daily Show

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

Post loads to comments.

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!

___________________

What was the most effective means of getting donations for you this year?
___________________

Vladimir Putin, Action Man The Atlantic
Bystanders Lift Burning Car to Save Pinned Motorcyclist Huffingtonpost

Every Minute, On The Minute, For 10 Minutes
2 Reps at 5-10lbs heavier than last week
Bar speed takes priority over heavier loading.

Post loads to comments.
(e2/8) Compare to 9.7.11

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

Post loads to comments.

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!

___________________

If you were to sub any exercise out of FGB what would you put in it’s place?
___________________

Your CrossFit Whiteboard Beyond the Whiteboard
Primal Chef Episode 1 Featuring Robb Wolf Youtube
Dewd, Your Bed is Thrashing You and Making You Weak MobilityWOD

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

___________________

So…how’d those Sumo Deadlift High Pulls go?
___________________

Are You as Fit As a WWII GI? Art of Manliness
Unleash the Power of the Nap Art of Manliness
Nutrition in 60 Seconds Whole 9

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!
___________________

CrossFit Hand Care FITBOMB
Janette Sadik-Khan, Bicycle Visionary New York Times
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?
___________________
The 10 Best Mobility Exercises For Runners Competitor
Addidas introduces “barefoot” exercise shoe Fast Co Designs
For Noah and Bethany: Disco Sport Shorts
Knee Pain Basics My Athletic Life
Hips Meet Bar Cathletics
Jedi Gym

Today is the final event in the 2011 CF Subway Series! CFSBK will be hosting today’s workout, “Fran” with heats starting at 9:15am. You can find your heat assignment (competitors and judges) by clicking here. We’re excited to see all the studs and studettes from CFSBK and the other CrossFit gyms giving it their all in this heinous benchmark workout.  There will be a beer social afterwards so come ready to work hard and play hard. 
Normal Group Classes, Active Recovery, Teaser Class and Platform Availability are all cancelled today.

“Fran”

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

Post time and Rx to comments.
compare to 8.27.11

Ellie June M is “Ready”!

Travelling to CFSBK?

If you’re traveling to CFSBK, the best way to get here by subway is taking the R Train to “Union Street” and walking two blocks to Degraw street. Another option would be taking the N,Q,R,B,D,2,3,4 or 5 to “Atlantic Av Pacific St” and walking 8 blocks to Degraw street.  If you’re driving, we suggest looking for parking on 3rd ave, Nevins street or any of the cross streets between avenues.  Parking on 4th ave and above can be difficult as it’s more residential. For a map, please check out our “Contact Us” Page.

Want a Free Pre or Post “Fran” Tune-Up?

Dr. Jason Fiddler will be offering Pre and Post active recovery today from 9:00-1130am. Get kinesio taped, ART (muscle work), stretched and/or adjusted for performance enhancement or decreased recovery time. All complementary for CF members!

Sign up sheet will be by the stairs and treatment will be first come first serve

Post WOD Meal Bierkraft

Our friends at Bierkraft will be offering a “Paleo Special” meal today for everyone after the Subway Series.  Bierkraft is located just a few blocks away from the gym at 191 5th avenue between Sackett and Union.

CFSBK Spectators

Coming to check out the action at CFSBK today?  Don’t forget to wear your Skull and Crossbones tee to represent and be part of “The Black Sea”.  Three cheers for the home team!

Fight Gone Bad Shirts

There are several Teams who have not submitted some combination of Shirt colors, sizes or a team name to myself or Paul at Quist.  Today is the deadline to get your information in otherwise we’ll have to guesstimate your sizes and leave you nameless.  The following teams are missing information:
Teams: 6, 9, 13, 14, 15, 17, 19, 20.  Please email ps(AT)quistindustries.com and David(AT)CrossFitSouthBrooklyn.com ASAP with the following info:

Team Number
Team Name
Color Request
Shirt Sizes

Team Number
Team Name
Color Request
Shirt Sizes

_____________
Greg A and Annie Sakamoto do “Fran” CrossFit
Miranda Oldroyd does “Fran”.. and Pukes CrossFit
Graham Holmberg does a 2:17 “Fran” CrossFit