Mike W Biking through the French Alps
To see more pics from Mike’s amazing bike trip, click here

Fight Gone Bad Team 1

Announcing the first Fight Gone Bad Team!

Christian Fox
John Michael
Josi Stone
Ellie Myers
Maxwell Knight

Once each team is assigned you’ll recieve an email with everyone’s contact information.  You’ll have to nominate (or self nominate) a team captain, pick a team name, team colors and decide where everyone will start Fight Gone Bad.  Good luck, Team 1!

Haven’t registered yet? Don’t be left in the dust! Learn more about FGB and register here!

Going to the Subway Series Tomorrow?

ATTN: SBKers competing or cheering at the Subway Series event this weekend at CrossFit Queens…show up in style with your skull and crossbones crew! Google Maps says it’s a 25 minute drive from the gym so accounting for possible traffic and the sometimes rough parking situation in Astoria we’ll plan to leave CFSBK at 8:15 the latest. If you plan on driving and can offer a ride or you need to hop in someone’s car please email christian (at) crossfitsouthbrooklyn.com so we can organize. Fewer cars will mean fewer parking spaces, less gas, and more laughs to be shared en route. CFQ is also easily accessible via subway although triple check the MTA for service changes. Also, feel free to borrow your favorite jump rope from us to compete with.

The Picnic Approaches!

Get stoked! We’ve got a bunch of folks coming out to the picnic on Sunday.. but we need you!!  For all the details regarding location, time and what to expect.. click here!!

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A look at the Special Operations Warrior Foundation, supported by Fight Gone Bad 6 – video [wmv] [mov]

AMRAP 15 minutes
270m Run
10 Ring Dips
10 Burpees

Post time and RX to comments.

Mike M. on Muscle-Ups

Doin’ Big Thangs

Congratulations to Steph P. on her first HSPU this past weekend, congrats to Sarah “Worm” W. on her 3:17 time on the NYC Tri earlier this month!  And congratulations to Michele K. on hitting her first (and second) chin-up! 

CSA Next Steps

Thanks to all who came out last night to meet Jerry of Herondale Farm and Andy of Sol Flower Farm. They were super impressed by our community and questions, and are excited to get this going. First and foremost, we need to have a critical mass in order to make it worth their while. Andy needs at least 25 shares and Jerry is looking for 20 shares each for the meat and chicken.

We’d like to have a head count as soon as possible! Please fill out this form by Sunday, August 21 to let us know what you are interested in: http://crossfitsbk.wufoo.com/forms/csa-sign-up-form/

After we determine whether we have enough folks, Jerry and Andy will let us know what the deadline is to sign up.

For those of you who were not able to attend, but want in, here are some additional details (also check out the bulletin board):

• Vegetable pick up days will be every Wednesday from 4pm-7pm for 9 weeks beginning either Sept 7 or Sept 14
• Meat shares are monthly (Sept-Dec) and will come down the first Wednesday.
• Chicken shares are monthly (Sept-Dec) and will come down the third Wednesday.
• Vegetables will come down from the farm in individual bins, you will be instructed on how much to take of each and are responsible for bringing your own bag/box to transport them.
• Meat and chicken will be frozen and packed in paper bags for transport.
• We encourage sharing shares! Please indicate that in the form above.
• The gym CANNOT hold any shares. If you are not able to pick one up, please get a friend to help or else your share will be given away.
• Tell a friend! This is open to the public, so if you know someone who might be interested, send them the link to the response form.

Still have questions? Email Margie(at)crossfitsouthbrooklyn.com
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Big Fat Blog Post #3 Robb Wolf
Breaking Down the Single Leg Squat T-Nation
Do You Suffer From Decision Fatigue? NY Times

5×3
Add 5-10lbs from the previous heavy squat exposure.

Post load to comments.
(e4/4) compare to 8.10.11

2 Rounds NFT:
15 Single Leg DB RDLs ea/leg
15 Plank Walk Outs

On the SLRDLs go only as heavy as you can maintain perfect form.  Hips/shoulder square, back set.
On the plank walk outs go as far as possible while maintaining hollow body.

Post RDL loads to comments.

Asta F doing the official KB Swing of America at SS Event #3

CFSBK CSA Meet the Farmers Q &A is  Tonight at 6pm!

All those interested in the new CSA here at CFSBK should come on down at 6pm to meet the two farmers bringing all the delicious meats and veggies to us and get any questions they have answered by Margie and farmers Jerry and Andy.  Please RSVP to Margie(AT)Crossfitsouthbrooklyn.com if you haven’t yet!  See you tonight!

Subway Series Event #3 is SOLD OUT

If you didn’t get in to compete please come out but have the afternoon free please come out to support Team SBK.  The cheering section can only get bigger and louder this week as Team SBK looks to retain its lead of the series at CrossFit Queens!  Good luck Team SBK!

Remember next Saturday, August 27th the Subway Series comes home to SBK for the 4th and final event.  Registration opens on Sunday and will undoubtedly sell out by Monday.  We want to have our biggest group of competitors yet for the home game and bring this year’s trophy home to papa.  

Flag Football Picnic Details

We’re hosting the picnic of the summer this Sunday, August 21st.  Come out to Prospect Park for food, fun and flag football!  Check out the details below:

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CrossFit: Where Navy SEALS and Pregnant Soccer Mom’s Help Each Other Get Ripped Fast Company
Matt LaLonde: An Organic Chemist’s Perspective on Paleo Ancestry

Sarah H. during Subway Series WOD #2!

The CFSBK CSA: Meet the Farmer

Join us tomorrow for an opportunity to meet Jerry and Andy the farmer’s who will be supplying our new CSA.  Starting at 6pm you’ll have an opportunity to find out all the details about the farms and what a share includes, but here is a quick overview of pricing and logistics:

Mixed meat share: $575/4 months
Includes 15 lbs/month of Beef/Lamb/Pork (can accommodate no Pork eaters)

Chicken share: $190/4 months
Includes 10 lbs/month of chicken

Veg Share: $275/9 week share
Includes weekly box of 12-15 veggies

Pick up days will be Wednesdays from late afternoon to evening.

Shares can be shared! If you want to sign up but aren’t sure you will be able to eat all your veggies or meat, remember that you can go in with other people. We’ll post a CSA matchmaking sheet on the bulletin board in the gym so you can find each other.

To purchase a share, you’ll deal directly with the farms. Details will be posted after the Wednesday meeting.

To RSVP email Margie(AT)CrossfitSouthBrooklyn.com.

Flag Football & Picnic This Sunday!

Are you ready for some football?! Join us this Sunday, August 21st at Prospect Park.  Come eat, drink beverages and have a whole bunch of fun playing the sport of kings. RSVP to Noah(AT)CrossFitSouthBrooklyn.com.  If you want to play football let Noah know what your familiarity is w/ football on a scale of 1 (Football is the one w/ bases right?) to 5 (I played O-line for University of Phoenix Online).  Bring kids, bring friends, bring a stranger!

Register for Fight Gone Bad Today!

FGB 6 is a just over a month away and it’s time join the Fight.  Register here to join our team and begin your fundraising efforts for two great causes.  We were the number 1 fundraising team in the world last year and Matt U. was the number one individual.  Can we do it again?  We can with your help! 

Tough Titsday Sold Out!

Didn’t sign up for the upcoming cycle of Tough Titsday with Coach Margie?  Well, tough tits because it sold out in record time!  If you weren’t able to get in this go ’round shoot Margie(AT)CrossFitSouthBrooklyn.com an email with your interest in future cycles! 

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We just got Spotify at the gym! We’re working on a master playlist and we want your input. What’re your top 3 favorite workout songs?

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Shin Splints 70s Big
Big Fat Blog Post 2 Robb Wolf
Omega 3 in Fish vs. Omega 3 in Oil Stronger Faster Healthier

Take 15 minutes to find a 1RM Pull-up
or 15 minutes to work several micro sets of pull-ups
Athletes doing WU1 will substitute 5-10 kipping pull-ups or kip swings into their warm-up today

Post load to comments.
compare to 3.18.11

20 Minutes of:
5 Wall Walk-Ups with a :08 Hold
2 Farmer’s Walks, 65m (as heavy as possible)

Post Farmer’s Walk loads to comments.

 
With Guns Blazing: Team SBK after winning Subway Series Event #2!

Happy belated Birthday to Jon S!

Register for Subway Series Event #3 Today!

The registration has gone live for the next event of the Subway Series being held Saturday, August 20th at CrossFit Queens!  Team SBK went HAM this weekend to win Event #2 and is looking for a repeat win in Queens.  The event is sure to sell out quick so secure your spot today.  Register via the Subway Series EventBrite site.  Let’s bring the trophy to Brooklyn this year! 

Check out Subway Series Event #2 on Flickr

Photographer extraordinaire Dan R. created an album of the photos from this weekend’s event.  Check out all the awesome images here!  Great work Dan!

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August goal check-in:  August is halfway over how is your work toward completing your goal going?  What’s been your plan for getting your up on the Accomplishments Board on the end of the month?
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Outside the Box App Fitbomb
Chef Finds Healing in Food NY Times

Every Minute On the Minute for 20 Minutes:
1 Hang Power Clean
3-5 Burpees

The HPC’s for this workout should be heavy enough that you’ve got to really get tight and organized to perform them, but light enough that you maintain perfect form.  If fatigue sets in to the point where you’re not pulling under fast enough or things start to get a little wonky, drop some weight. Your goal for today is and SPEED and CONSISTENCY on the HPCs. If you miss a rep you can’t attempt the weight again until the following round.  If you miss 2 reps in a row you need to decrease the weight at least 10 lbs. Pick a burpee rep scheme that will allow you to complete all the work before the :30 mark.

Watch this video to see the kind of tempo we’re looking for.

Post loads and experience to comments.

Double Half Jackie from Jeff Fleming on Vimeo.

Check out “Jefff” performing a sub-7 minute Double Half Jackie!  Jeff F follows our programming remotely from his garage in Canada. How cool is that?!

Congrats Team SBK!

Team SBK took first place at yesterday’s Subway Series event at CF Long Island City.  Click this link to see how all 22 of our athletes did.  Hooray! 2 events down, 2 to go including the final event at CFSBK.  Lets keep up the strong showing at these events and see if we can’t take home 1st overall this year.  We’re ever MORE excited about all the people who have come out to participate and the first time competitors, you guys are awesome!

Meet The Farmer This Wednesday at SBK

Interested in joining the CFSBK CSA?  This Wednesday at 6pm farmer’s Jerry and Andy will come by to talk about the program and give you a personal insight into where your food is coming from.  This is a great opportunity to get involved in the slow food movement and support local sustainable agriculture! If you’d like to come by and meet them please RSVP to Margie(AT)CrossFitSouthBrooklyn.com so we can guage interest and make sure theres enough room.  To read more about the CFSBK CSA program, click here.

Picnic Next Week!

Next Sunday CFSBK is going out for a community picnic and a little optional football.  Treat yourself, your friends and/or family to a day in the park.  Catch up with gym friends and meet new folks all while getting a healthy dosage of vitamin D.  All are invited and encouraged to go!  We’re going to assume anyone who doesnt come out for this either hates America or is allergic to fun.

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“Rebuilding Your Life Through CrossFit”
Nancy Raineri is 64 years old and has struggled with alcoholism for more than 20 years. She remains sober now thanks in part to CrossFit Sonora Sports and Fitness Center in Sonora, Calif.

2×10
Add 5-15 lbs to last weeks exposure as appropriate

Post loads to comments.
(e3/4) compare to 8.6.11

3 Rounds NFT:
8 FSQ Rack Reverse Lunges, each side
8 Get Up Sit Ups, each side

Go as heavy as you can on these with perfect form.

Post loads to comments.

Malcolm’s Sandy Handstand

Check out our own Martha S on CNN discussing the historical accuracy of, “The Help”.

Onward CrossFit Soilders!

Good luck to all the SBK’ers competing today in Event 2 of the CF Subway Series! We’ve got a great crowd headed out to LIC to represent through competition and comradery.  Let us know how you guys and gals all do!

Good Luck SUPers!

Some folks are also heading down to Rockaway Beach for the CrossFit WOD SUP (Stand Up Paddleboarding) event today. Post to comments your experiences today.. and Have Fun!!

What’s your favorite Beer?
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Denver Bronco Knowshon Moreno Training at CrossFit Verve Vimeo
The Beer Post CrossFit One World
8 Hours in Brooklyn Vimeo 

Today’s Rest day WOD is to.. Talk to someone new!  This can be someone you work with but never talk to, someone you buy coffee from every day but have never introduced yourself to or anyone else that you might cross paths with today.  We live in a large and crowded city where interactions with other people (especially strangers) are taken for granted and often avoided.  Take a few minutes to try to stimulate a short (or long!) conversation with someone today you wouldn’t normally talk to.
If you put yourself out there and it’s not recieved well, don’t take it personally just try again with someone else. The WOD for today is to give it a shot and see what happens.

Post results to comments.

Coach Laurel’s Sandy Handstand

Going to the Subway Series?

Anyone who needs a ride or can offer a ride to the Subway Series event in Long Island City this Saturday should email Chris(AT)CrossFitSouthBrooklyn.com so that we can organize rides. We’re excited to see everyone come out to compete or spectate!

Announcing the Next Tough Titsday Cycle!

Ladies, it is time to get your estrogen on. This four part series is geared for beginning lifters who want to develop competency on the four barbell lifts: Squat, Deadlift, Bench Press and Press. We’ll focus on technique, how to establish appropriate warm up and work set weights, as well as the mental aspect of preparing to manage heavy loads. Titsday is a practical class using moderate volume and weight; it should complement your regular CrossFit life.

This is your chance to dude out in a women’s only environment.

For beginning lifters who have been out of Foundations at least one month and had some exposure to the movements. Limited to 5 participants.

Please don’t hesitate to contact Margie(AT)CrossFitSouthBrooklyn.com with questions.

Sundays @ 10am on: 9/21, 9/25, 10/4, 10/9
Each class is one hour and 15 minutes

Cost is $100/4 sessions

Sign up here!
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Videos from the Ancestral Health Symposium Vimeo
2011 CrossFit Games Behind the Scenes Part 1 CrossFit Journal (Free)
2011 CrossFit Games Behind the Scenes Part 2 CrossFit Journal (Free)
Everything is Terrible! Category: Exercise

For Time:
Row 500m
25 Thrusters, 45lbs
15 Pull-Ups
Row 500m
25 Thrusters, 45lbs
15 Pull-Ups

Dropping an empty barbell results in an on the spot 10 burpee penalty!

Post time and Rx to comments.
compare to normal “Jackie” 11.27.10

Spend the remainder of class working on mobility, particularly shoulder internal rotation/extension and hip internal rotation

Holy Katz! Check out Matt K at the first Subway Series Event

Check out the trailer for Gabrus‘ new MTV Show, “The Substitute“

Kipping Pull-Up Class Tonight

Join Coach Noah in his second installment of the SBK Skill Sessions.  This week we’re working on the elusive Kipping Pull-Up.  To learn more about this Skill Session, read here.  There are dtill two slots left!

Fight Gone Bad Approaches!

Every year CFSBK participates in the annual CrossFit charity drive, “Fight Gone Bad”.  For those of you who have been with us for more than a year, you’ll recognize this as one of our biggest annual community events.  After signing up on the FGB6 site, you can jumpstart your fund raising effort and begin preparing for the grueling event.  On the big day (9/17) we’ll be celebrating with prizes, custom t-shirts, BBQing and a whole lot more.

Last year CFSBK took 1st place in the WORLD for fundraising with a whopping $48,052 (seriously!) raised for chairty.  With your help, we can come back even stronger for 2011 and show the world what CrossFit South Brooklyn is all about! For more information, registration links and a look at the current team, click here!

Meet The Coaches

Do you know all 9 CFSBK coaches? Some folks on a regular schedule only get to work with a handful of us.  If that’s you, head on down to the Coaching Staff Page to learn a little more about us. 

Which coach do you work with most often?
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Annie Sakamoto, “2011 Spirit Of The Games” Winner CrossFit
An Inside Look Into CrossFit Culture Competitor
The Paleo Diet Creation Myth The Lazy Caveman
You Can’t Fix A Body You Hate Everyday Paleo
Musings Of A Powerlifter For the Love Of Cookies

5×3
Add 5-10lbs from the previous heavy squat exposure.

Post loads to comments.
(e3/4) compare to 8.3.11

2 Rounds NFT:
15 Strict Toes to Bars
15 Single Leg DB RDLs

On the RDLs go as heavy as possible with good form, hips and shoulders squared to floor

Congratulations to Maggie and Eli on gettin hitched!

Congratulations to Krishnan V on his 20 minute PR on the NY Tri this weekend. Krishan came in at 2 hours 57 minutes and left us this note: “Crossfit CERTAINLY was a factor in my improvement both mentally/physically during the training/race”

Congratulations to Ruvin and Erica on the birth of their new son (yet to be named!) and to Jack L for officially becoming “Grandpa Jack“

Farewell Michele L! We’ve loved having you in class and wish you the best back in Michigan!

SBK Does CSA!

We are excited to announce that SBK is hoping to pilot our first Community Supported Agriculture (CSA) project this September. In partnership with Herondale Farm and Sol Flower Farm, SBK would be a weekly pick up point for organic vegetables and pastured meat and chicken. You can workout and pick up your sustainably grown and raised groceries in one spot! We are so full service.

What’s a CSA?
(From Localharvest.org) “Community Supported Agriculture has become a popular way for consumers to buy local, seasonal food directly from a farmer. Here are the basics: a farmer offers a certain number of “shares” to the public. Typically the share consists of a box of vegetables. Interested consumers purchase a share (aka a “membership” or a “subscription”) and in return receive a box of seasonal produce each week throughout the farming season.”

About the Farms
Herondale Farm is located in Ancramdale, NY, not too far from Hudson. Farmer Jerry Peele raises cows, lambs, pigs and chickens on pasture using a traditional rotational grazing system. Cows and lambs are grassfed and finished, pigs and chickens primarily eat off the land with a small supplement of organic feed. Herondale leases part of its land to Sol Flower Farm, which grows a variety of organic vegetables and flowers.

About the Shares
Sol Flower Farm will offer a weekly box of veggies packed with whatever is being harvested from September through November. You’re likely to find yummy items like: summer squash, cucumbers, parsnips, beets, onions, eggplant, kale, broccoli, cauliflower, salad mix, dill, parsley, winter squash and lots more. Boxes are designed to feed 2-4 people.

Herondale Farm will have two kinds of monthly packages: a mixed meat package containing 15 lbs of a variety of steaks, roasts, and sausage from beef, lamb, pork; and a chicken package containing 10 lbs of a whole chicken plus parts and sausage. You can sign up for one or both!

All shares are 4 month memberships.

Got Questions?
Meet the Farmers next Wednesday, August 17 at 6pm at the gym. Jerry and Andy (the vegetable guy) will be down to talk to you about all the details of becoming a member. Please come by to learn more! RSVP to margie (at) crossfitsouthbrooklyn (dot) com so we can gauge interest and have enough seats.

PS You don’t have have to be a member of SBK to join – spread the word!
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Rock and Roll Youtube
Strongman Dogs Youtube