Warm-up 1 or 2

Then,

3 Rounds for Time of:
10 Shoulder to Overhead 135/85
20 Box Jumps 24″/20″
30 Kettlebell Swings 24/16 kg
1/3 mile run
1/3 of a mile is 1 lap around the block

David goes upside down at our last CF Gymnastics Cert!

Remember there are NO group classes tomorrow.  Enjoy your Labor Day holiday! 

Happy Birthday Coach Margie!

Coach Margie has been an integral part of SBK since it’s start at the Brooklyn Lyceum.  Over the last few years she has grown into an awesome strength and nutrition coach.  Happy Birthday Margie and here’s to many more! 

Gymnastics Cert at CFSBK: The Jeff Tucker Experience

On November 5th & 6th CFSBK will be proudly hosting our second Gymnastics Certification.  Join Jeff Tucker and his crew for two days dedicated to mastering handstands, ring and bar inversions, the paralletes and more.  Tucker is an amazing instructor and a hell of a fun dude and he and his team run an informative and fun weekend guaranteed to get make you a better gymnast.  You can register for the seminar HERE!

Also Tucker and the GSX crew have an awesome Gymnastics Blog with a ton of information that’ll improver your skills check it out at CrossFit Gymnastics

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What are your plans for your day off?
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What Happens at a CrossFit Gymnastics Cert? CrossFit

Warm-up:

WU 1 or WU 2 x 5 Rounds 

Complete 1000 Single-Unders

Box Squat 101

5-5-5-5-5

Work up to a moderately heavy set of five.  Athletes must pause at the bottom.  Focus on exploding out of the hole.

Post loads to comments.

Read ‘Em and Weep: Strength Cycle Totals

Fight Gone Bad House Teams 17 & 18 Announced!

FGB House Team 17
Margie Lempert
David Osorio
Ben Granger
Allen Gaoiran
Peggy Jean-Louis

FGB House Team 18
Andrew Migdail
Laurel Madar
Deepak Thakran
Jessica Bailey
Teresa Belling

We also have 3 people waiting to be placed on a team.  If you’re on the fence about signing up there’s no better time than now to join the Fight!  Register for Fight Gone Bad 6 HERE.

The deadline to sign up for Fight Gone Bad 6 and get on a house team is Friday, September 9th.  Any sign-ups after that will be for Fight Gone Belated.

Fight Gone Belated!!

If the date is holding you back from participating in FGB 6 this year then join us for Fight Gone Belated 3!  This is an opportunity for those who can’t do the workout on it’s scheduled date of 9/17 but still want to do FGB.  We have have 3 people signed up so far and as soon as we have one full team of 5 we’ll announce the first team!  The date of FGBelated will be determined once all the teams are set. 

Don’t let the date hold you back from getting in on a great event!  Register HERE and email David(AT)Crossfitsouthbrooklyn.com to inform David that you’ll be fighting belatedly.

Upcoming Strength Cycle Dates Announced

Do you want to get strong?  REALLY strong?  Spend 8 weeks with Coach Jeremy focusing on your Squat, Press, Deadlift, Bench Press and Power Clean.  September will see the start of 3 new cycles.  The dates are listed below and you can register for the program right HERE! 

Upcoming 3x Per Week Cycles
Cycle A  (Novice)
9/12/11 – 11/4/11
Mondays and Wednesdays from 7:00-8:30pm
and
Fridays from 6:00-7:30pm

Cycle B  (Intermediate/Advanced)
9/13/11 – 11/6/11
Tuesdays and Thursdays from 7:00-8:30pm
and
Sunday from 10:00-11:30am

A/B Cycles are $600. ($300 paid out twice over 2 months)

Upcoming 2x Per Week Morning Cycle
Cycle C
9/12/11 – 11/2/11
Mondays and Wednesdays from 6:30-8:00am

$400 ($200 paid out twice over 2 months)

If anyone is confused as to which cycle they belong in, they can contact Jeremy(AT)Crossfitsouthbrooklyn.com to discuss placement.

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Getting Organized Before Squatting: The Two-Squat Squat MobilityWOD

CFSBK is Currently in 3rd Place in FGB Fundraising!

We’ve still got two weeks (and 1 day) to go until Fight Gone Bad 6 and the CrossFit South Brooklyn Affiliate Team is in 3rd place overall in worldwide fundraising with $22,385.22!  Thank you so much to those who’ve been raising funds so far.  If you’re still at $0 you can start your fundraising today.  Why not donate to yourself or even put a few bucks in your CFSBK BFF’s account? 

If you haven’t signed up for Fight Gone Bad yet it is not too late!  You can register HERE and we’ll put you on an affiliate team.  The next house teams will be announced this weekend! 

CFSBK Fight Gone Bad Fundraising Leaderboard

1. Matt U.-16,600.22
2. Peter M-$950
3. Yoshi St.-$600

Incredible work gentleman! 

Chris P.: Why I’m Doing Fight Gone Bad 6

As the 10 year anniversary of 9/11 approaches, I reflect on how this country has changed; the losses on the grand scale, and also the very personal loss of my Uncle Richard Klares.  When I see the young people who have returned from war with lost limbs and irreparable damages, I feel helpless and frustrated.  When I hear stories of young families being separated and challenged by loss, I feel angry.  Channeling this negativity for the greater good, I have joined the Cross Fit team in their fundraising efforts to support our soldiers. 

Please take a moment to learn about “Special Operations: Warrior Foundation“, which raises money for injured soldiers and bereaved families.  The money goes to immediate financial assistance, bereavement services, rehabilitation, mental health services and education programs for veterans and surviving children.

Chris P. is a recent addition to the CFSBK family and has raised $500 half putting him halfway to his goal of $1000!  Great work Chris!

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What’s movement is your moneymaker in Fight Gone Bad?  What movement gives you the most trouble?
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10 Best Mobility Exercises for Runners Competitor
WOD Talk Magazine’s Free Issue #2 WOD Talk

Warm-up
Move 1 sandbag from the roll-up gate to the lobby at the top of each round of WU1 or WU2

DB Press
(5-5-5) 10-10-10
Try and increase load each set but do not load beyond you ability to execute sets with proper form

Partner Workout

3 Rounds NFT each of:
Row 25/20 Calories
20 Overhead Walking Lunges 45/25
10 Strict K2E or T2B (Partner assist if needed)
:20 Hold Inverted Pike on Box
Partner 1 does one round while partner 2 rests, then vice versa until they’ve both completed 3 rounds

Post DB Press loads and WOD Scale to comments.

Mel lifts HEAVY!

We’re Closed for Labor Day But Join us for Surfing!

There will be NO group classes on Monday, September 5th as we’ll be closed for the holiday.  Don’t cry, dry your eyes because it’s a perfect day to join Jess Fox and a bunch of your CFSBK besties down at Rockaway Beach for the CFBSK surf trip! Email Jessica(AT)Crossfitsouthbrooklyn.com for more info on that. 

Still Time to Sign-up for the CSA at CFSBK

There’s still time to sign up for SBK’s CSA! Please email Margie(at)crossfitsouthbrooklyn.com for Herondale Farm and Sol Flower Farm Agreement Forms.

Deadline for Meat Share is Sept 9
Deadline for Vegetable Share is Sept 12
Deadline for Chicken Share is Sept 16

First drop off date for Vegetable and Meat will be Sept 14 from 4-7pm. Please bring your own bags for vegetable collection.
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It’s September! Post goals to comments. 
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My Athletic Life: Articles/Interviews/Reviews for Crossfitters My Athletic Life
Try Something Else 70s Big
Prescribing Exercise to Treat Depression NY Times
How Bad Do You Want It? Vimeo

Warm-up:
WU1 or WU2 x5
Add 6 Kip swings to whichever Warm-up you’re doing.

Box Squats 101
5-5-5-5-5
Work up to a moderate set of 5

Radikha comes up out of the hole.

Strength Cycle Total Tonight

It’s time!  8 long hard weeks have all lead to tonight.  Come out and watch the men and women of Jeremy’s strength class lift heavy sh…stuff.  The Total starts at 6p and is way more fun than that Law and Order marathon you were planning on watching.   We wish all tonight’s lifters the best! 

KSK Khares Kharity Drive: The Fight Gone Bad Never Nude Challenge

Reigning FGB fundraising champion Matt Ufford is back at it again.  His blog Kissing Suzy Kolber is using it’s annual week-long chairty drive to support Fight Gone Bad for the second year in a row.  Check out the video chronicling Matt’s awesome achievement from last year and to find out read the KSK rundown of this year’s charity drive right here.

CFSBK Shwag

All T-shirt and tank top sizes are in back in stock including the new CFSBK “Misfits” style t-shirt.  We’ve also got logbooks (That’s right Pete!).  Treat yourself or someone else to a little SBK shwag.  Not to mention they make perfect Labor Day gifts!

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A Short History of Polyface Farms: An Interview w/ Joel Salatin Robb Wolf
Real Food Education w/ Joel Salatin Robb Wolf
Elitism or Independence w/ Joel Salatin Robb Wolf
Homo Erectus Processed Foods like Humans Bloomberg
Whole 9 Seafood Trifecta Whole 9

We’re gonna get you! 

Happy Birthday Jenna M.!!!

No Active Recovery Tonight 🙁

Due to the Fox crew and King David being out of town there is no AR tonight.  Active Recovery will return with a vengeance on Saturday, September 3.   Until then, mobilize your business.

No Classes on Labor Day

Trainers need a break too.  CFSBK will be closed on Monday, September 5th.  That gives you no excuse to not take advantage of the offer below!

Get Stoked for the CFSBK Labor Day Surfing Trip! 

Get in touch with your inner Johnny Utah and join us Jessica Fox and over a dozen others as they head out to Rockaway Monday, September 5th for a day of surfing with Frank and the guys at New York Surf School.  The session will run from 11am-1pm and will be $70 (board, rash guard included).  They provide the boards and a rash guard so all you’ll need is water and a post-wave-riding snack.  Plan to stay after the lesson to chill out with the SBK crew in the surf and sand of sunny Rockapulco.  Contact Jessica(AT)crossfitsouthbrooklyn.com if you want to find out if you’re a goofy foot or a regular.

October Foundations Dates Announced!

Tell your friends!

October Evening Foundations
10/11/11 – 11/3/11
Tuesdays and Thursdays from 8:00pm-9:15pm
Register Here!

October Morning Foundations
10/11/11 – 11/3/11
Tuesdays and Thursdays from 7:00pm-8:15am
Register Here!

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August is coming to an end.  How’d you fair with your August goals?
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Robb Wolf Answers Your Paleo Diet Questions Mark’s Daily Apple
Good Egg, Bad Egg Fooducopia

Warm-up
Add 6 Kip Swings to the top of each round of your warm-up

Kettlebell Swings 101
Ring Push-Ups 101

15 Minutes of:
20 KB Swings
10 Ring Push-Ups

Post load to comments.

Marian L. Walking the Walk at SS Event 1

We’re back on our regular group class schedule today!  All classes meet at their regular times. 

Happy Belated Birthday to Greg N. and new dad Daniel O!

Strength Cycle Total This Wednesday!

8 weeks have gone quick and Jeremy’s intrepid Strength Cyclers have been squatting, deadlifting, pressing, benching and cleaning in preparation of this Wednesday’s Total.  Come watch and hoot and holler and show your support as these men and women try and set new PRs in their Squat, Press and Deadlift.  The fun starts at 6p!

2011 NYC Barefoot Run

On September 24-25th, NYC is hosting a 2-day “Woodstock of Wild Human Animal Mayhem” all centered around barefoot running.  There will be clinics, lectures, and a run on Governor’s Island.  Join presenters Christopher McDougall, Dr. Daniel Lieberman, Erwan Le Corre as well as BOTH Barefoot Ken and Barefoot Ted Bob and many others.  For more information and registration go here. 

Fight Gone Bad House Teams 14 and 15

Team 14
Asta Fivgas
Ryan Piester
Ariel Kalishman
Bjorn Bellenbaum
Earl Loria

Team 15
Dan Langevin
Matt Ufford
Billy Keefe
Charlotte Kaiser
Sameer Parekh

The CrossFit South Brooklyn Affiliate Team has cracked into the top 25 affiliates in fundraising with $4,655.00 raised! We’re sitting at 23rd overall and edging our way up.. watch out CrossFit Providence!

Top 5 Fundraisers:
Peter Mattis: $850
Yoshi Stone: $650
David Osorio: $600
Chris Paschke: $500
Josi Stone: $325
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Which hit you harder: Irene or Jacinto Storm?
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Earning the Right Iron Maven
Understanding Your Fascia Running Times
As Farmer’s Markets Boom, Some Fear a Glut NY Times

Red Hook

CFSBK is Closed Today!

If you were going to write a workout named “Irene”, what would it be?

21-15-9 Rep Rounds for Time of:
Thrusters, 95/65
Pull-Ups

Post time and Rx to comments.
compare to 5.23.11

ALL HAIL FRAN!

NO Subway Series Event Today

Due to the MTA shutting down public transportation today at noon, the final event of the 2011 CF Subway Series has been postponed until 9/10/11. Competitors will receive more information about the updated plans via eventbrite.  We’re still going to run “Fran” as a pretest for everyone today.  You’re welcome? Also, there is NO Active Recovery OR Teaser Today

Post Workout Meal at Bierkraft

Bierkraft is making a special paleo meal to refuel after Fran today! Get a half chicken, tropical jicama slaw and bacon sweet potato salad to satisfy your big hunger PWO. Big thanks to Ben G, co-owner of Bierkraft and SBKer extraordinaire for setting up this special!

“IRENE”

Because SBK is in a category C flood zone, we’re going to ask folks who show up today to help move some equipment so that should Degraw Street flood we don’t lose all anything. Thanks for your understanding and support! Also, we are not planning on being open tomorrow (Sunday) Stay tuned to the blog for more updates.

Stay Safe everyone! Are you in a Flood Zone? What are your Irene Plans?

CrossFit South Brooklyn Team Total: $3,445.00

Subway Series Event 4 is Postponed!

Due to the MTA shutting down public transportation tomorrow at noon we’re going to have to cancel the Subway Series.  Many folks competing from other gyms won’t have any way to get back to their homes after the event.  The new date for Event for will be 9/10/11 at the same times.  Color us bummed!

We’ll be running a normal Group Class Schedule tomorrow with the exception of NO Active Recovery or Teaser Classes.

Fight Gone Bad House Team 13

Samir Chopra
Shawn Sadjatumwadee
mindy shikora
Melissa Lloyd
Dan Reshef

Post Workout (Pre Irene) Meal at Bierkraft..

Bierkraft is making a special paleo special on Saturday! Get a half chicken, tropical jicama slaw and bacon sweet potato salad to satisfy your big hunger PWO. Big thanks to Ben G, co-owner of Bierkraft and SBKer extraordinaire for setting up this special!  Since there i no subway series, lets not leave ben out in the rain on this one, stop by Bierkraft and get your PRE-Irene Half Chicken!

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Which Cooking Oil To Use? The Natural Recovery Plan
The Science Behind Hangovers BBC
Thoughts on America’s Most Obese Region NPR
New Study Finds Best Sunscreen Is Layer of Human Blood
Daniel Frankels Home CrossFit Gym CrossFit
I’m Really Happy: Amy Dracup CrossFit Games