30 reps for time of:
Clean and Jerk 135/95

7 Minute Cap

This WOD is ideally done incredibly fast, in 2-4 minutes or less, which is why we’ve done a 3-4 minute cap on her before. You can scale this to be able to achieve the desired result or, maybe today you go for a heavier weight and gut it out…if you’ve got the guts. Either way your goal should be to STAY ON THE BAR…you only need to chalk up once before the clock starts. No water breaks during Grace.

Post time and Rx to comments.
compare to 6.3.11

Joe O goes overhead at the CF Subway Series Event in Long Island City

We saw an absolute storm of PRs happening on the “Helen” leaderboard for the ladies this week.  Here are some of the top time put up by our femme fatales:

Melissa L: 10:04
Ellie M: 10:06
Christine D: 10:17
Jess F: 10:36
Jackie Z: 11:31
Kate D: 11:50

The CFSBK CSA Has been approved!

We’ve reached critical mass and the farms have agreed to host their CSA programs at CFSBK.  The first pick up will be on Sept. 7th or 14th, if you didn’t recieve an email from Margie about this yesterday and are interested in joining, please email her at Margie(AT)CrossFitSouthBrooklyn.com

Fight Gone Bad House Teams 12 and 13!

Team 12
Matt Katz
Katie Mohrhauser
Stephanie Paddock
Scott Jackson
Carlos Guerra

Team 13
Rickke M
Inka Hodes
kristen silverman
Nick Peterson
Nick Pines

Have you signed up for Fight Gone Bad yet?  If you plan on it, doing it TODAY is the perfect time to sign up.  If you procrastinate too much there might not be time to get an awesome shirt printed with your team’s name on it. Also- we recieved some notifications about people who joined the team but there was no name left on the submission form.  If your name is not listed here, you’re not on our team yet! Email David(AT)CrossFitSouth Brooklyn.com to get that squared away.

Our Affiliate Team total is at $3,135.00 raised for charity. Great work team!

Here are our top 5 Fundraisers so far:
Peter Mattis $850
Chris Paschke $500
Yoshi Stone $450
David Osorio $400
Maxwell Knight $450

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Rugged Maniac 5K Race coming to Brooklyn
New York’s Failed Earthquake Response Test NY Times
A Pull-Up Contest For Those Who Train On The Streets NY Times
Here in Red Hook Kickstarter
Caveman Diet Draws Grunts From Nutritionists Chicago Tribune
Why Do We Like The Taste Of Protien? Wired

3-3-3-3-3

Five attempts to find a 3RM!

Post loads to comments.
compare to 8.17.11

Congratulations to Rebecca R and Daniel O on the birth of their new son, Elliot Bristow Olmstead!!!

Fight Gone Bad House Teams 9, 10 and 11!

Team 9
Shawna Scheidel
Sean Buchanan
Jason Horowitz
Justin Ziccardi
Noah Abbott

Team 10
McDowell Myers
Peter Hoppmann
jaclyn zerillo
Chris Paschke
Craig Canton

Team 11
Joshua Lahey
Sarah Archenbronn
Yoshi Stone
David Makowski
Rob Nugent

A Call For Volunteers!

As many of you know, this Saturday is the final event of the Subway Series at CFSBK.  In order for the gym to run a great event we’ll need some volunteers to help with registration and judging.  If you’ve got some time on Saturday between 9am and 1pm we would love a few extra hands to help us out.  Please email David(at)CrossFitSouthBrooklyn.com to sign up as a volunteer.  Thanks!

Labor Day CFSBK Surf Trip!

Class Schedule Updates

There are no classes this Saturday for the final event of the CF Subway Series.  There will also be no Active Recovery next Tuesday night.  To see all the upcoming schedule changes, please check out the Class Schedule page which lists all upcoming holidays and events that affect the our calendar.
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The Affects of Abdominal Exercise on Abdominal Fat NSCA
Born, and Evolved to Run NY Times

Vitals
Height: 5’8”
Weight: 165-170
DOB: 12/12/72
Born: Astoria, Queens
Grew up: Queens and Jersey
Places of Higher Learning: Natural Gourmet Institute and CUNY Kingsborough (Exercise Science)

Chris on Zen and the Art of Motorcycle Maintenance:

“I had always been kind of a “dreamer” and not a “doer”. The author tries to reconcile between romantic notions of quality (or, what is “good”) and pragmatic notions of quality and develop a view point and way of living that includes both. I became focused on being less “romantic” than I had been in the past after reading it. It was kind of like…I wanted to still see the world as a beautiful, sometimes mysterious place, but also learn how to function in it and achieve goals in a way that was as productive and useful as possible. I became more goal oriented and action based than I had been. Also I stopped throwing away old stuff and started repairing or learning how to repair it.”

On the surface, Chris’ life is all zig zags, but when you look closer, you find that his ability to turn his instincts into opportunities is the thru line that creates cohesion.

Raised in a milieau of broken homes and rooftop play, Chris’ family was no exception. Early on, his parents split, and he and his brother were raised by his Mom and Stepdad. A pudgy kid, Chris was into oreo cookies, his bmx mongoose, punch ball, imitating WWF with his friends and Manhunt – a game that involved chasing each other from roof to roof around the neighborhood, parkour style. It was a chaotic youth of parent/child clashes, family alcoholism and book report avoidance.

Late in his childhood, Chris’ Mom and Stepdad moved the family to Jersey, which resulted in serious culture shock. People in Jersey were friendly. They, like, smiled and said hi. It creeped Chris out. Maybe that’s why he fled back to Yonkers after a final bout with Mom, who’d really had enough of Chris’ affinity for stirring the pot. (Don’t worry, they patched things up later.)

At that point, Chris made the decision to earn a living rather than get into debt over school loans. He was living with a girl, making good money working with his Dad in retail and growing up. The girl didn’t last too long and he ended up back in Jersey with another girl who became his wife and eventually birthed his two kids. Wife, job, then kids… yeah, a lot was happening in his early 20’s. But the growing up thing was taking place on an interior level as well.

On the Road was the first novel Chris picked up, read and enjoyed. It was a revelatory experience for him – enjoying a book. He started reading more, studying eastern philosophy and exploring his definition of health. Finally, the pudgy kid who was always a little uncomfortable with is shirt off began to prioritize how he ate; it was vegetarianism that first took hold. For Chris, vegetarianism was primarily about health. He was quickly shedding his youthful attachments to candy and wrestling in favor of yogurt smoothies and yoga. He started cooking, developing compassion, and he let everybody know about it. Yeah, he got a little grandiose about the whole thing, but he’s toned it down since then.

So Chris was doing his hippy, veg, yogic thing with his wife, the food network was starting to boom and he was working retail. Cool, but the retail thing was getting old. Maybe it was time to do something else. Why not build on what he had going in his personal life and go to culinary school? He could go to school, become a chef and then get a show on the Food Network. Perfect. So he enrolled in the Natural Gourmet Institute. Step one, check. Next, internship and then job at Candle Cafe, the dream restaurant. Step two, in progress. Except… life in the restaurant biz was damned hard with little financial reward. Rude awakening number one. But he was happy, so he kept going.

On the personal front, Chris was starting to feel unwell as a vegetarian. His sleep was bad, he was losing too much weight and he realized if he wanted to be healthy, he needed some animal protein. He started with eggs and dairy, expanded to fish and so on. Once gain, the personal influenced professional: Chris decided it was time to learn how to cook animals. He left Candle Cafe, did a brief, overwhelming stint at a BBQ place, and landed at Cafe O, an organic cafe uptown.

The kitchen at Cafe O was crazy. Chef Michael was slinging booze, everything was all over the place and Chris absolutely loved it. He proved himself worthy by working his way up the stations to Chef’s side. Things were going great – Step two totally in the bag. Until the chicken incident. See, Chris had On Principle skipped the butchering classes at Natural Gourmet, so when he had to halve a chicken for the first time at Cafe O, he nearly halved his left hand in the process. He fled in a bundle of bloody napkins, skipped the emergency room and nursed his wounds at home, too embarrassed to go back to the restaurant. A few days later, the Chef called and told him to get his butt back in there, all was ok.

Except that it wasn’t. Weird stuff was going down at Cafe O that lead to Chef Michael’s departure with Chris on deck to be chef (finally, Step two!). Then one day the kitchen was mysteriously on fire, the place closed down and Chris had to steal back his knives before they were sold on auction. He found a payphone, called Candle Cafe and asked if they were hiring. It turned out the head chef was getting ready to leave, so back he went to train up for the job. Step two was finally going to happen.

Life at home, however, was not so good. His marriage was ending and he was pretty depressed.

Enter Jess.

At the restaurant, she was a hardass to everyone else, but all smiles with Chris, always asking him to hang out. Chris didn’t know what “hanging out” meant. He was married and a dad barely out of his teens; he never really had the chance to “hang out.” The idea weirded him out. Plus, he was too depressed, so he kept saying no. One night, he said no as usual, got in his car and was driving home when he suddenly thought “What am I doing? What am I going home to? I should just go and meet people, what the hell.” So he turned around, went back to the restaurant and waited for Jess to get off work. They went to Bull McCabe’s, immediately fell into hours of conversation and that was that. A latina girl with mid-western sensibilities. Chris was in.

Now the restaurant gig wasn’t really jiving with single Dad life. It’s tough to see kids on the weekend when you’ve got to work the brunch shift; it was time to find something new. Chris tried other options in the food world, but it just wasn’t for him. Step three – off the table. Instead, he did what anyone would do: collected unemployment. He had lots of time, so he joined a gym (the infamous Urban Total Fitness) and started working out. Characteristically, he got so interested in working out that he thought, why not try to earn a living at it? He went back to school for Exercise Science and figured he’d be a trainer. Just as with cooking, it was a rough start financially and he nearly threw in the towel. Rude awakening number two. But he kept at it (with Jess’ support) and finally started to earn something of a living.

He heard about CrossFit through T-Nation and started playing around with it. He and his buddy Izzy (now an owner of CF 718) used to do WODs together at NYSC until Chris found out about CFSBK. He stalked us for a while and finally came in for a teaser, where Jacinto kicked his ass. Again, he totally loved it. He and David kept up an email correspondence as Chris tried to figure his way into the place. His persistence yet again paid off, and now he’s a permanent fixture.

Parting shots:
Almost went to school for engineering.
Owns two motorcycles, one that works and one that doesn’t.
Recently took up surfing.
Metallica and Slayer are some of his fav bands
Plays guitar and was in some punk bands as a kid.
One of the original b-boys.

Favorite way to eat eggs:
Poached so the yolks are thick and unctuous with rye bread to sop it up. Or else fried easy.

3 Rounds for time of:
Run 400m
21 Kettlebell Swings, 1.5p/1p
12 Pull-Ups

Post time and Rx to comments.
compare to 6.5.11

“Helen” Demo CrossFit

Patrick gets to the Muscle-Ups at Event 2 of the CF Subway Series

Welcome back Coach Shane from the Functional Movement Screen certification he attended this weekend!  We can’t wait to learn and then apply the new insights he learned from this fantastic seminar!

Thanks to everyone who came out to Prospect Park yesterday for the community picnic and “Paleo Pigskin Flag Football Tournament”! Look forward to details on the next community outing.. Labor Day Surfing!

FRAN!!!!!!!!

The final event for the CF Subway Series is happening this Saturday at CFSBK.  The workout is “Fran” so as you might have expected, slots are going FAST.  If you plan on competing, please register ASAP as it might be sold out before this evening! There will be no normal Group classes, Teaser class or Active Recovery on Saturday.

Miranda talks about and does Fran (With a special ending) CrossFit

Fight Gone Bad House Teams 7 & 8

Team 7
Dan Betz
Daniel Halioua
Eric Lau
Jenna Jerman
Isaac Wayton

Team 8
Paul Roberts
Christine Denahan
Felipe Cruz
Joe Williams
Charles Graham

Good luck, comrades! 

Haven’t registered yet? Team CrossFit South Brooklyn is already up to 62 athletes and new teams are being formed every day.  The sooner you sign up the sooner your team placement will be assigned.  We can’t guarantee folks who sign up at the 11th hour will get a shirt due to time constraints on printing!

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Jenni Y’s Pregnant Pull-Up Progression CrossFit
Kristan Clever does a 7:41 Isabel with 135lbs CrossFit
Hollow Body Position, Part 1 CrossFit Journal Preview

5 Rounds for time of:
7 Squat Clean Thrusters
30 Double Unders

These are strict Thrusters coming out of the hole. Choose a weight that challenges you but doesn’t require jerking, ya jerk.

Post Rx and time to comments.

CFSBK Community Picnic and Paleo Pigskin Flag Football Tournament Today!

Announcing Fight Gone Bad House Teams 4, 5 and 6!

Team 4
joel wertheimer
Melissa Loranger
Jason Zevin
Shane Williams
Robert Fasone

Team 5
Dan Evans
Joshua martinez
Vincent Dugan
Keith Walter
Juliana Agudelo

Team 6
Nikki Stevens
Marc Messinger
Ben Whitney
Marcos Martinez
David Fung

Calling all ladies!  We need you to step up to the plate and Register for FGB.  There are 14 women registered compared to the 27 men who have signed up.  Don’t sleep on this!

Tied For First Place!

Team SBK and Team Virtuosity are coming into the final event of the 2011 CF Subway Series TIED for first place!  We need a big showing both in competitors and SBK spectators (BLACK SEA!) to take home the big W! Register Here
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How To Print a Bicycle SlateV
The above video was written, filmed and produced by our own Krishnan V!

2×10
Add 5-10lbs from the previous volume exposure

Post loads to comments.
(e4/4) compare to 8.13.11

5 Rounds for Time of:
5 Dumbbell Hang Power Snatches, each arm
10 Box Jumps

Post time and Rx to comments.

“Chantzy” checks out the new CFSBK log books

Fight Gone Bad House Teams #’s 2 and 3!

Team 2
Chris Artis
Mike Mishik
Rob Israel
Stella Zawistowski
Kate Denny

Team 3
Christine Naclerio
Jessica Fox
Dave McGrath
Brian Zimbler
Ian Landau

Good luck guys! You’ll get more information about your team and responsibilities shortly!

So far Team CrossFit South Brooklyn has raised $1,905!  Our highest fundraisers so far are: Peter Mattis with $850, Chris Paschke with $500 and Yoshi Stone with $225. Excellent work fellas!

Good Luck Team SBK!

Our weekend warriors march out to CrossFit Queens today for event #3 of the CF Subway Series!  Best of luck to all those competing today as well as a special thanks to everyone heading out to support SBK. (The Black Sea!)

Picnic Tomorrow!

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Many people are often intimidated or don’t know where to start when it comes to fundraising.  Do you have any advice to help people get the ball rolling?

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