Take 20 minutes to work up to a heavy triple.  This is not a 3RM test, the emphasis is on perfect form and pulling from dead starts.  Any loss of position is a foul.

Post loads to comments.

5 Rounds for time of:
5 Deadlifts at 75% of best Triple from above
10 Burpees

Post time and Rx to comments.

New CFSBK “MisFits” Tees available in both men’s and women’s cuts. Pick one up at the gym today!

Calling All FGB Captains

We still need to hear from you!  We need everyone’s team names sent to David(at)CrossFitSouthBrooklyn.com.  If your team doesn’t have a name yet, it’s up to take the lead and nominate or choose a name.  Some ideas to help you pick a name are:

– Something related to the number of your team, or that rhymes with that number
– Something related to FGB, the movements in FGB or CrossFit exercises in general
– Does someone on your team have an interesting name? Last year Caitlin Conn’s team called themselves the “Conn Men” because it was her and 4 other dudes.
– X Factor. Go crazy, the weirder the better.

For more inspiriation, here are the names and portraits from last years teams

Here are some names so far for this year’s event:

Team 11 will now be known as, “Team Thunder, Bitch”
Team 17 will now be known as, “Dream Team Seventeen”
Team 1 will now be known as, “Team Glamour Muscles”

Finally- CFSBK’s fundraising total is currently, $32,803.00. You’d be surprised how much you can get from posting on facebook, emailing your family or even asking roomates!

This Weekend’s Schedule

We’ll be hosting the final event of the 2011 CF Subway Series this Saturday.  There will be no Group Classes, Active Recovery, Teaser Class or Platform Rental available all day.  We encourage everyone not already competing to come on out and show your support for team SBK . Be sure to wear your Skull and Crossbones tee to the event. (Be part of The Black Sea!). Also- if you’re coming and would like to help out with judging, equipment set-up/breakdown or score keeping, please email Christian(At)CrossFitSouthBrooklyn.com

September Goals

Make this a September to Remember.  Post your goals for this month on the board the next time you’re in the gym. It might be a performance goal, a health goal or even a FGB goal.  There are even about 11 people doing a Paleo Challenge this September.. lets see those names on the board, people!

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Why We Fight Lon Wagner explains what FGB6 means to families of fallen spec-ops soilders
The Pursuit of Excellence with Greg Glassman
The CrossFit Games Coming to ESPN2
Practical Tips For Living Sustainably Part 1, Part 2, Part 3, Part 4, Part 5 Robb Wolf
Dusty Hyland Talks Gymnastics Rings and “Meadows” CrossFit

Every Minute, On The Minute, For 12 Minutes
50%x2x12

Loading for today is 50% of your best triple from the 3RM on Crush Week. Otherwise, use your heaviest triple from the last cycle.  This weight should be light enough that you can explode out of the hole.  We’re training speed strength here, not heavy and slow.

Post loads to comments.
(e1/8)

2 Rounds Not For Time
30 Reverse Alternating Lunges (15e)
15 Log Roll V-Ups

Group Shot From Our Most Recent Beyond The Box Field Trip, Surfing!

Registration for Subway Series Event 4 is Live!

The much anticipated finale of The 2011 CF Subway Series is this Saturday at CFSBK.  Competitors from local gyms will go head to head in the CrossFit benchmark, “Fran”.  We can’t wait to see a huge showing of CFSBK competitors and spectators at this event. Currently we’re tied for 1st place with CrossFit Virtuosity, whoever takes this event takes the whole series!

Registere Here!

Volunteers Needed!

We’ll need some hands on deck for this Saturday to help with registration, equipment set up and score keeping.  If you’re available this Saturday, please email Christian(AT)CrossFitSouthBrooklyn.com.  Thanks!

Attention All Fight Gone Bad Team Captains

Please email David(at)CrossFitSouthBrooklyn with your team name and where everyone on your team will be starting the workout.  Please get at us no later than this Friday with your team information. We’ll need it to form heats which we’ll publish early next week.

Upcoming Strength Cycles

Coach Jeremy’s A cycle is sold out but we’ve still got room left in the B and C cycles as well as the Strength Intensive Continuing ED programming with both Coaches Margie and Jeremy. Get on it, strong people!

Do you have any suggestions for our next Beyond The Box Field Trip?
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Handstand Virtuosity CrossFit Journal Preview
Touchdown CrossFit with Knowshon Moreno CrossFit Journal Preview
The Science of Practical Application Whole9
Lamb Burgers with Pistachio Pesto CrossFit Invictus

Melissa L, Tough as Nails

Fight Gone Bad House Teams 19 and 20!

Team 19
Noor Alam
Daniel Olmstead
Barbara Kryszko
Nino DePaola
Nate Oseep

Team 20
Phil Catelinet
Tom Shpetner
Joy Mele
Colette Komm
Scott Lundhagen!

Fignt Gone Belated (updated)
Lana Zellner
David Mcgrath
Katie Mears
Alexander Tilney
Charmel Rogers

As of right now, everyone we have on our list has been placed on a team.  If you signed up and aren’t on a house team yet, please contact David ASAP!  There are a few “anonymous” players which may or may not be legitimate submissions, if that’s you please contact me and update your information on the FGB6 site.

Fundraising Update

CFSBK is in 2nd place worldwide with a whopping $29,839.00 raised for charity!  This is a tremendous effort from our affiliate team and we’ve still got time to keep making CFSBK history!.  Currently, out of 104 members, 43 have stepped forward and raised funds for charity while 61! have big donuts next to their names.  That means less than half our team is carrying this effort.  Remember no amount of fundraising is too little and the point of this event is to come together to help others, not just participate in another workout.

Here are our top 10 Raisers:
1. Matt Ufford $21,903
2. Peter Mattis $950
3. Yoshi Stone $710
4. David Osorio $700
5. Isaac Wayton $575
6. Chris Paschke $500
7. Maxwell Knight $385
8. Melissa Loyd $380
9. Josi Stone $375
10. Charlotte Kaiser $300

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The ISR is one of the charities associated with Fight Gone Bad 6.  Below is the preview for “Sterling’s Story”, a touching story for all, especially parents.
A Preventable Tragedy? Infant Swimming Resource, Sterling’s Story CrossFit Journal Preview

Learn more about the ISR at their official site.

Coach Jeremy gets ready for Subway Series Event 3

Good luck to everyone going surfing today at Rockaway beach! Post experience to comments!

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
1 SLOT LEFT

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
8 SLOTS LEFT

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
7 SLOTS LEFT

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

Strength Intensive, Continuing Ed

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!

Contact Jeremy or Margie for more information.

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

_________________

What are your plans for your day off?
_________________

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.

_________________

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?
_________________

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.
_________________

It’s September! Post goals to comments. 
_________________

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!

_________________

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!

_________________

August is coming to an end.  How’d you fair with your August goals?
_________________

Robb Wolf Answers Your Paleo Diet Questions Mark’s Daily Apple
Good Egg, Bad Egg Fooducopia