5-5-5-5-5
Low Bar Squats Today

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compare to 9.24.09

Accessory Work
Ring Work
A. Inversions 5 Holds
B. Skin The Cats 3×3
C. Front Levers 5x :10

The Chocolate Milk Thistles

Congratulations to Brian Scott for winning his company's 3 month pedometer Step to Health Challenge.  Brian destroyed the competition, even beating second place by well over 700,000 steps.

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Did Humans Evolve to Be Long Distance Runners? Mark's Daily Apple
You Walk Wrong and Your Shoes are to Blame Fitness Spotlight

Turkish Get-Ups

Novices will be learning this movement, experienced athletes will be experimenting with different weights, reps and implements.

Accessory Work
WU: 3 R NFT
10 One Arm DB Push Presses, Each Arm
1:00 Dead hang

Hip Mobility

Pull, Peter!

We have one additional prize for Fight Gone Bad. Whichever athlete who competed last year and had the largest increase in score/performance will receive a sports massage. Thanks to Carlos G for organizing this.

Please check out the Lost and Found today.  We've got tons of water bottles, glasses and clothes that had been left in the locker. 

If you haven't picked up your gymnastics grips yet, please do!  Because they all look a like, please write you name or initials on your pair with a permanent marker.

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Iceland Annie's Sandbag Uphill Sprint CF Games
2009 Women's Triplet, 3rd Heat Cf Games

Email: Info(at)CrossFitSouthBrooklyn.com
For all inquiries regarding Membership, Teaser Classes, Private Training, Merchandise and Traveling CrossFitters

Email: David(at)CrossFitSouthBrooklyn.com
To contact David directly regarding events and programming.

CrossFit South Brooklyn is located at:
597 Degraw Street (Between 3rd and 4th Avenues)
Brooklyn, NY 11217

Subway:
 R  to “Union Street” or  2   3   4   5   B  or  Q  to Atlantic Ave

View Larger Map

A.rmed A.nd DangerA.S.S.

Congratulations to Mike V. for becoming Sergeant!

What kind of Bike do you have and what do you use it for?

3-3-3-3-3

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compare to 5.23.09

Accessory Work
Tabata Sit-Ups
a: PVC b: Unanchored C: Anchored
Foam Roll

The Chocolate Milk Thistles v. Queen Anne's Revenge

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Fight Gone Bad IV at CFSBK Sameer P
"Linus" goes up on CrossFit Mom

As Many Rounds in 12 Minutes as Possible of:
20 Walking Lunges
10 Burpees

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Accessory Work
1500m Pace Row
Pick a start Split time and drop :10 every 300m
Keep your stroke rating below 20 s/m
Start Split Options:
A: 2:20, B: 2:30, C: 2:40, D: 2:50

1:00 Rest Interval

Wall-ball, 10 ft target (Reps)

Sumo deadlift high-pull (Reps)

Box jump (Reps)

Push-press (Reps)

Row (Calories)

In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.

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compare to 6.19.09 and 9.27.09

Brooklyn Represented Hard this Year at Fight Gone Bad IV

Gym Fund raising Total: $26,826

Top Fund Raisers
1. Matt Ufford: $8,251 (Top Fund raiser in entire US and Canada)
2. JR McKechnie:  $3,101
3. Jim Ryan: $1,490
4. Brian Scott: $1,355
5. Gerrit Gillis: $1,150

Top Females Rx'd
1. Nicole Shannon: 253
2. Anne Williams: 249
3. Charlotte Kaiser: 227

Top Males Rx'd
1. Nick Peterson: 355
2. Scott Lundhagen: 340
3. Dan Reshef: 338

Thanks to all the participants, volunteers, friends and family who made this year's fight even bigger and better than last year!

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NYC Paint Ball
The Toxic Avenger Musical
HAIR The Musical

Are you ready?

Fight Gone Bad Movement Standards

Concept 2 Rowing:
Range of Motion Standards: None

Wall Ball:
Range of Motion Standards: Squat below parallel, Medicine ball hits above bottom border of target.
Scaling Options:
Men's RX'd: 20lb ball, 10ft Target
Women's Rx'd 14lb ball, 10 ft Target
Additional Options: 10lb ball, 8 ft Target

Sumo Deadlift High Pull:
Range of Motion Standards: Both Bumpers on the floor, end at full knee and hip extension with the barbell at collar bone level and elbows above hands.
Scaling Options:
Men's RX'd: 75lbs

Women's Rx'd 55lbs

Additional Options: 45lbs

Box Jump:
Range of Motion Standards: Feet start on the floor, Jump or step onto box and end with full knee and hip extension above box
Scaling Options:
Men's and Women's RX'd: 20"
Additional Options: 15"

Push Press:
Range of Motion Standards: Barbell starts racked on shoulders, ends overhead with full elbow, hip and knee extensions, ear should be visible from profile view in front of the upper arm
Scaling Options:

Men's RX'd: 75lbs

Women's Rx'd 55lbs

Additional Options: 45lbs

Scoring

Each competitor will be assigned a judge from a different team to count reps and police the range of motion standards.  If you've got any special issues with a movement please be sure to communicate it to your judge before starting the event.  Judges are expected to hold their athlete to the standards listed above and count reps out loud during each movement.  If an athlete fails to hit any of the standards the judge will call "Foul".  Fouls are not debatable, focus on hitting the next rep with full range of motion.

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CrossFit Woman Fights off Attacker

5-5-5-5-5

Today's Squats are Low Bar. If you're competing in FGB we recommend keeping it light today.

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compare to 6.6.09

Accessory Work
Warm Up: 5 Rounds NFT
3 Forward Rolls
6 L Pull-ups
9 Lateral Jumps over a Barrier

Anne W checking things out above the bar

2 Days away from Fight Gone Bad and our total is $18,677. 
We're currently the 5th highest fund raising affiliate!  Truly amazing work, everyone!

Here are the Heat Assignments for FGB on Saturday.
10:30-10:50 Heats 1/2 
Competing T9 & T3     Score Keepers T8 & T10
10:50-11:10 Heats 3/4 
Competing T2 & T4     Score Keepers T6 & T7
11:10-11:30 Heats 5/6 
Competing T1 & T5     Score Keepers T2 $ T4
11:30-11:50 Heats 7/8 
Competing T6 & T7     Score Keepers T9 & T3
11:50-12:10 Heats 9/10 
Competing T8 & T10     Score Keepers T1 & T5

Happy Birthday, Brandy M!

Unless otherwise Noted, consider there to Always be a 5pm class on Mondays, Wednesdays and Thursdays.

List one song you'd like to hear during Fight Gone Bad
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David Osorio & CFSBK, On Affiliation by Again Faster CF Journal Preview
Little Lucy McGrath Deadlifts CrossFit Kids

For Time:
Row 750m
21 Dumbbell Thrusters
Row 500m
15 Dumbbell Thrusters
Row 250m
9 Dumbbell Thrusters

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Accessory Work
We will review each FGB movement and common errors one more time.

Coach Jeremy and a few friends go for a stroll

Here is the Fight Gone Bad Itinerary for this Saturday.  We will release the heats and judging assignments tomorrow!

9:45-10:00 Registration
10:00-10:10 Intro
10:10-10:20 Warm-up
10:30-10:50 Heats 1/2
10:50-11:10 Heats 3/4 
11:10-11:30 Heats 5/6 
11:30-11:50 Heats 7/8 
11:50-12:10 Heats 9/10
12:30-12:45 Awards Ceremony
12:45-1:30 Clean up

There is a 5pm class today!