Search Results for: subway

There are no classes today or tomorrow due to the CF Gymnastics Seminar we’re hosting.  We’re excited to have Jeff Tucker and his team come to CFSBK and help develop our ability to assess, progress and instruct basic and advanced body weight movements.  We’ll see everyone Monday!

Optional Track Workout Today

For those of you not participating in the CrossFit Gymnastics Course this weekend, we’ve organized a track workout at Red Hook Track which will be led by Mike M and McDowell M.  Folks will meet at 10:30am TODAY, do some led warm-ups and then get into the following workout:

Each for time
800m x1
400m x2
200m x3
100m x4

Rest 1-3 times as long as your previous effort, as needed.

All are welcome and encouraged to come.  If you can’t make it out, you can always Mobility WOD then perform a home based workout like the one below.  A special challenge would be to get a non-CrossFitter to do it with you!

5 Rounds of:
20 Hollow Rocks
6 Wall Walks (with or without a push-up at the bottom or top)

Josh’s “Knees to Bows”!

Good luck to everyone running the NYC Marathon Tomorrow!
Emily G, Jason H, Julia W, Shann H, Isaac W, Steph P and Mr. Katz (Matt’s Dad!)

Traveling to CFSBK?

If you’re coming to CFSBK for the first time, you might consider the following:

Parking: Look for parking on Degraw street and in the avenues and side streets south of 4th avenue.  Everything above 4th ave is residential and tricker to find parking in.

Subway: The closest Subway would be taking the R  to “Union Street” or  2   3   4   5   B  or  Q  to Atlantic Ave.  Check us out on Google Maps here

Coffee: Root Hill Cafe is open at 8:30am on Saturday and Sunday. Tell them you’re from CrossFit and get 10% off your order!  Root Hill is located at 262 4th Ave at Carroll Street.

__________________
Strong. Awesome Talk To Me Johnnie
So Tuff Everything Is Terrible

3 Rounds for Time of:
10 Overhead Squats 135/95
50 Double Unders

Post Time and Rx to comments

Rich Froning 2:40, Elijah Muhammad 2:55,Thomas Cox 3:15, WOD Demo
Stacey Kroon 5:34 (99lb OHS), Camille Leblanc-Bazinet 6:48 (135lb OHS), WOD Demo

Jack L at the Starting Strength Cert
Photo courtesy of Thomas Campitelli

There is No Active Recovery Today.  Coach Fox will however be at lululemon atheltica Brooklyn doing a free active recovery from 2-4pm.  This is an open class meaning you can come anytime in that window and leave when you feel actively recovered enough!

Self Defense Seminar Today!

Best of luck to all the ladies participating in today’s free Self Defense Seminar sponsored by CrossFit South Brooklyn, Brooklyn Boulders and the Center for Anti-Violence Education.  We’d also like to thank Coach Jessica Fox for going out of her way to set up and organize this event for our community. The event starts today at 1:30pm.  If this is your first time coming to CFSBK, please refer to the location information below:

CrossFit South Brooklyn
Address: 597 Degraw Street between 3rd and 4th Avenues (see map)
Subway: R  to “Union Street” or  2   3   4   5   B  or  Q  to Atlantic Ave
Contact: Jessica Fox, 347-623-5549
Event time: 1:30-3:30pm

Thus Ends Crush Week

We hope you enjoyed this cycle’s Crush Week.  CFSBKers will now move on to Back Off Week where we prep some of the new cycle’s upcoming movements, ditch the stopwatch and get a little active recovery.  This might be a good time to plan some extracurricular restorative activities for yourself.  Russian Turkish Baths? Massage? Go for a long Hike? Maybe skip the gym for a few days and sleep in (or get to bed early). However you choose to approach Back Off Week, remember that it’s all about comfort and restoration.  Enjoy!
_________________
I-CaveMan: After Party Part 2 Robb Wolf
How Heavy is Too Heavy? Cathletics
Kettlebell Swings Cathletics
Demon Bells

Dan Halioua is overjoyed to be AOTM! 

Scheduling note: *There is No Active Recovery Tomorrow*

CFSBK Athlete of the Month: Dan Halioua

 

Fall is here and the new season announces a new CFSBK Athlete of the Month as well. It’s fitting that we chose Dan Halioua this month, since he’s a real sports fanatic and October has a lot to be happy about as a sports fan. The long wait for football is over, hockey is getting started, and of course Dan’s (and my own) favorite… October Yankee baseball! (sorry Sox fans, haha) We thought he was a great choice for a variety of reasons, but his commitment to improving his biggest weakness, mobility (or lack thereof), is the stand out. In addition to spending time in Active Recovery and DIYing mobility work for at least 15 minutes before and/or after classes, Dan has also really proven himself to be a heavier hitter than I had expected him to be. He’s been a great addition to the SBK Competition Team both in terms of performance and all around camaraderie. I got to interview Dan the day of the big fire down the block from the gym, let’s hope that’s not any kind of omen.

Fox – Hey, man…You’re the next athlete of the month!

DH3 – Wow, thanks man! That’s pretty awesome. I didn’t see that coming.

Fox – Well, here it is! Let’s get started? How did you first start CrossFit, and how did you come to CFSBK in particular?

DH3 – A buddy of mine, Guy, was training for the NYC Firefighters exam and had started doing CrossFit. I had joined him and some buddies in doing random hero WODs at the local NYSC. I had been working out for years doing the regular, you know bench, bis and tris, CrossFit was radically different. I liked it but then fell off the wagon for a while. Finally in August of 2010 Julia (Dan’s fiancee) and I signed up for Foundations and from then on I was hooked. I hadn’t intended on staying at the gym, I figured I’d do it on my own, but I decided to lay down the cash and join.

Fox – Cool, we’re glad you did! Why did you stay?

DH3 – It was a combination of things. The variety of the workouts, the competitiveness, the coaching, and the friendly people. The workouts weren’t the same old, same old I had been doing before. And the competitiveness was all around, from studs to pregnant moms-to-be! There’s a lot of levels of people here to chase, guys and gals who are beasts in their own right. I’m impressed by that. CFSBK has become the place in my life where I can come and unwind with cool people. People who are diverse but share a common goal to be healthy both physically and mentally. I really appreciate that part of it, aside from the physical benefits I get.

Fox – Well said, and we do have some baddass preggers working out in here from year to year! Tell me about some of the other benefits you’ve experienced since joining CFSBK.

DH3 – I play basketball and softball and I’ve noticed improvement in both sports I have some more ups on the court, I feel quicker all around, and I regained my stamina. I used to be able to play a few back-to-back games but had gotten really out of shape. Now I can do that again. Also, during the Paleo Challenge from last year, I severely cut back my coffee habit. I was hitting like 6 cups a day and they were more like sugar (up to 10 tsps, Dan told me) and cream with a little coffee. Now I have just a few cups a day and they’re black. I also learned that it was OK, even good, to enjoy red meat. I was in that Paleo Challenge to win it so I went hard at it. I was also pretty happy with the body composition changes that I made. (Dan is being modest. It was really hard to pick winners. If based solely on BC changes Dan would have been a clear winner). Doing the CrossFit Games Open Sectionals and Subway Series was pretty great also. I can’t wait until 2012. I just want to do better than 2011.

Fox – Let’s hear a bit about you outside of the fitness realm. What do you do?

DH3 – I currently work in online advertising where I basically sell sponsorship space for my company (Sorry, Dan gave the ‘non-basic’ version too, but I have no idea what half the words were). I went to school for TV production and worked in that industry for a few years, long enough to develop some unhealthy lifestyle habits. I don’t see going back to that again but I did meet Julia at SUNY so that makes it a worthwhile degree! In the future I’d actually like to do some kind of social work. I’d like to help under served people.

Fox – Any interesting hobbies?

DH3 – Well I’m a hip-hop junkee. The “Golden Era” of hip-hop from the early 90’s through the early 2000’s is my time. Outkast, Nas, Biggie, Jay-Z, East Coast and Southern hip-hop, that’s what I love. I contribute to my friends hip-hop blog from time to time as well. I learned about rock (and drinking) up at college at SUNY where I got really into Radiohead, and still love them. I’m also addicted to a few TV dramas. The Wire is the best thing that has ever been on television, hands down. Breaking Bad and First 48 are also pretty sick. As some folks know also I’m also a bit of a fantasy sports junkee. I started the CFSBK league and it’s been pretty fun so far. I don’t know when the heck Dan Evans* takes classes though, do you?

Fox – Dan, I’m not positive but I think you’re the first born and bred New Yorker to be an AOM. Sometimes I feel like I’m the only native New Yorker in Park Slope! Tell me about growing up here in BK.

DH3 – Yeah, man, I grew up right here in Park Slope on 6th street between 5th and 6th avenues. I’m the product of a Brooklyn mom, a Moroccan dad, and a working class neighborhood. I grew up playing wiffle ball, hanging out with friends in the streets, spending time in Prospect Park…I’ve seen that park and the neighborhood as a whole go through some changes. There was a time when 5th avenue was not a cool place to be and if you were going to Mr Video it wasn’t to rent a movie if you know what I mean. I’d have to say that the park is my favorite thing about where I live and grew up. From concerts, BBQs, little league, it’s an amazingly diverse park populated by amazingly diverse people. I love that I can go there and feel like I’m away from everything, too.

Fox – I love that place too and it’s a big reason Jess and I moved to the nabe. Alright, last question. Tell me what we should look for in a future Athlete of the Month.

DH3 – Someone who is true to their goals, sets a goal and attacks it. That goal board is one of the best things in this gym. And any athlete of the month should also be someone who has fun and smiles. It’s nice to workout in a place where so may people are smiling at any given moment.

Thanks to Dan for sitting in traffic to meet with me in the smokey confines of the CFSBK office, and for being a great addition to the community. It’s been nice getting to know him and it’s nice to be able to acknowledge the hard work he has put in in order to get better. We look forward to having you here with us.

*Note – If you see Dan standing by watching Dan Evans or another member of the gym clean up his weights it’s not that he’s gone bizarro, it’s just that he won that week in the gym fantasy football league. Spoils to the victor, and all.

 

_______________

 

Dan thinks future AOTMs should be people who set and then attack their goals.  So what goals are you going to achieve in October?
_______________

 

Paleo Diet Gains Traction Despite Controversies NY Daily News
Robb Wolf on The Discovery Channel’s Curiosity:I, Caveman Youtube

2 Reps On The Minute For 10 Minutes
Add 5-10lbs from last week.  Focus on a tight bottom position and explosiveness off the box.

Post loads to comments.
(e/8) compare to 2.2.2
 
12 Minutes NFS (not for score) of:
12 Reverse Barbell Lunges
12 Hollow Rocks
6 V-Ups with a :03 hold at the top

The barbells come off the deck in this triplet.  Choose a load that challenges your strength and balance for the lunges, every rep should like identical. Focus on total body tightness for the gymnastics movements.

Josi S finishes a Sumo Deadlift High Pull at FGB6

Picture Sets

Want to check out all the action from Fight Gone Bad 6 or the final CF Subway Series event? Check out their respective photosets up on on Flikr.  Big thanks to Asta F, Malcolm S and Dan R for taking these great shots!

Upcoming Foundations Cycles!

October Late Morning Foundations
+ Brooklyn Boulders “Learn the Ropes” Course
10/4/11 – 10/27/11
Mondays and Wednesdays from 9:00am-10:15am
Learn more and register here!

November Evening Foundations
11/10/11 – 12/6/11
Thursdays and Tuesdays from 8:00-9:15pm
Registere Here!

November Morning Foundations
11/10/11 – 12/6/11
Thursdays and Tuesdays from 7:00-8:15am
Registere Here!

New York Academy of Sciences

CFSBK would like to shout out another one of our sponsors from FGB6 this year.  Our own Erica N provided one lucky competitor (David Mak) with 2 tickets to a scientific lecture presented by the NYAS.  To learn more about

The New York Academy of Sciences works to advance scientific knowledge, mobilize science to address major global challenges, and increase the number of scientifically informed individuals in society. We accomplish this through a broad and dynamic range of programs and services.

_________________
“Lynne” Demo with Austin Malleolo, Dave Lipson and James Hobart
The Female Chinese Weightlifting Team Training

Advanced: 3-3-3-3-3
Beg/Nov: Work up to a sub maximal Heavy Triple

Post loads to comments.

“Tabata” Double-Unders
Alternate :20 of work followed by :10 of rest for 8 rounds.

Today’s rest periods will take place at the bottom of a mature squat.  If you don’t have double unders, spend 10 minutes practicing.

Post highest round, lowest round and total reps to comments.

September Athlete of the Month

September brings out the best AOM yet, our entire community! We coaches would like to honor you all, and this is the forum to do it in. You come to  Degraw street from near and far, even spending up to an hour on a bike or a subway car to train with us. You come to us early in the morning before work or school, you make time in your lunch hours to WOD with us, and you even make it in in the evening after a long day spent at a desk or caring for kids. You do ‘shifts’ at the gym, caring for your children while your spouse gets their WOD on. You’re willing to hold someone else’s kid so that their mom or dad can finish up at the end of a class. You make time for not just the fitness aspect of CFSBK but you also put in hours and energy to volunteer at events both in-house and on the road. You do your best to learn the names of the people who are squatting and skipping rope next to you. You cheer, hoot, and holler encouragement at your people. SBKers are YOUR people…You lift hard, you row hard, and you push yourself and everyone around you to be better. You are coachable. You are humble, and eager to help a new member feel right at home. You travel and visit CrossFit gyms around the country and world at large and represent South Brooklyn well. You are proud, if not even a little conceited, that you work out at CrossFit South Brooklyn. You bring your dogs into the gym so the dog-less among you can get a little canine love in the form of a belly rub or a lower leg tongue bath. You socialize outside of the gym with other SBKers and know how to show love the Brooklyn way, whether or not you were born here. Most of all, you ‘get it’. You are not selfish and you love to see people do well, which is a big part of why we do well.

Thanks to all you special people who make CFSBK what it is and are part of our team. It doesn’t exist without you.
_________________
CrossFit Affiliates Commercial
Elyse Umeda Does Mainsite’s OHS/FSQ/BSQ Heavy Singles WOD

5 Power Cleans
5 Push Presses
5 Front Squats
5 Power Cleans
5 Deadlifts

Athletes have 4-5 attempts at a max weight on the complex. Rest as needed between attempts. You may re-grip bar between movements but must continue immediately. The goal of a complex is metabolic, and to achieve the intended stimulus you should move through it without rest.

Post weights to comments.

Sumo Deadlift High Pulls 101

Work technique on this movement and perform a 1 minute pressure test

The competitors from the final event of the 2011 CF Subway Series

Thanks Team South Brooklyn

We’d like to send out a big thank you to everyone who was involved with this year’s CF Subway Series.  The athletes, spectators, volunteers and coaches made this possible and we can’t thank you all enough.  SBK was excited to host the final workout and we’re proud to say that we ran a pretty smooth event thanks to you all.  When all the dust cleared, CFSBK took 2nd place overall in the Subway Series just edged out by CrossFit Virtuosity.  We do this annual event to get so meet our fellow New York CrossFitters, take our show on the road and develop a little team spirit. Thanks again to everyone!

What was your favorite moment from the 2011 Subway Series?
___________________
The 10 Best Mobility Exercises For Runners Competitor
Addidas introduces “barefoot” exercise shoe Fast Co Designs
For Noah and Bethany: Disco Sport Shorts
Knee Pain Basics My Athletic Life
Hips Meet Bar Cathletics
Jedi Gym

Want to spice up your warm-up? Try Ring Push-Ups

Fight Gone Bad Shirts

There are several Teams who have not submitted some combination of Shirt colors, sizes or a team name to myself or Paul at Quist.  Tomorrow is the deadline to get your information in otherwise we’ll have to guesstimate your sizes and leave you nameless.  The following teams are missing information:
Teams: 6, 9, 13, 14, 15, 17, 19, 20.  Please email ps(AT)quistindustries.com and David(AT)CrossFitSouthBrooklyn.com ASAP with the following info:

Team Number
Team Name
Color Request
Shirt Sizes

Subway Series Tomorrow!

Team SBK will representing strong with 31 competitors at tomorrow’s final event of the 2011 CF Subway Series.  We wish the best luck to everyone competing in “Fran” tomorrow and hope to see a big showing of SBK support (Black Sea!) sporting your SBK shirt and outside voices.  The first heat will kick off at 9:15am and will run to about 12.  Will you be there?

There are no normal Group Classes as well as Teaser, Active Recovery and Platform availably tomorrow.

Updated Fight Gone Bad Team Names

Team 1: Team Glamour Muscles
Team 2: Fight Gone Badasses
Team 3: Fight Gone Baz
Team 4: Pukey In Pink
Team 5: Your Worst Enema
Team 8: Termin8rs
Team 10: The Brooklyn Honey Badgers
Team 11: Team Thunder, Bitch
Team 13: Inka and the Azteks
Team 17: Dream Team Seventeen

10 Teams still have yet to pick a name!  Time is ticking folks, please get me a name by the end of today!

Fight Gone Bad Fundraising Update

CFSBK Affiliate Team Total: $33,078.00 (2nd in the world out of 1,007 affiliates!)

CFSBK Top 10 Fundraisers
1. Matt Ufford $23,323
2. Peter Mattis $950
3. Yoshi Stone $800
4. David Osorio $700
5. Chris Paschke $500
6. Isaac Wayton $630
7. Josi Stone $425
8. Tom Shpetner $422
9. Maxwell Knight $421
10. Rob Nugent $409

The $23 Challenge
Out of 105 competitors, 55 have stepped forward and raised money for others in need.  Remember that Fight Gone Bad is more than a workout, it’s an opportunity to make a difference in someone else’s life.  Matt Ufford has raised over 23 THOUSAND dollars on his own and as a sign of solidarity, I’m asking everyone with $0 next to their name to donate at least $23 to their cause and send out 1 email or make 1 facebook wall post about what they’re doing. If Matt’s effors don’t inspire you, I don’t know what will!

David’s Efforts:
I’m sitting at 4th place with $700 raised, my effort included posting once on facebook, emailing my immediate family, some extended family, close friends and putting $50 of my own money into the account.  I figured I’d put it on FB to see what came back and I was very surprised when a friend from high school and a casual acquaintance from years ago donated to my effort.  You never know who has been affected by war and is willing to donate to these foundations.  I even ended up reconnecting with a few people and catching up on lost time.  Double Win! Tomorrow I’m going to re-email the people who haven’t donated and remind them about what I’m doing and give them an update on how close I am to my goal ($1,000).  It often takes 2-3 reminders to get everyone who is going to donate to whip out that fliff.  I can’t emphasize how a modest effort can go such a long way. 

______________
See these “typical” gym members and how and why they’re raising money for FGB6
Matt Powell Potomac CrossFit
Chris Smith Jr. CrossFit Trident

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!

________________
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?
_______________
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

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.