CrossFit South Brooklyn

Established 2007

Rest Day

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Enjoy the last few weeks (days?) of the open gate! 

  • At long last, there’s a new article on Coach David’s blog Inside the Affiliate, called “CrossFit Preschool: 5 Things I’ve Learned From Working With 5-Year-Olds.” It’s all about Coach David and Coach Janelle’s experience running CFSBK’s CrossFit Preschool. Oh, and there are lots of really cute photos of really cute kids. Check it out!
  • Flynn Dog Millionare needs your help with his startup, Kard! From Ryan F.: “Kard is a startup in the credit card rewards space that is trying to help consumers reclaim the lost dollars that are available to them nearly every time they shop online. We will be able to tell consumers what card to use and where to use it to maximize their reward points in a seamless fashion. We are running this survey to focus our market research and create some use cases for the product as we are in the early development stages.” Help Ryan out and take the survey here!
  • NEW BATCH OF LOST AND FOUND: Check it out.  

Fight Gone Bad Fundraising Update (T-15 Days!)

Congrats everyone! We’re almost at $7,000—which is 42% of our fundraising goal for Brooklyn Community Foundation. Allie C. and Matty C. are crushing it! 

Once we hit our goal of $15,000 Brooklyn Community Foundation is going to match match contributions dollar-for-dollar. You or your friend puts in $10? Their Board puts in $10, doubling your impact on Brooklyn’s communities. We’re so close! 

Congrats to those teams and individually topping our leaderboards on CrowdRise! Below are our top fundraisers from both the individual and team divisions (as of 8pm Thursday 10/1):

Top Five Teams:

  1. I’m Not a Player I Just Squat a Lot: $1,975
  2. Fight Gone Bad 2015: $505
  3. Awesomesauce: $500
  4. Fight of the Living Dead: $480
  5. The Buck Furpees: $448

Top Five Individuals: 

  1. Allie C.: $1,175
  2. Matty C.: $500
  3. Michael A.: $425
  4. Jay-Star: $400
  5. Greg A.: $350

Don’t Miss Out on Running/Walking a 5K to Raise Money for Miles for Midwives

Colleen M.’s sister is on the board of the organization Miles for Midwives, and they are raising money through a 5K race to improve maternity care and community wellness. The organization does a great job of educating and providing resources for maternity health and healthy childbirth.

The 5K is TOMORROW at 10:00 followed by a Community Birth and Wellness Fair.

The entry fee is $25.00 for an individual and $10.00 for a child. Learn more here.

_____________________ 
Louis C.K. Hates Cell Phones 

Comments

  1. Saturday's Programming

    Clean and Jerk

    Every other minute for 24 minutes (12 total reps): 1 Clean and Jerk
    Start at about 60% and go up from there. Goal is to add weight every 2 minutes. Attempt to end up near or beyond your current 1RM, if you're feeling good then go for it.

    Post loads to comments.
    _____________________

    4 Rounds, Not For Time:
    400m Jog
    20 Hollow Rocks or V-Ups

    Post time to comments.

  2. 6am with Nick doing Saturday's work

    C&J – 125-135-145-155-160-165-170-175-180-185(F)-185-190

    Very good day on the C&J. 175+ were all PRs so was happy there although I was pulling way too much with my arms on 170+. Somehow my clean is the limiter for me and not the jerk. Jerk at 190 felt crisp and easy, the clean was an ugly power clean. Something to work on.

    NFT work, rowed because of the rain. Splits between 1:40-1:45 and 2 rounds of v-ups and then 2 of hollow rocks.

    Sad to see the first day of the closed gate this morning 🙁

  3. 6am with Nick doing Saturday's work

    C&J – 155-155-165-175-185 (F, jerk)-185-195-205-215-220(F, jerk)-225(F, jerk)-225

    Still working with a aching hip/groin, so these were even uglier than normal. All power cleans with minimal effort to get under. Jerks were more of a problem than usual – think I was wary of getting low and straining my injury. 225 is a PR, since even though it was forward and ugly, it wasn't the press out that I had at that weight a couple of weeks ago.

    NFT work, rowed because of the rain. Splits between 1:35-1:45, skipped ab work.

    Sad to see the first day of the closed gate this morning 🙁

  6. 6am with Nick doing Saturday's work

    Cleans – 83, 103, 113, 123, 133, 138, 143, 148, 153, 158, 163F, 163F

    I think 150 may have been my previous PR. Skipped the jerks since overhead is still bothering my shoulder. The fsqs on Tuesday gave me some extra confidence today and I almost had 163, but couldn't stand it up. Failed the second attempt before I started, but still happy with today's progress!

    NFT work, rowed because of the rain. Splits under 2:00 (wasn't really paying close attention) and alternated 2 rounds of v-ups and 2 of hollow rocks.

    Sad to see the first day of the closed gate this morning 🙁

  7. Feeling nicely sore from all the stuff I did yesterday! Workout after coaching today…

    Mobility:
    -mash quads, L adductor/hamstring, tspine, lats
    -feel a little stuck/tweak in upper left back. feels like I need to pop/crack it, but it won't quite go.

    Crossover Symmetry

    4 RNFT:
    -3 muscle up transitions (red band, strict with dip out on first two)
    -5 pistols L side (with blue band rack assist… love this!)
    -8 DB Bench (first two rounds 25#, then 30#)
    -10 kip swings… focus on big push down and hips towards bar at back, neutral in swing through

    MU transitions feel great even though I haven't done them in a while. let's see if I can get a strict MU by the end of the year…

    A little fun playing around with bar muscle ups. Got right elbow about 90% of the way there a couple times. David gave me a bit of an assist on two attempts so I was able to get up and over. Starting to make sense… another goal for the end of 2015!

    Conditioning:
    4 Rounds not for time (but no rest)
    15 slamball (20#)
    :10 L-Sit hold on rings

    Cash Out: constructive rest with feet on bench, icing my toe!

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