Fitness: Snatch Deadlift to Knee + Knee Power Snatch + Overhead Squat (or Squat Snatch)
Work up to a heavy load on the complex and perform 3-5 reps there. 

Performance: Snatch 5 x 1
Hit 5 singles between 80% and 90% of your recent 1RM. If you’re feeling good then work at the 90% end, if you’re feeling off then work at the the 80% end. Your work reps must be no lighter than 80% and no heavier than 90%. 

Post loads to comments.
e3/6
_____________________ 

3-5 Rounds or 18 Minutes:
10 Thrusters, Heavy and Unbroken
1-2 Rope Ascents
30 Second L-Sit

Post loads and rounds to comments.

Coach Nick raced in the three-mile Head of the Charles Regatta in Boston yesterday and they WON—and set the course record by five seconds for their age group (the men’s master eights, 40+ age group). The “head” format is different from the standard rowing race: competitors start 30 seconds apart, single file. Nick competed for Shannon Boat Club (of Limerick, Ireland) with some other former US National and Olympic team athletes. Last year they came in third. Nick has spent many lonely hours on the rowing machine the past few months in preparation; we’re so glad it paid off!

Fight Gone Bad 2014! 

We’d like to thank everyone who volunteered their time and talents yesterday to make Fight Gone Bad 2014 such a smooth event. The amazing Ryan J. handled all the scoring including gathering scorecards and tallying results. He was assisted by Lauren B., Katie H., Matt J., and Brad L. Additionally, Asta F., Dan R., and Susan P. took pictures for the gym, which will be uploaded over the next few days. Big thanks to the Coach Fox for sacrificing his voice when the mike went out and for being such a great MC. Thanks to Coach Jess Fox for organization so many logistics and things on the back-end. And huge thanks to our wonderful Front Desk staff that was the glue keeping the whole event together.

And: a huge thanks to Coach David for donating lots of prizes on behalf of the gym and so much FREE BEER to the event, and for staying late on Friday night to set up the gym perfectly.

As always, the event is the sum of its parts. We loved having so many people in house and were excited to hit our fundraising goal. The biggest thank you goes to everyone who raised funds, cheered teammates on, and gave it their all yesterday. 

All final scores and fundraising tallies will be posted tomorrow and everyone can pick up their score cards at the Front Desk.

Additional Thank You to Our Sponsors

We’re able to give out some awesome prizes to our event leaders today due to the generosity of the following sponsors:

Bricks, Brooklyn Boulders, Brooklyn Nets, Brooklyn Wine Exchange, Chameleon Cold Brew,Ho’Brah Taco Joint, Hu Kitchen, Ideya, Karla Otto New York, Kettlebell Kitchen, Left Bank, Lululemon, Olympia Wine Bar, Paisanos Meat Market, Porter Novelli, Reebok, Spartan Race, and Threes Brewing

_____________________  
How’d it go yesterday, FGBers? 

Three Rounds, As Many Reps as Possible, of:
Wall Ball Shots 20lb-10’/14lb-9′
Sumo Deadlift High-pull, 75lbs/55lbs/35lbs
Box Jumps, 20″
Push Press, 75lbs/55lbs/35lbs
Row

In this workout, you move from each of the five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate,” the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Today’s event culminates our fundraising push for the Brooklyn Community Foundation.

When FGB ends around 1:30pm, we’ll take another big group shot! If you finish early, please come back for the picture and after party!

• ALL CLASSES ARE CANCELED TODAY (including Yoga for Athletes and Active Recovery)

Fight Gone Bad is Today!

Today is the day! To check details about the movement standards and flow of the day, please refer to yesterday’s post. The upstairs annex will be available all day for the two teams in the upcoming heat to warm-up. Team captains or an assigned proxy must pick up the t-shirts and distribute them to their team.

There will be a Down Under Bakery food truck in front of the gym between 11am-3pm and… free beer provided by the gym and Threes Brewing! Friends, family, and well wishers are all welcome at the gym. Please note that bike parking might be tight on Degraw, so plan accordingly!

8:30am Gym Opens
9:00-1:30pm Fight Gone Bad Heats
1:30pm Group Photo
2:15pm Award Ceremonies

Afterward, some folks will trek to Threes Brewing on 333 Douglass Street around the corner from CFSBK for some food and (probably more) beer. 

Fundraising Totals

As of 10:30pm last night, we hit $35,000 last night, which means BCF’s Board is doubling their match past that point, so $2 for every $1 raised! CONGRATS, CFSBK! You crushed it! If anyone has any offline donations, email Info [at] CrossFitSouth Brooklyn and CFSBKfrontdesk [at] gmail.com BY NOON with the info so that it can be credited and reflected in your totals. 

The race is still tight, and there are great prizes for the top teams and individuals. All final numbers will be pulled off CrowdRise at 1:30pm. If you can, send one more email!

Team CFSBK: $35,014
Plus Brooklyn Community Foundation’s Board Match: $XX,XXX (Will be revealed at 1:30pm!!)

Top Ten Individuals: 

1. Erik B. $1,660
2. David O. $1,210
3. Scott M. $1,100
4. Asta F. $1,025
5. Matt C. $1,020
6. Asha B. $1,006
7. Peter M. $950
8. Ben W. $945
9. Richard G. $800
10. Chris Y. $761

Top Ten Teams:

1. Wall Ball Me, Maybe $3,471
2. Menace to Swolbriety $2,680
3. Swoldiersoffortune $2,670
4. In WOD We Thrust $2,308
5. ¿DÓNDE ESTÁN MIS PANTALONES? $2,260
6. Gatto Vatos $2,060
7. Wodtoberfest $2,027
8. Lift and Let Gain $1,790
9. Tomato Tabata $1,617
10. Turn Down for WOD $1,566

To see the full list, click here!

Thank You to Our Sponsors

We’re able to give out some awesome prizes to our event leaders today due to the generosity of the following sponsors:

Bricks, Brooklyn Boulders, Brooklyn Nets, Brooklyn Wine Exchange, Chameleon Cold Brew, Ho’Brah Taco Joint, Hu Kitchen, Ideya, Karla Otto New York, Kettlebell Kitchen, Left Bank, Lululemon, Olympia Wine Bar, Paisanos Meat Market, Porter Novelli, Reebok, Spartan Race, and Threes Brewing

____________________
Good luck today, everyone! Let us know how it goes!

The CrossFit gods will give you extra points tomorrow if you smile like Peter M.

• Happy birthday, Erin M.!
• ALL REGULAR CLASSES ARE CANCELED TOMORROW. The Floater WOD is in the comments below.
• If you still want to compete in FGB or can’t compete, email Info [at] CrossFitSouthBrooklyn.com ASAP!

Fitness: Clean Deadlift to Knee + Knee Power Clean + Front Squat (or Full Clean)
Work up to a heavy weight on the complex and perform 3-5 reps there. 

Performance: Clean 5 x 1
Hit 5 singles between 80% and 90% of your recent 1RM. If you’re feeling good then work at the 90% end, if you’re feeling off then work at the 80% end. Your work reps must be no lighter than 80% and no heavier than 90%. 

Post loads to comments.
e3/6
_____________________ 

3 Rounds for As Many Reps as Possible:
1 Minute Dumbbell Snatch (as heavy as possible, alternating arms)
1 Minute Burpees
1 Minute Rest

Post Rx and reps to comments.

Even if you’re not competing in Fight Gone Bad on Saturday, you should probably still come and hang out, because, well, this kind of stuff happens.

• Happy birthday, Rachel D.!
• WE’VE PASSED 66% OF OUR FUNDRAISING GOAL! (As of 10pm last night.) IF WE HIT $35,000, THERE WILL BE ANOTHER BIG SURPRISE. JUMP ON IT!
• ICYMI: HEAT ASSIGNMENTS ARE AVAILABLE HERE! Team captains, please email your teams to keep them in the loop about when they need to be at the gym. The upstairs annex will be available all day for the two teams in the upcoming heat to warm-up.

CFSBK Leaderboards… Not Just on the White Board!

Front Desk wunderkind Ruth P. created a new tab for us on the blog, called CFSBK Leaderboards (located in the lower lefthand column under Member Resources). No longer must you row a 10K in order to review the top three men and women in each category. Now, you can stare at the Leaderboard while you couch stretch at your desk on your “lunch break” or foam roll in the privacy of your living room. Gosh, we’re good to you. Serious kudos and thanks to Ruth! 

_____________________ 
Fish Oil and Omega-3 Fats: How to be Safer With Your Supplements Precision Nutrition
Drinking Coffee, for Your Health The Atlantic
Deep Thoughts by Jack Handey – Carl’s Wing
What’s Really In A Big Mac? McDonald’s Says It’s Ready To Tell All NPR

Fitness: 3 x 5 Linear Progression
Add 5 pounds to last week.

Performance: 5/3/1 1 week
75% x 5
85% x 3
95% x 1+

Percentages are based off your TRAINING MAX (90% of a recent 1RM). Aim to hit 3 plus on the rep out, but save 2 reps in the tank. 

Post loads to comments.
e3/6
_____________________ 

For Time:
500m Row
50 Push Ups
50 Box Jumps 24/20″
50 Pull Ups or Ring Rows
550m Run

Post time and Rx to comments.

Check out Matt U.’s video from Fight Gone Bad 2012. We’ve got 3 days left, CFSBK! How can you get weird and up your game in the next couple days?

Fight Gone Bad Fundraising Updates

• WE’VE PASSED 50% OF OUR FUNDRAISING GOAL, AND ARE ALMOST AT 60%! The best part? Since we hit $15,000, Brooklyn Community Foundation’s Board has been matching our contributions dollar-for-dollar. You or your friend puts in $10? The Board puts in $10, doubling your impact on Brooklyn’s communities. We’re so close! There will be another surprise when we hit $35,000, and we only have three days left!

• Also, HEAT ASSIGNMENTS ARE AVAILABLE HERE! Team captains, please email your teams to keep them in the loop about when they need to be at the gym. The upstairs annex will be available all day for the two teams in the upcoming heat to warm-up.

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 5pm Tuesday 10/14):

Top Five Teams:

1. Wall Ball Me, Maybe $2,561
2. Swoldiersoffortune $2,345
3. Wodtoberfest $1,935
4. Menace to Swolbriety $1,740
5. ¿DÓNDE ESTÁN MIS PANTALONES? $1,555

Top Ten Individuals: 

1. Erik B. $1,170
2. Peter M. $950
3. Matt C. $870
4. Asta F. $795
5. Scott M. $730
6. Michael A. $724
7. Chris Y. $711
8. Richard G. $700
9. Asha B. $656
10. Michael R. $600

Send a last-minute email to your friends and family! Maybe something like this?

Dear ______ [insert name],

I know you probably think I’m bananas for doing CrossFit, but I love it so much–largely because my gym, CrossFit South Brooklyn, is so freaking awesome and doesn’t just care about getting “swole” (defined by the Urban Dictionary as the state of being very muscular and/or buff and in good shape), but we also care about helping our neighbors in Brooklyn.

That’s why I need your help! Through this fun competition we’re doing on Saturday, we’re raising money for a local organization called Brooklyn Community Foundation. BCF supports tons of great and important programs in Brooklyn.

Donate here, and I promise to send you a photo of me drenched in sweat after I crush this workout on Saturday. Also, I’ll love you forever!

XXOO _______ [your name] 

_____________________
In The Dust Of This Planet Radiolab
What Near-Death Experiences Can Teach Us About Consciousness Science of Us
How to Walk Like a Ninja The Art of Manliness
Dog Teamwork Retrieving a Ball 

Save the date, CFSBK! The Art Show is happening, and it’s going to be awesome.

• Your heat assignments for Fight Gone Bad will be sent out this evening! Get stoked!
• As of 6:30pm last night, we were at 53% of our fundraising goal for Brooklyn Community Foundation. Send those emails, we’ve got 47% left to go!

Another Excuse to Drink After a WOD: Introducing Threes Brewing, and Post Fight Gone Bad Fun

CFSBKers Alana U., Andrew, Justin, and Josh just opened Brooklyn’s Threes Brewing on 333 Douglass Street around the corner from CFSBK. They donated a keg of beer to our Fight Gone Bad celebration, and we’ll be heading there as a gym after the last heat on Saturday. 

Congratulations and welcome to the hood, guys! We hope to establish a long relationship of drinking and sweating together.

Also, Friday is Erin M.’s Dirty 30 and she wants you to celebrate with her later on Saturday!

When: Saturday night at 11pm
Where and What: Le Poisson Rouge’s Back to the Eighties Show with Jessie’s Girl 
Goal: To relive the decade in which she was born.

____________________
21 Jokes So Clever That You Probably Won’t Get Them Very Viral
Frozen Poop Pills Fight Life-Threatening Infections NPR
12 Habits of Healthy, Happy People Who Don’t Give A Sh*t About Your Inner Peace Yoganonymous
Tom Fruin’s Stained Glass House Installed at Brooklyn Bridge Park Colossal 

Fitness: Push Press 5 x 3 Linear Progression
Add 2-5 pounds to last week’s weight.

Performance: Rack Jerk 5 x 1
Hit 5 singles between 80% and 90% of your recent 1RM. If you’re feeling good then work at the 90% end, if you’re feeling off then work at the 80% end. Your work reps must be no lighter than 80% and no heavier than 90%. 

Post loads to comments.
e3/6
____________________

15-12-9-6-3, For Time:
Thrusters 95/65
Kettlebell Swings 53/35

Scale as necessary so that the sets can be done largely unbroken.

Post time and Rx to comments.

Congrats to TFBA and Front Desk wonder woman Danae M., who got her first muscle up on Friday!

• FGB heat assignments will be sent out Tuesday night. 
• We republished Coach Noah’s article over on Inside the Affiliate, for all the wide world of CrossFit to see: “Own the Weight: Moving Beyond PR-Dominated Thought in CrossFit.” Check it out, share it far and wide!

Fight Gone Bad Fundraising Updates

WE’RE ALMOST AT 50% OF OUR FUNDRAISING GOAL! The best part? Since we hit $15,000, Brooklyn Community Foundation’s Board has been matching our contributions dollar-for-dollar. You or your friend puts in $10? The Board puts in $10, doubling your impact on Brooklyn’s communities. We’re so close! There will be another surprise when we hit $35,000, and we only have five days left!

 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 2pm Sunday 10/12):

Top Five Teams:

1. Wall Ball Me, Maybe
2. Swoldiersoffortune
3. Wodtoberfest
4. ¿DÓNDE ESTÁN MIS PANTALONES?
5. Menace to Swolbriety

Top Five Individuals: 

1. Erik B.
2. Peter M.
3. Scott M.
4. Chris Y.
5. Richard G.
6. Michael A.
7. Asha B.
8. Asta F.
9. Michael R.
10. Kate R.

It’s not too late to send an email to your friends and family! Rip off a version of this one below, and select, replace, or delete adjectives as you feel led. Ben W. used this email (with almost all of the adjectives) and quickly raised over $500. Jump on it!

Dear/Salutations/Greetings/Hola/Aloha/Beloved [insert name], 

As you probably know, I’m really into CrossFit. It’s helped me/I love it because _______. Every year at my gym, CrossFit South Brooklyn, we have an event called Fight Gone Bad, where we do this crazy/hard/weird/incredible/soul-crushing/soul-enhancing workout (which you can see here). 

What makes the event even more cool/inspiring/sweet/meaningful is that it’s not just a competition for highest reps, but also a competition to raise money for a local organization called Brooklyn Community Foundation. BCF supports a variety of artistic, agricultural, environmental, social, and educational programs in Brooklyn, helping people of all ages. 

So, why am I telling you all of this? Because I need your help! [Insert any crazy story or incentives for hitting certain fundraising markers, i.e., If you donate $XX, I will do X, Y, and/or Z.] Donate here [insert link to your page]! 

I will be sure to let you know how the event goes, and probably send along a sweaty/hot/sexy/revolting photo of myself post-workout.

Sincerely/With love/Gratefully/Be well/Shalom,
[Your name]

AND REMEMBER TO SAY THANK YOU WHEN PEOPLE DONATE! It’s the right thing to do. 

You’ve got five days left! Let’s do this!

____________________ 
What I Saw as an N.F.L. Ball Boy New York Times
How Wolves Change Rivers The Meta Picture
How Your Cat Is Making You Crazy The Atlantic
Overhead Wrist Position with Chad Vaughn CrossFit

Did you learn something new this weekend? (From our alternate programming… or anything, really.)

Don’t worry, it’s not just you; the ergs are lonely, too. They can’t wait to see you when CFSBK opens again tomorrow morning!

• ALL CLASSES ARE CANCELED TODAY. We will reopen Monday morning (10/13).
• Happy birthday, Joy M.!

Alternate Programming Today

Coach Noah’s Beginning Kipping Pull-up Workshop at 11am
Register here! 

Coach Noah’s Intermediate Kipping Pull-up Workshop at 12pm
Register here! 

Due to the weather yesterday, the Running Clinic is today. Get some running education and a great track workout!

Endurance Coach Mike O.’s Running Clinic
What: 2-Hour Running and Endurance Clinic
When: Sunday, Oct 12th from 12pm-2pm
Where: Red Hook Track
Cost: $12
Sign up here! 

Roller Skating with CFSBK!
What: All-ages roller-skating, admission for the first 25 people that RSVP is compliments of CFSBK
When: Sunday, October 12, 2-4pm 
Where: the newly-opened Pier 2 Roller Rink at Brooklyn Bridge Park
RSVP to mare [at] CrossFitSouthBrooklyn.com 

Brooklyn Boulders Field Trip
When: Sunday, October 12, 4pm
Cost: $30, includes day pass and gear rental for the day of the class (a $36 value)
Sign up here!

End the day with Stella Z.’s free pub quiz at 68 Jay St Bar, where Charlie tends bar:
Where: Sunday, October 12,7 PM,
Where: Smart in DUMBO, 68 Jay St Bar

_____________________ 
The Benefits of Living Alone on a Mountain The Atlantic
Family Meals May Mean a Healthier Weight New York Times
A Trick That Will Make Your Next Apology Better Science of Us

CFSBK is closed today as we host Mark Rippetoe’s Starting Strength Level 2 Seminar this weekend. Learn more about Starting Strength here. CFSBK will reopen Monday morning (10/13).

• HAPPY BIRTHDAY, COACH JESS FOX!!

Saturday Alternative Programming

We are hosting Mark Rippetoe’s Starting Strength Seminar again and all normal in-house group classes are canceled. As an alternative, we’re offering off-location workouts. Below are the programming options available for today:

Coach Noah’s Beginning Kipping Pull-up Workshop at 11am
Register here!

Coach Noah’s Intermediate Kipping Pull-up Workshop at 12pm
Register here! 

Endurance Coach Mike O.’s Running Clinic
What: 2-Hour Running and Endurance Clinic
When: Saturday, Oct 11th from 9am – 11am
Where: Red Hook Track
Cost: $12
Sign up here! 

Brooklyn Boulders Field Trip
When: Saturday, October 11, 4pm
Cost: $30, includes day pass and gear rental for the day of the class (a $36 value)
(SOLD OUT) 

_________________
Nobody Knows What Running Looks Like The Atlantic
How Exercise Can Boost Young Brains New York Times
The Science of ‘You Like Me! You Really Like Me!’ Science of Us

Ever have more questions? Don’t hesitate to ask as our coaches are happy to help clarify anything related to programming. Chances are someone else might be thinking the same thing!

• Happy birthday, Becca W. and Mrav!
• CONGRATS TO DAVE AND AILEEN! THEY’RE GETTING HITCHED AT CITY HALL TODAY!
• Fight Gone Bad is only 8 days away! Send another fundraising email, get weird/creative/awesome!

We are hosting Mark Rippetoe’s Starting Strength Seminar again and the gym will be mostly closed tonight through Sunday night. As an alternative, we’re offering all sorts of fun activities…

Saturday Activities:

Coach Noah’s Beginning Kipping Pull-up Workshop at 11am
Register here!

Coach Noah’s Intermediate Kipping Pull-up Workshop at 12pm
Register here! 

Endurance Coach Mike O.’s Running Clinic
What: 2-Hour Running and Endurance Clinic
When: Saturday, Oct 11th from 9am – 11am
Where: Red Hook Track
Cost: $12
Sign up here! 

Brooklyn Boulders Field Trip
When: Saturday, October 11, 4pm
Cost: $30, includes day pass and gear rental for the day of the class (a $36 value)
TWO SPACES OPENED UP! Email Mare [at] CrossFitSouthBrooklyn.com if you’re interested! 

Sunday Activities: 

Coach Noah’s Beginning Kipping Pull-up Workshop at 11am
Register here! 

Coach Noah’s Intermediate Kipping Pull-up Workshop at 12pm
Register here! 

Roller Skating with CFSBK!
What: All-ages roller-skating, admission for the first 25 people that RSVP is compliments of CFSBK
When: Sunday, October 12, 2-4pm 
Where: the newly-opened Pier 2 Roller Rink at Brooklyn Bridge Park
RSVP to mare [at] CrossFitSouthBrooklyn.com 

Brooklyn Boulders Field Trip
When: Sunday, October 12, 4pm
Cost: $30, includes day pass and gear rental for the day of the class (a $36 value)
Sign up here!

End the day with Stella Z.’s free pub quiz at 68 Jay St Bar, where Charlie tends bar:
Where: Sunday, October 12,7 PM,
Where: Smart in DUMBO, 68 Jay St Bar

_____________________ 
Kit Laughlin’s Stretching Videos
Give Me Gratitude or Give Me Debt Momastery
7 Strange Questions That Help You Find Your Life Purpose Mark Manson
A Love Letter to America’s Wilderness The Atlantic