3 Rounds for time of:
50 Air Squats
7 Muscle-Ups
10 Hang Power Cleans, 135/95

Substitute 7 Pull-Ups and 7 Ring Dips or 14 Push-Ups per round.

Post Rx and time to comments.

Nicole Carroll, Eva T, and Annie Sakamoto take on this classic WOD. This video was a lot of old school CrossFitters first introduction into the methodology.  It’s still an amazing and inspirational video. If you’ve never seen it, watch it all the way through.

• CROSSFIT TOTAL today. At 1:30 Coach Jeremy’s Strength Cyclers will take a crack at new 1RMs in the Squat, Press and Deadlift. All are encouraged to come on down and check out the barbell madness! Good luck to all competing!
• Tomorrow starts Back Off Week where we decrease the volume and prep for the upcoming 6 weeks of training that proceed it.

Fight Gone Bad Fundraising Update!

Congratulations Team CFSBK on raising over $19K as of last night! Below are our top fund raisers from both the individual and team divisions. (as of 8:00am October 5)

Top 10 Individuals
1.Matt Chmielecki   $1,870
2. Asta Fivgas $750
3. Erik Berndt $750
4. Robyn O’Brien $670
5. Lauren Borducci $615
6. Lindsay Silva $605
7. Peter Mattis $600
8. Janelle Rooks $545
9. Ian Pumo $500
10. Pierre Davidoff $500

In teams of 2 with one partner working at a time complete:
1200m Row
120 Wall Ball Shots
120 Burpees
1 Mile Run (Run together)

Split up however but the goal is to have a relatively balanced work load between partners.

Post partner, time and Rx to comments.

Mike F Deadlifting at the Pump Games from a few weekends ago. Mike ended up taking 6th overall! See more pictures from the event on our Flickr page!

• There is no Active Recovery Today since coach DO is competing in CT
• CFSBK is SO CLOSE to 20K raised for Fight Gone Bad 2013. Can your fund raising put us over that edge today??? Don’t forget that the Brooklyn Community Foundation is matching every dollar we raise between 15K and 30K. So every dollar you fund raise actually has double the charitable value!

• Happy Birthday Nancy H. and Francine R.!

New Group Classes Starting Monday

Effective Monday, October 7th we’ll be adding 6 new Group Classes to our weekly schedule:

Monday: 10am
Tuesday: 10am
Wednesday: 10am
Thursday: 10am
Friday: 10am

Sunday: 8am

This brings up our weekly WOD class offerings from 52 to 58. Get stoked!

Yoga for Athletes with Whitney H.

Wednesdays & Fridays 9:15AM-10:15AM
If you’re looking to increase range of motion and flexibility, discover some take-home techniques to help you recover, and de-stress your body and mind, Yoga for Athletes is for you. Designed and taught with the CrossFitter in mind, these classes will make the fundamentals of yoga accessible to all. Learn more…

Chiro and ART Body Work with Dr. Fidler

By Appointment
Got some issues with your tissues?  Sore shoulder? Funky Hip? Come see Dr. Jason Fidler on Saturday and Friday nights at CFSBK to get an assessment and some body work done on yourself.  To learn more about these services and Dr. Fidler’s background, click here

Massage With Inka

By Appointment
Inka is offering sports massage geared towards breaking down adhesions, relieving trigger points, unadhering myofascial restrictions, and increasing range of motion. Techniques include Myofascial Release and Trigger Point Therapy.  Learn more…

______________________
Department Of Agriculture Discovers Perfect Goat
Building the Games with Rogue CrossFit Games

How Matt U raised 23K for Fight Gone Bad 2010

Good Luck Team CFSBK!

This weekend Coaches DO, Melo, McDowell, Josh and Teresa B will be competing in a 3 day CrossFit competition called Beast Of The East. Coach DO will be competing in the individual division while everyone else will be representing in the team division.

More Work, Or A Sip Of Water?

by Christian Fox
 
You’re mid-Helen. You’re finishing your 2nd round of KB swings and the pull-up bar is waiting for you. So what do you do? Place your bell down, grab a sip of water, wipe the sweat from your face, chalk up your hands, and then size up the pull-up bar? Or do you ditch the bell and get on the pull-up bar knowing that you’ve only got one round left and the big rest is coming. Last sprint, last swings, last pull-ups. Forget the chalky feeling on your tongue; you’re getting on the leader board this time.
 
In many WODs, a sip of water here and there is totally appropriate. Think Murph, Angie, Barbara (during the rest), or some other 20+minute chipper style WOD. These are designed to be done at a medium to medium-high intensity and take significant time to complete; hence they need to be paced out and can allow for a sip or a break. WODs like Fran, Annie, and the like are meant to be executed at a high intensity throughout, and take a short time to complete. I feel pretty confident saying that you will not dehydrate during 5-10 minutes it takes to complete either of these couplets. Often though, we see athletes stopping mid-WOD to grab a sip or just to put their hands on their hips and rest. Sometimes, sure, this is appropriate. Are you sick, pregnant, injured, or the like? Then yes, you may need to pace even short WODs. But if not, then be honest with yourself about why you’re reaching for your water bottle again or chalking up for the 4th time in 12 pull-ups. It probably isn’t thirst. It’s being uncomfortable with being uncomfortable.
 
Let me be clear…I’m not saying not to stay hydrated and on the south-side line of Pukieville, but if this sounds like you then try this trick. BEFORE the clock starts, drink a cup of water. Then put your water bottle away from you and out of reach. Mid-WOD when you start to think how nice a little H20 would feel on your tongue, use that to motivate you to finish faster. The water is the reward. Finish and it’s yours.
 
Train smart, but train hard. Remember that intensity is what brings results. Increase your pain tolerance. Try getting more comfortable with being uncomfortable.

_________________________
Do you play any video games? What are you currently playing and what are your all time favorites?

As Many Rounds As Possible In 10 minutes of:
30 Double Unders
15 Power Snatches 75/55

Post time and Rx to comments.
compare to 3.2.13

Can you beat the champs? 2011 Open Results:
Rich Froning: 9 Rounds + 30 Doubles, 13 Snatches
Annie Thorisdottir: 9 Rounds

• Happy Birthday, Ashley F!
• CFSBK has raised over 17K for Fight Gone Bad 2013!!! Great Job team!!

9/29/13 CFSBK 0, Side of Mac and G’s 1

_______________________
Did you know you can get a year’s subscription to the CrossFit Journal for free? Start here!
Open WOD 11.1 Explanation

21-15-9 Rep rounds for time of:
Thrusters, 95/65
Kipping Pull-Ups

Scale the workout appropriately and work on your discomfort tolerance today.

Post time and Rx to comments.
compare to 2.13.13

Congratulationt to Matt Cohen and his wife on the birth of Violet!
Violet Octavia Cohen, 7 lbs and 10 ounces, was born at 2:02 AM on September 19th after only 90 minutes of labor.  She was almost born in the car, and I missed the actual delivery in the five minutes it took for me to park after dropping my wife off at the hospital door.  Violet was in such a big hurry to get out, but now all she does is sleep.

Happy Birthday Emily V!

MEAT and VEG CSA Pickup Today, 6-8:30 PM!

Please remember that today is the October meat and chicken delivery date, as well as the weekly vegetable CSA delivery.

Private and Semi Private Yoga Sessions with Whitney

Crush Week beating you up? Take a bit of extra time to recover with yoga. Whitney offers private, semi-private, and small-group sessions in which she tailors the practice to each individual. Sessions can include restorative poses and deep stretches specific to your own personal sore, stuck, and painful post-WOD business.

____________________
25 Abandoned Yugoslavia Monuments that look like they’re from the Future
Why Tough Teachers Get Good Results WSJ
Angela Lee Duckworth: The key to success? Grit

Getting Dark Out Earlier…
Photo by Bekka P

• There is no comp class or active recovery today.

Fight Gone Bad Update

Congratulations Team CFSBK on raising over $15K as of last night! Below are our top fund raisers from both the individual and team divisions. (as of 12:00pm Tuesday 10/1)

Top 10 Individuals
1.Matt Chmielecki   $1,545
2. Erik Berndt   $750
3. Asta Fivgas   $725
4. Peter Mattis   $600
5. Lindsay Silva   $580
6. lauren borducci   $540
7. Robyn O’Brien   $520
8. Ian Pumo   $500
9. Pierre Davidoff   $500
10. Whitney Bernstein   $490

Top 10 Teams
1. Who Pood-ed?   $2,135
2. Twerking Sensations   $1,750
3. Saved By The Balls   $1,367
4. Dante DeBlasio’s Hairstylists   $1,305
5. 99 Problems but this WOD ain’t…   $1,285
6. The Metconquerors   $1,225
7. Sweat-Stained Is the New Black   $725
8. Fresh to Death   $620
9. Snatch, Clean and Twerk   $575
10. Free Range Meatheads   $535

To see the full rankings, click here.

Prize Sponsors Wanted!

We’ve already got some great prizes lined up for the event but are looking for more! If you’ve got a service or product to donate we’d love to put it in the mix and shout you or your business out for it.  No prize is too small, please email David (at) CrossFitSouthBrooklyn.com to get more information. The categories reciving prizes are:

Top 3 Team Fund raisers
Top 3 Individual Fundraisers
Top 3 Female Rx’d Points Scored
Top 3 Male Rx’d Points Scored
_________________________
Have you found success with individual fundraising in the past? What do you recommend?

Complete as many reps as possible in 12 minutes of:
3 Handstand Push-Ups
3 Toes to Bars
3 Kettlebell Swings, 72/53
6 Handstand Push-Ups
6 Toes to Bars
6 Kettlebell Swings, 72/53
9 Handstand Push-Ups
9 Toes to Bars
9 Kettlebell Swings, 72/53

Continue going up in increments of 3 reps until time is called.

An efficient handstand kick-up requires that your keep both knees full extended on the ascent.  A bent knee on either leg usually leads to an over extension fault at the torso and a loss of balance. Handstands are an awkward and unfamiliar movement for many in the beginning, keeping the knees straight decreases the number of variables in the system and makes getting upside down much easier.  Practice tuning into what your legs are doing with heel taps against the wall and halvsie kick-ups on the open floor.

New Group Classes Starting Next Week

Effective Monday, October 7th we’ll be adding 6 new Group Classes to our weekly schedule:

Monday: 10am
Tuesday: 10am
Wednesday: 10am
Thursday: 10am
Friday: 10am

Sunday: 8am

This brings up our weekly WOD class offerings from 52 to 58. Get stoked!

Graphic Designer Wanted

Glorietta Baldy, a new bar at 502 Franklin Avenue in bedstuy, is looking for some local (hopefully not killer pricey) graphic designer help for their small food menu. They pay in both cash and in alcohol. The owner learned how to play with barbells at Crossfit South Brooklyn back before it was cool so there’s that. Anyone with the bona fides feel free to email them at ben at bargreatharry dot com.
__________________

Performance: 15 minutes to find a 1RM Clean

Fitness: 15 Minutes to find a 1RM Clean Deadlift + Hang Power Clean (1+1)
__________________

Front Squat

Performance: Find a new 1RM

Fitness: Perform your last 3×5 LP

Clean/FSQ e6/6
__________________

Practice kipping pull-ups OR 1 mile run

Congratulations to CrossFit super couple Kristie C and Ryan F on the birth of their first child!

Here is a picture of the newest member of CrossFit South Brooklyn, Layla Flynn! She was born on September 16, 2013, weighing 4 lbs 14 ounces and 19 inches long. She is an eater so she put on some meat in this week old picture. 🙂 I will bring her by to say hello soon. Can’t wait to get back to the gym!

• There is no comp class today since David is on the ocean somewhere and not in Brooklyn

University of North Colorado Research Project

Hello CrossFit Participant! 

We are a group of researchers from the University of Northern Colorado looking to explore the motivation of CrossFit members. More specifically, we are attempting to gain a better understanding of the psychological impact the CrossFit experience has on membership type and actual attendance with its participants. We are looking to evaluate individual goal orientation, perceived motivational climate and the satisfaction of members’ basic needs: relatedness, competence and autonomy within CrossFit.   

We would like to hear from your unique perspective and experience as a CrossFit participant. The results of this survey will help inform future recruitment and retention of CrossFit participants. 

If you have not already answered our questionnaire please click on the link below if you would like to participate. The survey will take approximately 15-20 minutes to complete.
           
You can take the survery here! Thanks!
___________________
2013 CrossFit Games on ESPN Schedule
Who Owns The Moon? Vsauce

Partners alternate rounds for 8 total Rounds of:
400m Run
20 Box Jumps, 24″/20″

Post time to comments.
________________________

Fight Gone Bad Prep
Sumo Deadlift High Pulls 101

The CFSBK Fighting Tacos

• There is NO Active Recovery today as Coach DO is still away.
• Happy Birthday, Brandon B!

9/22/13: CFSBK 1, Tumblr 4

Next week’s action (10/6) pits CFSBK against Obi Wan Kenobi Nil at 2PM.  This may be one of the last beautiful days to come and experience the fields at BKBridge Park, so come on down and support your Tacos!

______________________
Gymnastics Kip With David Durante CrossFit
The Women’s Motorcycle Exhibit
Generic Candy Corn Will Give you AIDS

Dont’ forget about CFSBK Movie night tonight starting at 8:15! We’ll be screening Conan The Barbarian

Attention FGB Team Captains

It’s crunch time so make sure everyone on your team is registered on Crowdrise and hase given you any information you need. Open Gym is a great time to get together and practice movements and meet each other!  Also.. you might want to brainstrom awesome costumes, let your freak flags fly!

Brooklyn Community Foundations Board Match!

“The Brooklyn Community Foundation Board of Directors is pleased to provide the first 1 to 1 match for FGB 2013!  They are ready to help you blow through the fundraising goal.  For every dollar that FGB teams raise between $15,000 to $30,000, the Board will match your team’s contribution dollar for dollar.  So when your friend puts in $10, they will match it with their own $10.  When they put in $100 they will match it with their own $100.  Thank you for your passion for Brooklyn!  Happy training!”
_____________________
Hacking Sleep Precision Nutrition
If I Were Built, I’d Quit My Job The New Yorker