Fitness: Hang Power Snatch Pull + Overhead Squat

Performance: Snatch + Overhead Squat

Take 15 minutes to work up to a moderately heavy load on today’s complexes. Emphasize control and stability on the overhead squat.
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High Bar Back Squat

Fitness: 3×8 Across
Add 2.5-5lbs from exposure 4.

Performance Establish a 3RM
Use Spotters. Next week is heavy singles.

Post loads to comments.
Snatch/HBBSQ e5/6
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For Time:
Run 1 lap around the block
100 Sit-Ups

Coach Noah showing off that precious hand of his again.

• The next CFSBK Movie night will be on Friday, 9/27 after open gym. By popular Strength Cycle request we will be screening “Conan The Barbarian”. All are welcome to come! Free beer.

Fight Gone Bad Teams Announced!

If you signed up for FGB then you should have received your team roster, contact information and instructions in an email last night. Now it’s time to select a team captain, get organized and get fundraising! As we did last year, the event will benefit The Brooklyn Community Foundation which helps non-profits right here in Brooklyn do amazing things.  Fight Gone Bad is CFSBK’s largest annual event and a great way to give back to the community that has given us so much.  As an incentive for motivated fund raisers, the first three teams to raise $500 will have their event shirts paid for by the gym.

Get stoked!

Competitors (still) Wanted!

From October 4th to 6th CrossFit Relentless will be putting on their annual “Beast Of The East” Competition in South Windsor, CT.  CFSBK has registered two teams and would love to send 6 men and 6 women out to compete and represent the gym!  The gym will sponsor athlete’s registration fees, however travel (expect car pools) and accommodations will be paid individually. If you’re interested in competing, please email David(at)CrossFitSouthbrooklyn.com with “BOTE” as the subject.  If we have more people interested than there are slots available for (6 men and 6 women total) then we’ll host some in gym try outs to make the team.  Interested athletes are expected to be able to accomplish most if not all our in house WODS as Rx’d since there is no scaling allowed at the event.
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The Ripple Effect CrossFit

5 Rounds for time of:
270m Run
5 Deadlifts, 315/205

Post time and Rx to comments.

Yuni C recently moved to the New York from South Korea. Please welcome her!

News and Notes

• CFSBK’s own Cristina G works for Shape Magazine and recently did an article for the website entitled, “The 12 Biggest Myths About CrossFit“. Check out her great write up and see some awesome quotes from the two most popular Abbotts in the CrossFit community.
• Another CFSBKer, Susan P just featured the Fox’s on her food blog, “My Beeting Heart: A Guide To A Healthy Heart, Body and Mind.” It’s a great write up with some fancy pictures of the Foxes and some of their favorite paleo meals.
• Don’t forget to pick up your Veggie CSA today!! There’s seven weeks left in the season (including this week – today) and Andy at Sol Flower is still taking folks into the program. If you’re into fall veg, join now and he’ll pro-rate the fee for you. You still need to fill out the CSA form at solflowerfarm dot com and send it with a check to the Farm. If you have questions, please email mignyc at gmail dot com.
• Teaser.. we’ll be launching 6 new Group classes in early October. Stay tuned.

Primal/Vegan Tasting Table Event

I (Robyn O) get meals delivered from a company called Sweet Roots.  They make me “paleo-inspired” vegan meals each week…i know, i know. Anyway, they are hosting a dinner at North Brooklyn Farms in Williamsburg where paleos and vegans can come together and enjoy a meal!  ha ha!

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Seattle Seahawks Doing Yoga and Metation Yogadork

CFSBK Warriors Post Civilian Military Combine

9/15/13: CFSBK Fighting Tacos 1, WeWork FC 3

Here’s the recap for the first game of CFSBK’s Soccer team, “The Fighting Tacos”

In their first action of the season, CFSBK weathered an initial “de-rusting” period as people reacquainted themselves with the beautiful game, leading to a two goal deficit at the half. Coming out strong in the second half, the Tacos showed much improved cohesiveness and discipline. Strong midfield play from Gina and MeLo kept the Tacos on the attack, with close scoring chances by DH3 and multi-position phenom Joel. The Tacos lone goal came on a long run and left footed finish by Noah from the defensive backfield after a quick feed from goaltender Luke. As the Tacos pressed the attack in the waning moments a late breakaway goal by WeWork cemented their victory. The Tacos will fight again on Sunday, September 22nd at 3PM when they take on Tumblr.

Game Ball Goes To: Goalkeeper Luke Abbott, who weathered a rocky team defense in the first half and kept the Tacos in the fight with a number of tough saves. The young ringer then proceeded to make some needed strategic tweaks during halftime while his older brother laid on his back gasping for air.

What’s the longest or best road trip you’ve ever gone on?
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For the CFSBK Motorcycle Club: 321 Go South
For the CFSBK Romantics: Spencer’s Home Depot Marrige Proposal
For those looking for a way to get out of Burpees: Police Union Declares the Burpee is Corporal Punishment

Part A:

Work kick-ups to a partner and learn how to spot handstands.

Part B:

Fitness: 5×5 Piked Handstand Push-Ups on Box or 5×3 heavy triple DB Press

Performance: Complete 30, 40 or 50 Handstand Push-Ups in as few sets as possible.
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For Time:
700m Row
25 Burpee-Box Jumps 24/20″
15 Kipping Pull-Ups

Post time and Rx to comments.

Open Gym Dips and Triceps Mashing

Competitors Wanted!

From October 4th to 6th CrossFit Relentless will be putting on their annual “Beast Of The East” Competition in South Windsor, CT.  CFSBK has registered two teams and would love to send 6 men and 6 women out to compete and represent the gym!  The gym will sponsor athlete’s registration fees, however travel (expect carpools) and accomodations will be paid individually. If you’re interested in competing, please email David(at)CrossFitSouthbrooklyn.com with “BOTE” as the subject.  If we have more people interested than there are slots available for (6 men and 6 women total) then we’ll host some in gym try outs to make the team.  Interested athletes are expected to be able to accomplish most if not all our in house WODS as Rx’d since there is no scaling allowed at the event. Below are some of last year’s individual workouts for reference:

Event 1
AMRAP 10 Minutes
Thrusters at 135/95
Perform 5 Burpees every minute on the minute

Event 2
8 Minute AMRAP
100 Double Unders
30 Toes to Bar
AMRAP Atlas Stone over Shoulder @ 145lbs

Event 3
For Time:
15 Deadlifts, 315lbs/205
300m-ish Run
15 Deadlifts, 315lbs/205

Event 4
Snatch Ladder

Event 5
2K Row

Event 6
20-15-10 reps of:
Hang Cleans, 185lbs/115
Chest to Bar Pull-ups
Pistols

Email today!!!
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Do you listen to any podcasts?

Fitness

EMOTM for 10 minutes
Clean Deadlift + Hang Power Clean + Front Squat (1+1+1)

Performance

EMOTM for 10 minutes
2 Squat Cleans
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Front Squat

Fitness: 3×5 Across
Add 5lbs to last week’s exposure weight.

Performance Heavy 3
Attempt to best last week’s triples by 5-10lbs.

Post loads to comments.
Clean/FSQ e3/6
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3x 130m Heavy Zercher or Goblet Carry

Post load and implement to comments.

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Dmitry Klokov does “DT” ATG

Jacinto B pulls a 350lb Deadlift PR at 74 years fit!

•   Congrats to CFSBK superSTAR Lauren Howe who’s getting married today!
•   Good luck to everyone competing in the Civilian Military Combine today at Floyd Bennett Feild!
•   Be sure to check out Million Second Quiz on NBC tonight where our very own Stella Z. might make an appearance!

Gymnastics Strength Series Starts Today.. Still 2 spots left!

There are 2 slots left for the gymnastics strength series with Ken H starting today. If you want to register you can still get in on 4 weeks of getting better at bodyweight movement.

Join guest Gymnastics Coach Ken H. as he takes you through 4 weeks of gymnastics strength training. This 1.5 hour long class will incorporate different facets of body weight strength training and movement. Specifically, each class will be composed of 3 to 4 distinct areas, warm-up and active mobility, rings skill work (muscle ups, levers etc), body weight strength conditioning, balance (on hands and feet) and flexibility. Students will be asked to have a goal or intention to focus on for the next 4 weeks. Students can then focus on that goal outside of class.

Dates
Saturdays from 2:00pm – 3:30pm
9/14, 9/21, 10/5, 10/12
*please note that class skips 9/28

Price:
$80 for 4 Weeks

Ken Haller’s Bio
Ken was a nationally competitive gymnast in Newton, MA and at the University of Michigan. After graduating, Ken coached for eight years at Capital Gymnastics in Northern Virginia where he coached regional and national champions. His students have gone on to be NCAA champions and members of Cirque du Soliel. In searching for an activity to replace gymnastics, Ken filled the void with rock climbing and yoga for the past ten years and recently found CrossFit to round out his training.

Register Here!
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Making It To The Games CrossFit Games 
The Russian Swing with Jeff Martone CrossFit

Jude Gets her Barefoot Squat On

• Don’t forget to get your Yoga on today with Whitney H at 9:15am!

CFSBK Casting Call

Hi everyone, I (David) am working on a new blog about running a CrossFit affiliate.  The intention is to try and showcase what we’ve found to be “best practices” for the benefit of anyone willing to listen. Part of the blog is going to be video based so that people can see how we actually implement some of this stuff.  I’m looking for about 15-20 people available on Saturday the 21st from 2:30-4:00pm to run a mock class with.  What you’ll get out of it is some extra skill training in handstands and power cleans, maybe some high fives and warm and fuzzies too.  This obviously won’t count as one of your weekly classes but also won’t be an intense workout so feel free to take class earlier on in the day if you’d like. Ideally, there is a mix of abilities and body types, all are welcome!

Please email David(AT)CrossFitSouthBrooklyn.com with the subject line, “ITA Video 1”.

Thanks!!!

Civilian Military Combine Brooklyn Tomorrow!

Best of luck to our intrepid warriors taking on the Civilian Military Combine tomorrow!

The CMC competition is broken down into three components to test strength, endurance and agility. Race day structure will consist of “The PIT” (lifting element) into a 5 -7 mile race with strategically placed military obstacles. This structure is what separates the Civilian Military Combine from all other races and competitions. The PIT is designed to be the great equalizer by leveling the playing field between power athletes and endurance runners to determine the best overall conditioned athlete. This race structure has been carefully created, refined and reviewed by the top strength and conditioning coaches from the CrossFit community, United States Armed Forces and USA Triathlon Organization Race Directors.

Team CFSBK
1.Melissa Loranger
2.Noah Abbott
3.Lylliam Sekkat
4.Rob Underwood
5.Jacques Delori
6.Felipe Cruz
7.Adele Myers
8.Aigul Guilmanova
9.Jay Reingold
10.Mirko Berloso
11.Pierre Davidoff
12.William Habetler

Are we missing anyone???
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Rowing Revives In The Gym NYT
New York Sports Clubs Renovating to keep up with CrossFit by adding “Ultimate Fitness Experience Zones”
Health Officials Urging Americans To Do Something, Anything For 30 Minutes A Day

Fitness: Hang Snatch Pull + Hang Power Snatch

Performance: Snatch Deadlift (with a pause at the knee) + Touch and Go Squat Snatch

Take 15 minutes to work up to a moderately heavy load on today’s complexes. See if you can meet last week’s numbers or surpass them with good form.
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High Bar Back Squat

Fitness: 3×8 Across
Add 2.5-5lbs from exposure 3

Performance Heavy 3
Try to beat last week’s heavy 8 by 5-10lbs.  Use Spotters.

Post loads to comments.
Snatch/HBBSQ e4/6
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Choose one to perform:
8 Minutes of Kipping Pull-Up Practice
5 sets of 2 Strict Pull-ups with as little assistance as possible

The buy in for kipping pull-up practice is 5 strict pull-ups for the guys and 3 strict pull-ups for the ladies.

A tradition for CFSBK is to start most classes with intros and a Question of the Day (QOD) while we do basic movement prep.  The intention behind this practice is to help break the ice between members and establish an informal and welcoming tone to every class.

What are your opionions of this practice and what are some of your most memorable QODs?

• Want to improve your gymnastics? Check out the upcoming Gymnastics Strength Series with Ken H starting on the 14th.

CFSBKer Radhika Vaz Performing Again

OLDER. ANGRIER. HAIRIER.
“At 40 I have the confidence I wish I’d had at 20, the body I hope I’ll have at 60, and nose hair. At 40 there is a lot of nose hair.”

Written and performed by Radhika Vaz.

• Sept 25, 26, 27, 28 @ 8pm. Sept 29 @ 7pm.

The Producers Club. 358 W 44th Street. NYC.

SUPER SALE $12 tickets at GROUPON! Instead of $25 at the door!

For more information check out radvaz.com
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Programming Training Intensity for Weightlifters ATG

“Fitness”
15-12-9-6-3 reps for time of:
Thruster, 115/75
Box Jump 24″/20″
Kipping or Jumping Pull-Ups

“Performance”
15-12-9-6-3 reps for time of:
Thrusters, 155/105
Box Jumps, 30″/24″
C2B Pull-Ups

There is a 15 minute cap on this workout.

Post time and Rx to comments.

Congratulations to the CFSBK newly weds, Andrew and Laura!

I just wanted to say thank you, to you and your entire staff of wonderful coaches, for whipping us into the best shape of our lives. Like many women, I think, I’ve long struggled with feeling comfortable in my skin, but it wasn’t until I started coming to crossfit, and began to think of my body less as an object to be slimmed, sculpted, and scrutinized, and more as a tool for powerful functional movement, that I finally, for the first time in my life, felt truly happy in my body (not to mention confident enough enough to strut around all night in a booty-huggin’ white dress in front of all my closest friends and family). But buns of steel have been the least of what we get out of cfsbk: it’s all about the loving community of incredible human beings who constantly amaze and inspire us. Thank you! -Laura

Check out Lauren B’s exhibition starting tomorrow

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10 Ways The World Has Changed Since 9/11 Washington Post

Bekka P works on her Piked Wall Walk

• Only 4 More days to sign up for Fight Gone Bad 2013!

A message from Bree to all the CFSBK Teachers

Welcome back to school!

Hi all, I (Bree) am a member of a grassroots organization called NYCoRE (New York Collective of Radical Educators).  We are a group of current and former public school educators committed to fighting for social justice in our school system and society at large, by organizing and mobilizing teachers, developing curriculum, and working with community, parent, and student organizations. We hold monthly political education member meetings on the third friday of every month, offer teacher-driven PD on social justice issues (such as supporting queer youth and teachers, restorative justice, anti-racism etc), hold an annual conference for about 800 youth and educators, develop social justice curricular resources and offer a teacher plan book among many other things.  

What did your middle and high school physical education programs look like?
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Athletes Among Us: Pics of Professional Athletes Playing at Life
Dedicated to the 6am CrossFitters: “Who’s First?”