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.
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Performance: 15 minutes to find a 1RM Clean

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

Performance: Find a new 1RM

Fitness: Perform your last 3×5 LP

Clean/FSQ e6/6
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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!
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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.
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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!

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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!”
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Hacking Sleep Precision Nutrition
If I Were Built, I’d Quit My Job The New Yorker

Fitness: 15 minutes to find a 1RM Hang Power Snatch.
Pressing out is a no rep.

Performance: 15 minutes to find a 1RM Snatch.
Pressing out is a no rep.
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High Bar Back Squat

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

Performance Establish a 1RM
Use Spotters.

Post loads to comments.
Snatch/HBBSQ e6/6
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For Time:
50 Burpees

Post time to comments.

Todd and Julian help each other out on back levers

Take Gina G’s Survey

I’m taking a User Experience Design course because I’m working on deciding what I want to be when I grow up (after I’m done being an accountant/auditor).  I have to propose a choose-your-own-adventure final project of an app or web site to turn into a user experience project.

Thanks for reading this! Please take a moment to fill out the survey

Babysitting Coop Picnic

Are you a parent who hasn’t been out to a nice dinner or a movie since “Fast and Furious IV” or “Hostel XXIII” because you don’t want to pay out the nose for babysitters? Then the Park Slope Babysitting Coop might be for you. The Coop is a group of parents who exchange babysitting services. Member families are in Gowanus, Prospect Heights, and other nearby neighborhoods – not just Park Slope. Come learn more at our next members’ picnic:

Location: Behind the Picnic House
Time: 3:00–5:00PM
Day: Saturday, September 28th
Rain date: TBD if necessary (hopefully not)
Food/drinks: BYO For more info, email Coach Nick at nick [at] crossfitsouthbrooklyn [dot] com.

Just think about it: you might be able to catch “Fast and Furious VII” in the theater! (Yes, they are making a seventh installment…)
We look forward to seeing you there!

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What is you favorite..
Barbell exercise
Body weight exercise
Monostructural exercise (running, rowing, biking, climbing, swimming, etc)

As many Rounds as possible in 12 minutes of:
12 DeadliftS, 155/105
9 Power Cleans, 155/105
6 Shoulder to Overhead, 155/105

Post rounds completed and Rx to comments.
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Perform 100 Hollow Rocks in as few sets as possible
or
2 minutes hollow hold in as few sets as possible

Daniel O on Wall Ball… Possibly a No rep?

Conan The Barbarian At CFSBK This Friday!

A vengeful barbarian warrior sets off to avenge his tribe and his parents whom were slain by an evil sorcerer and his warriors when he was a boy.  Enough said.

When: Friday, September 27th at 8:15pm
Where: CFSBK!
What to bring:
– Optional: Healthy snacks
– Optional: Booze, but the gym will provide some beer.
– Mandatory: The polished skulls of your fallen enemies to use as drinking vessels.
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Two Hip Extension Drills With Jeff Martone CrossFit

Coach DO and Adrian Bozman do a Power Clean/Ring Dip/Pull-Up WOD at Open Gym

• Happy Birthday Coach McDowell and Happy Belated Birthday, Coach RO

Thoughts on a Bombed Meet

 In my sport the meets only come around every couple months and you only have a total of 3 attempts to get it right, just 3.  The meet day arrives and warm ups are taken and they hit like butter.  The first attempt comes, my name is announced and I proceed to the platform, ALL eyes on you.  MISS #1.  I have, to date, competed in 4 other meets and have never missed my first lift, granted, I am trying to qualify for Americans so I am a bit more aggressive with my attempts.  Having said that, so much more pressure is mounting, my dream of making the national stage this year now looks bleak, but, possible with a big recovery.  I am extremely rattled now but am somewhat holding it together.  My name is announced again and I make my way to the platform, again all eyes on me.  EPIC FAIL #2.  I am now on the verge of complete mental collapse, not only is the national stage gone but I am faced with the prospect of scratching all 3 snatches.  I am shaking, can’t gather one coherent thought.  This is your true trial as an athlete, do you suck it up or go home.  After some help from my coach, I calmed and walked to the platform for my 3^rd attempt and nailed it…..  I walked off the platform and then heard the announcement that the judges called it a no lift, another fail, I had scratched all three snatches (I watched the video I have no idea why the lift wasn’t good).

The Clean and Jerk portion was inconsequential.  I did well but it was a bombed meet.  This was my first bomb as a competitive weightlifter.  I know there is no elite athlete out there that has not had a bad outing; it is something that has to happen.  How you deal with it is your true test.  How you grow from it is your assignment.  This complete bomb of a meet will not deter me, it will compel me to work harder and do better. I will be back on the platform to train Tuesday with a vengeance.

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Have you ever worked really hard for an event and then had it fall apart on you in some way? How did you deal with it?

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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3 Rounds For Time:
30 Kettlbell Swings
20 Goblet Lunges
10 Ring Dips or Push-Ups

Post time and Rx to comments.

Ken H doing some One Arm Chins

Tips on How to Fundraise For Fight Gone Bad

Step 1: Make sure you’ve created your account on Crowdrise.
Step 2: Take a moment to learn more about The Brooklyn Community Foundation and all the great work they’ve done.  They’ve granted a variety of artistic, agricultural, environmental, social and educational programs helping people of all ages. No doubt there are several programs they’ve helped that you identify with.  Here is a quick list of ALL their grants
Step 3: Write a short email to your friends, family and colleagues. Compose a standard message that everyone will get and then personalize each email with a quick intro. You might include examples of grants that the person you’re emailing would appreciate.  You could also.. CALL! a relative and discuss what you’re doing.  After a week or two, follow up with the people who haven’t donated, many people respond after that second nudge.
Step 4: Post to the social media outlet of your choice. Easy peasy!
Step 5: Lead by example.  Either start your donating efforts with a donation to your own fund or coordinate between you and your team to donate to each other.

CFSBK is currently at over 7K raised for charity!

Yelp Us Out

Get it?! Yelp us…nevermind.  Speaking of feedback, CFSBK has been very fortunate to have gotten 40 5-star reviews (14 Filtered) on our page at Yelp.  If you’d like to share your thoughts on our humble gym with the world we’d love it.  All we ask is you be honest and tell everyone how awesome we are.  Just kidding!  We thank you in advance for giving folks out there your opinion of CFSBK.
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1000w Power Clean
Mike Tyson Throwing Darts Blindfolded
Awesome Moments

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 2
Attempt to best last week’s triples by 5-10lbs.

Post loads to comments.
Clean/FSQ e2/6
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If you DID the Saturday Wall Ball WOD and your legs are smoked, perform:
3 minutes each side either Couch Stretch or Foam Roller Quad Mash

If you did NOT do the Saturday WOD then perform:
3 Rounds Not For Time:
270 run/300m Row
20 Dumbbell Thusters

Choose a weight you can go unbroken for at least the first round.

Post load and implement to comments.

CFSBKers carrying sandbags during the CMC

• Team CFSBK is playing team Tumblr today at 3:00pm in soccer. CFSBK is way more culturally relvant than tumblr so an epic win is just about a lock.

Good luck, Jake and Brandon!

CFSBK wishes the best of luck to Jake L and Brandon R who are competing in the Rudy Sablo Memorial Weightlifting Open in Garden City today. Jake L is attempting to qualify for nationals in the 207lb weight class.  His current PRs are a 270 Snatch and 323 Clean and Jerk, he’ll need to hit 275 and 335 in order to qualify. Brandon is also hoping to hit some qualifying numbers. His current PRs are a 202.4 Snatch and 242 Clean and Jerk.

Best of luck, fellas. CFSBK is rooting for you!
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This is what it looks like when you strap a GoPro onto an Eagle flying through the French Alps
A different kind of CSA. Community Supported… Art

5 Intervals of:
50 Double Unders
20 Wall Ball Shots, 20lb,10′ / 14lb,9′

Rest about 1:1 ratio or work with a partner and alternate rounds. Go all out on your work intervals.

Post time for each round to comments.

“Saved By The Balls'” Team logo. Featuring Coaches Noah, Fox and DO

Happy Birthday, Rivka W.!

Holy Smokes! 2 days in and we’re over 5K Raised!

Since 2008, CrossFit South Brooklyn has conducted a yearly fundraiser in the form of a workout called Fight Gone Bad. Last year, we raised over $34,000 for the Brooklyn Community Foundation. BCF is a local organization that is dedicated to improving the lives of people in Brooklyn by strengthening communities through local giving, grantmaking and community service. This year, we’ll be partnering with BCF again and hope to surpass last year’s donation numbers.

CFSBK Fight Gone Bad Fundraising Recap
2008: 7,303.01
2009: $26,826
2010: $45,000
2011: $62,216.00
2012: $31,931 +31,931 Matched by the BCF Board members

That means CFSBK is responsible for over $492,000 worth of charitible donations since 2008!

If everyone puts in some effort to get the word out about Fight Gone Bad we can 2013 just as amazing as year’s past. Please take a moment to post your findraising page to Facebook, tell your family and friends and see if you can figure out how to hit your intended goal!
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Strict Muscle Up Progression CrossFit