David doing 15 Burpees during each rest period and the entire workout in a 20lb weighted vest after meeting his fundraisng goal.

Tomorrow’s Schedule

Please check the heats below to see when you’re competing and judging tomorrow. Plan to arrive at least 20 minutes before your heat to get registered and ready.  Your team captain will be collecting money ($20pp) and picking up shirts at the front desk when everyone on your team arrives. Immediately after your heat there will be a team portrait taken outside, look your best! At the end of the day we’ll have an awards ceremony and group picture. We encourage everyone to hang out, drink beers (provided by the gym) and cheer on the other teams. If you’re in an early heat, please hang out and then try to make it back for the awards ceremony… especially if you’re going to podium. The Brookyn Community Foundation will also be introducing themselves and talking about the foundation throughout the day.

8:30am Gym Opens
9:00-2:00 Fight Gone Bad Heats
2:15 Awards Ceremonies
Afterwards some folks will trek to Draft Barn on 3rd between 12th and 13th for some food and (probably more) beer.

Awards:
Top 3 Individual Fundraisers
Top 3 Team Fundraisers
Top 3 Rx’d Male and Female Competitors
Top 3 Team score totals (mixed Rx’d and Scaled)

Updated Movement Standards

Everyone competing in Fight Gone Bad tomorrow also has a judging assignment slot. Please come familiar with the movement standards so you can accurately perform and judge the workout. We’ll review day of too.  This year we’re going to update two movement standards to reflect what you’ve seen in the gym and in CrossFit competition. First, the box jump is now a Games standard box jump, which means you’ll need to show extension and control at the top of every rep as opposed to being able to reach extension as you jumped off. Secondly, the ladies Rx for Wall Ball is going to be 9′ tomorrow.  In years past, we’ve observed a disproportionate amount of females having to compete scaled just because the Wall Ball standard. If you’re a purist, you can still go for the 10′ line, but scoring for tomorrow’s event and the CFSBK leader boards will now be as stated above.

Box Jump: Demo Video
Men’s Rx: 20″
Ladie’s Rx” 20″
Additional option: 16″

Standards:
Start: Standing on Ground
Finish: Standing on top of the box with knees and hips fully extended and under control. Athletes may bound or step down. Step ups are also acceptable.

Sumo Deadlift High Pull: Demo Video
Men’s Rx: 75lbs
Ladie’s Rx” 55lbs
Additional option: 35lbs

Standards:
Start: Both plates on ground
Finish: Knees and hips fully extended and barbell at approximately collar bone height.

Wall Ball: Demo Video
Men’s Rx: 20lb ball, 10′ target
Ladie’s Rx” 14lb ball, 9′ target
Additional option: 10lb ball, optional target

Standards:
Start: Hip crease dips below parallel
Finish: Ball hits ABOVE target line

Rowing:
No Scales
No ROM Standards

Push Press: Demo Video
Men’s Rx: 75lbs
Ladie’s Rx” 55lbs
Additional option: 35lbs

Standards:
Start: Bar in a racked position in front of shoulders
Finish: Knees, hips, shoulders and elbows fully extended with the barbell above the shoulders

Don’t be afraid to call a “No Rep” on someone if they’re not meeting the standards! You’ll be doing them and the event itself a favor.

Because of the new standards, we’re going to reset the FGB leaderboard at the gym. If you think you’ve got a top 3 score in you, please let one of the coaches know ahead of time so we can communicate with your judge.
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Team CFSBK had raised over 33K for charity! Check out the leaderboard to see who our top teams and individuals are so far.

Fitness

If you’re feeling beat up and sore from the Burpees recently, opt for the Sit-Ups. If you didn’t hit that workout or are feeling fresh, do the push-ups.

Performance

5 Rounds for time of:
Run 400m
6 Muscle-Ups

Post time and Rx to comments.

Lauren and Melo doing some bodyweight strength training

• Team CFSBK has raised over $31,000 for the Brooklyn Community Foundation!!! 2 Days left until FGB2013!

Tweet The Deets

We’re totally crushing on all you guys and we love to hear what you’re up to. Got something of note going on in your life? Let us know! We want to hear about your promotions, events, personal victories, discoveries, media campaigns, small government coup d’états, interesting links and birthdays! Send awesomeness to: David(at)CrossFitSouthBrooklyn.com.

Dance, Whitney, Dance!

Whitney H is performing in her fifth season with Von Howard Project, a contemporary dance company, and would like you to come see the show! Here are the details:

How: Get tickets by clicking this link!

Discount SKINS Gear

Interested in some Skins gear? Use the discount code IAMCFSOUTHBROOKLYN and get a 20% discount plus free shipping when checking out on www.skins.net.
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How To Win Jenn Sinkler

Fitness
15 minutes to work on the complex:
Clean Deadlift + High Hang Power Clean + Mid Hang Power Clean

Performance
15 minutes to work on the complex:
High Hang Clean + Mid Hang Clean + Clean

Focus on bringing the bar to the hips before jumping
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Front Squat

Work up to a Heavy 5 on a Paused Front Squat

Pause for a FULL 2 count at rock bottom. OK to take a bounce out. Only go as heavy as you can maintain a neutral spine and a solid rack.
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Tabata Russian KB Swings then immediately run 2 laps around the block.

Score the lowest round on the swings. Run the laps NFT but start moving as soon as you place the KB down and don’t stop. 

Synchonrized Rowing

• Happy Birthday, Rachel D!

Message from Cecilia Clarke, President & CEO of the Brooklyn Community Foundation:

The 2013 Fight Gone Bad teams are really bringing their A-game to the table when it comes to raising money for their local community! All your training and hard work has inspired us to put a little more muscle into your fundraising efforts. Since surpassing your initial goal of $15,000, our Board of Directors is matching each team’s contribution dollar for dollar. Your friend puts in $10, our Board puts in $10, it’s that simple. We’re not stopping there either. Once FGB’s fundraising reaches $35,000, our Board will start matching every gift 2 to 1. That’s right, for every $10 donated to your team, our Board will put in $20, tripling your fundraising. Triple the effort to get that number over $35,000 and triple the impact.

So keep training, sweating, and getting friends involved in your cause to support strong communities and life-changing programs in Brooklyn! Because no matter who takes home first prize on October 19, you are all champions when it comes to your home borough.
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Epigenetics Sci Show
Woman On Gym Treadmill Cranks Incline Up To 90 Degrees
Resisting Financial Feudalism ZeroHedge

Wall Ball, the worst thing ever.

• Team CFSBK is at 26K+ raised for Charity!!! We’re in the home stretch so please take a moment to send out those emails, reach out to friends and family who have been holding out on you and offer up ridiculous incentives for hitting certain fund raising markers. Get motivated and get weird!
• We’re still open for any donations for prizes. If you own or work at a business that could provide some sort of prize (no matter how small) for our top performers (for the WOD and fundraising) please email David(AT)CrossFitSouthBrooklyn.com.

Fight Gone Bad Details

Heat Assignments
The FGB 2013 Heat lists are live and can be found here! Team captains, please email out to your team to remind them when your team is up. Remember that each team has two assignments, one for the WOD and one judging assignment. Please plan your attendance and prep accordingly!

Starting Stations
Each team also needs to figure out where everyone will start on the workout. Since the teams are all comprised of 6 people instead of 5 you’ll need to have one Rx’d female and one Rx’d male starting at the same station. Everyone on the team will rotate at the same time and rest at the same time.

Orthopedic Scales
If you need a workaround on any movement for an orthopedic reason, please let any of the coaches know day of and we’ll find you an appropriate modification.

Going for the SBK Leaderboard?
If you think you’ve got the goods to get on the SBK leaderboards for Fight Gone Bad please let David know before your heat on the day of.  We’ll make sure your judge feels capable in scrutinizing your reps for the leaderboard.
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What is your Fight Gone Bad strategy? What do you think your strongest and weakest moves are going to be?

Part A: Handstand Skill Work

4 Rounds NFT of:
4 Kick Ups to a partner or freestanding
15 Hollow Rock
15 Superman Rocks

Part B: Inversion Strength Work

4 Rounds NFT of:
4 Wall Walks 10 second hold
8 Dumbbell Presses
8 Renegade Rows, each arm
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Five Round For Time Of:
35 Double Unders
15 Burpees

Post time and Rx to comments.

Nate Pulls 275 for a Triple

• Fight Gone Bad 2013 is THIS WEEKEND! We’re closing in on the 25K raised mark! The heat assignments will be announced on the blog tomorrow. Get Stoked!

Sign up for Strength With Coach Jeremy

Starting the week of October 21st Coach Jeremy will be offering another cycle of his ongoing Strength Intensive series. These cycles meet two or three times per week and are guaranteed to make you stronger! To see the dates, details and sign up options, please click any of the links below.

Strength Intensive-A Cycle-Novice 3 classes per week $300.00 monthly (3 spaces left)

Strength Intensive-B Cycle-Intermediate 3 classes per week $300.00 monthly (3 spaces left)

Strength Intensive-C Cycle-Morning Novice 2 classes per week $200.00 monthly (5 spaces left)

Strength Intensive-D Cycle Continuing Ed 2 classes per week $200.00 monthly (3 spaces left)

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Dmitry Berestov’s 140kg x3 Overhead Press ATG
Men’s Clean and Jerk Ladder
Women’s Clean and Jerk Ladder

Fitness:
Overhead Squat 3-3-3-3-3

Performance:
Snatch Balance 1-1-1-1-1

Post loads to comments
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5 Sets of:
5 Heavy Chin-Ups
5 High Box Jumps

Make the chin-ups as hard as you can while still maintaining a neutral head position at the top
The box jump isn’t a max height jump. Work up to a height that challenges you but is still a few inches below what you could maximally do. No misses.
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In teams of 2-3, do a plate pinch carry around the block, alternating when someone has to break.

Alex H gets set up to go overhead

• CFSBK Sweatpants are now in stock. Pick a pair up for $35 at the Front Desk!
• Good luck to Aileen H, and Kate R on the Staten Island Half Marathon today. Is anyone else running it???
• Congratulations to Mike O on his 36:20 10K (that’s a 5:51 avg pace and 17:49 5K time) and Megan D on her 43:39 10K. (7:02 avg pace and 21:33 5K) Mike Finished 23rd and Megan 103rd out of 4,114 total competitors. Today they’re competing in the Central Park Duathalon

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Thus ends back off week. Please let us know what you thought of the last cycle! We’ll start a new 6 week training cycle tomorrow. 

25 Minutes NFRs of:
20 Sumo Deadlift High Pulls*
20 Calorie Row or 400m Run (alternate each round)
20 Wall Ball Shots

*Pull all your SDHPs from a dead stop. Get good at getting set up.

Preset Scaling Options
A: 75lb Barbell, 20lb Medball
B: 55lb, 14lb
C: 35lb, 10lb

pǝʇɹǝʌuI ʇǝפ W ǝʞʞɔᴉɹ puɐ W ʍǝɹpu∀

• Happy Birthday for real, Joy M!

Strength Cycles With Coach Jeremy Live

Starting the week of October 21st Coach Jeremy will be offering another cycle of his ongoing Strength Intensive series. These cycles meet two or three times per week and are gaurenteed to make you stronger! To see the dates, details and sign up options, please click any of the links below.

Strength Intensive-A Cycle-Novice 3 classes per week $300.00 monthly (4 spaces left)

Strength Intensive-B Cycle-Intermediate 3 classes per week $300.00 monthly (3 spaces left)

Strength Intensive-D Cycle Continuing Ed 2 classes per week $200.00 monthly (4 spaces left)

Complimentary Bodywork this Weekend!

Postural analysis and ROM (range of motion) on the ankle, knee and hip joint.

Inka has spent the past month studying Structural Integration with Tom Meyers and she’s excited to share with you some new techniques to help you increase your ROM.  Structural Integration addresses postural compensations/ movement patterns by specifically manipulating your Myofascia.  Curious about how your ankle and your knee ROM might be affecting your squat? 

Please contact Inka directly to set up an appointment. 

This Sunday from 9am- 2pm 
Sessions will be about 45 minutes.
Contact Inka(AT)inkahodes.com  More info here: Inka Hodes

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Ice, Ice Maybe? CrossFit Journal

Find your Kettlebells easier with color coded tape on the base of the handles!

• Happy Birthday Lady Fox and Joy M!
• Do you have a picture of yourself doing a handstand or something else “CrossFity” while on vacation?? Please send them to David(AT)CrossFitSouthBrooklyn.com for a future blog post

Brooklyn Community Foundation Initiatives

Brooklyn Recovery Fund
In the immediate aftermath of Superstorm Sandy, Brooklyn Community Foundation launched the Brooklyn Recovery Fund to raise and direct resources to support emergency, intermediate and long-term needs of residents and small businesses in coastal Brooklyn neighborhoods. The fund has since backed the work of over 50 local agencies and institutions, with an emphasis on recovery and resiliency through community-wide nonprofit coalitions in Red Hook, Coney Island, Sheepshead Bay, Gerritsen Beach and Canarsie. One of the most successful grassroots responses to Sandy, thousands of donors contributed to a total of over $3.5 million, which will be fully directed by the end of 2013.

CFSBK Fundraiser Leaderboard!

1.  Matt Chmielecki  $1,890
2.  Erik Berndt  $985
3.  Robyn O’Brien $910
4.  Asta Fivgas  $785
5.  Lauren Borducci  $665
6.  Lindsay Silva $605
7.  Peter Mattis $600
8.  Jay Reingold  $575
9.  Janelle Rooks $545
10.  Stephen Ryan  $540

10.  Fresh to Death  $730

Total Raised as of 10/10/13: $22,584
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Today’s Rest Day WOD is to send those fundraising emails you’ve been puttin off! Maybe call a friend or post something to the facebook machine. Get on it, people, only 8 days left!

Our Narrow Slice

Take 15 Minutes to work up to a heavy 8 on the Bench Press.

Post loads to comments.
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Performance
5 Rounds NFT of: (20 Minute Cap)
5 Windmills each side (DBS only)
10 Toes to Bars*

Fitness
5 Rounds NFT of: (20 Minute Cap)
8e OH Reverse Lunge**
15 Dumbbell Weighted Sit-Ups

*You can work on strict T2Bs for upper body strength or Kipping for skill.
** Windmills require a ton of hip and shoulder mobility, if you’re too tight to hinge properly in this position, load up and do a reverse lunge with a heavy DB overhead.

Post loads to comments.

Happy Birthday Ms. Becca Wolf!

Healthy Communities through the Brooklyn Community Foundation
Brooklyn Community Foundation is connecting innovative efforts around food, open space, and fitness in three neighborhoods with high concentrations of public housing developments–Red Hook, Fort Greene, and Brownsville—to empower residents to enrich their environments and strengthen their communities, while developing new ways for nonprofits and city agencies to work together to improve public health.
The three year project, launched in 2013, will bring together four neighborhood-based nonprofits, Added Value, Myrtle Ave Revitalization Project, Brownsville Initiative, and Brooklyn Food Coalition, and two city agencies, the New York City Housing Authority and Brooklyn District Public Health Office, to facilitate visible change with urban farms and gardens, affordable produce markets, improvements to school food, fitness groups, and more. The project will also focus on revealing new resident voices committed to the health of their communities through policy, advocacy, and outreach efforts.

More info about the Brooklyn Community Foundation

Want some more verbage about the BCF? Maybe some good fodder for your email campaign! Just copy and paste people! We’ll be highlighting some of their local grant programs between now and FGB to let you know what kinds of impacts they’re making in our community!

Brooklyn Community Foundation is dedicated to improving lives and strengthening communities through local giving, grantmaking, and community service. Establish in 2009 as the first and only charitable foundation for New York City’s largest borough, the Foundation has granted nearly $20 million in partnership with generous donors to address critical community needs and advance innovative nonprofit programs. In response to Superstorm Sandy’s devastating impact in Brooklyn’s coastal neighborhoods, the Foundation launched the Brooklyn Recovery Fund. To date, more than $3.5 million has aided families and small businesses through the efforts of over 50 community-based organizations. Learn more at www.BrooklynCommunityFoundation.org. Spotlight on Recent Brooklyn Community Foundation Special Initiatives and Grants

• Team CFSBK is currently inching toward the 22K mark. You guys and gals are amazing!

B4B at CrossFit Staten Island

On October 19th at 1:00 CrossFit Staten Island will be hosting a Barbell for Boobs event. We will be doing Grace and then partying it up with and paleo friendly food and some booze of course. Everyone is welcome to come friends, family. No need to donate but if people want to there will be ways to donate at the box. Everyone from CFSBK is welcome to come and hang with us for the day.  I hope to see some of you guys there!
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Ring Support Stablity with Rob Miller

Take 15 minutes to work up to a heavy triple on the Deadlift.

Each pull is taken from a dead stop off the floor, loss of a neutral lumbar curve is a no rep.

Post loads to comments.
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4 Rounds of:
For max calories, row 2:00 at 18 strokes per minute
1:00 Max Hollow Rocks
Rest about 1:00

Post best and worst scores for each movement to comments.

“Impossible to Describe”

(Or, how not to explain Crossfit to your friends)
By Dr. Mike Cutatia

Sometimes, a friend will ask me what exactly do we do in the gym. One of my responses goes like this: “We are two sled-dogs lead by a smiling musher (David or Noah) with a whip…” Usually, this is followed by a prolonged silence, and I know that once again I have screwed up recruiting someone into Crossfit. Oh well. I happen to think that’s very descriptive and accurate (except for the whip part…). Its a good thing I don’t work for an advertising firm. I would be the anti-Christ of product sales. A short, but happy career.
How about this alternative: “Our coaches delight in thinking up weird positions to get into, or impossible movements to perform in the shortest amount of time. Imagine thirty people in a room wrestling with bars, plates, ropes, balls, until they are ready to puke”. Actually, I have not seen anyone puke in our gym-except David. I will never forget this. He went running past me one day out the front of the gym with a gastrointestinal face of pure agony. I didn’t know whether to laugh or cry with him.
or this:“There are all these people sweating, grunting, and groaning in pain while lifting and banging down heavy things … “. That’s quite accurate, don’t you think? Now, speaking personally, if anyone every described their gym to me like that I would run, not walk, to find out what the heck was going on in a place like that.
But, sometimes, I just mumble-“its impossible to describe”-and walk away.

Yoga for Athletes now starts at 9am

Due to the new 10am CrossFit Group classes we’ve moved Yoga for Athletes with Whitney H to 9:00am. OMMMG!

Wednesdays & Fridays 9:00AM-10:00AM
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…
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Stoppage of Play CrossFit Journal