In teams of two complete 8 rounds of the following work, alternating every round:
400m Row
10 Ring Dips
10 Toes to Bar

Post partner and total time to comments.

CFSBK ladies working footwork

Strength Cycle Sign Ups

Want to start 2013 getting super strong? Sign up for one of the remaining Strength Cycles with Coach Jeremy:

Cycle A: Novice
Jan 7-Mar 1 (4 Slots Left)
Monday, Wednesday at 7pm, Friday at 6pm

Cycle B: Intermediate
Jan 8-Mar 3 (5 slots left)
Tuesday, Thursday at 7pm, Sunday at 10am

Cycle C: Morning Novice 8 left
Jan 7- Feb 27 (8 slots left)
Monday and Wednesday 6:30am

Cycle D: Continuing Education
Jan 7 – Feb 28 (3 slots left)
Monday and Wednesday at 6pm

If anyone is confused as to which cycle they belong in, they can contact Jeremy to discuss placement.

An open letter the CFSBK Community

By: Noah A. Barth

At Crossfit we found our studied discipline on three pillars: strength, conditioning and community. It is this third facet of our common identity that I would like to address. More than your average gym, CFSBK fosters an impressively diverse, dynamic and nurturing community. From supporting one another’s work toward physical goals and enjoying genuine sympathetic joy when they are achieved to simply sharing good times, the sense of community encountered at CFSBK is truly unique.

Life events sometimes require us to draw on this camaraderie in service of a cause larger than pleasure. We’ve recently exhibited this through solidarity and support when one of our fellow athletes is injured, or the incredible fundraising efforts of this year’s Fight Gone Bad. We were able to raise substantial funds for Hurricane Sandy relief efforts, but make no mistake- the need for continued assistance is still very real and very immediate.

This brings me to the first two pillars of our community- strength and conditioning. At the end of the day we are a collective centered on the development of the physical; and this is an area at which we also excel. The recent events of our larger community behoove us to share these capacities.

I recently had the good fortune to spend a day volunteering in the Far Rockaways through New York Cares with fellow Crossfitter Julie Bernard. We were clearing damaged flooring and drywall from a flooded home. The family’s young son was running around outside and we overheard him worrying to his mother “that Santa won’t come because the house is no good.” That particular neighborhood was very hard hit and it is difficult to understate either the need for further assistance from able bodied persons such as yourselves or the volume of gratitude that the people of the Rockaways feel for such service.

I am aware of how impossibly busy this time of year is. There are gifts to buy, functions to attend, family to spend time with. Yet I challenge all of you to find one day, just one, before the year is up to dedicate the merits of your training to something greater than yourselves. Donations are great but making the sacrifice to head out there and give of yourselves, to labor in the cause of another’s need is truly a small miracle. New York at large will thank you, and I promise, when the day is over you will thank yourselves.

When we had finished clearing that house, the mother told our team leader how relieved she was that we were able to provide that assistance because it meant a flooring contractor could lay new boards in time for Christmas and there would be a place for the tree. Thanks to some helping hands and warm hearts, Santa would still be able to visit their home.

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The Sistine Chapel, full 3d View
18 Rules of Living by the Dalai Lama

4 Rounds NFT of:
Run 270m
15 Dumbbell Thrusters
10ea Side Plank Ups
15 Glute Bridges

Turkish Get-Up

Work up to something really frackin heavy today.

Post loads to comments.

Finish with a 2:00 Couch Stretch on each Side

Dan B goes for a new 1RM

Homebrew Report

Huge thanks to everyone who came out and made Homebrew To The Rescue a huge success.  We were able to raise $4,403 for The Rockaway Rescue Alliance and The Graybeards who are working hard to help those affected by Hurrican Sandy. The breakdown for funds raised is detailed here:

Auction: $1,805
Raffle: $715
Online: $1,500
House Tickets: $383

CFSBK would like to thank: Julie Barnard (JB) who was the mastermind behind the event and wrangled all the cats into one box for HB2R.  The Foxes were the gym liaison who brought it to life and did all the heavy lifting involved. Everyone who donated food, raffle prizes, time and talents to make the event a community effort. Also, we can’t forget the brewers..

Andrew, Dylan & Bill Billingsgate Belge Speciale
Brett Taylor Debaser, Single IPA
Fritz Fernow Vienna’s Pail, 4.8% ABV
David Privler Whalemina Amber Ale
Mary Izett Series of Sours
Clinton Stauffer Carroll St. Kolsch
Strong Rope Brewery’s Fence Hopper, Hoppy Honey Ale
Derek Getschow Orange Bear, Hefeweizen w/ Orange
Tim Fusco BlueDoor Brew, Gluten Free

CFSBK Book Club Meeting Tonight

The Book Club will be meeting this evening at 5pm at Pacific Standard to discuss the final book of 2012, “The Perks of Being a Wallflower”. If you’ve read the book come on down for a pint and some conversation.  We’ve posted the discussion questions on the event page. 

GOWANUS CANAL HURRICANE SANDY FLOODING MAP

Press Release:
Friends of Brooklyn Community Board 6, Inc. (FBCB6) is assembling an inventory of the impacts from Hurricane Sandy and the Nor’easter on local businesses, property owners, and community organizations. We have created a Google Collaborative map for the Gowanus Canal corridor and are gathering information about how properties were specifically affected.

Please share this map with people in the Gowanus area who have been affected by the storm. You can access the map at the following link here

Was your property affected? Add a pin and tell us:
· Your Street Address (with name of business, if applicable)
· What you experienced (e.g.; flooding, damage to building, damage to property, loss of electricity, etc.)
· Photographs of damage (if available) For more information about this initiative, please contact Melissa

Umberger, FBCB6 Project Manager at (718) 643-3027, extension 203 or email planner@BrooklynCB6.org.

Thanks to Melon W who passed this along to us!

______________________
This Ones For The Butch Girls Breaking Muscle

Spend 15 minutes working on your Kettlebell Swing Technique and Efficiency

then,

5 Rounds Not For Time of:
10 Kettlebell Swings, heavy
10 Burpees
10 Ring Rows, as difficult as possible

It’s not for time, but don’t sandbag it.

Post experience to comments.

Radhika V gets Unladylike

CFSBK Movie Club Meeting Today

The CFSBK Movie Club will be seeing the 3:10 PM showing of “Hitchcock” at the Cobble Hill Cinemas today. CHC also happens to be in the vicinity of any number of bars for folks who want to stick around for a post-movie hangout and discussion afterwards.  We’ve chosen an earlier than usual time since many will also be heading to Home Brew to The Rescue Afterwards.

Home Brew To The Rescue Tonight

Tonight 10 of New York City’s finest homebrewers will take over CrossFit South Brooklyn for a one-of-a-kind charity event to support organizations doing real, on-the-ground work for victims of Sandy.
In addition to unlimited samples of some of the city’s best homebrewed beer, you’ll be treated to meats, cheeses and other tasty, top-secret snacks. There will be a raffle with killer prizes from Sycamore Bar & Flowershop, Four & Twenty Blackbirds, Brooklyn Homebrew and CrossFit South Brooklyn just to name a few!

You can get tipsy, stuff your gut and help New Yorkers who need it most? It’s a win-win for everyone. Today, let your liver do the heavy lifting.

This Holiday Season Give Women in India a Chance at an Education. And LYAO.

Women’s Education Project and Happy Cavity Productions bring you a
special benefit performance of the hit one-woman comedy Unladylike:
The Pitfalls of Propriety.

Some women just don’t have the heart, mind or body to be a lady.
Presenting one woman’s struggle to achieve propriety from adolescence
to about now.
Written and performed by Radhika Vaz, directed and developed by Brock Savage.

When and Where!
December 20 Thursday at 8pm.
The Producers Club.
358 West 44th Street (b/w 8 and 9 Ave). NY.

Tickets!
This show has sold out in New York, LA, Mumbai, Delhi and Bangalore so
book now! Purchase Here

$20 per ticket. All proceeds benefit Women’s Education Project so they
may continue to develop resource centers for young women from the
poorest families in India to succeed in higher education.

People are talking about this show!
“…the Indian Wanda Sykes…” The Huffington Post.
“Vaz looks like an angel but is a rebel in disguise.” Time Out Mumbai.
“Radhika’s feminist agenda is a hoot.” Femina.
For more information on Radhika Vaz

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Strenth Is A Choice Elite FTS

Coaches McDowell and Josh Perform a Kettlebell Swing, Pull-Up Couplet

Shoulder Dysfunction, Where to start?

A lot of shoulder dysfunction has its roots in poor posture.  If you walk around all day with your shoulders internally rotated and your head pushed forward, chances are that your thoracic spine and scapula have lost optimal function.  The problem with this is that when you go lift a weight overhead, do a push-up or try to snatch, certain joint positions won’t be available to your body so other areas will have to compensate to finish the job.  Watch this short video to see a very basic overview of how some of your bones are supposed to move when your arms go overhead.  You can see that the scapula, clavicle and humerus all share responsibility to finish the job.  The video doesn’t account for the contributions of the Thoracic and Cervical spine, but just know they play an important role too. If the imbalances in the system arent addressed inflammation and pain may become present. Over time long term injury and dysfunction may eventually result.  So what to do about it?  Start with these simple MWODs below and see if you can’t begin to break up some of your gnarly restrictions. Watch each one and give them a shot pre-workout.  See if you can’t get into better positions or “cool off” some existing inflammation.

Shoulder: What to Fix First
Pain Ball: Calling All Shoulders
Darth Shoulder
Death By Desk
The Neck of a Desk Warrior Poet

If something feels a little off but not necessarily injured or painful, your best bet is to start doing some soft tissue work around the area to see if you can’t create some relief for yourself. Additionally, make sure every exercise you do using that area of your body is performed with perfect execution and a controlled tempo. I’ve seen many folks “lay off” an area without really seeing much improvement while others train smart through and around the issue and experience a quick return to normalcy. Often by using the tissue modestly and correctly, the increased blood flow stimulates a recovery process that promotes tissue healing. Again, your emphasis becomes controlled movement, not performance or intensity. If a particular movement seems to aggravate any tissue, let a coach know and we’ll modify it for you. Train smart, move well and listen to your body.
Chronic or painful symptoms should always be treated by a trained professional.

Finally, if you’re spending the majority of your waking life in poor positions, you need to address these postural issues and find effective strategies to improve them.  (STOP! What is your posture like Right Now?)

Help Lara Find a Place to Live!

CFSBKer extraordinare and all around awesome lady Lara is looking for a place to live in the hood. Here are some deets on her and what she’s looking for. Help a sister out!

I am a straight-talking firecracker with emotional strength and intelligence.  I care about integrity.  I am down to earth. I love friendly, sharing, awesome folks who like to keep common spaces clean and tidy and have a passion for life.   I love to laugh.  I like to cook and share.  I love crossfit.  I am an actor/producer and also a JetBlue flight attendant.  I work long days and on my days off I am auditioning and working on other projects.

If this jives with what your living situation, please email me at larasilva99(AT)gmail.com so we can start a conversation!

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Watching People Lift Heavy Things CFSBK’s Own Samir Chopra
Is Sitting The New Smoking? Discovery
Sitting Is Killing You

Box Squats are a great opportunity to work on your organization at the bottom of your your squat. Work up to a heavy double today and make sure your alignment is perfect on every rep.
 
Post loads to comments.

“Flight Simulator”

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
 Reps For Time of Unbroken double unders

There is a 15 minute Cap on this. How far can you get?

Welcome “Aboard” Arturo!

Coach Arturo Ruiz

As many of you afternooners know, we’ve been working with Arturo Ruiz for the last few months helping develop him as our newest and shiniest CFSBK Coach!  Arturo caught our eye last February when he joined us because of his experience in the field, dedication to good movement and the fact that he was an all around nice guy. We kept waiting for him to prove our intuitions wrong but luckly for us he never did. We’re happy to officially welcome Coach Arturo onto the CFSBK staff. Expect to see more of him in a group class near you in 2013!

Arturo has been training a wide variety of people for the past 5 years now.  He holds a CrossFit Level 1, CrossFit Powerlifting, CrossFit Movement and Mobility, NASM CPT and NASM CES certifications.  He has also attended the California Strength Olympic Lifting seminar.  He prides himself on continuing education and changing peoples lives through fitness.

CFSBK Book Club Meeting This Sunday

The Book Club will be meeting this Sunday at 5pm at Pacific Standard to discuss the final book of 2012, “The Perks of Being a Wallflower”. If you’ve read the book come on down for a pint and conversation.  We’ve posted the discussion questions on the event page. 

CFSBK Movie Club Meeting This Saturday

The CFSBK Movie Club will be seeing the 3:10 PM showing of “Hitchcock” at the Cobble Hill Cinemas this Saturday. CHC also happens to be in the vicinity of any number of bars for folks who want to stick around for a post-movie hangout and discussion afterwards.  We’ve chosen an earlier than usual time since many will also be heading to Home Brew to The Rescue Afterwards.

Mike’s Blogs

CFSBKer Michael S has two cool sites we want you to check out. 

Mike on Mics: Michael Schechter and Mike Vardy talk technology and time management, parenting and productivity and all things in between during this podcast, all while sipping on their drink of choice for each episode.

A Better Mess: A Better Mess serves as a journal or record of one ADHD-addled mess (that’s me!) to find the best way to do the best possible work. It’s a combination of the things I’ve tried, the things I enjoy, the things I want to accomplish, the things I use to accomplish them, the things that have worked for me, the things that haven’t and the myriad of ways I fall short. It also has some totally random stuff that seems to come out of nowhere, but like I said, I have ADHD… shiny objects and squirrels come with the package.

Do you have any cool websites/projects you run? email them to David(AT)CrossFitSouthBrooklyn.com so we can post them on the blog. We’re always looking to highlight members of our eclectic and interesting community.
_______________________
The eyes have it: The iris pictured in remarkable detail by incredible close-up shots Mail Online
The Gyuto monks – Tibetan tantric choir

Spend 15 Minutes Working on your Power Clean and Split Jerk Technique

Post load and experience to comments.
___________________

Row an easy 2000m or 1 Mile Run

Happy 40th Birthday Coach Fox!
Thanks for all you do for the gym and our CrossFit community!!

Attn: Home Brew To The Rescue Attendees:

Fine drinkers! As all of you know, the sold out Homebrew to the Rescue event is happening this Saturday December 15th at 7pm. 100% of all proceeds raised this night will go to our chosen two charities doing real, on-the-ground work for victims of Sandy are Rockaway Rescue Alliance and The Graybeards. It will be a glorious evening of beer from 10 of New York City’s finest homebrewers, raffle and auction items to fight over/bid on/win, and tasty treats to munch upon.

Fish out of Water!

Tech Person Needed

Hi CFSBK techy folks. I (Corbett M) find myself in need of an expert in web development to do an assessment of a website. The ideal person would firstly be an expert at backend development with good knowledge of WordPress and would ideally be able to assess this website fully from the backend through front end development with an understanding of design aspects, too. This is a somewhat sensitive matter with a tight time frame. If you are that expert, or know someone who is, please email me at corbett(at)variegated(dot)com and I can give you the full details. Thanks.

HERONDALE FARM GRASS-FED MEAT CSA

SIGNUP DEADLINE DEC 15!

Ask any of the 43 people who were members of the meat CSA this year, and they’ll tell you that the value and selection offered in this program is unmatched. You simply cannot buy grass-fed meat at retail at this price and quality anywhere in New York. And with monthly delivery direct to the gym, the convenience is unmatched. 

The next share will be four months: Jan-April. If you like, however, you can sign up for 4, 8 or 12 months – all at once.

The Farm is offering two mixed meat (beef, pork and lamb) options:

• 15lbs/month plan: $600 if you pay in full, $650 on monthly payment plan

• 10lbs/month plan: $460 if you pay in full, $500 on monthly payment plan

Full plan details and lots of info about Herondale Farm is here.

Here’s how to sign up:

1. Returning members: You can re-up by emailing to info@herondalefarm dot com. They’ll take it from there.

2. New members: Download this PDF, fill it out, and return it to the farm via email.

QUESTIONS? Email me. WANT TO SPLIT A SHARE WITH SOMEONE? Email me. mignyc at gmail dot com.

The farm is looking for 60 members in 2013 – let’s make it happen!

__________________
What’s something we probably don’t know about you? Hidden talents? Unusual interest? Ultimate Claims to nerdom? The weirder the better!

Performance: Work up to a heavy triple.
If you finish, drop back to about 80% and do a set of 5-8 reps

Fitness: Work up to a medium heavy 5 then perform 3 total sets of 5 reps at that weight.

Post loads to comments.
____________________

Weighted Pull-Up

Performance: 2RM Pull-Up
Prone grip only

Fitness: 5×5 Pull Ups, as challenging for 5 as possible
Focus on a mature finish position where your neck and shoulders stay neutral over the bar. Don’t crane your neck so that just your chin clears, use as much assistance as needed to finish strong.

____________________

Tabata Sit-Ups
Perform 10 Rounds of :20 on, :10 off of unanchored sit-ups. Score is total reps.

Christian Reiss Goes For a Deadlift 1RM

Congratulations

Huge props to all the guys and gals who totaled yesterday. We had some huge PRs from both veteran and novice strength cycles. Post numbers and experience to comments!

Even More Congratulations

Congrats to Arturo R who finished in 7th place overall in yesterday’s Hunger For More Games in Long Island! Team CFSBK is cleaning up shop!

The LFPB Challenge Cometh…

The CFSBK coaching staff is putting together an incentive nutrition challenge for the new year.  We’re calling it the Look, Feel, and Perform Better Challenge and it will span the first 6 weeks of 2012.  Our goal is to help people kick start their new year with some community support in avoiding processed foods, adding a little A/R and working out regularly.  More details to follow.

_________________
Recovering From Hurricane Sandy CrossFit
Neurotransmitters and Prolonged Exercise Robb Wolf
What If Money Were No Object Alan Watts
The Sonic Divide

Work on your handstand today, whether that means trying to kick up for the first time or going for the leaderboard on max length unassisted handstand

8-10 Rounds NFT of:
10 Russian KB Swings
5-10 Push-Ups

Capped at 15 minutes. Go Heavy on the Kettlebell Swings

Post experience to comments.

Team SBK

Hoboken Results

Congratulations to Team SBK who had a great showing at the CrossFit Hoboken Winter Challenge. Special shout outs to Coach Josh who came in 2nd place (after a tie breaker “Fran Off”), Coach Melo who came in 3rd, Mike M placing 5th and Coach Lady Fox coming in 6th.  Thanks to everyone who came out and represented! Full results will be posted once they’re available online

Strength Cycle Total Today

Coach Jeremy’s Strength Cyclers will wrap up their 8 week cycle today starting at 1:00pm. Over 20 lifters will be testing their 1RMs in the Back Squat, Press and Deadlift. All are welcome to come by and cheer on the lifters. Get ready for some massive PRs!

__________________
George Carlin talks about experience, his career and aging on the View

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75lbs / 35kg)

Post loads to comments.

This was the first event from the 2011 CrossFit Games Open

Coach Jeremy Goes For a Heavy Single On The Bench Press

Good Luck Team CFSBK

Best of luck to everyone competing in today’s CrossFit Hoboken Winter Challenge. We’ve got 12 athletes headed to Jersey for the event and cant wait to hear about how they did. Make us proud, team!

HERONDALE FARM GRASS-FED MEAT CSA

SIGNUP DEADLINE DEC 15!

Ask any of the 43 people who were members of the meat CSA this year, and they’ll tell you that the value and selection offered in this program is unmatched. You simply cannot buy grass-fed meat at retail at this price and quality anywhere in New York. And with monthly delivery direct to the gym, the convenience is unmatched. 

The next share will be four months: Jan-April. If you like, however, you can sign up for 4, 8 or 12 months – all at once.

The Farm is offering two mixed meat (beef, pork and lamb) options:

• 15lbs/month plan: $600 if you pay in full, $650 on monthly payment plan

• 10lbs/month plan: $460 if you pay in full, $500 on monthly payment plan

Full plan details and lots of info about Herondale Farm is here.

Here’s how to sign up:

1. Returning members: You can re-up by emailing to info@herondalefarm dot com. They’ll take it from there.

2. New members: Download this PDF, fill it out, and return it to the farm via email.

QUESTIONS? Email me. WANT TO SPLIT A SHARE WITH SOMEONE? Email me. mignyc at gmail dot com.

The farm is looking for 60 members in 2013 – let’s make it happen!

Gratitude 2012

CFSBK supserstar Sean P is hosting the Gratitude 2012 event at his night club, The Electric Warehouse tonight.  This event honors the winter solstice and welcomes the dawning of a new era of peace, love and harmonious co-existence for Humanity. Gratitude 2012 is a benefit for artists and families impacted by Hurrican Sandy as well as Figment, Dance Parade and other groups advancing participatory culture in NYC.

More information and tickets here
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The Meaning Of Kobe Bryant at 30,000 NYT
Choosing a CrossFit Gym Hardware CrossFit
Laurie Nelson Starts CrossFit in Her 60’s CrossFit Community