Fitness: 3×5 Across
Add 2.5-5 lbs to last exposure

Performance: 2×5 Across Followed by a Rep Out Capped at 10
Certainly should get 5+ but may not make 10. Leave a rep in the tank.

Post loads to comments.
Wed LBBSQ e3/6
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4-5 Rounds of:
10 Pull Ups
10 Step Ups, Left
10 Step Ups, Right
20-30s Hollow Hold or Hollow Rock

*While this is NFT, aim to move quickly through the stations. Scale the pull ups down by using a band or up by going chest to bar. These can be kipping or strict. Scale up the step ups by adding a KB/DB held goblet style. Box should be a height that sets your hip joint below parallel to knee. Ge

Trippy Ring Dips, Bro!!!

Jacinto featured on AMRAP

Check out gymspirational super hero Jacinto B featured on this great video from AMRAP.

Complimentary Range of Motion Testing

FUN FACT:  The Psoas muscle was the first muscle to develop in utero.  It is why it is so intimately connected with our fight-or-flight reactions, and linked to the state of our stress and nerves.  Want to know if your Psoas is limiting the mobility in your hip??  Inka will be doing complementary ROM (range of motion) testing and MLT (muscle length testing) for the hip flexor joint/ muscles.  She will take you through AROM (active range of motion) and then PROM (passive range of motion) and will help you figure out if you are within normal range of motion for these muscles.  How does this help your workout?  Knowing where you fall short can help you figure out where you need to roll out and stretch more and give you that extra edge during your workout.  It can also help to prevent injury by addressing the imbalances in your body.  She will also be working on your psoas muscle which is a muscle that is hard to get to by yourself and is often neglected. 

The psoas can also be a factor in low back pain since it attaches your vertebrae to your inner thigh.  There are a number of reasons why it causes low back pain but a big one is from sitting down for a prolonged amount of time.  Your Psoas starts to think this contracted state is a normal resting position and your tissues want to move into that resting position, leaving you tight and contracted

Resident Massage Therapist, Inka Hodes will be offering this from 11:30am – 1pm this Sunday.  Email her directly to make an appt. inka.hodes(AT)gmail.com

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The Women Of CrossFit Dynamix (Queens) AMRAP
Form = Function? 70’s Big
Does Size = Health? Pretty Strong

Today’s Rest Day WOD is to do 1 days worth of “Brain Training” over at Lumosity. Developed by neuroscientists, Lumosity is a series of daily brain training exercises used to enhance cognitive function among a broad spectrum of capacities. Think of it like CrossFit for your brain!

Lumosity

Post results to comments.

Fight Gone Bad Portraits: Part 5

The Barth Vaders
Michael Barth, Noah Barth, Jenna Jerman, Cherylyn Ahrens, Steph Wilson Rothfuss 

The DROMulans
Joe Mefford, David Osorio, Jay Reingold, Shawn Sadjatumwadee, Lisa Fernandez

Margin for Terror
Dave Smanik, Julie Barnard, Marco Diaddezio, Oleg Shibalov, Maxwell Knight 

Buns Of Steel
Jess Fox Michael Mishik Ron weissbard Peter Hoppmann Janelle Rooks

Touch Football Anyone?

Andrew M is organizing folks interested in playing touch football through ZogSports this winter.  We’ve already got a team of 18 folks signed up as team “Tic Tac Taco” and we’re looking to see if anyone else is interested. Maybe form rival house teams?!

The games will be on Sundays between 1 PM and 4 PM starting in January at the Brooklyn Tech field (510 Clermont Ave., near the Barclays Center).  It is 8-on-8, two-hand touch and co-ed (at least 3 female players must be on the field at all times).

For more information about the league, click here. To request a spot on this team or inquire about a new team, please email andrew.migdail(AT)gmail.com

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Beautiful Animal Photography

Fitness: Spend 15 Minutes working on the complex:
1 Clean Deadlift + 1 Hang Power Clean + 1 Front Squat
Focus on a solid spinal set up, a good rack position, and proper footwork. Add weight to last week’s top set if appropriate.

Performance: Spend 15 minutes working up to a heavy 3 rep Power Clean.
Try and add weight to last week’s top set.

Post loads to comments.
PC e3/6
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As Many Rounds As Possible in 6 Minutes of:
30 Double Unders
10 Ground to Overhead @70% of today’s heaviest Power Clean

Post Rounds and Rx to comments.

Fight Gone Bad Team Portraits: Part 3

Double Down
Kate Brash, Michael Green, David Fung, Courtney Hart, Mobina Hashmi

1.21 GIGAWODS
Chris Paschke, Gina Gatto, Asta Fivgas, Aileen Hanna, Daniel Fitzpatrick 

Fight Gone Breaking Bad
Jose Jimenez, Whitney Hubbard, Getzy Edelman, Traci John, Todd Cavallo

Suns Out Buns Out
John Chiaravalloti, Julian Vinocur, Dan Halioua, Judith Geis, Barbara Kryszko

South Brooklyn Seahorses
Daniel Glaser, Adam Scher, Lauren Borducci, Laura McElherne, Branden Renert

Make Like Champion!
Charlotte Kaiser (and Linus), Carlos Guerra, Jeremy Fisher, Shawna S, David Turnbull

RAGING BULLS
Greg Allen, Nick Peterson (and Linus), Martha Southgate, Jessica Bailey, Dominic Rovano

iCore Crunchers
Ben Whitney, Zubin Tiku, Josi Stone, Stephanie Paddock, Joshua Martinez 

Starting Strength Certified

Congratulations to Coaches David and Jess on passing their practical and written portions of Mark Rippetoe’s Starting Strength Seminar Exam. The practical portion of the seminar requires the coach to demonstrate competency on the platform both as a lifter and coach using the methods and progressions outlined in Starting Strength. The written portion of the test is an essay exam which requires a sound understanding of the theoretical concepts as well as critical thinking applied to case studies.

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“A goal is not always meant to be reached, it often serves simply as something to aim at.” -Bruce Lee
What are your thoughts on this quote?

With the exception of 6-8pm Open Gym, there are no classes today due to yesterday evening’s 5th Anniversary party.  CFSBK would like to thank all who attended the event for making it a big success. We’d ESPECIALLY like to thank Jamie D for organizing the party, Dan and Asta for the photo booth  and Sean P for helping out with alcohol.

Today would be a great opportunity to volunteer in the Sandy relief effort if at all possible!

Rations for those in need via CFSBK.

Fight Gone Bad Funds

CFSBK is proud to announce that all the funds raised at this year’s Fight Gone Bad 2012 event are being funneled to the Brooklyn Recovery Fund to help those individuals and buisnesses devastated by Sandy get back on their feet.

Did you come last night? What was your favorite moment?
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CrossFit and Bofu, Kenya

Fitness: 3×5 Across
Add 5lbs from your previous exposure.

Performance: Heavy 5
Work up to a top set of 5 reps, adding weight to last week. Remember you still have 4 exposures of this left, leave some weight on the table.

Post loads to comments.

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5 Rounds Not For Time of:
8 Romainian Deadlifts
8 Dumbbell Bench Presses OR 8 Strict Ring Dips
8 Weighted Sit-Ups

Go a little heavier on the RDL and Sit-ups than you went last week.

Party Tonight!

CFSBK is celebrating our 5 year anniversary tonight and you’re invited. The party starts at 9 and will wrap up at 2am. There will be an open bar, Taco cart and DJ in house so bring your dancing shoes and come ready to scale up your Saturday night. All are welcome.

Please no kids, bikes or dogs.  If you’re riding your bike please find somewhere outside the gym to lock it up.

We’ll also be collecting supplies for those in need. Please bring 1 item to the party so that we can organize a donation effort for those who have suffered from Sandy.

Things to bring (in order of most needed)
– Non-Perishable food
– Medical/first aid supplies
– Clothing (ONLY BRING ONE ARTICLE OF CLOTHING) Not a trash bag full of last seasons fashions. Clothes are not a high priority right now, please bring food abd first aid above all else.

NYC MORE 2012

Press Release:

New York, NY – With the NYC Marathon now cancelled, a group of runners and volunteers are now shifting their focus to helping the huge effort of recovery that lies ahead. “We have trained for a marathon and we intend to put one on.  But instead of a foot race, we want a marathon of service,” said Jaclynn Larington. “We continue to draw on the spirit of endurance to turn this day into real action.”

NYC Marathon Of Relief Effort 2012 (NYCMORE2012.org) is about turning a day that was devoted to a race into an all-day volunteer opportunity.  Runners and non-runners who wish to volunteer on Marathon Sunday should email nycmore2012@gmail.com

The NYCMore2012 website will be a repository of the latest information on how we can provide the most immediate relief to the victims of Hurricane Sandy. Runners and non-runners will have access to shelters, supply drop-off sites and volunteer opportunities where they are needed the most. The site will also be a central communication outlet for the various organizations that are sending their messages from a variety of sources, and as we’ve already seen, is sometimes outdated by the time it’s received.

• We are spreading the message to all of New York and the world that we are taking action to provide relief and to educate folks on how they can do the same
• The website will spread up-to-date, timely information
• NYC MORE 2012 is coordinating a day of hands-on volunteer work and drop-off points for food and supplies which will be immediately transported to the locations that need them most  

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Red Hook Recovers
A Fat Mustachioed Orphan Finds A Home NYT

Fight Gone Bad 2012 Portraits: Part 2

The Pork-chop Express
Emily Ashton, Christian Reiss, Kristin Hoesl, Dan Evans, Kevin McDonald

No Nuge is Good News
Kim Ruhl, Frances Liu, Marcos Martinez, Joy Mele, Luca Loguercio

Dos MeLos
Matt Jasinski (Super Sub!), Melissa Lloyd, Noah Abbott, Melissa Loranger, Brett Vrotsos 

4 Too Many
Christian Fox, Kristin Valente, Sara widman, Christine Naclerio, Chris Artis

Team Redundancy Team
Isaac Green, Kelly Sosa, Chaneve Jeanniton, Mackenzie Condon, Michael Ravitch  

Hell’s Kettlebells
Albert Hogan, Yoshi Stone, Ellie Myers, Katie Mohrhauser, PR

The Domin8ors
Scott Lundhagen, Kate Denny, Deb Parsons, Jake zuckerman, Justin Steinhouse

Don’t Blow your WOD
Charmel Rogers, Jesusa Spencer-Plant, Jennifer Stopka, Keith Walter, Shaye Lefkowitz

Coming To The Party? What to Bring??

We’ve had a bunch of folks ask us if they should bring anything to the party.. the answer is YES! CFSBK will be collecting clothing and canned foods that will be donated to folks in need.  I’ve talked to Alex at the Brooklyn Community Foundation about helping organize and distribute the materials afterwards.  Our goal is to have everyone bring at least one item to donate!

News and Notes

CFSBK would like to say farewell and good luck to Gabrus who is moving to LA today!

The CFSBK 5th Year Anniversary Party is tomorrow starting at 9pm! All are welcome, even if you didn’t RSVP. Due to the massive clean up that will be required after said party- we won’t be running Group classes Sunday AM.  Open gym in the evening will be on as normally scheduled.

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Classes Take a Tumble, Happily NYT
Fitness Vs Sport CrossFit Merge
Report: Majority Of Americans Now Eating One Continuous Meal A Day
The Island Where People Forget To Die NYT
A Back Tuck Progression CrossFit

Performance: 2×5 Across followed by a rep out capped at 10 reps.

Today should still feel ‘easy’ and you should definitely make all 10 on the rep out.

Fitness: 3×5 across
Linear. Add 2-5 lbs to last week. These should still feel ‘easy’.

Post loads to comments.
Press e2/6
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Every Minute On The Minute for 10 Minutes:
Odd Minutes: 3 Heavy Thrusters
Even Minutes: 10-15 Burpees
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Max Hold At the Top of a Chin Up

Post Thruster weight and hold time to comments.

Fight Gone Bad 2012 Portraits: Part 1

 

Thruster? I Hardly Know Her
Sarah la Rosa, Dan Langevin, Ryan Joyce, Greg Nofi, Katie Hull

Here For the Beer
Santiago gonzalez, Robyn O’Brien, Chris Ahrens, Vincent Dugan 

The 5 Muske-Poods
Devi Aurora, Eric Lau, Marian Lai, McDowell Myers, Jacob Faber

Peace Came Good
Brian Zimbler, Teresa Belling, Rebecca Carvalho, Jason Horowitz, Rickke Mananzala 

In Praise of Folly
Sergey Brestovitskiy, Arturo Ruiz, Alex Cox, Allison Keiley, Jake Leivent   

17 Minutes In Heaven
Rachel Bertsch, Tom Shpetner, Andrew Migdail, Sarah Marquez, Stella Zawistowski

CSA Pick-Up Today!

Yesterday’s CSA pick-up will happen today at the normal time frames (12-1p & 6-8p). Please contact Michele at 347-645-4524 ff the date change is causing you extreme difficulty.

Also:

• NEXT WEDNESDAY is the final veg, meat and egg delivery.

• Wednesday, Nov 14 is the final chicken delivery

Group Class Sizes

We realize a bunch of folks are off work and are looking for some mid-day CrossFit love. Just incase anyone is looking to beat the crowds, 7pm and 8pm have all been very small as well as the morning classes.  12pm, 5pm and 6pm have all been in the 50-30 range since Tuesday. Just sayin!

Fitness: 3×5 Across
Add about 5lbs from the previous exposure. Bar speed should still be consistent and quick.

Performance: 2×5 followed by a rep out capped at 10
If you barely made your 10 last week or really struggled with it, consider hitting the same weight this week

Post loads to comments
LBBSQ e2/6
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As Many Rounds As Possible In 8 Minutes
16 Dumbbell Split Cleans (alternate legs)
10 Kipping Pull Ups

Sub 10 Ring Rows or 5 Pull-Ups if you don’t have Kipping Pull-Ups

Watch this video on Split Lifts

Post rounds and Rx to comments.

Happy Halloween from CFSBK!

Volunteer To Help After The Storm

Our friends at the Brooklyn Community Foundation are compiling different opportunities to volunteer and help out after the storm.  This is a great opportunity to get out and help those around you!

See the list here.
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Coaches McDowell and Noah will be trying out for this competition next year, please wish them luck

Fitness: 1 Clean Deadlift + 1 Hang Power Clean + 1 Front Squat
Spend 15 Minutes working on this complex. Focus on a solid spinal set up, a good rack position, and proper footwork. Go up in weight only if appropriate.

Performance: Heavy Triple
Work up to a heavy 3 on the Power Clean, only go up if you’re racking the bar correctly. Focus on sharp powerful movement. Chanel your inner Lu Xiaojun

Post loads to comments.
Power Clean e2/6
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5 Rounds For Max Reps of:
:40 Slam Ball 30/20/15
:20 Rest
:40 Hand Release Push-Ups
:20 Rest
:40 Sit-Ups
:20 Rest

Post total reps and Rx to comments.

Heisenberg from “Fight Gone Breaking Bad”

Back to our normally scheduled programming

Classes will resume at noon today and continue as normally scheduled moving forward. We hope that “Sandy’s” effects were minimal on the CFSBK community.  Our thoughts are with those who suffered property damage, injury or worse during the storm.

 

No Active Recovery or Competition Class tonight

Due to expected large classes this evening we’ll be running regular programming only. Come on in to clean and WOD!

Due to Hurricane Sandy’s increasing winds and forecasts for today, CFSBK is closed. Please stay safe and inside!

Alex V from the Brooklyn Community Foundation speaks at Fight Gone Bad 2012

Congrats to Gowanus Clean Up Crew, Avi’s Calves and Better Late Than Never on a successful Fight Gone Belated yesterday afternoon! We’d also like to thank all the folks who hung out to spectate and cheer them on!

Tomorrow

Tomorrow’s AM classes are cancelled as the storm is predicted to be most intense tonight and tomorrow morning. We’ll see how the weather develops throughout the day. We miss you!

Looking for something to watch? Check out the Mikko Salo Documentary. So awesome!
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Should You Eat Grains? Precision Nutrition
About Belts, Wraps and Straps Catheltics
Thrustr