As Many Rounds As Possible in 15 Minutes Of:
400m Run
75 Double Unders or 35 attempts

Post rounds completed and Rx to comments.

Ring Skill Work

Spend 15 minutes working on getting upside-down on the rings. If you’re feeling good then progress to skin-the-cats and front levers. Perform a total of no more than 20 reps.

Congratulations to Matt K, Sarah LR and Ron AKA “Team Mushroom Princess” on their 5th place finish at CrossFit Virtuosity’s Halloween Throwdown!

“Sandy” Scheduling Update!!

Sunday night: Open Gym is on as usual

Monday: 6, 7 and 8am classes as well as Foundations are Cancelled. We’ll play noon by ear depending on how tomorrow morning looks.

Fight Gone Belated Today!

Good luck to the three teams competing in the “Belated” version of Fight Gone Bad 2012. The event will start at 1:00pm and we’ll be running each team one at a time. Good luck guys!

Come for the Book Club, Stay For the Pub Quiz!

Pub Quiz and the Book Club meeting have been cancelled!

Today at 5:00pm the CFSBK Book Club will be meeting at Pacific Standard to discuss this month’s book, “Cloud Atlas”.  This book is getting a ton of press with the movie coming out so the discussion should be quite lively. All are welcome to attend. Contact Peggy at pjeanlouis1(AT)gmail.com for more information
Afterwards at 8:00pm the CFSBK Pub Quiz Team will be competing in Pacific Standards weekly Pub Quiz. Are you a person who knows stuff and likes drinking beer? You’re perfect! Contact Stella at stellavision(AT)gmail.com if you’ve got any questions

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The Fight For Mike CrossFit
Abandoned Porn (Still Not Porn, Still Awesome)

Fitness: 3×5 Across
Add 5lbs from exposure 1 or if you were not here Wednesday, back up 2 weeks for today’s loading. Choose a weight that allows you to potentially add 30-60 lbs to your sets across over the next 6 weeks

Performance: Heavy 5
Work up to a top set of 5 reps, heavier than Wednesday’s volume squats, start today at about 80% of a 1RM. This is meant to be a 5RM but you’ll be seeing this for the next 6 weeks so leave room. Seriously, leave room

Post loads to comments.
LBBSQ e2/12
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5 Rounds NFT (20 Min Cap):
8 Romanian Deadlifts
8 Handstand Push-Ups or 8ea DB Unilateral Push Press, heavy
8 Weighted Sit-Ups (use a plate held overhead)

Start the RDL at about 40% of your squat weight and work up from there.

The one and only Charmel!

Fight Gone Bad!

The first batch of FGB2012 photos are up on the Flickr page! Big thanks to photog Dan R for all these great shots. Can you find yourself? We’ve also got Fight Gone Belated happening tomorrow at 1pm! All are welcome to spectate and cheer on the folks bringing FGB home for us all!

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A Human Powered Helicopter: Straight Up Difficult NPR
1 Jar of Peanut Butter A Day

Weighted Pull-Ups

CFSBK behind the scenes!

Sometimes we get asked who the sinister forces behind the scenes at SBK are.  For your own personal interest, here goes:

Blog: David posts the CFSBK blog daily. All the grammatical errors and the occasional late posts can be marked up to the oso. It’s a labor or love.

Photos: Asta, Dan R and Malcolm all contribute photos for the blog.  You can usually see the photographers name in the bottom corner of the picture. The instagram is curated by David and Jess.

info@CrossFit.. The mysterious info@ account is managed by none other than admin extraordinaire Jess F. 

Group Class Programming: Coach Fox does most of the Group Class programming with inputs from David and feedback from the coaching staff.  The last cycle was programmed by David.

Cleaning/Maintenance:  We think Russel Major was sent to us from the CrossFit Gods. He cleans the gym 4 days a week as well as takes care of maintenance and helpa with any build out.

Graphic Design + Merch: Syncere Martinez over at Afro Brutality prints our T-shirts.  Coach Fox figures out the designs for merch.  Our website and digital graphics are done by Michael M at Michael & Associate

Accounting:  Fernando O (David’s dad) who is a more mature, more organized and more type A version of David graciously donates his time and energy to make sure CFSBK’s finances are in order and David isn’t spending the gym into non-existence.

Odds and Ends:  We’ve had so many people contribute in little ways over the last 5 years that it would be impossible to give everyone their due recognition in this blog post.  From equipment donations, help with moves and equipment building, transportation, furniture donations, links for the blog and everything in between, this has truly been a community project.  Thanks so much to everyone for all their contributions, comments and commitment to the program!

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Why Women Can’t Do Pull-Ups NYT
Why Can’t You Do Pull-Ups? CrossFit
Dauchshund Day 2011 (Herschel makes a cameo at 1:30 and 3:00!!)

Performance: 65-70% x5x2 followed by a rep out capped at 10 reps.
You should be able to make all 10 reps without any issues today. Choose a start % weight that will allow you to add about 15-30lbs over the next 6 weeks.

Fitness: 3×5 across
Choose a load that allows you to add potentially 15-30 lbs over the next 6 weeks. Consider starting at 65-70% of a1RM. Today should feel ‘easy’.

Post loads to comments.
Press e1/6
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Partner WOD:
In teams of 2 complete 10 total rounds for time of:
10 Box Jumps 30/24/20
10 Kipping Pull Ups or 10 Ring Rows
5-10 Push Ups
*Partners alternate rounds

Post partner, time and Rx to comments.

Great Stress Reducer.. playtime!

Check out this video of CLOUD ATLAS Demystified by BOOKD. This video includes our very own Samir Chopra as part of the panel who were interviewed. Check it out Book Clubers!

Fight Gone Belated is this Sunday at 1pm! We’ve got three teams competing, all are welcome to come spectate! On a related note, donations are still trickling in and the gym total is not at $33,346 raised for The Brooklyn Community Foundation!

Déjà vu

The lost and found is full again and it’s time to clear it out. Please go through it as we will be donation all the remaining clothes to charity and giving away orphaned water bottles at the end of the week.  Check out This picture to see the clothing in the bin and This picture to see the water bottles.

Do you have a favorite quote or moment from, The Big Lebowski?
We’ll be screening TBL and Raising Arizona at CFSBK on Nov. 17th! Free White Russians all night!
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Amid Glares, Female Weight Lifters Compete NYT
Why don’t we DEADLIFT more? CoachWinchester
Expanding CrossFit NYC Free CrossFit Journal

Performance: 65-70%x2x5 then Rep out
followed by a rep out capped at 10 reps. You should be able to make all 10 reps without any issues today. Choose a start % weight that will allow you to add about 30lbs over the next 6 weeks.

Fitness: 3×5 Across
Back up 2 weeks worth on today’s loading. Choose a weight that allows you to potentially add 30-60 lbs to your sets across over the next 6 weeks (+5lbs @ 2x/week). Today should feel almost easy.

Post loads to comments.
LBBSQ e1/6
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Performance:
5 Rounds NFT:
5e Dumbbell Hang Power Snatch to Lunge
10 Strict Toes to Bar

Go heavy on the DB. 20 Minute Cap on this work.

Fitness:
5 Rounds NFT:
5e Dumbbell Hang Power Snatch to Lunge
5-10 Strict Pull Ups
:30 Hollow Hold

20 Minute Cap on this work.

“The Tucker family is still missing being a part of CFSBK, but we’ll do our best to keep representing…”

• Don’t forget to RSVP for the CFSBK 5 year anniversary party!

Book Club Meeting

The CFSBK Book Club is currently reading Cloud Atlas by David Mitchell. The club will meet on Oct 28th at to discuss the novel. If you’re interested in participating or getting on the book club email list, please contact Peggy at pjeanlouis1(AT)gmail.com. There will be a club movie outting as well!

Massage at CFSBK!

Inka has been part of the SBK community for nearly two years.  As an athlete, bodyworker, and regular to CrossFit workouts, she understands first hand repetitive movement patterns and the stress they can put on the body. This familiarity allowed her to learn a wide variety of treatment techniques to help prevent overuse injuries. She strongly believes that the mind and the body are connected and that regular exercise and bodywork is a key component to maintaining one’s health.  

Inka is offering sports massage geared towards breaking down adhesions, relieving trigger points, unadhering myofascial restrictions, and increasing range of motion. Techniques include Myofascial Release and Trigger Point Therapy. 

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Intense workouts may be safe for heart patients: study Yahoo Health
To Heal a Heart, Train Harder WSJ
Mayo Clinic Prescribes Intense Workouts for Heart Patients ABC News

Some Rest Day Viewing: Pyrros Dimas Training

• We need everyone RSVP’d For the 5th Anniversary Party by no later than the 26th. RSVP Here

• Next Double Feature Movie Night Announced: November 17th: Raising Arizona and The Big Lebowski

Your next 6 week Lifting Cycle

Monday: Power Cleans
Fitness: Varied complexes with the intent to develop body awareness and good posititioning in the lift
Performance: Working up to a heavy set each week. Gradually down to heavy singles

Wednesday: Low Bar Back Squat
Fitness: Linear Progression (pull back about 2 weeks from last cycle and start building again)
Performance: Volume Bias. Start at 65-70% of your 1RM and perform a 2×5 followed by a rep out capped at 10. Add weight each week.

Thursday: Press
Fitness: Start a linear progression!
Performance: Volume Bias. Start at 65-70% of your 1RM and perform a 2×5 followed by a rep out capped at 10. Add weight each week.

Saturday: Low Bar Back Squat
Fitness: Linear Progression
Performance: Work up to a new 5RM

___________________
2012 European Olympic Lifting Championships Women 58 Kg

Fitness: Spend 15 minutes working on the complex of: 3 Clean Deadlifts + 1 Hang Power Clean. Add weight only as appropriate, i.e., if you’re not hitting your positions fast then don’t go up in load.

Performance: Spend 15 Minutes working up to a heavy 5 rep Power Clean

Post loads to comments.
________________

As Many Rounds As Possible In 7 Minutes Of:
10 Burpees
20 Russian Kettlebell Swings

Post rounds completed and Rx to comments.

Gus becomes an honorary DROMulan

RSVP For the CFSBK 5 Year Anniversary Party!

Date: Saturday 11/3/12
Time: 9:00pm-2:00am
Location: CFSBK, 597 Degraw Street, Brooklyn, NY 11217

On Saturday November 3rd, CrossFit South Brooklyn will be celebrating our 5th Anniversary and we want you all to join us!  This party will be epic and your membership might be revoked if you can’t make it.  Shit will get real.  Think DJ, booze, food and Gangnam Style dancing.  If you need to get your WOD on, perhaps a round of Tabata shots could be arranged…

Come one, come all!   

RSVP Here

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ULTIMATE BRO TIME!!!!!

4 Rounds of:
Bench Press, 5 Reps
Max Double Unders in 2 Minutes

Work up to a heavy 5 on the Bench. No Failing! Once you finish your last rep start up on your double unders. If you don’t have doubles, use this time to practice.  Rest as needed between rounds.

Post numbers per round to comments.

Team CrossFit South Brooklyn 2012

Thanks to everyone who participated in Fight Gone Bad yesterday! Everyone did a great job with both fundraising and performances.  We’d also like to extend our appreciation to all the volunteers who lent their time and talents to make the event run smoothly.  And the Management would like to especially thank Coach Jess Fox for taking on the lions share of organization for this event.

Top Individual Fundraisers
1. Kristen Hoesl $2,451
N/A. David Osorio $1,600
2. Asta Fivgas $1,565
3. Mike Mishik $1,520
4. Peter Mattis $1,380
5. Janelle Rooks $1,225

Top Team Fundraisers
1. Porkchop Express: $4,226
2. Buns of Steel: $3,331
3. 1.21 GigaWODS $2,585
4. DROMulans $2,525
5. Avi’s Calves $2,025

Top Female Rx’d
1. Coach Lady Fox 308 Reps
2. Coach Melo 295 Reps
3. Kate Denny 287 Rep
4. Ellie Myers 280 Reps
5. Charlotte Kaiser 279 Reps

Top Male Rx’d
1. Coach Josh 393 Reps
2. Scott Lundhagen 386 Reps
3. Mike Mishik 382 Reps
4. Christian Reiss 376 Reps
5. Coach McDowell 360 Reps

Top Team Score
1. Domin8ors 1,446 Reps
2. Buns of Steel 1,436
3. The 5 Muskepoods 1,404
4. Peace Came Good 1,391
5. Margin For Terror 1,352

See Full Results here

Three rounds of:
Wall-ball, 20/14lb, 10ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

WOD Demo
Click here to see your WOD and Judging Times

Post Points and Rx to comments.
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Fundraising Totals

*Results as of posting time

Gym Total: $31,931

Team 1K Club:
1. Porkchop Express: $4,226
2. 1.21 GigaWODS $2,636
3. Buns of Steel: $3,287
4. DROMulans: $2,125
5. Avi’s Calves: $2,025
6. 17 Minutes In Heaven: $1,499
7. 4 Too Many: $1,427
8. Here For The Beer: $1,360
9. Make Like Champion! $1,272
10. South Brooklyn Seahorses: $1,065
See Full Results

Individual 300 Club:
Kristen Hoesl: $2,411
Mike Mishik: $1,520
Asta Fivgas: $1,565
Peter Mattis: $1,380
Janelle Rooks $1,200
David Osorio: $1,200
Emily Ashton: $885
David Turnbill: $772
Tom Shpetner: $709
Robyn O’Brien: $635
Lauren Borducci $625
Chris Artis $622
Rebecca Carvalho: $553
Christian Reiss: $550
Julie Barnard: $510
Dan Halioua: $504
Jay Reingold: $500
Vincent Dugan $500
Sarah Marquez: $490
Gina Gatto $380
Ryan Joyce: $375
Joy Mele $375
Dan Evans: $370
Yoshi Stone: $365
Zubin Tiku: $355
Chris Paschke $350
Carlos Guerra $350
Whitney Hubbard: $348
Ben Whitney $340
Marian Lai $340
Todd Cavallo: $335
Christine Naclerio $315
Melissa Lloyd: $310
Jessica Fox $310
Avi Soroka: $310
Michael Ravitch: $300

Schedule

8:30am Gym Opens
9:00-1:20 Fight Gone Bad Heats
1:30 Awards Ceremonies
2:00 After Party at Die Koelner Bierhalle

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

Our Sponsors:
The Hungry Ghost, The Left Bank, The Owl Farm, Mission Dolores, The Hess Collection, O+M Co, Brooklyn Boulders, Ho’ Brah Tacos, Afro Brutality, Inka Hodes, lululemon athletica Brooklyn, Dr. Jason Fidler,

Please do NOT bring your bike to the gym today! We won’t be able to accomodate everyone’s bikes in the front!

Complementary Bodywork Pre/Post Fight Gone Bad!

Kinks in your shoulders/hips/back? Dr. Fidler is offering free Game Day body work for folks participating in Fight Gone Bad tomorrow.

Pre WOD treatment includes soft-tissue treatment, assisted stretching, taping, and spinal/extremity adjustments with consent and all within the state scope of practice. Also, advice may be given on the injury and further post-event care for when the athlete returns home, as well as advice on self-stretches, rehab exercises and self-care before and post event.

Post WOD The goal of this care is to assist the athletes in their immediate recovery from the event, speeding the relaxation of the musculature and the healing of any post-race myofascial tightness, spasm, or cramping

There will be a sign in sheet to reserve your spot.

Learn more about Dr. Jason Fidler at www.fidlerdc.com

Everyone participating in Fight Gone Bad tomorrow also has a judging assignment. We’ll provide the clip boards and paper work and answers for any last minute questions you might have. Check out the video above to learn basic etiquette when judging so you can be a supportive and effective judge.  Below are the basic range of motion standards we’re expecting for each movement:

Box Jump: Demo Video
A/B: 20″, C: 16″, D: 12″
Standards:
Start: Standing on Ground
Finish: On or above plane of box with knees and hips fully extended

SDHP: Demo Video
A: 75lbs, B: 55lbs, C: 35lbs
Standards:
Start: Both plates on ground
Finish: Knees and Hips Fully Extended and barbell at approximately collar bone height.

Wall Ball: Demo Video
A: 20lb/10′, B: 14lb/10′, C: 10lb and/or 8′ or 10′ target
Standards:
Start: Hip crease dips below parallel
Finish: Ball hits ABOVE target line

Rowing: Rowing Strategy For Fight Gone Bad from Concept2
No Scales
No ROM Standards

Push Press: Demo Video
A: 75lbs, B: 55lbs, C: 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.

Fight Gone Bad Tomorrow!!!

We’re currently at about 27K raised for the Brooklyn Community Foundation!!! We didn’t know what to expect this year and thought that 10K would be a reasonable goal which we ended up blowing out of the water. Thank you to everyone who took the time to raise some money for the good folks at the BCF and the programs they support.  Today is your last chance to get those emails/phone calls/bribes etc out to raise your personal total.  Can we crack 30K in the last day?!?!

Complementary Bodywork Pre/Post Fight Gone Bad!

Kinks in your shoulders/hips/back? Dr. Fidler is offering free Game Day body work for folks participating in Fight Gone Bad tomorrow.

Pre WOD treatment includes soft-tissue treatment, assisted stretching, taping, and spinal/extremity adjustments with consent and all within the state scope of practice. Also, advice may be given on the injury and further post-event care for when the athlete returns home, as well as advice on self-stretches, rehab exercises and self-care before and post event.

Post WOD The goal of this care is to assist the athletes in their immediate recovery from the event, speeding the relaxation of the musculature and the healing of any post-race myofascial tightness, spasm, or cramping

There will be a sign in sheet to reserve your spot.

Learn more about Dr. Jason Fidler at www.fidlerdc.com

Massage at CFSBK!

Inka has been part of the SBK community for nearly two years.  As an athlete, bodyworker, and regular to CrossFit workouts, she understands first hand repetitive movement patterns and the stress they can put on the body. This familiarity allowed her to learn a wide variety of treatment techniques to help prevent overuse injuries. She strongly believes that the mind and the body are connected and that regular exercise and bodywork is a key component to maintaining one’s health.  

Inka is offering sports massage geared towards breaking down adhesions, relieving trigger points, unadhering myofascial restrictions, and increasing range of motion. Techniques include Myofascial Release and Trigger Point Therapy. 

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Artist Faces Jail Time Over Disturbing Taxidermy
Even Creationists are eating Paleo!