For Time:
Run 400m
21 Deadlifts
Run 400m
15 Deadlifts
Run 400m
9 Deadlifts

Weight Options
Rx+: 255/175
Rx: 225/155
A: 185/135
B: 155/115
C: 135/95
D: 115/75

Post load and time to comments.

Congrats to Zach H who ran a 44:12 10K yesterday and took 2nd place in his age group!! (Male, 20-24)

Announcing The CFSBK Movie Club

“Remember how much fun it was back in middle school when you and your pals would giddily invade the local multiplex on a Friday night to catch whatever schlock the most recent teen heartthrob (Freddie Prinze, Jr. FTW!) was turning out that week?  There’s just something special about sitting in a dark room with friends and watching attractive people pretend to be other attractive people.  We may get older, we may develop taste, but movies will always be awesome.
 
It is with that in mind that we submit, for your consideration, CFSBK Movie Club.  Each month, the group will vote for an upcoming film; we will organize a field trip to see said film in the theater; and then we will retire to a nearby bar to discuss.  Kind of like Book Club, if the books were made of moving pictures.

To get the ball rolling, we will be seeing “Cloud Atlas” (as a tie-in with the Book Club) sometime in November.  After that, it’s up to you (so choose wisely).

If you’re interested, email gina.gatto(AT)gmail.com to be added to the listserv.

Cool Equipment

Do you know about the following pieces of equipment? Cool stuff!

The Dynamic Indoor Rower
The Dynamic Indoor Rower offers the closest simulation to rowing on the water and was developed to meet the specific training needs of the competitive rowing athlete. Unlike the Model D and E Indoor Rowers, the footrest on the Dynamic is free to move and there’s minimal movement of body mass throughout the stroke. The Dynamic demands similar concentration and body control to that needed when rowing in a boat, making it an excellent sport-specific training and coaching tool. –Concept2

See Video

The Reverse Hyper
The Rogue Reverse Hyper® 5,356,359 and 6,491,607b2 decompresses the spine and has no vertical compression on the spine at all. This simple device allows for dynamic strength development in the concentric phase, while serving as a rehabilitation mechanism in the eccentric phase by gently stretching and depressurizing the spine and creating, in essence, an internal pumping mechanism, filling the spinal column with spinal fluid and the low back muscles with blood. Anyone who has injured their back knows that the pressure needs to be relieved and circulation restored to the injured area in order to rehabilitate. This can be used 3 to 4 times a week for therapeutic work but have also had clients that used every day with light weight to get tightness out of lower back area. -Rogue Fitness

See Video 1, Video 2

The Airdyne
Ask any college athlete about the worst workout their coach put them through and it probably involved an Airdyne. There are even horror stories of coaches who took off the seat to make it even more miserable. -Rogue Fitness
The airdyne is similar to the concept 2 Erg in that it works off a flywheel and variable resistance. A nice feature of the airdyne is that since it’s a LOW skill activity, you can go absolutely batshit without worrying about a rapid decrease in technique.

See Video

Honorable Mentions
The Strength Axle
Cargo Nets
Yokes
Parallel Bars

As Many Rounds As Possible in 16 Minutes of:
32 Double Unders
16 Box Jumps 24″/20″
8 Push Presses 115/75

Post rounds completed and Rx to comments.

CrossFit Reebok One

If you could add anything you wanted to the gym, what would it be?

Working in invtervals of :20 work/:10 Rest, complete the following work:
100 Kipping Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats

-If you havent got kipping pull-ups, or they’re not developed well enough to complete 100 in a reasonable time, scale to 50 Kipping Pull-Ups, 35 Strict Pull-Ups or 50 Ring Rows.
– Push-Ups can be scaled to 75 or 50, depending on capacity.

Post total time and Rx to comments.

Sarah LR Deadlifts 285

Happy Birthday, Coach Noah!
Want to learn more about Noah? Check out his Underneath The Hoodie article

The 1 to 1 BCF Board Challenge!

We have blasted through our goal of $10,000 (currently over 12K) and I am personally humbled by the oupouring of support. So what do we do now? Plow forward like it’s your last set of burpees! To that end, I have a really exciting news flash. Earlier this week I met with Alex Villari, the VP of External Affairs at BCF, who is also a member of CFSB. Alex has gotten the board of directors of Brooklyn Community Foundation to agree to put in $1.00 of their OWN personal money for every dollar that we raise from now until the date of the event. They have capped this challenge at $15,000 but Alex tells me that their Board Chair is open to putting more of his own money into the pot if we exceed this new goal. If we raise $5,000 additional dollars, they will put in $5,000 of their own personal money. If we raise $10,000, they will put in $10,000 of their own personal money. If we raise another $15,000, they will put $15,000 of their own personal money in. So every contribution that we can collect goes twice as far! 

This makes every dollar you raise 2x as impactful!! Remember, only a few minutes 2x a week can raise a ton of money, and now even more.

The CFSBK 300 Club
1. Kristin Hoesl $1,305 (The Porkchop Express)
2. David Turnbull $722  (Make Like Champion)
3. Emily Ashton $610 (The Porkchop Express)
4. Tom Shpetner $ 591 (17 Minutes In Heaven)
5. David Osorio $575 (DROMulans )
6. Lauren Borducci $500 (South Brooklyn Seahorses)
7. Christian Reiss $450 (The Porkchop Express)
7. Jay Riengold $450 (DROMulans )
8. Mike Mishik $415 (Buns Of Steel)
9. Peter Mattis $350 (Avi’s Calves)
10. Janelle Rooks $310 (Buns Of Steel)
11. Sarah Marquez $305 (17 Minutes In Heaven)

The Brooklyn Community Foundation Series:
Self Help Community Services Inc

Do it like this: Lauren B’s Low Bar Squat Rack
Straight wrists, palms flush on the bar, elbows high

News and Notes

• Fish Oil is back in stock at the gym. Pick a bottle up for $25, cash or credit.
• Parents of babies/toddlers! Come to our Baby Muster and Picnic on October 13th at 1:15pm. The cutness factor will be off the charts!
• As of posting, our Fight Gone Bad total is $11,217 and growing! Have you sent your emails out yet? It literally only takes 5 minutes to make a difference!
• There is still (very limited) room in Coach Jeremy’s “B” Strength Cycle meeting on Tuesday, Thursday and Sundays. Sign up today!
• In conjunction with the Commissioning Ceremony of the USS Michael Murphy on October 6th, 2012, there will be multiple military flyovers, parachute jumps, and ceremonial gun salutes in the area of the Hudson River (Pier 88 at West 48th Street, MN) throughout the weekend (10/5-10/6)

The Return of The Supple Leopard Pub Quiz Team!

Supple Leopard was laying low for a while after we were unceremoniously knocked out of the playoffs, but we’ll be back in force this Sunday and we would love to see some new faces. If 6 or fewer people show up, we’ll all play as Supple Leopard; with 7 or more, we’ll split into 2 teams. (Please do not worry about being person #7! We can totally do a team of 3 and a team of 4 if that’s how it happens.)

The ‘fo:

What: pub quiz! Test your knowledge of pretty much everything except classical music. (No, I’m not bitter.)
Where: Pacific Standard, 82 4th Avenue at St. Mark’s in Brooklyn.
When: Sunday, quiz starts at 8, but we typically arrive around 7:30 to secure tables.
Who: Email Stella (stellavision(AT)gmail.com) for more information or to RSVP

The Brooklyn Community Projects Series

We’ll regularly be showcasing some of the awesome projects that the BCP has funded right in our own backyards. Enjoy!

Brooklyn AIDS Task Force, Inc

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Lindsey Valenzuela Snatches 200lbs
6 Ways CrossFit Can Benefit Runners Competitor
Low Bar Vs High Bar Squatting 70s Big

For Max Load:
Press 5-5-5
Push Press 3-3-3
Push Jerk 1-1-1

Try add weight every set. Don’t miss reps.
If any of today’s movements are new to you, stay conservative with weight and execute 36 perfect reps.

Post best Press, Push Press and Push Jerk to comments.

What do you see when walking into CFSBK? Frozen Meat and Heavy $#!T

Happy Birthday, Dr. Jason Fiddler!!
Got some issues with your tissues? Check out the in house Chiropracter and ART practitioner to get yourself straigtened (literally) out!.

Fight Gone Bad Update!

Yesterday CFSBK passed our initial goal of 10K for the Brooklyn Community Foundations! Great work everyone!! However with 16 days left until the event we KNOW we can do better.  We’ve had some outstanding showings by members of our community yet some of you guys have yet to really kick off your fundraising efforts. Remember, the point of Fight Gone Bad is not to just get a cool T-shirt and do a hard workout.  The point of FGB is to make an effort to help others in need and give back to the community you live in. Below are the top 5 teams and the individuals who have made it to the 300 Club.  Lets not let the vocal few carry us, guys! It literally only takes a few minutes to write an email and make a difference.

Top 5 Teams:
1. The Porkchop Express: $2,315
2. DROMulans: $1,010
3. Make Like Champion!: $1,072
4. Buns Of Steel: $672
5. 1.21 GIGAWODS: $665

The $300 Club:
1. Kristen Hoesl: $1,145
2. David Turnbull: $722
3. Emily Ashton: $610
4. David Osorio: $550
5. Christian Reiss: $450
6. Lauren Borducci: $410
7. Mike Mishik: $365
8. Sarah Marquez: $305

Volunteers Needed!
We need 5 Volunteers for Fight Gone Bad to help register people, play music, keep the gym in order and a variety of other odds and ends. If you won’t be competing and would like to help out please email David(AT)CrossFitSouthBrooklyn.com ASAP.  Free Volunteer FGB shirts included!

It’s like you guys hate your stuff!

We appreciate our members trying to break free from the shackles of their material possessions and live more minimalist lifestyles. We do! Really! But why not donate your valuables to someone in need instead of leaving them at the gym for us to clean up.  Here are your waterbottles (more have been added since this photo), watches and keys. The latter two are in the office, the water bottles are on the coffee table.  Also, standard procedure for log books left out is that they get filed in the member logs bin below the sign in table and David steals your pen.

Today is the last day of our 6 week cycle. Share opinions/results on the last 6 weeks of programming to comments. Crush Week starts Saturday!
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Gary Taubes is picking a fight. Again. “What Should We Eat and Why?” CrossFit Journal
Classic from the vault: Eva T Does “Nate”
Check us out on Well+Good NYC with “Your Guide To CrossFit Gyms” and “Why CrossFit Is Seducing More Women”

Fitness: Work up to a heavy 3×5 Front Squat,
5-10lbs heavier than the previous FSQ exposure

Performance: Work up to a heavy triple on the Front squat
Perform about 6-7 total sets. After your heavy triple drop to 85% for 5-10 reps. No Failing

Post loads to comments.
Conjucage exposure 6/6 compare to 9.5.12
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4 Rounds Not For Time:
15 Dumbbell Weighted Sit-Ups
130m Farmers Carry

There is a 15 minute cap to get this work done. If it’s raining outside you can sub a max hold deadhang instead of a farmer’s carry.

Richard Perry is a new intern at CFSBK. His certifications include Certified Strength and Conditioning Specialist, through the National Strength and Conditioning Association and a Performance Enhancement Specialist, through the National Academy of Sports Medicine. He will be completing his M.S. degree in Exercise Science with a Concentration in Strength and Conditioning and Sports Nutrition this fall. Throughout
his career, he has trained many different types of athletes, including professional MMA fighters, Thai boxers, and collegiate levels teams. Richard will be with us for 100H to fill his course requirements. Welcome, Rich!

Happy Birthday, Ashley F!

Murph Movie

Hello CrossFit friends-

Stefani Ruper: Intermittent Fasting, Paleo for Women, and Disordered Eating
Listening: Our Most Used Communication Skill

Suns not out, yet guns still are for one of our “Skull and Borg” Ragnar Relay teams

Ever wish you had a little more help choosing your warm-up numbers? Check out this great Starting Strength Warm-Up App which does a pretty good job of programming your progressions based on work sets.  The only limitation is that a 45lb bar is the lowest weight it will calculate. 

The Next CFSBK Book Club Book Is…

Cloud Atlas by David Mitchell! If you’ve wanted to read this book, especially before the movie comes out on Oct. 26 this is your chance! The club will meet on Oct 28th 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

From Amazon:
A postmodern visionary who is also a master of styles of genres, David Mitchell combines flat-out adventure, a Nabokovian lore of puzzles, a keen eye for character, and a taste for mind-bending philosophical and scientific speculation in the tradition of Umberto Eco and Philip K. Dick. The result is brilliantly original fiction that reveals how disparate people connect, how their fates intertwine, and how their souls drift across time like clouds across the sky.
 
“[David] Mitchell is, clearly, a genius. He writes as though at the helm of some perpetual dream machine, can evidently do anything, and his ambition is written in magma across this novel’s every page.”—The New York Times Book Review

Brian Scott Wants You To Eat Good Fish!

My company (The Hess Collection) was chosen this year as the sustainable winery partner for this program. There is a handy free app for both android and iPhone which I thought would be blog worthy. Check out the website here. (app links on the right)

What kinds of Apps do you use regularly?
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The Vibram Lawsuit Outside
A Letter To Catalyst Athletics, And Everyone Else Cathletics

Fitness: Work up to your last heavy 5 for this cycle
If you cleared every rep and squatted heavier 5’s than ever before consider this a successful cycle! Hold on to these numbers as you’ll be working off of them soon.

Performance: Work up to a heavy single, try to set a PR!
Time to go for a new heavy single and see where you’re at.  Experiencing a failed lift would be appropriate today but you shouldn’t fail more than 1x.  Know thyself.

Post loads to comments.
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For About 15 Minutes perform the following triplet:
Accumulate :30 or 1:00 in an L-Sit
5 Forward Rolls
3 Handstand Push-Ups or 3 Walk Walks with a :10 Hold

If 3 HSPU’s are easy for you, add a small deficit by putting your hands on some bumper plates

September’s Goals and Accomplishments

Happy Birthday, Courtney H!

Fight Gone Bad Teams

So far we’re up to $6,935 raised for charity! Below you can see the full list of teams participating in this year’s Fight Gone Bad event.  We need to get all the information in for the shirts in ASAP and if you’ve got members on your team who havent signed up on crowdrise Today is the day to get them on board! Captains please check your team page to see who needs to sign up, also if you as a captain haven’t sent your color/font/ information to Jess by day’s end you’re getting tall tees in the color of our choosing..

The Porkchop Express
DROMulans
Buns of Steel
Make Like Champion!
Team Organizer’s Photo
Margin for Terror
17 Minutes in Heaven
1.21 gigaWODs
The 5 Muske-Poods
Peace Came Good!
Team Organizer’s Photo
4 Too Many
Thruster? I hardly know her.
Don’t Blow Your WOD
Fight Gone “Breaking Bad”
Team Redundancy Team
Team Organizer’s Photo
Dos MeLos
Here For the Beer
The Barth Vaders
Team Organizer’s Photo
Avi’s Calves
Bad Nuge Bears
iCore Crunchers
Team #21
#13
FG Belated #3?
Hell’s Kettlebells
Raging Bulls
South Brooklyn Seahorses
Suns out, Buns Out
The Domin8ors

The Brooklyn Community Foundations Grant Series Continues:

Row 1500m
Rest exactly 3:00, then

3 Rounds For Time of:
6 Dumbbell Hang Power Snatches, each side  32% BW
12 Kipping Pull-Ups
18 Burpees

It should be heavyish. Hands must dip below the knee at the bottom.
Sub 9 Strict Pull-Ups or 18 Ring Rows for Kipping Pull-Ups

Post 1500m time and total time and Rx to comments.

Coach’s MeLo J-Mart and McDapper Get Their WOD on

Rowing a 1500m Race

by: Nick Peterson

The milestones for the 1500m piece are going to be slightly different from those during a 2000m test, but still in the same vein. Start your piece as we’ve discussed in the past: first stroke at three-quarter slide, second at half-slide, third at slightly longer than three-quarter slide. Attack the next 10-15 strokes aggressively – you will not suffer from going extra hard here in the long term, and it’s a great way to deal with nerves. But as soon a you finish that last aggressive stroke, settle down IMMEDIATELY into your pace and rhythm for the rest of the piece. It will feel too easy, but don’t be fooled. It’s very important to get into your groove early on. Focus on breathing, length, and relaxation.

I suggest throwing in a few 10s and maybe a 20 into your piece. By this I mean 10- or 20-stroke segments during the piece to focus on something. That “something” can be whatever works for you: sitting up tall, length, breathing, aggressiveness, loose shoulders, etc. Typically in a 2000m piece you’d do a 10 at about 500m into the piece, a 20 at about 1000m, and another 10 at about 500m to go. There are alternatives, such as 10 at 400m, 10 at 900m, etc. But the principle holds: marking milestones in the piece in a way that helps carry you through mentally.

I suggest marking similar milestones, with some adjustments. I think I’ll do the following:

Start: three start strokes; 10 sprint strokes at about 40 SPM (strokes per minute)

450m: “power 10” with focus on rhythm and relaxation

800m: power 20

1,100m: tighten screws, i.e., try to pick up the pace about 1 or 2 sec. per 500m

1,250m: “throw in the kitchen sink,” “go blind,” “even if you don’t believe in God, now’s when you see Him,”

Fitness: 4 Warm-Up Sets then your final 3×5 LBBSQ exposure.
If you cleared every rep and squatted heavier 5’s than ever before consider this a successful cycle! Hold on to these numbers as you’ll be working off of them soon.

Performance:  4 Warm-Up Sets then: 1-1-1-1-1
Time to go for a new heavy single and see where you’re at.  Take as much time as you need to get these done.  Experiencing a failed lift would be appropriate today but you shouldn’t fail more than 1x.  Know thyself.
Use spotters!

Post loads to comments.
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3 Rounds Not For Time of:
Palloff Press x15 each side
Split Squats x8 each

Use a Thick Blue Bumper to elevate your back Foot. Load with dumbbells held at a hang or a barbell in a front rack.

Caption Contest! What does this picture make you think of?

Godspeed You! Ragnarians

Posi vibes sent to our two Ragnar Relay teams, Skull and Borgs 1 & 2.  Right now you’re running your butts off and we’re checking the computer. You win! Please keep us updated with your progress!

Fight Gone Bad Report:$5,820 Raised!

Team SBK is killing it! We’re inching closer to $6,000 raised and over halfway to our goal of $10,000. Check out our top 5 fundraisers:

1.Kristen Hoesl: (The Pork Chop Express) $733
2. Christian Reiss: (The Pork Chop Express) $400
3: Emily Ashton: (The Pork Chop Express) $385
4. Jay Reingold: (The DROMulans) $350
5: Mike Mishik: (Buns Of Steel) $305
5: Sarah Marquez: (17 Minutes In Heaven) $305

To see all the details, check out the team dashboard

Ideas for Teams:
Keep the group email chain flowing! If things are a little quiet then the captain should step in and shake things up. Here are some things to talk about. Be Weird!

• Let everyone know when you’ve raised some $ for the team.

• Strategise uniforms

• Plan a trick play to win the big game

• Decide who’s starting at each station

• Plan a meet-up at Open Gym, do 1:00 Pressure tests for each movement to get baseline numbers and figure out scaling options
• Upload pictures to the team page.  Who can provide the best emblem?

• Practice team communication and strategy with a bank heist

MEAT CSA MEMBERS! Take the online survey:

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New CFSBK Strength Cycle with Coach Jeremy dates available!