Fitness: Spend 15 Minutes working on the complex:
1 Clean Deadlift + 1 Hang Pull + 1 Hang Power Clean
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 2 rep Power Clean.
If you miss a rep you MUST take 10% off the bar for the next attempt.

Post loads to comments. (e4/6)
Compare to 11/5/12.
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For time:
In teams of 2-3, Partners alternate for 4 rounds each of:
15 Ring Push Ups or Pushups
270m Run or 300m Row
*All out efforts on each. Rest no more than 3:1

Post individual times to comments.

Congratulations to Jen S. on winning the meat raffle held by Herondale Farm on Sunday in their visit to the gym. She won a 15-lb bag of grass-fed meat – a $150 value.

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Shoulder Health-Part 1 70’s Big
Meat Raffle Probability Calculator

Fitness
AMRAP 12 Minutes
4 Hang Power Snatch*
8 Box Jumps
12 Squats

Performance
AMRAP 12 minutes
3 Power Snatch* 135/85
5 Overhead Squat 135/85
7 Box Jumps 30/24

*Focus on getting in to good positions on the snatch and overhead squat. Don’t be in a rush to stand out of a poor receiving position and do the next rep. Instead, use these 12 minutes to practice moving better 🙂

We bet Mr. T wears a Cloyde shirt on the weekends.

Scheduling Reminder

• There is no Comp Class today but Teaser class is on!
• Resident Massage Therapist, Inka Hodes will be offering Complimentary Range of Motion Testing from 11:30am – 1pm today!  She’s all booked up for today but feel free to contact her for about a future session, inka.hodes(AT)gmail.com.

Movie Night Double Feature!

This Saturday November 17th starting at 7pm

This is a free event for all CFSBK members including friends and family.  We’ll start Raising Arizona at 7:00pm and then The Big Lebowski at 9:15pm.  You’re welcome to stay for both or just come for one if you’d like.  CFSBK will provide White Russians and everyone is welcome to bring snacks or food if they’d like however nothing is expected.

Abide.
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Power Snatch Demo Catalyst Athletics
Mr. T’s prediction of Today’s Wod YouTube
Sunday Funday Urban Dictionary 

Fitness: 3×5 across
Add 2.5-5 lbs to last exposure. Should be starting to feel heavy.
Compare to 11/7/12. (e.6/12)

then,

For time:
Row 600 m
40 Burpees or Squat Thrusts
20 Ring Rows or 10 Strict Pull Ups (no band kipping)

Performance: Heavy 5
Work up to a top set of 5 reps, adding 5-10 lbs to last week. Starting to get heavy now but remember you still have 3 exposures left, leave some weight on the table.
Compare to 11/3/12. (e.3/6)

then,

For time:
Row 600 m
40 HR Burpees
20 Kipping Pull Ups

Happy Birthday, David!

CFSBK would like to wish our Capitán the happiest of birthdays. Three cheers for DO!

Scheduling Note

No 11am Active Recovery today or 12pm Competition Class tomorrow.

Today At CFSBK: Meet The Farmers!

Book Club/Movie Club Meeting Tonight!

The BC and the MC are planning on heading to UA Court Street 12 (106 Court St., Brooklyn, NY, 11201) for the 6:50pm screening of “Cloud Atlas” tonight. Afterwards folks will head over to a local bar for discussion. To get more info on joining up, email andrew.migdail(AT)gmail.com

In 3 words or less, tell us how you would describe David.
———————————
David Osorio Underneath the Hoodie by Margie Lempert
“Starting CrossFit South Brooklyn”  A CrossFit Journal Preview
What Motivates Us? Karma Tube

Noah B Breakin Bricks
As some of you know I’ve been studying and teaching Kung-fu for several years.  My school’s 45th annual demonstration is coming up on Sunday, November 18th from 1-3PM.  The show’s a lot of fun and features include women, men, and children showing fighting, weapons, chi kung, forms, self-defense, breaking, iron body, ground fighting, animal styles and more.  If you’re interested advance tickets are $12 for Adults and $8 for Children. You can stop by and watch a class anytime and pick up a ticket or shoot me an email at noahbarth(AT)gmail.com and I’d be happy to bring you one at the gym.  Hope a couple of you can make it.   www.kungfuwusu.com

Scheduling Note

There is No A/R and Comp Class this weekend due to David being out of town for his birthday. Sorry!

Photoboth Pictures Up

Pictures from the awesome photobooth that Asta and Dan set up at the 5th Anniversary Party are now up on Facebook. Check out volumes one, two and three. You don’t need FB to be able to view these awesome pictures!! Thanks guys!

PR City:

• Check out Coach Margie pulling a Deadlift PR of 270 at Ford’s Gym in Wisconsin. Go Margie!! “C’Mon.. Pick it up!. C’mon.. C’Mon.. C’MONNN”
• Kate D took the gym’s top female score with a 9:25 “Helen”
• Whitney E tied for third female scrore with a 155lb Overhead Squat
• Dan R bumped himself up to 3rd place for the men with a 6:31 “Jackie”
• Avi S PR’d with a 508 Deadlift
• Andrew M ate 16 tacos at the party. Way to go, Andrew!

Have you PR’d anything this past month?
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Fitness: 3×5 Across
Add 1-5lbs from last week.

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.

Some folks started their press cycle too heavy. If you missed reps, you’re blowing it!

Post loads to comments.
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5 Alternating rounds for reps of:
:40 Wall Ball Shots
:20 Rest
:40 Kettlebell Swings
:20 Rest

Post total reps and Rx to comments.

Portraits Gone Belated: Part 6

Avi’s Calves
Avi Soroka, Peter Mattis, Sarah Jacobson, Susan Caplan, Peter Gee 

Better Late Than Never
Michael Jacobson, Felipe Cruz, Bekka Palmer, Rob Nugent, Jonathan Schleifer

Gowanus Clean Up Crew
Grant Werle, Yitzy Shapiro, Whitney Eden, Charles Lan

There, That’s it! Now you know everyone!

CFSBK and Sandy

Big thanks to Justin L for hooking CFSBK up with OCCUPY SANDY to get all the donations we collected over to folks in need. Also- for those who didn’t hear at the party, funds raised from Fight Gone Bad this year will be used to help The Brooklyn Recovery Fund sponsored by the Brooklyn Community Foundation.

We’d also like to thank all our members who have donated time and resources for post Sandy recovery efforts.

Saturday At CFSBK: Meet The Farmers!

Book Club/Movie Club Upate

The BC and the MC are planning on heading to UA Court Street 12 (106 Court St., Brooklyn, NY, 11201) for the 6:50pm screening of “Cloud Atlas” on Saturday night. Afterwards folks will head over to a local bar for discussion. To get more info on joining up, email andrew.migdail(AT)gmail.com

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The Deadlifting Great Great Grandma CrossFit Community

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
_________________

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.

__________________________

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