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.

_________________
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
______________________

Every Minute On The Minute for 10 Minutes:
Odd Minutes: 3 Heavy Thrusters
Even Minutes: 10-15 Burpees
______________________

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
_________________

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.
_____________________
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
_____________________

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!
______________________
Should You Eat Grains? Precision Nutrition
About Belts, Wraps and Straps Catheltics
Thrustr

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

____________________
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
____________________

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!

___________________
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!

__________________
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
_______________________

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!
_____________________
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
__________________

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. 

_______________________
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