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

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

_____________________
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.
__________________________

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. 

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

Barbell Sumo Deadlift High Pull Practice
_______________

Perform one Deadlift every minute on the minute for 10 minutes.

Go at about 75-80% 1RM or just pick a weight that feel heavy but doable today.
_______________

5 Rounds or 20 Minutes NFT of:
5 Chin-Ups (add weight if possible)
8 Heavy Dumbbell Bench Presses
1:00 Plank (add weight if possible)

Shawn and Kamau

Reminder that there are NO CLASSES this Saturday while we host Fight Gone Bad 2012!

CFSBK CUTE OVERLOAD

Q: What’s the cutest thing in the world? A: BABIES AND TODDLERS AT CROSSFIT.
Proof: Muster Photo Album

Thanks to all who came out for the first ever CFSBK Baby Army Muster!  Huge thanks to the Nofi’s, (Greg and Erica) for organizing this event, Asta for taking pictures and Coach Nick for chaperoning. The event was a great success and we hope to hold more in the future!

Sumo Deadlift High Pull Practice

If you haven’t gotten a chance to try out the SDHP this week and are competing in FGB, join David at Open Gym on Friday night (6:30p-7:00) to work out the movement and pressure test your capacity in it.  Please email David at David(AT)CrossFitSouthBrooklyn.com to RSVP. Please put SDHP as the subject heading. If there are lots of folks we may run a couple sessions.

In the meantime, Check out this SDHP specific Mobility WOD to try on

_______________________
Fight Gone Bad is 2 Days away! What is your strategy for the workout? Do you have certain rep goals per movement/round?
_______________________
Get Up. Get Out. Don’t Sit NY Times

75%x5x3
Focus on your rack position and balance in the bottom of the squat. Consider this a pre-exposure to work out any issues you’ve got before we start the next cycle.

4 Rounds NFR of:
1:00 Push Press 75/55/35
1:00 Row Calories
1:00 Rest

3,335lbs of Bumpers waiting to be picked up and put back down

Sumo Deadlift High Pull Practice

If you haven’t gotten a chance to try out the SDHP this week and are competing in FGB, join David at Open Gym on Friday night (6:30p-7:00) to work out the movement and pressure test your capacity in it.  Please email David at David(AT)CrossFitSouthBrooklyn.com to RSVP. Please put SDHP as the subject heading. If there are lots of folks we may run a couple sessions.

In the meantime, Check out this SDHP specific Mobility WOD to try on

A Message From Marilyn:

“As President of the Brooklyn Community Foundation, I send this heartfelt thanks for the tremendously inspiring work that members of the CrossFit South Brooklyn community, and extended family and friends, are doing on behalf of people across Brooklyn of all walks of life, backgrounds, and need.  The funds you raise will help the Foundation elevate the quality of life for all people in Brooklyn through grants to organizations working at the front lines of education, human services, workforce development, environment, social justice, and arts and culture.  Rest assured, we are not sitting idly by watching you fundraise, but using Fight Gone Bad to galvanize our base to join in on the fundraising so we can keep the tally moving ever upward.  Thank you, dear friends, for your sweat, effort, and love of Brooklyn.” 

Marilyn Gelber
President, Brooklyn Community Foundation

And then an added Bonus message from Alex V:
Also, in the spirit of CrossFit South Brooklyn’s efforts, our Board Chair is personally ready to do a 2 for 1 challenge if we get over $25,000.  This would mean anything we raise over $25k, he will personally put in $2. Lets  THANK YOU!  (At Blogging time, CFSBK is currently at: $23,670!! Can we crack 25K by Saturday???)

Team 1K Club:
The Porkchop Express $3,656
Buns Of Steel $2,125
Avi’s Calves $2,005
1.21 GIGAWODS  $1,970
DROMulans  $1,555
17 Minutes In Heaven $1,319
Make Like Champion! $1,102
4 Too Many $1,067

Individual 300 Club:
Kristen Hoesl $2,236
Peter Mattis $1,380
Asta Fivgas $1,300
Janelle Rooks $920
Mike Mishik $880
David Turnbull $752
Emily Ashton $710
Tom Shpetner $709
David Osorio $700
Christian Reiss $550
Robyn O’brien $545
Lauren Borducci $525
Jay Reingold $500
Chris Artis $452
Dan Halioua $440
Julie Barnard $390
Marian Lai $340
Sarah Marquez $330
Zubin Tiku $325
Rebecca Carbalho $325
Gina Gatto $320
Yoshi Stone $305
Avi Soroka $300

The CFSBK Movie Club Reminder

“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.

_____________________
Back To Basics CrossFit KOA
Should You Go Paleo? Men’s Health

Thibault does some vacation Pressing

Fight Gone Bad Schedule

Below is the schedule for Fight Gone Bad this Saturday.  Please check the heat schedule to find your WOD time AS WELL as your judging time. Captains should collect $20 from each competitor to pick up their shirts and register that the entire team is in house. Directly after your heat each team should head outside for the team portrait, the weirder the better.  At 1:30p we’ll be announcing the winners (in the categories listed below) and handing out prizes from our sponsors. If you’re in an early heat, it would be awesome for you to come back for the awards ceremony and group picture! Also.. if you know you are top three in a category, please be there for the awards ceremony! It’s no fun saying your name to a crowded room while you’re home sleeping on the couch!

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 Current 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

Would you like to be a Fight Gone Bad 2012 Sponsor? We’re looking for local business to donate prizes for our awards.  If you’d like to donate, please contact David(at)CrossFitSouthBrooklyn.com

Fundraising Report
The gym is currently at: $19,738 raised for charity! When you add in the personal donations the board members will be matching for every dollar over 10K, this puts us at a grand total of: $29,476!!!!

Stay tuned tomorrow for an update on the individual and team fundraising leaderboards!

The Brooklyn Community Foundation Series:

Bushwick Housing Independence Project

If you HAD to leave the United States tomorrow and could live anywhere else in the world, where would you go?
_______________________
Don’t forget to follow crossfitsouthbrooklyn on instagram!

Spend 15 Minutes working on Power Clean Technique

4 Rounds NFT of:
16 Overhead Lunges
16 Push-Ups
16 Hollow Rocks

Josh Warms Up Before The Snatch Event

Great job to Whitney E, Coach Josh and Coach Fox on their performances this weekend at the Beast of The East!

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. 

___________________
AbandonedPorn (Not Porn..)