As Many Rounds as Possible in 15 Minutes of:
35 Double-Unders
3 Power Cleans
15/10 Push-Ups

Go heavy on Power Cleans today. The loading should be heavy enough that you have to slow down and organize each one. No wonky pulls! Scale the Push-Ups so you don’t get “stuck” there each round.  Today’s competition Rx is 15 for the fellas and 10 for the femme fatales.

Post Rounds and Rx to comments.

Coach Laurel sets a ladies record on the Snatch with 123lbs overhead

Good Luck Fight Gone Belated!

Today at 7am Team Belated will be squaring off against Fight Gone Bad. Good luck to, Lana Z, David McG, Ashley F, Katie M and Alex T.  These guys get extra credit for doing this before breakfast!

Competition Class Sundays

Coach Jeremy will be resuming Sunday’s Competition Class at 12pm this weekend.  This class is for the advanced CrossFitter who has an interest in competing in CrossFit on the regional and national level. Programming is challenging and focused. Attention is paid to the more esoteric aspects of the Olympic lifts, advanced gymnastics skills, team workouts, and WODs that hit harder in general. Scaling options for these WODs are little to none and competition level ROM standards are enforced. Individuals are asked to attend class based on previous participation in competitive CrossFit events, an expressed desire to compete and the ability to do most if not all WODs Rx’d (with top ranking results).  We’re excited cultivate our affiliate team in this competative and supportive environment! The class currently meets on Tuesday at 7pm  and Sunday at noon and is by invitation only. Email Christian(AT)CrossFitSouthBrooklyn.com for more info.

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Paleo is EXPENSIVE! Robb Wolf

2 Reps On The Minute For 10 Minutes
Add 5-10lbs from last week.  Focus on a tight bottom position and explosiveness off the box.

Post loads to comments.
(e/8) compare to 2.2.2
 
12 Minutes NFS (not for score) of:
12 Reverse Barbell Lunges
12 Hollow Rocks
6 V-Ups with a :03 hold at the top

The barbells come off the deck in this triplet.  Choose a load that challenges your strength and balance for the lunges, every rep should like identical. Focus on total body tightness for the gymnastics movements.

Josi S finishes a Sumo Deadlift High Pull at FGB6

Picture Sets

Want to check out all the action from Fight Gone Bad 6 or the final CF Subway Series event? Check out their respective photosets up on on Flikr.  Big thanks to Asta F, Malcolm S and Dan R for taking these great shots!

Upcoming Foundations Cycles!

October Late Morning Foundations
+ Brooklyn Boulders “Learn the Ropes” Course
10/4/11 – 10/27/11
Mondays and Wednesdays from 9:00am-10:15am
Learn more and register here!

November Evening Foundations
11/10/11 – 12/6/11
Thursdays and Tuesdays from 8:00-9:15pm
Registere Here!

November Morning Foundations
11/10/11 – 12/6/11
Thursdays and Tuesdays from 7:00-8:15am
Registere Here!

New York Academy of Sciences

CFSBK would like to shout out another one of our sponsors from FGB6 this year.  Our own Erica N provided one lucky competitor (David Mak) with 2 tickets to a scientific lecture presented by the NYAS.  To learn more about

The New York Academy of Sciences works to advance scientific knowledge, mobilize science to address major global challenges, and increase the number of scientifically informed individuals in society. We accomplish this through a broad and dynamic range of programs and services.

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“Lynne” Demo with Austin Malleolo, Dave Lipson and James Hobart
The Female Chinese Weightlifting Team Training

The Bjorn Supremacy
Bjorn B, Ariel K, Ryan P, Earl L and Asta F

The Gowanus Pugilism Society
Nino D, Nate O, Barbara K, Noor A, Daniel O

Blood Sweat and Beers
Marc “Goose” M, Marcos M, Nikki S, David F, Ben W

Dead Girl Unicorn Collection
Billy K, Dan L, Matt U, Jenn B, Sameer P
Dogs: Stella, _____?, ____?

Termin8ors
Charles G, Joe W, “PR”, Felipe C, “Worm”

The Brooklyn Honey Badgers
Jayson S, Chris P, Craig C, McDowell M, Peter H (floor)

Team Thunder, Bitch
David M, Rob N, Yoshi S, Sara L, Josh L

Breaking Bad
Sean B, Noah A, Justin Z (in tire!), Shawna S, Jason H

Victorious Secret
Carlos G, Matt K, Stephanie P, Katie M, Scott J

Searching for Jeremy Fisher
Dan R, Shawn S, Samir C, Mindy S, Mel L

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Competing at 72: Jacinto Bonilla CrossFit Games

Advanced: 3-3-3-3-3
Beg/Nov: Work up to a sub maximal Heavy Triple

Post loads to comments.

“Tabata” Double-Unders
Alternate :20 of work followed by :10 of rest for 8 rounds.

Today’s rest periods will take place at the bottom of a mature squat.  If you don’t have double unders, spend 10 minutes practicing.

Post highest round, lowest round and total reps to comments.

September Athlete of the Month

September brings out the best AOM yet, our entire community! We coaches would like to honor you all, and this is the forum to do it in. You come to  Degraw street from near and far, even spending up to an hour on a bike or a subway car to train with us. You come to us early in the morning before work or school, you make time in your lunch hours to WOD with us, and you even make it in in the evening after a long day spent at a desk or caring for kids. You do ‘shifts’ at the gym, caring for your children while your spouse gets their WOD on. You’re willing to hold someone else’s kid so that their mom or dad can finish up at the end of a class. You make time for not just the fitness aspect of CFSBK but you also put in hours and energy to volunteer at events both in-house and on the road. You do your best to learn the names of the people who are squatting and skipping rope next to you. You cheer, hoot, and holler encouragement at your people. SBKers are YOUR people…You lift hard, you row hard, and you push yourself and everyone around you to be better. You are coachable. You are humble, and eager to help a new member feel right at home. You travel and visit CrossFit gyms around the country and world at large and represent South Brooklyn well. You are proud, if not even a little conceited, that you work out at CrossFit South Brooklyn. You bring your dogs into the gym so the dog-less among you can get a little canine love in the form of a belly rub or a lower leg tongue bath. You socialize outside of the gym with other SBKers and know how to show love the Brooklyn way, whether or not you were born here. Most of all, you ‘get it’. You are not selfish and you love to see people do well, which is a big part of why we do well.

Thanks to all you special people who make CFSBK what it is and are part of our team. It doesn’t exist without you.
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CrossFit Affiliates Commercial
Elyse Umeda Does Mainsite’s OHS/FSQ/BSQ Heavy Singles WOD

3 Rounds NFT:

400m Farmer’s Walk
Go as heavy as possible.  Wear a weight vest if you’re feeling frisky.  Do 7 Burpees on the spot everytime you put the bell down.

Post loads and time to comments.
Compare to 9.12.10

Fight Gone Bad 6!!

Fight Gone Bad Top Fundraisers and Performers

Top 3 Female Athletes:

1. Jessica F.-303
2. Melissa L. & Jenn B.-275
3. Steph P.-257

Top 3 Male Athletes

Scott L.-400
Mike M.-392
Ryan P.-386

Top Performing Teams

1. Breaking Bad-1438
2. Fight Gone Badasses-1404
3. Ze Jermans-1363

Top 3 Fundraising Teams
1. Dead Girl Unicorn Collection-$33,000
2. Team Thunder, Bitch-$3,385
3. Ze Jermans-$2,355

Top 3 Individual Fundraisers
1. Matt U.-$33,310
2. Yoshi S.-$1,395
3. David O.-$1,325

Thank you to everyone for your hard work today and over the last several months!  FGB 6 turned out to the biggest and best yet!

Post-FGB Active Recovery at 11 AM Today

Join Coach Fox for a special edition of Active Recovery!  Class meets at 11AM and you can use it as one of your classes for the week or pay $15 drop-in. 

Thank You Dr. Fidler

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 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.

Add your points and post them to comments.
Compare to  and 4.24.10 and 9.24.10

It’s Here!

There are no group classes, teaser or Active Recovery today.  Our regular schedule returns on Sunday with a special post-FGB Active Recovery at 11AM.

Attention Bikers!  Please try and lock up your bike outside of the gym today. We anticipate more bikes than the gym can hold today so please do your best to find a place to lock up on the street or on one of the adjacent streets. Thanks!

Speaking of bikes.. We’re sorry to report that Coach Nick was in a bike accident yesterday (He’s okay!) but is banged up enough not to be joining us today.  Rest up and get well soon, Nick!

Thank You SBK for Making Fight Gone Bad 6 A Success

Today we took the lead in FGB 6 fundraising worldwide and right now stant at a $62,216.00.  We have surpassed last year’s total of $48,052 and in the last two years raised over $100,000 dollars for charity!!   Thank you to all of you who donated to help others in need.  You all rose to the challenge and have done something truly special.  Thank you for your hard work and generosity.

A Special Thanks to Matt U.

For the third year Matt U. has gone above and beyond the call of duty by putting SBK on his back and carrying us to the to fundraising spot for Fight Gone Bad.  This year he raised over 24,000 dollars has once again become the number one individual fundraiser in the world.  Thank you Matt for your dedication and for serving as an inspiration to us all.

Fight Gone Bad Scaling Options 

A: Mens Rx’d, B: Women’s Rx’d, C Additional Scale

Box Jump:
A/B: 20″, C: 16″, D: 12″
SDHP:
A: 75lbs, B: 55lbs, C: 35lbs
Wall Ball:
A: 20lb/10′, B: 14lb/10′, C: 10lb and/or 8′ or 10′ target
Rowing:
No Scales
Push Press:
A: 75lbs, B: 55lbs, C: 35lbs

If anyone has orthopedic conditions please let us know ahead of time and we can scale movements altogether too.

FGB 6 Heats/Schedule

The heats for FGB6  have been set and are available here.  Remember, each team has two assignments, one for their workout and another for judging duties.  The first heat kicks off at 9:30am today!  Good luck everyone!

Thank you to our Sponsors

A very special thank you goes out to all our sponsors for providing excellent prizes in this year’s FGB event!
lululemon athletica Brooklyn
O&M Co.
Bierkraft
Mission Dolores
The Left Bank
Living Well Medical
Knocked Out Cold Ice Cream
Brian Scott
And thank you to Quist Industries for the awesome FGB6 Shirts!

Super Josh on Box Jumps

There are NO group classes and NO Teaser class tomorrow

A Very Special Episode of Active Recovery

This Sunday, September 18th, Coach Fox will be hosting a special FGB edition of Active Recovery so you can get your quads back in working order!  Join Fox at 11AM to get back on the road to recovery.  Remember AR is $15 drop-in or you can use it as one of your classes from your monthly membership or punch card. 

Fight Gone Bad Scaling Options

A: Mens Rx’d, B: Women’s Rx’d, C Additional Scale

Box Jump:
A/B: 20″, C: 16″, D: 12″
SDHP:
A: 75lbs, B: 55lbs, C: 35lbs
Wall Ball:
A: 20lb/10′, B: 14lb/10′, C: 10lb and/or 8′ or 10′ target
Rowing:
No Scales
Push Press:
A: 75lbs, B: 55lbs, C: 35lbs

If anyone has orthopedic conditions please let us know ahead of time and we can scale movements altogether too.

FGB 6 Heats/Schedule

The heats for FGB6  have been set and are available here.  Remember, each team has two assignments, one for their workout and another for judging duties.

Team captains, please be sure to email out to your team one last time to remind them when they need to be ready to WOD and judge. 

O Captains, My Captains: Team Captain Responsibilities

Below is a list of things each team captain is responsible for over the next couple of days:

– Each team will owe $15 for their T-Shirts. Captains will collect $ and get it to David Day of.
– Each team will have to post their Fundraising total, we’ll award prizes for top 3 teams.  Team captains need to collect and sum the fundraising efforts of everyone on their team to post on the FGB board
– Teams are encouraged to coordinate outfits, the weirder the better!
– Re-email teams their judging and heat assignments.

So Close It Is Scary!

At $45,378.00 raised, we’re within spitting distance of Potomac Crossfit ($48,120.50) now!  Alamo Crossfit is creepin’ on a come up with 43,950.16.  Today is the final full day of fundraising before the event.  We’ve got today to get it done.  Let’s go SBK!

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What are you most looking forward to about tomorrow?

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The Plight of Muscled Americans The Daily Show

Sumo Deadlift High-Pull 101

Snatch Review

then

Advanaced: Find a 1RM
Novice/Int: Find a heavy double
Novice/Int athletes may work from the hang if necessary

Post loads to comments.

The Lady in Red: Steph P. has elbows high and outside during FGB 4

Congratulations to Ariel K. and Ben W. on their marriage!!!

We’re Gaining on ‘Em!

We’re currently #2 in the world in fundraising just behind Potomac Crossfit.  We’ve been closing the gap but they are up by a little over $5000.  Last year we were number 1 i the world thanks to the support and hard work of everyone most especially Matt U. Can we regain the top spot? 

Matt U and CFSBK Featured in the Park Slope Patch

Check out this feature on Matt U. and his fundraising efforts for Fight Gone Bad 6 in the local Park Slope newsletter the Park Slope Patch! 

From Zeroes to Heroes: Last 48 hours of the 23 Dollar Challenge

Last week we issued a challenge for all 107 participants to get at least $23 Dollars in their FGB accounts.  We know times are tight, we know people are busy and we know that sometimes asking others for help isn’t easy.  We also know that a little goes a long way and that if we each do a little we can do a lot to help others. 

Our reminder earlier this week brought in a bunch more donations but we still have a few $0 amounts on the board.  We’re asking team captains and anyone else willing to see if anyone has a zero dollar amount by their name.  You can check by searching by team here.  If so, please reach out to your team and see if anyone can donate $23 to that/those athletes or if you as a team can pool $23 bucks to help out your teammate. 

We thank everyone who has participated in the challenge so far we have over 65 out of the 107 participants with donations now!

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What was the most effective means of getting donations for you this year?
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Vladimir Putin, Action Man The Atlantic
Bystanders Lift Burning Car to Save Pinned Motorcyclist Huffingtonpost

Every Minute, On The Minute, For 10 Minutes
2 Reps at 5-10lbs heavier than last week
Bar speed takes priority over heavier loading.

Post loads to comments.
(e2/8) Compare to 9.7.11

2 Rounds Not For Time
15 Frong Squat Rack Lunges/leg
15 Log Roll V-Ups

Post loads to comments.

Jenna M. stares into the abyss that is Wall Ball during FGB 4

A Call For FGB Prizes

Each year for FGB we like to award the top fundraisers and performers with prizes to show our gratitude for their hard work.  These prizes often come from members of the CFSBK community and/or the companies they work for/own.  If you or your company/business would like to donate a prize (No matter how small) to reward the top fundraisers/athletes for this year’s event please contact David(AT)CrossFitSouthBrooklyn.com.  We thank you in advance for your support!

FGB Volunteers Needed

We’re looking for bright-eyed and bushy-tailed individuals who are not participating in FGB as athletes this year who could volunteer during the event.  We’ll need help with set-up and breakdown, scoring, athlete check-in, t-shirt sales and more.  If you are interested in lending a hand please contact David(AT)CrossfitSouthBrooklyn.com. 

Doin Big Thangs: Top 10 Fundraisers Update

1. Matt U.-$24,470
2. David 0.-$1,200
3. Peter M.-$950
4. Yoshi S.-$900
5. Chris P.-$700
6. Isaac W.-$630
7. Tom S.-$500
8. Rob N.-$479
9. Chris A.-$427
10. Josi S.-$425

Phenomenal work everyone!

CSA Pick-Up Tonight

The first pick-up for the veggie and meat CSA is tonight from 4pm-7pm! Come get your delicious meats and veggies!

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If you were to sub any exercise out of FGB what would you put in it’s place?
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Your CrossFit Whiteboard Beyond the Whiteboard
Primal Chef Episode 1 Featuring Robb Wolf Youtube
Dewd, Your Bed is Thrashing You and Making You Weak MobilityWOD

Jacinto B. keeps score for Allen E during FGB 3!

Fight Gone Bad Then and Now

The photos for the remainder of the week will come from the last 3 Fight Gone Bads.  We thought it’d be an interesting trip down memory lane to get a sense of the history of this event at SBK and how it has grown over the years. 

Fight Gone Bad 3-26 Athletes competed-$7,500+ raised for charity
Fight Gone Bad 4-40 Athletes competed-$26,826 raised
Fight Gone Bad 5– 50 Athletes competed-$48,052 raised
Fight Gone Bad 6-107 Athletes competing-$38,654.00 raised so far!

It’s been an incredible journey but it isn’t over yet.  We have four full days of fundraising left to top last year’s total.  If you have a $0 by your name or haven’t hit your goal yet now’s the time to make it happen! 

The $23 Dollar Challenge is still in Effect!

Last week we asked all participating members to raise at least $23 dollars this year not only to show support for the people that FGB 6 supports but to also show solidarity with our own Matt U. who by last Friday at this time had raised over $23,000 (now he’s raised $24,500).  $23 less than a weeks worth of lattes and while it might not seem like much a little goes a long way.  If you’re not able to participate in FGB as an athlete this year and want to help out why not contribute $23 CFSBK BFFs page? 

THE CFSBK CSA Starts This Week!

Veggie CSA and Meat CSA begin this Wednesday, September 14! Pick up window is between 4 and 7pm. Please bring a shopping bag to transport your vegetables; meat members will receive a cooler bag. 

Remember that we can not hold food at the gym for you outside the time of the pick-up window.  Please plan accordingly.  If you have any questions about the pick-up contact Margie(AT)Crossfitsouthbrooklyn.com

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So…how’d those Sumo Deadlift High Pulls go?
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Are You as Fit As a WWII GI? Art of Manliness
Unleash the Power of the Nap Art of Manliness
Nutrition in 60 Seconds Whole 9