Warm-up:
WU1 or WU2 x5
Add 6 Kip swings to whichever Warm-up you’re doing.

Box Squats 101
5-5-5-5-5
Work up to a moderate set of 5

Radikha comes up out of the hole.

Strength Cycle Total Tonight

It’s time!  8 long hard weeks have all lead to tonight.  Come out and watch the men and women of Jeremy’s strength class lift heavy sh…stuff.  The Total starts at 6p and is way more fun than that Law and Order marathon you were planning on watching.   We wish all tonight’s lifters the best! 

KSK Khares Kharity Drive: The Fight Gone Bad Never Nude Challenge

Reigning FGB fundraising champion Matt Ufford is back at it again.  His blog Kissing Suzy Kolber is using it’s annual week-long chairty drive to support Fight Gone Bad for the second year in a row.  Check out the video chronicling Matt’s awesome achievement from last year and to find out read the KSK rundown of this year’s charity drive right here.

CFSBK Shwag

All T-shirt and tank top sizes are in back in stock including the new CFSBK “Misfits” style t-shirt.  We’ve also got logbooks (That’s right Pete!).  Treat yourself or someone else to a little SBK shwag.  Not to mention they make perfect Labor Day gifts!

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A Short History of Polyface Farms: An Interview w/ Joel Salatin Robb Wolf
Real Food Education w/ Joel Salatin Robb Wolf
Elitism or Independence w/ Joel Salatin Robb Wolf
Homo Erectus Processed Foods like Humans Bloomberg
Whole 9 Seafood Trifecta Whole 9

We’re gonna get you! 

Happy Birthday Jenna M.!!!

No Active Recovery Tonight 🙁

Due to the Fox crew and King David being out of town there is no AR tonight.  Active Recovery will return with a vengeance on Saturday, September 3.   Until then, mobilize your business.

No Classes on Labor Day

Trainers need a break too.  CFSBK will be closed on Monday, September 5th.  That gives you no excuse to not take advantage of the offer below!

Get Stoked for the CFSBK Labor Day Surfing Trip! 

Get in touch with your inner Johnny Utah and join us Jessica Fox and over a dozen others as they head out to Rockaway Monday, September 5th for a day of surfing with Frank and the guys at New York Surf School.  The session will run from 11am-1pm and will be $70 (board, rash guard included).  They provide the boards and a rash guard so all you’ll need is water and a post-wave-riding snack.  Plan to stay after the lesson to chill out with the SBK crew in the surf and sand of sunny Rockapulco.  Contact Jessica(AT)crossfitsouthbrooklyn.com if you want to find out if you’re a goofy foot or a regular.

October Foundations Dates Announced!

Tell your friends!

October Evening Foundations
10/11/11 – 11/3/11
Tuesdays and Thursdays from 8:00pm-9:15pm
Register Here!

October Morning Foundations
10/11/11 – 11/3/11
Tuesdays and Thursdays from 7:00pm-8:15am
Register Here!

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August is coming to an end.  How’d you fair with your August goals?
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Robb Wolf Answers Your Paleo Diet Questions Mark’s Daily Apple
Good Egg, Bad Egg Fooducopia

Warm-up
Add 6 Kip Swings to the top of each round of your warm-up

Kettlebell Swings 101
Ring Push-Ups 101

15 Minutes of:
20 KB Swings
10 Ring Push-Ups

Post load to comments.

Marian L. Walking the Walk at SS Event 1

We’re back on our regular group class schedule today!  All classes meet at their regular times. 

Happy Belated Birthday to Greg N. and new dad Daniel O!

Strength Cycle Total This Wednesday!

8 weeks have gone quick and Jeremy’s intrepid Strength Cyclers have been squatting, deadlifting, pressing, benching and cleaning in preparation of this Wednesday’s Total.  Come watch and hoot and holler and show your support as these men and women try and set new PRs in their Squat, Press and Deadlift.  The fun starts at 6p!

2011 NYC Barefoot Run

On September 24-25th, NYC is hosting a 2-day “Woodstock of Wild Human Animal Mayhem” all centered around barefoot running.  There will be clinics, lectures, and a run on Governor’s Island.  Join presenters Christopher McDougall, Dr. Daniel Lieberman, Erwan Le Corre as well as BOTH Barefoot Ken and Barefoot Ted Bob and many others.  For more information and registration go here. 

Fight Gone Bad House Teams 14 and 15

Team 14
Asta Fivgas
Ryan Piester
Ariel Kalishman
Bjorn Bellenbaum
Earl Loria

Team 15
Dan Langevin
Matt Ufford
Billy Keefe
Charlotte Kaiser
Sameer Parekh

The CrossFit South Brooklyn Affiliate Team has cracked into the top 25 affiliates in fundraising with $4,655.00 raised! We’re sitting at 23rd overall and edging our way up.. watch out CrossFit Providence!

Top 5 Fundraisers:
Peter Mattis: $850
Yoshi Stone: $650
David Osorio: $600
Chris Paschke: $500
Josi Stone: $325
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Which hit you harder: Irene or Jacinto Storm?
_________________

Earning the Right Iron Maven
Understanding Your Fascia Running Times
As Farmer’s Markets Boom, Some Fear a Glut NY Times

Red Hook

CFSBK is Closed Today!

If you were going to write a workout named “Irene”, what would it be?

21-15-9 Rep Rounds for Time of:
Thrusters, 95/65
Pull-Ups

Post time and Rx to comments.
compare to 5.23.11

ALL HAIL FRAN!

NO Subway Series Event Today

Due to the MTA shutting down public transportation today at noon, the final event of the 2011 CF Subway Series has been postponed until 9/10/11. Competitors will receive more information about the updated plans via eventbrite.  We’re still going to run “Fran” as a pretest for everyone today.  You’re welcome? Also, there is NO Active Recovery OR Teaser Today

Post Workout Meal at Bierkraft

Bierkraft is making a special paleo meal to refuel after Fran today! Get a half chicken, tropical jicama slaw and bacon sweet potato salad to satisfy your big hunger PWO. Big thanks to Ben G, co-owner of Bierkraft and SBKer extraordinaire for setting up this special!

“IRENE”

Because SBK is in a category C flood zone, we’re going to ask folks who show up today to help move some equipment so that should Degraw Street flood we don’t lose all anything. Thanks for your understanding and support! Also, we are not planning on being open tomorrow (Sunday) Stay tuned to the blog for more updates.

Stay Safe everyone! Are you in a Flood Zone? What are your Irene Plans?

CrossFit South Brooklyn Team Total: $3,445.00

Subway Series Event 4 is Postponed!

Due to the MTA shutting down public transportation tomorrow at noon we’re going to have to cancel the Subway Series.  Many folks competing from other gyms won’t have any way to get back to their homes after the event.  The new date for Event for will be 9/10/11 at the same times.  Color us bummed!

We’ll be running a normal Group Class Schedule tomorrow with the exception of NO Active Recovery or Teaser Classes.

Fight Gone Bad House Team 13

Samir Chopra
Shawn Sadjatumwadee
mindy shikora
Melissa Lloyd
Dan Reshef

Post Workout (Pre Irene) Meal at Bierkraft..

Bierkraft is making a special paleo special on Saturday! Get a half chicken, tropical jicama slaw and bacon sweet potato salad to satisfy your big hunger PWO. Big thanks to Ben G, co-owner of Bierkraft and SBKer extraordinaire for setting up this special!  Since there i no subway series, lets not leave ben out in the rain on this one, stop by Bierkraft and get your PRE-Irene Half Chicken!

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Which Cooking Oil To Use? The Natural Recovery Plan
The Science Behind Hangovers BBC
Thoughts on America’s Most Obese Region NPR
New Study Finds Best Sunscreen Is Layer of Human Blood
Daniel Frankels Home CrossFit Gym CrossFit
I’m Really Happy: Amy Dracup CrossFit Games

30 reps for time of:
Clean and Jerk 135/95

7 Minute Cap

This WOD is ideally done incredibly fast, in 2-4 minutes or less, which is why we’ve done a 3-4 minute cap on her before. You can scale this to be able to achieve the desired result or, maybe today you go for a heavier weight and gut it out…if you’ve got the guts. Either way your goal should be to STAY ON THE BAR…you only need to chalk up once before the clock starts. No water breaks during Grace.

Post time and Rx to comments.
compare to 6.3.11

Joe O goes overhead at the CF Subway Series Event in Long Island City

We saw an absolute storm of PRs happening on the “Helen” leaderboard for the ladies this week.  Here are some of the top time put up by our femme fatales:

Melissa L: 10:04
Ellie M: 10:06
Christine D: 10:17
Jess F: 10:36
Jackie Z: 11:31
Kate D: 11:50

The CFSBK CSA Has been approved!

We’ve reached critical mass and the farms have agreed to host their CSA programs at CFSBK.  The first pick up will be on Sept. 7th or 14th, if you didn’t recieve an email from Margie about this yesterday and are interested in joining, please email her at Margie(AT)CrossFitSouthBrooklyn.com

Fight Gone Bad House Teams 12 and 13!

Team 12
Matt Katz
Katie Mohrhauser
Stephanie Paddock
Scott Jackson
Carlos Guerra

Team 13
Rickke M
Inka Hodes
kristen silverman
Nick Peterson
Nick Pines

Have you signed up for Fight Gone Bad yet?  If you plan on it, doing it TODAY is the perfect time to sign up.  If you procrastinate too much there might not be time to get an awesome shirt printed with your team’s name on it. Also- we recieved some notifications about people who joined the team but there was no name left on the submission form.  If your name is not listed here, you’re not on our team yet! Email David(AT)CrossFitSouth Brooklyn.com to get that squared away.

Our Affiliate Team total is at $3,135.00 raised for charity. Great work team!

Here are our top 5 Fundraisers so far:
Peter Mattis $850
Chris Paschke $500
Yoshi Stone $450
David Osorio $400
Maxwell Knight $450

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Rugged Maniac 5K Race coming to Brooklyn
New York’s Failed Earthquake Response Test NY Times
A Pull-Up Contest For Those Who Train On The Streets NY Times
Here in Red Hook Kickstarter
Caveman Diet Draws Grunts From Nutritionists Chicago Tribune
Why Do We Like The Taste Of Protien? Wired

3-3-3-3-3

Five attempts to find a 3RM!

Post loads to comments.
compare to 8.17.11

Congratulations to Rebecca R and Daniel O on the birth of their new son, Elliot Bristow Olmstead!!!

Fight Gone Bad House Teams 9, 10 and 11!

Team 9
Shawna Scheidel
Sean Buchanan
Jason Horowitz
Justin Ziccardi
Noah Abbott

Team 10
McDowell Myers
Peter Hoppmann
jaclyn zerillo
Chris Paschke
Craig Canton

Team 11
Joshua Lahey
Sarah Archenbronn
Yoshi Stone
David Makowski
Rob Nugent

A Call For Volunteers!

As many of you know, this Saturday is the final event of the Subway Series at CFSBK.  In order for the gym to run a great event we’ll need some volunteers to help with registration and judging.  If you’ve got some time on Saturday between 9am and 1pm we would love a few extra hands to help us out.  Please email David(at)CrossFitSouthBrooklyn.com to sign up as a volunteer.  Thanks!

Labor Day CFSBK Surf Trip!

 

Class Schedule Updates

There are no classes this Saturday for the final event of the CF Subway Series.  There will also be no Active Recovery next Tuesday night.  To see all the upcoming schedule changes, please check out the Class Schedule page which lists all upcoming holidays and events that affect the our calendar.
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The Affects of Abdominal Exercise on Abdominal Fat NSCA
Born, and Evolved to Run NY Times

Vitals
Height: 5’8”
Weight: 165-170
DOB: 12/12/72
Born: Astoria, Queens
Grew up: Queens and Jersey
Places of Higher Learning: Natural Gourmet Institute and CUNY Kingsborough (Exercise Science)

Chris on Zen and the Art of Motorcycle Maintenance:

“I had always been kind of a “dreamer” and not a “doer”. The author tries to reconcile between romantic notions of quality (or, what is “good”) and pragmatic notions of quality and develop a view point and way of living that includes both. I became focused on being less “romantic” than I had been in the past after reading it. It was kind of like…I wanted to still see the world as a beautiful, sometimes mysterious place, but also learn how to function in it and achieve goals in a way that was as productive and useful as possible. I became more goal oriented and action based than I had been. Also I stopped throwing away old stuff and started repairing or learning how to repair it.”

On the surface, Chris’ life is all zig zags, but when you look closer, you find that his ability to turn his instincts into opportunities is the thru line that creates cohesion.

Raised in a milieau of broken homes and rooftop play, Chris’ family was no exception. Early on, his parents split, and he and his brother were raised by his Mom and Stepdad. A pudgy kid, Chris was into oreo cookies, his bmx mongoose, punch ball, imitating WWF with his friends and Manhunt – a game that involved chasing each other from roof to roof around the neighborhood, parkour style. It was a chaotic youth of parent/child clashes, family alcoholism and book report avoidance.

Late in his childhood, Chris’ Mom and Stepdad moved the family to Jersey, which resulted in serious culture shock. People in Jersey were friendly. They, like, smiled and said hi. It creeped Chris out. Maybe that’s why he fled back to Yonkers after a final bout with Mom, who’d really had enough of Chris’ affinity for stirring the pot. (Don’t worry, they patched things up later.)

At that point, Chris made the decision to earn a living rather than get into debt over school loans. He was living with a girl, making good money working with his Dad in retail and growing up. The girl didn’t last too long and he ended up back in Jersey with another girl who became his wife and eventually birthed his two kids. Wife, job, then kids… yeah, a lot was happening in his early 20’s. But the growing up thing was taking place on an interior level as well.

On the Road was the first novel Chris picked up, read and enjoyed. It was a revelatory experience for him – enjoying a book. He started reading more, studying eastern philosophy and exploring his definition of health. Finally, the pudgy kid who was always a little uncomfortable with is shirt off began to prioritize how he ate; it was vegetarianism that first took hold. For Chris, vegetarianism was primarily about health. He was quickly shedding his youthful attachments to candy and wrestling in favor of yogurt smoothies and yoga. He started cooking, developing compassion, and he let everybody know about it. Yeah, he got a little grandiose about the whole thing, but he’s toned it down since then.

So Chris was doing his hippy, veg, yogic thing with his wife, the food network was starting to boom and he was working retail. Cool, but the retail thing was getting old. Maybe it was time to do something else. Why not build on what he had going in his personal life and go to culinary school? He could go to school, become a chef and then get a show on the Food Network. Perfect. So he enrolled in the Natural Gourmet Institute. Step one, check. Next, internship and then job at Candle Cafe, the dream restaurant. Step two, in progress. Except… life in the restaurant biz was damned hard with little financial reward. Rude awakening number one. But he was happy, so he kept going.

On the personal front, Chris was starting to feel unwell as a vegetarian. His sleep was bad, he was losing too much weight and he realized if he wanted to be healthy, he needed some animal protein. He started with eggs and dairy, expanded to fish and so on. Once gain, the personal influenced professional: Chris decided it was time to learn how to cook animals. He left Candle Cafe, did a brief, overwhelming stint at a BBQ place, and landed at Cafe O, an organic cafe uptown.

The kitchen at Cafe O was crazy. Chef Michael was slinging booze, everything was all over the place and Chris absolutely loved it. He proved himself worthy by working his way up the stations to Chef’s side. Things were going great – Step two totally in the bag. Until the chicken incident. See, Chris had On Principle skipped the butchering classes at Natural Gourmet, so when he had to halve a chicken for the first time at Cafe O, he nearly halved his left hand in the process. He fled in a bundle of bloody napkins, skipped the emergency room and nursed his wounds at home, too embarrassed to go back to the restaurant. A few days later, the Chef called and told him to get his butt back in there, all was ok.

Except that it wasn’t. Weird stuff was going down at Cafe O that lead to Chef Michael’s departure with Chris on deck to be chef (finally, Step two!). Then one day the kitchen was mysteriously on fire, the place closed down and Chris had to steal back his knives before they were sold on auction. He found a payphone, called Candle Cafe and asked if they were hiring. It turned out the head chef was getting ready to leave, so back he went to train up for the job. Step two was finally going to happen.

Life at home, however, was not so good. His marriage was ending and he was pretty depressed.

Enter Jess.

At the restaurant, she was a hardass to everyone else, but all smiles with Chris, always asking him to hang out. Chris didn’t know what “hanging out” meant. He was married and a dad barely out of his teens; he never really had the chance to “hang out.” The idea weirded him out. Plus, he was too depressed, so he kept saying no. One night, he said no as usual, got in his car and was driving home when he suddenly thought “What am I doing? What am I going home to? I should just go and meet people, what the hell.” So he turned around, went back to the restaurant and waited for Jess to get off work. They went to Bull McCabe’s, immediately fell into hours of conversation and that was that. A latina girl with mid-western sensibilities. Chris was in.

Now the restaurant gig wasn’t really jiving with single Dad life. It’s tough to see kids on the weekend when you’ve got to work the brunch shift; it was time to find something new. Chris tried other options in the food world, but it just wasn’t for him. Step three – off the table. Instead, he did what anyone would do: collected unemployment. He had lots of time, so he joined a gym (the infamous Urban Total Fitness) and started working out. Characteristically, he got so interested in working out that he thought, why not try to earn a living at it? He went back to school for Exercise Science and figured he’d be a trainer. Just as with cooking, it was a rough start financially and he nearly threw in the towel. Rude awakening number two. But he kept at it (with Jess’ support) and finally started to earn something of a living.

He heard about CrossFit through T-Nation and started playing around with it. He and his buddy Izzy (now an owner of CF 718) used to do WODs together at NYSC until Chris found out about CFSBK. He stalked us for a while and finally came in for a teaser, where Jacinto kicked his ass. Again, he totally loved it. He and David kept up an email correspondence as Chris tried to figure his way into the place. His persistence yet again paid off, and now he’s a permanent fixture.

Parting shots:
Almost went to school for engineering.
Owns two motorcycles, one that works and one that doesn’t.
Recently took up surfing.
Metallica and Slayer are some of his fav bands
Plays guitar and was in some punk bands as a kid.
One of the original b-boys.

Favorite way to eat eggs:
Poached so the yolks are thick and unctuous with rye bread to sop it up. Or else fried easy.

3 Rounds for time of:
Run 400m
21 Kettlebell Swings, 1.5p/1p
12 Pull-Ups

Post time and Rx to comments.
compare to 6.5.11

“Helen” Demo CrossFit

Patrick gets to the Muscle-Ups at Event 2 of the CF Subway Series

Welcome back Coach Shane from the Functional Movement Screen certification he attended this weekend!  We can’t wait to learn and then apply the new insights he learned from this fantastic seminar!

Thanks to everyone who came out to Prospect Park yesterday for the community picnic and “Paleo Pigskin Flag Football Tournament”! Look forward to details on the next community outing.. Labor Day Surfing!

FRAN!!!!!!!!

The final event for the CF Subway Series is happening this Saturday at CFSBK.  The workout is “Fran” so as you might have expected, slots are going FAST.  If you plan on competing, please register ASAP as it might be sold out before this evening! There will be no normal Group classes, Teaser class or Active Recovery on Saturday.

Miranda talks about and does Fran (With a special ending) CrossFit

Fight Gone Bad House Teams 7 & 8

Team 7
Dan Betz
Daniel Halioua
Eric Lau
Jenna Jerman
Isaac Wayton

Team 8
Paul Roberts
Christine Denahan
Felipe Cruz
Joe Williams
Charles Graham

Good luck, comrades! 

Haven’t registered yet? Team CrossFit South Brooklyn is already up to 62 athletes and new teams are being formed every day.  The sooner you sign up the sooner your team placement will be assigned.  We can’t guarantee folks who sign up at the 11th hour will get a shirt due to time constraints on printing!

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Jenni Y’s Pregnant Pull-Up Progression CrossFit
Kristan Clever does a 7:41 Isabel with 135lbs CrossFit
Hollow Body Position, Part 1 CrossFit Journal Preview