5 Power Cleans
5 Push Presses
5 Front Squats
5 Power Cleans
5 Deadlifts

Athletes have 4-5 attempts at a max weight on the complex. Rest as needed between attempts. You may re-grip bar between movements but must continue immediately. The goal of a complex is metabolic, and to achieve the intended stimulus you should move through it without rest.

Post weights to comments.

Sumo Deadlift High Pulls 101

Work technique on this movement and perform a 1 minute pressure test

The competitors from the final event of the 2011 CF Subway Series

Thanks Team South Brooklyn

We’d like to send out a big thank you to everyone who was involved with this year’s CF Subway Series.  The athletes, spectators, volunteers and coaches made this possible and we can’t thank you all enough.  SBK was excited to host the final workout and we’re proud to say that we ran a pretty smooth event thanks to you all.  When all the dust cleared, CFSBK took 2nd place overall in the Subway Series just edged out by CrossFit Virtuosity.  We do this annual event to get so meet our fellow New York CrossFitters, take our show on the road and develop a little team spirit. Thanks again to everyone!

What was your favorite moment from the 2011 Subway Series?
___________________
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Today is the final event in the 2011 CF Subway Series! CFSBK will be hosting today’s workout, “Fran” with heats starting at 9:15am. You can find your heat assignment (competitors and judges) by clicking here. We’re excited to see all the studs and studettes from CFSBK and the other CrossFit gyms giving it their all in this heinous benchmark workout.  There will be a beer social afterwards so come ready to work hard and play hard. 
Normal Group Classes, Active Recovery, Teaser Class and Platform Availability are all cancelled today.

“Fran”

21-15-9 Rep rounds for time of:
Thrusters, 95/65
Pull-Ups

Post time and Rx to comments.
compare to 8.27.11

Ellie June M is “Ready”!

Travelling to CFSBK?

If you’re traveling to CFSBK, the best way to get here by subway is taking the R Train to “Union Street” and walking two blocks to Degraw street. Another option would be taking the N,Q,R,B,D,2,3,4 or 5 to “Atlantic Av Pacific St” and walking 8 blocks to Degraw street.  If you’re driving, we suggest looking for parking on 3rd ave, Nevins street or any of the cross streets between avenues.  Parking on 4th ave and above can be difficult as it’s more residential. For a map, please check out our “Contact Us” Page.

Want a Free Pre or Post “Fran” Tune-Up?

Dr. Jason Fiddler will be offering Pre and Post active recovery today from 9:00-1130am. Get kinesio taped, ART (muscle work), stretched and/or adjusted for performance enhancement or decreased recovery time. All complementary for CF members!

Sign up sheet will be by the stairs and treatment will be first come first serve

Post WOD Meal Bierkraft

Our friends at Bierkraft will be offering a “Paleo Special” meal today for everyone after the Subway Series.  Bierkraft is located just a few blocks away from the gym at 191 5th avenue between Sackett and Union.

CFSBK Spectators

Coming to check out the action at CFSBK today?  Don’t forget to wear your Skull and Crossbones tee to represent and be part of “The Black Sea”.  Three cheers for the home team!

Fight Gone Bad Shirts

There are several Teams who have not submitted some combination of Shirt colors, sizes or a team name to myself or Paul at Quist.  Today is the deadline to get your information in otherwise we’ll have to guesstimate your sizes and leave you nameless.  The following teams are missing information:
Teams: 6, 9, 13, 14, 15, 17, 19, 20.  Please email ps(AT)quistindustries.com and David(AT)CrossFitSouthBrooklyn.com ASAP with the following info:

Team Number
Team Name
Color Request
Shirt Sizes

Team Number
Team Name
Color Request
Shirt Sizes

_____________
Greg A and Annie Sakamoto do “Fran” CrossFit
Miranda Oldroyd does “Fran”.. and Pukes CrossFit
Graham Holmberg does a 2:17 “Fran” CrossFit

Want to spice up your warm-up? Try Ring Push-Ups

Fight Gone Bad Shirts

There are several Teams who have not submitted some combination of Shirt colors, sizes or a team name to myself or Paul at Quist.  Tomorrow is the deadline to get your information in otherwise we’ll have to guesstimate your sizes and leave you nameless.  The following teams are missing information:
Teams: 6, 9, 13, 14, 15, 17, 19, 20.  Please email ps(AT)quistindustries.com and David(AT)CrossFitSouthBrooklyn.com ASAP with the following info:

Team Number
Team Name
Color Request
Shirt Sizes

Subway Series Tomorrow!

Team SBK will representing strong with 31 competitors at tomorrow’s final event of the 2011 CF Subway Series.  We wish the best luck to everyone competing in “Fran” tomorrow and hope to see a big showing of SBK support (Black Sea!) sporting your SBK shirt and outside voices.  The first heat will kick off at 9:15am and will run to about 12.  Will you be there?

There are no normal Group Classes as well as Teaser, Active Recovery and Platform availably tomorrow.

Updated Fight Gone Bad Team Names

Team 1: Team Glamour Muscles
Team 2: Fight Gone Badasses
Team 3: Fight Gone Baz
Team 4: Pukey In Pink
Team 5: Your Worst Enema
Team 8: Termin8rs
Team 10: The Brooklyn Honey Badgers
Team 11: Team Thunder, Bitch
Team 13: Inka and the Azteks
Team 17: Dream Team Seventeen

10 Teams still have yet to pick a name!  Time is ticking folks, please get me a name by the end of today!

Fight Gone Bad Fundraising Update

CFSBK Affiliate Team Total: $33,078.00 (2nd in the world out of 1,007 affiliates!)

CFSBK Top 10 Fundraisers
1. Matt Ufford $23,323
2. Peter Mattis $950
3. Yoshi Stone $800
4. David Osorio $700
5. Chris Paschke $500
6. Isaac Wayton $630
7. Josi Stone $425
8. Tom Shpetner $422
9. Maxwell Knight $421
10. Rob Nugent $409

The $23 Challenge
Out of 105 competitors, 55 have stepped forward and raised money for others in need.  Remember that Fight Gone Bad is more than a workout, it’s an opportunity to make a difference in someone else’s life.  Matt Ufford has raised over 23 THOUSAND dollars on his own and as a sign of solidarity, I’m asking everyone with $0 next to their name to donate at least $23 to their cause and send out 1 email or make 1 facebook wall post about what they’re doing. If Matt’s effors don’t inspire you, I don’t know what will!

David’s Efforts:
I’m sitting at 4th place with $700 raised, my effort included posting once on facebook, emailing my immediate family, some extended family, close friends and putting $50 of my own money into the account.  I figured I’d put it on FB to see what came back and I was very surprised when a friend from high school and a casual acquaintance from years ago donated to my effort.  You never know who has been affected by war and is willing to donate to these foundations.  I even ended up reconnecting with a few people and catching up on lost time.  Double Win! Tomorrow I’m going to re-email the people who haven’t donated and remind them about what I’m doing and give them an update on how close I am to my goal ($1,000).  It often takes 2-3 reminders to get everyone who is going to donate to whip out that fliff.  I can’t emphasize how a modest effort can go such a long way. 

______________
See these “typical” gym members and how and why they’re raising money for FGB6
Matt Powell Potomac CrossFit
Chris Smith Jr. CrossFit Trident

Take 20 minutes to work up to a heavy triple.  This is not a 3RM test, the emphasis is on perfect form and pulling from dead starts.  Any loss of position is a foul.

Post loads to comments.

5 Rounds for time of:
5 Deadlifts at 75% of best Triple from above
10 Burpees

Post time and Rx to comments.

New CFSBK “MisFits” Tees available in both men’s and women’s cuts. Pick one up at the gym today!

Calling All FGB Captains

We still need to hear from you!  We need everyone’s team names sent to David(at)CrossFitSouthBrooklyn.com.  If your team doesn’t have a name yet, it’s up to take the lead and nominate or choose a name.  Some ideas to help you pick a name are:

– Something related to the number of your team, or that rhymes with that number
– Something related to FGB, the movements in FGB or CrossFit exercises in general
– Does someone on your team have an interesting name? Last year Caitlin Conn’s team called themselves the “Conn Men” because it was her and 4 other dudes.
– X Factor. Go crazy, the weirder the better.

For more inspiriation, here are the names and portraits from last years teams

Here are some names so far for this year’s event:

Team 11 will now be known as, “Team Thunder, Bitch”
Team 17 will now be known as, “Dream Team Seventeen”
Team 1 will now be known as, “Team Glamour Muscles”

Finally- CFSBK’s fundraising total is currently, $32,803.00. You’d be surprised how much you can get from posting on facebook, emailing your family or even asking roomates!

This Weekend’s Schedule

We’ll be hosting the final event of the 2011 CF Subway Series this Saturday.  There will be no Group Classes, Active Recovery, Teaser Class or Platform Rental available all day.  We encourage everyone not already competing to come on out and show your support for team SBK . Be sure to wear your Skull and Crossbones tee to the event. (Be part of The Black Sea!). Also- if you’re coming and would like to help out with judging, equipment set-up/breakdown or score keeping, please email Christian(At)CrossFitSouthBrooklyn.com

September Goals

Make this a September to Remember.  Post your goals for this month on the board the next time you’re in the gym. It might be a performance goal, a health goal or even a FGB goal.  There are even about 11 people doing a Paleo Challenge this September.. lets see those names on the board, people!

________________
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Every Minute, On The Minute, For 12 Minutes
50%x2x12

Loading for today is 50% of your best triple from the 3RM on Crush Week. Otherwise, use your heaviest triple from the last cycle.  This weight should be light enough that you can explode out of the hole.  We’re training speed strength here, not heavy and slow.

Post loads to comments.
(e1/8)

2 Rounds Not For Time
30 Reverse Alternating Lunges (15e)
15 Log Roll V-Ups

Group Shot From Our Most Recent Beyond The Box Field Trip, Surfing!

Registration for Subway Series Event 4 is Live!

The much anticipated finale of The 2011 CF Subway Series is this Saturday at CFSBK.  Competitors from local gyms will go head to head in the CrossFit benchmark, “Fran”.  We can’t wait to see a huge showing of CFSBK competitors and spectators at this event. Currently we’re tied for 1st place with CrossFit Virtuosity, whoever takes this event takes the whole series!

Registere Here!

Volunteers Needed!

We’ll need some hands on deck for this Saturday to help with registration, equipment set up and score keeping.  If you’re available this Saturday, please email Christian(AT)CrossFitSouthBrooklyn.com.  Thanks!

Attention All Fight Gone Bad Team Captains

Please email David(at)CrossFitSouthBrooklyn with your team name and where everyone on your team will be starting the workout.  Please get at us no later than this Friday with your team information. We’ll need it to form heats which we’ll publish early next week.

Upcoming Strength Cycles

Coach Jeremy’s A cycle is sold out but we’ve still got room left in the B and C cycles as well as the Strength Intensive Continuing ED programming with both Coaches Margie and Jeremy. Get on it, strong people!

Do you have any suggestions for our next Beyond The Box Field Trip?
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Fight Gone Bad House Teams 19 and 20!

Team 19
Noor Alam
Daniel Olmstead
Barbara Kryszko
Nino DePaola
Nate Oseep

Team 20
Phil Catelinet
Tom Shpetner
Joy Mele
Colette Komm
Scott Lundhagen!

Fignt Gone Belated (updated)
Lana Zellner
David Mcgrath
Katie Mears
Alexander Tilney
Charmel Rogers

As of right now, everyone we have on our list has been placed on a team.  If you signed up and aren’t on a house team yet, please contact David ASAP!  There are a few “anonymous” players which may or may not be legitimate submissions, if that’s you please contact me and update your information on the FGB6 site.

Fundraising Update

CFSBK is in 2nd place worldwide with a whopping $29,839.00 raised for charity!  This is a tremendous effort from our affiliate team and we’ve still got time to keep making CFSBK history!.  Currently, out of 104 members, 43 have stepped forward and raised funds for charity while 61! have big donuts next to their names.  That means less than half our team is carrying this effort.  Remember no amount of fundraising is too little and the point of this event is to come together to help others, not just participate in another workout.

Here are our top 10 Raisers:
1. Matt Ufford $21,903
2. Peter Mattis $950
3. Yoshi Stone $710
4. David Osorio $700
5. Isaac Wayton $575
6. Chris Paschke $500
7. Maxwell Knight $385
8. Melissa Loyd $380
9. Josi Stone $375
10. Charlotte Kaiser $300

__________________
The ISR is one of the charities associated with Fight Gone Bad 6.  Below is the preview for “Sterling’s Story”, a touching story for all, especially parents.
A Preventable Tragedy? Infant Swimming Resource, Sterling’s Story CrossFit Journal Preview

Learn more about the ISR at their official site.

Coach Jeremy gets ready for Subway Series Event 3

Good luck to everyone going surfing today at Rockaway beach! Post experience to comments!

Upcoming Strength Cycle Dates Announced

Do you want to get strong?  REALLY strong?  Spend 8 weeks with Coach Jeremy focusing on your Squat, Press, Deadlift, Bench Press and Power Clean.  September will see the start of 3 new cycles.  The dates are listed below and you can register for the program right HERE! 

Upcoming 3x Per Week Cycles
Cycle A  (Novice)
9/12/11 – 11/4/11
Mondays and Wednesdays from 7:00-8:30pm
and Fridays from 6:00-7:30pm
1 SLOT LEFT

Cycle B  (Intermediate/Advanced)
9/13/11 – 11/6/11
Tuesdays and Thursdays from 7:00-8:30pm
and  Sunday from 10:00-11:30am
8 SLOTS LEFT

A/B Cycles are $600. ($300 paid out twice over 2 months)

Upcoming 2x Per Week Morning Cycle
Cycle C
9/12/11 – 11/2/11
Mondays and Wednesdays from 6:30-8:00am
7 SLOTS LEFT

$400 ($200 paid out twice over 2 months)

Strength Intensive, Continuing Ed

If you are interested in combining the consistent lifting of a Strength Intensive with the conditioning found in traditional group classes, Jeremy and Margie are offering a new follow up class designed for alumni of the Strength Intensive. This 8 week cycle will meet to lift 2x/week; programs will be athlete specific. You then have the option to attend group class 1 or 2x/week OR use Friday open gym to do conditioning work programmed by Jeremy and Margie (either as a drop in or by purchasing a 10 class card).

Class will meet Tuesday/Thursday @ 6pm.
September 13 – November 3.
Open to 8 alumni.

Register Here!

Contact Jeremy or Margie for more information.

Warm-up 1 or 2

Then,

3 Rounds for Time of:
10 Shoulder to Overhead 135/85
20 Box Jumps 24″/20″
30 Kettlebell Swings 24/16 kg
1/3 mile run
1/3 of a mile is 1 lap around the block

David goes upside down at our last CF Gymnastics Cert!

Remember there are NO group classes tomorrow.  Enjoy your Labor Day holiday! 

Happy Birthday Coach Margie!

Coach Margie has been an integral part of SBK since it’s start at the Brooklyn Lyceum.  Over the last few years she has grown into an awesome strength and nutrition coach.  Happy Birthday Margie and here’s to many more! 

Gymnastics Cert at CFSBK: The Jeff Tucker Experience

On November 5th & 6th CFSBK will be proudly hosting our second Gymnastics Certification.  Join Jeff Tucker and his crew for two days dedicated to mastering handstands, ring and bar inversions, the paralletes and more.  Tucker is an amazing instructor and a hell of a fun dude and he and his team run an informative and fun weekend guaranteed to get make you a better gymnast.  You can register for the seminar HERE!

Also Tucker and the GSX crew have an awesome Gymnastics Blog with a ton of information that’ll improver your skills check it out at CrossFit Gymnastics

_________________

What are your plans for your day off?
_________________

What Happens at a CrossFit Gymnastics Cert? CrossFit

Warm-up:

WU 1 or WU 2 x 5 Rounds 

Complete 1000 Single-Unders

Box Squat 101

5-5-5-5-5

Work up to a moderately heavy set of five.  Athletes must pause at the bottom.  Focus on exploding out of the hole.

Post loads to comments.

Read ‘Em and Weep: Strength Cycle Totals

Fight Gone Bad House Teams 17 & 18 Announced!

FGB House Team 17
Margie Lempert
David Osorio
Ben Granger
Allen Gaoiran
Peggy Jean-Louis

FGB House Team 18
Andrew Migdail
Laurel Madar
Deepak Thakran
Jessica Bailey
Teresa Belling

We also have 3 people waiting to be placed on a team.  If you’re on the fence about signing up there’s no better time than now to join the Fight!  Register for Fight Gone Bad 6 HERE.

The deadline to sign up for Fight Gone Bad 6 and get on a house team is Friday, September 9th.  Any sign-ups after that will be for Fight Gone Belated.

Fight Gone Belated!!

If the date is holding you back from participating in FGB 6 this year then join us for Fight Gone Belated 3!  This is an opportunity for those who can’t do the workout on it’s scheduled date of 9/17 but still want to do FGB.  We have have 3 people signed up so far and as soon as we have one full team of 5 we’ll announce the first team!  The date of FGBelated will be determined once all the teams are set. 

Don’t let the date hold you back from getting in on a great event!  Register HERE and email David(AT)Crossfitsouthbrooklyn.com to inform David that you’ll be fighting belatedly.

Upcoming Strength Cycle Dates Announced

Do you want to get strong?  REALLY strong?  Spend 8 weeks with Coach Jeremy focusing on your Squat, Press, Deadlift, Bench Press and Power Clean.  September will see the start of 3 new cycles.  The dates are listed below and you can register for the program right HERE! 

Upcoming 3x Per Week Cycles
Cycle A  (Novice)
9/12/11 – 11/4/11
Mondays and Wednesdays from 7:00-8:30pm
and
Fridays from 6:00-7:30pm

Cycle B  (Intermediate/Advanced)
9/13/11 – 11/6/11
Tuesdays and Thursdays from 7:00-8:30pm
and
Sunday from 10:00-11:30am

A/B Cycles are $600. ($300 paid out twice over 2 months)

Upcoming 2x Per Week Morning Cycle
Cycle C
9/12/11 – 11/2/11
Mondays and Wednesdays from 6:30-8:00am

$400 ($200 paid out twice over 2 months)

If anyone is confused as to which cycle they belong in, they can contact Jeremy(AT)Crossfitsouthbrooklyn.com to discuss placement.

_________________

Getting Organized Before Squatting: The Two-Squat Squat MobilityWOD

CFSBK is Currently in 3rd Place in FGB Fundraising!

We’ve still got two weeks (and 1 day) to go until Fight Gone Bad 6 and the CrossFit South Brooklyn Affiliate Team is in 3rd place overall in worldwide fundraising with $22,385.22!  Thank you so much to those who’ve been raising funds so far.  If you’re still at $0 you can start your fundraising today.  Why not donate to yourself or even put a few bucks in your CFSBK BFF’s account? 

If you haven’t signed up for Fight Gone Bad yet it is not too late!  You can register HERE and we’ll put you on an affiliate team.  The next house teams will be announced this weekend! 

CFSBK Fight Gone Bad Fundraising Leaderboard

1. Matt U.-16,600.22
2. Peter M-$950
3. Yoshi St.-$600

Incredible work gentleman! 

Chris P.: Why I’m Doing Fight Gone Bad 6

As the 10 year anniversary of 9/11 approaches, I reflect on how this country has changed; the losses on the grand scale, and also the very personal loss of my Uncle Richard Klares.  When I see the young people who have returned from war with lost limbs and irreparable damages, I feel helpless and frustrated.  When I hear stories of young families being separated and challenged by loss, I feel angry.  Channeling this negativity for the greater good, I have joined the Cross Fit team in their fundraising efforts to support our soldiers. 

Please take a moment to learn about “Special Operations: Warrior Foundation“, which raises money for injured soldiers and bereaved families.  The money goes to immediate financial assistance, bereavement services, rehabilitation, mental health services and education programs for veterans and surviving children.

Chris P. is a recent addition to the CFSBK family and has raised $500 half putting him halfway to his goal of $1000!  Great work Chris!

_________________

What’s movement is your moneymaker in Fight Gone Bad?  What movement gives you the most trouble?
_________________

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