3-3-3
(E 7/8) Deload to 75% of best triple. Sets across.

or

1-1-1
Max effort singles are reserved for athletes who will miss exposure 8/8.

Post loads to comments.
Compare to 10.23.10

Complete the following for time:

100 Double Unders*
Rest 1 Minute
Run 400m
Rest 1 Minute
50 Double Unders*
Run 270m

*Do 1 burpee each time you break your double unders

Post times and number of burpees to comments.

Bailey, Benzur & Brenner are…The B-Team! In theaters Summer 2011

Active Recovery 2: Recover Harder starts today!
Join Coach Shane every Saturday at 12pm for an hour-long journey through the world of mobility.  This class is open to SBK members as well as non-members.  You may use it as one of your classes in your package or drop-in for $15. Bring a friend.  Bring an enemy.  

Speaking of New Classes….Mondy 8pm Group Class Anyone?
Who would be up for an 8pm Group Class on Monday nights?  It's on the table as possibility and will help alleviate some of the strain on our packed Monday nights.  Post interest to comments.
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Come get your, sh….um, stuff.
Our lost and found cup runneth over.  Please check the brown bin next to the fridge for your missing clothing, water bottles, bike helmets and babies.  All items will be donated to charity at the end of this upcoming week.  Merci, le Mgmt!
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Happy belated birthday wishes to Adam P, Kevin M, and Bob!
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An MWod for double unders?! That's unpossible! Mobilitywod.blogspot.com

Josh M. hits a heavy double

*Rest Day Real World Challenge*

Great work by all you who participated in the first challenge! 

This one is simple, find something to roll out your plantar fascia (aka the bottom of your feet).  Could be a tennis ball, lax ball, PVC, broomstick or even a chew toy.  Treat yourself to 2-3 minutes a foot.  You're welcome!  

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The Return of the KingCon

That's right boys and ghouls, Brooklyn's very own Comic Convention is back for its second year at the Brooklyn Lyceum! CFSBK BFF and Con Organizer Regan Jaye Fishman is looking for a few good men and women to volunteer here's the info: 

Hey Everybody! The second KingCon is coming up November 6th/7th at the Lyceum. We need volunteers for check in, raffles and to direct folks to panels. Legendary X-men writer Chris Claremont also needs a handler. Free food and drink, free admission for a guest lots of comic loot and its more than likely I will hug you enthusiastically throughout the weekend. Email reganjaye(AT)gmail.com and friend us on FB /kingconatthebrooklynlyceum. THANK YOU!

Help a sista out!!

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Halloween is Sunday!  What are you going to be?  What was your best/favorite Halloween costume growing up? Anyone going to hit the WOD in costume this weekend?!

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Just because it's a rest day doesn't mean it is a day off Mobilitywod.blogspot
KingCon 2: Comicbook Boogaloo Official Site

Complete 5 rounds of the following for time:

2 Deadlifts (315/225)
3 Handstand Push-ups
4 Chest-to-Bar Pull-ups
5 Burpees

Post load and time to comments.
Compare to 10.21.10
(HSPU 3/4)

Cash-out
With a Lax ball

2 minutes each Shoulder
2 minutes each Hip

 
Raul D puts on quite a show during yesterday's WOD

Learn More about the Ragnar Relay!

What's all this Ragnar talk about?  The Ragnar is a series of team
relay races taking place around the country.  Crossfit South Brooklyn
is putting together one or more teams for the New York Ragnar taking
place in May.  Each team is made up of 12 runners that will complete
the 178 mile course from Woodstock to NYC.  Each team member will
complete 3 legs of the course, legs range from 2.7 to 8.3 miles and
are of varying difficulty.  Total distance per runner ranges from 11.6
to 19.7 miles.

This will be an unforgettable experience!  But there is a lot to talk
about in order to gather our team(s) together.  If you are interested
in attending an informational session to learn more contact Sarah H at
sarah(AT)frenchfrieswithpepper.com with your contact info so she can
keep you updated with announcements.  This is no obligation and no
commitment, you are only signing up to learn more, so why wait?

In the meantime, visit http://www.ragnarrelay.com/ to learn more!

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Rob Orlando does 30 muscle-ups, Isabelle and Grace in 10 minutes Crossfit.com
The Whole9 kids encourage you to Steal this Meal Whole9life.com

2-2-2
(E6/8) Use a load 5% heavier than your heaviest triple this cycle. Rest exactly 3 minutes between sets.

Post load to comments.
Compare to 10.23.10 and 10.13.10

Complete the following for time:
Row 200m
10 Overhead Squats (95/65)
Row 200m
8 Overhead Squats
Row 200m
6 Overhead Squats
Row 200m
4 Overhead Squats
Row 200m
2 Overhead Squats

David enjoys long walks on the beach

CFSBK is proud to announce our second Active Recovery class! Join Coach Shane every Saturday for an hour-long class employing SMR, static/dynamic stretching, and light gymnastic skills.  This class is open to and encouraged for all CFSBK members as well as non-members. 

The new class will begin this Saturday, October 30th at 12p!

It's the end of October, do you know where your goals are?

Time's almost up, how are you coming with achieving your goals for the month?  Any tips you've found over the last few weeks that are helping you turn your goals into accomplishments?  What's on your list for next month?

Happy Birthday David Byrd!!

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*Rest Day Real-World Challenge*: 
All my strap-hangers and mass-transit takers and desk jockeys the challenge is simply to spend at least two minutes of your commute or your work day to "mobilize your business".

All of my drivers,  same challenge.  Stuck in traffic?  Found the perfect parking space?  Find a minute or two to hit a stretch or get into the nasty bits with a lax ball. Stumped? K-Starr has a couple of choice tips for you here.

Should you choose to accept this challenge report back on what you did and where.  Be creative. Be bold.  Be fierce.

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Rope Climbing….just like back in the USSR! Crossfit.com

1 Rep on the Minute for 10 Minutes
Athletes may add weight in the 5th minute if appropriate

Post loads to comments.
compare to 10.18.10

Complete as many rounds as possible in 10 minutes of:
3 Power Cleans 155/110
7 Push Ups
10 Deadlifts 155/110

Post loads and rounds to comments.

Debbie Does Double Unders

Our very own Whitney H. will be dancing in Regenerate! Bringing New Voices to New Audiences at BMCC 11/5 & 11/6 at 7:30pm.
Purchase tickets here!

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Collected Training at Catalyst Athletics Performancemenu.com
David and CFSBK featured on today’s Mobility WOD! Mobilitywod.blogspot.com

0-2 minutes – Run 400m
2-4 minutes – 50 KB Swings 24kg/16kg
4-6 minutes- 40 Box Jumps 24"/20"
6-8 minutes – 30 Thrusters 95lbs/65lbs
8-10 minutes – 20 Pull Ups
10-12 minutes – Run 400m

Today's WOD is Time Priority Chipper. You have 2 minutes to complete each leg of this workout.  If you don't finish the prescribed number of reps there is a Burpee penalty which works as follows:
1 for every second over 2:00 on the 1st 400m run
1 for every rep not completed in 2:00 on each task thereafter
Burpee penalties must be completed prior to 2nd 400m

Score is total work time with goal of a finish time under 12:00. Post results to comments.

Front Squat Rack Prep

Ragnar Relay Repost!
Want to run from Woodstock to NYC? You don't have to go it alone,
Crossfit South Brooklyn is putting together one or more relay teams
for the New York Ragnar Relay!  Teams of 12 will race 178 miles from
Woodstock to NYC.  Each team member will complete 3 legs over the
course, legs range from 2.7 to 8.3 miles and are of varying
difficulty.  Total distance per runner ranges from 11.6 to 19.7 miles.
 This will be an unforgettable experience!  But there is a lot to talk
about in order to gather our team(s) together.  If you are interested
in attending an informational session to learn more contact
sarah(AT)frenchfrieswithpepper.com with your contact info and days/times
that would be most convenient for you.

In the meantime, visit Ragnarrelay.com to learn more!

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Rarity of malignancies in antiquity might be related to the prevalence of carcinogens in modern societies ESMO
Briefing: Cancer is not a disease of the modern world New Scientist
Obesity increases the risk of Cancer New Scientist

3-3-3
(E5/8) Max Effort, Rest 3 Minutes between sets

Post loads to comments.
compare to 10.20.10 or 10.13.10

Snatch Balance
1-1-1-1-1
Find a heavy single, hopefully close to your previous Snatch weight
Snatch Balance Demo

Post loads to comments.

Tabata Double Unders or Row for Calories

Post total reps or Calories to comments.

also… DODGEBALL!

Steve K gets inverted with a little help from his friends

We've ordered some new equipment recently, check it out:
12 New Stop Watches
More spring collars for the barbells
2 Rogue 45lb Barbells
3 15lb training Barbells
More Chalk
A 15lb and a 20lb Slam Ball

Dan R at the Wall Ball station

Good Training Habits, Part 1
David Osorio

While it’s our responsibility as coaches to teach you movement, program intelligently and keep you safe, it’s your responsibility as athletes to develop good training habits.  Here is an overview of three great habits that will significantly enrich your training experience. 

Be Proactive With Your Movement Prep
Everyone needs to do a little personalized maintenance on their bodies.  Even 10 minutes of DIY movement prep before class can go a long way in keeping you fit and pain free.  After you've signed in and changed, take advantage of the time you've got and start moving.

Warm-up
Row an easy 300-500m on the erg. Get your heart rate up a little and try to get a light sweat going.  We recommend holding 20 strokes per minute and rehearsing good form.

Stretch/Foam Roll
Many of us know where our tightest areas are,  they're the ones that make it difficult to squat below parallel or press a barbell overhead.  Spend 5-10 minutes stretching out or doing some soft tissue work (foam roller/LAX ball etc) on your "problem areas".  If you don't know where to begin, ask a coach what you should be prioritizing and we'll help you out.  We also regularly refer our members to the MobilityWOD Blog.  This is great resource for folks who need simple, effective strategies to help them move better.

Log all your Workouts 
Training without logging is like driving without a road map.  You don't know where you've been or where you're going.  Taking notes on each training session helps you track your progress and helps us make informed decisions about how to assist you in choosing weights and scaling movements. Each day should list some quantitative and qualitative notes about your training session. Here is an example:

10/17/10 Sunday, 10am
Warm-up:
200m jog, LAX ball'd both hips and glutes
Group Droms, clean and jerk practice @ 65lbs

3 Rounds for time:
Run 400m
6 Clean and Jerks, 85lbs
12 Ring Rows
10:57

cooled down on Foam Roller.

Right knee bothered me a little first run, then felt fine. Clean and Jerks felt really heavy but good. Less rest between movements next time.

You can track your workouts in a journal or on line.  Us coaches LOVE to read the details of your workout in the comments section. It gives us a deeper perspective into your training and the programming in general.

Start Slow and Maintain Perspective
We take our training seriously at CrossFit South Brooklyn and with that comes with a good deal of responsibility. Our movement pool uses serious strength and conditioning exercises in order to develop a broad, inclusive fitness.  If we don't treat these movements and workouts with respect, training plateaus and injuries are sure to follow.  The best way to ensure your success and training longevity with us is by starting slowly and developing a rock-solid technical base. In fact, the first few months you start CrossFit, intensity should not be a significant concern.  The movements are potent enough that just consistently performing them will create a favorable adaptation. After you feel really comfortable with most of our exercises and have a working knowledge of your weights, only then should you start ramping up the intensity. 
Training with a life long perspective is incredibly important, remember that you're here to build yourself up not break yourself down.  Scaling workouts properly, listening to your body and checking your ego at the door will allow you to workout successfully for years to come. Most importantly, have fun with this stuff and enjoy the process.

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Do you practice all of these? What other good training habits would you recommend to your fellow CrossFitters?

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.
compare to 10.2.08
(HSPU E2/4)

Eva T does "Nate" CrossFit.com

310lbs: OWNED

On February 5th and 6th CFSBK will be hosting MobilityWOD posterboy Kelly Starrett for the CrossFit Mobility Certification.  Once registration goes live we'll post it on the blog!
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Team SBK at the NY Ragnar Relay!
Want to run from Woodstock to NYC? You don't have to go it alone,
Crossfit South Brooklyn is putting together one or more relay teams
for the New York Ragnar Relay!  Teams of 12 will race 178 miles from
Woodstock to NYC.  Each team member will complete 3 legs over the
course, legs range from 2.7 to 8.3 miles and are of varying
difficulty.  Total distance per runner ranges from 11.6 to 19.7 miles.
 This will be an unforgettable experience!  But there is a lot to talk
about in order to gather our team(s) together.  If you are interested
in attending an informational session to learn more contact
sarah(AT)frenchfrieswithpepper.com with your contact info and days/times
that would be most convenient for you.

In the meantime, visit Ragnarrelay.com to learn more!

Has anyone here ran the Ragnar before? If so post your experience to comments.

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Check out Meghan R's interview on wellandgoodnyc.com
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Olympian Chad Vaughn: Speed and Power CrossFit Journal
Blood, Blisters, Sexism and Pull-ups CrossFit Journal
The Pronated Squat – So Ugly, So Dysfunctional CrossFit Invictus