3-3-3-3-3

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compare to 5.23.09

Accessory Work
Tabata Sit-Ups
a: PVC b: Unanchored C: Anchored
Foam Roll

The Chocolate Milk Thistles v. Queen Anne's Revenge

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Fight Gone Bad IV at CFSBK Sameer P
"Linus" goes up on CrossFit Mom

As Many Rounds in 12 Minutes as Possible of:
20 Walking Lunges
10 Burpees

Post rounds to comments.

Accessory Work
1500m Pace Row
Pick a start Split time and drop :10 every 300m
Keep your stroke rating below 20 s/m
Start Split Options:
A: 2:20, B: 2:30, C: 2:40, D: 2:50

1:00 Rest Interval

Wall-ball, 10 ft target (Reps)

Sumo deadlift high-pull (Reps)

Box jump (Reps)

Push-press (Reps)

Row (Calories)

In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.

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compare to 6.19.09 and 9.27.09

Brooklyn Represented Hard this Year at Fight Gone Bad IV

Gym Fund raising Total: $26,826

Top Fund Raisers
1. Matt Ufford: $8,251 (Top Fund raiser in entire US and Canada)
2. JR McKechnie:  $3,101
3. Jim Ryan: $1,490
4. Brian Scott: $1,355
5. Gerrit Gillis: $1,150

Top Females Rx'd
1. Nicole Shannon: 253
2. Anne Williams: 249
3. Charlotte Kaiser: 227

Top Males Rx'd
1. Nick Peterson: 355
2. Scott Lundhagen: 340
3. Dan Reshef: 338

Thanks to all the participants, volunteers, friends and family who made this year's fight even bigger and better than last year!

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NYC Paint Ball
The Toxic Avenger Musical
HAIR The Musical

Are you ready?

Fight Gone Bad Movement Standards

Concept 2 Rowing:
Range of Motion Standards: None

Wall Ball:
Range of Motion Standards: Squat below parallel, Medicine ball hits above bottom border of target.
Scaling Options:
Men's RX'd: 20lb ball, 10ft Target
Women's Rx'd 14lb ball, 10 ft Target
Additional Options: 10lb ball, 8 ft Target

Sumo Deadlift High Pull:
Range of Motion Standards: Both Bumpers on the floor, end at full knee and hip extension with the barbell at collar bone level and elbows above hands.
Scaling Options:
Men's RX'd: 75lbs

Women's Rx'd 55lbs

Additional Options: 45lbs

Box Jump:
Range of Motion Standards: Feet start on the floor, Jump or step onto box and end with full knee and hip extension above box
Scaling Options:
Men's and Women's RX'd: 20"
Additional Options: 15"

Push Press:
Range of Motion Standards: Barbell starts racked on shoulders, ends overhead with full elbow, hip and knee extensions, ear should be visible from profile view in front of the upper arm
Scaling Options:

Men's RX'd: 75lbs

Women's Rx'd 55lbs

Additional Options: 45lbs

Scoring

Each competitor will be assigned a judge from a different team to count reps and police the range of motion standards.  If you've got any special issues with a movement please be sure to communicate it to your judge before starting the event.  Judges are expected to hold their athlete to the standards listed above and count reps out loud during each movement.  If an athlete fails to hit any of the standards the judge will call "Foul".  Fouls are not debatable, focus on hitting the next rep with full range of motion.

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CrossFit Woman Fights off Attacker

5-5-5-5-5

Today's Squats are Low Bar. If you're competing in FGB we recommend keeping it light today.

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compare to 6.6.09

Accessory Work
Warm Up: 5 Rounds NFT
3 Forward Rolls
6 L Pull-ups
9 Lateral Jumps over a Barrier

Anne W checking things out above the bar

2 Days away from Fight Gone Bad and our total is $18,677. 
We're currently the 5th highest fund raising affiliate!  Truly amazing work, everyone!

Here are the Heat Assignments for FGB on Saturday.
10:30-10:50 Heats 1/2 
Competing T9 & T3     Score Keepers T8 & T10
10:50-11:10 Heats 3/4 
Competing T2 & T4     Score Keepers T6 & T7
11:10-11:30 Heats 5/6 
Competing T1 & T5     Score Keepers T2 $ T4
11:30-11:50 Heats 7/8 
Competing T6 & T7     Score Keepers T9 & T3
11:50-12:10 Heats 9/10 
Competing T8 & T10     Score Keepers T1 & T5

Happy Birthday, Brandy M!

Unless otherwise Noted, consider there to Always be a 5pm class on Mondays, Wednesdays and Thursdays.

List one song you'd like to hear during Fight Gone Bad
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David Osorio & CFSBK, On Affiliation by Again Faster CF Journal Preview
Little Lucy McGrath Deadlifts CrossFit Kids

For Time:
Row 750m
21 Dumbbell Thrusters
Row 500m
15 Dumbbell Thrusters
Row 250m
9 Dumbbell Thrusters

Post time to comments.

Accessory Work
We will review each FGB movement and common errors one more time.

Coach Jeremy and a few friends go for a stroll

Here is the Fight Gone Bad Itinerary for this Saturday.  We will release the heats and judging assignments tomorrow!

9:45-10:00 Registration
10:00-10:10 Intro
10:10-10:20 Warm-up
10:30-10:50 Heats 1/2
10:50-11:10 Heats 3/4 
11:10-11:30 Heats 5/6 
11:30-11:50 Heats 7/8 
11:50-12:10 Heats 9/10
12:30-12:45 Awards Ceremony
12:45-1:30 Clean up

There is a 5pm class today!

Laurel and Cloyde get some Foam Roller love

At 5:30pm on Friday we're going to meet to set up the gym for Fight Gone Bad.  If you're available to lend a hand please let me know in the comments section.  We'll need to move some mats, set up the equipment and make sure things are ready to go for Saturday. I don't predict it taking longer than about an hour.

We also could use some other general volunteers for FGB on Saturday to help run scores and register all the athletes.  Please email David(at)CrossFitSouthBrooklyn.com
So far we've got Paul C, Brandy M and Malcolm S helping out. Who else is in???

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Why You Should Exercise, (Vintage Video) Iron Maven

1-1-1-1-1-1-1

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compare to 7.6.09

Accessory Work
Choose your weakest Fight Gone Bad movement and do some focus training on it. Here are some options:
Technique Phase: Practice the movement in a fatigue free environment.  Make every rep perfect.
Consistency Phase: See if you can do 15-25 reps while maintaining consistent technique. If form breaks down, take a break.
Intensity Phase: Perform 3-5 one minute pressure tests for max reps. Either rest as needed between attempts or set a rest interval.

Tire Flips!

Congratulations CFSBK for raising $15,290 for two great causes!

FGB is a social event, please feel free to invite family and friends to check out all the action.  This is a great opportunity to show everyone what this "crazy CrossFit thing" is all about.

1 Mile Run

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compare to 3.18.09

Accessory Work
Choose your weakest Fight Gone Bad movement and do some focus training on it. Here are some options:
Technique Phase: Practice the movement in a fatigue free environment.  Make every rep perfect.
Consistency Phase: See if you can do 15-25 reps while maintaining consistent technique. If form breaks down, take a break.
Intensity Phase: Perform 3-5 one minute pressure tests for max reps. Either rest as needed between attempts or set a rest interval.

Jenna goes overhead

Good luck to Jess Fox who is running the Queens Half Marathon today!

For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.
compare to 3.1.08

Accessory Work
Foam Roll

Felix doing a barbell complex

CFSBK at $14,570 for Fight Gone Bad
To date, CrossFit South Brooklyn has raised $14,570 for charity, more than double what we raised last year!  I'd like to especially acknowledge Matt Ufford who has raised $6,671 through the Kissing Suzy Kolber blog where he is a contributor.  Matt also won a pair of FGB IV Oakleys for being the top fund raiser internationally on 9/16.  On top of this, our own Jim Ryan was the winner of the Home Stretch Challenge last Wednesday. He raised $520 and gets pair of FGB IV Oakleys too. Great work, guys!

Here are our top 5 fund raisers
1. Matt U:  $6,671
2. Brian S:  $985
3. Jim R:  $915
4. Gerrit G:  $703
5. Anne W:  $545

Because of all this phenomenal fund raising, CrossFit South Brooklyn will be receiving a limited edition 24"x36" event poster and a 3'x3' vinyl banner from the good folks at Fight Gone Bad IV.

If your fund raising hasn't hit the floor running yet, why don't you spread some good karma by donating $10 to someone else from SBK?  Click this link and search for South Brooklyn under "Team Name" to make your move.
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Good luck to Coach Jeremy who will be competing in the middle weight division of the 2009 CrossFit Strongman Hybrid Fall Challenge