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

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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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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

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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

Anthony spends his Rest Day at Brooklyn Boulders

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Kid Marshmallow Experiment
Can you See Time? BBC News
To Train Harder, Consider a Crowd NY Times

Row 2000m

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compare to 10.12.08

Accessory Work
WU: 3 Rounds NFT
16 Partner Medball Tosses
8 Strict Pull-ups

Low Bar Back Squats 101

Little Milo post kids class

There will be a 5pm L1 Class today!

CrossFit South Brooklyn has officially signed a 10 year lease for our new home on 597 Degraw Street.  Our facility will be approximately 4,700 sq feet with 19 foot ceilings and a huge roll up gate.  With our own space we will be able to provide much better services including showers, nicer bathrooms, heat!, more classes, bailing potential, more training options and overall better product.  We'll also be right down the block from our new BFFs, Brooklyn Boulders.  The expected completion of the facility will be November 1st however our move in date will be dependent on the Certificate of Occupancy which we're hoping will be signed shortly thereafter.
Thank you so much to all our members and staff who made this move a possibility.  Remember, this is a huge accomplishment for all of us.  Very gradually over the last two years every single member and trainer has contributed to making South Brooklyn what it is today. 
We've only seen the tip of the ice burg.

We want to create even more of a home away from home atmosphere with our box.  This means that everyone's input is necessary for making it a success.  What kind of things would you like to see in our permanent facility?
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HUGE shout out to Matt Ufford for raising $3,726 for Fight Gone Bad so far! Matt has done an incredible job and was recognized on the Fight Gone Bad Page for his efforts. Check it out here!
Also- We exceeded our Gym goal and have to date raised: $10,310 for Charity
Way to go, everyone!!!

3-3-3-3-3

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compare to 7.18.09

Accessory Work
3 Rounds of:
1 Minute of Max Reps at each station
Burpees
Sumo Deadlift High Pulls 75/55
Double Unders
Rest

Chris v. Bear

Happy Birthday, Rebecca B!!!

Paul Titus talks Kettlebell cleans

We will have a 5pm Level 1 class tomorrow in addition to our usual 6pm class.

Happy Birthday, Tal! Hope you're enjoying Israel

Good luck to Coach Jeremy who will be competing this weekend in Hybrid Athletic's CrossFit Strong Man Competition.

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CrossFit HQ's Kelly Moore (114lbs) does 15-9-6 Diane with Men's weight 'righteous' Deadlifts and elevated HSPU's
CrossFit Fairfax's Maggie and MK take on a DL/JRD/RC WOD