3-3-3-3-3

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Accessory work
Mid-Hang Muscle Clean
Tall Cleans

Kent

Note:
The white towels by the dry erase boards are to be used for wiping down sweaty equipment.  Abmats, stretching mats, benches and anything else you leave a puddle on should be cleaned up immediately after you're done. These towels are Not for personal use and should be put in the green bin when you're done.  Please bring your own towel if you'd like to wipe yourself down after a workout.

5 Foam Rolling Exercises Kinetic Fitness
How it's made – Bacon

4 Rounds For Time of:
10 Handstand Push-Ups
10 L-Pull-ups

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Accessory work
Weighted Hip Extensions 8×3
Basic Bounce or Double Under Practice- 10 minutes

Coach Shane

The Relaxation Response
Have you ever experimented with regular meditation or relaxation techniques?

2-2-2-2-2

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Accessory work
Clean or Snatch Technique work
Knees to Elbows 3×12

Fight Gone Bad Athletes!

FGB Photo Album 1 by Sean
FGB Movie 1 by Don
FGB Photo Album 2 by Bethany

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Todays fight is 3 Rounds. The stations are:

Wall-ball: 20/14/10 pounds   10/8 ft target. (Reps)
Sumo deadlift high-pull: 75/55/45 pounds (Reps)
Box Jump: 20"/15"/10" (Reps)
Push-press: 75/55/45 pounds (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Today's workout is a charity event, normal classes are canceled and only preregistered athletes may compete in the event. Spectators are welcome!


Edgar goes Chest to Bar

Check out this FIGHT GONE BAD WIDGET that lists every affiliate and how much they raised.
CFSBK has raised 7,303.01 to date. Great job, everyone!!!

2-2-2-2-2

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Accessory work
21-15-9 reps of
Dumbbell Snatch 40/25
Pull-ups

Accessory WOD Demo

Anne and Rob

FIGHT GONE BAD at CrossFit South Brooklyn
Competitors: 29
Teams: 6
Money raised to date: $5,187.00

Movement Standards:
Wall Ball Squat below parallel / Ball Hits target at 8' or 10'
Sump Deadlift High Pull Both bumpers on floor / Bar to or above clavicle
Box Jump  Both feet on floor / On box with hips open
Push Press Racked touching chest / Fully extended arms with the ears visible from profile
Row N/A

If you have a mobility issue which prevents you from hitting the standards please inform your score keeper before your heat.

Hamstrung CrossFit Virtuosity
(featuring coach Jacinto!)

Weighted Pull-Up
3-3-3-3-3

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Accessory work
Technique complex: Sumo Deadlift + Sumo Deadlift High Pull 75/55 10×4
500m Technique Row x 2
L-sit practice

CrossFit South Brooklyn featured in two prominent fitness magazines. They are currently on sale in Switzerland, Austria and Germany as well as in the Netherlands. English translation to follow.
We can now officially say, "We're huge in Europe".

Unloading a bit before the weekend.  I want everyone coming into FGB fresh.

Sameer's old CF Box make's the news too!

Advanced: Heavy Singles
Intermediate: Hang Power Snatch
Beginner: PVC

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Compare to 8.28.08

Accessory work
Weighted Hip Extensions 3×8
Weighted Knee to Elbows 3×5

Makenna gets personal with her barbell.

CFSBK GYM Etiquette Pt. 2
Know your teammates.
Everyone who trains with us is part of team SBK.  It's easy to get comfortable and stick with the people you're familiar with but as we all know CrossFit isn't about being comfortable. Take the first step and introduce yourself to someone you haven't met before, chances are if they're doing CrossFit you probably have similar masochistic personalities. This is especially important with newer athletes, what we do can be a little intimidating at first so it's nice to show them that there are REAL people moving those barbells.  Theres absolutly no reason everyone shouldn't know each other!

How do you monitor your sleep patterns?

Max Rounds in 15 minutes of:
6 Ring Dips
8 Pull-Ups
10 Wall Ball Shots 20/14

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Accessory work
Soft Tissue Profile
Locate and record any trigger points. Rate painful areas on a scale of 1-3 based on sensitivity and see if you can take them all down to 1 or below over the next 2 weeks. 

Watch Julie pummel some poor fool.
Wednesday, October 1st at BB King's on 42nd street, 7:30pm

Madison Avenue Boxing
Getting Down with the Dog CrossFit Virtuosity

3-3-3-3-3

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Compare to 8.21.08 or 8.11.08

Accessory work
4 Rounds for time of:
10 Sumo Deadlift High Pulls 95/75
20 Box Jumps 24"

O.G.'s Amy, Jamaal, John C, John B, Jamie, Erik

CrossFit South Brooklyn is 1 year old today!
Our first WOD was on September 9th of 2007 at St. Mary's Playground in Carroll Gardens.  I got there early with high hopes, my PVC and rings only to find that the gates were locked. Crap. Jamie and Christina showed up a little later and were met with lots of apologies and a little WOD that included some "PVC Thrusters" and rows with the rings tied to the outside of the playground.
There have been a few improvements made to the program since day one and there is still a lot left to be accomplished.  I can't emphasize how grateful i am to all the people who have stuck with this little experiment and made it what it is today.  Anyone who walks through our doors knows that CFSBK is more than a gym, much more.  The community that we have developed is truely something very special and no description could ever do it justice, it simply has to be experienced.
I'm looking forward to all the new experiences, friends and PRs we'll all be making in the next year.
321 GO!

What was your first day at SBK like?

21-15-9 Reps for time of:
95 lb Thruster
Pull-ups

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Accessory work
Depth Jumps
Rower Technique work

Charmel

Fight Gone Bad Schedule:
10-10:15 Arrival and registration
10:15-10:45 Overview and group warm-up
11-11:20 Heats 1 & 2
11:30-11:50 Heats 3 & 4
12-12:20 Heats 5 & 6
12:30-1 Awards + Wrap up

We expect things to drag out a little but as long as everyone shows up on time and helps out when they're asked to the event should run pretty smoothly.   I'm also going to need some volunteers to help out with team score keeping and a few other tasks. Please post a comment or email me (david@crossfitsouthbrooklyn.com) if you're interested.

Total Raised for Charity: $3,605

Loading Options:
Wall Ball A: 20, B: 14, C: 10
Sump Deadlift High Pull A: 75, B: 55, C: 45
Box Jump  A:20", B: 15", C:10"
Push Press A: 75, B: 55, C: 45
Row

Please watch all the videos and make sure you report to your captain with your loading selections.  It is essential that we know what weights everyone is doing to make the event run smoothly.