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Rest Day

The Couple that FGBs together: Noor A. and Samir C. during FGB 6

Self Defense Class

Attention CFSBK ladies!  While our blog normally serves as a forum to acknowledge accomplishments, to share motivational stories and to announce upcoming events, sometimes we have to get serious.  Unfortunately, now's that time.  

Over the past several months, there has been a series of sexual attacks against at least 10 women in our neighborhood. This has included anything from groping to 1 confirmed rape in the Park Slope, South Slope/Greenwood Heights, Sunset Park and BayRidge areas.  Initially the NYPD were searching for just one suspect, but now they believe it could be 2-3 different attackers.  These attacks have occurred as early as 8:30pm and have targeted females wearing skirts who are walking alone. 
Now, if you're anything like me you may be thinking, "it won't happen to me" or even "he'd be sorry if he tried" but realistically that's not the right mindset. That's why we've partnered with our neighbors down at Crossfit 718 to offer a free self defense class for our SBK ladies. The class will be this Saturday 10/1 at 2:30pm at Crossfit 718.  Since they are running a class specially for us, we need at least 10 ladies to participate. To RSVP contact Jessica(at)crossfitsouthbrooklyn.com with "Self Defense" in the subject line.
Is there anything else I could do in the meantime???  Yes!
*Don't walk alone at night. There are now at least two organizations, Safe Slope and Brooklyn Bike Patrol that have volunteered to escort ladies home!
*If you are out and about, take your headphones off and get your face out of your phone.  Stay as alert as possible!
*Attend the community meeting tonight at 6:30pm.  Let's put some additional pressure on our local precincts to catch these bastards!   

Are you on the level?  DIY Levels Test #1

A few months ago we published our CrossFit Levels as a way for you to test your fitness and see where your skills are at.  Today we offer the first DIY Levels test to encourage you to benchmark one of the three skills listed below.  These are to be done DIY but we encourage you to get a buddy to count/time encourage/compete against you.  So head into the gym a little early this week and take crack at any or all three of the this first week's tests and then post your results to comments. 

1. L-Sit or Ring Support for Max Hold
2. Max KB Swings (Russian or American)
3. Max Push-ups

You can check the levels with the RX/scale for each test HERE.  Good luck!

There is No Money In Healthy The Examiner
South Slope Safe Walks Begin Next Week The Windsor Terrace Blog
Bulgarian Split Squats T-Nation

Reader Comments (42)

Speaking of FGB, here is a movie I am very interested in seeing:

http://hellandbackagain.com/ (This is, most assuredly, not fiction)

Any interest in a CFSBK movie trip?

September 27, 2011 | Unregistered CommenterSamir Chopra

@Samir I'm down, opening night?

September 27, 2011 | Unregistered CommenterDan Rx'd

Made up yesterday's sprints (at 6am, wtf?)

Not 100% on the times, will recheck at the gym and post to yesterday but I think it was
1000m - 3:30.something
500m- 1:40-1:50?
250m- :43.something, :48.something

Only did 2 of the 250s because I had to be intelligeble for my 7am Foundations class. Man, oh man, was this tough. All you crazy folks who regularly work out at the 6/7am classes are nuts.

September 27, 2011 | Unregistered CommenterFox

Dan, sounds good (unless you think things could be hectic then). We could squat and then head over to wherever its on.

Anyone else? Should be a good eye-opener.

September 27, 2011 | Unregistered CommenterSamir Chopra

Also - I'd love to see that movie (even if it means having to travel to "The Manhattan"). I can't go opening night but would love to head in to see it for an afternoon showing that Thursday.

September 27, 2011 | Unregistered CommenterFox

Started travelling this week for work...the hotel gym consists of 2 treadmills, 1 elliptical and 2 bikes...no weights!

Naturally I brought my rope and did a double under, burpee, squat workout for about 20 mins then threw in some hspu. The handstands got some look from some on goers in the pool since the gym is technically next to their pool :P

September 27, 2011 | Unregistered CommenterMike Mishik

jess, thanks a million for that post. i admit i am guilty of the "just let a motherfucker TRY" mentality. but it's taken a couple years to develop that mindset. back when i moved to the Slope in 99, it was still de rigeur to call a car service if you had to get around at night (even if you couldn't afford it), and to spend at least one cycle at Brooklyn Women's Martial Arts (now CAE) learning some self-defense. i did the latter for several years.

when i moved to carroll gardens in '02, it was unthinkable even for a stud like me to walk over the Union Street bridge after dark - you took the subway or bus to get between the Slope and Carroll Gardens, period. Gowanus was largely deserted and therefore extremely dangerous. now i make that walk several times a week, coming home from the gym, again without even worrying about it.

i'm so complacent.

i'll do the class on Saturday. i also hit the Safe Slope link and saw they are looking for volunteer walkers - i'm going to sign up. anyone looking for a worthy volunteer opportunity, consider Safe Slope or RightRides, a long standing nonprofit begun by an ex-colleague of mine that provides free car rides late at night. they always need drivers, navigators and dispatchers.

September 27, 2011 | Unregistered Commentermichele

Right on, Michele.

This disturbed me quite a bit, as I woke Julia up at 1am after losing in FF to Noah and told her I dont want her walking home at all alone at night. Call it paranoia whatever, I just think its always safer to be with someone.

If anyone wants Im happy to walk home with whoever whenever to the train etc, dont be shy to ask.

September 27, 2011 | Unregistered Commenterdh3

Hooray for the self-defense class -- Jess, do you know how long it'll run? My attendance kind of depends on end time.

So! A friend of mine is one of the organizers behind Safe Slope. I just got an email from her yesterday saying they're looking for volunteer escorts for the Safe Walk program, which begins this Thursday. Take a look at the available shifts below, and email safeslope@gmail.com if you're up for any of those shifts or forthcoming ones.

Additional tip someone passed along to me recently: long-haired ladies, do not wear your hair in a ponytail when walking/running solo during less-than-safe times. Makes for an easy target to grab.

Available Shifts:
Thursday, 9/29
- 8:00pm-11:00pm
- 11:00pm-3:00am

Friday, 9/30
- 8:00pm-11:00pm
- 11:00pm-3:00am

Saturday, 10/1
- 8:00pm-11:00pm
- 11:00pm-3:00am

Sunday, 10/2
- 8:00pm-11:00pm
- 11:00pm-3:00am

September 27, 2011 | Unregistered CommenterAllison K.

Allison is this for ladies only? I'd be happy to volunteer.

September 27, 2011 | Unregistered Commenterdh3

Awesome, Dan! It's not for ladies-only. They're gathering info for and vetting volunteers. They'll pair male-identified volunteers with a female-identified partner in order to ensure that women being escorted feel as safe and comfortable as possible. This may change in the future, but that's the kick-off plan as it stands. You can also let them know if you have a preferred escort buddy.

More info here:

September 27, 2011 | Unregistered CommenterAllison K.

excellent to see the self defense going on! I love it! Ironically enough, I was in the boxing room last night for the first time in years. The old goat still has some moves. I don't like Rita walking alone either.

I am sure that you have accredited ninja assassins teaching the class, but if anyone needs help learning how to throw a good hard punch, the kind that's fast enough to land, and still hurt, while protecting yourself, I'd be happy to help out, just let me know.

September 27, 2011 | Unregistered CommenterJR

don't forget right rides as a safe way home late at nite for gals and LGBTQ individuals: http://rightrides.org/

September 27, 2011 | Unregistered Commenterbeth r.

Michele, you're quote is exactly what I wanted to write...

One more thing about the class. I know I said it's for SBK members but this includes spouses, sisters, fiancées, etc. There is room to accomodate at least 30 people. I'm guessing we'd also have some space to open it up to close friends as well but I definitely want to prioritize our membership. Please feel free to email me or post any other questions. Oh, and the class should finish between 3:30-4:00pm.

Also, thanks Michele and Allison for posting more info on Safe Slope and Right Rides!

September 27, 2011 | Unregistered Commenterlady fox

I want to say that I am totally jazzed about the self-defense class and really appreciate the blog calling some attention to a problem that's been going on in the neighborhood for over a year now, as well as calling attention to two great resources. Proof positive, yet again, of what a fantastic community of people SBK is, and how must more fantastic SBK makes the Brooklyn community. I am a big fan of SBK.

I am also a huge fan of safety and decreased violence against women, but I think there is a distinct line between "be more aware and exercise rational judgment!" and "be very afraid and live your life accordingly!". So, I guess I worry that "don't walk alone" and "don't wear a ponytail" are just a slippery slope to "don't wear short skirts" and other victim-blaming-isms that send the message that if only women were just less visible, they'd stop inviting so much violence against themselves, because that's what REALLY scares me.

Really, I'm not trying to be preachy, because I think that what everyone has said about this is wonderful, I just thought it might be worth mentioning as long as a larger discussion about this was going on.

September 27, 2011 | Unregistered CommenterJJ

And now that I'm worried I may have opened the wrong can of worms, I suggest we quickly change the subject to a neutral topic we all agree on... Like, swimming, for example.

(Oh I kid, I kid, Rob!)

September 27, 2011 | Unregistered CommenterJJ

There's something on the warmup whiteboard asking if people are interested in an 8 a.m. class -- I can't be alone in thinking this would be the best thing ever for those of us not on a strict 9-5 schedule. SO! If you're interested in one, make sure you vote for it at the gym!

September 27, 2011 | Unregistered CommenterMatt Katz

Yeah Matt! 8AM!

September 27, 2011 | Unregistered CommenterSamir Chopra

@Samir: Just realized that opening night is a Wednesday and there's nothing special being done for the release. I'll get in touch via email, but am thinking Friday might be a better day since I don't have to deal with going to "school" at 8AM the next day

For those who didn't see the NYTimes write up, check it out on the Lens -- and for any jug/gear heads who might be interested, the whole thing's shot on a Canon 5D mark II with a 24-70mm lens at f2.8.

September 27, 2011 | Unregistered CommenterDan Rx'd

As a man, father to a 12 yr old girl, and husband, I am extremely conflicted by what constitutes being sensible and what is reactionary fear. I have been telling Jess and female friends that they should avoid walking alone and be aware of their surroundings, and not to wear a skirt when walking alone in the eve right now because of the pattern of attacks. I've lectured Dharma about perception and how not being n the wrong place is more important than getting out of the wrong place. Jenna, I hate that it even has to come up as a discussion. Women (and all humans) should be able to wear whatever they want without fear of violence. We should not have to think twice about listening to headphones and not hearing some scumbag creeping closer. The fact though is that these things are happening in our hood and along with the outrage and anger that I feel about it, I am also scared. If being less of a target by wearing jeans keeps my wife, daughter, and friends safe then I'm going to advocate it for the time being. I don't know, the older I get and the older Dharma gets the more conservative I get about some things.

Anyway, I'm glad conversation is happening here. I'd be devastated if anything happened to one of our SBK ladies and I hope some of this helps prevent further attacks while the police do their job and catch this (these) SOBs. Then they can light them on fire for all I care.

September 27, 2011 | Unregistered CommenterFox

Can I vote for a 5:30am class?

Did yesterday's erg workout this morning at my globo gym. Had trouble walking afterwards.

1000m - 3:20.5
500m - 1:35.2
500m - 1:37.0
250m - 0:47.5
250m - 0:47.7
250m - 0:46.9
250m - 0:46.8

I bumped up the damper setting from 4-6 on the last two 250m rows and actually went a second faster despite feeling like I was going to die. Think I need to play with the damper a bit more.

September 27, 2011 | Unregistered CommenterPeter

I looked for it on the 718 website but couldn't find it- Any info on the instructor/programming/etc. for the self-defense course?

September 27, 2011 | Unregistered CommenterNoah

Here Noah:


September 27, 2011 | Unregistered CommenterJoel W

Fox- I TOTALLY hear you, and as a TFBA, but also as a person who has grown up with the message that my special-lady-parts and/or gender identity might automatically put me at a higher risk for violence, I also totally get how conflicting this all feels. But I have to say that I think advocating jean-wearing only addresses the symptom, not the problem, and in the long run, might actually make us all LESS safe, because it promotes a false sense of security (because jeans are awesome, but they aint body armor) and places the onus of violence prevention back onto the "victim" rather than the perpetrator and/or structural forces that allow violence to persist.

But caring about your loved ones and wanting nothing more than for them to be safe? YES, AWESOME!

PS- yeah that's right, I just used the term "structural forces". CFSBK/Sociology101 two-for-one today. you're welcome.

September 27, 2011 | Unregistered CommenterJJ

6am with coach lady fox

i wanted to row, but squats are more important. so there. plus the row looked fookin brutal!!

pre wu

3 Rounds of:
15 Hollow Rocks

15 Air Squats
 with mini band hold at the bottom for 1sec
10 Push-Ups

6 strict Pull-Ups

185x2 on the minute for 10 mins. felt good.

3rnds nft
10 v ups 2 sec hold
10 step ups each leg, leg stepping hold dumbbell in opposite hand
20 slam balls instead of single jumps.

i like slam balls.

September 27, 2011 | Unregistered CommenterMerry

shite. error. that post was mine.

September 27, 2011 | Unregistered CommenterMcGrath

JJ, awesome to get this POV for sure.

Having a friend attacked last year in Alphabet city was a real eye opener for me on this issue, and glad that this blog can be a discussion forum it.

I think fox hit on the notion of sensibility and irrational fear, and as bk native its been interesting to see how BK in the eyes of some has become this incredibly safe place & for others it can still be a little scary.

I think the fact that people are taking action (no matter how small or big) is whats important. Thats what makes this community so great, action.

September 27, 2011 | Unregistered Commenterdh3

i like 8 am alot alot alot alot
but not as much at 9am/10am or open gym in the AMs?

September 27, 2011 | Unregistered Commentergabrus

I would also come to the occasional 8am and/or 8-9am open gyms. Also, whatever happened to talk of adding an early evening class on Sunday for those of us who either had a bit too much tequila the night before or are just returning from a weekend away?

September 27, 2011 | Unregistered CommenterJJ

@Dan: I agree, Oct 7th would be fine for me too. We can keep posting about it here so that folks can join in as and when.

@Fox: Hope that works for you; it'd be great to have you along.

September 27, 2011 | Unregistered CommenterSamir Chopra

one of the best Paleo Solution podcasts so far - robb talks to dr. william davis, author of "Wheat Belly."

good stuff.


September 27, 2011 | Unregistered Commentermichele

Stuck at work all day. Got into the gym here to get some of my Wendler cycle that I just started done.

DL 185x5, 215x5, 245x9

Started my DL pretty submax, really trying to iron out any spinal slexion I've got going on. Filmed with my phone and reviewed- not bad. With the rep out set I'd say my back position was a 7/10 but it stayed consistent and I was able to bear down when I began to fatigue.

Bench 140x5, 160x5, 185x10

Might have had a few more reps in me with a spotter, my wrist was feeling a bit weird and I hate racking a bar with even moderate weight on it. One of my stronger lifts normally.

3x10 Chins and Dips

Deadlifts always feel heavier away from home.

September 27, 2011 | Unregistered CommenterNoah

Oops. Spinal FLEXION.

Spinal Slexion sounds like either a scandalous D'Angelo song or a Doctor Suess malady.

September 27, 2011 | Unregistered CommenterNoah

@ Jenna - yes x 1000. Thank you for articulating this; it has been driving me nuts.

September 27, 2011 | Unregistered Commentermelon

Jenna, Fox, et. al:
It's TFBA to be able to talk openly about the utter and often mind-boggling complexity of issues like these, as well as to be a part of a community -- both SBK and the South Slope-ish area at large -- that sees this as a critical community issue and not just a women's issue, per se. So, hear hear.

September 27, 2011 | Unregistered CommenterAllison K.

Thank you very much for posting about Right Rides and Safe Slope. I've sent the links to both to all my girlfriends who also live in BK. I sometimes forget how unsafe my neighborhood can be, too, but always take a cab home from the city if I'm out late.

Also, an 8am weekday class would be most excellent as I have to wake up at 5:45 am in order to make it on time to the 7am classes. Make it so. Please! :)

September 27, 2011 | Unregistered CommenterTraci T.

Good stuff at Comp Class tonight:

Warm Up
5 pistols each leg
5 ring dips
5 strict pull-ups

EMOTM 10 minutes
1 Hang Squat Clean
1 Squat Clean

My hang squat cleans were more "crisp" (as Fox would say) than my cleans from the floor. I need to pull myself under the bar with the same speed I do from the hang.

Very impressed with the big weights Josh and Jess cleaned, especially because they had about 30 seconds to breathe before they starting teaching classes at 8pm.

Thanks for posting about the recent troubling attacks in the neighborhood. I had no idea. Ditto on Right Rides and CAE as great resources for safe transportation and self-defense training. An organization I used to work at partnered with them and they're wonderful.

PS - JJ - you had me at "structural forces" :)

September 27, 2011 | Registered CommenterRickke

Made up 5x3 squats with Mr. Fisher:

Thanks Fox for making sure I set my back

Then v-ups, step-ups, and single unders. Fun.

September 27, 2011 | Unregistered CommenterDM

Really enjoyed comp class tonight!

Warmup: 3 rounds NFT
-5 pistols each leg with arm assist
-5 ring dips with thin blue band assist
-5 chin ups.
i realized today that I might never get an unassisted pistol with my left leg.

Clean drills:
-muscle clean x 5 @ 33#
-tall squat clean x 5 @ 33#
-tall squat clean x 5 @ 53#
-hang squat clean x 5 @ 53#
2 position clean (mid hang and full squat clean) 53, 73, 93

Work: EMOTM for 10 mins:
1 Hang Squat Clean
1 Squat Clean
-worked at 103 for the first 5 rounds then jumped up to 113 for the last 5. All felt fast and good! THIS IS THE FIRST TIME I ACTUALLY HIT THE JUMPING POSITION WITH EVERY REP...and it felt amazingly easy!!! Also, I never once split cleaned which is what my legs usually default to! Holy cow, something clicked today and I'm now in love with this. I have bruised thighs to prove it. ;)
-nice work by all our comp folks. i loved how everyone talked about what they focused on the most during the workout. love how we're constantly learning about ourselves and trying to improve!

September 28, 2011 | Unregistered Commenterlady fox

DM - 5x3 squats are meant to be 'sets across', meaning 5 sets of 3 reps at the same (moderately heavy, as a first exposure) weight. Sorry for the confusion. If you see the day posted at 3-3-3-3-3-3, this would mean 5 ascending sets of 3 reps (as you did tonight). I'd suggest you hit next weeks 5x3 at 275/80.

Glad to be part of you being aware of your back, though!


Did tomorrow's box squats up at 190. Still feeeling fast, will go up to 200 next week.

September 28, 2011 | Unregistered CommenterFox

Hey, judging by the CrossFit 718 site, it looks like the self-defense class this Saturday is actually at 1 pm, not 2:30. FYI.

September 28, 2011 | Unregistered Commenterbev

Fox, Tuesday's Active recovery class was crazy. I'm just now recovered from it! I can't believe that there are leg muscles i'm clearly not using with all this running. I obviously need to come to more classes. Your achilles massaging technique is now my favorite and has made me a spectacle on the subway =)

September 30, 2011 | Unregistered CommenterJulia

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