Bench Press


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compare to 6.17.09

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.

Emily thought her pull-ups were about 25 lbs too light.

Check out the first month of Erg workouts on the CFSBK Rowing Team Page. This page can be accessed from now on under the C.R.A.S.H.-B's link under the "Upcoming Events" tab.


WOD 9.13.09

Alternating Rep rounds for time of:

42-30-18 Double Unders

21-15-9 Pull-up

Accessory Work
WU: 3 Rounds NFT
15 Dumbbell Thrusters
200m Run

Ben and Jeremy, 200m Sprints

Read the short article, "Tell Your Kids It's Okay to Fight" in the CFK Journal* and post thoughts to comments.
South Brooklyn on CrossFit Kids
Free CrossFit Kids Journal*
CrossFit Kids Preschoo Class Video


"The Bear"

5 Rounds of:
7 sets of the complex:

Power Clean
Front Squat
Push Press
Back Squat
Push Press

Rest as needed between rounds

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Compare to 3.29.09

Accessory Work
DIY Foam Roll

2009-09-11 15.14.05

There is no Teaser Class today


Rest Day

cfsbk 199
CFSBK Equipment Inventory, circa 9/07

If we started an additional 5pm Level 1 class, would you come?

There is NO TEASER CLASS tomorrow due to a couple of our coaches being away for the weekend

Our thoughts are with everyone affected by the tragic events of 9/11/01.  Thank you to all the brave service men and women working to keep our country and communities safe every single day.


Mid Hang Power Clean


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compare to 6.11.09
Suggested Back Off

Accessory Work
Foam Roll
WU: Clean Practice

No "Domping" here, Joe!!!

Rare and interesting Mental Disorder and Illnesses Nowthatsnifty


Partner WOD 9.9.09

As many points as possible in 15 Minutes of:
Rower, Calories
Wall Ball, Reps

You and a partner will decide on a strategy and a game for max work completed within the 15 minute time frame.

Post individual movement totals and overall total points to comments.

Accessory Work
Sumo Deadlift High Pull Practice

Push, Mike!!!

Check out Chuck Carswell from our last L1 cert on the Affiliate Blog today.

Fight Gone Bad Team Shirts
Our own Paul and Rebecca have offered their screen printing services for FGB shirts to anyone who is interested. Shirts will have a FGB/CFSBK Logo in front and the team name and number on the back. Each shirt will cost $12
Each captain should consult with their teams to see if they’re interested in shirts. If so, please contact ps(AT) for available colors and ordering instructions.
We would like to have all of the orders in by the 15th and would deliver them by the 23rd.
Pat and Annie do "Diane"
Eva T does "Nate" CrossFit


Rest Day

Always look both ways before crossing the street.  Especially when you're carrying barbells.

Last year we had tremendous support from our members providing prizes for Fight Gone Bad.  If you think you could contribute something (or know a business/person who could) please email david(at)  All suggestions and contributions are welcome!

What is your all time favorite book?
Giant Rat Found in Lost Volcano BBC
100 Ways to Use a Strip of Bacon Endless Simmer
Seth Godin on the Tribes we Lead TED
Brooklyn Street Photography Flickr Group