Friday
May222015

Rest Day

Do you keep a CrossFit journal or otherwise record your workouts? If so, how have you found it to be helpful? 

  • Happy birthday, Nicole B.!

Join Olympic Rower Coach Nick For a Rowing Clinic on May 31st, at 2:15pm 

Do you want to improve your effectiveness on the erg? Do you dread rowing workouts? Or maybe you love them and want to row more on the side? (If you answered that last question with a hearty “yes,” you are a crazy person. Just so you know.) This one-hour clinic will include the following:

  • Review of the machine: foot height, drag factor, how to set up workouts, how to review scores after workouts, etc.
  • In-depth breakdown of the rowing stroke (recovery, catch, drive)
  • Drills to improve common technique errors
  • Workout

Nick started rowing in junior high school. He competed at two World Rowing Championships (1998, 1999) and the Olympic Games (2000), as well as various other international meets.

There's a 20 person cap on the number of participants, so sign up now! 

REGISTER HERE

Sign Up Now For the Next Five-Week Cycle of CrossFit Preschool and CrossFit Kids

ICYMI, now the CrossFit South Brooklyn programs you love are BIG FUN for all ages!

CrossFit Preschool (3 - 5 years old):
Run! Jump! Skip! Roll! Through playful games and fun activities, children learn to move safely and gain basic coordination and body awareness. Together we explore tumbling and movement using fun, kid-friendly scenarios and games. Your preschooler will flex their mini-muscles as they build their confidence and develop their fine and gross motor skills. 

CrossFit Kids (6 - 8 years old):
Building on the skills they developed in CrossFit Preschool, our Kids classes are designed to build strength, further develop coordination, and encourage a lifelong love of fitness. Age-appropriate programming includes calisthenics, basic tumbling, running, climbing, throwing, and other modalities to stimulate bone density and vestibular system development while improving fine and gross motor skills, coordination, and flexibility. On top of physical development, social and cognitive growth is encouraged through teamwork, problem solving, and building the confidence that helps them make healthy choices.

Program Mission
CrossFit Preschool and CrossFit Kids emphasizes good movement through games and activities. Most importantly, we’re all about having FUN! Developing a positive association between fitness, physical activity, and the joy of movement is the primary goal of our program. Think of it like the gym class you wish you had growing up!

Schedule

Our next five-week session will run from Wednesday 5/27 - Sunday 6/29. 

CrossFit Preschool:
Wednesdays @ 3:30p - 4:30p (5/27 - 6/24)
Fridays @ 10:00a - 11:00a (5/29 - 6/26)
Sundays @ 10:00a - 11:00a (5/31 - 6/28)

CrossFit Kids:
Mondays @ 4:30p - 5:30p (6/1 - 6/29)
Wednesdays @ 4:30p - 5:30p (5/27 - 6/24)

Pricing, Per Five-Week Session
Non-members:
1x/week - $150
2x/week - $250 

Members:
1x/week - $127.50
2x/week - $212.50

20% discount for older sibling

REGISTER HERE

Want More Information? 
Questions? Email Janelle [at] CrossFitSouthBrooklyn.com.

_____________________
What to Do About Raccoons Park Slope Parents
No more dieting, and 7 other things we do differently after reporting on health care Vox 

Thursday
May212015

Clean and Jerk | 5.21.15

Fitness and Performance: 1-1-1-1-1
Work up to a heavy single for the day. Aim for about 90% of your 1RM. If you're feeling good then go for a new 1RM, if not then back off.  

Post loads to comments.
e7/8
_____________________

Fitness
10, 9, 8... 3, 2, 1, Reps for Time:
Deadlift at Bodyweight
Push-Up

Performance
10, 9, 8... 3, 2, 1, Reps for Time:
Deadlift at Bodyweight
Ring Dips  

Post time to comments.

Some people call it Thursday. Jason and Benson like to call it Friday Eve.

  • MURPH IS MONDAY. Sign up now, and remember we need volunteers and food. More details here.
  • Happy birthday, Stephen H.

Sign Up Today For the Next Five-Week Cycle of CrossFit Preschool and CrossFit Kids!

ICYMI, now the CrossFit South Brooklyn programs you love are BIG FUN for all ages!

CrossFit Preschool (3 - 5 years old):
Run! Jump! Skip! Roll! Through playful games and fun activities, children learn to move safely and gain basic coordination and body awareness. Together we explore tumbling and movement using fun, kid-friendly scenarios and games. Your preschooler will flex their mini-muscles as they build their confidence and develop their fine and gross motor skills. 

CrossFit Kids (6 - 8 years old):
Building on the skills they developed in CrossFit Preschool, our Kids classes are designed to build strength, further develop coordination, and encourage a lifelong love of fitness. Age-appropriate programming includes calisthenics, basic tumbling, running, climbing, throwing, and other modalities to stimulate bone density and vestibular system development while improving fine and gross motor skills, coordination, and flexibility. On top of physical development, social and cognitive growth is encouraged through teamwork, problem solving, and building the confidence that helps them make healthy choices.

Program Mission
CrossFit Preschool and CrossFit Kids emphasizes good movement through games and activities. Most importantly, we’re all about having FUN! Developing a positive association between fitness, physical activity, and the joy of movement is the primary goal of our program. Think of it like the gym class you wish you had growing up!

Schedule

Our next five-week session will run from Wednesday 5/27 - Sunday 6/29. 

CrossFit Preschool:
Wednesdays @ 3:30p - 4:30p (5/27 - 6/24)
Fridays @ 10:00a - 11:00a (5/29 - 6/26)
Sundays @ 10:00a - 11:00a (5/31 - 6/28)

CrossFit Kids:
Mondays @ 4:30p - 5:30p (6/1 - 6/29)
Wednesdays @ 4:30p - 5:30p (5/27 - 6/24)

Pricing, Per Five-Week Session
Non-members:
1x/week - $150
2x/week - $250 

Members:
1x/week - $127.50
2x/week - $212.50

20% discount for older sibling

REGISTER HERE

Testimonials

 “My son recently started CrossFit Kids and loves it. He's played sports and gotten a lot from his experiences, but on the way home from CrossFit the other day he was so pumped and proud of himself. He felt strong and powerful, and he couldn't stop talking about what he did. I'm so excited that he has the opportunity to get stronger mentally and physically at CF kids.”

--Adele M.

“My kids loved CrossFit Kids yesterday! I got an earful when I got home from all three at once trying to explain what they did. Then I had to feel their muscles. David and Janelle wore them out pretty well because at around 7pm they asked if it was okay to skip bath and book and go right to sleep."

--Matt C.

Want More Information? 
Questions? Email Janelle [at] CrossFitSouthBrooklyn.com.

_____________________
The Living Room Radiolab 

Wednesday
May202015

Squat | 5.20.15

Fitness: Front Squat 3 x 5 Linear Progression 
Add 5-10 pounds to last week's exposure.

Performance: Back Squat 3 x 5, Volume Day
Add 5-10 pounds to last week's exposure.

Post loads to comments.
e7/8
_____________________ 

4 Rounds For Time:
270m Run
20 Dumbbell Power Snatch

Rest 2 Minutes

Score times for each round. Post best and worst to comments. 

Caption this photo of Coach Nick and Alex W.!

News and Notes

  • Today is your last chance to sign up for our new weekly veg/fruit/egg CSA with Common Hands Farm? To see full details, visit the Farm's sign-up page and fill out your contact info; after you select NYC as your pickup location, you'll see the full offering with pricing. Remember, your pickup spot will be Brooklyn Boulders, just down the block.
  • Did you sign up yet for your "Murph" heat? Do it now, and remember we need volunteers and food. Get more details here.
  • The Spiking Tacos have their first volleyball game at Brooklyn Bridge Park's Pier 6 tonight at 7pm. They're playing a team called "To Be Drunk" so we're confident it will be a good time. Come hang, cheer, and watch the sunset!

Join Olympic Rower Coach Nick For a Rowing Clinic on May 31st, at 2:15pm 

Do you want to improve your effectiveness on the erg? Do you dread rowing workouts? Or maybe you love them and want to row more on the side? (If you answered that last question with a hearty “yes,” you are a crazy person. Just so you know.) This one-hour clinic will include the following:

  • Review of the machine: foot height, drag factor, how to set up workouts, how to review scores after workouts, etc.
  • In-depth breakdown of the rowing stroke (recovery, catch, drive)
  • Drills to improve common technique errors
  • Workout

Nick started rowing in junior high school. He competed at two World Rowing Championships (1998, 1999) and the Olympic Games (2000), as well as various other international meets.

There's a 20 person cap on the number of participants, so sign up now! 

REGISTER HERE

You Can Also Row a Half-Marathon With Coach Nick on June 14th, at 2:15pm!

You know you've wondered, "Gee, what would it be like to row 21,097m?" Well, your chance to find out is coming up: SBK will host a 1/2 Marathon Row on June 14th at 2:15pm. And we'll show movies during the event. Really, what better way to spend your Sunday afternoon? You can row the full distance or split it up with one other partner. 

Coach Nick will send out a DIY program to everyone who signs up; the training will consist of at least two long erg sessions a week to get your calluses and butts in shape! Expect to devote 1–2+ hours twice a week to this. Sound fun, or what?! (What?) 

Space will be limited. Registration details coming soon!

Questions about either event, or want the 1/2 marathon training plan asap? Email Nick [at] CrossFitSouthBrooklyn.com.

_____________________ 
Human-Powered Ferris Wheel 
Baylor's Defensive End Does 40" Box Jump While Holding 70-Pound Weights 
The 87-Year-Old Woman Who Proves That Age Is Just a Number 

Tuesday
May192015

Rest Day


Do you get any hip discomfort while in the catch position of rowing? The reason for that may be hip impingement (when two structures in your body "run into" each other), which can happen at the catch position if your femur is not externally rotated (think knees slightly out). The top of your femur and the socket it sits in can run into each other and trap the labrum which is a ring of soft tissue that surrounds the socket. This can lead to ouchies. Coach Fox says he is prone to impingement of his left hip when rowing a lot, and what he's found works is to push his knees out a bit in the catch. He's also found this to be a successful solution for other CrossFitters who experience anterior hip pain. Coach Fox also advises the hip capsule stretch above (skip to about 3 minutes in).

  • Did you sign up yet for your "Murph" heat? Do it now, and remember that the earlier heats will be far less muggy and humid!

Veggie CSA Sign-Up Deadline Is Tomorrow, May 20!

Interested in our new weekly veg/fruit/egg CSA with Common Hands Farm? The deadline to sign up for this year is tomorrow, May 20th. The pickup will be weekly on Tuesdays at Brooklyn Boulders beginning June 2. 

Veg shares are $615 for a weekly ("full") share or $375 for an every-other-week ("half") share.

Fruit and eggs are bundled together; a full share is $280 and a half share is $140. There are also options for combining veg with fruit and eggs. 

To see full details, visit the Farm's sign-up page and fill out your contact info; after you select NYC as your pickup location, you'll see the full offering with pricing. Remember, your pickup spot will be Brooklyn Boulders, just down the block.

Questions? Email the farm at hudsonlocale [at] gmail dot com, or the gym's CSA coordinator, Michele, at mignyc [at] gmail dot com.

_____________________
How to Become Gluten Intolerant Devour
Photographic Portraits of Famous Artists' Paint Palettes Colossal 
Watching the World's Forests Disappear on Google Earth Mother Jones 

Monday
May182015

Press | WOD 5.18.15

Fitness: 3 x 5 Linear Progression 
Add 2.5-5­ pounds to last week's exposure. 

Performance: 3 x 3
Add about 5% to last week's exposure. Should be at about 90%.

Post loads to comments.
e7/8
_____________________

Fitness
For Time:
10 Wall Walks with a :02 Hold
25 Pull-Ups or Ring Rows
50 Box Jumps
100 Kettlebell Swings
200 Single-Unders or 50 Double-Unders

Performance
For Time:
60 Double-Unders
50 Kettlebell Swings 72/53
40 Box Jumps 24/20"
30 Chest-to-Bar Pull-Ups
20 Strict Handstand Push-Ups

Post time and Rx to comments.

Memorial Day "Murph" WOD and BBQ

Our annual Memorial Day "Murph" WOD and BBQ is on Monday May 25th. The first heat will go off at 8am and will run every 30 minutes. Everyone must sign up in advance here!

"Murph"

For Time: 
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 mile Run 

What We Need From You:

  1. Sign up for your heat HEREThey fill up fast, so jump on it.
  2. We need four volunteers to help out on the grill from 11am to 3pm (two from 11am-1pm, two from 1-3pm). Please email cfsbkfrontdesk [at] gmail.com with your availability and we'll love you forever.
  3. Through Herondale Farm, we are providing burgers and hot dogs for us and CFSBK will provide beer but we still need condiments, sides, salads, non-alcoholic beverages, and veggie options. Please tell us in the comments below what you can contribute!
  4. If you are bringing any guests, let us know in the comments so we can plan accordingly for meat and beer.

Common Substitutions and Modifications

We are happy to make this work for everyone in our community! Here are some common substitutions, modifications, and scale-up options...
  • "Murph" Rx-ed Plus is with a 20lb weighted vest.
  • You can also scale the voliume to 3/4 or 1/2. 
  • Ring rows can be subbed for pull-ups. 
  • Running can be subbed for rowing.

What is "Murph"?

This WOD was created in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. The workout was one of Mike's favorites and he'd named it "Body Armor." It is referred to as "Murph" in honor of this focused warrior and great American who wanted nothing but to serve his country and the beautiful people in it.

This workout is dedicated to everyone who has sacrificed their lives in the US Armed Forces. Take a moment during the day to thank someone who has served and reflect on those we've lost. 

A Note to Visitors

Visitors and non-CFSBK members are welcome to participate, but you must have prior CrossFit experience and you must contact us ahead of time to get the okay to participate. Please email Jess at info [at] CrossFitSouthBrooklyn.com if you are interested.

  • Happy birthday, Maria K. and Olivia K.!

__________________
Tell-Tale Hearts Featuring Oliver Sacks Radiolab
A 2-Minute Walk May Counter the Harms of Sitting The New York Times 

Sunday
May172015

Snatch | 5.17.15

Fitness: Snatch Pull + Hang Snatch + Overhead Squat
Work up to a medium-heavy load on the complex. 

Performance: Snatch Pull + Hang Snatch + Overhead Squat
Work up to a heavy load on the complex. 

Post loads to comments.
e6/8
_____________________

Fitness
5 Rounds For Time:
20 Wall Balls
20 Burpees 

Performance
For Time:
50 Wall Balls 
10 Muscle-Ups
40 Wall Balls 
8 Muscle-Ups
30 Wall Balls 
6 Muscle-Ups
20 Wall Balls 
4 Muscle-Ups
10 Wall Balls 
2 Muscle-Ups

Post time and Rx to comments.

Thanks to Russell M., our jump ropes and bands stay organized! 

Come Get Supple, and Remember That Coach Noah's Kipping Pull-Up Workshop Is Today!

Sign Up Today For the Next Five-Week Cycle of CrossFit Preschool and CrossFit Kids 

ICYMI, now the CrossFit South Brooklyn programs you love are BIG FUN for all ages!

CrossFit Preschool (3 - 5 years old):
Run! Jump! Skip! Roll! Through playful games and fun activities, children learn to move safely and gain basic coordination and body awareness. Together we explore tumbling and movement using fun, kid-friendly scenarios and games. Your preschooler will flex their mini-muscles as they build their confidence and develop their fine and gross motor skills. 

CrossFit Kids (6 - 8 years old):
Building on the skills they developed in CrossFit Preschool, our Kids classes are designed to build strength, further develop coordination, and encourage a lifelong love of fitness. Age-appropriate programming includes calisthenics, basic tumbling, running, climbing, throwing, and other modalities to stimulate bone density and vestibular system development while improving fine and gross motor skills, coordination, and flexibility. On top of physical development, social and cognitive growth is encouraged through teamwork, problem solving, and building the confidence that helps them make healthy choices.

Program Mission
CrossFit Preschool and CrossFit Kids emphasizes good movement through games and activities. Most importantly, we’re all about having FUN! Developing a positive association between fitness, physical activity, and the joy of movement is the primary goal of our program. Think of it like the gym class you wish you had growing up!

Schedule

Our next five-week session will run from Wednesday 5/27 - Sunday 6/29. 

CrossFit Preschool:
Wednesdays @ 3:30p - 4:30p (5/27 - 6/24)
Fridays @ 10:00a - 11:00a (5/29 - 6/26)
Sundays @ 10:00a - 11:00a (5/31 - 6/28)

CrossFit Kids:
Mondays @ 4:30p - 5:30p (6/1 - 6/29)
Wednesdays @ 4:30p - 5:30p (5/27 - 6/24)

Pricing, Per Five-Week Session
Non-members:
1x/week - $150
2x/week - $250 

Members:
1x/week - $127.50
2x/week - $212.50

20% discount for older sibling

Testimonials

 “My son recently started CrossFit Kids and loves it. He's played sports and gotten a lot from his experiences, but on the way home from CrossFit the other day he was so pumped and proud of himself. He felt strong and powerful, and he couldn't stop talking about what he did. I'm so excited that he has the opportunity to get stronger mentally and physically at CF kids.”

--Adele M.

“My kids loved CrossFit Kids yesterday! I got an earful when I got home from all three at once trying to explain what they did. Then I had to feel their muscles. David and Janelle wore them out pretty well because at around 7pm they asked if it was okay to skip bath and book and go right to sleep."

--Matt C.

Want More Information? 
Questions? Email Janelle [at] CrossFitSouthBrooklyn.com.

_____________________ 
100 Years of Aging: Beauty

Saturday
May162015

Squat | 5.16.15

Fitness: Back Squat 3 x 5 Linear Progression 
Add 5-10 pounds to last week's exposure.

Performance: Back Squat 5RM (Intensity Day) + Front Squat 5RM
Add 5-10 lbs to last week. Then, drop weight and perform a heavy set of 5 front squats 5-10 lbs heavier than last week. Should be at or close to 5RM territory. 

Post loads to comments.
e6/8
_____________________

6 Rounds Not For Time, or 18 Minutes:
5 Dumbbell Bench Press, as heavy as possible 
10 Hard Strokes on the Erg

Goal on the erg is to see the lowest split possible. 

Post heaviest set of 5 and lowest split to comments.

Dan G. taking on the erg

News and Notes

  • Want to go on a first date on NBC's Show, First Dates, produced by Ellen DeGeneres? The show is casting singles who are interested in going on a first date, and the show is specifically looking for fit and ripped applicants (feel free to make comments below about this bias). The show's Casting Producer reached out to David to invite CFSBKers to apply. Learn more here
  • There is one cycle still open in the upcoming Strength Cycle! The A cycle for Beginners, which meets 7pm Mon/Wed and 6pm Fri, is still open. Sign up here
  • SATURDAY OPEN GYM STARTS TODAY FROM 2-4PM! Come get swole after your hangover subsides. 

Bend, Stretch, and Mobilize This Morning

Catching Up With CFSBK Classifieds and Travel Gym Recommendations

  • Are you people not traveling right now? Traveling soon? Check out our Travel Gym Recommendations forum. If you've visited a CF gym recently, don't delay write about it today!
  • Know of a good veternarian? Charlie posted looking for a new one. Share your recs here.
  • Brian P. is leaving us for San Diego in July, and he's selling a bunch of his stuff. Check out the list here.
  • Jonathan C. is also leaving us for Chicago, and is looking to have someone sublet or take over his sweet lease in Brooklyn Heights. Get the details here.

_____________________ 
B.B. King, Defining Bluesman for Generations, Dies at 89 The New York Times
Forgotten Wonders of the Digital World: Second Life Atlas Obscura