Pause Squat

Work up to a heavy 5 on the pause squat.

Your partner will give you the "Lift" command on every rep. The point of a paused squat is to develop some strength in the bottom position by spending a bit longer ther. Work on your organization and trouble shoot any issues you might be having.

Post loads to comments.
____________________

3 Rounds NFT of:
20 Wall Ball Shots
1 Farmer's Carry
20 Weighted Sit-Ups

Post loads to comments.


Congratulations to Coach Laurel and Malcolm on the birth of their first son, Max! 7lbs, 8oz

• Veggie CSA Delivery today! Please come with a bag to pick up your produce between 6 and 8:30pm!
• CFSBK Movie Night Commeth! Check out the event page for details on our screening of Wet Hot American Summer this Friday night! Movie will start at 8:15pm, please arrive around 8pm. In the meantime, you can watch Paul Rudd clean up his mess
• Best of luck to Joe Fabiani who will be leaving us for new horizons in Califorina!
  "Thank you Jess and David -- you guys and the rest of the team have created a very special place in CFSBK.  I will miss it, and will be sure to come by when I visit the area. I plan to keep up with CrossFit at CrossFit Merge in Glendale, CA" -Fab

Inc Magazine at CFSBK Today at noon

Inc Magazine is doing a story on the business of CrossFit and will be shooting video for the online segment of the piece today during the 12pm Group Class. If you don't want to be on film, please let us know and we'll communicate that with the crew. Burt Helm si writing the article and started with CFSBK about a month ago. After completing Foundations with David and taking regular group classes, Burt also did interviews with tons of people associated with CrossFit, including spending 3 days with Greg Glassman.  We're excited to see how the article turns out!

Hiring Front Desk Staff

CFSBK is looking for new talent to staff the front desk on mornings, afternoons and evenings.  Responsibilities include handling inquires from walk-ins, managing basic membership issues, light cleaning/organization and other miscellaneous duties. Ideally, we'd like to hire from within so that candidates are already familiar with CrossFit and CFSBK but are open to talk to new folks if they've got good people skills and are committed to joining the gym.  On top of an hourly wage, FD staff will also receive a comped membership. We are looking for people who can devote at least 2-4 days of their week to FD and can commit to 6 months of work with us barring extenuating circumstances.

Please email info(AT)CrossFitSouthBrooklyn.com to inquire.
________________
A CEO's Stable Regimen Without the Horses WSJ
Is Math a Feature of the Universe or a Feature of Human Creation?

Rest Day

Radhika being "Unladylike"
I just wanted to say thank you again to everyone who came out this Saturday for my performance. I love our gym and all the people there so much and it was just so much fun. We raised $430 for Womens Education Project - which is almost enough to send two women to college. If we didn't have enough Indian fans, we do now!  -Radhika Vaz

Jonathan Schleifer's Testimonial

Wanted to send you a quick note to thank you for having my back when my foot was injured. A little more than 6 weeks out of the boot I completed an 11 mile Tough Mudder at starting altitude of 8k. The overall conditioning from CrossFit at CFSB and in particular your support when I was in boot enabled me to finish strong, not necessarily fast, but strong. I completed all 20 obstacles and was the only one on my team to take them all on. The rest had been training with the Tough Mudder program or with personal trainers.

2007 Greg Glassman Interview

Check out these two interviews taken during a 2007 Pittsburgh Level 1 cert. (This is the weekend David O got his Level 1). Some interesting insight into a young Glassman and CrossFit.

Glassman Interview Preview Part 1
Glassman Interview Preview Part 2

What will your caffeine intake probably be today? Note times and types.
________________
This Is Your Brain on Coffee NYT

Pause Bench Press

Work up to a heavy set of 5
A "paused" Bench Press means that the lifter must wait for the "lift" command before pressing the bar off the chest. This is how powerlifting meets are contested and prevents hard bounced off the chest. We're using it today to develop some positional strength at the bottom. Bench Pressing will be on for Mondays in the upcoming cycle.

Post loads to comments.
__________________

18 Minutes, NFRs of:
8e Single Arm Dumbbell Overhead squat
Run 400m
Max Set of Unbroken Hollow Rocks OR 20 Reps

Try to get about 3 rounds. Go as heavy as you can organize well on the OHS, if mobility restricts you from performing the overhead portion, carry the dumbbell in a front rack position.
Go hard on the run, take your biggest rests before and after it.

Post experience to comments.

CFSBK Movie Night

When: Friday 6/21. The film will start at 8:15pm, please show up around 8:00pm
Where: CFSBK
How much: Free!

Celebrate the first official day of Summer with Movie night at CFSBK. We'll be screening the comedy cult classic, "Wet Hot American Summer".  Please RSVP in the event page so we know how many to plan for. All are welcome, non-members included.

CFSBK will be providing free beer for the event, all are welcome to bring their own alchohol as well as (ideally paleo) snacks.  This movie is not appropriate for minors. It's also hilarious.

Plot Description
The setting is Camp Firewood, the year 1981. It's the last day before everyone goes back to the real world, but there's still a summer's worth of unfinished business to resolve. At the center of the action is camp director Beth, who struggles to keep order while she falls in love with the local astrophysics professor. He is busy trying to save the camp from a deadly piece of NASA's Skylab which is hurtling toward earth. All that, plus: a dangerous waterfall rescue, love triangles, misfits, cool kids, and talking vegetable cans. The questions will all be resolved, of course, at the big talent show at the end of the day.

View the trailer here.

CSA Members: RSVP Now for the June 30 Farm Visit!

On Sunday, June 30, our farmers from Herondale and Sol Flower farms will be hosting CSA members (and their families) for a daylong farm visit in upstate New York. We'll tour the farms, visit with Herondale intern Margie Lempert, and enjoy a pig roast. If you have tasted Herondale's incredible pastured pork, you know how exciting this prospect is!

We are working out transportation details with the idea of combining a scenic train ride with a quick bus trip from the station to the farm (so nobody has to drive.) In order to plan the transportation and meal
details, we are asking those who want to come to RSVP by Saturday, June 22.

If you are coming, please email Michele at mignyc (at) gmail.com. Don't forget to say how many will be in your party.

RSVP now!

Inc Magazine at CFSBK this Wednesday

Inc Magazine is doing a story on the business of CrossFit and will be shooting video for the online segment of the piece this Wednesday during the 12pm Group Class. If you don't want to be on film, please let us know day of and we'll communicate that with the crew. Burt Helm si writing the article and started with CFSBK about a month ago. After completing Foundations with David and taking regular group classes, Burt also did interviews with tons of people associated with CrossFit, including spending 3 days with Greg Glassman.  We're excited to see how the article turns out!
__________________________
Do You Pee During Workouts? CrossFit

WOD 6.15.13

7 Rounds For Time of:
3 Deadlifts, 315/205
7 Chest to Bar Pull-Ups
21 Double Unders

Post time and Rx to comments.

Coach Melo working on her Back Walk Overs

• Today is the last day of Crush Week!
• Happy Father's Day to all our amazing CrossFit Dads! Here is a special video for you
  

Alan Lynch wants you to check out this charity event

On March 6th, 2013 3 1/2 year old Cameron King was diagnosed with Acute Myeloid Leukemia. Cameron has so far undergone 4 rounds of chemotherapy at Memorial Sloan Kettering Hospital in NYC with many more treatments on the horizon. Cameron's parents, Eve and Christopher King , were recently told that Cameron needs a bone marrow transplant. After weeks of searching, a donor was found and Cami is awaiting final tests and a green light to receive the transplant.
On Sunday, June 23rd we are running, walking, and partying to raise money to offset Cameron's medical bills and hope you will, too... Read more and sign up here!
_________________
Graham Holmberg in 2013
The Power Of The Crowd with Rich Froning
New Study Finds It Is Impossible To Lose Weight, No One Has Ever Done It, And Those Who Are Trying Should Give Up

WOD 06.14.13

For Time:
Row 1000m
75 Kettlebell Swings, heavy
50 Toes to Bar
25 Dumbbell Thrusters, heavy
Run 800m

Post time and Rx to comments.


Ryan goes Overhead

• Want something to do tonight? Theres still room for Radhika Vaz's one woman show, Unladylike: The Pitfalls of propriety happening tonight at the gym

Massage By Inka

Feeling crushed by crush week? Inka will be offering discounted half hour massages for $40 (usually $60).  If you are curious to find out how massage can help your muscles recover faster from your workout come check her out from 9am-2pm.  There will be a sign up sheet at the front desk tomorrow and Sunday. If you have any questions you can email her directly at inka(AT)inkahodes.com.  

Sip For The Sea

What do sustainable seafood, 20 top chefs, Ariel Kalishman, The Wildlife Conservation Society, Hurricane
Sandy relief Brian Scott and The Hess Collection winery have in common?

One great night to help rebuild the NY Aquarium!

Ariel's company Sea to Table and Brian's company The Hess Collection have teamed up with the Wildlife Conservation Society and created a food and wine pairing event which will raise funds specifically for NY's only Aquarium in Coney Island.  The Aquarium has just partially reopened after being severely damaged during hurricane sandy.

On Thursday September 12th, 20 of NY's best chefs will be pairing sustainable sea to table and farm to table dishes with with sustainable wines from the Hess portfolio at The Central Park Zoo.
How can you help you say?

Brian is looking for a graphic designer to help put together the program that evening. If you would be interested in donating your efforts for a great cause, 2 VIP passes (valued at $500 ea) and some wine, please send Brian a note: bscott(at)hesscollection.com He can give you all the details.

______________________
3 Steps To Fix A Broken Diet Precision Nutrition