05/27/13 "Murph Day"

Memorial Day Murph Details

This year we'll be holding "Murph Day" on Monday, May 27th.  It's a day where our community comes together to celebrate and honor our service men and women.  Whether it's by completing the workout, or cheering on a loved one, or just hanging out for the bbq...All are welcome! Details below:

What is Murph?

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

Partition the Pull-ups, Push-ups and Squats however you'd like. Start and end with the run. If you've got a 20lb vest or body armour, wear it.  In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

Wow, that sounds crazy...will be there be scaling options?

Yes, folks will be able to do 1/4 Murph, 1/2 Murph or 3/4 Murph to reduce the volume.  Coaches will explain the scaling options before each heat the day of.

*The scaling option for pullups will be Jumping pullups.  Because of the number of people we expect, we will not be offering ring rows or banded pullups as a scaling option.  The volume of jumping pullups will also be reduced.

You are expected to warm-up before your heat on your heat. A perfect warm-up would be some foam rolling or soft tissue work (here is an appropriate MWOD) and some rowing or light jogging. If your ankles are tight we suggest doing a calve smash on a kettlebell handle too. Get loose and ready to go.

Ok, what time do we show up?
The gym will open at 7:45AM and we will be starting the first heat exactly at 8:00AM.   We'll be starting new heats of up to 25 people every 45 minutes and recommend that you arrive 15 minutes early for whichever heat you'd like so that you can warm-up and do any movement prep you'd like.   The last member's heat will run at 11:45AM so make sure you're here before then if you want to complete Murph.

The BBQ itself will start around 11AM and will last until 3pm.  The gym will provide meat and beer.  Members are encouraged to bring a salad, snacks, veggies or any additional sides/beverages to share. If you're going to bring a something, please post it on the event page.

Do I have to sign up for a Heat in advance?

Yes, in order to try to balance out heats this year, we're asking for you to sign-up in advance.  Please use this Fancy Hi-Tech Spreadsheet to pick a heat that you plan to attend.  Just fill in your name under one of the 25 spots for that heat and you're all set.  (Please don't accidentally erase someone else's information...but if you do, Control Z is your friend, right BDdubs?)

06/01/13 Spartan Race

CFSBK Spartan Race 2013

After completing the challenging 4 mile Spartan Race a few weeks ago, Coaches Josh and Melissa are looking to go back next year with a team of CFSBKers in tow!  They've already recruited the Coaches Fox, Dmak & dh3 and are looking for more members to join the Crossfit South Brooklyn team.

• When: Saturday June 1, 2013

• Where: Tuxedo, NY (only a short drive away!)

• Time: 10:30am heat

Ready to sign-up?  Use the link below, make sure to register for the Saturday 10:30am heat and include CFSBK as your team!  If the 10:30am heat is sold out register for the next closest time slot and then let us know. 

Team CFSBK

Aileen Hanna
Alan Chu
Christian Fox
Cloyde Mills
David Fung
David Makowski
Gina Gatto
Greg Allen
Jay Reingold
Jessica Bailey
Jessica Fox
Joshua Martinez
Julian Vinocur
Julie Barnard
Lara Silva
Leslie Bolton
Liam Mulcahy
Matthew Chmielecki
Melissa Loranger
Michael Ravitch
Mirko Berloso
Nigel Snoad
Noah Barth
Oleg Shibalov
Peter Mattis
Pierre Davidoff
Shawna Scheidel
Tom Shpetner
Zachariah Hodge

Questions? Contact Team Captain Coach Melissa at melissa(at)crossfitsouthbrooklyn.com.
Register Here!

06/02/13 CrossFit Movement & Mobility Trainer Course

Kelly Starrett of MobilityWOD

*This event is Sold Ou!
CFSBK does not handle registration for this event, please contact the organizers themselves. Thanks!

The Crossfit Movement and Mobility trainer course is a hands on, movement theory based workshop where coaches and athletes will be exposed to the principles of Kelly Starrett's Movement and Mobility Method of resolving pain, preventing injury, and optimizing athletic performance.

Performance is what drives the human animal, but the human animal can be brought to an abrupt halt by dysfunctional movement patters and underlying restrictions in mobility. Oftentimes, the factors that impede performance are invisible to not only the untrained eye, but also the majority of athletes and coaches. This course exposes attendees to a Starrett's systematic approach to make the invisible visible. This course illuminates common movement errors that can cause injury and rob you of speed, power, endurance, and strength. Whether you are a professional athlete, a weekend warrior, or simply someone wanting to live healthy and free from restrictions, this course will teach you how to maintain your body and harness your genetic potential.

Learn How To:

• Prevent and rehabilitate common athletic injuries
• Overhaul your movement habits and efficiently your body's most effective physiology
• Quickly identify, diagnose, and fix inefficient movement patterns
• Problem solve for pain and dysfunction
• Fix poor mechanics that rob power, bleed force, and dump torque
• Unlock reservoirs of athletic capacity you didn't know you had
• Identify and fix poor movement patterns in children
• Develop strategies that restore function to your joints and tissues
• Develop effective individual and group mobility programming

Frequently Asked Questions

#1: Are there any pre-requisites for this course?

No. Anyone can attend; however, to receive a Trainer Certificate for the Movement and Mobility Trainer Course one must hold a valid and current Level 1 Trainer Certificate. If you attend and do not hold a valid and current Level 1 Trainer Certificate, you will be issued a Certificate of Attendance.

#2: What are the requirements for becoming a CrossFit Movement and Mobility Trainer?

The requirements for this credential are stringent, primarily for your protection and the safety of those you train. They are:

• Holding a valid and current CrossFit Level 1 Trainer Certificate
• Course Attendance 100%
• Participation 100%

#3: When will I receive my certificate?

You will receive your certificate at the completion of the seminar.


Register Here! SOLD OUT!

06/09/13 LGBT NYC Workout at CFSBK

LGBT NYC Workout at CFSBK

LGBT NYC CF is a growing network of LGBT (lesbian, gay, bisexual, transgender) Crossfitters in NYC. We come together to workout and to promote greater visibility of LGBT people in the Crossfit community. 

The first 2 WODs were hosted by Crossfit NYC and Crossfit Hell's Kitchen. The next WOD will be hosted by Crossfit South Brooklyn on Sunday, June 9th at 3pm. We invite all LGBT Crossfitters and allies to WOD with us. 

The Details

• Sunday, June 9th, 3-4pm 
• Followed by post-WOD socializing at Die Koelner Bierhalle
• To RSVP, please go to the Facebook event page If you don't have facebook, you can also RSVP by posting a comment to this page!
  
  The workout is as follows:
  
  
  "STONEWALL"
  
  AMRAP 10 Minutes:
  

  6 Squat Cleans 135/95
  
  28 Double Unders
  
  6 Shoulder To Overheads 135/95
  9 Burpees
  
  The weight can be scaled to anything that is appropropriate for you and we will provide a double under modification if your doubles are a work in progress.

Related reading - Crossfit Homophobia: One Does Not Have Time for Such Affairs

06/30/13 Herondale Farm Visit

SAVE THE DATE: CSA FARM VISIT, June 30

Herondale Farm, our partners in the meat, poultry and egg CSA programs, will be hosting us for a full day of fun, workouts, farm tours, and of course a delicious picnic on their farm in Ancramdale, New York. Transportation and other details are still in the works, but save the date now.

07/20/13 Doubles or Nothing Clinics

DOUBLES OR NOTHING CLINIC

Since 2005, Tim Haft and Shana Brady have traveled across the country teaching rope jumping to thousands of athletes, educators, and fitness professionals. Last year they began offering double unders clinics at boxes throughout the Northeast and so far the response has been terrific.

The 2-hour Doubles or Nothing clinic focuses on mastering double unders as well as singles through an easy to follow step-by-step progression. The goal is to help each athlete perform double unders consistently, efficiently, and with minimal effort. Included in the workshop fee is a customized Punk Rope speed rope.

SESSION 1: DATE/TIME
Saturday July 20th
2:15pm-4:15pm

Register Here! Sold out!
________________________

SESSION 2: DATE/TIME:
Saturday July 20th
4:30-6:30pm

Register Here! Sold out!

________________________

TESTIMONIALS
Everyone's skills with the rope improved and they all came away with
some new information, drills, and skills to work on. Tim and Shana
were awesome instructors—knowledgeable, friendly, and so patient! The
members all enjoyed the clinic. Now other members are asking for Tim &
Shana to come back.
—Tim Gagne, Bay State CrossFit

From their positive energy to their passion for coaching, Tim and
Shana put on a great seminar. As a coach it was awesome to learn
progressions that work for double unders, improve my own rope jumping
ability, and see our athletes get their very first double unders!
—Jason Ackerman, Albany CrossFit

I really benefited from the drills in the Doubles or Nothing clinic.
Punk Rope's ethos of working within one's comfort zone to build
confidence with double unders is something I can carry into other
disciplines within CrossFit. Every CrossFitter would benefit from this
seminar, whether they’re looking to achieve their first double or
rattle off 50 in a row. Watching Shana effortlessly breeze through a
minute of doubles alongside some accomplished CrossFit athletes
muscling their way through the same was a revelation.
—Rick, CrossFit Dumbo

09/14/13 Civilian Military Combine in Brooklyn

Looking for an opportunity to put your Crossfit training to the test?  CFSBK is putting a team together to compete at this year's Civilian Military Combine taking place at Aviator Sports and Recreations on Saturday, September 14th! 

Here's a description of what you'd be signing up for: 
"The CMC competition is broken down into three components to test strength, endurance and agility. Race day structure will consist of “The PIT” (lifting element) into a 5 -7 mile race with strategically placed military obstacles. This structure is what separates the Civilian Military Combine from all other races and competitions. The PIT is designed to be the great equalizer by leveling the playing field between power athletes and endurance runners to determine the best overall conditioned athlete. This race structure has been carefully created, refined and reviewed by the top strength and conditioning coaches from the CrossFit community, United States Armed Forces and USA Triathlon Organization Race Directors."

To register and to learn more about the event, check out CMC's website here

Cost:  $100 until June 22, 2013

Date:  Saturday, September 14, 2013
Time:  10:00am
Venue:  Aviator Sports and Recreations
Location:  3159 Flatbush Avenue, Brooklyn, NY 11234

How To Join The Team
When registering, click on "Join a Team" and select "Crossfit South Brooklyn".  

Choose heat times from "10am to 11am".  

If you have any questions, feel free to reach out to co-captains Coach MeLo (Melissa@CrossfitSouthBrooklyn.com) and/or Coach Noah (Noah@CrossfitSouthBrooklyn.com).