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Thursday
Apr262012

Rest Day


Coaches Josh and David Experiment with Assistance Work

Congratulations and Farewell to Marion C who recently got a job with the Obama for America video production team and will be moving to Chicago through the election.

Farewell also to Patrick C who is moving to Califorina!

CSA with Sol Flower Farm and Herondale Farm: The Deadline Approaches!

Sol Flower Farm need 25 shares by May 1 in order keep CFSBK as a drop site. Remember, you can split a share if you're worried about having to feed yourself all those delicious vegetables. Go here to find a veggie partner on our CSA forum.

Psssst!!! Are you worried about financing your meat AND vegetable share? Well, let's put it in perspective:

Herondale's next cycle runs from June-November, as well as Sol Flower Farm. That's about 25 weeks of basic food needs taken care of.

Now, let's say you and your honey/buddy/roomy eat about 4lbs of meat per week from your monthly Herondale Farm share. You also go through a box of veggies a week from Sol Flower Farm. The combined cost is breaks down to a mere $63/week. That's hella cheap. Could you really replicate that quality and quantity by buying your food ad hoc?

And remember, you have the option to pay monthly for both shares, so you don't have to put down a boatload of cash up front. You're gonna spend money on food each month anyway - why not spend less?

  • Herondale: $200 down and $125/month, 15 lbs/month
  • SolFlower $150 down and $100/month, 4 boxes of veg/month

Check out our Join Our CSA page over there on the left to get all the details. Feel free to email margie (at) crossfitsouthbrooklyn dot com for more questions.

Book Club Meet Up

This Sunday the CFSBK Book Club will be meeting this Sunday at 5pm at Brooklyn Social in Carroll Gardens. Below are some questions about the book to consider. There is also a NYT book review of "The Sense of an Ending at the Bottom"

  • What does the title mean?
  • The phrase “Eros and Thanatos,” or sex and death, comes up repeatedly in the novel. What did you take it to mean?
  • Discuss the many definitions/meanings of "history" in the novel. For one, Adrian says, “we need to know the history of the historian in order to understand the version that is being put in front of us” (p.13). How does this apply to Tony’s narration. Barnes offers other theories: Adrian also says, “History is that certainty produced at the point where the imperfections of memory meet the inadequacies of documentation” (p. 18), and Tony says, “History isn’t the lies of the victors . . .It’s more the memories of the survivors, most of whom are neither victorious nor defeated” (p. 61). Which of these competing notions do you think is most accurate?
  • Did Tony really love Veronica?
  • When Mrs. Ford told Tony, “Don’t let Veronica get away with too much” (p. 31), what did she mean? Why was this one sentence so important?
  • What is the metaphor of the Severn Bore? Why does Tony’s recollection of Veronica’s presence change?
  • Why did Tony warn Adrian that Veronica “had suffered damage a long way back?” (p. 46). What made him suspect such a thing? Do you think he truly believed it?
  • What role does the character Margaret play in Tony’s story?
  • Why is Tony so determined to get the diary from Veronica?
  • How does the revelation in the final pages change your understanding of Veronica’s actions?
  • What do the closing lines of the novel mean? [“There is accumulation. There is responsibility. And beyond these, there is unrest. There is great unrest” (p. 163).]

____________________
"A Sense Of An Ending" NYT Book Review
CrossFit Striking Foundations
Up All Night: Just How Bad Are All-Nighters? Greatist
Are You a Badass? WMFU

Reader Comments (22)

Woah dude, banding yourself DOWN for pull ups hahaha! Stop showing off coaches ;)

7am with Nick was super fun as usual. I kind of like the chaos of Fridays & everyone doing different workouts. It's exciting. I did Saturday's workout.

Front Squat Heavy Tripple
I worked up to 140# -- PR!
I'm happy to be training these heavy, as they are definitely something I could use some work on. My wrists were not happy about doing these, but I'm sure in a couple weeks they will be better adjusted. Thanks Nick for showing me some mobility options for adjusting my rack position.

WOD
3 rounds
50DU (I subbed 100 singles)
10 Dead Lifts at 135#
6:36
GREAT WOD! I loved it. Deadlifts were hard but manageable. Maybe next time we have deadlifts in a WOD I will go up in weight a bit. I am also thinking about getting more serious about training my Double Unders, but I might wait until after I get pull-ups down.

Then, after class, was the first A-day of my 'Pull-up own-age routine' - which I realized after I left, I didn't actually finish. I forgot the bench presses. Next time I will add them in. Even without them though, the superset of pull-ups and curls was STUPIDLY hard. I used the fat green band which I can barely do 12 pull ups with (hopefully this will change quickly). And I used 12.5# db for the curls. I started with 15# but couldn't finish and my arms were ON FIRE. Doing this made me realize just how much I need to be doing it. Happy I started. Hopefully I will be rocking some proud pull ups sometime in the near future :)

April 27, 2012 | Unregistered CommenterLana Z

Great numbers Lana!

Man, that book club sounds awesome. If its going to be run with questions and all, I'm going to jump in for the next one. (Yes, I'm a nerd.)

April 27, 2012 | Unregistered CommenterSamir Chopra

6am with Coach Nick. 5 athletes, 4 different workouts. Good job Nick. Nice work on the sub-10 min Helen, Isaac.

Worked up to a 225# triple on the front squat. Haven't done front squats in a while and was pleased with this number. Hard, but doable.

3 rounds of
50 double unders
10 dead lifts (225#)
5:33

Had trouble stringing the double unders together with my brand new jump rope. Think I need to play around with the length a bit more.

April 27, 2012 | Unregistered CommenterPeter

Josh looks like Harrison Bergeron with all them bands trying to hold him down.

April 27, 2012 | Unregistered CommenterBetz

7am with Coach Nick for Multi-Tasking Friday. I think there were about 37 things going on at once and it all went awesome, loves me the 7am morning crew. I like Friday's, they're so fun, and the music is always exceptional. FSQ to The Specials is always special! Did Saturday's but with a 3x500 rowing piece to finish.

Happened to hear Fox talking to his client about Inov8's and how stinky they get which is what I discovered with mine and wasn't quite sure how to deal with it. I mean.. don't want to ruin them! The freezer trick didn't work so hit their Facebook page asking and many users said it was totally cool to wash in cold water with a mild soap and then air dry, just take the inserts out so they get scrubbed, too. PERFECT! They washed up super nice and fresh. Also the top rack on a dishwasher is supposed to be good.

April 27, 2012 | Unregistered CommenterJules

PS: The video is awesome! You guys are the best nerds ever. Many high five's for using Star Fucker/Rawnald Gregory Erickson The Second as one of the songs!

April 27, 2012 | Unregistered CommenterJules

1 extra bleachers seat next to Jess, Dharma, and myself to tonight's Yankees-Tigers game.

Text me if you want to and can go.

347 623 4795

April 27, 2012 | Unregistered CommenterFox

Helen 9:52. My goal was sub 10. Last Helen was 11:37.

Thanks to Peter and Joy for the encouragement.

April 27, 2012 | Unregistered CommenterIsaac Green

Liking the WFMU love in the links.

April 27, 2012 | Unregistered CommenterJon F.

Anyone out there interested in splitting a 10lb meat share with me? Let me know
Dave B

April 27, 2012 | Registered CommenterDavid Byrd

So, I'm pretty sure the woman in this article meets all the qualifications for a badass. You gotta love that unlike the men, she didn't have to use her fists; just one long hard squeeze and it was all over. Lesson learned: Don't mess with a woman trying to park so she can pick up her kid.

http://www.huffingtonpost.com/2012/04/26/woman-squeezed-mans-testicles-kills-parking-china_n_1457487.html?ref=fb&src=sp&comm_ref=false

April 27, 2012 | Unregistered CommenterJoy

Plyo Pushups
Worked up to a triple on to a 20" box

Bench
265x3
285x2
315x1
340xF
Spotter touched the bar on 340, I don't blame him because it got ugly, let go when I yelled. Locked it out, might have been able to get it regardless. Will take another run at it next week.

Tricep Extensions (12 breath rest pause)
85x18-12-5

Axle Curl (12 breath rest pause)
75x17-8-4

Tabatta blast strap pushups (feet elevated)
Started off at 20ish, hung out around 10 finished at 5 the last couple rounds

April 27, 2012 | Unregistered CommenterJeremy

Friday doing Thursday...
125 PP
Thanks to Kristin for the encouragement and weight loading/unloading.
Double thanks to Jamie to pointing out the first round I did was just a press not push press. (Big Difference)...
and then for the wod
8 rounds + 3 ring pushups. 20 inch box and rings near the floor.
Thanks Lana for the cheer as you walked by me struggling with the rings.

The trick to the rings I can say is to keep everything tight... abs, legs, ass, back. You go soft any place you are toast.
For the box jumps I don't know what to say... I love box-jumps. Its the one thing I think I am good at in crossfit.

April 27, 2012 | Unregistered CommenterKeith W

Hey all CSA types -

If you are looking to split shares or exchange thoughts, check our Join our CSA page which has a link to the CSA forum. That way all requests will be in one place and won't get lost from blog post to blot post!

April 27, 2012 | Unregistered CommenterMargie

In fact, you can find Dave's request there!!

April 27, 2012 | Unregistered CommenterMargie

do 1-3 people want to go golfing on saturday afternoon at marine park golf course? i just remembered i really like golf and i'm looking to do something about it. the only person i know who golfs in ny turned me down like a motel bed.

April 27, 2012 | Unregistered Commentermarco

Tuesday (Max Effort UB)

Incline Bench
45x10, 75x5x2, 95x4, 115x3)
135x1, 145x1, 155 F
(Bar path was a little wonky, this felt very unnatural and very weak.)

Chain Ring Push-Ups
2x8 with the thick chains, 1x4 with the chains plus 4"

Band Resistance Pull-Ups
3x8ish, see video

LTEs
30x8 had to start a client

Then After Palloff TOW with Josh

Today Dynamic Effort LB

Box Jumps from a seated position, up to 38"x5
Kneeling Alter Boys, worked up to 12" x5
Sinle Leg Box Jumps from a seated postion, 24"x3x3e

Speed Deadlifts
205x1x8 every :30 + Red Band Tension

Squat Cleans
140lbs every :30 for 10 minutes

Glute Ham Raises
3x8

Prowler
+90x5 Trips

Dead Bugs, Planks

That was more exhausting to write than do..

April 27, 2012 | Registered CommenterDavid Osorio

DO, please do tell...what is a dead bug, in this context anyway?

April 27, 2012 | Unregistered CommenterStella

can I just say I love the Harrison Bergeron reference. Go Betz.

April 27, 2012 | Unregistered CommenterSameer

Snatch Hang Pulls w/ shrug
3-3-3-3-3
55-105-155-185-205

These fall apart really fast. :)

April 27, 2012 | Unregistered CommenterBilly

Strength Cycle: Texas Method Volume Day

Squat: 285x5x5
Pretty good throughout. 4th rep in the last set got stuck.

Bench: 190x5x4
Way better now that I'm using a little bar speed descending.

Chins: 6, 5, 4, 5, 5

April 27, 2012 | Registered CommenterRob Is

Push press
45x3
75x3
95x3
100x3
105x3

7:00 min. AMRAP
7 pushups
14 box jumps @ 20"

8 rounds even

April 28, 2012 | Unregistered CommenterPeter H.

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