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Friday
May242013

Rest Day

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Ryan Joyce Takes His Rest Day To the Gym

DH3's Calveras Game Write Up

On Wednesday, the Calaveras improved to 5-1 on the year after "mercying" the Wobblies. The final score was 14-2. The SBK bats erupted, backed by solid defense and another outstanding pitching performance. Scott Jackson and DH3 homered again, and Jessica Bailey smashed an RBI single in the third inning. JMD added three hits before taking himself out of the game with a wrist injury. David Fung and Rebecca C. subbed in right before the game ended. Jess Fox caught the last out of game in left field while the other Fox played a solid 2nd base and added a few more hits.

The next game is Monday, June 3rd. All are welcome to come. If we get 10 spectators coach will buy some beers for all to enjoy after the game.

CFSBK Strength Cycle

We all want to get stronger. That's because we implicitly understand that building strength is the foundation for increasing overall physical capacity. It has been proven again and again that lifting heavy primes our bodies to be more effective and efficient at metabolic conditioning workouts. Strength is the only mode of training that supports everything else we do in the gym and in life. Plus it's pretty badass.

We are offering four 8 week Strength programs that will involve the following:
* Small group training designed to increase your competency with the lifts.
* Consistent and repeated exposure to the powerlifts along a linear progression of weight
* Short and intense complementary conditioning workouts.
* Group discussions on lifting topics including: planning warm-ups, the mental aspect of lifting, and elements of the adaptive response to strength training.
*New PRs.

A Cycle--Novice Cycle 
Jun 3rd - July 19th (8 slots)
Monday, Wednesday at 7pm, Friday at 6pm
Register Here!

B cycle--Intermediate Cycle
Jun 4 - July 21 (8 slots)
Tuesday, Thursday at 7pm, Sunday at 10am
Register Here!

C cycle--Morning Novice Cycle

Jun 3 - July 17 (8 slots)
Monday and Wednesday 6:30am
Register Here!

Cont Ed
Jun 3 - July 17 (4 slots)
Monday and Wednesday at 6pm
Register Here!

Each cycle will culminate in a CrossFit Total on Sunday July 21, 2013.
If anyone is confused as to which cycle they belong in, they can contact Jeremy directly at Jeremy(at)crossfitsouthbrooklyn.com to discuss placement.

Cost
3x Per Week Cycles:

$300 paid upon registration and then another $300 at the halfway point

2xW Cycles:

$200 paid upon registration and then another $200 at the halfway point

A Cycle

What are your all time top 3 favorite TV shows/series?
________________________
Hilariously Ferocious Underwater Dogs
TWU Women's Gymnastics Conditioning
Nadia comaneci-first perfect ten in history (1976 Montreal)

Reader Comments (59)

Sons of Anarchy
The X Files
The Muppet Show

May 24, 2013 | Unregistered CommenterFox

Arrested Development
30 Rock
The Cosby Show

May 24, 2013 | Unregistered CommenterJanelle

Six Feet Under
Freaks and Geeks
Seinfeld

May 24, 2013 | Unregistered CommenterAmy

Sesame Street
The Brady Bunch
The Wire

May 24, 2013 | Unregistered CommenterDeb

Breaking Bad
Mad Men
X-Files

Gilligan's Island(or Isle)
Brady Bunch
Seinfeld

May 24, 2013 | Unregistered CommenterRob F

Freaks and Geeks
Six Feet Under
Breaking Bad

May 24, 2013 | Unregistered CommenterDMak

Twin Peaks!
Battlestar Gallactica
The Wire

May 24, 2013 | Unregistered CommenterLaura

The Wire
Deadwood
Barney Miller

May 24, 2013 | Unregistered CommenterTom

Breaking Bad
Game of Thrones
The Office

May 24, 2013 | Unregistered CommenterJR

Mad Men
The Amazing Race
Jeopardy! (although I often yell at the television when I think I can beat whoever is on the show that night, and my husband looks at me and goes, "LET IT GO.")

May 24, 2013 | Unregistered CommenterStella

The Wire
Mad Men
House of Cards

Sons of Anarchy is up there too

Deadlift - 265x3, 305x3, 340x8 - last one was tough but kept good position.
Press - 115x5, 135x3, 150x5 - was hoping for 6 or 7 here but was kind of rushing to make it into Satuday's WOD with the rest of the class

WOD - made it through the round of 15 just as time ran out

That ended up begin a lot for one hour - WOD would have been a lot easier after recovery squats - as it was I was pretty fried.

May 24, 2013 | Unregistered CommenterDan L

Lost
Dexter
Seinfeld

May 24, 2013 | Unregistered CommenterMattyChm

Law & Order: SVU
Star Trek: Voyager
Doctor Who

May 24, 2013 | Unregistered Commenterasta

6am with McDowell and Melo. Recovery squats: 235x3x3. Also tossed in a set of high bar pause squats at 185x3, just for fun. 84 reps on the metcon at Rx weight. Couldn't breathe on this one. Humidity? Mild chest cold? General end of week malaise? Hip flexor started to ache at the end of the metcon.

May 24, 2013 | Unregistered CommenterPeter

QOTD:

1. X-Files
2. Battlestar Galactica
3. Game of Thrones

May 24, 2013 | Unregistered CommenterPeter

The Wire, Sopranos, Breaking Bad.

May 24, 2013 | Unregistered CommenterBen W

The Wire
Doctor Who
Parks and Rec

And you guys are convincing me I need to check out Sons of Anarchy...

Also, so sad that I can't (easily) watch Jeopardy streaming. One of the few things I miss about old-school tv.

May 24, 2013 | Unregistered CommenterErican

Fraggle Rock
Macgyver
My so called Life

May 24, 2013 | Unregistered Commentercrystal

8am with McDowell, who was AWESOME! at getting me through my barbell anxiety and coaching me through my squats at 122#. For some reason, I had a block at 120# that I had (as of pre-8am class, not broken)...thanks McD for getting me through today!
Squats 3x5 @122!
WOD: round of 12+1 (spoilers, sweetie)

QOTD: this is so difficult...in no particular order
Game of Thrones
Doctor Who
Arrested Development

May 24, 2013 | Unregistered CommenterLindsay S

6am with McDowell and Melissa. Worked up to 145# 3x5 on squats. These felt better than the last two times -- thanks to McDowell for the reminder to keep my core tight. Did the WOD at 63# with some sorry-looking K2Es. Got through the 15 front squats, but probably should have no-repped myself on K2Es more than I did.

QOTD, off the top of my head: Sopranos, Mad Men and the original 90210 (not sure how I was allowed to watch this growing up!).

May 24, 2013 | Unregistered CommenterRebecca C

That was an excellent nap that DO captured. Something about the whir of a flywheel and puts you right to sleep. Can't wait for my students to find this picture.

Make-up post from an excellent class last night. (5:30, Fox + Josh) I am going to seriously miss two-lift Thursday. Went from my most dreaded to most anticipated class over the last five weeks.

Bench with Rich.

[45x5, 135x4, 165x3] 180x5x3. Got some good help from Fox on foot position. (Wider! wider!)
This is a PR for 5 reps.

Cleans with Chris A.

175x2x5, 180x2x3, 185x2x3

Each of these cleans was a PR for a single. I am through the roof with the progress and comfort I've seen on this lift over the last five weeks.

QOD: Arrested Development, QI, 30 Rock

May 24, 2013 | Registered CommenterRyan

Roseanne
Jeopardy
Wheel of Fortune

May 24, 2013 | Unregistered CommenterBecca

Never been to a Friday class before, but I have today off of work. Do I have the option of doing last night's class at the noon class today?

May 24, 2013 | Unregistered CommenterAmy

6am with Melissa
no caffeine before class, I felt extremely sluggish and lacking in explosive power

Bench: 3x5 @ 170
started at 175 and felt that was too heavy, dropped down and was able to finish although my very last rep was at my limit.

Cleans: emotm 2 @ 145#
intentionally kept the weight low to work on my technique, and because my arms felt like molasses. Got some good pointers on form from Mellissa.

QOTD:
the wire
the wire
the wire

May 24, 2013 | Unregistered CommenterAlex C

The Wire
South Park
Always Sunny in Philadelphia

but so much other good shit. I love me some tv.
btw, Ryan was hitting 185s on last night's cleans easily. think 205 would have not been a problem.

May 24, 2013 | Unregistered CommenterChris A.

X-Files
Breaking Bad
Sons of Anarchy
Game of Thrones

Macgyver - Best show ever when I was growing up. Pretty bad show watching it at the age of 31. But he is still my idol.

May 24, 2013 | Unregistered CommenterDave Fung

The Wire
Breaking Bad
Sopranos

(Sons of Anarchy gets honorable mention)

May 24, 2013 | Unregistered CommenterJakeL

The wire
breaking bad
sex and the city

I have been waiting to post my weights on here until I hit my little 60 lb mark and I finally did yesterday on bench press:) Hopefully today I will on back squats too.

May 24, 2013 | Unregistered CommenterBreebree

The West Wing
The Wire
Arrested Development

Oddly enough, I think I am a simulacrum of those constituent parts. Life imitates art I guess.

May 24, 2013 | Unregistered CommenterNoah

top 3:

The Wire
Mad Men
The Simpsons

For Entertainment: Fox News

May 24, 2013 | Unregistered CommenterDH3

Childhood:
MacGyver
Dukes of Hazard
Star Trek Next Generation

Adult(ish)hood
Sopranos
Always Sunny in Philadelphia
Game of Thrones or the Wire - hard to decide

Just signed up for 6:30 lifting with Jeremy EEEEKKK hard decision but I am really sick of my numbers being so off. Especially my squat. I miss my squat. I need my squat. We will see how getting up at that ungodly hour goes....

May 24, 2013 | Unregistered CommenterMel

The Wire, Breaking Bad would be the faves, but for sheer lasting influence I'd have to say

Night Court
MacGuyver
Cosby
Hulk Hogan's Rock 'N' Wrestling

May 24, 2013 | Unregistered Commenterandrew

Wok with Yan
My longest lasting obsession influenced by a tv show. Exciting Food!

May 24, 2013 | Unregistered Commentercrystal

Ahhhh Night Court and Dan Fiedling - Damn that's so good, it should have been mine!

May 24, 2013 | Unregistered CommenterMel

There are tons of shows on here that I've never watched but would probaly love like the Wire, Breaking bad, Game of Thrones etc. I've had a really hard time committing to any tv show for the last 5 years or so.

Seinfeld
Stella
Arrested Development

Although Stella was only around for a measly one season and generally poorly reviewed.. it was the funniest thing I'd ever watched before. So amazingly perfect. I still watch Seinfeld clips online, especially the "Inside Seinfeld" series where they talk about making every single episode.

I should probably look into some drama or something..

May 24, 2013 | Registered CommenterDavid Osorio

Rescue Me
Family Guy
The OC

TFM

And great pic David haha

May 24, 2013 | Unregistered CommenterMatt Krebs

@DO, re: Stella, I was considering "The State" as one of mine, but I think I need to give the comedy slot to Seinfeld.

Seinfeld
The Wire (Breaking Bad is a close second here)
Freaks and Geeks (Just barely beating out Arrested Development)

So I cheated, thats top 6.

May 24, 2013 | Unregistered CommenterTodd

Six Feet Under
Buffy the Vampire Slayer
Queer as Folk (U.S. version)

Just starting Battlestar Galactica and thinking it might push out one of those, though...

May 24, 2013 | Unregistered CommenterBianca S.

Hm, seems unfair to lump a lifetime of tv into one list.

young me:

little house on the prairie, motherfucker
dukes of hazzard
MASH


more nowish:

six feet under
sopranos
mad men

May 24, 2013 | Unregistered Commentermichele

OMG i totally forgot Queer as Folk! That shit was SO THE BOMB when it first came out. It was embarrassing and terrible but so awesome.

May 24, 2013 | Unregistered Commentermichele

7am w/McDowell and Melissa
95 Back Squat
WOD: up to half of the 15/15
Haven't been in to work out in two weeks and it was...not terrible. But my form was awful. My squats were all over the place. Mid-year resolution: never let so much time go by without a workout.
Also, after today's shaking legs during the WOD, I'm starting to reconsider how capable I actually am of completing even half of the Murph. We'll see...

May 24, 2013 | Unregistered CommenterMichelle B.

The Wire
Seinfeld
The Sopranos

Honorable Mention - Chappelle's Show

May 24, 2013 | Unregistered CommenterJay R

Battlestar Gallactica
Twin Peaks
Buffy

May 24, 2013 | Unregistered Commentercharliethechick

Stella! Good call DO. The 20 odd vids they made before the Comedy Central show may take the title for best thing that exists only on the internet, and that includes the GiJoe PSAs
www.stellacomedy.com/shorts.html

May 24, 2013 | Unregistered Commenterandrew

Make up post from noon class yesterday...

Bench Press:
45x5, 65x5, 75x4
87x5x3

This was way easier than anticipated! This was about the same weight I was at before I left for my trip a month ago, so I figured it would be a struggle. I guess eating massive amounts of carbs and doing push-ups is good for something.

Power Clean:
Drills with 22# bar cuz that's all that was left -- huge class!
Warmed up @ 52#, 72#, 82#, and decided to leave it light since it's been a bit and my ankle/foot has been hurting and I wanted to go a little easier on the landings.
2 reps EMOTM for 10 min @ 82# with Coach Fox giving me some great tidbits and pointers.

Notes: feel like my habit is to let the bar get away from me and I end up jumping forward. this time, for the most part, i was pulling it up and back and it came up great. Fox showed me that I was pulling my shoulders back over my hips too early. first stage of the lift is just legs, wait to clear the knees, then stand up and jump. super helpful.

TV:
Parks and Rec
Arrested Development
Lost (watched all seasons, some more than once) and/or Law & Order SVU (had to stop watching when I moved to NYC) and/or House of Cards (new obsession)

May 24, 2013 | Unregistered CommenterWhit H

Noah= 1 part McNulty/1 part Never Nude?

May 24, 2013 | Unregistered Commentercrystal

omg, how did I not mention Buffy?

May 24, 2013 | Unregistered CommenterErican

Back Squats
3x5 #132 ---->ermagerd. I'm dying. Possibly on track to hit my 2 year goal of 140. I swear to god, I will cry tears of complete happiness.

WOD
15+4 - #65. kept it light - my legs are so fried after squatting the last couple of times. I guess that's what happens when it gets heavy.

QOD
This is ridiculous. I watch and have watched way too much television to pick just 3.

And so I will pick the only television show that has ever mattered, or will ever matter, GAME OF THRONES.

May 24, 2013 | Unregistered CommenterShaye

Lost
Star Trek: TNG
Firefly

May 24, 2013 | Unregistered CommenterAvi S.

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