Wednesday
Apr292015

Squat | 4.29.15

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.
e4/8
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AMRAP 5 Minutes:
5 Power Cleans 135/95
10 Push-Ups

Rest 5 Minutes

AMRAP 5 Minutes:
10 Pull-Ups
20 Squats

Post rounds and Rx to comments.

Hello from Kabul, Afghanistan!

Over the last few weeks, David has been emailing with John Nawoichyk, a Lieutenant Colonel in the US Army, currently deployed in Kabul, Afghanistan as an advisor to the Afghan National Army. He wrote David to say that he and his team love CFSBK’s website and workouts. Some edited excerpts from his emails are below:

“Physical fitness is a critical part of our ability to perform our mission, and we have truly enjoyed the challenge that your workouts provide.

Our workout group is truly multinational with members from Australia, England, Germany, Czech, France, Poland and many more. We are a mixture of Coalition Service Members in support of Operation Freedom Sentinel, Afghanistan. I took over as group leader in January when the previous group leader rotated home, and have been using the site since then.  I found your site while searching for a good solid program to follow. Being from New York and having a best friend who lives in Brooklyn, I was drawn to your site for its professional, challenging, and complete workout program. 

Your workouts provide an opportunity to unite in fitness, build friendships, and continue to push ourselves to be better members of our unit.

Attached is a picture from [last Friday].  Every Friday, we do a Hero WOD in order to bond and reflect on those that paid the ultimate sacrifice both home and abroad so we can enjoy our way of life.  Today we did "Blake," in honor of a U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon killed 21 Sep 2010 in Zabul province Afghanistan.  Last week, we did "TK" in honor of MAJ Thomas Kennedy, a very close friend, killed on 8 AUG 2012 in Kunar province Afghanistan. It enhances the workout and allows time to properly reflect. 

Several of us are also an active member of Team Red, White, and Blue. I am an active member of the West Point, NY Chapter here in Kabul. Team RWB’s mission is to enrich the lives of America’s veterans by connecting them to their community through physical and social activity. It is an amazing organization that reaches across all of society through physical fitness. 

Although I have not been to your box, I look forward to one day thanking you in person when I am back in NY. Please keep up the great work, and know that your posted workouts are truly appreciated by us.

_____________________ 
Give John and his team a shout out in the comments!  

Tuesday
Apr282015

Rest Day

April Athlete of the Month: Jay Reingold 

By Chris Fox 

It seems that April showers bring Jay Flowers… (let’s see if that name sticks over Jay-Star?). This fella has been with us a while and has basically tried every offering the we’ve had to date. He may have even tried to lift at Iron Maidens if we let him. Jay is one of our favorite people in the gym—he brings dedication and focus to his training, works on weaknesses, is part of the larger community, and his blog presence is practically unrivalled. Here’s your chance to learn a bit about the blog jokester, a man who is actually a self-described introvert.

Fox: Jay! Glad that we’re finally here and you’re AOM. Tell us how you first started at CFSBK.

Jay: Well, it’s about time! I expected to be recognized for all I bring to CFSBK a long time ago but I guess late is better than never... Anyway, I started in July 2011 with a private Foundations with Jess. I read an article in Runner’s World about CrossFit and was intrigued. I was a runner (hence the magazine) and had just come off a shitty 2010 NYC Marathon and knew I needed to get stronger. I’d previously worked with a trainer and did some strength training while running and it helped with injury prevention and my various “runner’s itises”... I knew I needed help and the Jack LaLanne in Bensonhurst wasn’t going to cut it. I visited the CFHQ main page and was all set to visit CFNYC until I walked by CFSBK on the way to Brooklyn Boulders

Fox: So aside from having the hottest woman in the gym do your Foundations, what about CrossFit made you stay?

Jay: I found at all to be new and great. The instruction in Foundations and in classes was so great that I felt like I was getting a graduate degree in exercise science. The word “Athlete” was very powerful for me, that everyone was treated like an athlete felt great.

Fox: So we hooked you and you stayed, and now the whole family is part of the gym!

Jay: Yeah, I never really considered that I’d buy in to the whole community aspect of the gym but after a while it just started to make sense. Pairing up on racks and bars helped with that since you’re not just off on your own for a class and there’s opportunity to chat and get to know people. There’s always something to learn, dudes and ladies all lift together, and the coaching is really top-notch. All of my proselytizing finally worked and Adelle joined about a year after me. Our son Niko loves hanging around and is starting CrossFit Kids. The gym has become a large part of my family’s life. The sell was actually pretty easy for me. My body changed in that I slimmed down and packed on some muscle, but the icing on the cake was my next marathon. I ran a 3:22 which was a 20 minute PR (!!!) and qualified for Boston in 2013. The movements and logical approach to programming stuff just made sense. 

Fox: Can you tell us a bit about Jay-Star’s alter ego? The guy that isn’t always crushing PRs at the gym? 

Jay: I’m a Brooklyn native. I grew up in Kensington and Bensonhurst and spent a lot of time trying to get out. I lived in Manhattan for a while but eventually ended up back on this side of the river. I work at a marketing firm and spend a ton of time at a desk. It’s challenging work but allows for enough time away from it. Plus, I get to work with friends from college so I enjoy the work environment. Honestly CrossFit is my main hobby. I do like to read and will basically plow through the top of the NY Times best seller lists. Aside from that my main job is to run Niko around to play sports, currently tennis but he was previously super into soccer. I purchased season tickets to the inaugural season for New York Football Club so hopefully he gets back into it a little!

Fox: You’ve done Strength Cycle, Ken's rings class, the Olympic cycle, private training... what goals are you currently working towards? 

Jay: Well my first goal was to improve at the clean. After being told by a not-to-be-mentioned coach that “you’re pretty good at some stuff, but you suck at this,” I’m decent at them now. My current main goal is to improve at gymnastics progressions and work towards headstands, handstands, muscle-ups, etc... That and to have a lift or even a training method named after me. This about programming an entire cycle of Jay-Star Presses, or following the Jay-Star Method... maybe a new burpee version where you flop on your back? It’s a burden since I really just don’t want to disappoint the people but I really feel a drive to inspire the next generation.

Fox: Seems reasonable. Alright, Jokester Jay, last question... what should we look for in a future AOM?

Jay: When I thought about this (since I knew you’d ask), I realized that there are so many people who would be perfect for it. I guess I’ll just say that it should be someone considerate of fellow members and who takes their training seriously. Not like a Mr/Mrs. D Baggy Pants sort of serious, but who works towards progress with a positive attitude and is helpful to other members. I’d also add that the Intros/DROMs portion of each class allows us all to learn a bit about a person’s personality, and I think that participating in that makes a difference.

News and Notes 

  • NEPAL EARTHQUAKE RELIEF: Grace R. has a couple close friends who live in Nepal and they suggested GlobalGiving as the best donation outlet for getting immediate help to those in need.
  • Happy birthday, Scott M.

_____________________
How Many of These Fitness Classes Have You Taken? Clickhole
What Cities Would Look Like If Lit Only By the Stars Wired 

Monday
Apr272015

Press | WOD 4.27.15

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

Performance: 3 x 8
Add about 5% to last week's exposure. Should be at or near 75%.

Post loads to comments.
e4/8
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3 Rounds For Time:
500m Row
12 One-Arm Kettlebell Thrusters Left 53/35
12 One-Arm Kettlebell Thrusters Right

Post time and Rx to comments.


Margie L. (creator and organizer of our Iron Maidens Raw Open!) competed in the SBWC Raw Open Powerlifting Spring Classic 2015 this weekend. Her best lifts were 237# squat, 132.5# bench, and 286# on the deadlift. Kate R. posted a few photos of Margie's last two deadlifts in our Flickr account if you want to see more! Nice job, Margie!!

Rob Is competed yesterday, and hit a 419# squat, 248# bench, and 446# deadlift. Laurent G. also competed, but we don't have his numbers. Congrats to all of you!

Hail to the King at CrossFit Queens Is Next Weekend!

Crossfit Queens is hosting an all-male competition this Saturday, May 2nd. The following CFSBKers are registered. Come cheer on our knights and kings as they discard their fears and put their daily beastly training to the test!

Jay R.
Matt K.
Alex B.
Pierre D. 
Zach H. 
Michael C.  
Karl-Henry C. 

The schedule is here. Check out our event page for the workouts, which were announced last week!

The 7am Cycle of CFSBK's Olympic Lifting Program with Coach Frankie Murray Starts TOMORROW!

We're introducing a 7am Cycle, which starts TOMORROW! 

7am Cycle
What: A 6-week Olympic lifting cycle meeting three times a week with Coach Frank Murray and/or Heather Farmer 
Tuesdays, Thursdays, and Fridays 7-8am from 4/28/15 - 6/5/15
REGISTER HERE
Price: $225 per 3 weeks, first bill due at sign-up and second bill charged automantically ot the card on-file one month later 

This cycle (and the other two) will end with a mock Olympic meet on Sunday, June 7, 2015 at 2:30pm.

_____________________ 
Todrick Hall Remixed Disney Songs as 90s Jams The Huffington Post
Under the Influence: New York Hardcore Noisey 
Girls Ride Horses, Too Bill Starr | CrossFit Journal 

Sunday
Apr262015

Snatch | 4.26.15

Fitness and Performance
Halting Snatch Deadlift + Hip Snatch: 1-1-1-1-1

Work up to a challenging load. 3 second pause at the hip, then snatch directly from the hip. If you have time before class, check out Catalyst Athletic's video of the Halting Snatch Deadlift

Post loads to comments.
e3/8
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Fitness
AMRAP 8 Minutes:
30 Single-Unders
5 Jumping Pull-Ups
60 Single-Unders
10 Jumping Pull-Ups
90 Single-Unders
15 Jumping Pull-Ups
120 Single-Unders
20 Jumping Pull-Ups
...Add 30 Single-Unders and 5 Jumping Pull-Ups per round until time is called.

Be sure to come down fast on the jumping pull-up, no slow negatives.

Performance
AMRAP 8 Minutes:
10 Double-Unders 
2 Chest-to-Bar Pull-Ups 
15 Double-Unders 
4 Chest-to-Bar Pull-Ups 
20 Double-Unders 
6 Chest-to-Bar Pull-Ups 
25 Double-Unders 
8 Chest-to-Bar Pull-Ups
...Add 5 Double-Unders and 2 Chest-to-Bar Pull-Ups per round until time is called.

Post rounds and Rx to comments.


Lauren B. crushing her clean and jerk at 61kg, at the 2015 Liberty Bell Classic yesterday in Philadelphia. Her best snatch was 44kg, for a total of 105kg. This was her first USAW sanctioned meet, and she worked her ass off to get their. Hell yeah, Lauren! Congrats! (See her fighting for her 3rd C&J attempt at 66kg here.)

News and Notes

  • Good luck to Rob Is and Laurent G. who are lifting today between 9am and 2pm at the SBWC Raw Open Powerlifting Spring Classic 2015, right around the corner on 300 Douglass Street. Some CFSBKers will be there to cheer them on, so meet up with them if you can! More on Margie's results tomorrow!
  • We're all excited about CrossFit Kids, but don't forget that Kids Club is still happening on Sundays at 9am. Drop off your kiddos (age 3 to 8) TODAY and we'll keep them occupied with a variety of childhood-enhancing activities! More info here.

The 7am Cycle of CFSBK's Olympic Lifting Program with Coach Frankie Murray Begins Tuesday!

Both the Noon and PM cycles of the Olympic Lifting Program are running, and started last week. If you were on the fence, you can still sign up (details here)! But we're also introducing a 7am Cycle, which starts on Tuesday, April 28th! Details below:

7am Cycle
What: A 6-week Olympic lifting cycle meeting three times a week with Coach Frank Murray and/or Heather Farmer 
Tuesdays, Thursdays, and Fridays 7-8am from 4/28/15 - 6/5/15
REGISTER HERE
Price: $225 per 3 weeks, first bill due at sign-up and second bill charged automantically ot the card on-file one month later 

All cycles will end with a mock Olympic meet on Sunday, June 7, 2015 at 2:30pm.

There's Still Time to Sign Up For "Get Fit or Be Hacking"!

May 2nd is coming up fast and we’re in the process now of finalizing teams, ordering t-shirts, and scheduling waves. We’d love a huge CFSBK turnout of both participants and fundraising prowess! Let’s help kids learn to code!

“Get Fit or Be Hacking” is a hybrid fitness and coding competition on May 2nd to raise money for the New York City Foundation for Computer Science (“CSNYC”). CSNYC’s mission is to ensure that all children in each of the 1,700 NYC public schools have access to computer science. A big focus for CSNYC is supporting programs in economically disadvantaged neighborhoods and promoting interest in software engineering among traditionally underrepresented communities.

The heart of the fundraiser will be a competition happening on May 2nd at CrossFit South Brooklyn at 2pm. It will be composed of two workouts, each lasting 15 minutes. LEARN MORE HERE!

_____________________ 
Courage and Survival Jim Harrison 

Saturday
Apr252015

Squat | 4.25.15

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
Heavier than Wednesday but still light enough to not be a true 5RM. Then, drop weight and perform a heavy set of 5 front squats. Add about 5-10 pounds to last week's exposure. 

Post loads to comments.
e3/8
_____________________

Fitness
3 Rounds For Time:
15 Dumbbell Push Press
21 Kettlebell Swings
400m Run 

Performance
3 Rounds For Time:
400m Run
21 Kettlebell Swings 53/35
12 Strict Handstand Push-Ups

Post time and Rx to comments.

608 and some cool kicks at the OUTWOD a couple weekends ago

News and Notes

There's Still Space in the Catalyst Athletics Olympic Lifting Seminar on May 9 and 10!

Instructed by Kara Doherty and Catalyst Athletics coaching staff, the Level 1 Olympic Weightlifting Seminar is two full days of practicing and training the snatch, clean and jerk, learning progression and correction drills for the snatch, clean and jerk, and foundational exercises for Olympic weightlifting.

This is our Level 1 weightlifting seminar AND the seminar required for the Level 1 Catalyst Athletics Certified Weightlifting Coach certification. You can attend this seminar without the certification process.

Attending the seminar only (no certification). Please select this option when registering. There are no pre-requisites for attendance of the seminar.

Kara Doherty is a 4-time Canadian National Champion and nearly 20-year veteran of Olympic weightlifting. She will be assisted by Catalyst Athletics coaches who are also members of the Catalyst Athletics national weightlifting team.

IF YOU ARE INTERESTED IN ATTENDING, EMAIL DAVID [AT] CROSSFITSOUTHBROOKLYN.COM.

_____________________ 
102-Year-Old Dancer Sees Herself On Film For the First Time
Air Sex: Just Like Air Guitar, But... Well, You Get the Idea GQ 
How to Stop Checking Your Phone Like An Addict Max Ogles 

Friday
Apr242015

Rest Day

Can you squat your dog? Here's Front Desk superstar Jaclyn K. squatting London! 

The Fish CSA is a GO! 

In June, we will launch a weekly fish CSA program with Big City Fish Share. Pickups will be Saturdays before noon. 

Details and registration info will be available on the blog next week, so check back! You can also email Michele at mignyc [at] gmail.com.

The 7am Cycle of CFSBK's Olympic Lifting Program with Coach Frankie Murray Begins Tuesday!

Both the Noon and PM cycles of the Olympic Lifting Program are running, and started last week. If you were on the fence, you can still sign up (details here)! But we're also introducing a 7am Cycle, which starts on Tuesday, April 28th! Details below:

7am Cycle
What: A 6-week Olympic lifting cycle meeting three times a week with Coach Frank Murray and/or Heather Farmer 
Tuesdays, Thursdays, and Fridays 7-8am from 4/28/15 - 6/5/15
REGISTER HERE
Price: $225 per 3 weeks, first bill due at sign-up and second bill charged automantically ot the card on-file one month later 

All cycles will end with a mock Olympic meet on Sunday, June 7, 2015 at 2:30pm.

_____________________ 
How to Properly Spot the Back Squat? Brendan Meyers
You Can't Outrun a Bad Diet Science of Us 

Thursday
Apr232015

Clean and Jerk | WOD 4.23.15

Fitness: Minutes Clean and Jerk
Perform 5-7 reps at the no more than the heaviest weight you used last week. Focus on each rep feeling exactly the same. If you miss 2 reps (or if they're just sloppy), take 5-10 pounds off for the next rep.

Performance: Clean Pull + Power Clean + Hang Clean + 2 Jerks
Work up to a heavy load on the complex.

Post loads to comments.
e3/8
_____________________

5 Rounds Not For Time, or 18 Minutes:
6ea Front Rack Reverse Lunges
8 Dumbbell Bench Press (as heavy as possible)
8 Strict Toes to Bar or Floor Levers

Post time and Rx to comments.

Functional fitness, functional equipment 

  • Happy birthday, Todd T.

#Throwback Thursday

Around this time in 2010, the gym got Internet access and a microwave for the first time.

Coach David asked people if they had any suggestions for the gym, and Joe W. suggested showers, an endurance program, go go dancers, and an Olympic lifting program—we now have three of the four! People also requested slam balls, a bike rack out front, and squat racks. Check.

A bunch of our members also helped out at the Northeast Regional Qualifiers for the CrossFit Open, as volunteer photographers, judges, and score runners. 

Coach Whitney got double-unders for the first time.

Also, Steph P. announced that this was what she wanted to be when she grew up: "bruce springsteenastronautsports commentatorfashion designer." Ariel K. wanted to be a dolphin, and Coach David wanted to be a professional wrestler, then a comic book artist, and his retirement plan was to become a chandelier or a Tyrannosaurus Rex. 

You can’t make this stuff up.

_____________________
Bill Starr 1938-2015 CrossFit Journal
Human Evolution Crash Course
Somebody