Bench Press | WOD 5.12.14

Fitness3 x 5 Linear Progression 
Add 2.5 to 5 lbs to last week. 

Performance: 80% x 4  x 4, then 82.5% x 4 x 4
Rest two minutes between sets. 

Post loads to comments.

For Time:
800m Run
40 Dumbell Reverse Lunges (use about 45% BW)
400m Run

For Time:

800m Run
40 OHS 75/55
400m Run

Lauren B. and Spencer visit Kasten CrossFit in Buenos Aires

Tweet The Deets

We're totally crushing on all you guys and we love to hear what you're up to. Got something of note going on in your life? Let us know! We want to hear about your promotions, events, art, personal victories, discoveries, media campaigns, small government coup d'états, interesting links, and birthdays! We also always love hearing about any CrossFit/athletic-related goals and accomplishments! Send awesomeness to David [at]

For example, Joel Z. has a photography blog that he updates daily. Check it out and make your eyes happy.

Monday Notes and Reminders

  • CFSBKer Juno D.’s friend Jane Seymour is the photo director at Men's Fitness and is looking for real people to participate in a photo shoot. Participants can be male or female, any age, and need to be in great shape. If you’re interested, email a photo of yourself to mfcrossfit [at] and share a few sentences about why you do CrossFit. 
  • There is a new article over Coach DO's blog Inside the Affiliate called "The Organic Affiliate Growth Model." Check it out to learn a bit more about CFSBK's story. 
  • CFSBK Movie Night returns THIS Friday, May 16th at 8:15pm after Open Gym. We're screening Evil Dead and all Brooklyn CrossFit gyms are invited. RSVP over here! 
  • Happy birthday, Michelle B., Rachel J., Peter M., Charmel, and belatedly to front desk super star Ava P.

Strength Cyclers: How'd it go yesterday? 
Standards Worth Having Power Athlete
‘Fed Up’ Asks, Are All Calories Equal? New York Times


Deadlift or Snatch | WOD 5.11.14

Fitness: Deadlift 3 x 3 Linear Progression
Add 5-10 pounds to last week’s number. 

Performance: Power Snatch 80% x 2 x 5
Based off this week's heaviest single.

Post loads to comments.

A) From 0:00 - 7:00
3 Rounds for time of:
10 Power Clean 135/95 (or Deadlift 225/155)
10 Pull-ups 

B) From 7:00 - 14:00
3 Rounds for time of:
10 Kettlebell Swings
10 Alternating Split Jumps (5ea)
10 Push-ups

C) From 14:00 - 21:00
1000-meter Row for time

Zach H. and friends at Cavebox CrossFit in Cali, Colombia

5K Route

You may not be running the Brooklyn Half next weekend and you might not be participating in Coach MeLo's 5K Training Run for the Spartan Sprint this morning after meeting in the annex at 8am... NONETHELESS! If you've ever wanted a 5K route, below is one you can use that leaves from one of your favorite places on earth!


Strength Total Today at 2pm

Coach Jeremy's Strength Cyclers will wrap up their eight-week cycle today starting at 2:00pm. Over 20 lifters will be testing their 1RMs in the back squat, press and deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!
Happiest of Mother's Day to all of our CFSBK moms! 


Clean and Jerk | Front Squat

Fitness: Halting Clean Deadlift + Clean + Jerk
If you have a hard time organizing the pull off the floor, perform the clean from the mid-hang, after the halting clean deadlift. 

Performance: Clean and Jerk 1-1-1, then Power Clean + Hang Clean + Jerk 75% x (1+1+1) x 2
Work up to a heavy clean and jerk in three attempts, then perform two singles of the complex at 75% of today's best lift.


Front Squat

Fitness: 3 x 5 Linear Progression

Performance:  77.5% x 6 x 5
Rest two minutes between sets. You're already pretty warmed up from the cleans, so use the lifting time wisely.  

Post loads to comments.

Pigoen does a handstand in Erg Chigaga in the Sahara Desert

Strength Total Tomorrow at 2pm

Coach Jeremy's Strength Cyclers will wrap up their eight-week cycle tomorrow starting at 2:00pm. 20 lifters will be testing their 1RMs in the back squat, press and deadlift. All are welcome to come by and hang out. Get ready for some massive PRs!

Below is the roster of CFSBKers you can come cheer for: 

Uzef G.
Erica N.
Steve R.
Pablo R.
Nancy H.
Jay R.
Charlie R.
Serene K.
David C.
Sameer P.
Rachel Y.
Janelle B.
David D.
Joe M.
Ariel W.
Jacob G.
Josi S.
Murat A.
Lisa F. 

Tri-State Spartan Sprint Training Tomorrow at 8am

The 2014 Tri-State Spartan Sprint is only three weeks away! On Saturday, May 31st, 25 CFSBK members will head to the Tuxedo Ridge Ski Center in Tuxedo, NY to complete a four-mile adventure race full of obstacles and hills on hills on hills. The team will meet this Sunday, May 11th at 8am in the upstairs annex for an info session followed by a 5K training run. All team members are encouraged to attend! If anyone has any questions, please contact Coach MeLo: Melissa [at] 

Rest Day

Are you ready to have as much fun as Dave F. and Gina G. at Murph this year?

Annual Memorial Day "Murph" WOD and BBQ

Our annual Memorial Day "Murph" WOD and BBQ is on Monday May 26th. The first heat will start at 7:30am and a new heat will run every 45 mins. Everyone must sign up in advance.


For time: 
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

This WOD was created in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. The workout was one of Mike's favorites and he'd named it "Body Armor." It is referred to as "Murph" in honor of this focused warrior and great American, and this workout is dedicated to everyone who has sacrificed their lives in the US Armed Forces. 

What We Need From You:

  1. Sign up for your heat herePLEASE SIGN UP WITH FIRST AND LAST NAME!
  2. We need volunteers to help out on the grill from 11am to 3pm. Email cfsbkfrontdesk [at] with your availability and we'll love you forever.
  3. Through Herondale Farm, we are providing burgers and hot dogs for us and CFSBK will provide beer but we still need condiments, sides, salads, non-alcoholic beverages, and veggie options. Tell us in the comments on the event page what you can contribute!
  4. If you are bringing any guests, tell us in the comments on the event page so we can plan accordingly for meat and beer.

An Ex-Con's Guide To Prison Weightlifting Deadspin
A Brief History Of The Burpee Huffington Post
FiveFingers Maker Vibram Moves to Settle Suit Over Health Claims Wall Street Journal
Which Side of Your Brain is More Dominant?  


Headstands | WOD 5.8.14

Headstand Practice

EMOTM for 12 Minutes
a) 1/2/3 Muscle Ups
b) 1/2/3 Banded Muscle Ups on Low Rings
c) 5 Ring Dips + 5 Pull Ups

Choose one of the above options. The prescribed work should take about 20 seconds to get through so scale appropriately. 

Post total reps and rounds completed to comments.

Was Saturday's AR class a front for sunbathing?
  • CFSBK’s softball team, Las Calaveras, has their third game tonight at the Red Hook ball fields. They are currently 1-1, and they're pretty sure they won last week because they had an CFSBK fan section. Come cheer them on at 6:15pm! 

Yoga for Athletes Tonight at 7:30pm

Coach Whitney's ongoing Yoga for Athletes classes, designed and taught with the CrossFitter in mind, will allow you to start exactly where you are and build a foundation that supports your WODs, weightlifting, and overall quality of life. We'll learn and practice basic postures, focusing on the alignment and action of the body. Through a variety of standing, seated, kneeling, prone/supine poses, and even some inversions, the whole body will be stretched, moved, challenged, and restored. With consistent yoga practice over time, you can expect to increase your balance, improve coordination, develop more range of motion, create control of your breath, and calm the mind. Learn more here.

Brooklyn Half Post-Party Day Drinking Adventure

All of our runners have been training so hard for the Brooklyn Half Marathon and we’re psyched to help them celebrate afterwards. The race is less than 10 days away, on Saturday, May 17. We’ll be honing in on Greenwood Park, a bar and beer garden in South Slope, for post-race ever-so-popular daytime drinking, starting at 12:30pm. We will have a few tables reserved. Spread the word amongst your family and friends! Head over to the event page to see our full list of runners.

What is the word or phrase you most overuse?

Snatch | Back Squat

Fitness: Snatch Halting Deadlift + Snatch
If you have a hard time organizing the pull off the floor, perform snatch from the mid-hang.

Performance: 1-1-1, then 75% x (1+1) x 2 from high hang and knee
After working up to a heavy single in 3 attempts, perform 2 reps of the Two Position Snatch (high hang and knee).


Back Squat

Fitness: 3 x 5 Linear Progression
Add 5 pounds to last week.

Performance: 77.5% x 6 x 5
Rest about two minutes between sets. Use the lifting time wisely and get to work weight within 2-4 warm ups so you can get all your work sets in. 

Post loads to comments.

Keith W. and Nan B. visit CrossFit St. Thomas

  • We still have two rooms available at the hotel that CFSBK booked for Regionals ($139/night with two-night minimum). If you haven't made your arrangements yet or would still like to hop on the Regionals-fun train from May 30-June 1, email our resident cruise director Mare L. directly ASAP at mare [at] 

CFSBK Movie Night with all Brooklyn CrossFit Gyms

CFSBK Movie Night returns next Friday, May 16th at 8:15pm after Open Gym. It's all the same details as usual—bring your own alcohol, fold-up chairs, snacks, and whatever else suits your fancy—but we've added a twist this time by inviting all Brooklyn boxes to join us. We're screening Evil Dead, so come ready to be horrified. RSVP over here! 

Things You Cannot Unsee (And What That Says About Your Brain) The Atlantic
It’s You Words With Lisbeth  
Does Body Language Shape Who You Are? TED


Rest Day

KHarpz at Fight Gone Bad 2013

Last July, Katie Harper moved to Brooklyn from her hometown of Columbia, Maryland to become a student in Long Island University’s physical therapy program. Katie has been an athlete since she can remember, starting with lacrosse as a wee second-grader, eventually dabbling in field hockey and track, and currently holding down the game of racquetball (any challenger on the court is welcome, she says). Though her present journey toward becoming a physical therapist doesn’t leave time for many things other than studying and grasping peoples' calcanei, she found her way to CFSBK shortly after her move, committing to her training and the community almost immediately. If you’ve ever shared a bar with her, you know her pixie shape belies her absurd strength, and that her squat is pretty enough to make anyone drool.

Unfortunately, Katie got injured at the end of 2013 and hasn’t been in group classes during her recovery. Given what she’s studying in school, we were curious to hear how she’s handled her injury and if she had any advice for fellow CrossFitters whose training might have been derailed by a system malfunction. Her thoughts are below.

Notes on an Injury from a Physical Therapy Student who CrossFits

By Katie Harper 

It was approximately mid-December when I first decided to hop on the pain-train. I was nearing my one-year CrossFit anniversary and I was just another young, invincible athlete with PR fever. I was working out more than five times a week, sometimes twice a day. Needless to say, delayed onset muscle soreness was my middle name. Sprinkle in some recovery days here and there and I was good to go for the month. Little did I know, I was one push press away from a partial rotator cuff tear and a long road to recovery. 

As a first year student of Physical Therapy, I should have known better. Sure, I was learning all about pain and inflammation, muscle recovery, and range of motion; but it took until I was lying in an MRI bed to really be impacted by the information. Suddenly, I was in a position where my educational career was on the line, and if I needed surgery to restore my shoulder, I would be set back an entire year in the program. The feeling was terrifying, and I can imagine I am not the only one in this world who has had to put their life on-hold as a result of an injury. I suddenly felt a sense of empathy for those who were in situations less fortunate than I.

It was in this very moment that I realized how important a healthy, functioning body really is and how badly I wanted to do everything in my part to get better. So what did I do? I sought out therapy, took some time off at the gym, and found some alternative forms of fitness. As hard as it was to separate myself from the community that I’ve grown to love, I knew it was the best decision to ensure an optimal recovery. Thankfully, I am happy to say there is finally a light at the end of the tunnel.

Of course, I didn’t arrive at all of these conclusions on my own. In fact, I owe a lot to CFSBK for helping me. From the moment I walked through these doors I noticed there was a different vibe about the gym. Of course, I was continuously impressed with the coaching expertise and instruction. But what I noticed the most was the gym's ability to breed mature athletes, who are committed to lifelong fitness. That is the one principle that I now hold above all other goals. It is not the fact that I can say I did Fran in three minutes once in 1999, or that I squatted 4-hundo one stormy night at open gym; it is that I am physically capable of doing CrossFit or any form of fitness for as long as I want and when I want.

So if there is anything you want to take away from this at all, just hear my advice. If there is something that doesn’t feel quite right, get to the root cause of the pain and address it as soon as possible. Whether it be a soft tissue injury, joint mobility problem, or something else, seek the help you need before it starts to affect your function. If you feel it can be managed inside the walls of CFSBK, awesome. Have a look at that blue and white spotted book hovering over the foam rollers. Kelly Starrett, the Supple-god, will guide you through all the tricks of the trade when it comes to self-maintenance and mobility. Inka and Fidler are pretty fabulous as well!

For those of you who are going through something similar to me, I understand how frustrating it can be. Gains in the gym will be lost from time to time. Trust me, I try to remind myself every day that my biceps won’t deflate like balloons over night. Just think of it as an opportunity to wipe your slate clean and fill it up with new and exciting efficient motor patterns. Doesn’t that sound fun?! So if you’re feeling like you need to reach out to someone, just know that you are not alone. In fact, there are a lot of us out there, perhaps you’ll see us lurking by mob-mat, longing for DROMs and barbell drills. Guilty as charged. 


Pilates at 7:30pm with Kristin H.

Join KH tonight in CFSBK's weekly Pilates class. We'll go over neutral pelvis, engaging the transversus abdominis (say WHAT?), stabilizing the rib cage, and finding good shoulder girdle positioning. Learn more here!
  • HAPPY BIRTHDAY, Coach Jeremy! In case you missed our interview with him last week, check it out and learn even more reasons to appreciate this man.