Tuesday
May122015

Rest Day

Do you know how to mobilize your restricted positions? Knowing some basic self maintenance is both a right and a responsibility. If you're still in the dark, check out any one of our weekly Active Recovery classes to increase the tools in your tool box to move and perform better! Coach Fox teaches one tonight at 6:30pm.

News and Notes

  • We will now be offering Open Gym hours on Saturdays from 2-4pm at 608. Get psyched!
  • There's a new post over on Coach David's blog Inside the Affiliate, called "Why Your CrossFit Gym Needs a Front Desk." Those of you who have been with us for longer than a couple years will remember the days before our beloved Front Desk, and probably could have written this article for us. Check it out, and share it with your buddies who CrossFit at places that aren't as cool as CFBSK. 
  • Happy birthday, Michelle B., Rachel J., and Peter M.

Tonight at 7:30pm: Pilates with KH (a.k.a. Cage)

Have you ever been told by a coach or PT that you have a weak core? Are you not sure what "keep your ribcage down" means? Do you suffer from a tweaky lower back after lifting heavy weights? Help is on the way! The Pilates Method can be great "accessory work" for a Crossfitter, not only because it improves flexibility and strengthens the abdominal and back muscles, but mainly because it can help you figure out HOW to use these muscles properly. Come join Kristin Hoesl (KH) in CFSBK's first ever 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. So if any of this sounds intriguing to you, come drop in on!

Schedule: Tuesday nights at 7:30pm upstairs in the CFSBK Annex
Price: Individual classes and 5-packs can be purchased here, or you can use your regular CrossFit group class membership to attend 

Learn more about KH in our interview with her, called "'Mad Abs, Yo!' How Pilates Complements CrossFit, and Getting to Know Kristin H."

Get Hella Strong in 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.

Upcoming Cycle Times and Dates:
A cycle: Beginners, 7pm Mon/Wed and 6pm Fri | Monday May 18th - Friday July 10th
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday May 19th - Sunday July 12th
C cycle: Morning beginners, 6:30am Mon/Wed | THIS OPTION IS FULL
D cycle: Continuing Education, 6pm Mon/Wed | Monday May 18th - Wednesday July 8th 
E cycle: Late mornining, all levels, 10am Mon/Thurs | Monday May 18th - Thursday July 9th
F cycle: Noon with Margie, 12pm Mon/Thurs | Monday May 18th - Thursday July 9th

Each cycle will culminate in a CrossFit Total on Sunday, July 12th.

Class Sizes: Space is limited to 4-8 participants
Class Length: 90 minutes
Cost: 3x Per Week Cycles:
$300 paid upon registration and then another $300 at the halfway point

Cost: 2xW Cycles:
$200 paid upon registration and then another $200 at the halfway point

Group Class/Open Gym/Active Recovery/Yoga/Pilates Add-On Option!
This add-on membership allows our 2x/week Strength Cycle to attend two additional classes per week, outside of the regularly scheduled strength cycle classes. This includes group classes, open gym, and Active Recovery/Yoga/Pilates. 

Price is $100 per four weeks, first bill due at sign-up and second bill ($100) charged automatically to the card on-file four weeks later.

Sign up here.

If anyone is confused as to which cycle they belong in or has any questions, they can contact Jeremy directly at Jeremy [at] crossfitsouthbrooklyn.com to discuss placement. 

_____________________ 
King of CrossFit: Greg Glassman 60 Minutes
Shine Theory, and the Art of Humility Creative Mornings  
Steve Quartz: The Neuroscientist Who Studies What's "Cool" and Why The Guardian 

Monday
May112015

Press | 5.11.15

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

Performance: 3 x 5
Add about 5% to last week's exposure. Should be at about 85%.

Post loads to comments.
e6/8
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For Time:
15-12-9
Power Cleans 155/105
Burpees

Post time and Rx to comments.

10am group class on Saturday in full swing at 608

Introducing our NEW Vegetable/Fruit/Egg CSA: Common Hands Farm 

We're thrilled to announce that we are offering a new veg/fruit/egg CSA in partnership with Brooklyn Boulders. Their provider, Common Hands Farm, will accept members from CFSBK starting immediately. The CSA begins in June. A rep from the farm will be at CFSBK on Wednesday from 6-8:30pm to meet members, answer questions, and sign folks up on the spot.

Pickups will be Tuesdays 6-8pm at Brooklyn Boulders starting June 2. 

Common Hands offers full and half shares, so you have lots of options:  

Full vegetable shares (weekly June-November) are $615
Half vegetable shares (every other week) are $375

Full fruit and egg shares (weekly mid-June-November) are $280
Half fruit and egg shares (every other week) are $140

*Fruit shares consist of seasonal berries and tree fruit, some grown at CHF and some outsourced from other local Hudson Valley farms.

*Currently there are no "fruit only" or "egg only" options. 

Common Hands allows you to pay in one installment (PayPal or check) or two installments (check only.)

To see the options and pricing on their website, visit this page and select "NYC" under "Choose share options below." As with all our CSAs, registration, payment and fulfillment is handled by the farm, not the gym.

Visit their CSA sign-up page to register; the deadline for this season is May 15.

Questions? Email Michele at mignyc [at] gmail.com.

New Fish CSA: Don't Miss Out on the Discout for Early Birds! 

We've got enough interest to move ahead with our new fish CSA with Big City Fish Share. Deliveries will be every Saturday morning starting June 13.

Big City Fish Share, now in its fourth season, delivers sustainably caught, super-fresh seafood from Montauk to New York City. You can sign up for a weekly share of either 1 pound or 2 pounds of filleted fish, littleneck clams, or oysters. Sign up by Sunday, June 7th, and lock in $15 per pound for the whole season.  After June 7th, the price will go back to $17 per pound.

The delivery window will be Saturday mornings, 10am-noon. This is a weekly, not monthly, share.

Customers can sign up for 4 deliveries at a time, and can easily place their orders on hold through the website if they go out of town. Any funds left in your account at the end of the season will be returned to you by check. Expect a good variety of fish, including big-eye tuna, squid, founder, fluke, swordfish, black sea bass, bluefish, porgy, and monkfish.

Any questions? Email bigcityfishshare [at] gmail.com. For general CSA questions, email Michele at mignyc [at] gmail.com.

_____________________ 
Cool Pictures of Cool Sea Creatures Colossal 
The Other Side of Boredom The New York Times 

Sunday
May102015

Snatch | WOD 5.9.15

Fitness: Halting Snatch Deadlift + Snatch Pull + Snatch
Work up to a heavy load on the complex.

PerformanceHalting Snatch Deadlift + Snatch Pull + Snatch 
Work up to a heavy load on the complex. If you have time before class and haven't watched it already, check out Catalyst Athletic's video of the Halting Snatch Deadlift

Post loads to comments.
e5/8
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20 Minutes Not For Rounds of:
8 Each Kettlebell Front Rack Walking Lunges
6 Strict Chin-Ups
4 Wall Walks or 4 Kick-Ups with :05 hold

Post rounds and Rx to comments.

Getting ready to warm up for the Olympic Lifting Seminar yesterday morning

Wondering Where to Go Today?

Turns out, we're STILL hosting the Catalyst Athletics Olympic Lifting Seminar, but in case you missed it, here's where to go today.

We will have an alternate check-in method over at 608, so check in there! 

Sunday (5/10):

11am Active Recovery is CANCELED

597: Catalyst Athletics 10am-5pm | Open Gym 6-8pm
608: Normal Group Classes 8-2pm | Teaser | Strength Cycle Total at 2pm
Annex: 9am Kids Club | 10am CrossFit Preschool | Rings with Ken at 2pm

The Strength Cycle Total is TODAY at 2pm

Coach Jeremy's Strength Cyclers will wrap up their eight-week cycle today starting at 2pm in 608. 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!

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Happy Mother's Day to all our CFSBK mothers! 

Saturday
May092015

Squat | WOD 5.9.15

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.
e5/8
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Fitness
3 Rounds For Time:
Run 400m
24 Kettlebell Swings
12 Push-Ups 

Performance
3 Rounds For Time:
Run 400m
24 Kettlebell Swings
8 Strict Ring Dips 

Post time and Rx to comments.

In case you missed it, there's a new post over on Coach David's blog Inside the Affiliate, called "Elevating the Push-Up," featuring our one and only Amanda Mc.! Check it out, share it with your friendz, fix your form! 

Wondering Where to Go This Weekend?

We're hosting the Catalyst Athletics Olympic Lifting Seminar this weekend, but because of the new space, we don't have to close down the gym as we have in years past (!!!). Here are all the details you'll need today throughout the weekend to make sure you're in the right place.

We will have an alternate check-in method over at 608, so check in there! 

Saturday (5/9):

10am Yoga for Athletes and 11am and noon Active Recovery are CANCELED 

597: Catalyst Athletics 10am-5pm
608: Normal Group Classes 8-2pm 

Sunday (5/10):

11am Active Recovery is CANCELED

597: Catalyst Athletics 10am-5pm | Open Gym 6-8pm
608: Normal Group Classes 8-2pm | Teaser | Strength Cycle Total at 2pm
Annex: 9am Kids Club | 10am CrossFit Preschool | Rings with Ken at 2pm

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What Song Reminds You Of Your Mom? NPR's All Songs Considered 

Friday
May082015

Rest Day

Asta and Rich getting fit post-hacking at last Saturday's event

  • Happy birthday, Harry H.!

Wondering Where to Go This Weekend?

We're hosting the Catalyst Athletics Olympic Lifting Seminar this weekend, but because of the new space, we don't have to close down the gym as we have in years past (!!!). Here are all the details you'll need today throughout the weekend to make sure you're in the right place.

We will have an alternate check-in method over at 608, so check in there! 

Friday Evening (5/8):

Everything runs as normal, with Open Gym in both locations.

Saturday (5/9):

10am Yoga for Athletes and 11am and noon Active Recovery are CANCELED 

597: Catalyst Athletics 10am-5pm
608: Normal Group Classes 8-2pm 

Sunday (5/10):

11am Active Recovery is CANCELED

597: Catalyst Athletics 10am-5pm | Open Gym 6-8pm
608: Normal Group Classes 8-2pm | Teaser | Strength Cycle Total at 2pm
Annex: 9am Kids Club | 10am CrossFit Preschool | Rings with Ken at 2pm

_____________________
Can Music Be Used as Medicine? The Atlantic 

Thursday
May072015

Clean and Jerk | 5.7.15

Fitness: Halting Clean + Hang Clean Pull + Hang Clean + Jerk
Work up to a challenging load on the complex.

Performance: Halting Clean Deadlift + Hang Clean Pull + Hang Clean + Jerk
Work up to a heavy load on the complex. If you have time before class, review Catalyst Athletic's demo of the Hang Clean Pull and the Halting Clean Deadlift

Post loads to comments.
e5/8
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3 Rounds For Max Reps of:
1 Minute Max Calories Rowed
1 Minute Rest
1 Minute Max Double Unders
1 Minute Rest
1 Minute Max Wall Ball 20/10, 14/9
1 Minute Rest

Post reps completed for each movement and Rx to comments.

Margie at the Iron Maidens Raw Open

News and Notes

  • Meet the Veg CSA Farmer Today! Tess from Common Hands Farm, our new vegetable CSA partner, will be tabling at Brooklyn Boulders today from 6:30-8:30pm. If you have questions about the new vegetable (plus fruit and eggs!) CSA program, stop by Brooklyn Boulders and introduce yourself! 
  • Congrats to Spirit and Jared D. on their new addition: Zev Sunny D. came into the world on April 19th, at 8lb, 6 oz. See some super cute photos here!

The Original Iron Maiden: Getting to Know Coach Margie

The Iron Maidens Raw Open was Margie L.'s latest contribution to CFSBK, but it's far from her first. Margie was the third coach on staff at CFSBK, and she is Starting Strength-certified. Back in 2011, she created Tough Titsday, an all-women powerlifting meet. She also started the Herondale and Sol Flower Farm CSA partnerships, and she came up with the Underneath the Hoodie series, penning the first one about Coach Jess. (Coach Noah eventually turned the tables and wrote Margie's.)

Margie is happy to return to CFSBK after a two-year hiatus, during which she earned a masters degree in Wisconsin (and wrote a series of articles for us about why you should join a CSA)—and she's now returning to CFSBK with a bang. Iron Maidens was a smashing success, and in addition to coaching a few group classes, she will also be heading up the F Cycle of the next Strength Cycle. Since many of you weren't around before Coach Margie left, we wanted to provide an opportunity to learn more about her. Read her interview with Kate below!

All cycles of the upcoming Strength Cycle will be posted next week, after the Strength Cycle Total this Sunday at 2pm. 

CFSBK: Hi Margie! It's been a while, but officially: Welcome back. Tell us a little bit about your athletic background. 

ML: As a child, I excelled at slow swimming, mediocre tennis, and above average sit-and-reach scores.

CFSBK: Ah, the infamous sit-and-reach. May it rest in peace. How did you find CrossFit, and CFSBK?

ML: About nine or 10 years ago, I became a gym junkie for the first time in my life. I went to Slope Fitness six ays a week. I frequented the treadmill and elliptical, and religiously toted a Shape or Fitness magazine to consult with on my dumbbell routines.

One day a new trainer there approached me, asked me about my goals and if I wanted to workout. He taught me how to squat and then proceeded to lead me through a tabata squat session. I was impressed with his focus on form and how freakin’ hard it was. So, we started to work together; he kept telling me about getting certified in this thing, which is what we were doing, but I didn’t know was he was talking about. After he moved away from NY and I finally realized “this thing” was CrossFit, I got into the website and tried doing it on my own. That wasn’t very motivating, so I found CFNYC and went through their Elements class. I really loved it and worked out there for a few months until one day Court mentioned there was some guy in Brooklyn who had just started an affiliate. Turned out it was in Park Slope where I lived.

David had just moved from St. Mary’s Park to the Lyceum. After a surprisingly personal email exchange with him, I went to a class. I really dug the vibe David set, as well as the funny little group of members. As he added classes to the weekly schedule (there were only two or three at the beginning), I slowly stopped going to CFNYC in favor of SBK. 

CFSBK: How did you decide to become a coach?

ML: Oh, I just got addicted. To CrossFit, to CFSBK, to the people, to the lifestyle. I was interested in movement qualitynot so surprising given my theater background. I also enjoyed motivating others to discover the athletic side of themselves, as I had. I was very involved with helping David to grow and represent the gym (as were Jeremy and Shane), so it seemed like a natural progression to take on a coaching position. It was fairly informal at first, but as I learned more through attending seminars, reading and practicing, it became a serious focus in my life.

CFSBK: Tell us about starting Tough Titsday, and how that evolved over the years. 

ML: When I first started at SBK, my role models included David, Charmel and, of course, Jeremy. The tone they set had a tremendous impact on the affinity I developed for barbells: push hard, go after it and do it well. I was completely one of the gang, even though I had a minimal athletic background, and often was the only female. Lifting and strongman style work made me feel like a badass. I was a lifelong theater nerd who’d always related to my body primarily as a comedic tool (and repository for chicken sandwiches). Getting stronger was a real departure, and one of the few things I’ve built for myself entirely on my own: no one can put the work in for you. That process imparted a sense of self-possession I’d never experienced before. Ultimately, strength training became more fulfilling than CrossFit.

I think the kind of transformation I went through is common among women for a variety of reasons. I wanted to facilitate, support and push other women to engage with this perhaps unknown part of themselves. Several years ago, there were few women in Jeremy’s Strength Cycle because many were intimidated and didn’t see reflections of themselves over there on the platform. I believed they just needed the right environment, so I created two mini-workshop series for novice and intermediate female lifters. We refined technique and explored the mental fortitude necessary to embrace heaviness. I was very pleased that many of my attendees went on to join Strength Cycle. Their visibility on the platform encouraged even more women to join, and now there are sometimes more ladies there than men.

The other aspect of Tough Titsday was the powerlifting meet, of course. I wrote a bit about that as wrap-up to Iron Maidens, so I’ll stop here.

CFSBK: What took you away from us to Madison? 

ML: After working in the non-profit arts for about 12 years, I was becoming restless. I had developed this real passion for nutrition, particularly pastured animal products (read: former paleo zealot). I befriended some farmers, worked at the farmers markets, explored farm apprentice programs and was sort of the de facto food person at SBK.

Shortly after I left New York Foundation for the Arts in 2011, and I was working more regularly at SBK, I started the Herondale and Sol Flower Farms CSAs. It was a catalytic experience for me. I kind of woke up one morning and said to Jeremy that I wanted to go to graduate school for agriculture. I didn’t know what Agroecology was at the time, but when I found the program at UW-Madison, it really resonated with my sensibilities. In exchange for a free education, I received a project assistantship to develop a consumer education program about the benefits of pasture-based farming for a local non-profit. It was a fantastic vehicle for learning about environmental impacts, grassland ecology, animal welfare issues, the economic structure of our industrial farming system, and how different farming communities operate.

Interestingly, the original driver for my fascination with animal agriculture, nutrition, has become one of the least compelling reasons I believe in the value of pasture-based systems.

So, now I have a Masters of Science in Agroecology. If you want to hire me to develop programming for and/or communicate with your community about livestock agriculture, let me know! 

CFSBK: What is about strength training that has maintained your interest for this long?

ML: I’m still weak.

Introducing: Noon Strength Cycle with Coach Margie

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 adding a new time slot for Strength Cycle, taught by Margie. This class will run concurrently with the other morning and evening Strength Cycles, beginning May 18. The noon cycle is open to all levels, and will follow the standard barbell program: squat, bench press, press, deadlift, and some assistance lifts. It will culminate in a Total to test your one rep maxes in the squat, press, and deadlift. Limited to 6 participants.

When: Monday and Thursday at 12PM | Monday May 18th - Thursday July 9th
Cost: $200/4 weeks; $400 total. You also have the option to add on a 2x/week Group class pass for $100/4 weeks.

The cycle will wrap up with a CrossFit Total on Sunday, July 12, 2015.

REGISTER HERE

Questions? Contact Margie [at] CrossFitSouthBrooklyn.com

_____________________ 
Have you taken Strength Cycle before? If so, what did you gain (besides your gainz) or learn from it? 

Wednesday
May062015

Squat | 5.6.15

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.
e5/8
_____________________ 

"Murph-Ish"

For Time:
800m Run

then,
7 Rounds:
5 Pull-Ups
10 Push-Ups
15 Squats

then,
400m Run

Post time and Rx to comments.

Super Karl swings kettlebells so fast you can barely see them. Photo by Chris H.!

  • SAVE THE DATE: Today's WOD is a good reminder that our Memorial Day "Murph" WOD and BBQ is fast approaching, on May 25th! Heat sign-ups will be available soon.  
  • There's a new post over on Coach David's blog Inside the Affiliate, called "Elevating the Push-Up," featuring our one and only Amanda Mc.! Check it out, share it with your friendz!
  • HAPPY BIRTHDAY, COACH JEREMY!

REGISTRATION IS OPEN FOR OUR NEW FISH CSA! DISCOUNT FOR EARLY BIRDS!

We've got enough interest to move ahead with our new fish CSA with Big City Fish Share. Deliveries will be every Saturday morning starting June 13.

Big City Fish Share, now in its fourth season, delivers sustainably caught, super-fresh seafood from Montauk to New York City. You can sign up for a weekly share of either 1 pound or 2 pounds of filleted fish, littleneck clams, or oysters.  Sign up by Sunday, June 7th, and lock in $15 per pound for the whole season.  After June 7th, the price will go back to $17 per pound.

The delivery window will be Saturday mornings, 10am-noon. This is a weekly, not monthly, share.

Customers can sign up for 4 deliveries at a time, and can easily place their orders on hold through the website if they go out of town. Any funds left in your account at the end of the season will be returned to you by check. Expect a good variety of fish, including big-eye tuna, squid, founder, fluke, swordfish, black sea bass, bluefish, porgy, and monkfish.

Any questions? Email bigcityfishshare [at] gmail.com. For general CSA questions, email Michele at mignyc [at] gmail.com.

WOD Against Cancer at CrossFit Dumbo on May 16

Darren Taylor, the owner and head coach of CrossFit Dumbo wants you to know about an upcoming fundraiser event:

What: "WOD Against Cancer"
Where: CrossFit Dumbo, at 48 Pearl Street, Brooklyn  
When: Saturday, May 16th from 10am-2pm 

CrossFit Dumbo’s members are joining Stephanie Jacobson in the fight to CRUSH Cancer, and will be WODing for pledges to raise money for The Leukemia & Lymphoma Society. They would love for you to join them! 100% of proceeds go to Leukemia & Lymphoma Society. 

Learn more about Stephanie’s story here, and her about her Woman of the Year Campaign here.

EMAIL INFO [AT] CROSSFITDUMBO.COM IF YOU'D LIKE TO PARTICIPATE!

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What It Takes to Beatbox in New York City The Atlantic
Road to Conviction Episode 7: Ground Zero CrossFit