For Time:
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

Post time and Rx to comments.

Strength Cyclers in their post-Total glory

News and Notes

  • Coaches David, MeLo, Noah, and the Foxes are heading to California this week to watch the 2014 CrossFit Games. Catch all the Games' action on ESPN starting Friday from 6-7pm PT, Saturday 5-7pm PT, and Sunday on ESPN2 from 5-6pm PT. 
  • Serious congrats to Endurance Coach Michael O., who stole the record for fastest time around the Prospect Park loop this weekend, at 23:42. ALSO: he is looking for a couple more runners to compete in NYRR's final Tuesday Night Speed Series at 7pm at Icahn Stadium. Email him for more details if you're interested, michael.olzinski [at]
  • Evan R. PR-ed his 10K time at 39:40! 

Want to Learn to Do a Standing Back Flip? 

Now is your chance. Join guest gymnastics coach Ken H. THIS SATURDAY as he takes you through various progressions leading up to doing standing back flips. If you participated in the previous back flip class, feel free to take this one to improve your skills.

Buy-in: Guys: Power clean 125% of your body weight; Gals: Power clean 100% of your body weight
Time: Saturday, July 26th, 2-3:30pm
Cost: $20 

The class is capped at 8 participants, so don’t think twice! Register Here!

Ken Haller's Bio
Ken was a nationally competitive gymnast in Newton, MA and at the University of Michigan. After graduating, Ken coached for eight years at Capital Gymnastics in Northern Virginia where he coached regional and national champions. His students have gone on to be NCAA champions and members of Cirque du Soliel. In searching for an activity to replace gymnastics, Ken filled the void with rock climbing and yoga for the past ten years and recently found CrossFit to round out his training.

Zen and the Art of Crush Week

By David Osorio
Originally posted on 11.16.2011

In traditional meditative disciplines, you aim to cultivate mindfulness in a physically neutral setting. Often the practitioner sits in a comfortable position and tries to bring attention toward their breathing. In yoga, we see a more dynamic approach where rhythmic breathing becomes interwoven with a controlled flow through a series of postures. In both of these instances, the intention is for the pilot to become more tuned in to the "now."

In CrossFit, we achieve something very similar through a very different approach. During an intimidating lift or difficult conditioning piece, you're forced to deal with the moment at hand. The high discomfort level of what we do takes that moment and amplifies the physical inputs to the point where you can't help but focus on what's happening. You know this intuitively and it's why you get nervous before a 500m erg test or 3 Rep Max back squat attempt. You know that once you start, you'll be forced to deal with the "now" until it's all over. Every second gets dragged out and every moment to rest or doubt yourself becomes amplified against what needs to get done.

Take this opportunity to set your intention for the approaching workouts. Whenever you find yourself deep in the agonizing "now" embrace it and stay on task. Don't look around the room to see where everyone else is, don't check the clock to see how much time has gone by, and don't make excuses to try and avoid what you're feeling. Just keep fighting the barbell up or chipping away at reps until you've completed the task. If you lose focus and get derailed, don't let it mess with your head, just come back pushing harder. Remember, you're here to get stronger, both physically AND mentally.

Enjoy Crush Week, which starts TODAY!

Mighty Strength Cyclers: How did your Total go yesterday??

Love People, Not Pleasure New York Times
Price of the Platform Bryan Krahn
How Colors Smell The Atlantic
Emotions of CrossFit


Deadlift | WOD 7.20.14

Deadlift: 1-1-1-1-1
Attempt to set a new 1 Rep Max.

Post loads to comments.

Partner WOD
In teams of 2, alternate rounds to complete 3 rounds each of the triplet:
300m Row or 270m Run
20 Box Jump 24/20
10 Overhead Squat 135/95

Post time and Rx to comments.

Chris A. cleaning like a boss 

  • Good luck to CFSBK's Weightlifting Coach Frankie Murray who is competing in the USA Weightlifting National Championships in Salt Lake City today. Check out the live stream here. Coach Frankie will be lifting around 5pm EST.

Strength Total Today at 2pm

Coach Jeremy's Strength Cyclers will wrap up their eight-week cycle today starting at 2:00pm. Almost 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! The roster of our hella strong lifters is below:

Pablo R
Bree P
Ariel C
Genevieve H
Amy M
Robyn O
Erica N
Stella Z
Ruth P
Melissa L
Charlie R
Dave D
Rob U
Pigeon K
Michelle B
Adele M
Nicole A

We Tell Kids to ‘Go to Sleep!’ We Need to Teach Them Why New York Times
10 Ways Sitting Wrecks Your Body How Stuff Works
What Would It Take to Stop AIDS by 2030? The Atlantic
Omega-3 Fatty Acids May Reduce Risk of Lou Gehrig’s Disease Harvard School of Public Health


Snatch | Back Squat

Fitness: Snatch
Work up to a heavy snatch for the day. If you a hard time with the first pull, then perform the snatch from the hang.

Performance: Snatch 
Work up to a heavy snatch for the day.

Back Squat 

Fitness: 3-3-3-3-3
Establish a 3 Rep Max. Start your first attempt at or near your last 3x5 weight.

Performance: 1RM Test
Warm up to 80% for a single then: 
100%x1 (this would in fact be a new 1RM) 
105% + if still moving 
Remember to use the same theoretical max you've been using all cycle. 

Post loads to comments.

Come watch our fabulous Strength Cycle ladies with Coach Jeremy tomorrow!

Community Announcements

  • Congrats to our beloved Cruise Director Mare L. on getting MARRIED last night! 
  • Tomorrow is our favorite masseuse's last day in Brooklyn. Inka H. is moving to Maine and we will miss her dearly!
  • Congrats to Serene, who squatted 315# on Thursday and moved to first place on the women's leaderboard. Check it out here!

Bend, Stretch, Mobilize, and Stand on Your Hands

  • Yoga for Athletes with Coach Whitney at 10am.
  • Active Recovery at 11am and 12pm with Coach David.
  • If you signed up for Ken H.'s handstand class, remember that you're meeting today from 2-3:30pm!

Strength Total Tomorrow at 2pm

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

The True Cost of a Burger New York Times
Red Panda Does Muscle-Ups
The Serene Beauty of a Blooming Flower, in Gorgeous Time-Lapse Footage The Atlantic


Rest Day


Watch Kacy Catanzaro absolutely crush the "American Ninja Warrior" obstacle course

  • Happy birthday, Tedra M.!

Warm-Up Strategies For Developing Kipping Pull-Ups

By David Osorio 
Originally posted on 11.4.2011 

Below is a plan to start incorporating regular kipping pull-up skill work into your warm-ups. Like any other skill, you'll need regular practice to develop mastery of the movement. That being said, don't go overboard with this—I wouldn't be swinging on the bar more than four times per week. The progression below is broken into three steps based on your skill level. Don't advance to the next step until you've mastered the previous one. This may take several weeks so be patient!

Level 1, The Kip Swing: Add 5-8 Kip Swings before each set of pull-ups during warm ups, or add 1-2 sets of kip swings when you finish warming up. Progress to Level 2 after you can consistently string these together with a nice "pop" on the back end.

Points of Performance

  • Make sure you've got the right grip. If your palms feel like they're being pinched you need to readjust.
  • Always start from a static deadhang with a tight body and active shoulders. 
  • The kip should feel fluid and springy. Try to ride the momentum you create.
  • Before moving to Level 2, ask a coach to access your kip swing.


Level 2, The Dynamic Pull and Mature FinishNow that you've mastered the kip swing and have found the weightless "pop" on the back end, try to reopen your hip and get over the bar. Make it your goal to use momentum, not pulling strength to finish the pull up. When you get over the bar, hold the top for a 2-count. This will help you establish a mature finish position. Lower yourself down and reset. 

Points of Performance

  • Don't slow down your kip swing before you attempt to get over. This is a common mistake. A bigger kip will make the pull-up easier.
  • You'll have to reset after each rep. Kip swing > Dynamic Pull-Up > Hold over the bar for a 2-count > lower down and start over.
  • You haven't completed this step until you can consistently get over the bar in one fluid motion. Any stalling, slowing down, or extra little kicks to get over constitute a work in progress on Level 2.
  • Have a coach look at your progress before moving to Level 3.


Level 3, Stringing Them Together: Now that you can kip over the bar you need to work on linking them together. If you've been diligent about holding the top of the pull up, you'll have plenty of time to work on pushing away back into your kip swing. Once you can link two together, incrementally add reps until you can link 10 together. Watch the video at the bottom of this article to see this in real time. 

Points of Performance

  • You don't need to lose the momentary pause at the top of the pull up. In fact, the ability to do this indicates that you're all the way over the bar. Sometimes folks develop a kipping pull-up and need to reach with their chin to get just over the bar—but this is not a complete kipping pull-up. Try to get the bar to neck level.
  • This step is all about timing and rhythm. If you lose your balance or develop a pendulum swing, stop and reset.
  • Be patient! Developing your pull ups is going to take some time. The good news is that it's MUCH harder to get from 0-2 kipping pull-ups than it is to get from 2-10, so once you find your rhythm it's just a matter of consistent practice to pile on the reps.


Watch these videos (Kipping Pull-Ups Part 1 and Part 2) to see some of these progressions broken down. As always, ask a coach if you need any help with these steps!

Words Radiolab
Stalking the Shadow Universe New York Times
Brooks Falls: Brown Bear & Salmon Cam Explore
Greasy Food, Joint Pain, Being Obsessive Compulsive, Training Well, & Enjoying Life Catalyst Athletics


WOD 7.17.14

At 0:00
30-20-10 reps for time:
Kettlebell Swings 72/53
Push Ups 

at 15:00
21-15-9 reps for time:
Dumbbell Thrusters
Pull Ups or Jumping Pull Ups 

At 0:00
9-6-3 reps for time:
Muscle Ups
Squat Clean Thrusters 155/105 

At 15:00
21-15-9 reps for time of:
Pull Ups

Post time and Rx to comments.

Kayleigh is in Park City, Utah and after scaling a 10,000 ft. mountain, she realized, "I'm wearing my CFSBK shirt and I'm really high up—I should try a pistol." Get it, girl! And come home to us soon!

Erik Kolb Update

Last week, we made the sad announcement that one of our members, Erik Kolb, died at the end of May. Many of you reached out and asked how you might be able to help, and Shawn S. did some research and discovered that Lafayette College (where Erik went to college) has a memorial scholarship set up in Erik’s name. Should you feel so inclined, there are three ways to donate: 

1) Go to their online donation page and put Erik’s name into the "in memory of" section of the form.
2) Send a check payable to Lafayette College with "in memory of Erik Britton Kolb" in the memo field to: Development Office, Lafayette College, Box 3000 Easton, PA 18042
3) Call the development office at 610.330.5034 and give them your credit card information and specific fund instructions over the phone. 

Lafayette will send the family notifications of any donations made. Thank you, Shawn!

Upcoming Competitions

Interested in putting your CrossFit training to the test? Consider signing up for one of the following competitions:

2014 Subway Series
Registration is still open for all four of the Subway Series events. The first one takes place on Sunday, August 3rd at CrossFit LIC.  More information can be found on the event page.  

Flex on the Beach—Long Beach
Teams of 4 athletes complete 3 WODs on the beach Saturday, 13 September 2014. Each team consists of 2 men and 2 women. Rx’d and Scaled divisions available. Additional details can be found here.

If you are interested in competing, please email Coach MeLo, at melissa [at]

Run a 10K Time Trial Tomorrow Morning

Calling runners with advanced or elite development goals! CFSBK’s Endurance Coach Michael O. is pacing and recording a 10K for time with CFSBK marathon-athlete Evan R. this Friday at 6am in Prospect Park. This is a peak of 10K training to test sustainable speed and power before entering a NYC Marathon training program. If you have any big marathon goals (i.e., sub-40:00 10K time), consider joining these gentlemen tomorrow morning to set a great benchmark for your marathon journey.

When: 6am SHARP for warm-ups tomorrow, Friday the 18th
Where: Prospect Park Grand Army entrance

If interested, you must e-mail michael.olzinski [at] to let him know you’re coming. 

Train Like a German Soccer Star New York Times
Ample Hills Gowanus, Brooklyn's 'Ice Cream Paradise' Eater
Butt Wink Is Not About the Hamstrings Dean Somerset
How Coolness Defined the World Wide Web of the 1990s The Atlantic


Clean and Jerk | Front Squat

Fitness: Clean and Jerk
Spend 15 minutes working up to a heavy clean and jerk. If you have a hard time organizing the first pull, then perform the clean from the hang. 

Performance: Clean and Jerk 1-1-1
Warm up and take three attempts at a new PR.

Front Squat

Fitness: 3-3-3-3-3, Establish a new 3RM
Start your first attempt at or near your last 3x5 weight.

Performance: 1RM Test
Warm up to 80% for a single then:
100%x1 (this would in fact be a new 1RM)
105% + if still moving
Remember to use the same theoretical max you've been using all cycle. 

Post loads to comments.

Jenna J. loves her Herondale Farm eggs!

  • Happy birthday, Shawn T.

Eggs for Sale + CSA Pickup Tonight

Herondale Farm eggs will be available for purchase today from 6-8:30 during the CSA pickup, $6/dozen. Please bring small bills. Veg and flower pickup is also tonight, as usual!

Want to Get Better at Handstands? 

Now is your chance. Join guest gymnastics coach Ken H. THIS SATURDAY as he takes you through a 1.5 hour class working on handstands, arm balances, walking on your hands, headstands, and other fun balances that engage your core.

No need for prior need for handstand experience! Just the desire to practice being upside down.

Time: Saturday, July 19th, 2-3:30pm
Cost: $20 

The class is capped at 8 participants, so don’t think twice! Register Here! 

Ken Haller's Bio
Ken was a nationally competitive gymnast in Newton, MA and at the University of Michigan. After graduating, Ken coached for eight years at Capital Gymnastics in Northern Virginia where he coached regional and national champions. His students have gone on to be NCAA champions and members of Cirque du Soliel. In searching for an activity to replace gymnastics, Ken filled the void with rock climbing and yoga for the past ten years and recently found CrossFit to round out his training.

Wyclef Jean / Jennifer Hunter-Marshall Music Video CrossFit
Understanding CrossFit and the Intensity Prescription The AF Project
Seriously, Stop Refrigerating These Foods Healthy Body Buzz
A Colorful Time-Lapse of the World's Largest Balloon Festival The Atlantic (!!!)


Rest Day

July Athlete of the Month: Janelle Barth

We're back, with another addition to your favorite series: Athlete of the Month! Janelle has been quietly and consistently improving since she walked through the roll-up gate at CFSBK two years ago. Her calm approach to the bar and her willingness to push her limits have had her knocking on the AOM door for a while now. Plus, jello shots. Read on for more about another standout SBKer!

Fox: Hey Janelle, congrats on being an Athlete of the Month! Starting from the beginning, when did you first start CrossFit? 

Janelle: I started at CFSBK in January of 2012. I had already been doing some CrossFit WODs with a trainer I was working with at the time who was a CrossFit enthusiast. She also introduced me to barbell training and I was into it but had a few nagging injuries. Mike and Noah (Janelle’s hubby and brother-in-law, respectively) had just finished a Foundations cycle with you and Jess and urged me to give it a try. I was looking to learn to perform the movements properly and possibly join South Brooklyn so I scheduled a PT session to test out of Foundations. Honestly I was intimidated and thought it was a real possibility that I wouldn’t pass the test out and have an excuse to not join. But as fate would have it, I passed. I started with a 2x/week and quickly moved to 5x/week. 

Fox: As I recall, I had the pleasure of doing your test out session. It’s great that your previous trainer introduced you not only to the conditioning aspect of CrossFit, but also to the barbell lifts. You’ve been training pretty consistently since you started with us. What is it about CrossFit that strikes a chord with you? 

Janelle: At first it was the attention to detail and the coaching. I liked CrossFit but wanted to move well and not be injured. The gym quickly became my community though, and that’s a large part of why I keep coming back. Previous to SBK, I’d been involved in a bunch of sports leagues while I lived in Pittsburgh, PA that provided a social outlet and I was missing that. I’m the type of person who can be nervous as the “new girl” but at CFSBK I felt at home right away. It felt like I’d found my people. I slowly started enjoying some of the social events and making friends, making jello shots helped with the latter. Now almost three years later I have strong friendships through the gym. Just chatting on the mat is a nice part of this place. There’s always a coach's set of eyes on you, paying attention and motivating you. I also like the tangible aspect of fitness in CrossFit. Strength cycle really taught me the value of journaling so I can tell you that my first squat exposure in Strength was at 95 pounds, and after my third time through the program, I hit a 200 pound PR at a total. Strength cycle is a great way to experience a different part of the SBK while still being a part of the community. I see myself bouncing back to it in the future. 

Fox: Doubling your squat in a few months is amazing! I remember, as do many of us I’m sure, the first year you and Mike brought those jello shots. You guys won a lot of people over that night. You mentioned sports leagues, what did you play? 

Janelle: Those jello shots are so tedious but totally worth it! More like what didn’t I play. I was on teams for flag football, volleyball, kickball, softball, you name it. Not to brag but, I was pretty good. Teams would poach me as a ringer. I was kind of a big deal (laughs). I did that stuff as much for the sport and fitness as I did for the social aspect. I don’t play anything anymore since CrossFit fills that role, but I have recently joined a Jack Rabbit running group in the city. After a few strength cycles I wanted to get back to a more diverse level of fitness so I’m doing a few group classes a week in addition to the running group. I’ll be doing my first race in three years this fall. 

Fox: I really like the idea of you fielding offers from competing dodgeball teams! Tell us a little about you outside of the gym. Where are you from, and what do you do outside of the gym? 

Janelle: I grew up in Wheatley Heights, Long Island and had a seemingly idyllic childhood. My sister and I are first-generation American children of a Trinidadian dad and a Croatian mom. Our parents went out of their way to provide us a cookie-cutter life but I still always seemed to feel out of place. I really didn’t feel like I fit in anywhere until I went away to camp. I spent my first summer at Incarnation Camp in Connecticut when I was 12 and then every summer after until I eventually wound up working as a counselor there. That place was and still is so special to me. It’s where I met Mike and where we actually had our wedding. Our first “date” was a Scrabble game at camp, and he’ll tell you he let me win. Funny thing though is he still hasn’t beat me! As far as what else I do there’s actually a lot at the moment. Since I’m between jobs, I’m using the time to improve my skillset. I’ve worked as an operations manager in a few fields but truly enjoy early childhood development and education. My passion is improving the lives of kids. I like to bake and knit for fun, and Mike and I love to explore the world both abroad and locally. On our to-do list for this summer is to walk across every bridge in New York City. It’s a great way to see a new neighborhood and experience the food and art it has to offer. Further from home I’d have to say that my favorite trips so far have been a cruise we took to the Panama Canal, which really can’t be described it was so amazing, and our honeymoon in Hawaii. The Big Island was the best. We went from the rainforest to the mountains in the same day. The constellations we saw on that mountain will stay with me forever. 

Fox: That trip sounds amazing! As does the idea of getting to new parts of the city and walking the bridges. Great stuff, Janelle. I have my last stock question for you. What should we look for in a future Athlete of the Month?

Janelle: Someone who is coachable and willing to get outside their comfort zone. I remember gulping when I saw the number 170 on the board for my squats in Strength Cycle. I was nervous but I trusted Jeremy so I did it. That’s a good place for people to go sometimes. That and someone who takes care of the space and equipment. Put your dumbbells and plates back where they came from, people! 

Why So Many Kids Can’t Sit Still in School Today Washington Post
Recovery and Mood After Exercise: Do Carbs Make a Difference? Breaking Muscle
32 Pictures That Will Change the Way You See the World BuzzFeed