Bench Press

Fitness: 3x5 Across
Perform your fourth 3x5 of Bench Pressing for the cycle. Add 5lbs from last week's exposure.

Performance: 5/3/1 (5 week)
65%x5
75%x5
85%x5+

Add 5-10 pounds to your training max from last cycle

Post loads to comments.
Bench Press e4/6
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Power Clean

Perform 2 Reps on the minute for 10 minutes.
Today's reps should be heavy but crisp. Make sure every bar is racked correctly before fully recovering. Go heavier than last week

Post loads to comments.
Power Clean e4/6

Where's DO?

For the 5th year in a row David will be working as Competition Director for the CrossFit North East Regional.  He is responsible for everything "inside the ropes" regarding the athletes and judges. For the past 3 years we've held the competition at Reebok Headquarters in Canton, Mass and this year they've gone all in and build a permanent floor for the event.  Pictured with David is Jason Ackerman of Albany CrossFit who is the Regional Director (big boss man). Chris Fox will also be on site this weekend acting as a judge for the event. The final events on Sunday will be broadcast live on ESPN2. Get stoked. Below are the individual events for the weekend.

Event 1: "Jackie"
1000m Row
50 Thrusters, 45lbs
30 Pull-Ups

Event 2:
7 Minutes to establish Max 3RM Overhead Squat

2:00 Rest before Event 3

Event 3:
30 Burpee Muscle-Ups For Time

Event 4:
For time:
100 Wall Ball Shots 20/14, 10'
100 Chest To Bar Pull-Ups
100 Pistols
100 Dumbbell Snatches 70/40

Event 5
21-15-9 Reps For time of:
Deadlift 315/205
Box Jump 30"/24"

Event 6
For time:
100 Double Unders
50 Handstand Push-Ups
40 Toes To Bars
30 Shoulder To Overhead with Axle 160/100
90' Walking Lunge with Axle in Front Rack 160/100

Event 7
4 Rounds For Time of:
15' Rope Climb, 2 Ascents
100' Sprint
4 Squat Cleans 225/135
100' Sprint

Which workout looks hardest? Which one would you most want to attempt?
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Coaching The Sumo Deadlift 70s Big
Wagon Wheels TTMJ
Barbell Training and Physical Therapy Starting Strength

Back Squat

Fitness: 3x5 Across
Add 5lbs from last weeks Squats! If your bar speed is starting to creep to a hault or you miss any reps ask a coach to watch your set or advise on possibly resetting your numbers.

Performance: 5/3/1 (5 week)
65%x5
75%x5
85%x5+

Add 5-10 lbs to your Training Max, based on how many reps you got on the rep outs.
For instance if you hit 14+ on the 5 week, 10+ on the 3 week, and 7+ on the 1 week you might make a 10 lb jump. Smaller if less.

Post loads to comments.
Squat e5/12
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15-12-9-6-3 Reps For Time Of:
Dumbbell Burpee Hang Power Clean Burpees
20 AbMat Sit-Ups

Post time and Rx to comments.

The CrossFit South Brooklyn Calaveras
Photo by Jen S

CFSBK Calaveras go 4 and 1

On a windy Mondaynight, the CrossFit South Brooklyn Calaveras improved their league record to 4-1. They continued their three-game win streak by beating "The F-Train Flyers" with a score of 5-3.  Jumpstarted by clutch hitting, the Calaveras took extra bases when they could and turned those extra bases into runs with key hits from Chris Fox, Ben Whitney, and Noble Nolan. A mammoth home run from Scott Jackson gave SBK the insurance it needed late in the game.On defense, SBK flashed the leather. DH3 made a diving catch and threw out two runners attempting to take extra bases. The infield, captained by McDowell, was solid. Jen Stopka got her first action of the season pinch-hitting for Inka Hodes. Asked after the game why the team was experiencing success early on Coach Mohrhauser replied: "It's simple. We bring it in, eat tacos, and practice." SBK plays again next Wednesday, May 22nd at 6:15pm. All are welcome to come spectate.

Check Out the Bioethics Journal Danae works on!

The International Journal of Feminist Approaches to Bioethics (IJFAB) is a biannual scholarly journal that provides a new forum within bioethics for feminist thought and debate. IJFAB aims to demonstrate clearly the necessity and distinctive contributions of feminist scholarship to bioethics.

In April IJFAB officially launched the IJFAB Blog. This new venue will provide an important space for conversation and commentary on issues in bioethics, women’s health, and global justice.

I serve as the managing editor for IJFAB: I orchestrate content, promotion, and have recently helped launch the IJFAB blog.

The CFSBK community may be interested in the IJFAB blog because it features prominent bioethicists, philosophers, and feminists commenting on current issues, such as a post on the recent news coverage concerning hospital cost disparity in the United States, and a post on weight loss and the mentally ill.

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Angela's New Hand, Take Six Practice CrossFit
Nichols & May classic "Mother and Son" skit
The Story Of Frozen Foods
Why Does The Earth Have Deserts?

Rest Day

Bethany's Mother's Day CrossFit Total

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Report: Americans Receive Majority Of Vitamins Through Hair
Pull-Ups! CrossFit Merge
Eye Work as Active Recovery Begin To Dig
Katie Hogan Asks Why Compete in CrossFit Rx Review

Press

Fitness: 3x5 Across
Perform your fourth 3x5 of Pressing for the cycle. Add 5lbs from last week's weight.

Performance: 5/3/1 (5 week)
65%x5
75%x5
85%x5+

Add 2-10 lbs to your Training Max, based on how many reps you got on the rep outs.
For instance if you got 12 on the 5 week, 9 on the 3 week, and 5 on the 1 week you consider making a 5-10 lb jump on your Training Max. If you got fewer then consider making a smaller jump and trying to beat your rep-outs.

Post loads to comments.
Press e4/6
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As Many Rounds As Possible In 5 minutes of:
7 Push Presses, 135/95
7 Kipping Pull Ups or 7 Chest to Bar Jumping Pull-Ups

Post time and Rx to comments.

Rickke, how do you feel after Active Recovery Class??

Simon wants to get you a new Job

My friend, Sky Gellatly, is looking to hire an Account Director to lead Team Epiphany's social media accounts with Nike Women.  It's a pretty incredible position which speaks for itself.  Info below. Sky can be reached at sky(AT)teamepiphany.com - Simon I

Here's a job description.

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Account Director, Social Media

In this role, you’ll be working hand-in-hand with our client’s social media community managers and category directors. As a client-facing Account Director, you’ll not only lead our writers and producers on the agency side, crafting original content and creating monthly social media publishing calendars, but you’ll also have the opportunity to weigh-in on top-level strategy with brand-side category directors. This position will allow you to work across all social platforms: Facebook, Twitter, Instagram, Tumblr, Pinterest, YouTube—and any other emerging platforms in the future; you will also collaborate with the e-commerce team on melding social media publishing with strategic e-commerce amplification.

As an Account Director, you’ll lead the charge on client-facing daily, weekly, and Quarterly Brand Reports (QBRs), ensure that our team is rooting its creative suggestions in sound performance metrics and logic, and collaborate with our agency’s Creative Department to produce compelling assets for our clients. As our category lead, you’ll also have the ability to top-edit all original copy before being sent to the client, and collaborate with our agency partners on shaping the division as a team leader.

Most excitingly, as our client has just completed the creation of a new holistic brand plan, you’ll be on the ground with the Global and North American teams as this plan first unfolds.

As our client has offices in both coasts, there is amply opportunity to co-create with the client in all of their offices. Travel to work with the client will likely be between 25-33% of your time. Team Epiphany has a multitude of other clients, and where and when possible, you’ll have the opportunity to work on other client work that peaks your interest, and that your unique skill set is best engineered for.

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Congratulations to everyone who participated in yesterday's CrossFit Total. Lots of big PR's in the house! Post your results to comments!

Deadlift

Fitness: Heavy 5
Work up to a heavy set of 5. This should be about 5-15lbs heavier than last week.

Performance: 5/3/1 (1 week)
75%x5
85%x3
95%x1+

We are doing a rep out today on the deadlift. Any loss of position terminates the set.

Post loads to comments.
Press e3/6
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In Teams of 2, complete AMRAP in 12 minutes of:
15 Wall Ball 20/10, 14/9
30 Double Unders

Post rounds, partner and Rx to comments.

Fresh air and Chest to Bar Pull-Ups

• There is no Teaser class today
• Happy Mother's Day to all our amazing CFSBK moms! We love you!

Happy Mother's day to all our CFSBK Moms :)

Strength Cycle CrossFit Total Today

Starting around 1:15pm the CFSBK Strength Cyclers will be taking on the CrossFit Total to see how the past 8 weeks of training have paid off. If you love watching people lift heavy weights, come check this event out!  Lifting should go until about 4:30 or so and then folks will head out to Root Hill Burger. All are welcome to attend! The CrossFit Total consists of three attempts at 1RMs in the following lifts: Back Squat, Press and Deadlift

The lifters:
Radhika V, Bev W, David T, Bethany E, Mckensey S, Rahsaan C, Dan N, Brandon C, Corbett M, Colin C, Gina C, Aileen H, Stephanie H, Matt I, Sameer P, Thibault C, Lauren H, Nick P, Clare D, Kabir S, Amanda M, Dave B

Instagram Roll Call!

Are you on Instagram?? If so CFSBK wants to follow you! Post your name to comments and we'll follow you, or you can check us out at crossfitsouthbrooklyn. Maybe you'll find some gym friends on there too!
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Dark Matter: The Matter we can't see
This Dog is better at board sports than you
CrossFit Games Update Show, May 10th