Tuesday
Jul012014

Rest Day

Sun's out, guns out: Nan getting low on her air squats

News and Notes 

  • CSA Update: Village Fishmonger is on vacation this week, so the July fish delivery will be Wednesday, July 9. Meat, eggs and vegetables will arrive as scheduled tomorrow. Email Michele with questions: mignyc [at] gmail.com. 
  • Happy birthday, Eric E., Landis K., and Rachel S.!

PurePharma is Hiring!

Know and love PurePharma’s fish oil, Vitamin D, and Cal/Mag supplements? Well, they’re hiring! PurePharma is looking to hire talented, full-time Territory Managers in New York. The ideal candidate loves CrossFit and has a passion for health and wellness. Sales experience is a bonus. PurePharma is a fast-growing Danish nutraceutical company headquartered in Denmark. Their ambition is to provide the purest and highest quality health supplements available in the market. Their products are naturally produced, scientifically proven, and are designed to improve health and athletic performance. 

To learn more and apply for this position, please send a cover letter and resume along with a 30-60 second video clip (why you're the best candidate) to: Kerri [at] purepharma.com

CFSBK Classifieds

You may have noticed a neat new tab in the bottom left-hand column under Member Resources called CFSBK Classifieds. It's exactly what it sounds like: a specific forum for all CFSBKers to connect with each other on the level of services, housing, employment opportunities, items for sale or giveaway, lessons and classes, programs, etc. 

The Classifieds idea is a result of our desire to find a better way to localize all the resources within our community. Typically people write about these things in the comments section of each day's post, but if someone doesn't see the post that day, they won't necessarily hear about it. Feel free to continue posting in the comments, especially in the interest of drawing people over to the Classifieds tab, where your information will be visible for much longer. It will also be a great way for us to learn more about what you're up to beyond your time at 597 Degraw Street!

Head over there to play around and post (responsibly) to your heart's content! If you have any questions, please email Kate at katharine [at] crossfitsouthbrooklyn.com.

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Retirement Home or Workout Park? Ross Training
Secrets of the Creative Brain The Atlantic
Vasiliy Polovnikov Snatch 190 kg (419 lbs) at 105 kg bodyweight Catalyst Athletics
All Hail the Pink Helmet Posse The Hairpin

Monday
Jun302014

Press | WOD 6.30.14

Fitness3 x 5 Linear Progression 
Add 2.5 to 5 lbs to last week. If there’s still time on the clock then do an additional set. 

Performance77.5% x 6 x 5
Rest two minutes between sets.  

Post loads to comments.
e4/6 
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In teams of 3 with one partner working at a time, complete the following for time:
150 Wall Ball 20/10, 14/9
150 Deadlift 225/155
150 Burpees

Post Rx and time to comments.

Rytas wall-balling in the sun

News and Notes

  • Our WaggyTail Dog Adoption fair on Saturday was a huge success! In addition to everyone freaking out about the rampant cuteness, at least one dog was adopted and a few are now being fostered in CFSBK homes. Thanks to everyone who helped make this event a success. If you're having second thoughts and really need a sweet dog in your home, learn more HERE.
  • CFSBK's softball team, the Calaveras, have a rare Monday night appearance on the Red Hook softball field. Head over there at 6:15 to enjoy the sunset and cheer them on.
  • There's a new post over on Inside the Affiliate, called "Playing Nice and Pulling Your Weight: How to Work With Another Coach," about how our coaches work in tandem during group classes. Check it out, share it with your CrossFit friends!
  • Happy birthday, Emily I.!

Have You Signed Up for the Subway Series Yet?

Another year has gone by, and it's time once again for an NYC affiliate throwdown: the 2014 Subway Series! All NYC affiliates are invited to participate and the affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year. We're mixing things up a little this year, and making this a team competition. Each box will field one 4-person competition team, and any number of additional 3-person open teams. There will be TWO winners this year, a competition series winner, and an open series winner. For more details, check out our post last week.

If you are interested in participating in the Subway Series either as a member of the Competition Team or an Open Team, please fill out all fields in the following form by this Friday, July 4. Coaches will then review the list of interested athletes and their availability and assign everyone to either the Competition Team or an Open Team. Your team will then receive an email notifying you to register for the event.

2014 Subway Series Registration Form

What are you waiting for? Jump on it, and represent CFSBK at this year’s Subway Series!  

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34-Weeks Pregnant Alysia Montano Runs 800 at Nationals ESPN
What Your Drink of Choice Says About You Buzzfeed
What Beauty Looks Like, From Argentina to Vietnam The Atlantic
When Athletes and Coaches Need to Just Give Up Catalyst Athletics

Sunday
Jun292014

Deadlift or Power Clean and Jerk | WOD 6.29.14

Fitness: Deadlift: 4 x 2
Add 5-15 pounds.

Performance: Power Clean + Push Jerk + Split Jerk at 70% x (1+1+1) x 5
Use 70% of Wednesday's number. Buy-in is 1.25xBW clean and jerk.

Post loads to comments.
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5 Rounds for Time:
30 Double Unders
12 Thrusters 95/65
9 Chest to Bar Pull-Ups

Post Rx and time to comments.

KH and Courtney H. representing CFSBK while zip lining in Costa Rica

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Saturday
Jun282014

Snatch | Back Squat

Fitness: Halting Snatch Deadlift + Snatch
If you have a difficult time pulling from the floor, then perform the Snatch from the mid-hang after the deadlift. 

Performance:
1) Snatch 1-1-1

2) Snatch 70% x 2 x 2
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Back Squat 

Fitness: 3 x 5 Linear Progression
Add 5-10 pounds to last week's weight. 

Performance: 75% x 6 x 5
Rest less than two minutes between sets. 

Post loads to comments.
e3/6

Optional DIY Cash Out:
400m Run
30 Kettlebell Swings
20 Burpees
30 Kettlebell Swings
400m Run

KR, Mike W., and Matt: The Three Muske-runners

Adopt a Dog TODAY!

Have a home for a furry, four-legged creature? CFSBK is partnering with WaggyTail Rescue to bring some dogs in need of adoption straight to our door TODAY, from 10am-1pm. Waggy Tail is a not-for-profit group run by tireless and dedicated volunterrs (including our own Robyn O.) whose goal is to rescue, rehabilitate and place dogs in loving, permanent homes. Stop by today and fall in love!

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Want to Make Better Choices? Contrive a ‘Fresh Start’ Out of Thin Air Science of Us
The Sociology of Sorry The Atlantic

Friday
Jun272014

Rest Day

Dan: mid-flight or mid-clean? 

  • Happy belated birthday, Mike B., and happy birthday to Stella Z., Baaaaz, and Everett R.!
  • Tired of watching soccer? The CFSBK Calaveras softball team has a game tonight at 6:15pm at the Red Hook ball fields. Come cheer them on!

Adopt a Dog at CFSBK Tomorrow!

Have a home for a furry, four-legged creature? CFSBK is partnering with WaggyTail Rescue to bring some dogs in need of adoption straight to our door TOMORROW, June 28 from 10am-1pm. Waggy Tail is a not-for-profit group run by tireless and dedicated volunterrs (including our own Robyn O.) whose goal is to rescue, rehabilitate and place dogs in loving, permanent homes. Learn more HERE.

Traveling Without Access to Another Affiliate? 

Henry posted in the comments on Wednesday asking for some bodyweight workouts that align with CFSBK’s programming cycle, since he will be traveling soon. Coach David suggested working on two gymnastics movements that target strength, such as strict chin-ups, HSPUs, or even push-ups, if those are challenging for you. David suggested creating an "A" and "B" day with a warm-up, then strength/skill work followed by some assistance or a WOD. For example: 

A Day
Warm up
General movement prep
Consider jogging or some basic calisthenics 

Strict Chin-Ups
3-3-3-3-3-3-3 

3 Rounds of:
Run 800m
25 Burpees 

B Day
Warm up
General movement prep
Consider jogging or some basic calisthenics 

Handstand Push-Ups
Find the range of motion you're able to press out from and then do
10 sets of 1 rep at that range-of-motion 

10-1 reps of:
Toes to Bar
Box Jumps (use a bench or something) 

A Couple Other Notes From David:
Mix up the conditioning and look around for ideas, such as Googling bodyweight WODs. Alternate the strength bias each time you train. Try to increase the reps or difficulty a little each time. GymnasticsWOD.com and CrossFitgymnastics.com both have lots of progressions and ideas for the strength skill as well as conditioning with primarily body weight.

Have fun! We’ll miss you while you’re gone!

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Sick Freerunning Video feat. Luci Romberg, a Freerunner who CrossFits
Time-Lapse of New Zealand's Night Sky The Atlantic
15 Incredible Human Survival Stories Danger Dolan 
The Worst Thing You Can Say to a Child Athlete Breaking Muscle 

Thursday
Jun262014

"Cindy"

"Cindy"

AMRAP 20 minutes:
5 Pull Ups
10 Push Ups
15 Squats

Compare to 10.31.2013.
Post Rx and rounds to comments. 

15 Minutes Not For Time:
5 Turkish Get Up Left
5 Turkish Get Up Right
300m Row

Post loads to comments.

Coach Whit getting her yoga on in Costa Rica. Check out her 7:30pm class tonight!

Attention: Hail to the Queen Competitors! 

Coach Jess Fox is organizing a training session for all of the CFSBK women who are competing in Hail to the Queen IV. If you are competing, please email her ASAP to let her know at info [at] crossfitsouthbrooklyn.com. If you haven’t seen the event’s WODs or are curious, check out our event page

Throwback Thursday 

On this day in 2009, the following people graduated from Foundations: Julie E., Lisa M., Ben W., Ariel K., Samir C., Joe W., Cloyde M., Samantha H., and Vincent D. The Question of the Day was what is your favorite cheat food (David responded that his fave was 1-2 Diet Cokes a week). And Malcolm S. shared a link to these photos from a recent WOD at the Brooklyn Lyceum. Who knows what might happen today that you’ll remember four or five years from now…

So tell us: What's your favorite "cheat" food?

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Wednesday
Jun252014

Clean and Jerk | Front Squat 

Fitness: Halting Clean Deadlift + Clean + Jerk
Focus on having your weight over your mid foot at the mid hang position. If you have a hard time organizing the pull off the floor, perform the clean from the mid hang, after the clean halting deadlift. 

PerformanceHang (knee) Clean and Jerk (1+1) 1-1-1 then 80%x1x3
Work up to a heavy single on today's complex of a clean from the hang plus a jerk. Then back off to 80% for 3 singles.
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Front Squat

Fitness: 3 x 5 Linear Progression
Add 5-10 pounds to last week's weight. 

Performance: 75% x 6 x 5
Rest less than two minutes between sets. 

Post loads to comments.
e3/6

Optional Cashout: Fartlek Mile

The Littlest CrossFitter

Adopt a Dog at CFSBK This Saturday!

Have a home for a furry, four-legged creature? CFSBK is partnering with WaggyTail Rescue to bring some dogs in need of adoption straight to our door on Saturday, June 28 from 10am-1pm. Waggy Tail is a not-for-profit group run by tireless and dedicated volunterrs (including our own Robyn O.) whose goal is to rescue, rehabilitate and place dogs in loving, permanent homes.   

More about WaggyTail and their adoption process...
Waggytail Rescue was born out of the desire and passion of dog lovers who want to help the "unwanted" and abandoned animals of New York City. Most of the dogs we rescue are the ones that the city shelters don't have the time or resources to rehabilitate, so that's where we come in!

Basically, people pick a dog, fill out an application, and WaggyTail checks their references, etc. which is then followed by a meeting with the dog to make sure it is a good fit! See more HERE.

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A Chiseled Bodybuilder, Frail Clients and a Fitness Story for the Ages New York Times
Single-tasking Is the New Multitasking The Atlantic
Stepping Out: Living the Fitbit Life The New Yorker
7 Places for Bugs: A Guide to Eating Actual Grubs Grub Street