Take 15 minutes to work up to a heavy set of 5 reps.

Post loads to comments.

Half "Angie"

50 Kipping Pull-Ups
50 Push-Ups
50 Sit-Ups
50 Squats

Post time and Rx to comments.

Thanks to everyone who came out to the "Brooklyn Get Down" this weekend! The event was a big sucess and will become an annual event at the gym.

  • There's a new article on Inside the Affiliate about our Good Training Habits article. Check it out and share it with your CrossFit friends!
  • We have a bunch of olympic lifting shoes that were left behind! We've pulled them from the closet and are holding on to them. Check out the Flickr for pics of all the shoes! If you can't make it into the gym please email cfsbkfrontdesk (at) to digitally claim them before they're eventually recycled. We can't accomodate the volume of shoes that has gradually accumulated from our awesome, proactive and slightly taller oly shoe clad members. Stay tuned for notes on a new system moving forward. 
  • Don't forget to submit your 14.3 scores to the CrossFit Games site by 8:00pm today!

Where's Coach Josh?

Many of you have noticed that Coach Josh hasn’t been in class with us lately. He has moved on to pursue new opportunities and adventures in his career as a CrossFit coach. He is now coaching at Brick CrossFit in the city. I wanted to take an opportunity for all of us to collectively wish him well on his new endevour.

Josh started coming to the gym almost four years ago and quickly became one of our top athletes. He was Athlete of the Month in April of 2011, for all the right reasons—his humbleness, willingness to be coached, and desire to be better. He’s incredibly hardworking, with years of experience, and I’ve heard from many of you and seen on your blog posts that his cues and coaching have made a world of difference in your training. His strength and dedication has inspired all of us to also be better, best of luck to Coach Josh moving forward!

Pilates for 14.3

Is your lower back fried from 14.3?  Come on down to Kristin's Pilates class Tuesday night at 7:30 and fire up that anterior chain!  As always, we'll focus on working the abdominal muscles, practice pelvic stabilization, and do some flexibility work.  Click on the link HERE to purchase a class, and we'll see you tomorrow!  Mad abs, yo.
xo, KH (Cage)

Sweat and Sobriety CrossFit Journal
Gut Microbes Respond within Days to Major Diet Changes Scientific American


WOD 3.16.14


Performance: Work up to a heavy single deadlift

: Work up to heavy triple deadlift

Post loads to comments.

*If you came yesterday and got your deadlifts in you'll work on the following triplet instead:

12 Minutes NFRs of:
10 reps per leg dumbbell reverse lunges
20 Calorie Row
:30 L-Sit Hold


For Time:
Run 5K

If you've got a stopwatch, bring it! We'll be running the following route


Post time to comments.

What are these CFSBK show shoe'ers so excited about? Maybe it's the our awesome Flickr account!

  • Good luck to Ryan J and Todd C who will be competing in an Olympic Weightlifting meet today in Garden City NJ. Resident oly lifter Jake L will be helping them warm-up and hit their lifts. This will be Ryan's first meet and Todd's second.
  • Thanks to everyone who came out to the Brooklyn Community Foundation's Brooklyn Get Down event last night. They sold about 120 tickets and we had a great time!

Yoga moving to 7:30pm

Effective this week Yoga for Athletes with Whitney will be moving from 6:30pm to 7:30pm on Thursday evenings. Come down and get your OM on a little later in the evening!

Programming Note

Due to the Open, we'll be extending the current cycle a few weeks so we don't wind up Crushing or Backing Off in the middle of it. For the next few weeks we'll follow a similar template to the current cycle, with a Back Off week starting on Monday, 3/31.

CFSBK Endurance at Red Hook Today

Hey athletes!  If any CFSBK'ers would like to sweat it out on the track today, feel free to come by our endurance session at the Red Hook Track. Interested athletes should show up at 9:45am to support the endurance athletes finishing up and then take on a 8x400m set with Mike O's guidance.
Here is a description of the planned workout for the day.

Also, GOOD LUCK to Aileen H. and Evan R. who are running the NYC Half-Marathon today.  Just getting the season started.If you are racing and we missed you please post your results to comments.

Brent Fikowski's 151 rep 14.3 performance CrossFit
I’m A Man Who Knows What He Wants And Goes After Something More Realistic



Performance: Work up to a heavy single deadlift

: Work up to heavy triple deadlift

Post loads to comments.

Open Workout 14.3


8 minute AMRAP:
10 deadlifts, 135 / 95 lb. 
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.

15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb. 
15 box jumps, 24 / 20 inch

This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Each time the Athlete returns to the deadlift they will be responsible for loading their own barbell to the next appropriate weight. The same barbell must be used for the entire workout, and the Athlete may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.

Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed plus your tiebreak time (see below).

Special Tiebreak
In this workout, we are using a special tiebreak method. At the end of each set of 15 box jumps time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the time of the last completed sets of box jumps.

Tired of watching elite CrossFitters crush this workout? See DO's 14.3 video submission as a refreshing change of pace!

The Brooklyn Get Down Tonight starting at 8pm!

CFSBK is hosting a party/fundraiser for the Brooklyn Community Foundation. The proceeds from this event will benefit local non-profit organizations. The event will honor CFSBK for our Fight Gone Bad contributions to the local community. All are welcome to attend for drinks, food and dancing. BCF is offering two levels of tickets -- $30 "Rookie" admission which includes 2 tickets that can be used for drinks or raffle entry and $55 "Pro" admission with 10 tickets for drinks/raffle entry.  Both levels are specially discounted for CFSBK members. 

Purchase Tickets Here


Rest Day

Check out Rob I's best lifts from the recent Powerlifting meet CFSBK sent a team to. Strong work, Rob!

  • Don't forget that tomorrow CFSBK is hosting the Brooklyn Community Foundation's "Brooklyn Get Down" party and fundraiser. If you're going to drink this weekend, it might as well be for a good cause!
  • 14.3 has been announced! Are you happy you practiced your box jumps? What is your plan for this workout?

Last day to take home your shoes

CFSBK has a shoe problem. As many of you have noticed the oly shoe situation in the coat room is out of control. Today is the last day to remove your shoes before we remove and eventually recycle abandoned oly shoes. If you can't make it to the gym, please email cfsbkfrontdesk (AT) and we'll label and put your shoes aside.

Sign up for Strength!

There are a few slots left in Coach Jeremy's upcoming Strength Cycles, if you want to dedicate some time on your strength, strike while the irons hot.

Strength Cycle A: Novice PM
Dates: March 17th, 2014 - May 9th, 2014
Schedule: Monday, Wednesday at 7pm, Friday at 6pm

Register here (Only 4 slots left)

Strength Cycle C: Novice AM
March 17th, 2014 - May 7th, 2014
Monday and Wednesday 6:30am

Register here (Only 1 slots left)

Both cycles will wrap up with a CrossFit Total on Sunday May 11th, 2014.
How to Clean Your Smelly Workout Clothes Properly lifehacker
Why High-Impact Exercise Is Good for Your Bones NYT
Bodyweight Single Leg Squat Progression


Clean and Jerk

Performance: 1 High Hang Clean + 2 Push Jerk

Fitness: 1 High Hang Power Clean + Front Squat + 1 Push Jerk

Take 15 minutes to work up to a heavy single on this complex.

Post loads to comments.
CJ e6/6

4 Intervals, each for time of:
Row 500m

Post times to comments.

Jude G gets set up to Squat

  • Did you pick up your first Fish Share yesterday? Check out Michele K's blog The Daily Paleo to see some cooking suggestions for your fresh Fluke.
  • CFSBKer Andy Milk's new indie electronic band will be playing this Friday at 9pm at the Rock Shop. Details here.
  • Got plans this Saturday night? The Brooklyn Community Foundation is organizing the Brooklyn Get Down being hosted right here at CFSBK. All ticket sales will go to help them reach their 2014 initiatives and support local non-profits trying to make Brooklyn a better, more equal place to live.

CFSBK Softball Team...take 2?

This year marks the 3rd season for our CFSBK softball team, Las Calaveras.  And, rumor has it that there are others out there that are interested in playing.  While our current team has a full roster, we wanted to gauge interest in possibly forming a 2nd team.  The team would need 15-16 co-ed members, including a team coach/captain, as part of the YMCA Adult Co-ed League. Games are usually held once a week around 6:15pm at the Red Hook fields.  A small league fee of $40-50pp will be expected to participate for the season. ALL levels are welcome.  If you are interested, please email Jess at info(at)crossfitsouthbrooklyn(

dot)com with "Softball" in the subject line.  The season is right around the corner and the League coordinator is looking to finalize the schedule so reach out ASAP if you're interested.
Irving Hernandez scores 396 reps on 14.2

Low Bar Back Squat

Performance: 5/3/1 "1 Week"
75%x5, 85%x3, 95%x1+

Fitness: 2x10
Linear Progression

Post loads to comments.
LBBSQ e6/6

5 Rounds NFT of:

15 Unbroken Wall Ball 20/10, 14/9
15 Unbroken Box Jumps 24/20

Work on how efficiently you can cycle these two movements for. Plan on them coming up in the Open.

Burpee cascade

Happy Birthday to Dave E and Shawna S!!

TODAY is the March Meat+Fish CSA Pickup!

As always, pickup is 6-8:30PM. See Michele with the clipboard to check off your name when you come for your share, and please remember to bring bags to carry your goodies home. Questions or issues? Email mignyc at gmail dot com.

Curious about meditation and want to incorporate it into your life? 

Vajradhara Meditation Center in Prospect Heights will be conducting a special meditation workshop upstairs at CFSBK on Sunday, March 23 from 2-3:30pm.  The class will include teachings, a guided meditations and a Q&A session. Taught by a qualified Western teacher, the meditation class will be easy to understand and emphasize how to meditate and practice in our NY urban environment.  

Teachings will discuss both mindfulness meditation (becoming aware of what is already true moment by moment and developing a more balanced understanding of self) and contemplative meditation (an investigative style of meditation where the goal is to arrive at a wisdom conclusion and then meditate on that conclusion in order to transform the mind at a deep level).  

Suitable for both beginners and more advanced meditation practitioners. No need to wear anything special, or bring anything…just dress comfortably. 

This is a free event, to register, please RSVP in the comments section so we know how many to plan for.  UPDATE: we're at capacity, but do still comment (with your full name) if you are interested in joining the workshop and you'll be contacted if there is space!  

Reaching My Autistic Son Through Disney NYT


Rest Day

Whitney and Mirko want you to take your shoes home!
Please take them home by this Friday at the latest. Abandoned shoes will be sent to Dimension X (eventually recycled)
As a reminder, only Olympic weightlifting shoes are allowed in the coat room and we now ask that you your name on them clearly if you wish to leave them at the gym. The front desk has gel pens you can use to label your shoes.
If you can't make it to the gym by Friday, please email cfsbkfrontdesk(AT) so we can put them aside for you.

  • Speaking of Front Desk, please welcome Mirko B, Josh S and Jess M to the Front Desk staff starting this week!
  • Reminder that CFSBK is hosting The Brooklyn Get Down this Saturday evening! This event is both a fundraiser for local charities and a homage to all the fundraising CFSBK has done for the comminity through our Fight Gone Bad events.
  • There is a new post on Inside the Affiliate called "Failing, Bailing and Training Culture at CrossFit Affiliates" Check it out!

14.2 in The Books

Congratulations to everyone who participated in 14.2. Many folks got their first overhead squats at 95/65 while others got their first chest to bar pull-up still others were perhaps unable to post a single rep.. which is ok! 14.2 was a bit of a gut check for lots of folks and left you nowhere to hide in those three minute windows. Take what you can from the experience and move on to 14.3

Week 2 CFSBK Men's Leaderboard
Week 2 CFSBK Women's Leaderboard

Hit it and Quit it
The Open schedule gives us 5 days to complete each workout.  Some people notoriously attempt the workouts 2 (or more!) times in that window to try and get a better score each time. In our opinion, unless you're on the chopping block for making it to regionals it's best to "hit it and quit it".  First off, lets put the Open into perspective. For most of us mere mortals this is an annual benchmark where we can see how we do versus our friends in the gym and strangers across the globe. It's cool to see where you're at but in terms of actual placement, the stakes are pretty low.  If you're sitting at say 1,511th place in the North East re-doing the workout and moving up to say, 1,432th place does little more than to stroke your own ego... sort of I guess. Going into the Open with the mentality that you might re-do the workouts will only weaken your initial attempt at it. Take the time to plan your strategy, watch other folks do it to inform your perspective and then give it everything you've got one time.  Don't give yourself the easy out of a "re-do" just because you can. It makes about as much sense as doing "Fran" Monday day and then seeing if you can shave 3 seconds off your time on Wednesday. Just because you can, doesn't mean you should.

The Open is awesome and one of my favorite times of the year. I love seeing everyone come together to compete and see how their training over the last year has paid off.  Have fun with it, hit each workout hard and move one to the following week.

Still Some Room To Get Strong

There are a few slots left in Coach Jeremy's upcoming Strength Cycles, if you want to dedicate some time on your strength, strike while the irons hot.

Strength Cycle A: Novice PM
Dates: March 17th, 2014 - May 9th, 2014
Schedule: Monday, Wednesday at 7pm, Friday at 6pm

Register here (Only 5 slots left)

Strength Cycle B: Novice AM
March 17th, 2014 - May 7th, 2014
Monday and Wednesday 6:30am

Register here (Only 5 slots left)

Both cycles will wrap up with a CrossFit Total on Sunday May 11th, 2014.
I only got 306 fewer reps than Talayna CrossFit Games