Snatch | WOD 6.25.15

Fitness: Halting Snatch Deadlift + Mid Hang Snatch + Overhead Squat
Work up to a medium heavy load on the complex, aim for a few pounds heavier than last week.

Performance: 2 Snatch Pulls + 1 Snatch
Work up to a medium heavy load on the complex, aim for a few pounds heavier than last week.

Post loads to comments.

Overhead Squat: 3 x 3
Jerks okay to get the bar overhead. Aim to do these at 100% of your best snatch. Use your snatch width grip. 

Post loads to comments.

Coach David demo-ing a lava-rock-jumping move for our CrossFit Kids. DO, we miss you!

  • Happy birthday, Michael B. and Scott K.

Register Today For the Starting Strength Fall Classic

This is the second annual Strength Meet put together by Starting Strength. On the weekend of October 24, 2015, nine Starting Strength gyms across the US and Canada will host meets contesting the Squat, Press, and Deadlift. CrossFit Gantry will be hosting in NYC. Not only will you compete against lifters in your own area, but results will be compared to lifters across all 9 sites.

Top female and male lifters will win a spot at a Starting Strength seminar, a $900 value. 

Where: CrossFit Gantry, LIC
When: October 25, 2015 8:30am-5pm


Everyone is welcome and spots will fill up fast, so sign up soon! If you are also interested in competing as a CFSBK team member, contact Margie [at]

CrossFit and the Chinese Buffet: How Whole30 Changed My Life SunHerald 
Mary Oliver's Cancer Poem, "The Fourth Sign of the Zodiac" On Being 


Back Squat | WOD 6.24.15

Fitness and Performance: 3 x 5 Linear Progression 
Add 5-10 lbs to last week. Take five minutes to warm up to work weight. Should be 3-4 jumps to get there.

Post loads to comments.

4 Rounds for Reps, AMRAP in 3 Minutes:
3 Deadlifts 225/155
6 Push-Ups
9 each Alternating Reverse Lunges

Rest 1 minute. Start over on the barbell each round. 

4 Rounds for Reps, AMRAP in 3 Minutes:
3 Power Cleans 205/135
6 Ring Dips
9 Pistols

Rest 1 minute. 

Post reps per round and Rx to comments.

The Tallest Man on Earth, Michael C., getting low | Photo by Thomas H.

  • THANK YOU to all those that registered to become bone marrow donors on Sunday and otherwise supported the cause. We had 20 people sign up! 
  • THE PLUMBING AT 608 IS FIXED, YAHOO! Thanks for your patience!

Want to Go Horseback Riding?

Cruise Director Mare L. wants to know if you’re interested in a horseback riding day trip on Sunday, July 12 in the Hudson Valley.

What: Beginner-friendly one hour trail ride in the Hudson Valley preceded by a half-hour riding tutorial, guided by Netherwood Acres
When: Sunday, July 12
Cost: $95

Email Mare [at] by Tuesday, June 30 if you are interested and please let her know if you have a car/can drive.

Join Us For a Paleo Potluck in Prospect Park on Saturday, July 18 From 12pm to 4pm

Mary M. is organizing a Paleo/Whole30 Potluck and Play Date in Prospect Park on Saturday, July 18th, from 12pm to 4pm. If her application goes through, we will also have access to the grills and be bale to barbeque!

When: Saturday, July 18, 12pm to 4pm (or later...)
Where: The space near 15th Street North, off the 15th Street/Prospect Park train station (F/G)
Bring: Foods/drinks/blankets/ice/coolers/etc. + gear for playing or sunbathing in the park! 

RSVP and post on the event page what you’re bringing!

If you have any questions, email marymazilo [at]

A Note and Challenge From Mary
When it comes to health and fitness my dear friend Torey A. has been my inspiration and guru (she's actually the person who told me about CrossFit and inspired me to join a box). 

Recently I asked Torey what her thoughts were on juicing as a mechanism for resetting poor eating habits. I've had a long struggle controlling my sugar demons and was looking for a solution. She responded by asking if I'd heard of Whole30. I hadn't. After a quick scroll through their website it became abundantly clear that this was Paleo on crack:

- no dairy
- no legumes
- no grains
- no added sugar (not even agave or honey)
- no alcohol

On a brighter note there is a huge focus on:

- whole foods
- cooking
- reevaluation of my relationship with food

Challenge accepted.

Given summer travel schedules, Torey and I decided it would be best to wait until July before we jump down the Whole30 rabbit hole. 

So in the meantime, I'm mentally preparing. I've read It Starts with Food and have been experimenting with various recipes from the Whole30 cookbook.

The other important aspect of doing something like Whole30 is to build a support group—and who better to reach out to than the fine people of CrossFit South Brooklyn?

If you are looking for a midsummer fitness challenge, join me for the month of July! Or if you've done Whole30, I'd love to hear about your experience or any advice you might have.

And if a fitness challenge isn't your thing, it'd still be awesome to see you at the BBQ/picnic/park outing!

RSVP and post on the event page what you’re bringing!

Sean "Diddy" Combs Charge With Assault (With a Kettlebell) at UCLA Deadspin 

Besides using a kettlebell as a weapon, how else might you repurpose some of the equipment found in a CrossFit gym? Use your imagination!


Rest Day

Coach MeLo's clean catch position | Photo by Thomas H.

  • PILATES LOVERS: Coach KH has come down with something and can't teach her class tonight. We're sorry for the late notice! Check out Active Recovery with Coach Fox at 6:30pm instead.
  • Lots of CFSBKers were born on this day! HBD to Erik B., Isaac G., Jack L., Mary S., and Mel L.


Another year has gone by, and it's time once again for an NYC affiliate throwdown: the fifth annual Subway Series! All NYC affiliates are invited to participatethe affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year!

Event Schedule
Sunday, August 2nd, 9am: CrossFit Queens
Sunday, August 9th, 12pm: CrossFit Virtuosity
Sunday, August 16th, 12pm: CrossFit Long Island City
Sunday, August 23th, 12pm: CrossFit South Brooklyn 

Scoring will work "Open-style": top 3 male and top 3 female athletes from each affiliate will score based on their place finish in each event. Athletes may score in any event regardless of attendance at other events. 

The ultimate series winner will be the affiliate with the least points after all 4 events have been completed. In the event of a tie, a 5th tie-breaking event will be held. 

As last year, an Rx division and Scaled division trophy will be awarded. 

All athletes MUST register for each individual event in advance via EventBrite in order to participate. Each event will be capped at 100 total participants, so we strongly advise you to register ASAP. These events sell out quickly. 


Other Upcoming Competitions

Crow Hill USAW-Sanctioned Olympic Lifting Meet on July 12, 2015
When: Sunday, July 12 from 9 AM to 4 PM
Cost: Registration fee is $49. There are only a few spots left, so register here.
Requirements: You need to be a USAW athlete to compete, which you can figure out here

The Potown Throwdown at Poughkeepsie CrossFit on July 18, 2015
Steph M.AndrewAlex N., and Brendan N. are all registered to compete in The Potown Throwdown. 

When: Saturday, July 18, 2015 from 8:00 AM to 5:30 PM
Where: Poughkeepsie CrossFit, in Arlington, NY
Cost: $75
WODs and Registration Info: Here

CrossFit 718’s Summer Games on July 25, 2015
Coaches Fox and Jess, and Coach K HarpZ and Jay M. are registered for this 1 male, 1 female team competition being held at CrossFit 718. 

When: Saturday, July 25th
Cost: Only $40 per team!
Registration Info: Here

If you have questions about competitions, email Coach MeLo at Melissa [at]

The Hidden Benefits of Sweat FIX
Reebok Announces Release of Special CrossFit Nano 5.0 Trainers Sport360
Corey Jenkins on Photographing CrossFit Athletes The Phoblographer 


Press | WOD 6.22.15

Fitness: 3 x 5 Linear Progression 
Add 1-5 pounds to last week's exposure.

Performance: 5/3/1, 1 Week, 75%x5 85%x3 95%x1+
Use training max. Need a Wendler refresher? Check out these resources:

5/3/1: How to Build Pure Strength T Nation
Better Than Before: A Review of 5/3/1 Jim Wendler 

Post loads to comments.

5 Rounds For Time:
20 Russian Kettlebell Swings
15 Wall Balls 

50-35-15 Reps, For Time:
Kettlebell Swings 53/35
Wall Balls 20/10, 14/9

Post time and Rx to comments.

Wall balls: everyone's favorite exercise!

News and Notes

Warming Up Wisely

By Noah Abbott
Originally posted on 12.16.2011

Each time we walk into the gym, we are confronted with a certain amount of work for the day. For many, this is one of the greatest pluses of working out at a “non-traditional” gym—you don't have to think about programming or planning. Upon walking in the door and looking at the white board, we are given a prescription: exercises, rep-and-set schemes, even target weights, be they relative (70% of 1RM) or absolute (225#/185#).

Despite the seeming absolutism, each day there is as much unsaid information and room for improvisation and interpretation as there are set parameters and instructions undoubtedly scrawled illegibly and supplemented with original art from the Osorio Stick Figure collection. The way we warm up for each lift and WOD is our own time to acquaint ourselves with the given exercise, practice form and execution, and familiarize our body with the (often heavy as all get out) weight we are about to move.

In the “real world,” when given a task, most people will start by hashing out a plan of attack before jumping into the deep end. If we were to fix a broken table leg, we would plan out what tools we needed, sketch a few ideas, acquire materials, set out a work space, and make sure we had enough beer to get us through our clumsy Bob Villa imitation. If given a project at work, we would brew a pot of coffee, do some internet research, sketch a few outlines, vent to coworkers about how unfair it was that we had to do this shit, call home and say we'd be home late, and then maybe get to work. I propose that before any endeavor in the gym, we should practice a similar amount of introspection, practice, and slow familiarization with our task at hand. The beer and the bitching are up to you.

Position, Balance, Tension, Focus    
Our first consideration when beginning our warm-up sets is to use lighter weight repetitions of a movement as practice for the relatively high skill movement to follow. A good rubric to follow is to begin with an emphasis on position and balance in our first few sets and transition to emphasizing tension and focus as the weight begins to increase and we near our work weight. To illustrate this concept, let’s use the squat (our most familiar and important lift) as an example.

During your first two or three warm-up sets (always starting with an EMPTY BAR), while the weight is light and manageable, try to dial in your position. Where are your feet and hands set up? Are they too close or far? Is your rack tight and centered? Are you reaching proper depth as you squat, are your knees shoved out, is your back in a good, safe position at the bottom? Think about these concepts, and begin to fix the feeling of proper positions in your mind. Your lifting partner is an invaluable resource at this time, as they can cue you on some things you can't see. Ask them questions, and use their feedback to inform your lifting.

Once your positioning feels okay, quickly check in on your balance. What part of your foot is bearing your weight at the start of your squat, does it shift at the bottom or remain constant? Is your bar path straight and balanced, or is it wavering or shifting? Your partner is helpful here as well, although some elements of balance, especially in your feet, can be so subtle that they are tough to perceive. If you can't sense your balance due to your shoes, consider removing them—going barefoot is Tre Paleo.

Now that we are Properly Positioned and Badassedly Balanced, let's work on tension and focus. As the weight begins to increase, shift your inner gaze to getting TIIIIIIIIIIIIIIIIIIGHT. Are you making sure to get a full, deep breath before you lift? Are you staying tight at the bottom of the lift? Are you holding that breath at the top and staying tight and controlled at the top of the lift before your next rep? Check in with your partner, and don't get offended if they say you've gone soft, this isn't Menace II Society, G.

Finally, its time to get focused. Are you often suprised when your warm-up sets feel really heavy and slow, and then your heavier work sets feel faster and relatively light? If so, you are probably not truly focusing until your work sets, which can be both dangerous and prevent you from reaching full potential. Treat your last few warm-up sets exactly like a work set. If you have a ritual during your work sets—stamping feet, Monica Seles grunts, weeping uncontrollably—perform it during your last few warm-up sets. Prime your central nervous system for the task at hand, and your work sets will feel even easier and more controlled when you get there. Also, as you near your work sets, cut the chatter and jokes (what my grandpa called “grab-assin”) and go to your Squatty Place. Find your Power Animal, Chi, or Inner Ronnie Coleman, get centered, and then attack the bar.

Weight Go Up, Reps Go Down, or “The Two Trains Passing In The Night Theory of Warm-ups”
Numerous times I have had an athlete come to me and complain that their first work set of, say, 100 pounds for 5 reps, felt incredibly heavy and slow. I walk over to their rack to watch their next set, and before they even begin, I spot a whiteboard where this dutiful soul has recorded their warm-up sets. It reads: 45x5, 55x5, 65x5, 75x5, 85x5, 95x5. As this point I begin sounding like Foghorn Leghorn as I stammer and sputter (I say, I, I, I say, boy!) and explain that a warm-up scheme like this means that before their very first “live” squat they have already moved over ¾ of a ton of weight!

Our first few warm-up sets, while the weight is light, should mimic the repetitions we plan to use when we work, or can even be slightly more. We can use these sets to get more mobile and comfortable in the positions we will need to hit when we work. As we begin to increase weight, we should drop the repetitions. We have already achieved Supple Leopard/Panther/Aardvark status due to our dedicated mobility work, standardized warm-up, and our first few light warm-up sets. Now we just need to accustom our body to the feeling of moving heavy weight. As we get close to work sets we should drop the repetitions to singles or doubles in an effort to not fatigue ourselves before we really get started. A warm-up set for the same reps at 95% of our work weight is just a neglected work set, sitting alone and unloved in our log book and condemned to a lifetime of second class Squatizen status.

Other Considerations
If we warm up with intention (Position, Balance, Tension, Focus) and with a plan (dropping the repetitions as we increase weight), we are most of the way there, but there are still a few ideas to consider. First, as Fox likes to say, “You are your own Peyton Manning.” I assume he means 2010 Peyton Manning (a cool and introspective leader who is confident changing playcalls on the fly and makes funny commercials) and not 2011 Peyton Manning (a spinally-fused ghost who haunts the sidelines of the NFL's worst team looking like he wants to stab his teammates, yet still makes funny commercials). Listen to your body, and be prepared to add in some extra warm-up sets if you feel cold, wonky, or want to practice something. If something feels sticky or sore, do some mobility work or foam roll a bit between warm-up or work sets. You are Peyton Manning! (Minus the peanut shaped head.)

Also, keep in mind that lifts using smaller muscle groups (think: Beach Muscles) will fatigue faster than those using your larger muscle groups (think: Yo' Butt) Don't go overboard warming up the Little Guys, they are generally simpler lifts anyway, and you'll find yourself fatigued when you work. You can linger a little bit on the Big Mommas, which have higher muscular endurance and can be trickier to nail down.

Prior Proper Planning Prevents Piss Poor Performance
Hopefully, now that you've suffered through some decent information wrapped in a bunch of bad jokes, you've got a better understanding of the general concepts that drive a good warm-up. If nothing else, when warming up, make sure you have a plan. Think about what you want to accomplish with your warm-up, and use that time to get yourself ready to succeed. A lackadaisical warm-up inevitably leads to spotty and uneven results. Make your warm-up a dress rehearsal for your lifts and then break a leg. On second thought, don't. 

Jason Statham's Training Secrets Men's Health
On Chicken Tenders Guernica 

Tell us about YOUR warm-up ritual.  


Clean and Jerk | WOD 6.21.15

Fitness: Halting Clean Deadlift + Mid Hang Clean + Jerk
Work up to a medium heavy load, around where you did last week's triples. 

Performance: 2 Clean Pulls + Mid Hang Clean + Jerk
Work up to a medium heavy load, about 80%. 

Post loads to comments.

Partner WOD
In teams of two with one partner working at a time, complete:
AMRAP 16 Minutes:
15 Pull-Ups or Ring Rows
10 Burpee Box Jumps

Post rounds and Rx to comments.

Stella Z. paid a visit to CrossFit AKA Westerpark in Amsterdam a couple nights ago. Here's the photo evidence! From left to right: Stella's husband David, Stella, and coach Alexander Kreuger. Check out her recommendation for the gym in Travel Gym Recommendations (scroll to the bottom), and post one of your own!

News and Notes 

  • SCHEDULING UPDATES: CFSBK Kids Club is CANCELED today, and will resume next Sunday.
  • We're still experiencing some plumbing issues and unfortunately cannot offer shower or bathroom services at 608. We'll keep you all updated on their status as the issue gets resolved.
  • Happy birthday, Yale M.!

The Bone Marrow Donor Registry Drive at CFSBK Is TODAY From 9:30am to 2:30pm!

The cure for blood cancer is in your hands. Every four minutes, someone is diagnosed with a blood cancer like leukemia or lymphoma. For many patients a marrow transplant is the only life-saving treatment, yet 70% don’t have a matching marrow donor in their family, like little Asaya. CrossFit South Brooklyn is hosting a donor registry drive in partnership with BE THE MATCH, which over the past 25 years has managed the largest and most diverse marrow registry in the world and offers support and education before, during and after transplant.

Joining the BE THE MATCH registry is easy! A representative from BE THE MATCH will be at CFSBK today from 9:30am-2:30pm to explain what it means to join the registry, plus help you understand the health requirements and the commitment. After completing the necessary paperwork, all you then have to do to complete your registration is give four swabs of cheek cells, that’s it!  Your cheek cells with then be tissue-typed and become a part of the registry doctors around the world search to find matches for their patients for potential bone marrow donation. 

Additional Details About the Donation Process
There are no restrictions in terms of not eating/drinking prior to your cheek swab, but donors do need to be ages of 18-44 and in good general health.

If you are selected, donors will be asked to donate in one of two ways:

Peripheral blood cell (PBSC) donation involves removing a donor's blood through a needle in one arm. The blood is passed through a machine that separates out the cells used in transplants. The remaining blood is returned through the other arm.

Bone marrow donation is a surgical procedure in which liquid marrow is withdrawn from the back of the donor's pelvic bones using needles. Anesthesia is always used for this procedure, so donors feel no pain during marrow donation. Most donors feel some pain in their lower back for a few days afterwards. Learn more here.

Happy Father's Day to all our CFSBK dads! 


Front Squat | WOD 6.20.15

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

Performance3 x 3 Linear Progression
Add 5-10 pounds to last week's exposure.

Post loads to comments.

AMRAP 15 Minutes:
400m Run
15 Dumbbell Thrusters

AMRAP 15 Minutes:
5 Muscle-Ups
20 Dumbbell Thrusters, as heavy as possible
50 Double-Unders

Post rounds and Rx to comments.

Pierre D. showing off his battle wounds | Photo by Thomas H.

News and Notes 

  • The Bone Marrow Donor Registry Drive is tomorrow from 9:30am to 2:30pm! A representative from BE THE MATCH will be at CFSBK to explain what it means to join the registry, plus help you understand the health requirements and the commitment. Learn more here.
  • We're still experiencing some plumbing issues and unfortunately cannot offer shower or bathroom services at 608. We'll keep you all updated on their status as the issue gets resolved. 
  • Happy birthday, Michele K.!

Bend, Stretch, and Mobilize This Morning, and Get Your Open Gym On This Afternoon

  • Yoga for Athletes with Coach Whitney is at 10am.
  • Active Recovery is at 11am and noon today with Coach Fox.
  • Can't make one of our morning classes today? We're now offering open gym hours on Saturdays from 2-4pm. 

A Private View of Quantum Reality Quanta Magazine
How Playing Music Benefits Your Brain More than Any Other Activity Brain Pickings  
Science Proves That Watching Cat Videos is Good For Your Health GOOD 


Rest Day

From May 15 to May 31, hundreds of CrossFit athletes from around the world competed in eight regionals, and CrossFit HQ made this cool video. The CrossFit Games start in 32 days, on July 21! The Games have been held every summer since 2007. Athletes compete in workouts they learn about only hours beforehand, and the Games are styled as a venue for determining the "Fittest on Earth," where competitors should be ready for anything.

Community News 

  • Peter M. took his last class at CFSBK this morning! He is moving to Greenwich, CT. We miss you already, Peter!
  • Congrats to Noah S., who wrote a paper about cybersecurity, which won an award from the faculty at NYU Law School, where he just graduated last month! The paper is written so that one could hand it to a business leader who doesn’t know how to code and get them up to speed about overall strategies for managing cybersecurity risk at their firm—which means it might be useful to CFSBKers who are lobbying their bosses for better cybersecurity at work or calling the shots themselves. 

Catching Up With CFSBK Classifieds  

  • Sam P. is on the job hunt, and wants to help you or your company! She recently worked at a start-up consulting firm in the energy industry, and is looking for work in policy, research, tech, government, law, business, etc. In the meantime, she’s also available for odd jobs. If you have questions for her, email her at s.goldman.peltz [at] or learn more about her skillz in her Classifieds post here.
  • Need a new nanny? Tom S.’s nanny of 13+ years will be available soon since his boys are almost all grown up. She’s reliable and dependable (13 years!). Please reach out to him if you or someone you know is looking for help. shpetner [at], with “Nanny” in the subject line. 
  • Looking for tutoring or homework help for your child? Leah is currently an educator in a K-8 school with eight years experience in NYC independent schools. She lives in Park Slope, but will travel to your house. If you are interested, email her at leahwminchello [at]
  • Some CFSBKers are looking for roommates or moving out of their apartments. Learn more in the Housing thread!

Have a service you want to share with CFSBK's community, or a need you think one of us could meet? Or stuff you want to give away/animals in need of adoption/tickets for sale/etc.? Post in CFSBK's Classifieds! Our members have found apartments, pets, and jobs through our forum.  

The Secret Life of Pets