Friday
Feb202015

Rest Day

When getting ready to take a barbell out of a rack, take your time achieving the best position you can get into with your feet directly below the bar. Before lifting it off the rack, take a big breath in and expand the volume of your chest and go through your bracing sequence before "feeling" the weight and unracking it. This will ensure you're in the best position to walk out and start your lift. Most often you'll need to take another breath before starting the first rep.

News and Notes

Community Potluck TOMORROW

Thanks to everyone who RSVP-ed for the Potluck tomorrow at 7pm. If you haven't done so, head over to the event page and post in the comments.

Also, in the name of a little friendly competition, don't forget that we will be awarding prizes to the winners of the following three categories (to be voted on after everyone has been fed):

  • Best Dish
  • Best Side Dish
  • Best Dessert

_____________________ 
To Everybody Who's Training For Something: Obstacles & Opportunities Catalyst Athletics
My Own Life: Oliver Sacks on Learning He Has Terminal Cancer The New York Times
Fans of CrossFit Training Brag About Extra Bulk The Wall Street Journal

Thursday
Feb192015

Snatch | WOD 2.19.15

Fitness: EMOM for 8 Minutes, 2 Snatch High Pulls + 1 Power Snatch
Start at 50% and go up from there as appropriate, no slop reps. Focus on a smooth pull to the high hang and a close bar path. 

Performance: Snatch
70%x1x2
80%x1x2
85%x1x2
70%x1x2

Post loads to comments.
e4/8
_____________________ 

AMRAP 8 Minutes:
16 Kettlebell Swings
24 Sit-Ups

Post rounds and Rx to comments.

 

Behind the Desk: Charlie N.

You all love the Underneath the Hoodie series and now we’re bringing back the Behind the Desk series, about our beloved and much appreciated Front Desk staff. These CrossFitters take care of the important duties of checking in our members, handling walk-ins, tidying up after classes, and so many other things that it would take forever to list them. They are the glue that holds this gym together.

A couple weeks ago, it was Josh (the birthday boy!). And now (drum roll, please), introducing...

Name (and any nicknames): Charlotte Nagle (Charlie, Charles, Charlo, Chuckles, Chainsaw Charlie)  

Where were you born and where did you grow up: Born in Cork, Ireland. Grew up in Kinsale, Co. Cork, Ireland. 

How long have you been CrossFitting, and how did you arrive at CFSBK? Just over two years. I had seen CrossFit mentioned in the cookbook Well Fed but hadn't really thought anything about it. I had just joined a gym for the first time ever and I just assumed it wasn't for beginners like me. I had recently quit smoking and had started running long distance but it was already taking its toll on my body. I met Lindsay S. in a bar through mutual friends and she was telling me about CFSBK and I was intrigued. We became Facebook friends that night and I actually followed up the very next day and signed up for the teaser class. 

What are you up to when you're not at 597 Degraw Street: This and that. I'm a bartender at 68 Jay St Bar and Olympia Wine Bar, both in DUMBO. Sometimes I work at an art studio, Creatively Wild, teaching art to children. I also volunteer for Reading Partners at PS3. Check it out. It's an amazing program. Thanks, Lily S., for telling me about it! 

First album that you loved: Nevermind

"Ask me about that time I..." came to NYC for three months and never went home... 

Favorite restaurant or bar in Brooklyn: 68 Jay. It pays my bills, the live music is great and the regulars are a fun and really creative and interesting cast of characters. The restaurant I frequent the most is probably Mirko's restaurant, Ideya, in Prospect Heights. Yummy food, mojitos and margaritas, and always a warm welcome. 

Favorite and least favorite lift: Favorite, deadlift. Least favorite, I would have picked the snatch or clean and jerk a few weeks ago, but since I completed my first Oly Cycle, I feel like I have a much better understanding of these and they are now fun, so I'll go with push press, since it still kind of confuses me. 

Any Front Desk PSAs you'd like to share? Don't forget to RSVP :)

News and Notes

  • Dan G. wants you to know about the 4th Annual New York Hot Dog Challenge, which involves running between 3 and 5 miles through midtown and stopping at 10 hotdog carts along the way. You have to eat all 10 hot dogs and can't yack. Entry is $20 and the hotdogs are at the expense of each runner. Registration is just emailing the group organizer at baker [at] friendsofbaker.com with 4th Annual Hotdog Challenge in the subject line. Post to the comments if you want to coordinate with other CFSBKers!
  • Want to work out on Sunday at 9am and bring your kid/s? Now you can! Sign them up at the Front Desk for CFSBK Kids Club, and learn more here.
  • Happy birthday, Professor Schneiderman!

_____________________
The Scale of the Universe
Our Anti-Social September Whole9 Life 
Kings of Weightlifting
Save the Bros Organic Valley

Wednesday
Feb182015

Back Squat | Open WOD 11.1 and 14.1

Fitness: 3 x 5 Linear Progression
Add 5-10 pounds to last week's exposure.
Performance: 97.5% x 1, 77.5% x 10 

Post loads to comments.
e4/8
_____________________ 

CrossFit Open WOD 11.1 and 14.1

AMRAP 10 Minutes:
30 Double Unders
15 Power Snatches 75/55

Please do not bail from overhead unnecessarily, and help save the 10- and 15-pound bumpers! 

Post time and Rx to comments.
Compare to 3.1.2014, 10.3.2013, and 3.2.2013


Have you signed up yet for the 2015 CrossFit Open? There will be Rx'd and scaled versions of each workout, so you can only help CFSBK’s team by signing up. Sign up here, and after you complete your registration, make sure to join CFSBK’s team (you can see everyone who has already signed up here). We currently have 63 athletes registered (43 men and 20 women).  

  • Happy birthday to TFBA Bethany E.!!

Thank You To Our Sponsors For the Iron Maidens Raw Open

A BIG thank you to our top sponsors for the Iron Maidens Raw Open, which is less than two weeks away. Check out our sponsors' sites to learn more:

Sara June Hair Salon (mention Iron Maidens for a 20% discount on services through April 2015)
Kettlebell Kitchen
Chameleon Cold-Brew
SlantShack Jerky
Cafe Grumpy

_____________________
61 Reasons Why I CrossFit Tabata Times 
Housing Is the First Solution to Homelessness Mother Jones
"Boxing Is a Way of Life" The Atlantic 

Tuesday
Feb172015

Rest Day

When spotting a fellow CrossFitter, always stand back to give them enough room to spot the ceiling. Don't hover over them or keep your hands out over their face unless they're about to fail and might need a spot. Either way, try to stay out of their direct line of sight. For more tips on good spotting, check out this post from a few weeks ago.

Community Potluck with Saturday

Thanks to everyone who RSVP-ed for the Potluck this Saturday at 7pm. If you haven't done so, head over to the event page and post in the comments.

Also, in the name of a little friendly competition, we will be awarding prizes to the winners of the following three categories (to be voted on after everyone has been fed):

  • Best Dish
  • Best Side Dish
  • Best Dessert

Catching Up With CFSBK Classifieds and Travel Gym Recommendations

  • Mike J. and Colleen M. both posted in the Housing thread. Mike is looking for someone to take over his apartmetn on Smith St. and Dean St., and Colleen is looking to buy an apartment. Think you can help them out? 
  • Bob S. wrote about his recent experience at Reebok CrossFit Life Spark in Dubai, UAE.

_____________________
Being Mortal Frontline 
Bombas Socks 
The Man Who Brought Us the Lithium-Ion Battery At the Age Of 57 Has an Idea For a New One At 92 Quartz

If you could go back and give one piece of advice or encouragement to your 16-year-old self, what would it be?

Monday
Feb162015

Bench Press | WOD 2.16.15

Fitness: 3 x 5 Linear Progression
Add 2.5-5 pounds to last week's exposure.
Performance: 97.5% x 1, 77.5% x 10 

Post loads to comments.
e4/8
_____________________ 

5 Rounds or 20 minutes:
5-10 Strict Knees to Elbows
5-10 Strict Ring Dips, Matador Dips, or Push Ups
20 Strokes on the Erg for max calories

Post what you worked on to comments. 

Congrats to all our Flex in the City competitors on Saturday! Coach Jess Fox, Coach MeLo, Coach Arturo, and Jason M. took 12th place overall! But the real winner might Coach Tyrannosaurus Fox (aka T-Flex) 

  • Patrick S., who does Strength Cycle with Coach Jeremy, just released an iPad and iPhone alphabet game that kids (and parents) can play. Check it out here

Nominate Coach David’s blog Inside the Affiliate for Breaking Muscle’s Annual Top 10 Fitness Blog Contest 

We ended up in the Top 20 last year (after being live for only four months!), but this year, we're gunning for the Top 10. To get there, we need to be nominated first for the Top 20. If you’re on Facebook, it’s super simple: 

1. Click here.
2. Scroll down to the comments. Include a link to Inside the Affiliate (www.insidetheaffiliate.com) and why you like it.
3. You can only make one nomination. Nominations will be accepted up until 8PM on Friday, Feb 27th.

_____________________
Only eight (8!) of you have RSVP-ed for the Potluck this Saturday at 7pm. Your Monday homework is to RSVP! 

Sunday
Feb152015

Clean | Deadlift | WOD 2.15.15

Work up to a heavy load on the complex:
Fitness Hang (knee) Power Clean + Front Squat: 1-1-1-1-1
Performance Hang Clean1-1-1-1-1

Post loads to comments.
e3/8 
_____________________ 

Deadlift

Fitness and Performance: 1 x 5 Linear Progression
Add 5-10 pounds to last week's exposure. Dead starts, no touch and go. Use a hook grip if you can. 

Post loads to comments.
e3/8
_____________________ 

Partner WOD
In teams of 3, with one partner working at a time, complete AMRAP in 12 minutes of:
5 Box Jumps 24/20"
20 Double Unders
5 Deadlifts 225/155

Post reps and Rx to comments.

Nicole will be a tough contender to beat at the Iron Maidens Raw Open. Her best lifts are: Squat 235 | Bench Press: 112 | Deadlift: 225. She will be lifting in the Pixie division.

News and Notes

  • LFPB Challenge Participants: The last day of the Challenge was yesterday. Don't forget to submit your post-Challenge write-up here. The deadline for submissions is tomorrow. 
  • The Reebok store in Union Square is giving 25% off to our members through today. Show this coupon to your cashier and tell them your box's name (CrossFit South Brooklyn, obvs), and get 25% off your entire purchase. 
  • Want to work out TODAY at 9am and bring your kid/s? Now you can! Sign them up at the Front Desk for CFSBK Kids Club, and learn more here.
  • LOTS OF NEW ITEMS UP IN LOST AND FOUND! Check the photoz in Flickr, and claim your stuff by 2/26 or we're donating it. 

_____________________ 
Hang Clean Catalyst Athletics 

Saturday
Feb142015

Front Squat | Look Feel Perform Better Capacity Test

Fitness: 3 x 3 Linear Progression
Start a bit off where you left off last cycle. Aim to add 5-10 lbs each week.
Performance: 95% x 1, 75% x 10 

Post loads to comments.
e3/8 
_____________________ 

Look Feel Perform Better Capacity Test

AMRAP 10 minutes:
5 Kipping Pull-Ups
10 Push-Ups
15 Air Squats

Rest 2 minutes, then:

AMRAP 3 minutes:
Max Calories Rowed

Post rounds and Rx to comments.
Compare to 1.1.2015

Have a hard time front racking barbells for front squats, cleans, or thrusters? Jenna J. is doing a quick and easy front rack mobilization which you can even set up on your rack and perform between sets. Set up the band around belly height and wrap the band around your wrist and hand. Face away from the band and let your elbow be pulled up and back while keeping a braced torso. Do one side, then unrack the barbell and see if you feel a difference between the arm you've mobilized and the one you haven't.

News and Notes

  • LFPB Challenge Participants: The last day of the Challenge is TODAY. Don't forget to submit your post-Challenge write-up here. The deadline for submissions is Monday (2/16)
  • The Reebok store in Union Square is giving 25% off to our members through Sunday. Show this coupon to your cashier and tell them your box's name (CrossFit South Brooklyn, obvs), and get 25% off your entire purchase. 
  • Want to work out TOMORROW at 9am and bring your kid/s? Now you can! Sign them up at the Front Desk for CFSBK Kids Club, and learn more here.

Let Our Flex in the City Competitors Be Your Valentine!

CFSBK is sending five teams to the Flex in the City event today. Come out to support them! The teams will be competing 3 events.  Workout details are outlined here. Spectator tickets can be purchased HERE or at the door with cash.

Time: Teams check-in between 8-9am, and the first WOD takes place shortly after that
Venue: 69th Regiment Armory
Address: 68 Lexington Avenue 

Teams:
+ Pierre D., Greg A., Lauren S., Marian L.
+ Steph P., Charlie N., Joe W., Chris P.
+ K HarpZ, Danielle M., Coach Fox, Rickke M.
+ Coach Jess Fox, Coach MeLo, Coach Arturo, Jason M.
+ Kristie F., Morit S., Zachariah H., Ryan F.

_____________________
Good luck, everyone!! Let us know how it goes!