Rest Day

Chris H. lets Coach McDowell know he's his number one fan

News and Notes

  • CFSBK Endurance Coach Mike O. wants you to know about the Unbreakable Runner 5K Challenge with CrossFit Endurance whiz Brian MacKenzie. It’s a challenge to improve your 5K time over the course of nine weeks. You need to submit a GPS-ed 5K time by the 16th, so learn more here and get on it! If you have any questions, email michael.olzinski [at]
  • There's a lot of new Lost stuff that's been Found. Claim it by 11/27, or we're giving it to someone who needs it more than you.
  • NBC's series "American Ninja Warrior” is casting Season 7. Do you think you have what it takes? Click here to apply, and here to see some of the competitors from last season. 

The Solar System and the Earth Big History Project 


Clean and Jerk | Crush Week WOD 11.13.14

Clean and Jerk: 1-1-1-1-1
Work up to a 1RM Clean and Jerk for the day. 

Post loads to comments.

Dumbbell Bear
Perform the following complex every minute, on the minute, for 20 minutes:
5 Dumbbell Deadlifts
5 Dumbbell Hang Power Cleans
5 Dumbbell Thrusters 

Loading is 45% bodyweight for advanced athletes. This version of "The Bear" was made popular by coach Mike Rutherford. If you are able to complete all the rounds, first start scaling up until you can do the weight as Rx'd, then begin to add one rep to the circuit. Seven reps of the complex for 20 rounds as Rx'd is the gold standard. 

Post load and rounds completed as Rx'd (within the minute) to comments. If you fell behind the clock, indicate how far you got and how many rounds you were able to complete in the remaining time.

Compare to 12.9.09.

Photog Asta F. during the most recent Subway Series "Team Jackie" event

Catching Up With CFSBK Classifieds

  • Coach McDowell and Ellie are looking for a part-time nanny who can work Mondays and Wednesdays from 8am-6pm starting December 1st. Someone who has experience with infants and is ok working around a cat. If you know someone, let Ellie know!
  • David and Rachel are selling their Concept 2 Rowing Machine. If you can't get enough of the erg, hit them up

Travel Gym Recommendations

Have you traveled to another affiliate recently? Coach Noah wrote a great guide a few months ago about how to be a good visitor at other CrossFit gyms, titled "On the Road, and Sweaty: Visiting Other CrossFit Affiliates." We love it when you post your experiences to the Travel Gym Recommendations tab in the bottom left bar. Check out these two recent ones and add your own! 

Modernity Big History Project 


Crush Week WOD 11.12.14

AMRAP 15 Minutes:
100 Sit Ups
80 Calorie Row
60 Burpees
40 Russian Kettlebell Swings
20 Pull Ups 

AMRAP 15 Minutes:
60 Calorie Row
50 Toes to Bar
40 Burpees
30 Russian Kettlebell Swings 72/53
20 Muscle Ups 

Post rounds and Rx to comments.

David skinning some cats during gymnastics class with Ken 

  • Happy birthday, Adele M.!

CFSBK Art Show: Featuring Travis Poston  

Do you have CFSBK's first Art Show on your calendar? The show is NEXT Saturday, November 22, from 7:30-10:30pm, with a live mural painting from 8-10pm. Free alcohol and lots of art from some of your favorite CFSBKers! For a full list, click here.

One of our three featured artists is Travis Poston, a painter who makes East Williamsburg, Brooklyn his base of operations. The 38-year-old New Jersey/Tennessee native uses acrylic paint, oil-based paint pens, and ink to create richly textured collages on slabs of plywood and canvas. His busy, colorful designs explode off the the canvases and recall the old-school street art and graffiti of hip hop's early years.

Poston describes his work as "psychedelic—detailed chaos, really," he says. "Shape merges with illusion to create a tasteful disarray of color, these pictures throw you into the vibrant world of the unknown." Poston says he is more interested in the life of the mind, memory and magical symbolism rather than realistic representation in his pieces. We will have a few of his pieces in the show, but you can preview his work here!

Human Evolution Big History Project 


Rest Day

Rajj with a good overhead position in the American swing

  • Happy birthday, Mike W.!

Fitness App Recommendations 

By David Osorio

Below are three fitness related apps that I recommend. Check out the description and see if any of these make sense for you. If there are other fitness apps you like, please let us know about them in the comments.

This has been the best workout tracker I've come across yet. Often trackers have very specific formatting that doesn’t allow you the flexibility to put in the different kinds of segments typically seen in a class. myWOD is easy to use, easy to search, and you can fill in all your lifts to see long-term progress without having to go through your book looking for previous exposures. I also like that you can customize all the lifts and make up your own benchmarks. There are also built-in timers, how-to videos for common movements, and other things you can tweak. It's two bucks, but since I started using it I don't think I'll ever go back to paper and pen.  

Starting Strength Warmup
This is a great app for people who are not sure how to warm up their lifts on their own. Simply put in your work weight and the app automatically calculates your warm-up weights and reps for you. It also differentiates between Squats, Bench Press, Deadlifts, Pressing, and Power Cleans, which often require different jumps even given the same work weight. If you're often confused about how to warm up your lifts or want the machines to do the thinking for you I recommend it. The only downfall is that the lowest weight it can process is 45lbs, so if your warm-ups or work weights are at or below that, then it won't really be useful. 

Coach’s Eye
We often use this app with our clients and use the slow motion and frame-by-frame features to show people how they're moving. You can even draw little lines and markers on yourself to see your relative joint positions and bar path. This is a good app if you know what you're doing already or want to have a coach look at your form from a video. Otherwise, you're probably just as well with the new slo-mo camera standard on iPhones.

The Origin of Life Big History Project


Crush Week WOD 11.10.14

Rack Thruster: 1-1-1-1-1
Must be one motion from the bottom of the squat to overhead. No jerks.

Post loads to comments.

Open Workout 12.4 and 13.3

AMRAP 12 minutes:
150 Wall Ball 20/10, 14/9
90 Double Unders
30 Muscle-ups 

Post rounds and Rx to comments.
Compare to 5.29.2014 and 3.23.2013  

It's Captain Osorio's Dirty 30! Happy birthday, David!

News and Notes

  • Yesterday was also Inside the Affiliate's 1st birthday! Head over there to see the latest post about collective learning and why David started ITA in the first place, and how to participate well in the CrossFit community.
  • Congrats to Coach Whit who got her first muscle-up on Saturday—a year-and-a-half of hard work in the making, and she nailed it!

Zen and the Art of Crush Week

By David Osorio
Originally posted on 11.16.2011

In traditional meditative disciplines, you aim to cultivate mindfulness in a physically neutral setting. Often the practitioner sits in a comfortable position and tries to bring attention toward their breathing. In yoga, we see a more dynamic approach where rhythmic breathing becomes interwoven with a controlled flow through a series of postures. In both of these instances, the intention is for the pilot to become more tuned in to the "now."

In CrossFit, we achieve something very similar through a very different approach. During an intimidating lift or difficult conditioning piece, you're forced to deal with the moment at hand. The high discomfort level of what we do takes that moment and amplifies the physical inputs to the point where you can't help but focus on what's happening. You know this intuitively and it's why you get nervous before a 500m erg test or 3 Rep Max back squat attempt. You know that once you start, you'll be forced to deal with the "now" until it's all over. Every second gets dragged out and every moment to rest or doubt yourself becomes amplified against what needs to get done.

Take this opportunity to set your intention for the approaching workouts. Whenever you find yourself deep in the agonizing "now" embrace it and stay on task. Don't look around the room to see where everyone else is, don't check the clock to see how much time has gone by, and don't make excuses to try and avoid what you're feeling. Just keep fighting the barbell up or chipping away at reps until you've completed the task. If you lose focus and get derailed, don't let it mess with your head, just come back pushing harder. Remember, you're here to get stronger, both physically AND mentally.

Enjoy Crush Week, which starts TODAY!

Underneath the Hoodie: David Osorio by Margie Lempert
Starting CrossFit South Brooklyn CrossFit Journal, a preview

We did it a couple years ago, but let's do it again: describe David in three words or less.


Snatch | WOD 11.9.14

FitnessSnatch or Power Snatch 1-1-1-1-1 
Work up to a 1RM snatch or power snatch in 5 attempts. Misses count as attempts. 

Performance: Snatch 1-1-1-1-1
Work up to a 1RM.

Post loads to comments.

AMRAP 10 Minutes:
15 Deadlifts 185/125
10 Box Jumps 24/20"
5 Strict Handstand Push Ups or Dumbbell Press (@45% body weight)

Post time and Rx to comments.

No pressure!

My Definition of Better Barbell Shrugged 
Haunted Radiolab


Front Squat | WOD 11.8.14

Fitness: 3 x 3 Linear Progression
Add 5 pounds to your last exposure, or if you've been through a few cycles of front squatting and have been grinding your reps, follow today's Performance program and test a 1RM.

Performance: 1 – 1 – 1
Work up to a 1RM.

Post loads to comments.

Tabata Thrusters 45#
2 Minutes Rest
Tabata Pull Ups or Ring Rows
2 Minutes Rest
Tabata Burpees 

Score total number of reps for each movement (not each round) and grand total.
Post time and Rx to comments.

Brad during a recent muscle-up WOD

Bend, Stretch, Mobilize, and Swing on the Rings

  • Yoga for Athletes with Coach Whitney at 10am.
  • Active Recovery is back on at 11am and noon today with Coach David.
  • If you signed up for Ken H.'s rings class, remember that you're meeting today from 2-3:30pm!

The Caffeine-Alcohol Effect The Atlantic 
The Best (and Worst) Positions for Sleeping Greatist