Sunday
Mar082015

Clean | Deadlift | WOD 3.8.15

Fitness: Clean Deadlift + Hang Power Clean + Front Squat

Performance: High Hang Clean + Front Squat

Post loads to comments.
e6/8 
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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.
e6/8
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15-12-9, For Time:
Calories Rowed
Push Press 135/95
All out effort. Go hard and fast. Barbell should be either unbroken, or no more than 2 sets.

Post time and Rx to comments.

Alona K. adding some weight to her lunges during warm-ups (also, it's her birthday!)

News and Notes

  • DAYLIGHT SAVINGS BEGAN AT 2AM THIS MORNING. Remember to set your clocks forward an hour... if you still have the kinds of clocks that you set. 
  • Don't forget to submit your Open scores for 15.2 by 8pm tomorrow.
  • DON'T FORGET TO RSVP TO CLASS: Click on the Class Schedule and RSVP tab in the left-hand column (under General Information) and select the class for which you'd like to RSVP. 
  • 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
  • Happy birthday, Alona K.!

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This Is Water David Foster Wallace 

Saturday
Mar072015

Open Workout 15.2

FITNESS

Front Squat: 3 x 3 Linear Progression
Add 5-10 lbs to last week.

Post loads to comments.
e6/8 
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AMRAP 10 Minutes:
20 Kettlebell Swings
15 Goblet Squats
10 Burpees

Post rounds and Rx to comments.  
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PERFORMANCE 

Open Workout 15.2 

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds.

Post rounds to comments.
Compare to 3.8.2014 


Coach DO Takes on 14.2 from last year's Open, which also happens to be 15.2

News and Notes 

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Did you do 14.2 last year? How would you (or did you) approach this workout differently?

Friday
Mar062015

Rest Day

Elaina came to watch her strong mom, Lauren B., compete last Saturday. Future Iron Maiden?

News and Notes

  • Interested in CrossFit Kids? Please take this survey by Monday (3/9) so we can tailor this program to meet your need! Email Janelle [at] CrossFitSouthBrooklyn.com with any questions.
  • There is still space in the free CrossFit Kids Teaser Class for kids ages 6-8 next Friday (3/15) at 4pm. Sign up here!
  • HAPPY BIRTHDAY, Joey B. and Coach K HarpZ!

CFSBK Movie Night Is Back: FIGHT CLUB

What: Movie Night, featuring cult favorite Fight Club
When: Friday, March 20th, after Open Gym at 8pm

Bring your snacks, drinks, lounge chairs, whatever, and come hang! Just remember... The first rule of Fight Club is: you do not talk about Fight Club… 

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A Sweet Ski Video to Make You Even Happier You Live in NYC Right Now
Mom! The Meatlof! Composure in Weightlifting Catalyst Athletics
Athletes, Bad Coaches, and Steroids T Nation 

Thursday
Mar052015

Snatch | 3.5.15

Fitness: Snatch Push Press + Overhead Squat
If possible, read this Catalyst Athletics article about the Snatch Push Press before coming to class.
Performance: Snatch Balance + Overhead Squat
If possible, read this Catalyst Athletics article about the Snatch Balance before coming to class.

Post loads to comments.
e6/8
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5 Rounds NFT or 20 Minutes:
15 Paused Dumbbell Thrusters
10 V-Ups 
5-10 Paused Chin-Ups 

Post time and what you worked on to comments.

Cam, it's your lucky day! Best meme ever care of Jenny M.

  • Interested in CrossFit Kids? Please take this survey by Monday (3/9) so we can tailor this program to meet your need! Email Janelle [at] CrossFitSouthBrooklyn.com with any questions.

Join Us For a FREE CrossFit Kids Teaser Class Friday, March 15th at 4pm!

You've been asking us about CrossFit Kids! While we're putting together the program, we want to give you a sneak peek of what to expect when we launch.

CrossFit Kids is not just a scaled down version of adult classes! It combines gymnastics, body-weight movements, and weightlifting elements that encourage bone density and vestibular system development. Children have a great opportunity to maximize their physical skills when exposed to this stimulus during years of peak physical development. Classes are designed to be engaging, fast-paced, and most importantly FUN! Kids will learn proper mechanics and gain a lifelong love of health and fitness.

Spaces are limited. Sign up now to guarantee your spot. 3-2-1-GO! 

Kids (6 - 8): Friday, March 13th at 4pm
REGISTER HERE

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San Diego School Incorporates CrossFit Kids Into Curriculum KPBS
A Seven-Foot Phenom's Long Fall Down Narratively  
The Biology of Being Good to Others New York Review of Books 

Wednesday
Mar042015

Back Squat | WOD 3.4.15

Fitness: 3 x 5 Linear Progression
Add 5-10 pounds to last week's exposure.
Performance: 92.5% x 2, 82.5% x 10 

Post loads to comments.
e6/8
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"Annie"

50-40-30-20-10, For Time:
Double Unders
Sit Ups

 Post what you worked on to comments.
Compare to 7.31.2014 

Our C.R.A.S.H. Beasts this weekend! Check out more (including some cool videos) on Rowing Magazine's Facebook page!

  • THANK YOU to everyone who nominated Inside the Affiliate for Breaking Muscle's Top 20 Fitness Blogs of 2015—we made it! The Top 10 will be decided on by a panel of judges and announced on Sunday. ICYMI, on Friday, we reposted a cool interview David did with The Homeopathoholic, called "Will Lifting Make Me Bulky? Answers to Common CrossFit Questions." You probably already know all the answers, but check in out just in case you don't and share it with your unconverted friends!

Notes on C.R.A.S.H.-B.s From Coach Nick

The SBK Indoor Rowing Team put in a strong showing at CRASH-Bs, the world indoor rowing championship, this past weekend in Boston. The group, AKA the "CRASH-Beasts," had trained for 17 weeks for the event, and had a lot to show for their efforts—they not only improved their scores on the 2000m piece, but also gained confidence on the erg. The program included three technique clinics, four races, and video analysis of the participants' rowing form. What was really impressive is the fact that the training, which was sometimes brutal, was all DIY. The following CRASH-Beasts raced in Boston: 

Mauricio (Mo) A.
Jonathan C.
K.R. D.
Richard G.
Linda H.
Sarah M.
Joe M.
Henry P.
Pablo R.
Michael R.
Evan R.
Elisabeth S.
Talia V.

A few people had put in the bulk of the training but couldn't make it to Boston in the end, including Sonya C., Alona K., Billy K., Pigeon K., Colette K., Melissa L., Pavel M., Laura M., Katie M., Andrew M., and James W.

Please congratulate the CRASH-Beasts on completing their training! (Congratulations may take the form of a sympathetic hand on the shoulder and a knowing, pitying look.)

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"Slap Her": Boys' Reactions When Told to Hit a Girl
The Fight to Save the Mighty Honeybee The Big Picture 

Tuesday
Mar032015

Rest Day

All our strong Iron Maidens! We uploaded the final rankings and scores to Flickr, care of the talented Ryan J. Click here for Pixies and Ladies, and here for Dames and Broads. 

Final Parting Iron Maidens Thoughts from Margie 

The first time we ran Tough Titsday in 2011 (Iron Maidens' predecessor), we had no idea what to expect. I remember prodding our members to sign up (particularly those who had taken my Tough Titsday class), and feeling thrilled that we got about 20 to commit. That group of women was a mix of new and more experienced lifters, but none had ever taken part in a meet. There was a great sense of mystery about what it would be like to lift with commands and adhere to particular rules. Logistically, I modeled it after Jeremy's Totals and the USAPL meets I had been to. My scoring system was the whiteboard. The day was absolutely electric. No one, including myself, anticipated the heart and grit those women would leave on the platform. I think we all felt we'd taken part in something profoundly special.

We've run five Tough Titsday meets since 2011, improving things along the way: Ryan Joyce designed a scoring program, the gym acquired a screen and projector, I slowly populated our judging and spotting team with more women, the flow of the event got tighter and, best of all, gym members signed up of their own accord - no prodding needed. It got to be quite a popular event, both to be part of and to watch. But it was ready to evolve.

Fast forward to Iron Maidens: 55 lifters from all over NYC, a judging and spotting team of (nearly) all women, 11 businesses sponsoring prizes, Mare Lai's thorough planning assistance, a volunteer staff of over 15, and a crowd so large, I never quite believed what I was seeing. The sheer size of the experience was thrilling. But fundamentally, it was still the same event: new and experienced female lifters coming together to discover, share, and show their strength. I am proud that we were able to re-create that electric energy once again, and to extend it to so many women: veterans and first-timers, CFSBK-ers, and non. Thank you, CFSBK, for being home to such an experience. I hope Iron Maidens will continue to be an environment where women push themselves and each other, and have a boat-load of fun doing it. 

Thank you to my volunteers, spotters, and judges for working so hard to make this event run as smoothly as I could hope the first time around. It was a pleasure to work with you. I think we learned a lot and next time will be even better.

Hats off to all you ladies for your heart and grit.

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Insane Feats of Athleticism 
Masters of Love The Atlantic
Platform Spacing, Beginners, and the Google Self-Driving Vehicle Catalyst Athletics

Monday
Mar022015

Bench Press | WOD 3.2.15

Fitness: 3 x 5 Linear Progression
Add 2.5-5 pounds to last week's exposure.
Performance: 92.5% x 2, 82.5% x 10 
You're getting into territory where 10 reps might not be a given. Use spotters, but try to leave a rep in the tank. 

Post loads to comments.
e6/8
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21-15-9 Reps, For Time:
Wall Balls
Burpees 

Rest 5 Minutes 

40 Calorie Row for Time 

All out efforts on each. Score time for each WOD individually. 

Post both times to comments. 

Coach JB brought the heat on Saturday at Iron Maidens, winning both first in the Pixies division and Best Overall Lifter with a total of 640 (at body weight 105). She PR-ed her bench and met her current PRs for the squat and deadlift.

News and Notes

A Few Notes From the Iron Maidens Raw Open

From Allie B.:

Iron Maidens was an incredible experience. I'm astonished by the power, strength, and determination of the amazing ladies who lifted. The meet itself was run so well and I felt so prepared thanks to Margie and her clear communication of what to expect, rules, etc. I will definitely participate again next year and would highly recommend the experience to anyone. The number of pounds on the bar is not as important as you think—it was all about testing your personal limits in a highly supportive environment! Great job, everyone!

From Lauren B.: 

There was zero doubt in my mind that this would be a world-class event and it exceeded my expectations. On every level I am so happy to have been a part of it. Some highlights for me:

- Seeing first-timers like Sam and Jenny train and crush their first meet with excitement and great attitudes.

- Warming up in the holding room with super strong veterans and friends like JB, Whit, Harper, Dubie, and Dolce and watching them lift weights that I will too some day, dammit! … with lots of hard work and a little pixie dust.

- Representing SBK and welcoming athletes from the greater CrossFit community, including Lorin Blake from CFPH who I watched train hard, had never competed before and came in 2nd in her weight class.

- Watching Margie run this thing from conception to completion with conviction, compassion and poise… talk about an inspiring lady.

- Competing for the 3rd time and finally feeling like I came into it mentally strong! I achieved what I set my mind to achieve and felt a sense of satisfaction the whole day, that I gave it everything I could, along with a pleasant aftertaste of excitement for the next challenge ahead. :) A big thank you to David for helping me with perspective before and during the meet.

ABOVE ALL... the thing that made the biggest impression on me was a tremendous sense of gratitude for and pride in CFSBK. To see members who have become very close friends as well as those whom I have recently met all working together to pull of a flawless event, using strength and skills that they've honed HERE, supporting each other with sincere interest and a spirit of competition, taking their abilities and hard work seriously, and dedicating a substantial chunk of their time and energy to making this event and community what it is—I'm looking at Kate R., among others, who wore many hats beautifully.

This was a LONG day—12+ high-energy, physically-taxing hours. THANK YOU to all who participated, attended, and brought me so many bottles of coffee. 

My best #s yesterday were: SQ 200, BP 110, DL 205 (PR)—all of these felt great!

From Jenny M.:

Iron Maidens was SO much FUN yesterday. Thanks to everyone who organized and volunteered. Congrats to everyone who lifted!

It was a weekend of PRs for me!

At Iron maidens I hit a 195 HBBS (+15# PR) but missed a cue because my foot but hey—it's still a PR even if it didn't count in the meet. 

Got 190 for the official squat, 100 for bench (+3# PR) and 220 for DL (+10# PR). 510 total. So happy since my goal when I signed up at the end of December was 450 and my goal after several weeks of training was 500. :)

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Be More Human Experience Reebok 
Carl Sagan Explains the Life and Death of Stars 

If you competed this weekend at Iron Maidens/the Strength Cycle Total/C.R.A.S.H.-B.'s and haven't reported back, tell us how it went!