Saturday
Mar082014

Open Workout 14.2

For as long as possible:

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

Following the same pattern until the athlete cannot complete the perscribed work in the allotted time frame. For the full rules and standards, click here. (You'll have to click on the Week 2 Tab)

For the folks not registered for the Open we'll also be offering a 9 minute AMRAP version of this workout scaled for your needs.  If you're registered and know you can only complete a couple reps of this workout, you'll do as much as you can Rx'd to get a score then will modify for the remainder of the workout.

Post reps completed and Rx to comments.
_________________

3 Rounds NFT of:
1:00 Row
10 Strict Dumbbell Presses
15 V-Ups



Coach David's video submission for 14.1 (113 Reps)

  • Don't forget about our Free UFC screening today starting at 2:00pm. The gym will supply some beer but everyone is welcome to BYOB. Dogs, babies, non-CFSBKers and imaginary friends are all welcome too! The card should go through until 5:30pm or so.
  • Don't forget we have Yoga with Whitney H at 10am and Active Recovery at 11 and 12pm today!

CFSBK Powerlifters Competing Today

Today 5 CFSBKers will be competing in the USAPL Guerilla Fitness Raw National Qualifiers. Each athlete will have three attempts at a 1RM Back Squat, Bench Press and Deadlift.  Best of luck to all competing under the watchful eye of Coach Jeremy

Lifters
Uzef G
Paul J
Nicole A
Rob I
Becca W

Tomorrow is the last day to sign up for the Fish CSA

Village Fishmonger is excited to start offering deliciously fresh, local seafood shares in partnership with CrossFit South Brooklyn!  Our fish and shellfish are sourced directly from local fishermen and shellfish harvesters, which we then process and package for you in our kitchen in Brooklyn. You'll be able to sign-up to pick-up fresh, local seafood on the same days and times that meat shares are delivered: the first or second Wednesdays of the month (see below.) Sign up by Sunday 3.9 to participate in the first delivery on Wednesday 3.12.
We offer a 1 lb or 2 lb size share of mostly finfish, plus add-on shares of clams, oysters, and scallops as well as a la carte items that can be ordered on a distribution by distribution basis.  Low-mercury, allergy-sensitive, and Kosher options are available too. Note that only those households that sign up for a subscription can order a la carte items.

The fish CSA will require a 6-month commitment. All sign ups and payment are handled on the Village Fishmonger site.

More information on the Fish CSA click here
__________________
Unexpected Priving Lessons from CrossFit Fast Company
Friday
Mar072014

Rest Day

Quick note: This UTH piece is different than the others and quite a bit longer. The middle section (starting with "Melissa was born...") is the traditional Underneath the Hoodie form that Margie created, so feel free to skip there. Either way, know the beginning is a bit weird and won’t be what you’re expecting. Thanks for reading! —Kate R.

Underneath The Hoodie: Melissa L.

By Kate Reece

Vital Stats
Height:
5’2’’
Date of birth: December 5th
Born and raised: Waterbury and Bristol, CT
Place of higher learning: Eastern Connecticut State University and Hunter College
First shot: Once won an honorable mention ribbon for showing her aunt's pygmy goat at a county fair

Step into this church. Immediately, your gaze rises to the vaulted ceiling, which descends into a collection of simple stained glass windows. The architecture is basic, but the placement of every angle, every window is intentional. The colored glass holds and refracts the light unobtrusively, casting a spectrum of muted colors inside an otherwise darkened space. Take a seat. The wood of the pews is slightly chipped; there are grooves where fingers gripped, rubbed away at the varnish, the result of individuals lost in thought in a way that is supported by mechanized movement of one’s extremities. Feel the air, the stillness. Even in the absence of belief that something supernatural or holy might occupy this air, you can still feel the sacred weight of tradition that is honored here, the weight of hours upon hours of quietness, interior examination, and solitude.

But wait—close your eyes. Listen as the walls of this church gently start to crumble, fall away. Feel fresh, restless air start to swirl around you as the ceiling lifts off and dissolves into perfect blue sky. Now, you're standing in an open field. There is flat expanse for miles around you. The breeze moves lightly between tall yellow grass—millions of thin blades accommodating one another, rubbing and moving, creating a low and gentle swishing sound that makes the silence a thing you can actually hear. The horizon is so empty that you ache to know what's beyond it, what lies at the end of the proverbial rainbow. But for now, your palms are flat and open, lungs clear, skin warmed by a gleaming sun. Breathe. And laugh. It's enough to be this alive.

---

Now you know what it felt like to be offered a glimpse into Melissa’s soul—that glimpse seen through her respectful, dead-on stare, with her warm denim-blue eyes and open face. On the afternoon of MLKJ Day, I met her at the gym after she had taught a morning of classes and finished a workout with Arturo. He was still doing something awful involving thrusters and running, and she hollered encouragement as he huffed around the block in a weighted vest before she slipped into her ’02 Dodge Neon. "Working out by yourself sucks," she said simply, turning the key in the ignition.

After I wrestled her (not really, as I surely would have lost) into Le Pain Quotidian on 5th Avenue, it was clear that while she was trying to have a good attitude and be polite, she still would rather have been anywhere than sitting across the table from me. I should have just told her that I didn’t think she’d be able to do it because then, for sure, she would have told me every secret she has tucked away in the recesses of her big, thoughtful brain. (If you want to get her to do something, tell her she can’t.)

It seems important to point out, too, that we’re far from being strangers and I’d already witnessed both her fierce and fiercely fun sides—the sides that tend to be the final reveal after you’ve known her for a while. We joined forces on the Fighting Tacos soccer team last summer and fall (her being the force, my being mostly a hindrance to winning). After one of our games at Brooklyn Bridge Park, framed by the tall, bright lights of Manhattan’s skyscrapers, a guy was fooling around on the field and accidentally kicked a ball straight into her face. A bunch of us from the gym were standing by the bleachers where she was seated and everything sort of just went quiet. Our open mouths and eyes widened as fury erupted from this small, well-mannered woman. I won’t repeat what she said to the guy, but as Fox recalls, “I thought she was about to rush a dude. He may never know how close to death he came.” Fortunately, the guy quickly apologized. Months later, she also celebrated New Year’s Eve at my apartment. At one point during what became a four-hour dance party, she practiced Jennifer Grey’s leap into Arturo's waiting Patrick Swayze arms, and wouldn’t quit until they executed the iconic lift with perfection, ringing in 2014 as we played “(I’ve Had) The Time of My Life” on repeat.

Thankfully, we got there, to that space that feels like the best first date of your life, that all interviewers crave—where other sounds disappear (in this case, the piercing wails of a flock of Park Slope’s children), and the world seems to stop spinning, just to enable this moment. I know I only scraped the surface of what is her deep interior well, but at least I got to see the shape of that well, and see some of its outpourings.

---

Melissa was born in the beginning of December at St. Mary’s Hospital in Waterbury, Connecticut, the same hospital where her brother and her parents were born. Both of her parents are the third of seven children in large Catholic families, and they met in Waterbury, “The Brass City,” when they were teenagers, getting married three years later. On their first date, Melissa’s French-Canadian father Roland and Irish-Catholic mother Eileen made plans to go waterskiing. Roland had long wavy hair, not unlike Americanized depictions of Jesus, and he showed up at Eileen’s house barefoot, leaving his banana-yellow 1970 Firebird parked in the driveway as he came to the door to say hello. Though they’ve now been married for almost 40 years, Eileen’s mother enjoys telling the story about how petrified she was that her daughter wouldn’t return home safely from a date with this guy who couldn’t afford shoes, yet somehow drove such a spicy car.

The majority of both sides of Melissa’s family still live in or around Waterbury, but Roland and Eileen moved north and slightly east to Bristol a few years into their marriage. Their home in the suburbs looked like the rest of the homes on their block, and it’s the same home they own today. Roland, a patient, thoughtful man, attended a technical high school and became a trade carpenter, building cabinets and doors and working in detailing. When their kids were born, Eileen waited tables in the evening while Roland worked during the day. Eventually, when Melissa and Roland Jr. went to school, Eileen—ever organized and proactive—found a job that would overlap their schedules as a paraprofessional, assisting with special education in various elementary schools.

Family was Melissa’s life, and she watched her parents live simply and work hard to raise her and her older brother. She was an extremely shy child and teenager. Her natural disposition for working quietly translated into the classroom where she was an excellent student. She particularly enjoyed math, appreciating being given sufficient information and data that enabled her to solve complex problems. She spoke up in class when she was expected to, and when she felt strongly about something, but rarely otherwise. She sensed early on that sometimes people talked just to hear themselves, and she always felt that less was more. It seemed obvious that quality would win over quantity.

It wasn’t an explicit expectation that she begin working as soon as possible, but she took over her brother’s paper route when she turned 13. It didn’t feel like some huge sacrifice that she would get up a bit earlier every morning as her family and neighbors slept, hop on her bike, and ride around delivering papers so she could earn her own money. When she turned 16 and wasn't playing soccer or running track, she continued working at a local supermarket and eventually at a food stand in Lake Compounce, an amusement park in Bristol. (She was soon promoted to manager of the food stand, and it should be noted that, after she left, there were a few deaths at the park.)

She wanted to get involved in theatre at Bristol Eastern High School, but it was too big a stretch for her shyer personality. Sports provided her with a critical social outlet. She was a dynamite athlete, and in the context of a team she felt comfortable enough not only to be aggressive but bloom out of her shell into friendships with her teammates and into her natural gifting as a leader. In track, she ran the 800m and 4x4 relay, selecting those events because she considered them the hardest, leaving her, as she explained, “with nowhere to hide.” She quickly became captain of her soccer and track teams and early on she chose to lead primarily by example—again, using her words only when necessary.

Melissa’s reticence was not standard-issue shyness; it was also evidence of her precocious wisdom, which she credits to her parents’ Catholic values. She went through every rite of passage at St. Gregory, the church her family attended every Sunday in Bristol. Mass broadened her perspective beyond the walls of her own life and concerns, buoying her with the awareness that it was a waste of time to become wrapped around axles of trivial or selfish concerns. That spiritual upbringing also carved out a calm interiority in her mind, which in turn created an ability to be deeply comfortable while alone. She also became convinced that loving people well mattered the most.

Every Sunday after Mass, her family would drive the 12 miles back to Waterbury to visit her maternal grandparents’ home for family dinners (in the same house where Eileen had grown up). All of Eileen’s brothers and sisters and their kids crowded into the one-floor ranch-style home, comprised of a living room, kitchen, and one other common room. The closeness of the space translated to the closeness of their relationships, and that blood community and its accompanying support and love provided Melissa with deep, tethering roots.

---

Despite being the home of ESPN, Bristol was an unremarkable town, the main street peppered with chain restaurants, a Walmart, and mostly lower-middle class stretches of suburban homes. It’s the kind of small town that most young people leave only provisionally, for college or brief explorations, ultimately returning to be with their families and start their own. Melissa and her closest friends were not of that disposition. She literally counted down the days until she could leave for college. She didn’t know what she wanted to do but she had the sense that if she went away, she could reinvent herself to a degree—get outside the routines she’d grown stuck in and escape the settled perceptions of others. If you’ve grown up in a small town, you know what it’s like to be plagued by people’s unwillingness to imagine you beyond their memories of your fifth-grade self. Melissa wanted a new beginning, to let her world take on new shapes and expand to meet her insatiable curiosity.

She had visited colleges in Boston and came close to leaving Connecticut entirely, but practicality won out and she chose Eastern Connecticut State University. She found a home at ECSU, and immediately she felt more outgoing and comfortable than she had in high school. It was a Division III school, so she was able to play soccer. ECSU was also where Melissa met Teresa Belling (known to CFSBK as a powerhouse athlete). Melissa and Teresa played soccer together and were roommates for most of college, drawn to each other because of their shared family values. They took long runs through the woods of Willimantic, and maintained a regimen of two, sometimes three-a-day workouts, biasing legs on Mondays and Wednesday, “bis and tris” on Tuesday and Thursday, and sit-ups daily. They worked hard at school and soccer, and played hard on the weekend. (Ask Melissa about how she introduced Teresa to alcohol.) All told, college was a wonderful and gratifying experience.

Melissa majored in Economics and worked summers as a teller at Fleet Bank, which gave her a sense of the scope of bigger banks. She wasn’t sure what she wanted to do after graduation, but a relative got her an interview at a fledgling hedge fund in Westport, Connecticut, and she was soon employed in their Operations department. That hedge fund was Bridgewater Associates (a name she dropped casually, as though it was some local bank and not a $100-billion-plus company that’s made more money for investors than any other hedge fund, ever). Melissa was drawn to the company’s ethical and inventive ethos, and she could lead there the way she led on the soccer field—by example, through hard work, as part of a team. By age 25, she was managing a team of four other employees and had received numerous promotions. Even if she didn’t love what she was doing, she was responsible for it, so it was going to be perfect.

Around that time, she and Teresa, who was working for ESPN, had moved back in together. Despite continuing to play soccer and the fun they and their friends were having on the weekends partying and dancing in New Haven, Melissa’s life revolved almost entirely around work. That familiar restlessness returned. In the middle of her fifth year at Bridgewater, she realized she was completely exhausted—and much like how she felt when she left Bristol for college, she was ready for a new experience, and for the borders of her world to break and extend yet again.

---

In the spring of 2007, Teresa and Melissa packed a car and left Connecticut for Brooklyn. They found an only slightly decrepit apartment in South Slope, which cost twice as much as their loft apartment in Connecticut (which had had a swimming pool). Melissa’s parents helped them move, and when they arrived at the apartment, Eileen opened the door and entered the bathroom, where the toilet was clogged with a large, rank pile of feces. Many mice abided in the apartment alongside Melissa and Teresa, the furnace broke down in dead of winter, and though they eventually hightailed it to Kensington Gardens, they were both 25 years old and sold on New York City.

Melissa started working in Human Resources for Goldman Sachs and Teresa was still working for ESPN so the pair slogged through gruelingly long weeks, hanging out on the weekends playing co-ed soccer and hitting an array of “globo” gyms. Melissa logged time primarily in spinning and step aerobics classes and with Nautilus machines. She started complaining to her brother over the phone about her boredom in the gym. He had recently begun following CrossFit’s main site programming (along with the Navy SEALs training component), and he told her to check it out. She had no clue what any of the movements were on the daily WODs, but she and Teresa, always ready for a new adventure, decided to spend a Saturday morning taking a teaser class at a gym in Manhattan. The teaser was half of Cindy. Melissa used the fattest band possible for her pull-ups, did pushups on her knees, and couldn’t achieve full range of motion on her squats. But she finished. She and Teresa went to brunch afterwards and could barely lift coffee cups to their tired faces. Nonetheless, they thought This is awesome. They went through the gym’s Foundations program and kept training in Manhattan for about six months, until they found CrossFit South Brooklyn.

It was the summer of 2010, and the garage doors were up as they walked in one evening after work. Fox was coaching, but there wasn’t a front desk yet, so he approached them and started talking to them. He thought they both looked like “heavy hitters” (in addition to assuming that they were a couple) and he hoped that they would come back. They did. After a few months, Fox invited them both to join the competition team classes and Melissa became Athlete of the Month in May 2011.

Things were going beautifully at CFSBK, where both Melissa and Teresa had fallen in love with not just the physical training but also the community. The welcoming, kind ethos exhibited by the coaches and athletes felt reflective of the values that had drawn them into friendship with each other years ago. But over at Goldman Sachs, the creeping feeling of restlessness, exhaustion, and dissatisfaction returned for Melissa. A steady stream of Why am I doing this, Im not making any impact in the world, This work is so insignificant, played like the lyrics to a bad song in her head. Melissa knew that if she was going to spend that much time dedicating herself to something, she needed to feel that it made an impact on peoples’ lives in some consequential way.

So in 2011 she quit her job and began taking the pre-requisites necessary for applying to Physical Therapy programs. Fitness and sports had been the dominant themes of what she’d always been most passionate about, along with loving and caring for people, and it suddenly felt like pink cursive writing scripting her calling across the clouds. She also became convinced that she wanted to move back to Connecticut for school, buy a house in the middle of nowhere with lots of land, and be near her family again.

But then she was invited to begin coaching at CFSBK in early 2012, and with much prodding from Fox and others she checked out some New York schools. When she visited Hunter, she knew she’d found the one. (She was so stunned when she was accepted to their program that she asked them if they’d made a mistake.) She started in the summer of 2013, and the experience of PT school alongside coaching continues to convince her that she’s found how she wants to spend her professional life. She loves understanding physiology and how marvelously the human body self-regulates, and she loves learning the nuances of CrossFit’s lifts and teaching progressions and how to correct common errors in movement. Managing all this new data and information, and using it to solve peoples’ problems in a functional, important way, is a perfect fit.

That familiar process of blooming, of being part of a team, has also woven its way into the fabric of her story at CFSBK. The combination of her dry, quick wit and unassuming demeanor means her humor catches you when you’re least expecting it and in the best way. Jess Bailey remembers one class where the Question of the Day was about something you regretted losing. One guy referenced once losing a bunch of CDs and jewel cases, and Melissa asked him to repeat his answer and then laughed. "Oh, I thought you said you lost all your Jewel CDs!" she explained. Two minutes later, she started playing Jewel songs during the warm-up.

---

We’re about an hour and a half into our interview, and her ceramic pot of jasmine tea and mine of decaf coffee are long dry. Suddenly, I’m not pummeling her with questions to keep driving her divulgences forward. The sounds in the restaurant have faded, and a bubble seems to form around us. She’s saying that she doesn’t know how she got here, what a miracle it is that things somehow fall into their right place. “If you had asked me even three years ago what I’d be doing now, I would have had no idea that I’d arrive here. But it seems to be working out well.”

Still, though… “There’s so much out there,” she says. Her voice is even quieter than usual but she’s still looking me straight in the eye. “The world is a big place, and to be tied down in one place for an extended period of time—there’s always something else. Whenever I think my world is too small, it’s depressing, there’s so much more I could be doing.” This disposition shows itself in her affinity for being a bit of a daredevil, for finding ways to experience life at its limits; a few years ago, she went skydiving and last year she bought her first motorcycle. “Without the gym,” she continues, “I absolutely would have moved somewhere else. I feel connected here, it’s my community and my family. But I’m never satisfied. It kind of sucks.” The beauty of a restless heart is ambition and openness, but its casualties (even in a life well-attended by loyal friends and family) can be loneliness, and a lack of absolute contentment—though never a lack of gratitude for the gift of being alive.

The whitened sun is setting when we leave the restaurant to walk back to her car, casting everything in a matte shade of pale yellow and dove gray. I say something about how brief it all is, how I never want to get to the end and wish I had done something differently. She nods and looks down 5th Avenue as we wait at the light to cross the street. “You only get one,” she says.

Parting Shots
Favorite way to eat eggs: in pancakes
Favorite lift: Clean and jerk
Any assumptions CFSBKers make that she would like to disabuse them of: She is not, nor ever was, a gymnast (though she wishes the opposite were true).
Favorite band: The Band

Thursday
Mar062014

Clean and Jerk

EMOM 8 Minutes:
1 Power Clean and Push Jerk at about 80-85% 1RM


AMRAP 5 minutes:
Power Clean and Jerk 155/105

Scale to 75% of your EMOM weight if you can't do the Rx'd loads.

Post loads and then rx and reps to comments.
CJ e5/6
___________________

5 Rounds NFT of:
10 Push Ups or 5 Ring Dips
14 Goblet Lunges (7ea)
20 Hollow Rocks

Jeremiah takes on 14.1

  • Don't forget about our UFC screening starting this Saturday right after group classes and the Brooklyn Get Down dance party/event the following Saturday.
  • Don't forget that 14.2 will be announced tonight starting at 8:00pm! Stay tuned to the Games site for the live announcement.
  • CFSBK has pulling a double dip on CrossFit.com! Today our own Zach H is the mainsite picture and yesterday they posted the article about CRASH Bs including Coach Nick, Katie M and Sarah M! Go team!

Transitioning from the Look, Feel, Perform Better Challenge

The LFPB challenge ended a few weeks ago and many of you are still adjusting to finding a balance between the challenge parameters and allowing some more flexibility while still making progress with your goals. To start, take some time to honestly evaluate where you did well and where you failed. As we discussed in a previous post, you could learn a lot about yourself and the people you associate with by examining the time you made decisions that weren’t health supportive. One easy easy way to continue and improve success is to do more of what worked for you, whatever it was. You’ve already got that ball rolling so stay with it. Then you can begin to experiment with improving one or two things you had trouble with. Just as you wouldn’t expect to enter the gym and go from a 95 pound squat to a 365 pound squat in a few weeks, changing nutrition and lifestyle habits for the better will take some time. Be patient and start acting on one or two, and only one or two things. Recognize that you will only succeed with the way that is appropriate for you, not anyone else. Even if the person you share a squat rack with every Wednesday did “x” and had amazing, painless results, that does not mean that the same things will work in the same way for you. Below are a few considerations depending on which path you were on for the challenge.

Level 1 Eater (aka, traditional Paleo approach)
Did you do well eating better quality foods and have a few notable improvements? Great! If you’re still going in the right direction then simply keep at it. Remember, be patient. If you’ve stalled a bit then you should now start to work on some quantity control as well. If you are still trying to lose body fat then you can use a few time tested principles that don’t require a scale or a measuring cup.

  • Eat slowly. Many people are in the habit of eating on the go and it isn’t doing us any favors. Sit down, slow down, and chew your food. Have a meal time instead of a meal “for time”. You will digest your food better, getting more out of it, and likely eat less. An old school bulking tactic is to eat as fast as possible, before your body knows it’s full. Your satiety cues are more easily recognized when you eat slowly than when you’re in a feeding frenzy. When you eat more slowly it makes it easier to eat what we need instead of what we want.
  • Eat to 80% full. Slowing down will help tremendously with this. This can be the most important habit to work on to maintain a lean, healthy body. Don’t worry about being exact with it, you probably can’t anyway. When you think you might be full enough simply wait a minute or two before deciding whether or not you need more food. If the answer is no then you’re done, regardless of what’s on your plate. Pack it to go or toss it out. If the answer is yes then eat some more before asking yourself the same question again.
  • Eat protein with every meal and snack. Protein is the macronutrient that will help most with satiety and the one that helps with a sense of satiety the most. It’s the building block of your body. Eat some quality and protein at every meal and round it out with some produce and healthy fat.


Level 1 Eater (aka, traditional Paleo approach) and want to gain weight or stop losing?

  • Eat more at each meal, or add in a meal or snack. Simple, yes?
  • Add in some whole fat dairy post-training, particularly on lifting days.
  • Add more starch to your diet. Plantains, yucca, yams, root veg, and white potatoes (sans skin) are all good options.


Level 2 Eater (aka, The Zone)
Did you do well but started to freak out at the site of your scale? You can relax the weighing and measuring a bit and use the knowledge you gained over the last six weeks.

  • Use the internal scale you developed over the past six weeks. Eyeball portions and be honest about it.
  • Include all the macros (protein, carbohydrate, and fat) on your plate at each meal. Don’t be ok with letting a meal slide with no protein.
  • Do your best when eating out. If you’re solo dining then you might try ordering an app or two, they often are enough food for a meal. If you’re out with others then share plates, the extra plate charge isn’t a big deal. If you feel cheap for splitting meals (I know I do) then tip extra well. You’ll still save coin, and will be healthier for it. You could also simply be ok with taking food home or leaving it on the plate.

Level 2 Eater (aka, The Zone) and want to stop losing weight?

  • Add in more fat blocks. Start by doubling them. So, if you were eating 14 blocks each day try eating 14 blocks of protein and fat, and eating 28 fat blocks spread throughout the day
  • Add a post training recovery shake that you don’t count towards your blocks. About 25-30 grams of whey protein and 25-50 grams of dextrose for guys, or 15-20 grams whey and 20-30 grams of dextrose for gals will go a long way toward taking advantage of the post training anabolic window. This works best if your goal is to gain mass. *You could also have the whey protein with 1-3 bananas or 1-1.5 cups of grapes instead of the dextrose.
  • Add in some post training whole fat dairy. A pint of milk (or chocolate milk) can be great.

Keep in mind that healthy eating doesn’t mean perfect eating. Here is a great article from the folks over at Precision Nutrition on what what Healthy Eating really is, and what it isn’t.

Remember... Be nice to yourself!
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Also, check out Coach Fox and a bunch of other CFSBKers on Business Insider in part two of their video series on CrossFit!

Wednesday
Mar052014

Low Bar Back Squat

Performance: 5/3/1 "3 Week"
70%x3, 80%x3, 90%x3+


Fitness: 2x10
Linear Progression


Post loads to comments.
LBBSQ e5/6
____________________

15-12-9-6-3 reps for time of:

Front Squats 115/75
Pull Up or Jumping C2B Pull-Ups


If you're doing strict, unassisted pull-ups consider scaling volume to: 12-9-6-3-1 or 6-5-4-3-2

Post time and Rx to comments.

The CFSBK Endurance Team warming up in the bitter cold

Free UFC PPV Screening this Saturday

This Saturday starting at 2:00pm CFSBK will be screening the UFC PPV on the big screen. All are welcome to pull up a mat and watch the action for free. BYOB!

Event: UFC Fight Night 37: "Gustafsson vs. Manuwa"
Location: O2 Arena in London, England

Main Event:
205 lbs.: Alexander "The Mauler" Gustafsson (15-2 MMA, 7-2 UFC) vs. undefeated striking specialist Jimi "Poster Boy" Manuwa (14-0 MMA, 3-0 UFC)

Fight Pass Main Card (3 p.m. ET):
155 lbs.: Melvin Guillard vs. Michael Johnson
125 lbs.: Ian McCall vs. Brad Pickett
170 lbs.: Omari Akhmedov vs. Gunnar Nelson

Fight Pass Prelims (12:30 p.m. ET) Screening will start at 2:00pm, not all matches will be broadcast
185 lbs.: Cyrille Diabate vs. Ilir Latifi
185 lbs.: Luke Barnatt vs. Mats Nilsson
185 lbs.: Brad Scott vs. Claudio Henrique da Silva
135 lbs.: Roland Delorme vs. Davey Grant
170 lbs.: Igor Araujo vs. Danny Mitchell
125 lbs.: Louis Gaudinot vs. Phil Harris


Who is your favorite MMA Fighter of all time?
_____________________
A Day at the Office with Rich Froning CrossFit
New Marijuana Study Says Everyone Knows You're High And You'll Likely Be Stoned Forever

Tuesday
Mar042014

Rest Day

Thanks to everyone who came out to our TWO snow shoe trips this weekend. Special thanks to cruise director Mare L for organizing yet again!
More photos can be found on our Flickr account

  • Reminder that there is NO Active Recovery tonight!

14.1 in the Books

The first week of the 2014 CrossFit Open is officially over. 14.1 was a test of basic work capacity and coordinationg with the jump rope. Congratulations to all who tackled it.  Please let us know about your experience with 14.1 and what you think next week will be in the comments section.

Week 1 CFSBK Men's Leaderboard
Week 1 CFSBK Women's Leaderboard

KICKSTARTER CAMPAIGN –Your Help Needed!

Coach Nick's brother has made a short psychological thriller called "Harmon," and he needs under $10,000 to defray some costs associated with post-production, promotion, getting into festivals, etc. Check out his Kickstarter page and watch the trailer – and the pitch – to learn more.

Every little bit counts! Even if you just give $5 – ONE dollar – it'll make a difference. Part of the game is simply getting as many participants as possible.

Thanks for considering it!

___________________
Thank you to everyone who voted for Inside the Affiliate in Breaking Muscles Best Fitness Blogs of 2014 Contest. We made the top 20! Winners will be announed on March 10th. CrossFit your fingers that we make the cut to the top 10.

Monday
Mar032014

Push Press

90%x2x5 of last weeks heavy double.

Work on cycling these and not resting in the rack position. If 90% is too heavy to cycle then work at a lighter load. If you didn't hit last week's push presses, find a heavy double and perform five sets across there.

Post loads to comments.
PP e5/6
__________________

For Time:
40 Wall Ball Shots
400m Run
40 Burpees
400m Run


Post time and Rx to comments.

The Brooklyn Get Down at CFSBK

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

NEW Fish CSA! Sign Up Info Below!

Ready to sign up for a fish share with Village Fishmonger? Here's how:
  1. Go to the Village Fishmonger website (www.villagefishmongernyc.com)
  2. Click on 'Sign Up For Fish Shares'
  3. Choose your pick-up location, in this case, CrossFit South Brooklyn
  4. Choose from these 2 share sizes and be sure to choose the 'CrossFit South Brooklyn' schedule:
    1. Small Share:  ~1 lb per distribution, monthly schedule, which will comfortably feed a family of 2 for 1 meal.
      1. Monthly schedule --> 6 distributions x 16.50 per week = $99.00
    2. Medium Share:  ~2 lb per distribution, bi-weekly schedule, which will comfortably feed a family of 2 for 2 meals.
      1. Monthly schedule --> 6 distributions x 33.00 per week = $198.00
  5. Choose your Add-Ons: You have the ability to add the following to your distribution to be received along with your main share: Clams, Oysters, Scallops.  Be sure to choose the 'CrossFit South Brooklyn' schedule.
  6. Choose the 'Bi-Weekly' payment plan.  Even though CFSB has a monthly distribution schedule, the Bi-Weekly payment plan will allow you to pay for 6 distributions upfront.
  7. You will need to then create a Farmigo account to continue with the sign-up process.
  8. For payment you can choose from:
    1. Debit/Credit Card --> This is a one time payment with a debit or credit card
    2. Automatically Recurring Payments - Debit/Credit Card --> You will be opting into the auto-renewal option so that after every 6 distributions, your card will be automatically charged for the next 6 distributions.
  9. In the sign-up comments box, note any allergies (shellfish) or dietary restrictions (low mercury for expectant and nursing mothers, kosher for those who would like to eliminate non-kosher fish from their shares), if any.
  10. Go to our pick-up on the delivery date and pick up your seafood!
Still have questions? Email mignyc at gmail dot com!
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CFSBK Open Athletes: Please remember to have your 14.1 scores submitted today at 8pm in order to continue with the Open.

The Benefits of Open Gym Sessions at CrossFit Affiliates Inside the Affiliate
Sunday
Mar022014

Deadlift

Performance: 5/3/1 "5 Week"
65%x5, 75%x5, 85x5+


Loss of a neutral back position will automatically end your rep out.

Fitness: 1x5 Linear Progression
Add 5-10lbs from last week's exposure.

Post loads to comments.
DL e4/6
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Row As Many Calories as Possible in 10 Minutes


Post total calories rowed to comments.
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Ring Inversions or Skin the Cats 101


2013 CrossFit Games Champ Sam Briggs gets 472 reps on 14.1. That's 10 Rounds + 22 Double Unders

Sunday Updates and Notes

 

  • Today at 2:00pm Coach Jeremy's Strength Cyclers will be competing in the CrossFit Total! Come see some big iron move!
  • The Foxes are on vacation! There is No Active Recovery today or this Tuesday evening.
  • CFSBK OG Sarah LR will be leaving New York for San Fran to embark on a career as a primary care clinician this week. All are welcome to her going away party today at the Whole Foods indoor roof today from 2-6pm. Bon Voyage, SLR!!!! CFSBK will miss you!

TODAY! Village Fishmonger at CFSBK for Fish CSA Meet & Greet

Village Fishmonger will be in the house today from 10:45-1:15 to answer questions and get you psyched to join our new Fish CSA. Stop by to ask questions about this new CSA opportunity.

Village Fishmonger is excited to start offering deliciously fresh, local seafood shares in partnership with CrossFit South Brooklyn!  Our fish and shellfish are sourced directly from local fishermen and shellfish harvesters, which we then process and package for you in our kitchen in Brooklyn. You'll be able to sign-up to pick-up fresh, local seafood on the same days and times that meat shares are delivered: the first or second Wednesdays of the month (see below.) Sign up by Sunday 3.9 to participate in the first delivery on Wednesday 3.12.
We offer a 1 lb or 2 lb size share of mostly finfish, plus add-on shares of clams, oysters, and scallops as well as a la carte items that can be ordered on a distribution by distribution basis.  Low-mercury, allergy-sensitive, and Kosher options are available too. Note that only those households that sign up for a subscription can order a la carte items.

The fish CSA will require a 6-month commitment. All signups and payment are handled on the Village Fishmonger site.

Wondering what to do with your share? There are recipes on the Village Fishmonger site, and Michele will also be posting recipes on her blog, thedailypaleo.tumblr.com and on the gym blog. Not ready to cook it when you get it home? Pop it in the freezer.

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The Last, Disposable Action Hero NYT
Klokov does 225lb Isabel in 5:47