Saturday
Jul182015

Front Squat | WOD 7.18.15

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.
e6/8
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Fitness
10 Rounds For Time:
20 Double-Unders or 50 Single-Unders
5 Burpees
5 Chest-to-Bar Pull-Ups 

Performance
5 Rounds For Time:
50 Double-Unders
10 Burpees
5 Muscle-Ups 

Post time and Rx to comments.

6am Faithfuls Brad D. and Michael A. went on vacation together recently and took this adorbs photo at CrossFit Nantucket. Please always send your travel photos to Kate, our blog's managing editor (Katharine [at] CrossFitSouthBrooklyn.com), so we can post them and share your adventures! 

  • THE PALEO POTLUCK HAS BEEN MOVED TO TOMORROW DUE TO RAIN. All details remain the same—from 12pm to 4pm (or later...). Enter the park near 15th Street North, off the 15th Street/Prospect Park train station (F/G). More details here

News and Notes 

  • Andrew S., Steph M., Alex N., Brendan N. and Joe W. are representing CFSBK at the Powtown Throwdown at Poughkeepsie CrossFit today! They will complete four workouts including a two-mile run, 1RM clean and jerk, a chipper, and a couplet. Send good vibes their way! Good luck, team!
  • Speaking of Kate (hi, it's me here!), starting tomorrow, I'm taking my first real vacation from the blog since I started in April of 2014, and Coach David will be running it through the end of July. Please forgive him for his endearing typos and strange formatting choices. I am also away for the month of August, but will still manage the blog remotely. I will miss you guys, but I'll be following along on here! <3
  • Happy birthday, Tori P. and Megan R.!

How You Can Spend Your Saturday With CFSBK...

Strength Cycle Starts on Monday—and There's Still Space For You to Get Hella Strong!

Upcoming Cycle Times and Dates:
A cycle: Beginners, 7pm Mon/Wed and 6pm Fri | Monday July 20th-Friday Sept 11th 
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday July 21st-Sunday Sept 13th 
C cycle: Morning beginners, 6:30am Mon/Wed | THIS OPTION IS FULL 
D cycle: Continuing Education, 6pm Mon/Wed | THIS OPTION IS FULL
E cycle: Late mornining, all levels, 10am Mon/Thurs | Monday July 20th - Thursday Sept 10th 
F cycle: Noon with Margie, 12pm Tues/Thurs | THIS OPTION IS FULL

Each cycle will culminate in a CrossFit Total on Sunday, Sept 13th.

Class Sizes: Space is limited to 4-8 participants
Class Length: 90 minutes 

Cost: 3x Per Week Cycles:
$300 paid upon registration and then another $300 at the halfway point
Cost: 2xW Cycles:
$200 paid upon registration and then another $200 at the halfway point 

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Got Rhythm? Take This Test!
HOW TO: Double-Unders, Stop Tripping on the Rope! WODPrep 

Friday
Jul172015

Rest Day

ICYMI, here's the latest video from Inside the Affiliate, called "How to Properly Spot the Bench Press!"

There’s Still Time to Sign Up For CrossFit 718's Summer Games Event!

CrossFit 718's Summer Games Event is happening next Saturday, July 25th and registration closes TONIGHT! This is a partner event with scaled and Rx-ed divisions. The workouts can be found here

Currently, the following teams from CFSBK are registered to compete:   

Team Foxes
Coach MeLo & Alex B.
Coach Whit & Brendan N.
Lauren S. & Alex N.
Coach K HarpZ & Jay M.   

Matt Katz is still looking for a partner! Email Coach MeLo at Melissa [at] CrossFitSouthBrooklyn.com to get more details!

What Are You Doing Tomorrow?

  • Let your doggie have a Doggie Play Date from 2-3:30pm! More details here.
  • Join us for a Paleo Potluck in Prospect Park from 12pm to 4pm (or later...). Enter the park  near 15th Street North, off the 15th Street/Prospect Park train station (F/G). More details here
  • Check out Threes Brewing this weekend! Threes offers our members happy hour pricing… all the time! Happy hour is $1 off draught and well drinks. Just show your scan card with the CFSBK logo! 

_____________________ 
Nike's New Motto: Just Whine Baby Eat to Perform
Experts Urge Sparing Use of Nonaspirin Painkillers The New York Times 

Thursday
Jul162015

Snatch | WOD 7.16.15

Fitness: Snatch Pull + Snatch
Work up to a medium heavy load on the complex, aim for a few pounds heavier than last week.

PerformanceSnatch: 80%-90% x 1 x 3-5
Warm up and perform 3-5 singles between 80% - 90%. 

then, 

Snatch Pull: 110% x 3 x 3

For more information about the snatch pull, check out this article and video.

Post loads to comments.
e6/8
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Heaving Snatch Balance: 3 x 3 
Add 5-10 pounds to last week's exposure.

To learn more about the Heaving Snatch Balance, check out this article and video

Post loads to comments.
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Accessory Work: 

Row 1K
Run 800m 

Post total reps to comments.

The Spiking Tacos took second place in Big City Volleyball's Social League last night at Brooklyn Bridge Park's Pier 6. They were slightly upset that the winning team won all of the prizes, which included beach towels and backpacks, but they were happy with their progress throughout the season. Go Tacos!
  • Happy birthday, Shawn T.!

Introducing: Anti-Gravity: An hour-long gymnastics strength, skill, and conditioning class with Coaches Noah and Arturo 

Is your kip krap? Are you muscle ups more like muscle downs? Are your pistols mere pop guns? Coaches Noah and Arturo have designed Anti-Gravity: an hour-long gymnastics strength, skill, and conditioning class.

The class will focus on the gymnastics skill and strength components that are most commonly demanded in CrossFit workouts, using a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your bodyweight movements. Our goal is to improve not only skill, but gymnastic work capacity and muscular endurance. 

When: Tuesdays at 7:30PM and Sundays at 2PM (starting this Tuesday, July 21st)
Cost: This counts as a regular group class

Each class will consist of skill work, strength development, conditioning, and flexibility training. Every class will include dedicated strength work and a WOD, so it can stand alone and fully take the place of one of your group classes for the day.

If you are a brave soul who wants to take Anti-Gravity along with group class, please ask Noah or Arturo first and make sure to take group class before Anti-Gravity.

There's Still Space in the Upcoming Strength Cycle—and Still Space For You to Get Hella Strong!

Upcoming Cycle Times and Dates:
A cycle: Beginners, 7pm Mon/Wed and 6pm Fri | Monday July 20th-Friday Sept 11th 
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday July 21st-Sunday Sept 13th 
C cycle: Morning beginners, 6:30am Mon/Wed | THIS OPTION IS FULL 
D cycle: Continuing Education, 6pm Mon/Wed | THIS OPTION IS FULL
E cycle: Late mornining, all levels, 10am Mon/Thurs | Monday July 20th - Thursday Sept 10th 
F cycle: Noon with Margie, 12pm Tues/Thurs | THIS OPTION IS FULL

Each cycle will culminate in a CrossFit Total on Sunday, Sept 13th.

Class Sizes: Space is limited to 4-8 participants
Class Length: 90 minutes 

Cost: 3x Per Week Cycles:
$300 paid upon registration and then another $300 at the halfway point
Cost: 2xW Cycles:
$200 paid upon registration and then another $200 at the halfway point 

_____________________ 
WWE Champion Seth Rollins on the Power of CrossFit Men's Journal
How Anecdotal Evidence Can Undemrine Scientific Results Scientific American 

Wednesday
Jul152015

Back Squat | WOD 7.15.15

Fitness and Performance: 3 x 5 Linear Progression 
Add 5-10 lbs to last week.

Post loads to comments.
e6/8
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Performance

“Mini Eva”

3 Rounds For Time:
400m Run
30 Kettlebell Swings 72/52
30 Pull-Ups 

Fitness
3 Rounds For Time:
400m Run
2x
15 Kettlebell Swings
10 Pull-Ups or Ring Rows

Post time and Rx to comments.

Check out CFSBK Super Couple Mike and Janelle B's CrossFit faces. Who wore it better?

  • Happy birthday, Dan G. and Celine D.!

CFSBK's Doggie Play Date Is This Saturday...

Ever wished your dog could make friends the same way you do at CFSBK? Now he/she/they have the chance! 

What: CFSBK Doggie Play Date
When: Saturday, July 18, from 2-3:30 pm
Where: CFSBK, in 608

Member Lyssa Howells will also be there to share her dog training business, It Howls, with others. But please note: this is definitely not a dog training class, just an opportunity for SBK to support our dog-owner community.

...And So Is the Paleo Potluck in Prospect Park!

Mary M. is organizing a Paleo/Whole30 Potluck and Play Date in Prospect Park on Saturday, July 18th, from 12pm to 4pm. We won't have access to the grills, but if anyone would like to generously bring their grill, Mary is happy to pick up charcoals! Just shoot her an email or leave a note on the event page.

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/a volleyball net/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] gmail.com.

_____________________
Taylor Swift CrossFit Parody POPSUGAR 
Find Inner Fu*king Peace With This Profanity-Filled Guided Meditation Fast Company

Tuesday
Jul142015

Rest Day

KLove zip lining in Costa Rica, 325 feet in the air, flying through clouds above the canopy of the rainforest. NBD.

News and Notes 

Seeking Volunteers For CFSBK’s Subway Series Events!

Friends, Romans, countrymen/women! Our Subway Series event is fast approaching on August 23rd, and we need your help to pull it off as seamlessly as possible. We promise you’ll have a lot of fun! We need:

  • At least 10 judges
  • 2 score runners/scorers—we need someone to create a user-friendly spreadsheet to score the event properly, and someone to handle this on the day (Please email Coach Fox directly if you have skillz in this arena! Christian [at] CrossFitSouthBrooklyn.com)
  • A handful of extra people to help with breakdown and set-up of stations between heats 

Email David [at] CrossFitSouthBrooklyn.com if you can volunteer!

There's Still Space in the Upcoming Strength Cycle—and Still Space For You to Get Hella Strong!

Upcoming Cycle Times and Dates:
A cycle: Beginners, 7pm Mon/Wed and 6pm Fri | Monday July 20th-Friday Sept 11th 
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday July 21st-Sunday Sept 13th 
C cycle: Morning beginners, 6:30am Mon/Wed | THIS OPTION IS FULL 
D cycle: Continuing Education, 6pm Mon/Wed | THIS OPTION IS FULL
E cycle: Late mornining, all levels, 10am Mon/Thurs | Monday July 20th - Thursday Sept 10th 
F cycle: Noon with Margie, 12pm Tues/Thurs | THIS OPTION IS FULL

Each cycle will culminate in a CrossFit Total on Sunday, Sept 13th.

Class Sizes: Space is limited to 4-8 participants
Class Length: 90 minutes 

Cost: 3x Per Week Cycles:
$300 paid upon registration and then another $300 at the halfway point
Cost: 2xW Cycles:
$200 paid upon registration and then another $200 at the halfway point 

_____________________ 
Weightlifting Eddie Hall Breaks Deadlift World Record Bleacher Report
How to Cut Children's Screen Time? Say No to Yourself First The New York Times
No Brain, No Pain The Conversation
There's a new show about NYC's "hot" trainers and people think it looks "freaking amazing"

Monday
Jul132015

Press | WOD 7.13.15

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+
Off of increased training max.

Post loads to comments.
e6/8
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Performance
AMRAP 12 Minutes:
12 Deadlifts 155/105
9 Hang Power Cleans
6 Push Jerks 

Fitness
AMRAP 12 Minutes:
9 Deadlifts
6 Hang Power Cleans
3 Push Jerks or Push Presses

Post rounds and Rx to comments.

Congrats to Jake L., Alex B., and Amanda Mc., who competed at the Crow Hill Olympic Lifting meet yesterday. Jake and Alex both won their weight classes, Jake won the meet overall, and Amanda went 5/6 and PR-ed both of her lifts. And congrats to everyone who participated in the Strength Cycle Total yesterday. A great day for CFSBK! 

News and Notes 

  • There's a new post (and video!) on Coach David and Kate R.'s blog Inside the Affiliate, called "How to Properly Spot the Bench Press." Since you're CFSBK-ers, you're probably already awesome at spotting this lift, but check it out for a refresher. And share it with your friendz!
  • LOST AND FOUND: New batch of stuff. Check out this photo to see if any of it's yours! 
  • Happy birthday, Christopher B.

Register Now For Strength Cycle!

We all want to get stronger. That's because we implicitly understand that building strength is the foundation for increasing overall physical capacity. It has been proven again and again that lifting heavy primes our bodies to be more effective and efficient at metabolic conditioning workouts. Strength is the only mode of training that supports everything else we do in the gym and in life. Plus: it's pretty badass. 

Upcoming Cycle Times and Dates:
A cycle: Beginners, 7pm Mon/Wed and 6pm Fri | Monday July 20th-Friday Sept 11th 
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday July 21st-Sunday Sept 13th 
C cycle: Morning beginners, 6:30am Mon/Wed | THIS OPTION IS FULL 
D cycle: Continuing Education, 6pm Mon/Wed | THIS OPTION IS FULL
E cycle: Late mornining, all levels, 10am Mon/Thurs | Monday July 20th - Thursday Sept 10th 
F cycle: Noon with Margie, 12pm Tues/Thurs | THIS OPTION IS FULL

Each cycle will culminate in a CrossFit Total on Sunday, Sept 13th.

Class Sizes: Space is limited to 4-8 participants
Class Length: 90 minutes 

Cost: 3x Per Week Cycles:
$300 paid upon registration and then another $300 at the halfway point
Cost: 2xW Cycles:
$200 paid upon registration and then another $200 at the halfway point 

Group Class/Open Gym/Active Recovery/Yoga/Pilates Add-On Option!
This add-on membership allows our 2x/week Strength Cycle to attend two additional classes per week, outside of the regularly scheduled strength cycle classes. This includes group classes, open gym, and Active Recovery/Yoga/Pilates. 

Price is $100 per four weeks, first bill due at sign-up and second bill ($100) charged automatically to the card on-file four weeks later. Register here!

If anyone is confused as to which cycle they belong in or has any questions, they can contact Jeremy directly at Jeremy [at] crossfitsouthbrooklyn.com to discuss placement. 

_____________________ 
Serena WinsNext Question, Please The New Yorker
Captain's Courage, Fishing in Sheepshead Bay 

Sunday
Jul122015

Clean and Jerk | WOD 7.12.15

Fitness: Clean Pull + Clean + Jerk
Work up to a medium heavy load, try and add a few pounds to last week. 

Performance: Clean and Jerk 90-90% x 1 x 5
Work up to 3-5 singles between 80% and 90%

then, 

Clean Pull: 105% x 3 x 3
3 Clean Pulls at 105% of best clean.

Post loads to comments.
e5/8
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4 Rounds, As Many Reps as Possible:
1:00 Thrusters 135/95
1:00 Toes-to-Bar
1:00 Double-Unders
1:00 Rest

Post time and Rx to comments.

All the pull-ups | Photo by the talented Thomas H.

News and Notes

  • Want to work out at 9am and bring your kids? Now you can, with CFSBK Kids Club, every Sunday at 9am.
  • Active Recovery is on at 11am with Coach Fox.

Strength Cycle Total Today at 2pm

Coach Jeremy's Strength Cyclers will wrap up their eight-week cycle today starting at 2:00pm. Lifters will be testing their 1RMs in the back squat, press, and deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!

Wanna Flex on the Beach? 

Flex on the Beach is a super fun team competition coming up in September and Coach MeLo wants to know if there's enough interest to register a team or two.

What: A two-day event on Saturday, Sept. 19 and Sunday Sept. 20
Where: Long Beach, NY
What: A team event with two men/two women, 4 WODs each day, with Rx and scaled divisions
Cost: Registration cost is $412 per team, but we do have a $60 off code, so about $90 per teammate

More info can be found here.

Email Coach MeLo at Melissa [at] CrossFitSouthBrooklyn.com if you’re interested!

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True Photographs and False Memory