Tuesday
May192015

Rest Day


Do you get any hip discomfort while in the catch position of rowing? The reason for that may be hip impingement (when two structures in your body "run into" each other), which can happen at the catch position if your femur is not externally rotated (think knees slightly out). The top of your femur and the socket it sits in can run into each other and trap the labrum which is a ring of soft tissue that surrounds the socket. This can lead to ouchies. Coach Fox says he is prone to impingement of his left hip when rowing a lot, and what he's found works is to push his knees out a bit in the catch. He's also found this to be a successful solution for other CrossFitters who experience anterior hip pain. Coach Fox also advises the hip capsule stretch above (skip to about 3 minutes in).

  • Did you sign up yet for your "Murph" heat? Do it now, and remember that the earlier heats will be far less muggy and humid!

Veggie CSA Sign-Up Deadline Is Tomorrow, May 20!

Interested in our new weekly veg/fruit/egg CSA with Common Hands Farm? The deadline to sign up for this year is tomorrow, May 20th. The pickup will be weekly on Tuesdays at Brooklyn Boulders beginning June 2. 

Veg shares are $615 for a weekly ("full") share or $375 for an every-other-week ("half") share.

Fruit and eggs are bundled together; a full share is $280 and a half share is $140. There are also options for combining veg with fruit and eggs. 

To see full details, visit the Farm's sign-up page and fill out your contact info; after you select NYC as your pickup location, you'll see the full offering with pricing. Remember, your pickup spot will be Brooklyn Boulders, just down the block.

Questions? Email the farm at hudsonlocale [at] gmail dot com, or the gym's CSA coordinator, Michele, at mignyc [at] gmail dot com.

_____________________
How to Become Gluten Intolerant Devour
Photographic Portraits of Famous Artists' Paint Palettes Colossal 
Watching the World's Forests Disappear on Google Earth Mother Jones 

Monday
May182015

Press | WOD 5.18.15

Fitness: 3 x 5 Linear Progression 
Add 2.5-5­ pounds to last week's exposure. 

Performance: 3 x 3
Add about 5% to last week's exposure. Should be at about 90%.

Post loads to comments.
e7/8
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Fitness
For Time:
10 Wall Walks with a :02 Hold
25 Pull-Ups or Ring Rows
50 Box Jumps
100 Kettlebell Swings
200 Single-Unders or 50 Double-Unders

Performance
For Time:
60 Double-Unders
50 Kettlebell Swings 72/53
40 Box Jumps 24/20"
30 Chest-to-Bar Pull-Ups
20 Strict Handstand Push-Ups

Post time and Rx to comments.

Memorial Day "Murph" WOD and BBQ

Our annual Memorial Day "Murph" WOD and BBQ is on Monday May 25th. The first heat will go off at 8am and will run every 30 minutes. Everyone must sign up in advance here!

"Murph"

For Time: 
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 mile Run 

What We Need From You:

  1. Sign up for your heat HEREThey fill up fast, so jump on it.
  2. We need four volunteers to help out on the grill from 11am to 3pm (two from 11am-1pm, two from 1-3pm). Please email cfsbkfrontdesk [at] gmail.com with your availability and we'll love you forever.
  3. Through Herondale Farm, we are providing burgers and hot dogs for us and CFSBK will provide beer but we still need condiments, sides, salads, non-alcoholic beverages, and veggie options. Please tell us in the comments below what you can contribute!
  4. If you are bringing any guests, let us know in the comments so we can plan accordingly for meat and beer.

Common Substitutions and Modifications

We are happy to make this work for everyone in our community! Here are some common substitutions, modifications, and scale-up options...
  • "Murph" Rx-ed Plus is with a 20lb weighted vest.
  • You can also scale the voliume to 3/4 or 1/2. 
  • Ring rows can be subbed for pull-ups. 
  • Running can be subbed for rowing.

What is "Murph"?

This WOD was created in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. The workout was one of Mike's favorites and he'd named it "Body Armor." It is referred to as "Murph" in honor of this focused warrior and great American who wanted nothing but to serve his country and the beautiful people in it.

This workout is dedicated to everyone who has sacrificed their lives in the US Armed Forces. Take a moment during the day to thank someone who has served and reflect on those we've lost. 

A Note to Visitors

Visitors and non-CFSBK members are welcome to participate, but you must have prior CrossFit experience and you must contact us ahead of time to get the okay to participate. Please email Jess at info [at] CrossFitSouthBrooklyn.com if you are interested.

  • Happy birthday, Maria K. and Olivia K.!

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Tell-Tale Hearts Featuring Oliver Sacks Radiolab
A 2-Minute Walk May Counter the Harms of Sitting The New York Times 

Sunday
May172015

Snatch | 5.17.15

Fitness: Snatch Pull + Hang Snatch + Overhead Squat
Work up to a medium-heavy load on the complex. 

Performance: Snatch Pull + Hang Snatch + Overhead Squat
Work up to a heavy load on the complex. 

Post loads to comments.
e6/8
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Fitness
5 Rounds For Time:
20 Wall Balls
20 Burpees 

Performance
For Time:
50 Wall Balls 
10 Muscle-Ups
40 Wall Balls 
8 Muscle-Ups
30 Wall Balls 
6 Muscle-Ups
20 Wall Balls 
4 Muscle-Ups
10 Wall Balls 
2 Muscle-Ups

Post time and Rx to comments.

Thanks to Russell M., our jump ropes and bands stay organized! 

Come Get Supple, and Remember That Coach Noah's Kipping Pull-Up Workshop Is Today!

Sign Up Today For the Next Five-Week Cycle of CrossFit Preschool and CrossFit Kids 

ICYMI, now the CrossFit South Brooklyn programs you love are BIG FUN for all ages!

CrossFit Preschool (3 - 5 years old):
Run! Jump! Skip! Roll! Through playful games and fun activities, children learn to move safely and gain basic coordination and body awareness. Together we explore tumbling and movement using fun, kid-friendly scenarios and games. Your preschooler will flex their mini-muscles as they build their confidence and develop their fine and gross motor skills. 

CrossFit Kids (6 - 8 years old):
Building on the skills they developed in CrossFit Preschool, our Kids classes are designed to build strength, further develop coordination, and encourage a lifelong love of fitness. Age-appropriate programming includes calisthenics, basic tumbling, running, climbing, throwing, and other modalities to stimulate bone density and vestibular system development while improving fine and gross motor skills, coordination, and flexibility. On top of physical development, social and cognitive growth is encouraged through teamwork, problem solving, and building the confidence that helps them make healthy choices.

Program Mission
CrossFit Preschool and CrossFit Kids emphasizes good movement through games and activities. Most importantly, we’re all about having FUN! Developing a positive association between fitness, physical activity, and the joy of movement is the primary goal of our program. Think of it like the gym class you wish you had growing up!

Schedule

Our next five-week session will run from Wednesday 5/27 - Sunday 6/29. 

CrossFit Preschool:
Wednesdays @ 3:30p - 4:30p (5/27 - 6/24)
Fridays @ 10:00a - 11:00a (5/29 - 6/26)
Sundays @ 10:00a - 11:00a (5/31 - 6/28)

CrossFit Kids:
Mondays @ 4:30p - 5:30p (6/1 - 6/29)
Wednesdays @ 4:30p - 5:30p (5/27 - 6/24)

Pricing, Per Five-Week Session
Non-members:
1x/week - $150
2x/week - $250 

Members:
1x/week - $127.50
2x/week - $212.50

20% discount for older sibling

Testimonials

 “My son recently started CrossFit Kids and loves it. He's played sports and gotten a lot from his experiences, but on the way home from CrossFit the other day he was so pumped and proud of himself. He felt strong and powerful, and he couldn't stop talking about what he did. I'm so excited that he has the opportunity to get stronger mentally and physically at CF kids.”

--Adele M.

“My kids loved CrossFit Kids yesterday! I got an earful when I got home from all three at once trying to explain what they did. Then I had to feel their muscles. David and Janelle wore them out pretty well because at around 7pm they asked if it was okay to skip bath and book and go right to sleep."

--Matt C.

Want More Information? 
Questions? Email Janelle [at] CrossFitSouthBrooklyn.com.

_____________________ 
100 Years of Aging: Beauty

Saturday
May162015

Squat | 5.16.15

Fitness: Back Squat 3 x 5 Linear Progression 
Add 5-10 pounds to last week's exposure.

Performance: Back Squat 5RM (Intensity Day) + Front Squat 5RM
Add 5-10 lbs to last week. Then, drop weight and perform a heavy set of 5 front squats 5-10 lbs heavier than last week. Should be at or close to 5RM territory. 

Post loads to comments.
e6/8
_____________________

6 Rounds Not For Time, or 18 Minutes:
5 Dumbbell Bench Press, as heavy as possible 
10 Hard Strokes on the Erg

Goal on the erg is to see the lowest split possible. 

Post heaviest set of 5 and lowest split to comments.

Dan G. taking on the erg

News and Notes

  • Want to go on a first date on NBC's Show, First Dates, produced by Ellen DeGeneres? The show is casting singles who are interested in going on a first date, and the show is specifically looking for fit and ripped applicants (feel free to make comments below about this bias). The show's Casting Producer reached out to David to invite CFSBKers to apply. Learn more here
  • There is one cycle still open in the upcoming Strength Cycle! The A cycle for Beginners, which meets 7pm Mon/Wed and 6pm Fri, is still open. Sign up here
  • SATURDAY OPEN GYM STARTS TODAY FROM 2-4PM! Come get swole after your hangover subsides. 

Bend, Stretch, and Mobilize This Morning

Catching Up With CFSBK Classifieds and Travel Gym Recommendations

  • Are you people not traveling right now? Traveling soon? Check out our Travel Gym Recommendations forum. If you've visited a CF gym recently, don't delay write about it today!
  • Know of a good veternarian? Charlie posted looking for a new one. Share your recs here.
  • Brian P. is leaving us for San Diego in July, and he's selling a bunch of his stuff. Check out the list here.
  • Jonathan C. is also leaving us for Chicago, and is looking to have someone sublet or take over his sweet lease in Brooklyn Heights. Get the details here.

_____________________ 
B.B. King, Defining Bluesman for Generations, Dies at 89 The New York Times
Forgotten Wonders of the Digital World: Second Life Atlas Obscura 

Friday
May152015

Rest Day

CFSBK out for a jog last Saturday 

News and Notes

  • OG JUNKIES REMINDER: Open Gym is happening in both locations tonight! Disperse yourselves accordingly and enjoy the extra space!
  • Happy birthday, Nelson E.

Two More Chances to Sign Up 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 May 18th - Friday July 10th
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | THIS OPTION IS FULL
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 | THIS OPTION IS FULL
F cycle: Noon with Margie, 12pm Mon/Thurs | THIS OPTION IS FULL

Each cycle will culminate in a CrossFit Total on Sunday, July 12th.

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

_____________________ 
2012 American Masters Championships 70+ Men 
Taking an Honest Look Catalyst Athletics 

Thursday
May142015

Clean and Jerk | WOD 5.14.15

Fitness: 3 Cleans + 1 Jerk
Work up to a moderate load on the complex.

Performance: Clean Pull + Hang Clean + Jerk
Work up to a heavy load on the complex. 

Post loads to comments.
e6/8
_____________________

For Time:
2-Mile Run

Post time to comments.


CrossFit Allstar: One of the submissions to CrossFit HQ's video contest

There's Still Time to Sign Up 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 May 18th - Friday July 10th
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | THIS OPTION IS FULL
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 | THIS OPTION IS FULL
F cycle: Noon with Margie, 12pm Mon/Thurs | Monday May 18th - Thursday July 9th

Each cycle will culminate in a CrossFit Total on Sunday, July 12th.

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

_____________________ 
Listen to Every Grunt Michael Jackson Ever Recorded Fast Company 
More Consensus on Coffee's Benefits Than You Might Think The New York Times 
Marijuana: Nutrition, Fitness, and Lifestyle San Diego Athletics  

Wednesday
May132015

Squat | WOD 5.13.15

Fitness: Front Squat 3 x 5 Linear Progression 
Add 5-10 pounds to last week's exposure.

Performance: Back Squat 3 x 5, Volume Day
Add 5-10 pounds to last week's exposure.

Post loads to comments.
e6/8
_____________________ 

Fitness
Triple Tabata Mash-Up
1) Double-Unders or Attempts
2) Kettlebell Swings
3) Push-Ups

Rotate through the movements for six rounds of each, so 18 TOTAL rounds.

Performance
For Time:
70 Double-Unders
15 Shoulder-to-Overhead 135/95
60 Double-Unders
12 Shoulder-to-Overhead
50 Double-Unders
9 Shoulder-to-Overhead

Post time and Rx to comments.

Coach Jeremy watching over Uzef's 6am squats two weeks ago. Do you prefer low bar or high bar back squatting? In case you need a reminder about the differences between the two, check out this post that Coach David wrote last year. And if you want a stronger squat...

Get Hella Strong in 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.

THE B AND D CYCLES ARE ALMOST SOLD OUT.

Upcoming Cycle Times and Dates:
A cycle: Beginners, 7pm Mon/Wed and 6pm Fri | Monday May 18th - Friday July 10th
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday May 19th - Sunday July 12th
C cycle: Morning beginners, 6:30am Mon/Wed | THIS OPTION IS FULL
D cycle: Continuing Education, 6pm Mon/Wed | Monday May 18th - Wednesday July 8th 
E cycle: Late mornining, all levels, 10am Mon/Thurs | Monday May 18th - Thursday July 9th
F cycle: Noon with Margie, 12pm Mon/Thurs | Monday May 18th - Thursday July 9th

Each cycle will culminate in a CrossFit Total on Sunday, July 12th.

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.

Sign up 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. 

  • Coach McDowell and Nate P. are playing a full band show with Nate's band, Union Oil Co, at Threes Brewing tonight from 9pm to midnight. Come hang if you can!
  • Happy birthday, Katie M.

_____________________
I Was an Undercover Uber Driver Philadelphia City Paper
On Mount Everest, Surving an Earthquake and an Avalanche The New York Times