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<!--Generated by Squarespace V5 Site Server v5.13.156 (http://www.squarespace.com) on Mon, 20 May 2013 01:35:32 GMT--><feed xmlns="http://www.w3.org/2005/Atom" xmlns:dc="http://purl.org/dc/elements/1.1/"><title>Workout of the Day</title><subtitle>Workout of the Day</subtitle><id>http://www.crossfitsouthbrooklyn.com/workout-of-the-day/</id><link rel="alternate" type="application/xhtml+xml" href="http://www.crossfitsouthbrooklyn.com/workout-of-the-day/"/><link rel="self" type="application/atom+xml" href="http://www.crossfitsouthbrooklyn.com/workout-of-the-day/atom.xml"/><updated>2013-05-19T04:00:29Z</updated><generator uri="http://five.squarespace.com/" version="Squarespace V5 Site Server v5.13.156 (http://www.squarespace.com)">Squarespace</generator><entry><title>Deadlift</title><id>http://www.crossfitsouthbrooklyn.com/workout-of-the-day/2013/5/19/deadlift.html</id><link rel="alternate" type="text/html" href="http://www.crossfitsouthbrooklyn.com/workout-of-the-day/2013/5/19/deadlift.html"/><author><name>David Osorio</name></author><published>2013-05-19T04:00:28Z</published><updated>2013-05-19T04:00:28Z</updated><content type="html" xml:lang="en-US"><![CDATA[<p><strong><em>Fitness:</em> Heavy 5</strong><br />Work up to a heavy set of 5. This should be about 5-15lbs heavier than last week.<br /><br /><strong><em>Performance:</em> 5/3/1 (5 week)</strong><br />65%x5<br />75%x5<br />85%x5+<br /><br />We are doing a rep out today on the deadlift. Any loss of position terminates the set.<br /><br />Post loads to comments.<span style="font-size: 80%;"><br />Press e4/6</span><span style="text-decoration: underline;"><br />________________</span><strong><span style="text-decoration: underline;"><br /><br />Teams of 3 complete the following, chipper style. </span><br />150 Kettlebell Swings<br />150 Push-Ups <br />150 Calories Rowed<br /><br /></strong>Post time and partners to comments<br /><br /> <a href="http://farm9.staticflickr.com/8125/8608094004_5f1baa3865_z.jpg"><img src="http://farm9.staticflickr.com/8125/8608094004_5f1baa3865_z.jpg" alt="Home" width="249" height="373" /></a><br /><strong>CP throws 135 overhead </strong></p>
<h3>CFSBK 1/2 Marathon Times</h3>
<p>These CFSBKers ran the Brooklyn half marathon yesterday and put up some awesome times! Congrats on the great work guys. If we missed you, please post to comments so we can add you to the roster.<br /><br /><strong>Ava Page</strong>: 1:43:21<br /><strong>Robert Underwood: </strong>1:47:12<br /><strong>Jen Stopka:</strong> 2:42:25<br /><strong>Aileen Hanna</strong>: 2:11:25<br /><br />___________________<br /><a href="https://www.youtube.com/watch?feature=player_embedded&amp;v=81DCfygJWwU#!" target="_blank">A Grizzly Ate My GoPro Camera!</a><br /><a href="https://www.youtube.com/watch?v=xIe6hYAdw_I" target="_blank">Insane Downhill Bike Race In Chile</a></p>]]></content></entry><entry><title>Back Squat</title><id>http://www.crossfitsouthbrooklyn.com/workout-of-the-day/2013/5/18/back-squat.html</id><link rel="alternate" type="text/html" href="http://www.crossfitsouthbrooklyn.com/workout-of-the-day/2013/5/18/back-squat.html"/><author><name>David Osorio</name></author><published>2013-05-18T04:00:51Z</published><updated>2013-05-18T04:00:51Z</updated><content type="html" xml:lang="en-US"><![CDATA[<p><strong><em>Fitness:</em> 3x5 Across</strong><br />Add 5lbs from your last exposure.<br /><br /><strong><em>Performance:</em> 5/3/1 (5 week)</strong> <strong>or 70%x3x3</strong><br />65%x5<br />75%x5<br />85%x5+<br /><br />Post loads to comments.<br /><span style="font-size: 80%;">Squat e6/12</span><br />__________________<br /><br /><span style="text-decoration: underline;"><strong>The Odd Mile</strong></span><br /><strong>Run 1 mile (3 laps) with an odd object external load carried anyhow. Choices include sandbags. medballs, slam balls, bumpers, weight vests, etc..</strong><br /><br />Post time and implement to comments.</p>
<p><a href="http://farm4.staticflickr.com/3617/3569633708_af2870921b.jpg"><img src="http://farm4.staticflickr.com/3617/3569633708_af2870921b.jpg" alt="Home" width="401" height="267" /></a><br /> <strong>Judges test the pull-up bar at the 2009 North East Regional Qualifier</strong><br /><br /> <a href="http://crossfit-games.edgesuite.net/sites/default/files/Games2013_NE_MidDay_floater2.jpg"><img src="http://crossfit-games.edgesuite.net/sites/default/files/Games2013_NE_MidDay_floater2.jpg" alt="Home" width="400" height="238" /></a><br /><strong>Athletes on the 2013 Pull-Up Bar Rig</strong></p>
<ul>
<li>There is <strong>no Active Recovery </strong>Today since David is in Boston for the 2013 Regionals</li>
</ul>
<h3>LGBT WOD Announced!</h3>
<p>The LGBT workout has been announced:<br /><br /><strong>"Stonewall"<br /> </strong></p>
<div>
<div><strong><em><span style="text-decoration: underline;">AMRAP 10 Minutes</span></em>:</strong></div>
<strong> 6 Squat Cleans 135/95</strong></div>
<p><strong>28 Double Unders</strong><strong><br />6 Shoulder To Overheads 135/95</strong><strong><br />9 Burpees<br /><br /></strong>As always, the weight and double under scale can be rx'd. To learn more about <span>Stonewall</span>, <a href="http://en.wikipedia.org/wiki/Stonewall_riots" target="_blank">click here</a>.<strong></strong></p>
<p><a href="https://www.facebook.com/groups/431269296938672/" target="_blank">LGBT NYC CF</a>&nbsp;is    a growing network of LGBT (lesbian, gay, bisexual, transgender)    Crossfitters in NYC. We come together to workout and to promote greater    visibility of LGBT people in the Crossfit community.&nbsp;</p>
<div>The  first 2 WODs were hosted by Crossfit NYC and Crossfit Hell's   Kitchen.  The next WOD will be hosted by Crossfit South Brooklyn on   Sunday, June  9th at 3pm. We invite all LGBT Crossfitters and allies to   WOD with us.&nbsp;</div>
<ul>
<li>Sunday, June 9th, 3-4pm&nbsp;</li>
<li>Followed by post-WOD socializing at&nbsp;<a href="http://www.thekbh.com" target="_blank">Die Koelner Bierhalle</a></li>
<li>To RSVP, please go to the&nbsp;<a href="https://www.facebook.com/events/139020522950475/" target="_blank">Facebook event page</a> If you don't have facebook, you can also RSVP by posting a comment to <a href="http://www.crossfitsouthbrooklyn.com/upcoming-events/060913-lgbt-nyc-workout-at-cfsbk.html" target="_blank">event page</a>!</li>
</ul>
<p>_____________________<br /><a href="http://games.crossfit.com/region/north-east" target="_blank">The CrossFit North East Regional Page</a></p>]]></content></entry><entry><title>Rest Day</title><id>http://www.crossfitsouthbrooklyn.com/workout-of-the-day/2013/5/17/rest-day.html</id><link rel="alternate" type="text/html" href="http://www.crossfitsouthbrooklyn.com/workout-of-the-day/2013/5/17/rest-day.html"/><author><name>David Osorio</name></author><published>2013-05-17T04:00:51Z</published><updated>2013-05-17T04:00:51Z</updated><content type="html" xml:lang="en-US"><![CDATA[<p><a href="http://farm8.staticflickr.com/7286/8745630124_da80ae337c.jpg"><img src="http://farm8.staticflickr.com/7286/8745630124_da80ae337c.jpg" alt="Home" width="250" height="376" /></a><br /><strong>Jen Stop warms up her Thrusters<br /><br /></strong></p>
<h3>Meet Annie Thorisdottir</h3>
<p>Check out <a href="http://library.crossfit.com/free/video/CFJ_Annie_Thorisdottir_Injury_Ross2_SD.mov" target="_blank">this video</a> CrossFit posted about "Iceland Annie". In it she talks about growing up in Iceland, qualifying for nationals in both gymnastics and pole vaulting, being the most muscular girl in ballet and how she found CrossFit. Annie is the first repeat CrossFit Games champion and a 4 time Games competitor. Despite not competing this year due to injury, shes widely considered the most successful female CrossFitter we've seen yet.</p>
<h3>Row For Boston</h3>
<p>Next month <a href="http://reebokcrossfit5thave.com/" target="_blank">Reebok Crossfit 5th Ave</a> will host a Rowathon to benefit  Boston's Children's Hospital where some of the kids who were injured in  the bombings were treated. The Rowathon is a team indoor rowing  competition open to all Crossfit affiliates in New York and I am  inviting you to participate in this fun event to help raise some money  for a great cause. Here's how it works:</p>
<div></div>
<ul>
<li>The Rowathon is limited to 12 Crossfit  teams. Each team will consist of an 8 person crew, from members and/or  staff, and must include <span style="text-decoration: underline;">at least</span> 2 females and 2 lightweights below 165lbs.</li>
<li>Each team will be assigned a Concept2 row machine on which each crew member will row a&nbsp;minimum<span style="text-decoration: underline;">&nbsp;</span>5000m consecutively, relay style, to complete the full Rowathon distance of 42,195m or 26.2 miles.&nbsp;</li>
<li>Each Concept2 will be connected to an interactive rowing software program so the race will take place <em>in real time on a digital river</em> and will be viewable to competitors and spectators on a large display monitor.</li>
<li>The race is estimated to take approximately 3 1/2 hours to complete,  with bragging rights, "Rowathon Champions" t-shirts and a trophy going  to the winning team.</li>
</ul>
<div></div>
<div>Funds will be raised  via team and spectator entry fees, t-shirt sales, sponsoring of  participating athletes and corporate sponsorship. ALL proceeds will go  to support the Emergency and Trauma fund at Boston's Children's  Hospital.&nbsp;</div>
<div>The Rowathon is sanctioned by US Rowing.&nbsp;</div>
<div></div>
<div>I hope that you will consider participating in this event as <em>"Crossfit NY pulls together to support Boston" <br /><br /></em>If your'e interested in participating in this event, please email <strong>David(At)CrossFitSouthBrooklyn.com</strong><em><br /></em></div>
<div></div>
<p>____________________<br /><a href="https://www.youtube.com/watch?v=cKaWJ72x1rI" target="_blank">What the Internet Does To Our Brains</a> <span style="font-size: 80%;">Epipheo</span></p>]]></content></entry><entry><title>Bench Press</title><id>http://www.crossfitsouthbrooklyn.com/workout-of-the-day/2013/5/16/bench-press.html</id><link rel="alternate" type="text/html" href="http://www.crossfitsouthbrooklyn.com/workout-of-the-day/2013/5/16/bench-press.html"/><author><name>David Osorio</name></author><published>2013-05-16T04:00:01Z</published><updated>2013-05-16T04:00:01Z</updated><content type="html" xml:lang="en-US"><![CDATA[<p><strong><em>Fitness:</em> 3x5 Across</strong><br />Perform your fourth 3x5  of Bench Pressing for the cycle. Add 5lbs from last week's exposure.<br /><br /><strong><em>Performance:</em> 5/3/1 (5 week)</strong><br />65%x5<br />75%x5<br />85%x5+<br /><br />Add 5-10 pounds to your training max from last cycle<br /><br />Post loads to comments.<br /><span style="font-size: 80%;">Bench Press e4/6<br /></span>___________________</p>
<h3>Power Clean</h3>
<p><strong>Perform 2 Reps on the minute for 10 minutes. </strong><br />Today's   reps should be heavy but crisp. Make sure every bar is racked  correctly  before fully recovering. Go heavier than last week<br /><br />Post loads to comments.<br /><span style="font-size: 80%;">Power Clean e4/6</span></p>
<p><a href="http://farm8.staticflickr.com/7282/8742085139_4df35feb4e_z.jpg"><img src="http://farm8.staticflickr.com/7282/8742085139_4df35feb4e_z.jpg" alt="Home" width="251" height="334" /></a></p>
<h3>Where's DO?</h3>
<p>For the 5th year in a row David will be working as Competition Director for the CrossFit North East Regional.&nbsp; He is responsible for everything "inside the ropes" regarding the athletes and judges. For the past 3 years we've held the competition at Reebok Headquarters in Canton, Mass and this year they've gone all in and build a permanent floor for the event.&nbsp; Pictured with David is Jason Ackerman of Albany CrossFit who is the Regional Director (big boss man). Chris Fox will also be on site this weekend acting as a judge for the event. The final events on Sunday will be broadcast live on ESPN2. Get stoked. Below are the individual events for the weekend.<br /><br /><strong>Event 1: "Jackie"</strong><br />1000m Row<br />50 Thrusters, 45lbs<br />30 Pull-Ups<br /><br /><strong>Event 2:</strong><br />7 Minutes to establish Max 3RM Overhead Squat<br /><br /><em>2:00 Rest before Event 3</em><br /><br /><strong>Event 3:</strong><br />30 Burpee Muscle-Ups For Time<br /><br /><strong>Event 4:</strong><br /><span style="text-decoration: underline;">For time:</span><br />100 Wall Ball Shots 20/14, 10'<br />100 Chest To Bar Pull-Ups<br />100 Pistols<br />100 Dumbbell Snatches 70/40<br /><br /><strong>Event 5</strong><br /><span style="text-decoration: underline;">21-15-9 Reps For time of:</span><br />Deadlift 315/205<br />Box Jump 30"/24"<br /><br /><strong>Event 6</strong><br /><span style="text-decoration: underline;">For time:</span><br />100 Double Unders<br />50 Handstand Push-Ups<br />40 Toes To Bars<br />30 Shoulder To Overhead with Axle 160/100<br />90' Walking Lunge with Axle in Front Rack 160/100<br /><br /><strong>Event 7</strong><br /><span style="text-decoration: underline;">4 Rounds For Time of:</span><br />15' Rope Climb, 2 Ascents<br />100' Sprint<br />4 Squat Cleans 225/135<br />100' Sprint<strong><br /></strong></p>
<p><strong>Which workout looks hardest? Which one would you most want to attempt?</strong><br />___________________<br /><a href="http://70sbig.com/blog/2013/05/coaching-the-sumo-deadlift/" target="_blank">Coaching The Sumo Deadlift</a> <span style="font-size: 80%;">70s Big</span><br /><a href="http://johnwelbourn.powerathletehq.com/2013/05/07/wagon-wheels/" target="_blank">Wagon Wheels</a> <span style="font-size: 80%;">TTMJ</span><br /><a href="http://startingstrength.com/index.php/site/barbell_training_physical_therapy" target="_blank">Barbell Training and Physical Therapy</a> <span style="font-size: 80%;">Starting Strength</span></p>]]></content></entry><entry><title>Back Squat</title><id>http://www.crossfitsouthbrooklyn.com/workout-of-the-day/2013/5/15/back-squat.html</id><link rel="alternate" type="text/html" href="http://www.crossfitsouthbrooklyn.com/workout-of-the-day/2013/5/15/back-squat.html"/><author><name>David Osorio</name></author><published>2013-05-15T04:00:28Z</published><updated>2013-05-15T04:00:28Z</updated><content type="html" xml:lang="en-US"><![CDATA[<p><strong><em>Fitness:</em> 3x5 Across</strong><br />Add 5lbs from last weeks Squats! If your bar speed is starting to creep to a hault or you miss any reps ask a coach to watch your set or advise on possibly resetting your numbers. <br /><br /><strong><em>Performance:</em> 5/3/1 (5 week)</strong><br />65%x5<br />75%x5<br />85%x5+<br /><br />Add 5-10 lbs to your Training Max, based on how many reps you got on the rep outs. <br />For instance if you hit 14+ on the 5 week, 10+ on the 3 week, and 7+ on the 1 week you might make a 10 lb jump. Smaller if less.<br /><br />Post loads to comments.<br /><span style="font-size: 80%;">Squat e5/12</span><br />________________</p>
<p><strong><span style="text-decoration: underline;">15-12-9-6-3 Reps For Time Of:</span><br />Dumbbell Burpee Hang Power Clean Burpees<br />20 AbMat Sit-Ups</strong><br /><br />Post time and Rx to comments.</p>
<p><a href="http://farm8.staticflickr.com/7287/8740488628_b61ab3bbc5_o.png"><img src="http://farm8.staticflickr.com/7287/8740488628_b61ab3bbc5_o.png" alt="Home" width="301" height="300" /></a><br /><strong>The CrossFit South Brooklyn Calaveras</strong><br />Photo by <strong>Jen S</strong></p>
<h3>CFSBK Calaveras go 4 and 1</h3>
<p>On a windy Mondaynight, the CrossFit South Brooklyn Calaveras improved their league record to 4-1. They continued their three-game win streak by beating "The F-Train Flyers" with a score of 5-3. &nbsp;Jumpstarted by clutch hitting, the Calaveras took extra bases when they could and turned those extra bases into runs with key hits from Chris Fox, Ben Whitney, and Noble Nolan. A mammoth home run from Scott Jackson gave SBK the insurance it needed late in the game.On defense, SBK flashed the leather. DH3 made a diving catch and threw out two runners attempting to take extra bases. The infield, captained by McDowell, was solid. Jen Stopka got her first action of the season pinch-hitting for Inka Hodes. Asked after the game why the team was experiencing success early on Coach Mohrhauser replied: "It's simple. We bring it in, eat tacos, and practice." SBK plays again next Wednesday, May 22nd at 6:15pm. All are welcome to come spectate.</p>
<h3>Check Out the Bioethics Journal Danae works on!</h3>
<p>The <a href="http://www.ijfab.org" target="_blank">International Journal of Feminist Approaches to Bioethics</a> (IJFAB) is a biannual scholarly journal that provides a new forum within bioethics for  	feminist thought and debate. <em> IJFAB</em> aims to demonstrate clearly the necessity and distinctive contributions  of feminist scholarship to  	bioethics.<br /><br />In April <em>IJFAB</em> officially launched the<a href="http://www.ijfab.org/blog/" target="_blank"><em>&nbsp;IJFAB Blog</em></a>.  This new venue will provide an important space for conversation and  commentary on issues in bioethics, women&rsquo;s health, and global justice.</p>
<div class="gmail_extra">I serve as the managing editor for <em>IJFAB</em>: I orchestrate content, promotion, and have recently helped launch the <em>IJFAB</em> blog. <br /> <br /></div>
<div class="gmail_extra">The CFSBK community may be interested in the <em>IJFAB</em> blog because it features prominent bioethicists, philosophers, and  feminists commenting on current issues, such as a post on the recent  news coverage concerning hospital cost disparity in the United States,  and a post on weight loss and the mentally ill.</div>
<p>___________________<br /><a href="http://gopractice.biz/2013/05/angelas-new-hand-take-six/" target="_blank">Angela's New Hand, Take Six</a><span style="font-size: 80%;"> Practice CrossFit</span><br /><a href="http://www.youtube.com/watch?v=N5pXggZIr6I" target="_blank">Nichols &amp; May classic "Mother and Son" skit</a><br /><a href="http://www.youtube.com/watch?NR=1&amp;feature=endscreen&amp;v=uWZwncX_4hk" target="_blank">The Story Of Frozen Foods</a><br /><a href="http://www.youtube.com/watch?v=T6Us1sPXBfA" target="_blank">Why Does The Earth Have Deserts?</a></p>]]></content></entry><entry><title>Rest Day</title><id>http://www.crossfitsouthbrooklyn.com/workout-of-the-day/2013/5/14/rest-day.html</id><link rel="alternate" type="text/html" href="http://www.crossfitsouthbrooklyn.com/workout-of-the-day/2013/5/14/rest-day.html"/><author><name>David Osorio</name></author><published>2013-05-14T04:00:08Z</published><updated>2013-05-14T04:00:08Z</updated><content type="html" xml:lang="en-US"><![CDATA[<p><iframe src="http://player.vimeo.com/video/66088390" width="500" height="281" frameborder="0" webkitAllowFullScreen mozallowfullscreen allowFullScreen></iframe><br /><strong>Bethany's Mother's Day CrossFit Total</strong><br /><br />________________________<br /><a href="http://www.theonion.com/articles/report-americans-receive-majority-of-vitamins-thro,1541/" target="_blank">Report: Americans Receive Majority Of Vitamins Through Hair</a><br /><a href="http://crossfitmerge.com/2013/05/07/pull-ups-2/" target="_blank">Pull-Ups!</a> <span style="font-size: 80%;">CrossFit Merge</span><br /><a href="http://www.begin2dig.com/2013/05/meye-new-workout-reset-eye-work-as.html" target="_blank">Eye Work as Active Recovery</a> <span style="font-size: 80%;">Begin To Dig</span><br /><a href="http://therxreview.com/katie-hogan-asks-the-question-why-compete-in-crossfit/" target="_blank">Katie Hogan Asks Why Compete in CrossFit</a> <span style="font-size: 80%;">Rx Review</span></p>]]></content></entry><entry><title>Press</title><id>http://www.crossfitsouthbrooklyn.com/workout-of-the-day/2013/5/13/press.html</id><link rel="alternate" type="text/html" href="http://www.crossfitsouthbrooklyn.com/workout-of-the-day/2013/5/13/press.html"/><author><name>David Osorio</name></author><published>2013-05-13T04:00:00Z</published><updated>2013-05-13T04:00:00Z</updated><content type="html" xml:lang="en-US"><![CDATA[<p><strong><em>Fitness:</em> 3x5 Across</strong><br />Perform your fourth 3x5  of Pressing for the cycle. Add 5lbs from last week's weight.<br /><br /><strong><em>Performance:</em> 5/3/1 (5 week)</strong><br />65%x5<br />75%x5<br />85%x5+<br /><br />Add 2-10 lbs to your Training Max, based on how many reps you got on the rep outs. <br />For instance if you got 12 on the 5 week, 9 on the 3 week, and 5 on the 1 week you consider making a 5-10 lb jump on your Training Max. If you got fewer then consider making a smaller jump and trying to beat your rep-outs.<br /><br />Post loads to comments.<br /><span style="font-size: 80%;">Press e4/6</span><br />____________________</p>
<p><strong><span style="text-decoration: underline;">As Many Rounds As Possible In </span><span style="text-decoration: underline;">5 minutes of:</span><br />7 Push Presses, 135/95<br />7 Kipping Pull Ups or 7 Chest to Bar Jumping Pull-Ups</strong><br /><br />Post time and Rx to comments.</p>
<p><a href="http://farm9.staticflickr.com/8131/8708414192_03815b45f6_z.jpg"><img src="http://farm9.staticflickr.com/8131/8708414192_03815b45f6_z.jpg" alt="Home" width="250" height="374" /></a><br /><strong>Rickke, how do you feel after Active Recovery Class??</strong><br /><br /></p>
<h3>Simon wants to get you a new Job</h3>
<p><em>My friend, Sky Gellatly, is looking to hire an Account Director to lead Team Epiphany's social media accounts with Nike Women. &nbsp;It's a pretty incredible position which speaks for itself. &nbsp;Info below. Sky can be reached at <strong>sky(AT)teamepiphany.com</strong> </em>- Simon I<br /><span>
<div><br />Here's a job description.</div>
<div>+++</div>
<div>
<div><span style="text-decoration: underline;"><strong>Account Director, Social Media</strong></span></div>
<div>In  this role, you&rsquo;ll be working hand-in-hand with our client&rsquo;s social  media community managers and category directors. As a client-facing  Account Director, you&rsquo;ll not only lead our writers and producers on the  agency side, crafting original content and creating monthly social media  publishing calendars, but you&rsquo;ll also have the opportunity to weigh-in  on top-level strategy with brand-side category directors. This position  will allow you to work across all social platforms: Facebook, Twitter,  Instagram, Tumblr, Pinterest, YouTube&mdash;and any other emerging platforms  in the future; you will also collaborate with the e-commerce team on  melding social media publishing with strategic e-commerce amplification.</div>
<div>As  an Account Director, you&rsquo;ll lead the charge on client-facing daily,  weekly, and Quarterly Brand Reports (QBRs), ensure that our team is  rooting its creative suggestions in sound performance metrics and logic,  and collaborate with our agency&rsquo;s Creative Department to produce  compelling assets for our clients. As our category lead, you&rsquo;ll also  have the ability to top-edit all original copy before being sent to the  client, and collaborate with our agency partners on shaping the division  as a team leader.</div>
<div>Most  excitingly, as our client has just completed the creation of a new  holistic brand plan, you&rsquo;ll be on the ground with the Global and North  American teams as this plan first unfolds.</div>
<div>As  our client has offices in both coasts, there is amply opportunity to  co-create with the client in all of their offices. Travel to work with  the client will likely be between 25-33% of your time. Team Epiphany has  a multitude of other clients, and where and when possible, you&rsquo;ll have  the opportunity to work on other client work that peaks your interest,  and that your unique skill set is best engineered for.<br /><br />__________________<br />Congratulations to everyone who participated in yesterday's <strong>CrossFit Total</strong>. Lots of big PR's in the house! Post your results to comments!</div>
</div>
</span><span style="font-family: Calibri;">
<div>
<div style="font-family: Calibri; font-size: medium;"></div>
</div>
</span></p>]]></content></entry><entry><title>Deadlift</title><id>http://www.crossfitsouthbrooklyn.com/workout-of-the-day/2013/5/12/deadlift.html</id><link rel="alternate" type="text/html" href="http://www.crossfitsouthbrooklyn.com/workout-of-the-day/2013/5/12/deadlift.html"/><author><name>David Osorio</name></author><published>2013-05-12T04:00:02Z</published><updated>2013-05-12T04:00:02Z</updated><content type="html" xml:lang="en-US"><![CDATA[<p><strong><em>Fitness:</em> Heavy 5</strong><br />Work up to a heavy set of 5. This should be about 5-15lbs heavier than last week.<br /><br /><strong><em>Performance:</em> 5/3/1 (1 week)</strong><br />75%x5<br />85%x3<br />95%x1+<br /><br />We are doing a rep out today on the deadlift. Any loss of position terminates the set.<br /><br />Post loads to comments.<br /><span style="font-size: 80%;">Press e3/6<br /></span>____________________<br /><br /><strong><span style="text-decoration: underline;">In Teams of 2, complete AMRAP in 12 minutes of:</span><br />15 Wall Ball 20/10, 14/9<br />30 Double Unders</strong><br /><br />Post rounds, partner and Rx to comments.</p>
<p><a href="http://farm9.staticflickr.com/8133/8706635747_812caa2e27_z.jpg"><img src="http://farm9.staticflickr.com/8133/8706635747_812caa2e27_z.jpg" alt="Home" width="251" height="334" /></a><br /><strong>Fresh air and Chest to Bar Pull-Ups</strong></p>
<ul>
<li>There is no <strong>Teaser class</strong> today</li>
<li><strong>Happy Mother's Day</strong> to all our amazing CFSBK moms! We love you!</li>
</ul>
<p><strong>Happy Mother's day to all our CFSBK Moms :)</strong></p>
<ul>
</ul>
<h3>Strength Cycle CrossFit Total Today</h3>
<p>Starting around 1:15pm the CFSBK Strength Cyclers will be  taking on the CrossFit Total to see how the past 8 weeks of training  have paid off. If you love watching people lift heavy weights, come  check this event out!&nbsp; Lifting should go until about 4:30 or so and then  folks will head out to Root Hill Burger. All are welcome to attend! The  CrossFit Total consists of three attempts at 1RMs in the following  lifts: Back Squat, Press and Deadlift<br /><br /><span style="text-decoration: underline;"><strong>The lifters:</strong></span><br />Radhika  V, Bev W, David T, Bethany E, Mckensey S, Rahsaan C, Dan N, Brandon C,  Corbett M, Colin C, Gina C, Aileen H, Stephanie H, Matt I, Sameer P,  Thibault C, Lauren H, Nick P, Clare D, Kabir S, Amanda M, Dave B<strong><br /></strong></p>
<h3>Instagram Roll Call!</h3>
<p>Are you on Instagram?? If so CFSBK wants to follow you! Post your name to comments and we'll follow you, or you can check us out at <a href="http://instagram.com/crossfitsouthbrooklyn#" target="_blank"><strong>crossfitsouthbrooklyn</strong></a>. Maybe you'll find some gym friends on there too!<br />___________________<br /><a href="http://www.wimp.com/mattersee/" target="_blank">Dark Matter: The Matter we can't see</a><br /><a href="http://www.wimp.com/boardsports/" target="_blank">This Dog is better at board sports than you</a><br /><a href="http://games.crossfit.com/video/crossfit-games-update-show-may-10-2013" target="_blank">CrossFit Games Update Show, May 10th</a></p>]]></content></entry><entry><title>Back Squat</title><id>http://www.crossfitsouthbrooklyn.com/workout-of-the-day/2013/5/11/back-squat.html</id><link rel="alternate" type="text/html" href="http://www.crossfitsouthbrooklyn.com/workout-of-the-day/2013/5/11/back-squat.html"/><author><name>David Osorio</name></author><published>2013-05-11T04:00:00Z</published><updated>2013-05-11T04:00:00Z</updated><content type="html" xml:lang="en-US"><![CDATA[<p><strong><em>Fitness:</em> 3x5 Across</strong><br />Add 5lbs from your last exposure.<br /><br /><strong><em>Performance:</em> 5/3/1 (1 week)</strong> <strong>or 70%x3x3</strong><br />75%x5<br />85%x3<br />95%x1+<br /><br />Post loads to comments.<br /><span style="font-size: 80%;">Squat e5/12</span><br />__________________<br /><br /><strong><span style="text-decoration: underline;">For Time:</span><br />20 Thrusters 115/75<br />20 KB Swings 53/35<br />20 Burpees<br />20 Calories Rowed<br />270m Run</strong><br /><br />Post time and Rx to comments.</p>
<p><a href="http://farm9.staticflickr.com/8275/8708415594_77da861b29_z.jpg"><img src="http://farm9.staticflickr.com/8275/8708415594_77da861b29_z.jpg" alt="Home" width="400" height="266" /><br /></a></p>
<p><strong>Chiropractic and ART Body Work</strong><br />Got some issues  with your tissues?&nbsp; Sore shoulder? Funky Hip? Come  see Dr. Jason Fidler  on Saturday and Friday nights at CFSBK to get an  assesment and some  body work done on yourself.&nbsp; To learn more about  these services and Dr.  Fidler's background, <a href="http://www.crossfitsouthbrooklyn.com/dr-fidler/?SSScrollPosition=267" target="_blank">click here</a></p>
<p>___________________<br /><a href="http://www.theonion.com/articles/snooze-button-time-traveler-sets-coordinates-for-5,32339/" target="_blank">Snooze Button Time Traveler Sets Coordinates For 5 Minutes Into The Future</a></p>]]></content></entry><entry><title>Rest Day</title><id>http://www.crossfitsouthbrooklyn.com/workout-of-the-day/2013/5/10/rest-day.html</id><link rel="alternate" type="text/html" href="http://www.crossfitsouthbrooklyn.com/workout-of-the-day/2013/5/10/rest-day.html"/><author><name>David Osorio</name></author><published>2013-05-10T04:00:00Z</published><updated>2013-05-10T04:00:00Z</updated><content type="html" xml:lang="en-US"><![CDATA[<p><a href="http://farm9.staticflickr.com/8399/8707294973_802a4324ff_z.jpg"><img src="http://farm9.staticflickr.com/8399/8707294973_802a4324ff_z.jpg" alt="Home" width="251" height="374" /></a><br /><strong>Mother, CrossFitter, TFBA... Charlotte K</strong></p>
<h3>Strength Cycle CrossFit Total This Sunday</h3>
<p>This Sunday starting around 1:15pm the CFSBK Strength Cyclers will be taking on the CrossFit Total to see how the past 8 weeks of training have paid off. If you love watching people lift heavy weights, come check this event out!&nbsp; Lifting should go until about 4:30 or so and then folks will head out to Root Hill Burger. All are welcome to attend! The CrossFit Total consists of three attempts at 1RMs in the following lifts: Back Squat, Press and Deadlift<br /><br /><span style="text-decoration: underline;"><strong>The lifters:</strong></span><br />Radhika V, Bev W, David T, Bethany E, Mckensey S, Rahsaan C, Dan N, Brandon C, Corbett M, Colin C, Gina C, Aileen H, Stephanie H, Matt I, Sameer P, Thibault C, Lauren H, Nick P, Clare D, Kabir S, Amanda M, Dave B<strong><br /></strong></p>
<h3>Murph Day!</h3>
<p>This year we'll be holding Murph Day on Monday, May 27th during the morning and afternoon. All are welcome to come throw down!&nbsp; We also need some volunteer grillers to help out cooking copious amounts of meat provided by the gym.&nbsp; If you're interested please email David(at)CrossFitSouthBrooklyn.com. The WOD as Rx'd is detailed below for all newer folks not familiar with "Murph". As always there will be scaling options. Also, look forward to special limited run "Murph" shirts day of!<br /><strong><br />"Murph"<br /><span style="text-decoration: underline;">For Time:</span><br />Run 1 Mile<br />100 Pull-Ups<br />200 Push-Ups<br />300 Squats<br />Run 1 Mile</strong><br /><br />Partition the Pull-ups, Push-ups and Squats however you'd like. Start and end with the run. If you've got a 20lb vest or body armour, wear it.<br /><br />In memory of<a href="http://en.wikipedia.org/wiki/Michael_P._Murphy" target="_blank"> Navy Lieutenant Michael Murphy</a>, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.<br /><br /><strong>Have you done "Murph" before? Any thoughts going into this year?</strong><br />_____________________<br /><a href="http://www.wimp.com/howuniverse/" target="_blank">The observable Universe vs The whole universe</a><br /><a href="http://www.wimp.com/feynmancuriosity/" target="_blank">Richard Feyman on Curiosity</a><br /><a href="http://www.wimp.com/isaacnewton/" target="_blank">Niel deGrasse Tyson on Sir Isaac Newton</a></p>]]></content></entry></feed>