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Rest Day

Family AR Time with Kate and Baxter

  • Best of luck to Kenji Summers who will be moving out to Powder Mountain in Eden, Utah. Kenji will be living in the Summit Community with other young and forward thing entrepreneurs to help accelerate his Passport Project buisness as well as participating in community development at Summit. Awesome!
  • Happy Birthday, Jason M!

CSA Recipes!

Not sure what to do with your most recent haul from Sol Flower Farm? Check out Michele K's recipe and food blog, The Daily Paleo

CFSBK Rowathalon

SBK is sending a team of eight to compete this Sunday at a rowathon at Reebok CrossFit Fifth Avenue to support the Emergency and Trauma Fund at Boston's Children's Hospital, where some victims of the Boston bombing were treated. "Rowathon" – sounds fun, right? That's 42,195m of pure joy on the erg. Each athlete will row 5000m consecutively, and then roll over into a pool of her sweat to make way for the next victim. And all the action will be projected on a virtual river on a big screen! So come and cheer on our rowers – doors open at 8:30AM – and please donate to this cause here
Mike Creamer, a coach at Reebok CrossFit Fifth Avenue, is the organizer of the event. Be sure to list CFSBK as your affliate.

Team Roster
Sam Alter
Nadine Boles (Bay Ridge CrossFit)
Josue Diaz
Ryan Joyce
Jonathan Kava
Melissa Lloyd

Adele Myers

*Monte suffered a knee injury playing soccer and had to pull out of this event. (Get well soon, Monte!). If you're interested in jumping in please contact Nick(AT)CrossFitSouthBrooklyn.com. We need folks asap and could use a rower under 165lbs if possible.
Scientists Unlock Mystery in Evolution of Pitchers NYT

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Reader Comments (21)

I'm not sure if it's from the dumbbell split cleans, the snatch complexes, or back lever practice, but I am incredibly sore :/

June 28, 2013 | Unregistered CommenterAlan O'D

I have today off, so 8 AM class. Yay! Squatted with Gina, 145x3x3.

211 reps on the WOD. Oh hello, movement we haven't seen in a while. Nice to see ya! (not really)

June 28, 2013 | Unregistered CommenterStella

things totally unrelated to this blog post:
1. i can NOT stop watching Crystal's muscle up video...it's beautiful! I am so impressed, Crystal. You make it look easier than sneezing. Like, in awe impressed. Like, the next time I see you I'm gonna tackle you with joy (or maybe just give you a restrained high five) Super congrats on that again!
2. The Polygamist show was awesome. Thanks the recommendation, He-Fox. Everyone should check them out.
3. As per discussed in 8am class...I think we should have an all dude clean and jerk competition. It'll be called "The Jerk Off" thoughts?

things related to this blog:
1. Best of luck in Utah Kenji!
2. Go Row Team! Make the erg cry for a good cause!
3. I actually did workout today...LBBSQ 3x5 @110, WOD (no spoilers!) 182reps.

June 28, 2013 | Unregistered CommenterLindsay S

Klokov's pause squats in that video Todd posted yesterday were awesome: 154, 264, 374, 484. 110 pound jumps each time.

June 28, 2013 | Registered CommenterSamir Chopra

Samir I'm with you. I was floored by those pause squats. That man is a machine and its terrifying.

June 28, 2013 | Unregistered CommenterJosue

Good luck Kenji! #nomore630AMplatforms

June 28, 2013 | Unregistered CommenterJoel W.

Lindsay. I'm in. I've been honing my skills for years.

Hit CF Sarasota the other day. We did some snatch drills, then some shoulder mobility work, then worked up to a heavy triple push press. 185x3. Had one more jump but it would've been rushed. Torturous 12 minute amrap of 10 over the bar burpees, 5 hang power cleans, 10 OTB burpees, 5 shoulder to overhead. 3 plus rounds at 135 rx'd. Cleans and STO were no problem, but the burpees were rough in the Florida heat. Felt like 12 minutes of burpees. Hard to breathe. 4+ mile bike ride to and from.

Rest of trip: 12 minutes of mobility daily, DU practice and some beach sprints.

I'm a deep shade of brown.

June 28, 2013 | Unregistered CommenterTeam Jake

Well. If you thought Dmitry Klokov doing pause squats was exciting, you should see him do synchronized diving:


Michele gets the credit for finding the video.

June 28, 2013 | Unregistered CommenterJoy

Anyone have any suggestions for what Coach Melo called "lawyer hands." My hands have been getting worse and worse since I started 2 months ago, and now they are completely ripped up. The tape kind of annoys me, but I wont be able to lift tomorrow without it.

June 28, 2013 | Registered CommenterMikey Russo

one more try since this got eaten yesterday

Didn't get to post yesterday to plug this more but check out yesterday's link if you haven't yet.

My friends, comedians & real life lovers Diana + Murf host a little p-cast where each week they invite a third into their radio sack to discuss love, relaishes & everything in between. It's all about your hearts & your parts.

This week's ep featured our very own Christian Fox

Here's the blurb: We are so excited to have USDA prime cut of beef Chris "Fox" Fox on this episode. Fox is a trainer at Crossfit South Brooklyn, where all the sexy muscles hang out. He gives us his strong opinions on hooking up at the gym, using Bang With Friends, and whether or not having sex counts as working out. Take your body to the next level and sign up for a class with Fox at crossfitsouthbrooklyn.com. Let's sweat!

it's a podcast you can listen to here or here. if you like it you can like menage radio on facebook here!

Get your sexy muscles over there for a listen.


June 28, 2013 | Unregistered Commenterginacatto

What happened to Friday?

June 28, 2013 | Unregistered CommenterFunes

I found a bag of dried pinto beans resting on my bike seat after the 12 pm class today. I left them sitting on the front desk if anyone wants to claim them.

Snatches felts ever so slightly less awkward today. But not by much. I feel like t rex trying to type after the cash-out.

June 28, 2013 | Unregistered CommenterMatt Cohen

Noon with DO and McD but mostly DO since he took the snatchers

Snatch (fitness) worked up to #63. This is going to be a very slow process. Overhead scares me and is very unfamiliar. Looking forward to working hard on this throughout the cycle and getting much better, hopefully.

Press 3x5 @#50. Good. Feel strong here.

1 lap with farmers carry, both hands #20kg KB's.

June 28, 2013 | Unregistered CommenterShaye

@Lindsay S YES! Last night fucking rocked! I am forever sold on metal on a boat. Polygamist ruled!

Coming in for OG tonight, two lift Friday! Woo!

June 28, 2013 | Unregistered CommenterJB

Let your hands heal before stressing the skin on them, then watch this video:


Tearing is an indication of using in improper grip on the bar. I tear maybe twice a year, and it's always pretty insignificant and heals in a day or three. If I'm in a workout and i note that my hands are starting to get irritated, I do smaller sets and slow down. No use trying to get a faster time in one workout at the expense of the next 5.

Power Cleaned up to 205x1 then did some reps at 185. Wasn't feeling it today.

High Bar Back Squatted 205x3x5

Did some DB Pressing 40sx8ex3

June 28, 2013 | Registered CommenterDavid Osorio

Whoops. That team jake thing was me.

June 28, 2013 | Unregistered CommenterBen

Forgot to post last night.

Snatch Complex
drills @ 33#, then...
1 hang power snatch and 1 hang squat snatch @ 43#, 53#, 63#, and 73# x2
felt good to make even jumps and get lots of practice in on form at each rung of the ladder.

next week to get any heavier than 73 (which is also what I did during the drills and work up last week), i think i'll have to make bigger jumps and do less reps before i get there.

this shit is scary. i have to really talk to myself and get mental focus in on exactly what i'm doing before i throw that thing up and over my head while moving into a deep squat. yowza. also... i love it.

45x5, 55x5, work 3x5 @ 60#. pretty heavy. slow on the last set, but it all happened. focusing on front body tight, hollow position and not loading into my lower back curve.

farmer's carry with 30# DB.

woke up with my wrist feeling really funky and hurty today, probably from a combo of snatch and the carry after doing a yoga class with a lot of handstands? doing some a/r on it today and hoping it's just a little overworked.

June 28, 2013 | Unregistered CommenterWhit H

Hi all,

Aaron has kindly volunteered to join the SBK team at the rowathon, so we're all set.


June 28, 2013 | Unregistered CommenterNick Peterson


I've left my blue Samsung SIII along with its charger in the clothes/shoes room. Could MGMT please hang on to it? Noor will pick it up when she comes in for the 8AM class tomorrow. Thanks very much!


June 28, 2013 | Registered CommenterSamir Chopra


Thanks! That video was really helpful. I also read that you should be "taking care" of your calluses by filing them down.

I must squat tomorrow though, so I guess tape (or dare i say gloves) will have to do! LOL :)

June 28, 2013 | Registered CommenterMikey Russo

Team Jake?? Who IS that??


Front Squat+Jerk
Rack Jerks
305, 305, 305 (Jerk is feeling disorganized, or weak, or something)

Power Snatch
Worked up to 205# for 3 reps. My hands were aching from yesterday so i called it.


Muscle ups...6, 4, 3...fun to do these after a long hiatus.

June 28, 2013 | Unregistered CommenterJakeL

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