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Rest Day

Serene and I took some time away from our feminist philosophy conference & did a pretty difficult Snatch WOD at CrossFit Bergen. CFSBK was a famous gym to one of the coaches who's coming to NY in July & will definitely attend a class. Here's a funny photo of us. - Danae

  • Happy Belated Birthday Ellie June Myers!
  • Coach Nick is looking for a male rower under 165lbs who would be interested in particpating on team CFSBK for Reebok CrossFit 5th Avenues Row For Boston fundraiser. Please email Nick(AT)CrossFitSouthBrooklyn.com if you're interested.

CrossFit Total Details

This Sunday we'll be running four CrossFit Total sessions. Each session will be 90 minutes long to accomodate the warm-up and lifting time. To familiarize yourself with the event, please read Mark Rippetoe's official write up on the CrossFit Total here.

We'll be running 90 minute sessions at 8:00am, 9:30am, 11:00am and 12:30pm. Please sign up for a session on this google doc so that we can distribute athletes evenly throughout.  If you can't make the Total on Sunday, you can make it up at open gym on Friday or Sunday. We will NOT be allowing people to Total on Tuesday or any other Group Class times.

What to Expect
You're expected to get there early and do a DIY warm-up and movement prep. The actual 90 minute session will look like this:

  • Intro (what is a CFT, movement standards demo, and spotting): 10min
  • Squat 1-1-1: 35min
  • Press 1-1-1: 20min
  • Deadlift 1-1-1: 20min
Plan on performing 3-4 warm-up sets before your opener. As a rule of thumb, your first attempt should be something you "own". Meaning a weight that's heavy but you know you can do. From there you can infer if you'd like to PR for your second attempt or match a previous PR then go for broke on the third attempt. You are not allowed to go down in weight so plan accordingly.

If you're a newer lifter you can still participate in the Total howeve you'll be looking to benchmark heavy singles on each lift, not true 1RMs. Until about 6 months of consistent weight lifting your CNS and muscularure haven't really been primed to test limit strength, however you can load up and explore some uncharted territory.

Ring Strength Class

Join guest Gymnastics Coach Ken H. as he takes you through 4 weeks of gymnastics strength training with an emphasis on developing a rudimentary ring routine and Crossfit strength movements.  Each class will include a proper warm-up, stretching and then use both isometric and dynamic strength exercises to develop: core strength while learning transitions on the rings, levers, muscle-ups and planches.  Students will also have strength and flexibility assignments to do on the outside of class. 

Ring Strength Class Dates and Times:
Saturdays from 2:00pm - 3:00pm
6/8, 6/15, 6/22, 6/29

$60 for 4 Weeks

8 Participants

Ken Haller's Bio
Ken was a nationally competitive gymnast in Newton, MA and at the University of Michigan. After graduating, Ken coached for eight years at Capital Gymnastics in Northern Virginia where he coached regional and national champions. His students have gone on to be NCAA champions and members of Cirque du Soliel. In searching for an activity to replace gymnastics, Ken filled the void with rock climbing and yoga for the past ten years and recently found CrossFit to round out his training.
Preparing to 1RM Chris Fox
Getting Ready to Squat Margie Lempert
Heavy: A Response Margie Lempert
Dude, Where's My 1RM? Jeremy Fisher

Reader Comments (29)

Guys. Wallball stations in Norway are really high.

MGMT: Is totalling *next* Friday in open gym am option for those of us who will be in the throes of jetlag on Sunday?

June 7, 2013 | Unregistered CommenterSerene

You guys! I rxed Helen! 14:07!

June 7, 2013 | Unregistered CommenterKH

6am with McNick. Felt Kstar's presence in the house with some new mobility methods. Then hit tomorrow's wod in 8:59 Rx. 37 secs slower than my PR. The rain made pull-ups more challenging. Pretty sure it was raining last time we did this workout too.

Looking forward to my first total. Squats have been wonky of late, but I'm feeling good about PR'ing my press and deadlift.

June 7, 2013 | Unregistered CommenterPeter

MGMT: Does "perform DIY warmup and movement prep" mean you should have warmed up all three movements before the Total begins, or is getting to your work weight part of the 35/20/20 minutes (and DIY warmup just means getting the blood flow going)?

Treated myself to 8 AM class today since I have the day off. Fun to bench with Lindsay and Micheline, 55x5, 67.5x5, 80x5.

Cleans at 83#. This is embarrassingly light and yet not easy.

Situps in 3:30, so slow. Then I had time for some handstand kickup practice. I have a feeling these might take me some time to master, but...I'll get there.

June 7, 2013 | Unregistered CommenterStella

If you think Crossfit challenges you across a wide range of domains, how about chess boxing.


June 7, 2013 | Unregistered CommenterRich

BIG LOVE shout-out to the 8AM morning class (who all chose to do yesterday's press) for cheering me on while I did "Helen" all by MYSELF! 11:40/jumping

Second what Peter said, that rain made the KB swings and pull-ups a bitch!

June 7, 2013 | Unregistered CommenterEmma-Lisa

KH: RULE, Wonder Twin!

June 7, 2013 | Unregistered CommenterStella

Hey all! Wanted to ask a favor -- if anyone has kids in 321, I'd love to get your thoughts on the school and your experience. We are strongly considering moving to the nabe (of course to be closer to CFSBK!) and our oldest daughter would be entering K. If anyone has a few minutes and info to share it would be greatly appreciated -- my email is daniellisk@gmail.com. Thanks!

June 7, 2013 | Unregistered CommenterDannyL

Just curious if it is advisable to skip coming in tomorrow if one is planning on totaling on Sunday? Thoughts?

June 7, 2013 | Unregistered CommenterLuke J

totally n00b question, I've noticed the flickr pics lately (which I think are taken by Bekka) have a different look to them. is that like an instagram filter or is it the lens/camera? i'm finally trying to learn how to use a camera i bought a few years back and liked the way they came out

June 7, 2013 | Unregistered CommenterLuca

Stella - barbelll warm ups will be part of the time frame for the lifts. DIY any mobility and/or general warm up stuff.

Luke - might be wise, especially if you're not sure how you'll respond on Sunday if doing a WOD the day before. For some if you know your body though it won't be a big deal.

Serene - next Friday would be ok for you to total during OG.

June 7, 2013 | Unregistered CommenterFox

Woke up at 4:30am and couldn't get back to sleep, so decided to hit up the morning class.

Was good to shock some of the morning crew with my presence.

132.5#3x5 bench aweeeeesome. felt so good. which makes me really happy because my mind has kind been out of the game recently. really focused on the external rotation "breaking the bar" ala Kstar.

mobility WOD wakeup was good.

June 7, 2013 | Registered CommenterSarah la Rosa

KH: that is awesome! Helen was also the first WOD with pull-ups that I ever did RX'ed, so it holds a special place in my heart. and... I feel your excitement! CONGRATS!!!

June 7, 2013 | Unregistered CommenterWhit H


It could also read "I'm not planning on totaling", and maybe an innocent sarcastic remark.
Seeing that I individually trained for, competed in, and successfully performed well in a recent Olympic lifting competition (which obviously comprised a "de-load" week on the back end) might prove your comment about lacking basic knowledge of programming a bit false.

But that's also, just me

Thanks for the unsolicited unnecessarily snarky comment.

June 7, 2013 | Unregistered CommenterJakeL


Choose your words wisely or you might get into the same kind of "trouble" I was told I'd get into. What said "trouble" could possibly be still escapes me.

June 7, 2013 | Unregistered CommenterRahsaan

@ Serene, yes that's fine

@ Stella, no that means you do your mobility work, row etc whatever to get warm and ready then all the barbell work is included in the session time.

@ KH, congrats! I saw you chipping away at the pull-ups today, great work!

@ everything else, I'm going to edit in smiley emoticons to everyone's post to diffuse the situation. <3 :^) ;^D

June 7, 2013 | Registered CommenterDavid Osorio

Jake, sorry if that came off harshly. My main concern is that other people would look to your example and decide they too didn't need to deload. The coaches work hard to program, and harder to get people to follow the programming, so its always a concern when people "freelance." As someone other athletes look up to at the gym, your words carry weight. Didn't know you weren't planning on totaling, which certainly changes the considerations there.

Rahsaan, I meant trouble in the rhetorical sense- as in a troubled, flawed argument. Don't create windmills to joust with.

June 7, 2013 | Unregistered CommenterNoah

Noah: Totally understand where your coming from, and yes, i should have been more clear as to why I chose to go heavy yesterday when it came to the yesterdays benching. I love you please take me back.

June 7, 2013 | Unregistered CommenterJakeL


You had me at hello.

June 7, 2013 | Unregistered CommenterNoah

@ KH - Congrats! That is so amazing!!

June 7, 2013 | Unregistered CommenterRebecca C

MGMT: Is the "Ring Strength" class appropriate for ring "novices"? Do you, say, need to already be able to do a muscle up?

- Rob U (brooklynrob)

6am with Nick and McDowell

First time doing Helen: 10:06 Rx. My pullups didn't really show up for class today, and the rain on the bar didn't help. Looking forward to the total.

June 7, 2013 | Unregistered CommenterAlex C

@luke as always, my sage advice is to sleep well the night before and eat a lot.

June 7, 2013 | Registered CommenterSarah la Rosa

Noah is a snarky jerk.

June 7, 2013 | Unregistered CommenterTeam Jake

6am with McDowell
Lightly on the bench and power clean. but after being so heavy on the cleans it was nice to focus on exploding the bar, paaaatience.....then speed! So it seemed to go ok at 80% of what I built up to. That power clean, 2 emotm is so far, one of my favorite lift exercises.

100 situps at home today because i had to run back. I spent too much time laughing while my kids and brother in law were teasing me. Not that I could have done them unbroken anyway. I had to pause after 60 on every five or six. Not long, just to catch breath and shoo away the kids. total time was 5:40.

Looking forward to the total, my first.

June 7, 2013 | Unregistered CommenterRichard G

My name has been hijacked by an unknown perpetrator!! But seriously, sorry to all who had to witness a grown (questionable) man get bitchy because apparently I have a very fragile ego...

Snatch (felt like i was moving through mud today, maybe it was bad karma)
242FAIL X 5 times

Snatch pulls@ 253x3x3
Front Squats 315x2x3


June 7, 2013 | Unregistered CommenterJakeL

So glad to see that the bromance continues.

Hope you all enjoyed National Donut Day! Hopefully those sinfully delicious goodies will inspire and motivate me for my first Ring Strength class tomorrow! Very excited.

Ps: Josh, Alan and I think it's time to take down the taco leader board and put up a donut one. AMDAP. Powdered. No beverages. 5 mins. (Josh's creativity shines). Alan is already claiming #1.

June 7, 2013 | Unregistered CommenterGracie

Squat: 45x5, 95x5, 135x5, 185x3, 225x3, 275x3
Clean: 45x5, 95x3, 135x3, 155, 165, 175, 185f, 185f, 185f
WOD: Modified Jackie ( front squats instead of thrusters) ~8:40

Came in not really intending to go heavy on anything but thanks to Jeremy shaming me and Prince on the radio decided to actually workout. Went for a moderately heavy triple at 275#. Moved ok. Played around with some cleans, couldn't get my catch correctly at 185# not a shock since I haven't gone heavy in awhile. Didn't think it was a good idea to do too many reps overhead so I just did front squats during "Jackie". Working out to prince pretty much makes anything a fun night.

June 7, 2013 | Unregistered CommenterCloyde

Have to agree with Cloyde. All is right when it's 1999 when doves cry.

June 7, 2013 | Unregistered Commentermichele ma belle

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