Tuesday
May312016

Rest Day


Yesterday's 8:00am "Murph" heat takes off with Coaches Jess and McDowell leading the way. Thanks to all of you who came out yesterday and made it a special day. And thanks to our coaches, volunteers, and staff for keeping everything running smoothy!

  • If you'd still like to donate to K9s for Warriors, you can do that here (write "CFSBK" in the "Salutation" box so we can check in on the amount we donated). We apologize for any whackiness with the original donation announcement. For some reason, our fundraising page was never activated. Anyway, thanks to all who have donated to this great cause so far!
  • Movie Night returns on June 24th after Open Gym. We'll be showing the family favorite Taxi Driver (1976) on our big screen, followed by a Q&A with director Martin Scorcese and lead actors Robert De Niro and Jodie Foster. Just kidding! We we have no idea what we're showing. Please go to the event page and give us suggestions that aren't Taxi Driver.
  • Schedule Change: Tonight's 7:30pm Anti-Gravity class is cancelled.

Graduation WOD and BBQ for Coaches MeLo and KHarpz!

Beloved Coaches Melissa and Katie just became DOCTORS of Physical Therapy. This is a big deal! They want to celebrate by working out (of course) and then having a BBQ with all of you (of course). Come to their DPT Graduation Celebration WOD and BBQ on Saturday, June 18th at 2pm. We'll do a fun relay-style team WOD and then fire up the ole grill. Please bring your own beer and a tasty dish to share.

 

For Time Team Relay-Style:
Run 550m
100 Double-Unders
50 Wall Balls
40 Toes-to-Bars
30 Push Ups
20 Calorie Row
Run 550m
Monday
May302016

"Murph"

"Murph"

For time:
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 Mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor." From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the Pull-Ups, Push-Ups, and Squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

There is no charge for the workout, nor will it be deducted from your weekly class limit. There are still a few spots left in several heats, and you can sign up here! If you decide not to do it at the last minute, please delete your name from the spreadsheet so someone else can take your place.

Murph Day 2016 Notes

Please note that all regularly scheduled classes (including AM Open Gym) are cancelled today for Murph Day.

  • CFSBK and many other affiliates do "Murph" on Memorial Day in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. If you'd like to learn more about Michael Murphy and where this workout comes from, this is a great place to start.
  • This year we'll also be raising money to benefit K9s for Warriors, an organization that provides service dogs for veterans suffering from Post-traumatic Stress Disability, traumatic brain injury and/or military sexual trauma as a result of military service post 9/11. You can donate here (write "CFSBK" in the "Salutation" box so we can check in on the amount we donated). The suggested donation is $25 (the cost of a drop-in) or the dollar equivalent of your "Murph" time (60 minutes=60 dollars). We apologize for any whackiness with the original donation announcement. For some reason, our fundraising page was never activated. Anyway, thanks to all who have donated to this great cause so far!
  • CFSBK will provide one keg, burgers, and sasuages, but please feel free to BYOB and more delicious foods. We're still looking for volunteers to help clean up after the event. Please contact Events Coordinator Danae at Danae [at] CrossFitSouthBrooklyn.com to let her know if you can help out.

__________________
Brian Turner, "Ashbah" The Guardian
Ho Lye Toh The Unsung Heroines
A Full Revolution: How Simone Biles Is Transforming Gymnastics New Yorker

Sunday
May292016

Snatch | WOD 5.29.16

Snatch

Peformance
Every other minute on the minute for 16 minutes (8 reps):
1 Snatch

Start at about 70% and work up to a heavy single.

Fitness
Every other minute on the minute for 16 minutes (8 reps):
Snatch Deadlift + Hang Power Snatch + Overhead Squat

Start light and add weight across the 8 reps as appropriate.

__________________

5 RNFT
3 Snatch Pulls (85, 95, 100, 105, 85%)
20-30 Second Handstand Hold

If you can't hold a handstand for 30 seconds, then either work with a spotter or perform them against a wall from either a kick-up or a walk-up.

Everything You Need to Know About Murph Day

Murph Day 2016 is upon us! Here are some last minute reminders:

  • Tomorrow, Monday, May 30th from 8am to 1pm, we'll be doing our annual "Memorial Day Murph" workout. This is a great community event where we perform this classic CrossFit benchmark workout followed by some grilling, side dishes, and beers. The workout is tough, very tough, but of course it can be scaled to meet everyone's capacity. All are welcomed! There is no charge for the workout, nor will it be deducted from your weekly class limit.
  • CFSBK and many other affiliates do "Murph" on Memorial Day in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. If you'd like to learn more about Michael Murphy and where this workout comes from, this is a great place to start.
  • This year we'll also be raising money to benefit K9s for Warriors, an organization that provides service dogs for veterans suffering from Post-traumatic Stress Disability, traumatic brain injury and/or military sexual trauma as a result of military service post 9/11. You can start donating here! The suggested donation is $25 (the cost of a drop-in) or the dollar equivalent of your "Murph" time (60 minutes=60 dollars). Please note that we will not be accepting cash donations, but we will have a computer set up so you can donate on the day of the event.
  • There are still a few spots left in several heats, and you can sign up here! We've also opened up some spots for adults during the 11am CrossFit Preteens/Teens heat. The spots that aren't grayed-out are fair game. If you decide you won't be able to do the workout for any reason, please delete your name from the spreadsheet so someone else can take your spot.
  • We're still looking for volunteers to help clean up after the event. CFSBK will provide one keg, burgers, and sasuages, but please feel free to BYOB and more delicious foods. Please contact Events Coordinator Danae at Danae [at] CrossFitSouthBrooklyn.com to let her know if you can help out.
  • All classes, including Open Gym and evening group classes, are cancelled tomorrow.

We can't wait to see you there!

__________________
Yesterday's Whiteboard: Front Squat | Partner WOD
Memorial Day Murph: Who? What? Why? Beyond the Whiteboard

Saturday
May282016

Front Squat | WOD 2.28.16

Front Squat

Performance
3 x 6

Add weight to last week. Use full ROM and control.

Fitness
3 x 5 Linear Progression

Add 5-10 lbs to last week.

Post loads to comments.
Exposure 7 of 8
__________________

Partner WOD
In teams of 2 with one partner working at a time, alternate full rounds to complete 20 rounds total (10 each) for time of:
10 Wall Balls 20/10, 14/9
20 Double-Unders

The Wall Ball shots should be unbroken and fast, as should the Double-Unders. If you don't have Singles dialed in, then scale to 40 Singles. If you have Singles dialed in then scale volume or perform 10-15 attempts/makes each round.

Post time, Rx, and partner to comments.

Who's ready for Murph?

  • Schedule Changes: All CrossFit Kids programming is cancelled this weekend (May 27th-30th) for Memorial Day. Today's 11am Active Recovery class is also cancelled.

This Monday: Murph Day 2016!

We're just a couple of days away from Murph Day! On Monday, May 30th from 8am to 1pm, we'll be doing our annual "Memorial Day Murph" workout. This is a great community event where we perform this classic CrossFit benchmark workout followed by some grilling, side dishes, and beers. The workout is tough, very tough, but of course it can be scaled to meet everyone's capacity.

 

This year we'll also be raising money to benefit K9s for Warriors, an organization that provides service dogs for veterans suffering from Post-traumatic Stress Disability, traumatic brain injury and/or military sexual trauma as a result of military service post 9/11. You can start donating here! The suggested donation is $25 (the cost of a drop-in) or the dollar equivalent of your "Murph" time (60 minutes=60 dollars). Please note that we will not be accepting cash donations, but we will have a computer set up so you can donate on the day of the event.

 

Right now we're looking for volunteers to help clean up after the event. CFSBK will provide one keg, burgers, and sasuages, but please feel free to BYOB and more delicious foods. Please contact Events Coordinator Danae at Danae [at] CrossFitSouthBrooklyn.com to let her know if you can help out.

"Murph"

For time:
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 Mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor." From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the Pull-Ups, Push-Ups, and Squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

There is no charge for the workout, nor will it be deducted from your weekly class limit.

SIGN UP HERE!

__________________
Murph: Why We Do It Boxlife
The Inevitable, Intergalactic Awkwardness of Time Capsules Atlas Obscura

Friday
May272016

Rest Day

Lots of fitness happening in this great photo by Thomas H.

This Week at CFSBK in Review

So it's Memorial Day weekend and you're ready to catch up on this here blog. What happened this week? We're glad you asked!

1. Murph Day is this Monday! Have you signed up yet? We're also looking for volunteers to help clean up after the event. CFSBK will provide one keg, burgers, and sasuages, but please feel free to BYOB and more delicious foods. Please contact Events Coordinator Danae at Danae [at] CrossFitSouthBrooklyn [dot] com to let her know you'd like to help out.

2. This year we'll also be raising money to benefit K9s for Warriors, an organization that provides service dogs for veterans suffering from Post-traumatic Stress Disability, traumatic brain injury and/or military sexual trauma as a result of military service post 9/11. You can start donating here! The suggested donation is $25 (the cost of a drop-in) or the dollar equivalent of your "Murph" time.

3. Sign-ups for our seasonal fish CSA with Big City Fish Share are open until June 11th.

4. Last weekend, several CFSBK TFBAs were in Philly to compete in the USAPL Philadelphia Freedom Championship, and we're lucky to have this awesome report from Cam C

5. Also, Ryan L. dropped into to CrossFit Max Effort in Las Vegas and gave us the full rundown on what sounds like a great travel gym.

6. We introduced you to Katie Rose Hejtmanek, a new member and professor of anthropology at Brooklyn College who will be doing some really fascinating research at CFSBK over the next year. Welcome, Katie!

7. CFSBK Movie Night returns on June 24th at 8:00pm (after Open Gym). We want your suggestions as to which movie we should show, so please let us know in the comments section of the event page.

8 All CrossFit Kids programming is cancelled this weekend (May 27th-30th) for Memorial Day. Enjoy the long weekend!

__________________
Yesterday's Whiteboard: Rack Jerk | "Diane"
"Murph" Strategy WODprep
Which Rock Star Will Historians of the Future Remember? NY Times

Thursday
May262016

Rack Jerk | "Diane"

Rack Jerk

1-1-1-1-1

Work up to a max Jerk for the day. If you're newer to the lift, then work up a max Power Jerk or Push Press.

Post loads to comments.

__________________

Performance

"Diane"

For Time:
21-15-9
Deadlifts 225/155
Handstand Push-Ups

Scale the Handstand Push-Ups to 1 or 2 AbMats as appropriate or scale volume to 15-9-6, or even 12-6-3.

Fitness

For Time:
21-15-9
Deadlifts
Push-Ups

The deadlift should be medium heavy for you. Aim to complete each round in 1 to 3 sets.

Post time and Rx to comments.

Throwback Thursday: Benson brought his A game to Murph Day 2016

  • Schedule Change: All CrossFit Kids programming is cancelled this weekend (May 27th-30th) for Memorial Day. Enjoy the long weekend!
  • CFSBK Movie Night returns on June 24th at 8:00pm (after Open Gym). We want your suggestions as to which movie we should show, so please let us know in the comments section of the event page.

Introducing Katie Rose Hejtmanek

Editor's Note: Katie Rose Hejtmanek, a professor of anthropology at Brooklyn College, just joined CFSBK this past week and is currently in Coach Chris Fox's Foundations class. She'll be doing research at CFSBK for a book, so we asked her to write a few words about herself and her project. Welcome, Katie!


Hi fellow CrossFit South Brooklyn members! My name is Katie Rose Hejtmanek, a new member, and cultural anthropologist. I am a professor of anthropology at Brooklyn College with a background in track and field, gymnastics, and volleyball. You will probably see me around; I am the woman taking notes on everything! I have obtained permission from David to do some research at CSBK. 

So what am I doing? I am currently conducting research on strength sports in the United States (maybe beyond!). I am interested in the current popularity of strength sports in general and the culture of boxes and gyms in particular. I'm curious to know what attracts people to strength sports, what do people get out of the activity, and why do folks commit. Who joins and what are their stories?!

In order to answer my questions, I will do what anthropologists call “ethnography” or participant observation. I’ll hang out, observe classes of all kinds. I’ll participate in classes of all kinds. I recently joined and am currently in a Foundations Cycle. I want to experience first-hand what it is like to do the workouts, join the box, and build a community. This is classic cultural anthropology fieldwork. I will be writing in a notebook (old school) and these notes focus on public information. In other words, I will take notes on how many people are in the class, what the workouts are, what questions people have, and so on. But I do not write down names or personal information of individual people. This to protect anonymity. I had to obtain human subjects clearance from my university to do this research and I take these research ethics very seriously.

I would also like to interview people, listen to their individual stories. However, again to protect those who participate, I will change names in order to maintain confidentiality and anonymity.

I’ve also just joined Instagram (a hold out!) to learn about the social media aspect of the sport. My handle is @maxesandprs (the tentative title of the project is Maxes and PRs: Strength Sports and the Transformation of Bodies and Selves in Contemporary America). 

I will conduct research at 3 different places in NY. So far I've interviewed athletes from all over the country - Oregon to DC. The goal in the coming year is to expand the project to other boxes and gyms in different states. The ultimate goal of this kind of research is to publish a book.

So when you see me around and if have any questions about what I'm doing, please don’t hesitate to ask. If you are interested in sharing your story with me, I’d be delighted. If there are things you think I should know, please share them with me. If you want more information before you do, you can check me out here and the variety of pages on the right hand side give more information as well. If you want more information on anthropology, you can check out this page.

If you have any questions or are interested in sharing your story you can contact me at: maxesandprs@gmail.com

Thanks for reading and I hope to see you around CFSBK!!

__________________
Yesterday's Whiteboard: Squat / Deadlft | Burpees, Toes-to-Bars
Find a WOD
Diet, Exercise, and Sleep Are Great, but 1 Thing Matters Even More for Your Health Inc.

Wednesday
May252016

Squat / Deadlift | WOD 5.25.16

Back Squat / Deadlift

Performance
3 x 6

Add weight to last week. Use full a full range of motion and control.

Fitness
3 x 5 Linear Progression

Add 5-10 lbs to last week.

 

Deadlift

1x4

Warm up and perform one heavy (and perfect) set of 4 reps, heavier than last week. Touch-and-go is permitted.

Post loads to comments.
Exposure 7 of 8
__________________

AMRAP 9 Minutes:
3 Burpees
3 Toes-to-Bars
6 Burpees
6 Toes-to-Bars
9 Burpees
9 Toes to Bars
12 Burpees
12 Toes-to-Bars
...Add 3 reps per round until the call of time.

Post time and Rx to comments.

Mark G. Power Cleans at Saturday Open Gym

Murph Day 2016: Sign Up Today!

We're less than a week away from Murph Day! On Monday, May 30th from 8am to 1pm, we'll be doing our annual "Memorial Day Murph" workout. This is a great community event where we perform this classic CrossFit benchmark workout followed by some grilling, side dishes, and beers. The workout is tough, very tough, but of course it can be scaled to meet everyone's capacity.

 

This year we'll also be raising money to benefit K9s for Warriors, an organization that provides service dogs for veterans suffering from Post-traumatic Stress Disability, traumatic brain injury and/or military sexual trauma as a result of military service post 9/11. Donations will be accepted the day of the event!

 

Right now we're looking for volunteers to help clean up after the event. CFSBK will provide one keg, burgers, and sasuages, but please feel free to BYOB and more delicious foods. Please contact Events Coordinator Danae at Danae [at] CrossFitSouthBrooklyn.com to let her know if you can help out.

"Murph"

For time:
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 Mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor." From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the Pull-Ups, Push-Ups, and Squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

There is no charge for the workout, nor will it be deducted from your weekly class limit.

SIGN UP HERE!

__________________
Most of Us Misunderstand Metabolism. Here Are 9 Facts to Clear It Up Vox
Inventions of Mine That Have Been Used for Evil Purposes New Yorker