Front Squat

Performance
3 x 10

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

Fitness
3 x 5 Linear Progression

Add 5-10 lbs to last week.

Post loads to comments.
Exposure 4 of 8
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Performance
3 RFT:
400m Run
8 Deadlifts 275/185
8 Ring Muscle-Ups

The Deadlifts should be on the heavy side but light enough that you could do a set unbroken. If you can’t string together a few Ring Muscle-Ups then scale volume so that you can do them in a few sets without a lot of failing. If you have a few ring dips and are stable in the catch then sub Jumping Muscle-Ups.

Fitness
3 RFT:
400m Run
8 Deadlifts 185/125
8 Chest-to-Bar Pull-Ups
8 Burpees

Scale weight as needed to be able to perform the Deadlifts unbroken. Scale C2B Pull Ups to Jumping C2B Pull-Ups as needed.

Post time and Rx to comments.

Val K. is also happy that the weekend is here | Photo by Thomas H.

Murph Day 2016: Sign Up Today!

“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!

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Yesterday’s Whiteboard: Rest Day
5 Fitness Commandments to Live By Explore
10 Inventions Predicted By The Simpsons Alltime10s

Juan Carlos M. sent us some photos of his training on the streets of Mallorca, Spain. Rock on, Juan Carlos!

This Week at CFSBK in Review

1. We’re giving away 4 free entries to the Rugged Maniac race in Brooklyn on June 25th. Go here to find out how you can enter, and get sandbaggin’!

2. Have you signed up for our CSA with Common Hands Farm yet? Get on it and secure your veggie supply for the Spring/Summer/Fall! Registration closes on May 20th.

3. The CFSBK Fighting Tacos’ soccer season is underway! Check out some photos here!

4. Mark your calendars! Our annual Memorial Day “Murph” Event will happen all day on May 30th. This is a great community event where we perform this classic CrossFit benchmark workout followed by some grilling, side dishes, and beers. We can’t wait!

5. Come out and cheer at our Starting Strength Program Total this Sunday. Coach Jeremy and Coach Margie’s Starting Strengthers will wrap up their eight-week cycle starting at 2:00pm. Lifters will be testing their 1RMs in the back squat, press, and deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!

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Yesterday’s Whiteboard: Clean and Jerk | “Grace”
What It’s Like to Compete at Regionals When You’re Not a CrossFit Superstar BarBend

Clean and Jerk

Performance
The Shankle Complex:
1 Clean Deadlift + 3 Clean Pulls + 1 Hang Clean + 2 Jerks

Start at about 50% and work up to a heavy load on the complex. Focus on keeping your weight balanced toward the heels on the Deadlift and extending vertically on the pulls.

Fitness
5 attempts at a heavy load on the following complex:
Clean Deadlift + Hang Clean + Push Press or Jerk

Post loads to comments.

_____________________

“Grace”

For Time:
30 Clean and Jerks 135/95

The Cleans for this benchmark workout should be Power Cleans and the Jerks can be done using any shoulder-to-overhead technique. Be sure to come to complete knee and hip extension with the bar held overhead at the top of each rep. If you can do the Rx’d loads, then go for it! If scaling, choose a weight that allows you to get through the 30 reps fast. You can cycle or you can do single,s but the weight should be on the light side for you.

Throwback Thursday: CFSBK Events Planner Danae M. at Murph Day 2014

• Schedule Change: This morning’s 9am Yoga class with Jaclyn K. is cancelled.
  

Save the Date! Murph Day 2016

“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 information will be up on the blog soon!

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YouTube Bodybuilders Rich Piana and Dmitry Klokov Can Teach You How To Live Deadspin
Report: 750,000 Americans Die Each Year During First Attempt To Get Back in Shape

Back Squat

Performance
3 x 10

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

Fitness
3 x 5 Linear Progression

Add 5-10lbs to last week.

Deadlift

1×8

Warm up and perform one heavy (and perfect) set of 8 reps, heavier than last week. Touch-and-go is permitted.

Post loads to comments.
Exposure 4 of 8

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5 Rounds NFT:
3-5 Bar Muscle-Ups
15 Calorie Row or Bike

Rest as needed. If you don’t have Bar Muscle-Ups, you can choose to either perform Jumping Bar Muscle-Ups or Chest-to-Bar Pull-Ups + Dips. For the row, play around with stroke rating and damper setting to find what works best for you. For example, long heavy pulls at a low stroke rating with a higher damper setting might likely allow you to pull the 15 calories in fewer strokes but may require more strength, may take more time, and may leave you feeling more fatigued depending on your strengths.

Post work to comments.

Wendy S. Back Squats as Coach Jeremy checks her depth during a recent Starting Strength class. Come out this Sunday at 2:00pm to cheer on our lifters at this cycle’s Starting Strength Program Total!

Free Class with Amanda Mc Tomorrow Night at 7:00PM

Our beloved Amanda McCormick is offering a free (that’s right, FREE) class tomorrow night that should be of interest to many CFSBKers. It’s called 5 Things You Need to Know to Make Your Website More Effective, and here’s everything you need to know:

WHEN: Thursday, May 5, 2016 from 7:00 PM to 8:30 PM 
WHERE: Industrious Brooklyn – 594 Dean Street , Brooklyn, NY 11238

Do you have a website that’s not performing to your expectations? Or are you not even there yet and still planning a website while confounded by all of the options? This free workshop—centered around 5 simple and inexpensive principles you can use right now to optimize your current website or make sure the one you’re planning is on track—is tailor made for small businesses, freelancers, artists, writers and other makers and creative folk.

Amanda has created and delivered workshops in digital skills for companies like Time Inc., Yahoo!, Comedy Central, VH1, and MediaBistro but she loves working with individuals and smaller businesses too, and that’s why she designed this workshop. 

The CFSBK Fighting Tacos’ season is underway! | Photo by Coach KHarpz

Sign Up for Our Seasonal Fish CSA! Discount for Early Birds

Last summer, we brought in a new fish CSA partner and were blown away by the quality and freshness of their fish! Lucky for you, registration is now open for the 2016 season, which runs weekly from June 11 til late fall.

Big City Fish Share, now in its fifth season, delivers sustainably caught, never-frozen, super-fresh seafood from Montauk to New York City. You can sign up for a weekly share of either 1 pound or 2 pounds of filleted fish, littleneck clams, or oysters.  Sign up by June 7th, and lock in $16 per pound for the whole season.  After June 7th, the price will go back to $17 per pound.

The delivery window will be Saturday mornings, 10am to 12pm, starting June 11. This is a weekly, not monthly, share.

Customers can sign up for 4 deliveries at a time, and can easily place their orders on hold through the website if they go out of town. Any funds left in your account at the end of the season will be returned to you by check. Expect a good variety of fish, including big-eye tuna, squid, founder, fluke, swordfish, black sea bass, bluefish, porgy, and monkfish. 

Any other questions? E-mail bigcityfishshare [at] gmail.com. For general CSA questions, e-mail Michele at mignyc [at] gmail.com.

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Yesterday’s Whiteboard: Ring Dips | Burpees, Deadlifts, Hang Power Cleans
Slow Elbow Syndrome WODprep
At 100, Still Running for Her Life NY Times

Ring Dips (or Close DB Bench Press)

Performance
Tempo Ring Dips (32X1):
4  x 6-12 Strict, 1 x Max Reps

Perform 4 sets across to 2 reps shy of failure, then 1 max effort set to failure. Perform a full range of motion on all reps. Rest as needed between sets. Goal is to add total reps each week by increasing the sets across and/or the max set.

Fitness
Tempo Close Dumbbell Bench Press (32X1):
4 x 6-12, 1 x Max Reps

Perform 4 sets across to 2 reps shy of failure, then 1 max effort set to failure. Rest as needed between sets. Start with a load that feels almost easy for 12 reps. Keep elbows in close to mimic the bottom of a dip.

The tempo note (32X1) means control the eccentric (down) portion for a 3 count, pause at the bottom for a 2 count, contract concentrically (up) as fast as possible, then hold the top for a 1 count before beginning the next rep.

Post loads/work to comments.

Exposure 4 of 8

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5 Rounds for Time:
15 Burpees
12 Deadlifts 135/95
9 Hang Power Cleans 135/95

Post time and Rx to comments.

 Ryan H. swings, American style, under red, white, and blue skies | Photo by Thomas H.

Win a Free Entry to the Brooklyn Rugged Maniac Race on June 25th!

Looking for an adventure? How about a day filled with 25 epic obstacles, rockin’ music, and plenty of beer? If this sounds good, you’re in luck: we’re offering 4 free entries to the upcoming Rugged Maniac race in Brooklyn on June 25th!

What Is It?

Here’s how Rugged Maniac describes the race: “Remember when you were a kid and you used to run around outside with your friends climbing trees, jumping in puddles, playing tag, and just plain having fun? Well Rugged Maniac is simply an adult version of that! We build 25+ epic obstacles for you and your friends to play on (like fire jumps, water slides, trampolines, and underground tunnels), put them in a 3-mile course, and then throw a crazy party with plenty of beer and music!”

Why Should I Enter?

Well, first, it’ll be fun! Second, as a Rugged Maniac competitor, you’ll have the chance to raise money for the American Cancer Society. Finally, the 4 winners will have the honor of representing Team CFSBK at the race!

How Do I Enter?

1. Check in at the Front Desk and complete the Rugged Maniac WOD (see below). All CFSBKers with an active membership are eligible.

2. Have a Front Desker or a fellow CFSBKer take a picture of you doing the WOD. Post the pic to Instagram, Facebook, or Twitter along with your time. Tag both CFSBK and Rugged Maniac in your post!

3. Your name will be entered into a drawing, the results of which will be announced on this here blog on Monday, May 16th. 

The WOD

1 lap around the block with a sandbag

Men’s and women’s Rx sandbags will be stored near the entry at 608. Ask the Front Desk if you have trouble finding them.

Questions? Contact Josh [at] CrossFitSouthBrooklyn [dot] com.

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Walt Whitman: Manly Health and Training NY Times
Chromosomally Enhanced: A Down Syndrome CrossFit Class CrossFit

Snatch

Every other minute on the minute for 16 minutes:

Performance
1 Snatch

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

Fitness
Snatch Deadlift + Hang Power Snatch + OHS

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

Post loads to comments
Exposure 3/8

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Post time and Rx to comments

Post load to comments

Coach Noach and his CrossFit Teens class. Read on to learn more about this program! | Photo by Coach KHarpz

• The first Iron Maidens Lift n’ Learn session will take place today at 2:30pm. See yesterday’s post for more details!
  

CrossFit Teens at CFSBK!

Have a teenager who is looking to gain a competitive advantage in their sport, improve their fitness, learn new skills, and have fun in a supportive, social environment? CrossFit Teens is a strength and conditioning program that is specifically designed for teenagers and helps them develop a lifelong love of fitness. In a group setting, teens participate in fun and engaging workouts that deliver measurable results and prepare them to be well- rounded athletes. The workouts consist of constantly varied, functional movements that deliver a fitness that is broad, inclusive and general and scalable for any participant at any level. 

Classes will begin with a warm-up and icebreaker-style question. Each class will include skill practice and a strength development aspect, specifically designed to be accessible and appropriate to teenaged athletes. Classes will finish with a WOD, or Workout of the Day, designed to test work capacity, endurance, skill, and strength in a fun, competitive, but inclusive environment. As the school year starts, post-class homework time will be included to take advantage of the increased mental capacity brought about by movement and physical exertion.

Schedule:
Tuesdays: 4:30p – 5:30p
Thursdays: 4:30 – 5:30p

Pricing:
Single Class Drop-in: $35
10 pack: $300 ($30/class)

Sign up here!

20% discount for siblings (do not have to be registered for the same class).
There is a 3 month expiration on the 5 pack and a 6 month expiration on the 10 pack.

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Yesterday’s Whiteboard: Front Squat | Power Cleans, Reverse Lunges, Kipping Pull-Ups, Run
Photo Ark National Geographic
Baby Has Sinking Feeling He Left Home Without Oversize Multicolor Plastic Keys

Performance
3×10

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

Fitness
3×5 Linear Progression

Add 5-10 lbs to last week.

Post loads to comments.
e3/8
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5 Rounds for Time:
5 Power Cleans 155/105
10 total Front Rack Reverse Lunges 155/105lbs
7 Kipping Pull-Ups
270m Run

Post time and Rx to comments.

Gym Travel Recommendations

Heading out of town and are looking for any recommendations for CrossFit Gyms? Check out our Travel Gym Recommendations where fellow CFSBKers write about their experiences at different gyms. This is a great way to hear about other gyms by people who are used to the way we do things here at CFSBK. If you’ve traveled and dropped in at a different affiliate, please take a moment to share your experiences!
Here are two examples:

The Inaugural Iron Maidens Lift ‘n’ Learn Session: Tomorrow at 2:30pm!

We want to keep the Iron Maidens energy and community connected between Competitions, so we thought it would be fun to get together semi-regularly to train and learn about lifting (and maybe other stuff!) from women achieving great things.

We’re happy to invite you all to the first Iron Maidens Lift n’ Learn session on Sunday, May 1st at 2:30pm.

What: 90 minutes of lifting, followed by a 30-45 minute talk/workshop/dialogue
When: May 1st, 2016 at 2:30pm
Where: CrossFit South Brooklyn, 597 Degraw Street (608 space)
Who: IM participants, and anyone’s who’s curious about IM and lifting heavy.
How Much: Free!

Our first session will likely feature: You! Bring your ideas for people and topics you want to us to cover in the future to help shape the program.
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6th Place at the CF Games Chyna Cho does “Tommy V” with commentary CrossFit
Why the War on Drugs is a Huge Failure Kurzgesagt
How Brooklyn sparked an Emergency Rescue Revolution WNYC

David L. sets up for a set of Deadlifts

CrossFit Kingsboro and CrossFit Waldwick!

This Saturday from 7am-12pm CrossFit Kingsboro is having a party to celebrate their new, much larger location on 1000 Atlantic Ave. CFK was founded by three former CFSBK’ers, Charmel R, Cloyde M and Steve P and are celebrating their expansion. Everyone is invited to come by! Details on the website.

Another former CFSBKer, Brandon R is also having his grand opening this Sunday from 2-6pm for his new affiliate, CrossFit Waldwick in Waldwick, NJ! If you know if anyone looking for a place to train in north Jersey send them to Brandon!!

This Week at CFSBK in Review

1. Paul Astuto is your April Athlete of the Month. Congrats, Paul! You truly are a model CFSBKer!

2. We’re giving away 4 free entries to the Rugged Maniac race in Brooklyn on June 25th. Go here to find out how you can enter, and get sandbaggin’!

3. Did you know that Coaches Jess and Chris Fox were present at the signing of the Declaration of Independence? They seem to take that loaded barbell everywhere they go. Don’t you get tired, guys?

4. Eduardo C. recently founded an education non-profit with some friends, and they need some help to get going. Here’s how to donate!

5. Have you signed up for our CSA with Common Hands Farm yet? Get on it and secure your veggie supply for the Spring/Summer/Fall!

6. The first Iron Maidens Lift & Learn session will take place this Sunday, May 1st. We want to keep the Iron Maidens energy and community connected between competitions, so we thought it would be fun to get together semi-regularly to train and learn about lifting (and maybe other stuff!) from women achieving great things. Here’s everything you need to know!

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High Stakes Street Football in New York City Vice

Clean and Jerk

Performance

EOMOM 16 Minutes (8 total reps)
1 Clean & Jerk
Start at  70% and work up to a heavy single

Fitness

EOMOM
Clean Deadlift + Hang Clean + Push Press or Jerk
Add weight across the 8 reps appropriately

Be patient and don’t rush the pull from the floor.

Post loads to comments.
Exposure 4 of 8

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5 RNFT
20 Unbroken Wall Balls
20 AbMat Sit Ups

Noor A. gets ready to Back Squat at Iron Maidens 2016

The Inaugural Iron Maidens Lift ‘n’ Learn Session: This Sunday, May 1st at 2:30pm!

We want to keep the Iron Maidens energy and community connected between Competitions, so we thought it would be fun to get together semi-regularly to train and learn about lifting (and maybe other stuff!) from women achieving great things.

We’re happy to invite you all to the first Iron Maidens Lift n’ Learn session on Sunday, May 1st at 2:30pm.

What: 90 minutes of lifting, followed by a 30-45 minute talk/workshop/dialogue
When: May 1st, 2016 at 2:30pm
Where: CrossFit South Brooklyn, 597 Degraw Street (608 space)
Who: IM participants, and anyone’s who’s curious about IM
How Much: Free!

Our first session will likely feature: You! Bring your ideas for people and topics you want to us to cover in the future to help shape the program.

_____________________
Yesterday’s Whiteboard: Back Squat |
3 Ways to Recharge and Achieve Goals Fitness HQ
Where Are the Girls? Pacific Standard