Photos from 18.4 by Thomas H. and Robert C. are now up on Flickr! | Photo by Thomas H. 

Interested in the Spring Vegetable CSA?

A few weeks ago, we ran a post to see how many people might be interested in participating in a vegetable CSA this year. To make sure we got the word out, we’re asking again for a non-binding headcount. Here are the details:

CFSBK is considering partnering with a new vegetable CSA vendor this summer: Miracle Springs Farm from Gallatin, NY.

Cost info: $700 for a weekly share for 22 weeks, or $350 for every-other-week for 22 weeks. Pick up would be at the gym on Wednesday evenings.

In order to move forward, we need to get a tentative headcount. The farm would need 15 every-other-week members or 30 weekly members.

Please comment below if you’re interested, and include if you would like weekly, every-other-week, or “doesn’t matter.” If you have questions, please email Michele at mignyc [at] gmail.com.

Cam C. at Pull for Pride

Cam C. will be competing in the Pull for Pride on Saturday, June 16th  at CrossFit Crow Hill. The Pull for Pride is a Deadlift-only event benefiting the Ali Forney Center, whose mission is to protect LGBTQ youths from the harms of homelessness and empower them with the tools needed to live independently.

Go here to sponsor Cam!

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Yesterday’s Results Board: Bench Press | Run, Thrusters, Pull-Ups
Taking Care of Your Mental Health in the Fitness Space Girls Gone Wrong
18.4: Preliminary Analysis Beyond the Whiteboard

Bench Press

5-5-3-3-1-1

Warm up and perform two heavy sets at each rep scheme. The goal is no misses but use spotters on all work sets.

Post loads to comments.

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For Time:
400m Run
21 Dumbbell Thrusters 50/35
21 Chest-to-Bar Pull-Ups
400m Run
15 Dumbbell Thrusters
15 Chest-to-Bar Pull-Ups
400m Run
9 Dumbbell Thrusters
9 Chest-to-Bar Pull-Ups

Scale load on the Dumbbell Thrusters and to regular Chin-over-Bar Pull-Ups or Ring Rows as needed.

Post time and Rx to comments.

This Friday: Iron Maidens Registration Opens!

The 4th Annual Iron Maidens Raw Open is happening! We’ve moved to a warmer month this year: June 2, 2018.

This is a full, raw powerlifting meet contesting the Back Squat, Bench Press and Deadlift. It is open to women only. You do not need to be a member of CrossFit South Brooklyn to participate and we welcome all ages. We have space for 60 participants, and we always sell out fast!

For the third year, we are happy to continue raising funds for the Iron Maidens Stay Strong Scholarship which provides college tuition support to students of Grace Outreach, a Bronx based nonprofit that works with women to further their education and gain financial independence. Through past competitors’ efforts, we have raised over $65,000 and supported 10 women pursuing higher education!

Registration will open March 23, 2018. Be on the lookout for the sign-up link posted right here on the blog and the Iron Maidens website!

News and Notes

• A note from Stella Z.: “Next weekend (March 23-25) I’ll be heading to Stamford, CT for the American Crossword Puzzle Tournament. It’s a contest to see who’s the fastest and most accurate solver across seven puzzles, and the top three competitors at that point solve a live final puzzle on a giant grid in front of an audience. I’d love to get on the podium, although that is mostly a pipe dream, but my totally achievable and yet not easy goal is to remain in the top ten. As a reference point for how competitive the field is: I regularly solve the New York Times Sunday crossword in less than seven minutes, and I’m still not even unequivocally the fastest person in Brooklyn! Wish me luck, I’m gonna need it.” Good luck, Stella!
• Robert C. did some more maths and figured out that according to the CrossFit Games site, as of Saturday, CFSBK members had collectively lifted 252,855 lb (126 tons) in 18.4. For reference, that’s more than the weight of 18 Tyrannosaurus rex. For 18.5, you’ll have to kill the Tyrannosaurus for time.
• Don’t forget to submit your 18.4 scores to the Games site tonight before 8pm!

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Yesterday’s Results Board: Power Snatch, Toes-to-Bars, Planks, Burpees
The Untold History of the Bench Press BarBend
Why Can’t Everyone Do the “Asian Squat”? The Atlantic

WOD 3.18.18

Every minute on the minute x 36 (6e)
1) 1 Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat
2) 5 Strict Toes-to-Bars (or Hanging Leg or Knee Raises) + 10 Air Squats
3) 10 Burpees
4) 30 Second Single-Arm Plank Left
5) 30 Second Single-Arm Plank Right
6) Rest

Post work to comments.

Theodora is ready for those Overhead Squats today

The End Is Nigh!

By Chris Fox

Hard to believe that this year’s Look, Feel, Perform Better Challenge is about to be a wrap, the official end date being next Saturday, March 24th! Please get your Post Challenge Submissions to us no later then Wednesday, March 28th. We recommend that you take some time, 1-2 weeks, to let loose just a little bit. Don’t go off the rails entirely, but do allow yourself a few treats that you may have been avoiding (great time to experiment with your Red, Yellow, and Green Light Foods!). If you’ve been counting macros, put your scale away and eat intuitively for a few weeks. If you’ve made some changes to your body composition, you need a little time to let your body adjust to the new version of you. If after the short break you still want to make more changes, get right back on your plan. If you’ve been counting macros and you’re still progressing then there’s no need to change the numbers. If you’ve stalled out a bit and your goal is to lose body fat then you can drop your carbs and/or fats by 10-15% to create a further, small caloric deficit. If your goal is to gain mass and you’ve stalled then you can bump all your macros up by 10-15%. In both scenarios you’ll follow the new numbers for about 12 weeks, then take another break before deciding where you want to go with it.

We’ve programmed the Capacity Test WOD (in bold below) for Monday, March 26th. If you can’t make class on either that Monday or Tuesday then simply ask a coach for some space when you can do it and we’ll accommodate you. Open Gym is another option. Maybe you can find a few friends looking to do it together on the Facebook page! Use the same version of any scaling options you used initially, or make note if you chose a more difficult version of the workout (like now you do pull ups instead of jumping pull ups). If for any reason you performed a different test workout then re-do that same one and submit it with your Post-Challenge Submission.

2018 LFPB Challenge Capacity Test WOD

“Jackie”

For Time:
1000m Row
50 Thrusters 45#
30 Pull-Ups

Regardless of how well or poorly you think you did these last 12 weeks we encourage you to follow through with the Post Challenge Submission. It can provide a platform for some healthy introspection on what does and doesn’t work for you. Also, it’s important to note that some while some habits might have been hard to follow right now, it doesn’t mean they won’t be a bit easier to follow in the future. You are constantly evolving as you learn and practice…and it all takes time and practice. One thing we know for sure is that getting down on yourself for being “bad” won’t help. There is no failing, only learning. (very Miyagi, no?)

Once more with the link:

2018 Look, Feel, Perform Better Challenge Post-Submission

Winners will be announced the week of April 2nd, the week after the submission deadline of March 28!

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Unhappiness Is a Palate-Cleanser Nautilus
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