Power Snatch

Take 10 minutes to warm up to work weight and maybe beyond.

_____________________

Partner WOD

In teams of 2, partners alternate full rounds to complete…
10 Rounds for Time:
5 Power Snatches 95/65
10 Overhead Squats
30 Double-Unders

The barbell should be light and unbroken on the fast end. Scale load and Double-Unders to Single-Unders as needed.

Post time, Rx, and partner to comments.

Alex B. takes on 17.5 at last week’s Friday Night Lights event. More photos from the 5th and final FNL can be found here

CFSBK Individual Open Leaderboard: Final Rankings

Men’s NE Region has about 15,525 athlete placings!

Back Squat

Performance
1-1-1-1-1

Build to a heavy single. Use spotters on all work sets.

Fitness
5-5-5-3-3

Build to a heavy triple. Use spotters on all work sets.

Post loads to comments.
__________________

AMRAP 9 Minutes:
3-6-9-12-15, adding 3 reps per round of…
Pull-Ups
Burpees

Scale the Pull-Ups to Banded or Jumping Pull-Ups as needed.

Post rounds, reps, and Rx to comments.

How have your perceptions of strength changed? “In my youth, I read a lot of fashion magazines and really bought into this whole glossed up, unrealistic idea of femininity. I grew up in Asia where women are expected to look as thin as paper cutouts. I didn’t even think about ‘strength.’ I also wasn’t very athletic so the concept never really occurred to me. I think the process of joining crossfit and feeling my own body become stronger was like a lightbulb going off. So now in raising my daughter, I try to always tell her how important it is to be strong.” —Ali C.

Susan Pittard: Strong Is A Woman

Today we’re excited to bring you another installment of Susan P.’s Strong Is A Woman photos. Susan has been running this series for the past couple of months. With her permisson, we’re reposting some of them on the blog over the next two weeks. Here’s what Susan herself had to say about the series:

“The motivation behind my ‘Strong is a Woman’ portrait series was and is the amazing women and men at CFSBK.  I knew I wanted to shoot a portrait series after being on a ‘break’ of sorts, having my son. I ultimately decided to focus on the women at CFSBK because being a woman, I am impressed by the women I workout next to and I am especially taken by the pregnant women who fly by me in WODs. I also thought about the diversity of this great community. My goal was/is to show that strength can come in a variety of sizes, shapes, and ages. In gathering quotes from my subjects. I have learned that strength breaks boundaries for most people. Being strong is not only physical but it permeates into ones mental state and creates a wonderful sense of empowerment and well being for anyyone who seeks it. I feel like I have only scratched the surface with this project and I will be excited to shoot more women, hopefully soon. Thank you to ALL the STRONG women who participated and to CFSBK for providing this amazing community that inspires me daily.”

Check out Susan’s Instagram and website. Go here for Monday’s post. And stay tuned to the blog for more from this series!

“Defining strength in the physical capacity, I think there is an undercurrent of control, which can sometimes be a dirty word in our lives. But moving heavy weight well and expressing strength requires body control. And intelligent and practiced control of one’s own physical form means there is at least some level of body awareness. And that awareness suggests the demand of presence—of being here, now. Strength requires integrity. I think a lot of these ideas and words can be understood and expressed in the physical realm, but also with regards to our inner self, our way of being, how we show up for ourselves and others in the world.”—Coach Whit

“I define strength as being able to do the things in my life that require my physical powers to be activated. Being strong means carrying my four year old, holding a laboring woman in my arms, carrying my bags up the stairs. Being strong means I can be confident and present in situations without feeling limited by my body. Being stronger has made me feel more accepting of my body and more able to appreciate what I am able to do. Being part of CFSBK has made me see how many shapes and sizes strong comes in!“ —Sasha S.

“There is this resounding quote that will never get out of my head. ‘Rain or Shine, the rent is due.’ Being strong means you have to put the work in everyday, even when life throws you curve balls. I believe that my perception of strength has always had a positive connotation and has become enriched from going to CFSBK. There is beauty in watching your body get stronger, doing things you never thought you could do. You can’t put a price on that. Strong is the new skinny (and as a curvy woman, I am all for that!).” —Griselle O.

_____________________
Yesterday’s Whiteboard: Rest Day
Not The Fittest On Earth CrossFit
Your Cat’s Favorite Thing to Do Is Hang Out With You NY Mag

Linda H. representing team Snatch Me If You Can during 17.5. More of Robert C.’s photos from Saturday can be found here

Submit Your Post-Challenge Submission Today!

The 2017 Look, Feel, Perform Better Challenge is over! We’re so proud of everyone who participated and can’t wait to see your results. Today is the last day to complete your post-Challenge submission. Look for the winners on the blog next week!

News and Notes

• CFSBK Open Intramural team captains: please submit your team’s scores to the spreadsheet by noon today!
• Ben S.’s apartment is opening up for May 15th or June 1st. See his CFSBK Classifieds listing for more info!
• A note from Stella Z.: “Brainz N Gainz, the CFSBK pub quiz team, competes on Wednesday nights at The Rock Shop. Trivia starts at 8:30 but feel free to show up earlier to claim seats or drop by later and join us while we’re quizzing away. Exercise your mental muscleswe totally welcome sweaty people from 7:30pm class, BTW! E-mail stellavision [at] gmail.com to get on the mailing list, or just show up at the Rock Shop and look for us!”

__________________
Yesterday’s Whiteboard: Row/Push Press Metcon
Dancer Doesn’t Deadlift? CrossFit Journal
The Surprising Way Mat Fraser Won the CrossFit Games Men’s Health

Every 5 minutes for 6 rounds:

500m Row
8 Push Presses

Row a pace that feels between 80-90%. Score total load moved for the Push Presses (out of a total 48 possible reps). The Push Presses come off the floor and must be done unbroken. Score a zero for any set in which you can’t perform the 8 reps unbroken.

Post total load moved to comments.

“I define strength as accepting who you are. In this day and age, it seems as if some people are constantly struggling to keep up with the Joneses. Social media allows an easy access to the compare and despair phenomenon that can crush the soul. Strength is the ability to stay true to who you are amidst it all.” —Micheline G. 

Susan Pittard: Strong Is A Woman

If you’re not following Susan P. on Instagram, you should be! In addition to being a kick-ass photographer, Susan has been running her Strong Is A Woman (featuring CFSBK women) for the past couple of months. With her permisson, we’re reposting some of them on the blog over the next couple of weeks. Here’s what Susan herself had to say about the series:

“The motivation behind my ‘Strong is a Woman’ portrait series was and is the amazing women and men at CFSBK.  I knew I wanted to shoot a portrait series after being on a ‘break’ of sorts, having my son. I ultimately decided to focus on the women at CFSBK because being a woman, I am impressed by the women I workout next to and I am especially taken by the pregnant women who fly by me in WODs. I also thought about the diversity of this great community. My goal was/is to show that strength can come in a variety of sizes, shapes, and ages. In gathering quotes from my subjects. I have learned that strength breaks boundaries for most people. Being strong is not only physical but it permeates into ones mental state and creates a wonderful sense of empowerment and well being for anyyone who seeks it. I feel like I have only scratched the surface with this project and I will be excited to shoot more women, hopefully soon. Thank you to ALL the STRONG women who participated and to CFSBK for providing this amazing community that inspires me daily.”

Check out Susan’s website here. And stay tuned to the blog for more from this series!

What does working on your strength mean to you? “It’s incredibly important to have an outlet; place to find an escape from reality, to divert negative thoughts and physically challenge your body. To have the ability to get stronger, and gain confidence in yourself and learn new things. It’s also incredibly gratifying to see the progress you can make when you’re committed.” —Coach Melo

How have your perceptions of strength changed? “Like so many women who begin CrossFit, I started out not wanting to be “bulky.” Now, I am what the me of five years ago would probably have considered “bulky,” and it feels pretty badass. I am as interested in what my body can do as in what it looks like on the outside.”—Stella Z.

Tweet The Deets

We’re totally crushing on you guys and want to know what you’re up to. Got something of note going on in your life? Let us know! We want to hear about your businesses , events, personal victories, discoveries, media campaigns, small government coup d’états, and interesting links. Send awesomeness to: Josh [at] crossfitsouthbrooklyn.com.

_____________________
How To Fix Powering More Than You Squat Catalyst Athletics
How Did The Sahara Become A Desert? Smithsonian

Power Clean Metcon

Performance
For Time:
15 Power Cleans 155/105
9 Ring Muscle-Ups
12 Power Cleans
6 Ring Muscle-Ups
9 Power Cleans
3 Ring Muscle-Ups

The barbell should be a medium weight for you and cycled on the fast end, but quick bailed singles are also okay. If you have Ring Muscle-Ups but 18 in a metcon setting is too many for you, consider scaling the volume so that you can move through the rounds in 2-4 sets.

Fitness
For Time:
21-15-9
Power Cleans
Ring Dips

The barbell should be a medium weight for you and cycled on the fast end, but quick bailed singles are also ok. Scale the dips to Ring Push-Ups or Push-Ups as needed.

Austen I. powers through 17.4. The 2017 Open is almost over! How’d it go? Tell us in the comments! | Photo by Robert C.

Fit 55+: Staying Strong, Mobile, and Able

What is Fit 55+? 
Fit 55+ is a strength and conditioning class for older adults who want to move and use their bodies and are not content to simply sit on the couch getting older. Research points to development of chronic disease in older populations not as a consequence of aging alone, but as a product of decreased activity and less-than-healthy lifestyle choices. Strength training and conditioning can help both stave off, as well as reduce, the effects of many chronic diseases. As the old adage goes: “If you don’t move it, you lose it.”

Fit 55+ will help you:

• Build muscular strength and joint integrity
• Increase and maintain bone density
• Improve cardiovascular function
• Improve pulmonary function
• Improve balance, coordination, and mobility
• Reduce your risk of falling (and be more resilient in case you do)
• Maintain independence and improve quality of life

Who is this class for?
Any older adult who wants to exercise in a fun, safe, and inclusive manner. Whether you’re a total newcomer to resistance training or more of a veteran, our classes will challenge you to become better.

What does a class look like?
A typical class will start with a series of light warm up movements to get your heart and joints ready for exercise.

From there we’ll move onto the strength training portion of class, using a variety of tools to help you develop strength. You’ll use both weight training and bodyweight exercises of the upper and lower body to develop and maintain muscular strength and joint integrity.

After the strength training portion of class we’ll move on to the conditioning portion. Here the goal is to get a bit sweaty and elevate your heart rate for a while to improve heart function and lung capacity. To this task we’ll use a variety of equipment and modes like: rowing machines, exercise bicycles, sled pushes, sandbag training, and bodyweight exercises, in addition to many others. The variety keeps it engaging and more fun (we think) than just walking on a treadmill for an hour.

Finally, we’ll end with a few cool down stretches to relax your heart rate and your mind before you head out of the gym.

Where and When do Fit 55+ classes meet?
Mondays and Thursdays at 11am at CrossFit South Brooklyn (597 Degraw Street between 3rd and 4th Avenues) located in the heart of Gowanus. We have served the local fitness community for nearly 10 years, growing from grassroots park-based workouts to our current location, which has two spaces with a total footprint of over 11,000 square feet. In addition to our spacious facility, we also have brand new locker rooms with showers, towel service, and bath products available for your convenience.

Pricing
Drop-In: $25
5-Class Card: $100
Monthly Unlimited (2x per week): $125

REGISTER HERE!

_____________________
The 13-Year-Old Girl Fighting Cuba’s Boxing Ban The New Yorker
How To Specialize (Hint: Be a Generalist) Training Think Tank