Clean + Pull-Ups

Performance
Every Minute on the Minute x 10
Even: 1 Power Clean
Odd: 5 Strict Pull-Ups

Work up to a heavier weight than you’ll use for the metcon. Scale up to Chest-to-Bar Pull-Ups as appropriate.

Fitness
Every Minute on the Minute x 10
Even: 1 Clean Deadlift + 1 Hang Power Clean
Odd: 5 Strict Pull-Ups

Work up to a heavy weight on the Clean complex. Use bands or scale volume as necessary for the Pull-Ups.

Post loads and Rx to comments.
Exposure 6 of 8

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Performance
20 Reps for Time:
Power Clean 185/125
EMOM 5-10 Push-Ups

The Power Cleans should be on the medium heavy side for you. Scale Push-Ups as needed to do one quick set on the minute starting at GO.

Fitness
20 Reps for Time:
1 Clean Deadlift
1 Hang Power Clean
EMOM 5-10 Push-Ups

Use a weight that’s 10-20% lighter than the heaviest you lifted in the EMOM. Scale Push-Ups as needed to do one quick set on the minute starting at GO.

Post time and Rx to comments.

Throwback Thursday: Coach Jeremy does Thrusters during CFSBK’s last workout at the Brooklyn Lyceum before the move to 597 Degraw

The Chicken CSA is Back! So Are Eggs!

For $85/month, you’ll receive 10 pounds of flash-frozen fresh chicken parts, a whole bird, and chicken sausages.  If you’ve never had Herondale’s chicken, you are in for a real treat. Deliveries are on the first Wednesday of every month, and the chicken shares are only available from June to November. So sign up now to ensure you get the June 1st delivery.

Questions? Email Michele at mignyc [at] gmail [dot] com.

Back Squat

Performance
3 x 8

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

1 x 6

Warm up and perform one heavy (and perfect) set of 6 reps, heavier than last week. Touch-and-go is permitted.

Post loads to comments.
Exposure 6 of 8

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In teams of three with one partner working at a time…
AMRAP 18 Minutes:
7 Thrusters 95/65lbs
7 Box Jumps 24/20″
7 Russian Kettlebell Swings 24/16kg

Partners alternate full rounds of the triplet until the call of time and must “tag” the next partner in. The barbell and kettlebell weights should be on the light side and certainly done unbroken. The Box Jump is Rx’d as a two-foot take off. 

Post rounds, reps, and partners to comments.

Nate O. works out on the rings during Open Gym. Want to get better at gymnastics? Read on! | Photo by Thomas H.

Want to Improve Your Gymnastics Skillz?

Syllabus
Basic Skills

Handstands
Headstands

Muscle-Ups

Tight Body

Week 1

Warm-up

Headstand

Handstands
Rings Support
L Seats – Rings/Parellettes

Basic routine

Strength

Mobility

Week 2

Warm–up

Headstand

Handstand

Cartwheels

Rings

Basic routine
Strength
Mobility

Week 3

Warm up

 Handstand
Cartwheels
Rings

Support

Muscle-Ups

Ken’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.

Hiring Front Desk Staff

CFSBK is looking for new talent to staff the Front Desk. Responsibilities include handling inquires from walk-ins, managing basic membership issues, light cleaning/organization, and other miscellaneous duties. Ideally, we’d like to hire from within so that candidates are already familiar with CrossFit and CFSBK, but we are open to talking to new folks if they’ve got good people skills and are committed to joining the gym. On top of an hourly wage, FD staff will also receive a comped membership. We are looking for people who keep a consistent schedule and commit to six months of work with us (barring extenuating circumstances).

We will be interviewing this month and training a new hire for immediate training will begin next week. The shifts we are looking to fill are below, so before applying, please make sure these openings fit with your schedule:

• Tuesdays, 4:15p – 9:45p
• Wednesdays, 4:15p – 9:45p
• Sundays, 7:45a-12:00p
  

Email Janelle [at] CrossFitSouthBrooklyn.com to inquire and include Front Desk in the subject line.

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Josh Everett: The Hook Grip CrossFit
The Lingering Legacy of Psychedelia The New Yorker

Dan Bench Presses during a recent Starting Strength class. There are just a few spots left in our upcoming Starting Strength program cycles!

• Coach David was recently interviewed for an article in CrossFit Journal about community building and had lots of interesting stuff to say. Check it out here! 
• David also just appeared on Mark Rippetoe’s Starting Strength podcast. We don’t mean to toot our own horn here, but Rippetoe calls us “the best gym in NYC.” (Ok, that’s pretty cool: *toot toot*)

Hiring Front Desk Staff 

CFSBK is looking for new talent to staff the Front Desk. Responsibilities include handling inquires from walk-ins, managing basic membership issues, light cleaning/organization, and other miscellaneous duties. Ideally, we’d like to hire from within so that candidates are already familiar with CrossFit and CFSBK, but we are open to talking to new folks if they’ve got good people skills and are committed to joining the gym. On top of an hourly wage, FDstaff will also receive a comped membership. We are looking for people who keep a consistent schedule and commit to six months of work with us (barring extenuating circumstances).

We will be interviewing this month and training a new hire for immediate training will begin next week. The shifts we are looking to fill are below, so before applying, please make sure these openings fit with your schedule:

• Tuesdays, 4:15p – 9:45p
• Wednesdays, 4:15p – 9:45p

Email Janelle [at] CrossFitSouthBrooklyn.com to inquire and include Front Desk in the subject line.

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Yesterday’s Whiteboard: Ring Dips | Pull-Ups, Burpees, Power Snatches, Run
Strongman Eugen Sandow’s Endorsement of the “Magic Cold Bath” The Art of Manliness
Bison Bison Bison The New Yorker

Ring Dips (or Close DB Bench Press)

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

No tempo this week but use a full range of motion and CONTROL. Keep these tight. Perform 4 sets across to 2 reps shy of failure, then 1 max effort set to failure. Kipping is allowed on the max rep set. Rest as needed between sets. The goal is to add total reps each week by increasing the reps on the sets across and/or the max set.

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

No tempo this week but use full range of motion and CONTRL. Stay tight and keep elbows in close to mimic the bottom of a dip. Perform 4 sets across to 2 reps shy of failure, then 1 max effort set to failure. Rest as needed between sets. The goal is to go heavier than last week and/or add reps. If you’ve been hanging around 12 reps still, then definitely go heavier.

Post loads/work to comments.
Exposure 6 of 8

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5 Rounds for Time:
10 Pull-Ups
10 Burpees
10 Power Snatches 115/80
270m Run

Post time and Rx to comments.

Coach Ro and Allan E. either discussing Butterfly Pull-Ups or inventing the next big dance craze

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!

News and Notes from CFSBK Members

• Jenna J. just published a report for the Guttmacher Institute. Check it out!
• Chris M. recently started a health and nutrition podcast called The Daily Lipid that’s sure to be of interest to CFSBKers. Notes from each show can be found on his blog. 

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Yesterday’s Whiteboard: Snatch | Wall Balls, Row, Run
Move Better, Perform Better Training Think Tank
Getting People to Move More NY Times

Power Snatch

Performance
Every other minute on the minute x 8 (15min):
3 Touch-and-Go Power Snatches

Start at about 50% (of your best power snatch) and work up to a heavy load across the 8 sets. Notice how Christian Harris jumps and catches the bar at his hips on the descent after the first rep.

Fitness
Every other minute on the minute x 8 (15min):
3 Power Snatches

You can bail (with control) each rep. Start light and add weight as appropriate across the 8 sets. Newer athletes or those having trouble organizing the pull off of the floor can perform 1 Snatch Deadlift + 3 Hang Power Snatches instead.

Post loads to comments.
Exposure 5 of 8

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For Time:
50 Wall Balls 20/10, 14/9
40 Calorie Row or 25 Calorie Assault Bike
50 Wall Balls
400m Run

Post time and Rx to comments.

Did you do something different with your hair, Allie?

• Today’s 2pm Anti-Gravity class is cancelled. Enjoy gravity and all it has to offer today!

REGISTER NOW FOR THE 2016 SUBWAY SERIES!

Another year has gone by, and it’s time once again for an NYC affiliate throwdown: the sixth annual Subway Series! All NYC affiliates are invited to participate—the affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year!

Event Schedule
Sunday, August 7th: CrossFit Virtuosity
Sunday, August 14th: CrossFit Gantry
Sunday, August 21st: CFSBK
Sunday, August 28th: CrossFit Queens

Scoring
Scoring will work “Open-style”: top 3 male and top 3 female athletes from each affiliate will score based on their place finish in each event. Athletes may score in any event regardless of attendance at other events. 

The ultimate series winner will be the affiliate with the least points after all 4 events have been completed. In the event of a tie, a 5th tie-breaking event will be held. 

As last year, an Rx division and Scaled division trophy will be awarded. 

Registration
All athletes MUST register for each individual event in advance via the Subway Series website in order to participate. Each event will be capped at 100 total participants, so we strongly advise you to register ASAP. These events sell out quickly. 

REGISTER HERE!

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Yesterday’s Whiteboard: Front Squat | Rope Climbs, Push-Ups, Run
How To Do Better Wall Balls Movement RVA
An Avian Ballet of 2,000 Pigeons Streaks the New York City Sky Audubon