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

_____________________

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

Front Squat

Performance
3 x 8

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

Fitness
3 x 5 Linear Progression

Add 5-10 lbs to last week.

Post loads to comments.
Exposure 5 of 8
_____________________

5 Rounds Not for Time or 20 Minutes:
1-3 15′ Rope Climbs or 5-10 Strict Chin-Ups
10-15 Push-Ups
270m Jog

Practice your rope climbs today or work on upper body pulling/holding strength. Keep your Push-Ups strict and tight. Use the runs as active recovery for the upper body pull and push.

Post work to comments.

Coach KHarpz graduated this week and is now a Doctor of Physical Therapy. Congrats, Katie!

•  Tomorrow’s 2:00pm Anti-Gravity class is cancelled. Still looking to do something other than group class? Check out Yoga for Athletes with Coach Whit on Saturday at 10am or Active Recovery either today or tomorrow at 11:00am.

Register Now For Starting Strength Program

We all want to get stronger. That’s because we implicitly understand that building strength is the foundation for increasing overall physical capacity. It has been proven again and again that lifting heavy primes our bodies to be more effective and efficient at metabolic conditioning workouts. Strength is the only mode of training that supports everything else we do in the gym and in life. Plus: it’s pretty badass. 

Upcoming Program Times and Dates:
A cycle: Novice, 7pm Mon/Wed and 6pm Fri | Monday May 23rd – Friday July 15th
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday May 24th – Sunday July 17th
C cycle: Morning Novice, 6:30am Mon/Wed | Monday May 23rd – Wednesday July 13th
D cycle: Continuing Education, 6pm Mon/Wed | Monday May 23rd – Wednesday July 13th
E cycle: Late morning, all levels, 10am Mon/Thurs, co-taught by Coach Margie | Monday May 23rd – Thursday July 14th

Each cycle will culminate in a CrossFit Total on Sunday, July 17th.

Class Sizes: Space is limited to 4-8 participants
Class Length: 90 minutes 

Cost: 3x Per Week Cycles:
$300 paid upon registration and then another $300 at the halfway point
Cost: 2xW Cycles:
$200 paid upon registration and then another $200 at the halfway point 

Group Class/Open Gym/Active Recovery/Yoga/Pilates Add-On Option!
This add-on membership allows our 2x/week Starting Strength Program to attend two additional classes per week, outside of the regularly scheduled strength cycle classes. This includes group classes, open gym, and Active Recovery/Yoga/Pilates. 

Price is $100 per four weeks, first bill due at sign-up and second bill ($100) charged automatically to the card on-file four weeks later. Register here!

If anyone is confused as to which cycle they belong in or has any questions, they can contact Jeremy directly at Jeremy [at] CrossFitSouthBrooklyn.com to discuss placement.

________________
Jacob Heppner: Chest-to-Bar Mary CrossFit
Hafþór Björnsson, The Mountain, Consumes So Much Goddamn Food Deadspin
How To Live in a Micro-Apartment Without Going Crazy NY Mag

Michael A. recently dropped into CrossFit DC in Washington DC with some coworkers

This Week at CFSBK in Review

1. Speaking of dropping in, have you read Coach David’s “Reps & Sets Abroad: Some Thoughts on CrossFit and Travel”? Get after it!

2. This Sunday’s 2:00pm Anti-Gravity class is cancelled. Still looking to do something other than group class? Check out Yoga for Athletes with Coach Whit on Saturday at 10am or Active Recovery on either Saturday or Sunday at 11:00am. 

3. Sign-ups for Murph Day, one of our biggest community events of the year, opened last weekend. If you’re thinking about doing it, do it!

4. Registration for the Subway Series started on Monday. These events sell out quickly, so sign up now! 

5. Did you recently lose some protein powder, a t-shirt, a jumprope, or approximately 600 sets of wrist wraps? We just emptied the Lost and Found bins and want to give it all back. Please claim your stuff before we donate it to CHIPS in two weeks.

6. 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’!

7. There are still a few spots left in our upcoming Starting Strength Program cycles. What are you waiting for?

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Yesterday’s Whiteboard: Clean and Jerky | Partner WOD
Tripping on Double-Unders? WODprep
Society is Messing With Your Sleep The Atlantic

Clean and Jerk

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

Start at about 60% (of your best Power Clean and Power Jerk) and work up to a heavy load across the 8 sets.

Fitness
Every other minute on the minute x 8 (15min):
3 Power Cleans + 2 Power Jerks or Push Presses

You can bail the first Power Cleans, but cycle the shoulder-to-overhead. Start light and add weight as appropriate across the 8 sets.

Post loads to comments.
Exposure 5 of 8

_____________________

Partner WOD
With one partner working at a time, complete the following for time:
100 Deadlifts 95/65
50 Thrusters 95/65
50 Pull-Ups
100 Burpee-Box Jumps 24/20

Break up the movements however you and your partner wish. Baller status for doing the first three movements only once, i.e., breaking them up into only 1 set for each partner (if you can do them fast that way). Be sure to stand all the way up on these light Deadlifts.

Post time, Rx, and Partner to comments.

Throwback Thursday: Ray F. crosses the finish line as his fellow CFSBKers cheer at last year’s Murph Day. Have you signed up yet?

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!

__________________
Yesterday’s Whiteboard: Squat / Deadlift | Row, Double-Unders, Run
Quebec Teen Uses Stars to Locate Possible Lost Mayan City CBC
How 90s TV Shows Got Drugs Hilariously Wrong Vice