Performance
5 Rounds For Time:
25 Calorie Row
16 Chest-to-Bar Pull-Ups
9 Strict Deficit Handstand Push-Ups 

Fitness
5 Rounds For Time:
400m Run
15 Deadlifts 155/105
10 True Push-Ups

Post time and Rx to comments.

Coach K Harpz considers whether she might pass out while Austin casually sips a Capri Sun, post-coaches’ heat at “Murph” on Memorial Day | Photo by Thomas H.

• Happy birthday to one of our favorite TFBA mommas, Ellie M.!

Give Us Feedback!

Your opinions and feedback are extremely important to us. We have an online feedback form where you can let us know about your experience at CFSBK. We want to know what you like, what you don’t like, and what you’d like to see in the future. Information from these forms is discussed by staff so we can continue to evolve and best serve our community. Please let us know what you think!

Bend, Stretch, and Mobilize This Morning, and Get Your Open Gym On This Afternoon

• Yoga for Athletes with Coach Whitney is at 10am.
• Active Recovery is at 11am and noon today with Coach David.
• Can’t make one of our morning classes today? We’re now offering open gym hours on Saturdays from 2-4pm. Meet in 597 today! 

Olympic Weightlifting Cycle Mock Meet Tomorrow at 2:30pm

Tomorrow at 2:30pm you’re invited to see Coach Frank’s Olympic Lifting Program athletes test themselves in a mock Oly meet. If you’ve been to Coach Jeremy’s CrossFit Totals at the end of each cycle, this event is essentially its weightlifting equivalent. Each lifter will have three attempts at the snatch and clean and jerk.

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Jon Stewart Made a Brilliant Point About Caitlyn Jenner That Nobody’s Talking About News.Mic
Laverne Cox Responds to Caitlyn Jenner’s Vanity Fair Cover 

Chloe freestyling on the rings | Photo by Coach K Harpz

• The CrossFit Kids Trainer course is this weekend at CFSBK! All regular classes and open gym will run as planned in 597 and the Annex, as the course will be taking place in 608.

Give Us Feedback!

Your opinions and feedback are extremely important to us. We have an online feedback form where you can let us know about your experience at CFSBK. We want to know what you like, what you don’t like, and what you’d like to see in the future. Information from these forms is discussed by staff so we can contineu to evolve and best serve our community. Please let us know what you think!

Have You Met Our Friends Over at The Modern Chemist Yet?

 This funky/fun/friendly pharmacy is celebrating its first year on 4th Avenue (on the corner of Sackett). There will be a free massage therapist, balloons, raffles, skin consultations, free samples, live music, face painting, and more! Come celebrate with them TOMORROW from 10am-4pm, 191 4th Ave & Sackett. 

All The Good Reps, and Only the Good Reps

By Chris Fox 
Originally posted on 1.12.2015 

We’ve almost all been there before. You’re tired, it’s your 50th pull-up, handstand push-up, power snatch, or whatever. You sort of, kind of, maybe executed full range-of-motion—but then again, maybe you didn’t. Then, you maybe even tried to squeeze in another (no) rep! Coaches see this, your fellow athletes see this, and you see this.

With a judge in front of you—whether it’s a regular group class, during the Open, or at a local throwdown—you’ll have a harder time getting away with garbage reps. I’d suggest that you shouldn’t let yourself off the hook in your daily training either. Your continued progress over the long haul is the ultimate goal. You want your movements to be truly quantifiable. If you count reps where sometimes your chin gets over the bar and sometimes it doesn’t, then you’re left comparing apples to durian fruit.

At CFSBK, we strive for virtuosity—the principle that you should aim to perform even the simplest movements exceedingly well. With effort and practice, your 300th squat in “Murph” can and in fact should be a mirror image of your first. Be honest about your reps and if you’re not 101% sure, then don’t count them. It sucks, yeah, but don’t be that person who moves really fast but really poorly. Don’t be the person who the next class coming in looks at and says “Uh uh… that’s not a rep.” Be the person with whom you’d be impressed, even if it slows you down a bit. Consider that you may need to scale WODs sometimes. The Rx isn’t for everybody, and even if you do some or most of our WODs Rx’d, there may be some that you should scale load and/or volume. Then, even when you really, really tried to do a good rep but didn’t, resist the urge to count your effort as execution. Only count the good ones.

_____________________ 
How Athletes Become Like Their Coaches: Leadership & Gym Atmosphere Catalyst Athletics

“Tommy Mac”

Performance
2 Rounds, For Time:
12 Burpees
12 Thrusters 115/75
12 Burpees
12 Power Snatches 115/75
12 Burpees
12 Push Jerks 115/75
12 Burpees
12 Hang Squat Cleans 115/75
12 Burpees
12 Overhead Squats 115/75

“Partner Tommy Mac”

Fitness
In teams of two with one partner working at a time, complete the following:
3 Rounds, For Time:
12 Burpees
12 Thrusters 115/75
12 Burpees
12 Power Snatches 115/75
12 Burpees
12 Push Jerks 115/75
12 Burpees
12 Hang Squat Cleans 115/75
12 Burpees
12 Overhead Squats 115/75

Partners split the work.

Post time and Rx to comments.

Russ H and his family visited us from Canada for “Murph,” and his son stayed by his side as his personal photographer and judge

CFSBK Sports Team Updates 

• The Fighting Tacos have their first soccer playoff game TONIGHT at Pier 3 in Brooklyn Bridge Park at 7:50pm. Come cheer them on!
• The Spiking Tacos had their third volleyball game last night at Pier 6 in Brooklyn Bridge Park, and won all three games (through a forfeiture, but whatever), putting them at 6-3. 
• The Boccino Tacos have their first bocce game on Friday… no, lol, just kidding. There isn’t a CFSBK Bocce Ball team but we thought you might need a laugh after seeing the WOD.

Join Steph P.’s Spin Fundraiser on June 20th

While OG Steph Paddock has been taking some time away from CFSBK, she’s been training hard for her upcoming Ironman 70.3 this August—and has been hard at work fundraising for Team Fox, raising money for The Michael J. Fox Foundation. On Saturday, June 20th she’ll be hosting a spin fundraiser at Peloton Cycle in Chelsea. The 45-minute class includes shoe rental, water, and towels and will be followed by free wine and beer, snacks, and raffle prizes. Class starts at 12:45pm but guests should arrive by 12:15pm to get signed in.

All proceeds from the fundraiser will go directly to funding Parkinson’s research! You can purchase tickets here!

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Chimpanzees Would Cook if Given the Chance, Research Says The New York Times
The Lean Gains Myth Renaissance Periodization  
Nutritional Priorities With Dr. Israetel Renaissance Periodization 

“Jerry”

For Time:
Run 1 Mile
Row 2000m
Run 1 Mile

Post time to comments.
Compare to 4.14.2012 

Want to learn more about our CrossFit Preschool and CrossFit Kids programs? Info about these programs now lives on our Programs and Membership Options page here. The mission of both programs is to emphasize good movement through games and activities. Developing a positive association between fitness, physical activity, and the joy of movement is the primary goal of our program. Think of it like the gym class you wish you had growing up! If you want to sign your kids up, check out the latest sessions and options in our online store under “Kids.”

• Happy belated birthday, Ben A.!

Meat CSA Pickup Today! And How about Fish? 

The Herondale meat pickup is today, 6-8:30pm. Remember to bring bags to carry your share home. Any issues or questions, please text Michele at 347-645-4524, or email her at mignyc [at] gmail.com.

If you are still looking to sign up for the new fish CSA with Big City Fish Share, the deadline to get in before the first delivery is Wednesday. Sign up here; the first delivery is next Saturday, June 13.

Bone Marrow Donor Registry Drive at CFSBK on June 21

The cure for blood cancer is in your hands. Every four minutes, someone is diagnosed with a blood cancer like leukemia or lymphoma. For many patients a marrow transplant is the only life-saving treatment, yet 70% don’t have a matching marrow donor in their family, like little Asaya. CrossFit South Brooklyn is hosting a donor registry drive in partnership with BE THE MATCH, which over the past 25 years has managed the largest and most diverse marrow registry in the world and offers support and education before, during and after transplant.

A representative from BE THE MATCH will be at CFSBK on Sunday, June 21 from 9:30am-2:30pm to explain what it means to join the registry, plus help you understand the health requirements and the commitment. After completing the necessary paperwork, all you then have to do to complete your registration is give four swabs of cheek cells, that’s it!  Your cheek cells with then be tissue-typed and become a part of the registry doctors around the world search to find matches for their patients for potential bone marrow donation. 

Additional Details About the Donation Process
There are no restrictions in terms of not eating/drinking prior to your cheek swab, but donors do need to be ages of 18-44 and in good general health.

If you are selected, donors will be asked to donate in one of two ways:

Peripheral blood cell (PBSC) donation involves removing a donor’s blood through a needle in one arm. The blood is passed through a machine that separates out the cells used in transplants. The remaining blood is returned through the other arm.

Bone marrow donation is a surgical procedure in which liquid marrow is withdrawn from the back of the donor’s pelvic bones using needles. Anesthesia is always used for this procedure, so donors feel no pain during marrow donation. Most donors feel some pain in their lower back for a few days afterwards.

Learn more here. 

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Natural Born Heroes Outside
Gregg Glassman Interview with Sean Woodland CrossFit
CrossFit.com’s Original “Jerry” Post

Training Cycle Template

Training Cycle Dates: M 6/8 – Su 8/2
Crush Week: M 8/3 – S 8/9
Transition Week: Will be the first week of the following cycle, starting August 10, 2015

Cycle Goals:

• Handstand/handstand push-up work
• Snatch assistance work
• Continue standardized warm-ups + gymnastics warm-ups

Monday: Press + WOD/Assistance

Fitness 3×5 Linear Progression
Start light and aim to add 2.5-5 lbs each week. If you make 5 lb jumps each week the bar will be 35# heavier in week 8!
Performance 5/3/1 (Use Training Max) 

Wednesday: Back Squat + WOD/Assistance

Fitness 3×5 Linear Progression. Back off a bit from last cycle
Performance 3×5 Linear Progression. Plan to hit your last Intensity Day number for a 3×5 by week 8 

Thursday: Snatch + WOD/Assistance (Overhead Squat/Snatch Balance in NFTs)

Fitness + Performance: Snatch, Hang Snatch, Power Snatch, or Hang Power Snatch

Saturday: Front Squat + WOD/Assistance

Fitness 3×3 Linear Progression.
Add 2-5 lbs each exposure. Back off a bit from last cycle. Plan to hit your 3RM for a 3×3 in week 8
Performance 3×3 Linear Progression
Plan to hit your 3RM for a 3×3 in week 8 

Sunday: Clean and Jerk + WOD/Assistance

Fitness and Performance: Clean, Hang Clean, Power Clean, Hang Power Clean (+ Jerk)

Want to learn more about CFSBK’s programming? Check out these articles:

• The Underlying Philosophy Behind Programming at CFSBK Chris Fox
• A New Dawn for CFSBK Programming: Fitness and Performance David Osorio
• Low Bar and High Bar Back Squats David Osorio