“Danny“

AMRAP 20 minutes:
30 Box Jumps 24/20
20 Push Presses 115/75
30 Pull-Ups

Scale load and volume as appropriate, but this should be a bit of a slog. If you can jump on the Rx’d box and do 5 reps at a time of the Rx’d push press and pull-ups, then Rx today. If not, scale some volume and or load and pull-up variant.

Post rounds and Rx to comments.
Compare to 2.2.2011

Check out Episode 2 of CrossFit’s “Road to Conviction” series! While incarcerated, Fletcher Tholin discovered CrossFit. Watch his rehabilitation in this eight-part series.

• Kids Club is CANCELED today, since Coach Janelle is out of town!

Good Luck to Our Subway Series Competitors!

The Subway Series is happening over at CrossFit Virtuosity today. Here are the CFSBKers that will be representing for us:

Pierre D.        
KLove
Brendan N.    
Alex N.          
Brad D.
Jason M.
Mare L.
Coach K HarpZ
Lauren S.
Coach Jess
Coach Whit

_________________
A Tribute to the Incredibly Swole Bro Who Plays Gaston at Disney World GQ 

Open Workout 12.4

AMRAP 12 Minutes:
150 Wall Balls 20/10, 14/9
90 Double-Unders
30 Muscle-Ups

Substitute chest-to-bar or kipping pull-ups for muscle-ups.

Post time and Rx to comments.
Compare to 11.10.14 and 5.29.14 

Coach Jeremy competed in the USAPL meet last weekend, and his bench press was an all-time competition PR (video above)! Here’s his report: “The meet went well overall. The 424# squat ties the best I’d ever done in competition, but it was way easier this time than the last time (2 years ago) and I weighed in much lighter at 178lb versus 196lb. The bench was an all-time competition (pause) bench PR. I had hit 325 2 years ago (at that heavier weight), getting 330 (150kg) was a longstanding goal, so I was really pumped to hit it. DL was blah.  It was late in the day and I was kinda done with the meet.  Hit my opener, the 451, but my 2nd attempt was ugly and I gave up on it quick and passed my third.” 

• Want to try something other than group class today? Check out Yoga for Athletes at 10am, Active Recovery at 11am and 12pm, or Open Gym from 2-4pm!
• Kids Club is CANCELED tomorrow, as Coach Janelle is out of town!
• Happy birthday, Simon H.!

Check Out Our Upcoming Training Cycle Template!

Training Cycle Dates: M 8/10 – Su 9/27
Crush Week: M 9/28 – S 10/4
Transition Week: Will be the first week of the following cycle, starting October 5, 2015

Cycle Goals:

• Add rep/set variety to barbell strength training
• Incorporate more gymnastics strength training
• One dedicated WOD day each week

Monday: Bench Press + Deadlift + WOD
Wednesday: Squat + WOD
Thursday: Snatch + Gymnastics Strength Bias EMOM + WOD
Saturday: WOD, no dedicated lift with a Clean and Jerk bias
Sunday: Squat + WOD 

Performance Bench Cycle

Weeks:
1 and 4: Low – 65-70%x7x4
2 and 5: Medium – 75-80%x5x4
3 and 6: High – 85-90%x3x4
7: Heavy 3
8: 1RM Test 

Fitness Bench Cycle

3×5 Linear Progression
Last exposure is a 1-3RM test 

Fitness and Performance Deadlift Cycle

Increasing loads through the 8-week cycle, warm up to one top set of:
1 – Heavy 10
2 – Heavy 8
3 – Heavy 5
4 – Heavy 5
5 – Heavy 5
6 – Heavy 3
7 – Heavy 3
8 – 1-3RM test 

Performance Squat Cycle

Back Squat first and then Front Squat. 4 total work sets of squats each squat day.
Low – 65-70%x7x2
Medium – 75-80%x5x2
High – 85-90%x3x2
15 Rotating Exposures (Wed-Low, Sun-Med, Wed-High)
Last exposure is a 1RM test 

Fitness Squat Cycle

Goal is to add weight each week.
Wednesday Front Squat
3×10 (start at about 75% of your best 3×5 from last cycle, or 60-70% of a 1RM)
3×10
3×8
3×8
3×5
3×5
Heavy Triple Test
Heavy Single Test

Sunday Back Squat
3×10 (start at about 75% of your best 3×5 from last cycle, or 60-70% of a 1RM)
3×10
3×8
3×8
3×5
3×5
Heavy Triple Test
Heavy Single Test

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  

_________________ 
Orphaned Kangaroo Finds Comfort in Teddy Bear CBS News 

Training Cycle Template

Training Cycle Dates: M 8/10 – Su 10/4
Crush Week: M 10/5 – S 10/11
Transition Week: Will be the first week of the following cycle, starting October 12, 2015

Cycle Goals:

• Add rep/set variety to barbell strength training
• Incorporate more gymnastics strength training
• One dedicated WOD day each week

Monday: Bench Press + Deadlift + WOD
Wednesday: Squat + WOD
Thursday: Snatch + Gymnastics Strength Bias EMOM + WOD
Saturday: WOD, no dedicated lift with a Clean and Jerk bias
Sunday: Squat + WOD 

Performance Bench Cycle

Weeks:
1 and 4: Low – 65-70%x7x4
2 and 5: Medium – 75-80%x5x4
3 and 6: High – 85-90%x3x4
7: Heavy 3
8: 1RM Test 

Fitness Bench Cycle

3×5 Linear Progression
Last exposure is a 1-3RM test 

Fitness and Performance Deadlift Cycle

Increasing loads through the 8-week cycle, warm up to one top set of:
1 – Heavy 10
2 – Heavy 8
3 – Heavy 5
4 – Heavy 5
5 – Heavy 5
6 – Heavy 3
7 – Heavy 3
8 – 1-3RM test 

Performance Squat Cycle

Back Squat first and then Front Squat. 4 total work sets of squats each squat day.
Low – 65-70%x7x2
Medium – 75-80%x5x2
High – 85-90%x3x2
15 Rotating Exposures (Wed-Low, Sun-Med, Wed-High)
Last exposure is a 1RM test 

Fitness Squat Cycle

Goal is to add weight each week.
Wednesday Front Squat
3×10 (start at about 75% of your best 3×5 from last cycle, or 60-70% of a 1RM)
3×10
3×8
3×8
3×5
3×5
Heavy Triple Test
Heavy Single Test

Sunday Back Squat
3×10 (start at about 75% of your best 3×5 from last cycle, or 60-70% of a 1RM)
3×10
3×8
3×8
3×5
3×5
Heavy Triple Test
Heavy Single Test

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  

Coach K HarpZ owning all the weight at the CrossFit 718 Summer Games | Photo by the multitalented Coach MeLo

The 2015 Subway Series Continues This Sunday at CrossFit Virtuosity 

The event isn’t full yet—you can still sign up here! The workout is below:

“Deficit Diane”

Rx Division
For time (15 minute cap):
28 deadlifts, 185/125
28 HSPU, to floor / 1 abmat
21 deadlifts, 225/155
21 HSPU, to 1″ deficit / floor
15 deadlifts, 275/185
15 HSPU, 2″ deficit / 1″ deficit
9 deadlifts, 315/205 
9 HSPU, 3″ deficit / 2″ deficit

Scaled Division
For time (15 minute cap):
28 deadlifts, 135/95
28 incline push-ups, 18/36″
21 deadlifts, 185/115
21 incline push-ups, 12/24″
15 deadlifts, 215/135
15 incline push-ups, 6″/12″
9 deadlifts, 235/155 
9 push-ups, no incline

For CFSBK’s event on August 23, we still need judges and a score keeper! Judges are expected to monitor range-of-motion and reps for each workout. Coach David will do a session to review movement standards and protocol before the event. The score keeper needs to do data entry on the scoring system and should be comfortable with spreadsheets. Please email David [at] CrossFitSouthBrooklyn.com if you’re interested.

_________________ 
How CrossFit (and a Little Cancer) Helped Me Grow a Bit… Down There The Huffington Post
Exercise May Make Tumors Less Aggressive, More Likely to Respond to Treatment American Cancer Society 

AMRAP 30 Minutes:
10 Hang Power Snatches 115/75
10 Toes to Bar
270m Run

Post time and Rx to comments.

Did you know we also teach the kiddos to fly in our CrossFit Preschool and Kids programs?? Just kidding. But Coaches David and Janelle do teach physical development through games and kid appropriate “workouts.” Most importantly, they’re all about having FUN! Learn more and sign your offspring up here for our August classes. Tristan D. is pictured above. 

• Check out Active Recovery at 7:30pm tonight!

Catching Up With CFSBK Classifieds

• CFSBK family Jay (JayStar), Adele, and Niko are looking for a new family for their nanny of 9 years, Hazel. Ideally they would like to keep her on part-time and share with another family, but are open to a full-time position if they find a wonderful family who needs full-time help. Check out CFSBK Classifieds for details.
• Dr. Mike wants to buy a used Concept II Erg! More details here.
• Nino needs to find a podiatrist in the NYC area. Any recommendations for him?
• Muxx is looking for a good motorcycle mechanic. Come on CFSBK Moto Club, help her out!

FoxTrot 5K Race for Parkinson’s Research

Team Fox, the community fundraising arm at The Michael J. Fox Foundation, is hosting a FoxTrot 5K race on Thursday, August 13th in Riverside Park (103rd Street) at 7pm. Registration is $35 and includes free beer at the post-race party in Cafe Ellington right in the park!

100% of the proceeds will go directly to funding Parkinson’s research! You can register online by 8/11 here.

If you have any questions, please contact CFSBK OG Steph P. at shpaddock [at] gmail.com.

_________________ 
Grilling Meat and Cancer, an Infographic Precision Nutrition
Real World Overhead Mobility for Weightlifting Catalyst Athletics