Pressing and bench pressing are the two primary barbell pressing movements we use to develop basic strength. Which do you prefer and why?

News and Notes 

• SCHEDULE UPDATE: ACTIVE RECOVERY IS CANCELED TONIGHT! Check out Pilates with KH at 7:30pm instead. 
• Want to play beach volleyball? We’re already registered and have 10 people, but we’d love for more to join us—and you’ll help us pull down the cost of participating ($110 per person). Get the details from the blog yesterday and email Kate at katharine [at] CrossFitSouthBrooklyn.com if you’re interested!
• Congrats to Leslie and Nate on their new addition: baby Arthur Nathaniel, at 10lb 5 oz!
• Happy belated birthday to JMD “The Hammer”! 

Next Weekend, Don’t Miss: Coach Noah’s Kipping Pull-Up Workshop

Coach Noah’s Kipping Pull-Up Workshop is back with a vengeance and some added wrinkles! This is for folks who have yet to accomplish their first kipping pull-up or need significant work organizing the movement and linking them together. Buy in for the class is 3 chin-ups or pull-ups (special cases can be considered, email Noah [at] CrossFitSouthBrooklyn.com). By the end of the hour class everyone will have gotten their chin over the bar, will likely have strung a few together, and will definitely have a plan for practice and perfection of their kip.

When: May 17, 2015, 3-4pm
Cost: $20
Capacity: 10 spots (only 4 spots remaining)

REGISTER HERE before it sells out!

There’s Still Space in the Catalyst Athletics Olympic Lifting Seminar This Weekend!

Instructed by Kara Doherty and Catalyst Athletics coaching staff, the Level 1 Olympic Weightlifting Seminar is two full days of practicing and training the snatch, clean and jerk, learning progression and correction drills for the snatch, clean and jerk, and foundational exercises for Olympic weightlifting.

This is our Level 1 weightlifting seminar AND the seminar required for the Level 1 Catalyst Athletics Certified Weightlifting Coach certification. You can attend this seminar without the certification process.

Attending the seminar only (no certification). Please select this option when registering. There are no pre-requisites for attendance of the seminar.

Kara Doherty is a 4-time Canadian National Champion and nearly 20-year veteran of Olympic weightlifting. She will be assisted by Catalyst Athletics coaches who are also members of the Catalyst Athletics national weightlifting team.

IF YOU ARE INTERESTED IN ATTENDING, EMAIL DAVID [AT] CROSSFITSOUTHBROOKLYN.COM.

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Okay, but like, honestly, do you prefer pressing or benching? We reaaaally want to know. 

Fitness: 3 x 5 Linear Progression 
Add 2.5-5­ pounds to last week’s exposure. 

Performance: 3 x 5
Add about 5% to last week’s exposure. Should be at about 80%.

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5 Rounds, or 18 minutes:
6 Deadlifts, medium-heavy but perfect
8 Dumbbell Bench Press, as heavy as possible 
6 Tempo Toes-to-Bar or Floor Levers, 2121 tempo

Post rounds/time and weights to comments.

“Get Fit or Be Hacking” participants celebrating with well-deserved tasty beer at Threes Brewing. More photos coming soon!

Get Fit or Be Hacking Recap

Saturday was the first annual “Get Fit or Be Hacking,” a coding + fitness competition to raise money for the New York City Foundation for Computer Science Education (CSNYC). CSNYC’s mission is to ensure that all children in each of the 1,700 NYC public schools have access to computer science. A big focus for CSNYC is supporting programs in economically disadvantaged neighborhoods and promoting interest in software engineering among traditionally underrepresented communities. Over $3,000 was raised for CSNYC! (If you’re feeling generous, it’s not too late to give.)

The 20+ competitors were a mix of CFSBK members and guests. Most competed in both the WOD and coding competitions, though a few “scaled” and did “just” the two WODs. A number of people stopped by to cheer on the teams, including several representatives from the NYC Department of Education and CSNYC, as well as local city councilperson Brad Lander (who captured a great shot of Jeremy doing a 95lb press). 

Awards included a $200 butchery class and gift certificates from Fleisher’s Meats, coffee beans from Gorilla Coffee, a cookbook from Ample Hills, gift certificates from Brooklyn Boulders, Brooklyn Nets tickets, and books from Simple Programmer. Snacks were Gorilla Iced Coffee and EXO Cricket Flour Protein Bars. Post-event festivities were at Threes Brewing.

Category winners:

• Most Money Raised by an Individual: Kris Horowitz, Betaworks
• Best Coding Performance by a Team: Betaworks
• Best Fitness Performance by a Pair: Kevin Hylant of the Flatiron School and Coach JB of CFSBK
• Best Performance by a Team Overall (Fitness, Coding, Fundraising): ScriptEd

Rob U., who spearheaded the event, wants to thank the many CFSBK members who made this inaugural year a big success, including Rich A., Austen I., Daniel L., Daniel K., Danae M., Jason H., Mare, Kate R., Daniel I., Asha B., Kayleigh R., Peter M., Christian A., and Asta F. Rob also wants to thank David for supporting the idea, programming the day, and coaching the event.

Finally a big CFSBK thank you to the event sponsors: Threes Brewing, Fleisher’s Meats, Ample Hills Creamery, Brooklyn Boulders, the Brooklyn Nets, EXO Protein Bars, Gorilla Coffee, and Simple Programmer.

To learn more about the mission of CSNYC and the important cause of expanding computer science in our public schools, check out:

• CSNYC’s web site
• A TED talk by Mitch Resnick, of the MIT Media Lab, on why we should teach kids code
• ScriptEd, one of the programs that teaches coding in schools represented at the competition
• Codesters, another program that was at the event
• The campaign by PS/MS 282, at which several CFSBK’s members have volunteered for “Hour of Code, and which is  just up the street, to raise money to buy new computers for its school coding programs

Next year’s “Get Fit or Be Hacking” will be even bigger and better with more options for both coders and non-coders to get involved in this great cause!

Want to Play Beach Volleyball?

Kate R. and Coaches Whit and KHarpz are getting together a team for a league starting on Pier 6 with Big City Volleyball from May 13 to July 16. We already have seven people, but need three more (or even more than that!).

The details…

• Matches take place Wednesday & Thursday evenings (we’re requesting more games on Wednesday nights)
• Season begins Wednesday, May 13th 
• Start times 7pm, 8pm, and 9pm
• Co-ed 6v6
• Refereed Ranking Scrimmage + 8 match season including playoffs + T-Shirts
• Entrance Fee $1,100 (so $110 per person)

Email Kate by Tuesday at 5pm if you’re interested: Kate [at] CrossFitSouthBrooklyn.com. 

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Fitness: Halting Snatch Deadlift + Hip Snatch 1-1-1-1-1
Work up to a challenging load. 3 second pause at the hip, then snatch from the hip.

Performance: Halting Snatch Deadlift + Snatch Pull + Snatch 
Balanced weight, get to the hips, and jump vertical. If you have time before class, check out Catalyst Athletic’s video of the Halting Snatch Deadlift. 

Post loads to comments.
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Team WOD
In teams of three with one partner working at a time:
AMRAP 15 Minutes:
10 Calories Rowed
10 Dumbbell Thrusters

Post rounds and Rx to comments.

Congrats to our strong dudes who competed at Hail to the King yesterday at CrossFit Queens!

Next Weekend, Don’t Miss: Coach Noah’s Kipping Pull-Up Workshop

Coach Noah’s Kipping Pull-Up Workshop is back with a vengeance and some added wrinkles! This is for folks who have yet to accomplish their first kipping pull-up or need significant work organizing the movement and linking them together. Buy in for the class is 3 chin-ups or pull-ups (special cases can be considered, email Noah [at] CrossFitSouthBrooklyn.com). By the end of the hour class everyone will have gotten their chin over the bar, will likely have strung a few together, and will definitely have a plan for practice and perfection of their kip.

When: May 17, 2015, 3-4pm
Cost: $20
Capacity: 10 spots 

REGISTER HERE (scroll to the bottom!)

And the Following Weekend: Coach Noah’s Muscle-Up Workshop

Coach Noah returns with a Muscle-Up Workshop! This is for folks who have yet to accomplish their first muscle-up or need significant work organizing the movement and linking them together. Buy-in for the class is 5 strict pull-ups and 3 ring dips (special cases can be considered, email Noah [at] CrossFitSouthBrooklyn.com). 

When: May 24, 2015, 3-4pm
Cost: $20
Capacity: 10 spots

REGISTER HERE (scroll to the bottom!)

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The Grandeur and Limits of Science On Being 

Fitness: Back Squat 3 x 5 Linear Progression 
Add 5-10 pounds to last week’s exposure.

Performance: Back Squat 5RM (Intensity Day) + Front Squat 5RM
Heavier than Wednesday but still light enough to not be a true 5RM. Then, drop weight and perform a heavy set of 5 front squats. Add about 5-10 pounds to last week’s exposure. 

Post loads to comments.
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Fitness
5 Rounds For Time:
10 Burpees
8 Ring Rows 

Performance
21-5-9, For Time:
Burpees
Kipping Pull-Ups Fitness 

Post time and Rx to comments.

LF Doom crushing 225x5x3 at the crack of dawn last Monday

• SCHEDULE UPDATE: Active Recovery is CANCELED tomorrow at 11am, as Coach Fox is out of town. 

“Get Fit or Be Hacking” Is TODAY at 2pm Here at CFSBK!

There’s still time to get involved. You can…

• Participate! There is an option for everyone! There are two 15 minute partner WODs between which is a 45 minute coding competition. 
  • You can “Rx” and do both WODs and the coding competition. 
  • Alternately, if you don’t code, you can do the “Scaled” version, which is just the two WODs (no coding!). 
  • If you’d like to participate and have not registered already, please be at the gym by 1:30pm to do a game-day registration
• Donate! Support a team or individual and donate to CSNYC at https://www.crowdrise.com/getfitorbehacking/
• Cheer! Come by the gym between 2-5 to cheer folks on!
• Drink! Come to the after-party and awards ceremony at Three’s Brewing from 5pm to7pm! Everyone is welcome!

We’d like to extend a HUGE thank you to our sponsors – Three’s Brewing, Fleisher’s Pasture-Raised Meats, Ample Hills Creamery, Brooklyn Boulders, EXO Protein Bars, Gorilla Coffee, and Simple Programmer.

Finally, a note about the cause: We’re raising money for the NYC Foundation for Computer Science (“CSNYC”). The mission of CSNYC is to ensure that all children in each of the 1,700 NYC public schools have access to a computer science education that will put them on a pathway to academic success and a 21st century career. CSNYC supports programs that operate in schools in economically disadvantaged neighborhoods and promote interest in software engineering among traditionally underrepresented communities. 

Hail to the King at CrossFit Queens Is Today!

Crossfit Queens is hosting an all-male competition today! The following CFSBKers are registered. Come cheer on our knights and kings as they discard their fears and put their daily beastly training to the test!

Jay R.
Matt K.
Alex B.
Pierre D. 
Zach H. 
Michael C.  
Karl-Henry C. 

The schedule is here. Check out our event page for the workouts.

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At the bottom of your ring row, make sure to keep your lats engaged and imagine keeping your shoulders down and back. Never sink or sag into the bottom! 

• ATTENTION OPEN GYM JUNKIES: OG on Fridays is now happening at both 597 and 608! 
• Happy birthday, Jake L.!

Catching Up With CFSBK Classifieds 

• Steph M. and Andrew want to move closer to the gym, with a lease between May 15th and June 1st, 2015. They’re looking for a 1BR for $2K or less in Prospect Park South, Ditmas Park, etc. Hit Steph up if you have any leads! 
• Maybe Ruth M. and her building are the answer to Steph’s housing inquiry, or yours? Her building, 421 Degraw St., is a 90-unit building that used to be an old Catholic school, that is rent-controlled for middle-income people. There’s a wait-list, but learn more here!
• Love jerky? We thought so, or at least, Erin Mc. did. She wants you to know about Jonty Jacobs, a meat store in the West Village.

Get Fit or Be Hacking Is Tomorrow! 

We’re raising money for CSNYC. The mission of CSNYC is to ensure that all children in each of the 1,700 NYC public schools have access to a computer science education that will put them on a pathway to academic success and a 21st century career. CSNYC supports programs that operate in schools in economically disadvantaged neighborhoods and promote interest in software engineering among traditionally under-represented communities. 

Four Ways You Can Get Involved:

• Participate! There are two 15 minute partner WODs between which is a 45 minute coding competition. You can “Rx” and do both WODs and the coding competition. Alternately, if you don’t code, you can do the “Scaled” version, which is just the two WODs. Register here.
• Donate! Support a team or individual and donate to CSNYC here.
• Cheer! Come by the gym between 2-5 to cheer folks on!
• Drink! Come to the after-party and awards ceremony at Three’s Brewing from 5pm to 7pm!

Finally a HUGE thank you to our sponsors – Three’s Brewing, Fleisher’s Pasture-Raised Meats, Ample Hills Creamery, Brooklyn Boulders, EXO Protein Bars, Gorilla Coffee, and Simple Programmer!

The Fitness Workouts: 

Workout 1: “Pythons and Pullups”

AMRAP 15 Minutes. Partner workout – one partner working out at a time
Run 270m
10 Burpees
10 Ring Rows or 5 Pull-Ups (** Scale Up: 10 kipping pull-ups)
20 Sit-Ups (**Scale Up: 10 Power Cleans 135/95)

Workout 2: “Jumping Java”

AMRAP 15 Minutes. Partner workout – one partner working out at a time
Buy-in: 270m Farmer’s Carry

THEN IN THE REMAINING TIME:
12 Dumbbell Push Presses (** Scale Up: 12 Thrusters 95/65)
12 Box Jumps or Step-Ups
24 Double Unders or 100 Single-Unders

**Scale-up options for experienced CrossFitters. Scale-up options must be done at prescribed load.

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Improving the Clean Through Better Turnover Catalyst Athletics