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 

Fitness: Halting Clean + Hang Clean Pull + Hang Clean + Jerk
Work up to a challenging load on the complex.

Performance: Halting Clean Deadlift + Hang Clean Pull + Hang Clean + Jerk
Work up to a heavy load on the complex. If you have time before class, review Catalyst Athletic’s demo of the Hang Clean Pull and the Halting Clean Deadlift. 

Post loads to comments.
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For Time:
400m Run
40 Russian Kettlebell Swings 72/53
40 Box Jumps 24/20
40 AbMat Sit-Ups
400m Run

Post time and Rx to comments.

6am Warriors hamming it up (upon request!) before taking on a Row WOD. You’ve got to be a special kind of crazy to get up at the crack of dawn to do CrossFit, and with a smile no less! We love our early bird crew!

Hail to the King at CrossFit Queens Is This Weekend

Crossfit Queens is hosting an all-male competition this Saturday! 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, which were announced last week.

There’s Still Time to Sign Up For “Get Fit or Be Hacking”!

The event is also this Saturday! We’d love a huge CFSBK turnout of both participants and fundraising prowess! Let’s help kids learn to code!

“Get Fit or Be Hacking” is a hybrid fitness and coding competition on May 2nd to raise money for the New York City Foundation for Computer Science (“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.

The heart of the fundraiser will be a competition happening on May 2nd at CrossFit South Brooklyn at 2pm. It will be composed of two workouts, each lasting 15 minutes. LEARN MORE HERE!

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The Incredible Rarity of Changing Your Mind This American Life
Small Jurassic Dinosaur May Have Flown Without Feathers The New York Times
Yoga With a Soundtrack amNewYork 

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

Performance: Back Squat 3 x 5, Volume Day
Add 5-10 pounds to last week’s exposure.

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AMRAP 5 Minutes:
5 Power Cleans 135/95
10 Push-Ups

Rest 5 Minutes

AMRAP 5 Minutes:
10 Pull-Ups
20 Squats

Post rounds and Rx to comments.

Hello from Kabul, Afghanistan!

Over the last few weeks, David has been emailing with John Nawoichyk, a Lieutenant Colonel in the US Army, currently deployed in Kabul, Afghanistan as an advisor to the Afghan National Army. He wrote David to say that he and his team love CFSBK’s website and workouts. Some edited excerpts from his emails are below:

“Physical fitness is a critical part of our ability to perform our mission, and we have truly enjoyed the challenge that your workouts provide.

Our workout group is truly multinational with members from Australia, England, Germany, Czech, France, Poland and many more. We are a mixture of Coalition Service Members in support of Operation Freedom Sentinel, Afghanistan. I took over as group leader in January when the previous group leader rotated home, and have been using the site since then.  I found your site while searching for a good solid program to follow. Being from New York and having a best friend who lives in Brooklyn, I was drawn to your site for its professional, challenging, and complete workout program. 

Your workouts provide an opportunity to unite in fitness, build friendships, and continue to push ourselves to be better members of our unit.

Attached is a picture from [last Friday].  Every Friday, we do a Hero WOD in order to bond and reflect on those that paid the ultimate sacrifice both home and abroad so we can enjoy our way of life.  Today we did “Blake,” in honor of a U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon killed 21 Sep 2010 in Zabul province Afghanistan.  Last week, we did “TK” in honor of MAJ Thomas Kennedy, a very close friend, killed on 8 AUG 2012 in Kunar province Afghanistan. It enhances the workout and allows time to properly reflect. 

Several of us are also an active member of Team Red, White, and Blue. I am an active member of the West Point, NY Chapter here in Kabul. Team RWB’s mission is to enrich the lives of America’s veterans by connecting them to their community through physical and social activity. It is an amazing organization that reaches across all of society through physical fitness. 

Although I have not been to your box, I look forward to one day thanking you in person when I am back in NY. Please keep up the great work, and know that your posted workouts are truly appreciated by us.

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Give John and his team a shout out in the comments!  

April Athlete of the Month: Jay Reingold 

By Chris Fox 

It seems that April showers bring Jay Flowers… (let’s see if that name sticks over Jay-Star?). This fella has been with us a while and has basically tried every offering the we’ve had to date. He may have even tried to lift at Iron Maidens if we let him. Jay is one of our favorite people in the gym—he brings dedication and focus to his training, works on weaknesses, is part of the larger community, and his blog presence is practically unrivalled. Here’s your chance to learn a bit about the blog jokester, a man who is actually a self-described introvert.

Fox: Jay! Glad that we’re finally here and you’re AOM. Tell us how you first started at CFSBK.

Jay: Well, it’s about time! I expected to be recognized for all I bring to CFSBK a long time ago but I guess late is better than never… Anyway, I started in July 2011 with a private Foundations with Jess. I read an article in Runner’s World about CrossFit and was intrigued. I was a runner (hence the magazine) and had just come off a shitty 2010 NYC Marathon and knew I needed to get stronger. I’d previously worked with a trainer and did some strength training while running and it helped with injury prevention and my various “runner’s itises”… I knew I needed help and the Jack LaLanne in Bensonhurst wasn’t going to cut it. I visited the CFHQ main page and was all set to visit CFNYC until I walked by CFSBK on the way to Brooklyn Boulders. 

Fox: So aside from having the hottest woman in the gym do your Foundations, what about CrossFit made you stay?

Jay: I found at all to be new and great. The instruction in Foundations and in classes was so great that I felt like I was getting a graduate degree in exercise science. The word “Athlete” was very powerful for me, that everyone was treated like an athlete felt great.

Fox: So we hooked you and you stayed, and now the whole family is part of the gym!

Jay: Yeah, I never really considered that I’d buy in to the whole community aspect of the gym but after a while it just started to make sense. Pairing up on racks and bars helped with that since you’re not just off on your own for a class and there’s opportunity to chat and get to know people. There’s always something to learn, dudes and ladies all lift together, and the coaching is really top-notch. All of my proselytizing finally worked and Adelle joined about a year after me. Our son Niko loves hanging around and is starting CrossFit Kids. The gym has become a large part of my family’s life. The sell was actually pretty easy for me. My body changed in that I slimmed down and packed on some muscle, but the icing on the cake was my next marathon. I ran a 3:22 which was a 20 minute PR (!!!) and qualified for Boston in 2013. The movements and logical approach to programming stuff just made sense. 

Fox: Can you tell us a bit about Jay-Star’s alter ego? The guy that isn’t always crushing PRs at the gym? 

Jay: I’m a Brooklyn native. I grew up in Kensington and Bensonhurst and spent a lot of time trying to get out. I lived in Manhattan for a while but eventually ended up back on this side of the river. I work at a marketing firm and spend a ton of time at a desk. It’s challenging work but allows for enough time away from it. Plus, I get to work with friends from college so I enjoy the work environment. Honestly CrossFit is my main hobby. I do like to read and will basically plow through the top of the NY Times best seller lists. Aside from that my main job is to run Niko around to play sports, currently tennis but he was previously super into soccer. I purchased season tickets to the inaugural season for New York Football Club so hopefully he gets back into it a little!

Fox: You’ve done Strength Cycle, Ken’s rings class, the Olympic cycle, private training… what goals are you currently working towards? 

Jay: Well my first goal was to improve at the clean. After being told by a not-to-be-mentioned coach that “you’re pretty good at some stuff, but you suck at this,” I’m decent at them now. My current main goal is to improve at gymnastics progressions and work towards headstands, handstands, muscle-ups, etc… That and to have a lift or even a training method named after me. This about programming an entire cycle of Jay-Star Presses, or following the Jay-Star Method… maybe a new burpee version where you flop on your back? It’s a burden since I really just don’t want to disappoint the people but I really feel a drive to inspire the next generation.

Fox: Seems reasonable. Alright, Jokester Jay, last question… what should we look for in a future AOM?

Jay: When I thought about this (since I knew you’d ask), I realized that there are so many people who would be perfect for it. I guess I’ll just say that it should be someone considerate of fellow members and who takes their training seriously. Not like a Mr/Mrs. D Baggy Pants sort of serious, but who works towards progress with a positive attitude and is helpful to other members. I’d also add that the Intros/DROMs portion of each class allows us all to learn a bit about a person’s personality, and I think that participating in that makes a difference.

News and Notes 

• NEPAL EARTHQUAKE RELIEF: Grace R. has a couple close friends who live in Nepal and they suggested GlobalGiving as the best donation outlet for getting immediate help to those in need.
• Happy birthday, Scott M.! 

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How Many of These Fitness Classes Have You Taken? Clickhole
What Cities Would Look Like If Lit Only By the Stars Wired 

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

Performance: 3 x 8
Add about 5% to last week’s exposure. Should be at or near 75%.

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3 Rounds For Time:
500m Row
12 One-Arm Kettlebell Thrusters Left 53/35
12 One-Arm Kettlebell Thrusters Right

Post time and Rx to comments.

Margie L. (creator and organizer of our Iron Maidens Raw Open!) competed in the SBWC Raw Open Powerlifting Spring Classic 2015 this weekend. Her best lifts were 237# squat, 132.5# bench, and 286# on the deadlift. Kate R. posted a few photos of Margie’s last two deadlifts in our Flickr account if you want to see more! Nice job, Margie!!

Rob Is competed yesterday, and hit a 419# squat, 248# bench, and 446# deadlift. Laurent G. also competed, but we don’t have his numbers. Congrats to all of you!

Hail to the King at CrossFit Queens Is Next Weekend!

Crossfit Queens is hosting an all-male competition this Saturday, May 2nd. 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, which were announced last week!

The 7am Cycle of CFSBK’s Olympic Lifting Program with Coach Frankie Murray Starts TOMORROW!

We’re introducing a 7am Cycle, which starts TOMORROW! 

7am Cycle
What: A 6-week Olympic lifting cycle meeting three times a week with Coach Frank Murray and/or Heather Farmer 
Tuesdays, Thursdays, and Fridays 7-8am from 4/28/15 – 6/5/15
REGISTER HERE
Price: $225 per 3 weeks, first bill due at sign-up and second bill charged automantically ot the card on-file one month later 

This cycle (and the other two) will end with a mock Olympic meet on Sunday, June 7, 2015 at 2:30pm.

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Todrick Hall Remixed Disney Songs as 90s Jams The Huffington Post
Under the Influence: New York Hardcore Noisey 
Girls Ride Horses, Too Bill Starr | CrossFit Journal