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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Chewbacca Prank Leads To Actual Wookiee Roar Contest Chicagoist 
I Banned Bigots From My CrossFit Gym, and Learned a Lesson in Privilege The Guardian 

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.

Post loads to comments.
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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!