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%.

Post loads to comments.
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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.

_____________________ 
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 

Fitness and Performance
Halting Snatch Deadlift + Hip Snatch: 1-1-1-1-1
Work up to a challenging load. 3 second pause at the hip, then snatch directly from the hip. 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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Fitness
AMRAP 8 Minutes:
30 Single-Unders
5 Jumping Pull-Ups
60 Single-Unders
10 Jumping Pull-Ups
90 Single-Unders
15 Jumping Pull-Ups
120 Single-Unders
20 Jumping Pull-Ups
…Add 30 Single-Unders and 5 Jumping Pull-Ups per round until time is called.

Be sure to come down fast on the jumping pull-up, no slow negatives.

Performance
AMRAP 8 Minutes:
10 Double-Unders 
2 Chest-to-Bar Pull-Ups 
15 Double-Unders 
4 Chest-to-Bar Pull-Ups 
20 Double-Unders 
6 Chest-to-Bar Pull-Ups 
25 Double-Unders 
8 Chest-to-Bar Pull-Ups
…Add 5 Double-Unders and 2 Chest-to-Bar Pull-Ups per round until time is called.

Post rounds and Rx to comments.

Lauren B. crushing her clean and jerk at 61kg, at the 2015 Liberty Bell Classic yesterday in Philadelphia. Her best snatch was 44kg, for a total of 105kg. This was her first USAW sanctioned meet, and she worked her ass off to get their. Hell yeah, Lauren! Congrats! (See her fighting for her 3rd C&J attempt at 66kg here.)

News and Notes

• Good luck to Rob Is and Laurent G. who are lifting today between 9am and 2pm at the SBWC Raw Open Powerlifting Spring Classic 2015, right around the corner on 300 Douglass Street. Some CFSBKers will be there to cheer them on, so meet up with them if you can! More on Margie’s results tomorrow!
• We’re all excited about CrossFit Kids, but don’t forget that Kids Club is still happening on Sundays at 9am. Drop off your kiddos (age 3 to 8) TODAY and we’ll keep them occupied with a variety of childhood-enhancing activities! More info here.

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

Both the Noon and PM cycles of the Olympic Lifting Program are running, and started last week. If you were on the fence, you can still sign up (details here)! But we’re also introducing a 7am Cycle, which starts on Tuesday, April 28th! Details below:

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 

All cycles will end with a mock Olympic meet on Sunday, June 7, 2015 at 2:30pm.

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

May 2nd is coming up fast and we’re in the process now of finalizing teams, ordering t-shirts, and scheduling waves. 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!

_____________________ 
Courage and Survival Jim Harrison 

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
3 Rounds For Time:
15 Dumbbell Push Press
21 Kettlebell Swings
400m Run 

Performance
3 Rounds For Time:
400m Run
21 Kettlebell Swings 53/35
12 Strict Handstand Push-Ups

Post time and Rx to comments.

608 and some cool kicks at the OUTWOD a couple weekends ago

News and Notes

• Good luck to Margie L. who is lifting tomorrow between 9am and 2pm at the SBWC Raw Open Powerlifting Spring Classic 2015, right around the corner on 300 Douglass Street. Rob Is and Laurent G. are lifting on Sunday during the same time frame. Some CFSBKers will be there to cheer them on, so meet up with them if you can! 
• We’re all excited about CrossFit Kids, but don’t forget that Kids Club is still happening on Sundays at 9am. Drop off your kiddos (age 3 to 8) and we’ll keep them occupied with a variety of childhood-enhancing activities! More info here.
• Augment your training today with all sorts of different good stuff: Yoga for Athletes with Coach Whitney at 10am, and two Active Recovery options at 11am and noon with Coach David.
• Happy birthday, Kristen G.!

There’s Still Space in the Catalyst Athletics Olympic Lifting Seminar on May 9 and 10!

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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102-Year-Old Dancer Sees Herself On Film For the First Time
Air Sex: Just Like Air Guitar, But… Well, You Get the Idea GQ 
How to Stop Checking Your Phone Like An Addict Max Ogles 

Can you squat your dog? Here’s Front Desk superstar Jaclyn K. squatting London! 

• MORE LOST AND FOUND! Grab your gear by 5/7 or we’re giving it away.

The Fish CSA is a GO! 

In June, we will launch a weekly fish CSA program with Big City Fish Share. Pickups will be Saturdays before noon. 

Details and registration info will be available on the blog next week, so check back! You can also email Michele at mignyc [at] gmail.com.

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

Both the Noon and PM cycles of the Olympic Lifting Program are running, and started last week. If you were on the fence, you can still sign up (details here)! But we’re also introducing a 7am Cycle, which starts on Tuesday, April 28th! Details below:

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 

All cycles will end with a mock Olympic meet on Sunday, June 7, 2015 at 2:30pm.

_____________________ 
How to Properly Spot the Back Squat? Brendan Meyers
You Can’t Outrun a Bad Diet Science of Us 

Fitness: Minutes Clean and Jerk
Perform 5-7 reps at the no more than the heaviest weight you used last week. Focus on each rep feeling exactly the same. If you miss 2 reps (or if they’re just sloppy), take 5-10 pounds off for the next rep.

Performance: Clean Pull + Power Clean + Hang Clean + 2 Jerks
Work up to a heavy load on the complex.

Post loads to comments.
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5 Rounds Not For Time, or 18 Minutes:
6ea Front Rack Reverse Lunges
8 Dumbbell Bench Press (as heavy as possible)
8 Strict Toes to Bar or Floor Levers

Post time and Rx to comments.

Functional fitness, functional equipment 

• Happy birthday, Todd T.! 

#Throwback Thursday

Around this time in 2010, the gym got Internet access and a microwave for the first time.

Coach David asked people if they had any suggestions for the gym, and Joe W. suggested showers, an endurance program, go go dancers, and an Olympic lifting program—we now have three of the four! People also requested slam balls, a bike rack out front, and squat racks. Check.

A bunch of our members also helped out at the Northeast Regional Qualifiers for the CrossFit Open, as volunteer photographers, judges, and score runners. 

Coach Whitney got double-unders for the first time.

Also, Steph P. announced that this was what she wanted to be when she grew up: “bruce springsteenastronautsports commentatorfashion designer.” Ariel K. wanted to be a dolphin, and Coach David wanted to be a professional wrestler, then a comic book artist, and his retirement plan was to become a chandelier or a Tyrannosaurus Rex. 

You can’t make this stuff up.

_____________________
Bill Starr 1938-2015 CrossFit Journal
Human Evolution Crash Course
Somebody