Fitness: 3-3-3-3-3
Establish a new 3 Rep Max. Use spotters
Performance: 1-1-1-1-1 
Establish a new 1 Rep Max. Use spotters. 

Post loads to comments.
e8/8
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10 Rounds, AMRAP:
:30 Burpees
:30 Rest

Post highest and lowest reps to comments.

Molly and Tucker came to cheer on their dad, Coach Fox, yesterday. Congrats to all the lifters that participated in Frankie Murray’s Olympic Lifting Program Mock Oly Meet! Photos from the snatching portion of the event are up in Flickr.

News and Notes

• Pilates with KH is canceled this Tuesday. Check out Active Recovery at 6:30pm instead!
• Sunday’s Kids Club is canceled this week (3/22), and will resume on March 29th. Email Janelle [at] CrossFitSouthBrooklyn.com with any questions. 
• CFSBK’s Movie Night returns this Friday night after Open Gym with Fight Club! 
• Ever wonder why CFSBK programs rest days? Check out Coach David’s new article, “Why Your Gym Should Program Rest Days,” over on his blog Inside the Affiliate. 
• Don’t forget to submit your Open scores for 15.3 by 8pm tonight. And ICYMI, we made a video of CFSBK’s competition team crushing the workout on Saturday. 
• CFSBK’s Hoopin’ Tacos have a game tonight at 9:30pm at John Jay! Come cheer them on!

Community News

• Congrats to Samir C., who just released his new book, Eye on Cricket: Reflections on the Great Game. Check it out!
• Rachel H. is our resident handstand whiz! Check out this cool video she posted on Instagram!
• Stella Z.‘s choir, the Oratorio Society of New York, will be performing the Verdi Requiem with the Manhattan School of Music chorus and orchestra on Thursday, March 26 at the Cathedral of St. John the Divine on the Upper West Side. It’s an epic piece of music and a really gorgeous space, and she would love it if some SBKers showed up! Tickets and full details available here.
• Happy birthday, Lauren B.!

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The Time You Have (in JellyBeans)
The Australian Meat Pie, with CFSBKer and Owner of Sheep Station, Jason C. Tasting Table 

Fitness: 2 Position Clean (High Hang + Hang) + Front Squat

Performance: 3 Position Clean (High Hang + Hang + Deck) + Jerk

Post loads to comments.
e7/8 
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Deadlift

Fitness and Performance: 1 x 5 Linear Progression
Add 5-10 pounds to last week’s exposure. Dead starts, no touch and go. Use a hook grip if you can. 

Post loads to comments.
e7/8
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For Time:
400m Run

Then,
5 Rounds For Time:
15 Box Jumps
30 Sit-Ups

Then,
400m Run

Post time and Rx to comments.

CFSBK’s competition team tackled 15.3 yesterday afternoon, and Kate made a video of the first heat. There are also photos of the 1pm class hitting the workout up in our Flickr account!

News and Notes

• Coach Frankie Murray’s Olympic Lifting Program has their Mock Oly Meet today at 2:30pm. Come check it out, and cheer on participants as they 1RM their snatch and clean and jerk!
• Coach Noah’s Kipping Pull-Up Workshops are today! The regular workshop is at 2pm and Random Kipping Skillz is at 3pm. There are still a few spaces in both. REGISTER HERE (scroll to the bottom).
• DON’T FORGET TO RSVP TO CLASS: Click on the Class Schedule and RSVP tab in the left-hand column (under General Information) and select the class for which you’d like to RSVP. 
• Want to work out today at 9am and bring your kid/s? Now you can! Sign them up at the Front Desk for CFSBK Kids Club, and learn more here.
• Don’t forget to submit your Open scores for 15.3 by 8pm tomorrow night.

Get Hella Strong with Coach Margie: Schedule Change for Strength Cycle F

We are moving the M/Th, 12pm Strength Cycle to different days/times. The cycle will begin the week of March 23rd and run for seven weeks in order to participate in the Total with the other cycles. The cost will be two payments of $175, or $350 total. Class size is capped at six.

If you are interested, please email Margie before Monday, March 16: Margie (at) CrossFitSouthBrooklyn.com, and include the following:

+ Two preferred choices of 2x/week 
+ Best time of day for each choice, specifying: early morning; mid-morning; noon; mid-afternoon; or evening. 

Example:
1) Tues/Thurs; noon or mid-afternoon
2) Mon/Wed; evening

If you don’t know Margie, learn more about her awesomeness by reading Coach Noah’s Underneath the Hoodie article about her. 

CFSBK Movie Night Is Back: FIGHT CLUB

What: Movie Night, featuring cult favorite Fight Club
When: Friday, March 20th, after Open Gym at 8pm

Bring your snacks, drinks, lounge chairs, whatever, and come hang! Just remember… The first rule of Fight Club is: you do not talk about Fight Club… 

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Gratitude Louie Schwartzberg 

FITNESS

Front Squat: 3 x 3 Linear Progression
Add 5-10 lbs to last week.

Post loads to comments.
e7/8 
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AMRAP 14 Minutes:
20 Burpees
30 Dumbbell Thrusters
40 Kettlebell Swings 

Post reps and Rx to comments.  
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PERFORMANCE 

Open Workout 15.3 

AMRAP 14 Minutes:
7 Muscle-Ups
50 Wall Balls
100 Double-Unders

Post reps to comments.

Coach McDowell getting ready to jerk during 15.2

News and Notes

• Come watch CFSBK’s Competition Team crush 15.3! Our gym’s strongest will be tackling 15.3 this afternoon. They’ll start warming up around 2:15 and the first heat is at 2:45pm. Come cheer them on!
• Coach Noah’s Kipping Pull-Up Workshops begin today! The regular workshop is at 2pm on Saturday and Random Kipping Skillz is at 3pm. If you can’t make it today, there’s still space tomorrow. REGISTER HERE (scroll to the bottom)!
• DON’T FORGET TO RSVP TO CLASS: Click on the Class Schedule and RSVP tab in the left-hand column (under General Information) and select the class for which you’d like to RSVP. 
• Want to work out tomorrow at 9am and bring your kid/s? Now you can! Sign them up at the Front Desk for CFSBK Kids Club, and learn more here. 

Attention: People Signed Up For the Open 

The Games system will not let you enter a zero as your score for an Open workout. We know many of you don’t want to do the Scaled version of 15.3 and had planned to attempt a muscle-up for 14 minutes and take a zero if you didn’t get one. If you want to attempt to get a muscle-up and end up not being able to, you will also have to complete the Scaled workout and enter your score for that version.

Get Hella Strong with Coach Margie: Schedule Change for Strength Cycle F

We are moving the M/Th, 12pm Strength Cycle to different days/times. The cycle will begin the week of March 23rd and run for seven weeks in order to participate in the Total with the other cycles. The cost will be two payments of $175, or $350 total. Class size is capped at six.

If you are interested, please email Margie before Monday, March 16: Margie (at) CrossFitSouthBrooklyn.com, and include the following:

+ Two preferred choices of 2x/week 
+ Best time of day for each choice, specifying: early morning; mid-morning; noon; mid-afternoon; or evening. 

Example:
1) Tues/Thurs; noon or mid-afternoon
2) Mon/Wed; evening

If you don’t know Margie, learn more about her awesomeness by reading Coach Noah’s Underneath the Hoodie article about her. 

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An Aerial Tour of the World’s Largest Cave 

Morton having a moment with the bar

News and Notes

• There’s still time to sign up for Coach Noah’s Kipping Pull-Up Workshops! Regular workshop at 2pm on Saturday and Sunday, Random Kipping Skillz at 3pm on Saturday and Sunday. REGISTER HERE (scroll to the bottom)!
• Congrats to CFSBK’s Hoopin’ Tacos, who went 1-1 on Wednesday night. They lost a tough one to the second-place team, and then blew out another team. With four games to go, they are 9-1 and tied for first! 
• There are a whole bunch of new items in Lost and Found. Seriously, it’s surprising you’re not leaving the gym in the nude given how much clothing gets left behind. Shirts here, mixed apparel here, and mostly shoes and hats here.

Announcing: “Get Fit or Be Hacking”!

As our community at CrossFit South Brooklyn has grown, it’s been noteworthy the large number of members who work in the NYC technology and start-up community. We’ve been impressed by how these members have taken it upon themselves to self-organize to support programs that teach coding in local Brooklyn schools, which is very much in the community spirit of the gym.

Now, we’re taking the next step and putting this—coding and fitness—together into a single event: “Get Fit or Be Hacking!” REGISTER HERE.

What is “Get Fit or Be Hacking”? When and where is it?
“Get Fit or Be Hacking” is part coding contest, part fitness competition, and part fundraiser that will take place at CrossFit South Brooklyn on May 2, 2015 at 2pm to 8pm. Afterward, there will be a post-party at Threes Brewing for all participants. They have beer there.

Do I have to be a member of CrossFit South Brooklyn?
No! 

People are coding AND working out?
Yes! Each participant will be part of a team of four. Each four-person team will complete two fitness workouts, lasting about 10-15 minutes each, together, as well as several coding challenges between the two work outs. There will also be mobility and active recovery work done during the event to warm-up, keep loose, and cool down. 

Do we have to register as a team?  Can we register as an individual and will you place me on a team?
Ideally we would like people to self-create and join into teams of 4, but we are prepared to organize some teams for people who register as individuals. We will also re-balance teams if some teams do not have at least one woman on their team. We are capping the registration to 100 participants (25 teams). We will keep registration open until we hit capacity.   

What are we fundraising for?
CSNYC, the Computer Science Foundation in New York City, a non-profit organization, which supports programs that teach coding and computational thinking in NYC public schools. 

Is there a registration fee?
Yes, there is a $20.00 registration fee for each participant, which will be paid when you first sign up in CrowdRise. This covers event costs including food, drinks, and swag. The remainder of the registration fees will go into the fundraising pot, adding to the massive check that we will be giving CSNYC on May 2! 

Then how do we fundraise? Do we have to?
The expectation is that you’ll raise money individually which in turn will aggregate into your team total. Some people don’t like fundraising and will raise just a bit. That’s cool. Other will get creative, either individually or as a team, and raise a bunch. We hope you’ll come up with some clever and innovative ways to raise money for CSNYC—getting competitive is okay too!

The key idea is that each four-person team will work together to raise as much money as they can from their friends, work, family, and other legal sources. Each team will have its own page on Crowdrise that they can customize.  While there is no minimum, we are hoping each team will be sign on to raise at least $500. Of course, we hope some crazy Type A fundraising competition ensue. There will be a grand prize “mystery surprise” given to the team that raises the most money. It will be once-in-a-lifetime experience.   

What kind of coding will we be doing?
There will be at least one JavaScript challenge, as well as at least one other where you can choose your scripting language 

Do I need to know how to code?
Yes, you need to know how to code, at least a bit. Ideally you’d know at least some JavaScript plus one other scripting language such as Ruby or Python. You’ll be a competing as a team so if you don’t feel completely comfortable in certain parts of a language, you’ll likely have a team members whose skills will complement yours. 

What will the fitness portion be?
There will be two 10-15 minutes workouts, one at the start of the event and one towards the end. The workout will be composed of body weight type exercises—think push-ups, planks, etc. We will also be likely do some stuff on an erg (rowing machine) and with dumbbells. We will NOT be doing “barbell stuff”—i.e., power lifting or Olympic lifts often associated with CrossFit. There will also be warm-up, cool-down, and mobility activities. 

“Get Fit or Be Hacking” is at CrossFit South Brooklyn. Do I need to be CrossFitter?
No, but you should be someone who exercises regularly and has doctor’s permission to physically exert yourself. Ideally you’d be able to do a couple push-ups unbroken, a 30-second plank, and know how to row a bit. (Please note that all participants will have to sign a health and liability waiver from CrossFit South Brooklyn on the day of the event). 

What should I bring?
Your laptop, your charger, workout clothes, and something to wear afterward at Threes Brewing. 

How old must I be?
18 to participate in the event. 21 to join us at the after-party at Threes. 

Great I’m ready to participate! How to I start?
Go to our Crowdrise Event page (Log-on to CrowdRise, and create a CrowdRise account if need be, when you first arrive) and, once logged on, hit REGISTER. When you click REGISTER, you’ll be asked to complete some basic information in CrowdRise, asked to join or create a team, and pay the registration fee. Upon successful registration, you’ll be redirected back to CrowdRise where you can begin fundraising! From there, it’s time to raise money, practice your algorithms, and train! 

Questions? Send a note to Rob at runderwood5+getfit [at] gmail.com.

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How Your Smartphone Can Improve Your Sex Life
Human Extinction VSauce
Volcanos 101 National Geographic

Fitness: 2 Position Snatch (High Hang + Hang)
You can also Power Snatch. Catch as low as your mobility allows.
Performance: 3 Position Snatch (High Hang + Hang + Deck)

Post loads to comments.
e7/8
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18 Minutes, Not For Rounds:
270m Jog (because it’s nice outside!!!)
5 Hang Muscle Snatches 
10 Kipping Pull-Ups 

Post rounds and what you worked on to comments.

Steph M. (third on CFSBK’s Lady Leaderboard for the Open!) locks out her deadlift at Iron Maidens

Crush Your Pull-Ups With Coach Noah

There’s still space in Coach Noah’s Kipping Pull-Up Workshops. Sign up now, as these workshops always sell out! REGISTER HERE (scroll to the bottom)

What: For those who have yet to accomplish their first kipping pull-up or need significant work organizing the movement and linking them together
When: Saturday and Sunday at 2PM
Buy-in: 3 chin-ups or pull-ups (special cases can be considered, email Noah [at] CrossFitSouthBrooklyn.com) 

But wait, there’s more! Noah will also host his first Random Kipping Skillz Workshop. 

What: Kipping Toes-to-Bar, Kipping Handstand Push-ups, Kipping Ring Dips, and possibly Butterfly Pull-Ups.
When: Saturday and Sunday at 3PM
Buy-in: You should have the ability to do at least five strict versions of each movement to enroll

Each class will cost $20 and run one hour. REGISTER HERE (scroll to the bottom)

2015 CrossFit Open Leaderboard: Team CFSBK

The results for 15.1, 15.1a, and 15.2 are in, and here are our team’s leaders! Congrats to everyone who has been pushing themselves the last couple weeks with two tough workouts. We can’t wait to see what’s on deck this Thursday…

CFSBK MEN’S MASTERS (40+)
1. Bob S.
1. Pierre D. (tied with Bob)
3. Peter M.
4. Coach Fox
5. Chris P.
6. Michael R.
7. Carlos G. 
7. Andy M. (tied with Carlos)
9. Bjorn B.
10. James K.