Deadlift: 1-1-1-1-1
Up to 5 attempts at a new 1RM deadlift. Rest as needed between attempts. If you’re feeling good and maintaining position then go for it. If not, get something heavy in and call it quits.

Post loads to comments.
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18 Minutes Not For Rounds:
5 Strict Toes to Bar or Supine Floor Levers
10 Front Rack Reverse Lunges, as heavy as possible
15 Calorie Row or 130m Jog 

Post loads and movements to comments.

CFSBK Online Store, log in, click “Calendar” from the left-hand column, select the class you plan on attending, press the blue “Reserve” button on the right-hand side of the screen, and voila! It’s that easy. Learn more on the RSVP to CFSBK page (located in the left-hand column under General Information).

Don’t miss the last Meditation Workshop today at 3:30pm. Learn more here and don’t miss your chance to get super Zen. Please RSVP on the event page!

Lululemon Brooklyn is Hiring!

Lululemon Brooklyn is looking for fun, like-minded locals to join their team! Whether you are looking for a career change or something to complement your routine, they have part-time and full-time positions available. Please fill out your application on-line here.

There are several positions available, so fill out the application, come by the store, and introduce yourself. They hope to hear from you soon! If you have any questions, email Brendy, the store manager, at biglesias [at] lululemon.com.

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13 CrossFit Gym Etiquette Rules You Need To Know BoxLife 

Pause Front Squat: 1-1-1-1-1
Work up to a heavy single. Pause for 3 seconds at your absolute ROCK BOTTOM position before aggressively driving your legs to stand back up. The ideal bottom position is your hamstrings resting on your calves while maintaining an extended spine.

Post loads to comments.
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Not For Time:
50 Double Unders
25 Push Ups
40 Double Unders
20 Push Ups
30 Double Unders
15 Push Ups
20 Double Unders
10 Push Ups
10 Double Unders
5 Push Ups 

Post about your experience to comments. And your time too, if you struggle with the concept of Back-Off Week. 

Congrats to Allie B. on getting her first pull-ups on Thursday! Here she is crushing her front squats.

News and Notes

• DON’T FORGET TO RSVP FOR CLASS: Go to the CFSBK Online Store, log in, click “Calendar” from the left-hand column, select the class you plan on attending, press the blue “Reserve” button on the right-hand side of the screen, and voila! It’s that easy. Learn more on the RSVP to CFSBK page (located in the left-hand column under General Information).
• Don’t miss the last Meditation Workshop tomorrow at 3:30pm. Learn more here and don’t miss your chance to get super Zen. Please RSVP on the event page!

Travel Gym Recommendations

Last year, we added a tab to fix the often weekly request for recommendations re: other gyms while people are traveling. The tab is Travel Gym Recommendations (it’s in the left-hand column under Member Resources). This forum has almost 100 posts and has become a great place to keep everyone’s notes about their experiences at other affiliates, both good and bad. Most recently, we heard about…

• Allie B.‘s experiences at CrossFit Novi and CrossFit Hines Park, both in Detroit.
• Chris H.‘s experience at Commonwealth CrossFit in Somerville, MA (his post is funny, too), and at Kahala CrossFit in Hawaii and CrossFit Amped in Bellevue, WA (significantly less funny).
• Jay-Star‘s experience at CrossFit Asheville in NC.
• Elliott‘s experience at CrossFit Dilworth and CrossFit South Tryon, both in Charlotte, NC.

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Friendship, for a Healthy Heart The Atlantic 

Behind the Desk, and Introducing a CFSBK Woman of Many Talents: Janelle Barth

We are so excited to announce Janelle Barth’s new roles at CFSBK. Janelle was our Athlete of the Month last July, and she came on-board to work behind the desk in August, and took on a number of other roles in October. She is now our Front Desk Manager, Project Manager, and Director of Kids’ Club and CrossFit Kids. Janelle has plenty of experience in each of these roles, and her leadership and organizational skills have already helped make CFSBK an even better version of itself. You will also still see her behind the desk, so check out her interview below! 

Two weeks ago, it was Camillionaire, and now, introducing…

Name: Janelle 

Where were you born and where did you grow up: Born: Brooklyn, NY; Grew up: Wheatley Heights, NY 

How long have you been CrossFitting, and how did you arrive at CFSBK? Three years. I was introduced to CrossFit by a personal trainer at 24 Hour Fitness and tested out of Foundations with Fox in December 2011. Took my first class on January 2, 2012 and the rest is history. 

What are you up to when you’re not at 597 Degraw Street: I started graduate school at Bank Street this month! Before working at SBK, I worked extensively with kids as a camp counselor and program director, a swim instructor and swim team coach, and as the Director of Operations at an enrichment center for children newborn to 5-years-old in Manhattan. I also like long walks on the beach, baking, knitting, and Legos.

First album that you loved: The Dirty Dancing soundtrack

“Ask me about that time I…” watched the sunset on top of Mauna Kea

Favorite restaurant or bar in Brooklyn: Walter’s in Fort Greene 

Favorite and least favorite lift: Favorite: deadlift; least favorite: deadlift

Any Front Desk PSAs you’d like to share? Please clean up after yourself!

News and Notes

• Jordan W. wrote a post about his journey with CrossFit at CFSBK on his blog, Caveat Lector. Check it out here!
• Lost and Found: Does any of this belong to you? Pick it up by 2/5 if so, or we’re giving it away.
• Have you signed up yet for the CFSBK Snowshoe Trip in the Catskills on January 31? There are still a couple spaces left, but your deadline to sign up is TODAY! Learn more here.
• DON’T FORGET TO RSVP FOR CLASS. The early morning folks are crushing the evening folks at RSVPing. Step up your game! Go to the CFSBK Online Store, log in, click “Calendar” from the left-hand column, select the class you plan on attending, press the blue “Reserve” button on the right-hand side of the screen, and voila! It’s that easy. Learn more on the RSVP to CFSBK page (located in the left-hand column under General Information). 

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The Likely Cause of Addiction Has Been Discovered, and It Is Not What You Think The Huffington Post
Watch Tommy Caldwell Climb Pitch 15 on the Dawn Wall Patagonia
Airpnp: How Much Would You Pay to Use a Stranger’s Toilet? New York Post
Thread on Reddit’s swoleacceptance forum: “Goodbye, brothers. I am willingly trying to lose my gains.”

Strength: 7 x 3 Strict Pull Ups
Use assistance as necessary. Rest about 2 minutes between sets. 

or

Skill: 20 Minutes to Practice Sub Max Sets on the Kipping Pull Up, or Butterfly for Advanced Athletes
Buy-ins:
Kipping Practice – 3 Strict Pull Ups
Butterfly – 3 Strict Pull Ups + 10 UB Kipping Pull Ups 

Post what you worked on to comments.
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Kettlebell Clean and Jerk to Windmill
Work up to a heavy to a heavy set of 5 reps for each arm. 

Post loads to comments.

Samir C. getting scapjacked before class! Have you tried out our Crossover Symmetry bands yet? Crossover Symmetry is most effective when used pre- and post-WOD, and it can make a huge difference in shoulder health and performance. With regular use, you will quickly notice the difference in how your shoulders feel and move. Whether your goals are to set PR’s overhead or relief from shoulder pain, incorporating Crossover Symmetry can help. Follow along with the black placard or ask a coach for help.

Upcoming Events at CFSBK

• Have you signed up yet for the CFSBK Snowshoe Trip in the Catskills on January 31? There are still four spaces left, but your deadline to sign up is Friday! Learn more here.
• There’s another Meditation Workshop coming up this Sunday at 3:30pm. Learn more here and don’t miss your chance to get super Zen. Please RSVP on the event page!

Catching up with CFSBK Classifieds

Have you checked out CFSBK Classifieds recently? (Located in the bottom left-hand column under Member Resources.) It’s exactly what it sounds like: a specific forum for all CFSBKers to connect with each other on the level of services, housing, employment opportunities, items for sale or giveaway, lessons and classes, programs, etc. Also, please note that all posts will be deleted after one month(-ish), unless they are advertising long-term services, such as Camille’s work as a freelance Illustrator/Graphic Designer or Amanda Mc.’s work building websites.

The Classifieds idea is a result of our desire to find a better way to localize all the resources within our community. Head over there to play around and post (responsibly) to your heart’s content! If you have any questions, please email Kate at katharine [at] crossfitsouthbrooklyn.com. And here are some recent highlights!  

• Coach JB has been fostering a cute kitten and is trying to find it a loving home!
• Michelle B. is selling a Queen-sized iron metal bed frame.
• Jason F. is selling a 46-inch LED TV.

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Is a Climate Disaster Inevitable? The New York Times
The Most Important Three Words in Strength and Conditioning Eric Cressey
Kettlebell Clean and Jerk Technique TechniqueWOD 

In order to run a self-defense class, we need about 5-7 more interested CFSBKers. If you’re interested (and didn’t already tell us), please let us know in the comments!

Box Squats
Work up to a 3RM Box Squat on a box that allows you to sit at full depth. Use your regular stance and squat style and maintain tension throughout the pause. Aim for around 70% of a 1RM (or 80% of your best 3×5) and go up from there as appropriate. If you have time, watch this video before coming to class: How to Box Squat Properly.

Post loads to comments.
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Tabata Russian Kettlebell Swings, as heavy as possible

Post loads and total reps to comments.

Brian P. warming up his squat 

News and Notes

• Cruise Director Mare L. (who was responsible for so many great events in 2014) is interested in coordinating a volunteer project for CFSBKers. If you have any ideas for projects that could accommodate larger groups, email Mare [at] CrossFitSouthBrooklyn.com. 
• DON’T FORGET TO RSVP FOR CLASS: Go to the CFSBK Online Store, log in, click “Calendar” from the left-hand column, select the class you plan on attending, press the blue “Reserve” button on the right-hand side of the screen, and voila! It’s that easy. Learn more on the RSVP to CFSBK page (located in the left-hand column under General Information).
• Registration for the Airbnb Brooklyn Half opens at noon today, and sells out quickly. Don’t miss your chance to run through your favorite borough!
• Sending birthday love to Gina G., all the way from Brooklyn to Austin (read her Parting Love Letter from October)!

New Training Template and Standardized Warm-ups

Head over to our Current Programming Cycle tab (located in the left-hand column under Member Resources) to see what’s on tap for the next 10 weeks! Our new standardized warm-ups are listed below.

3 Rounds Not For Time:
10 Paused Overhead Squat (pause on tension at the bottom)
10 Ring Rows
20 Hollow Rocks 

3 Rounds Not For Time:
20 Lunges
10 Push Ups
5-10 Chin Ups

Introducing: CFSBK Kids Club 

Thank you to everyone who responded to our survey in December. Based on your responses, we are excited to launch the CFSBK Kids’ Club on Sunday, Feb. 1st!

This won’t be your ordinary kids’ watch program! This one hour drop-off program is designed for children ages 3 to 8, and will keep them engaged with hands-on activities. While you’re working out, your child(ren) will have the opportunity to explore arts and crafts, science experiments, games, and movement. You’ll get peace of mind and they get an hour jam packed with FUN!  

Drop-in: 1st child – $10/child (take 20% off for the older child when siblings are registered together)
5 Pack: $40/child (1 child), $55/siblings (2 children) 
RSVP Required, more details on this process coming soon!

Please note that CFSBK Kids’ Club is a separate program from CrossFit Kids. CrossFit Kids is under development and will be announced in the coming weeks.

Questions? Email Janelle [at] CrossFitSouthBrooklyn.com

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Team’s Mission: Beat the Boys (and Maybe Make Them Cry) The New York Times
Check Out This Woman’s Cool Pull-Up Routine UpRoxx