4 Rounds For Time:
500m Row
10 Front Squats 185/125
10 Burpees

Post time and Rx to comments.

Ellie June takes on wall balls, a little over four months after giving birth to Vesper!

News and Notes 

• The AM and PM Olympic Lifting cycles will both run, and there are a couple spots left in each if you’re still interested! The AM cycle will start next week, and the Total will now happen on March 15, so both cycles can Total together. Learn more here!
• Alex W. is designing some cold weather running apparel for lady runners, and she wants to hear from you about what you love and what you hate about your gear, and what you wish your apparel could do for you. Anyone interested can email her at abwoolfson [at] gmail.com.
• Kevin G. and his wife welcomed their baby boy into the world on Monday, January 12, at 9 pounds 4.5 ounces, 22 inches long. Congrats, Kevin! 
• Happy belated birthday, Jacob B.!

Tired of Freezing in Brooklyn? Come Play in the Snow!

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Ship Your Enemies Glitter
Sebastian Seung’s Quest to Map the Human Brain The New York Times
You can’t detox your body. It’s a myth. So how do you get healthy? The Guardian
Understanding Crossfit and the Intensity Prescription The AF Project

Christina on the erg. Tell us: would you rather row four 250m sprints, two 500m sprints, or a 1K?

Are You Ready To Compete?

Interested in representing CFSBK and putting your training to the test in 2015? Here are a couple of upcoming competitions you may be interested in: 

Flex in the City Team Competition, Saturday, February 14th:
We’re trying to fill one of our Scaled teams and need one more male and female competitor to complete the team. Registration is $400 per team ($100 per team member). The event takes place at the 69th Regiment Armory in NYC. 

Movement Standards: Pull-ups, Wall Balls to a 10-foot target: 14/10 (we have 6# balls available for additional scaling if necessary), Push Press: 95/50, Kettlebell Swing: 53/35 (we have 18# kettlebells available for additional scaling if necessary), Push-ups (push-ups on knees is the additional scaling option), Single Unders. All Scaled Flex athletes can scale standards further during competition.

More information can be found here.

2015 Reebok Spartan Race, Saturday, May 30th:
For the past 3 years, CFSBK has sent a group of adventure-seeking members up to Tuxedo Ridge Ski Resort to run the Tri-State Spartan Sprint. This is a 4-mile race up and down the mountain, with a variety of obstacles to overcome along the way. Interested? Register here. 

More information can be found here.

Partner Competition at CrossFit Solace, Sunday, February 8, 2015:
Crossfit Solace located on East 32nd Street in NYC is hosting a “February Fling” partner competition on Sunday, February 8th. The format is a male/female partner competition with 3 qualifying WODs and a final WOD. Those will be released within the next week. There will be an Rx and a Scaled Division. Prizes will be awarded to podium finishers. The price of the competition per participant is $75 or $150/Team.

More information can be found here. 

If you are interested in any of the above, email Coach MeLo at Melissa [at] crossfitsouthbrooklyn.com.

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Collage with Caris 
How Exercise Keeps Us Young The New York Times

Also… 2015 Reebok CrossFit Games Open registration begins on Thursday, January 15th! Get psyched.

“Diane”

21-15-9 Reps For Time:
Deadlifts 225/155
Handstand Push Ups

Post time and Rx to comments.
Compare to 11.4.2013 and 2.16.2013.

Kristie F. at the top of her push-up

News and Notes

• There are two spots left in Ken H.’s gymnastics strength training class, which meets Sundays from 2-3:30pm, 1/18, 1/25, 2/1, and 2/8. $80 for four weeks, register here!
• LAST CHANCE to sign up for Coach Frank’s Olympic Lifting Program! The PM Cycle starts TODAY but there’s still space left! Learn more and sign up here!
• Zach H. wants you to know about Frostbite 2015, a competition at CrossFit LIC on January 24th. Learn more here, and register here. Email z.hodge [at] live.com if you have any questions or want to coordinate going together.

All The Good Reps, and Only the Good Reps

By Chris Fox 

We’ve almost all been there before. You’re tired, it’s your 50th pull up, handstand push up, power snatch, or whatever. You sort of, kind of, maybe executed full range-of-motion—but then again, maybe you didn’t. Then, you maybe even tried to squeeze in another (no) rep! Coaches see this, your fellow athletes see this, and you see this.

With a judge in front of you—whether it’s a regular group class, during the Open, or at a local throwdown—you’ll have a harder time getting away with garbage reps. I’d suggest that you shouldn’t let yourself off the hook in your daily training either. Your continued progress over the long haul is the ultimate goal. You want your movements to be truly quantifiable. If you count reps where sometimes your chin gets over the bar and sometimes it doesn’t, then you’re left comparing apples to durian fruit.

At CFSBK, we strive for virtuosity—the principle that you should aim to perform even the simplest movements exceedingly well. With effort and practice, your 300th squat in “Murph” can and in fact should be a mirror image of your first. Be honest about your reps and if you’re not 101% sure, then don’t count them. It sucks, yeah, but don’t be that person who moves really fast but really poorly. Don’t be the person who the next class coming in looks at and says “Uh uh… that’s not a rep.” Be the person with whom you’d be impressed, even if it slows you down a bit. Consider that you may need to scale WODs sometimes. The Rx isn’t for everybody, and even if you do some or most of our WODs Rx’d, there may be some that you should scale load and/or volume. Then, even when you really, really tried to do a good rep but didn’t, resist the urge to count your effort as execution. Only count the good ones.

Crush Week begins today. Remember: all the good reps, and only the good reps!

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“Diane” WOD Demo by TX Annie & Pat CrossFit
The Comments Section For Every Video Where Someone Does A Pushup The Toast
5 Pieces of Exercise Equipment Trainers Hate Yahoo Health (!!!)

The 2015 LFPB Challenge started one week ago! How’s it going?

Fitness and Performance: 1-1-1-1-1
Work up to a 1RM Power Snatch. Must be a clean lift to count, no press outs.

Post loads to comments.
e6/6
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For Time:
60 Kettlebell Swings 53/35
550m Run
50 Wall Balls 20/14
550m Run
40 Burpees
550m Run
30 Clean and Jerks 115/75

Post time and Rx to comments.

Amanda Mc. squats while JMD “The Hammer” gets busy on the rings

• It also happens to be Amanda’s birthday! Happy birthday!

Want to Explore the World of the Rings? 

Join guest Gymnastics Coach Ken H. as he takes you through four weeks of gymnastics strength training starting in one week! This 1.5 hour long class will incorporate different facets of body weight strength training and movement. Specifically, each class will focus on three to four distinct areas: warm-up and active mobility, rings skill work (muscle ups, levers etc), bodyweight strength conditioning, balance (on hands and feet), and flexibility. Students will be asked to have a goal or intention to focus on for the next four weeks. Students can then focus on that goal outside of class.

When: Sundays from 2-3:30pm, 1/18, 1/25, 2/1, and 2/8
Cost: $80 for four weeks
Buy-in: Previously attended rings class or 1 pull-up for ladies/3 for gents

The class is capped at 8 participants and sells out very quickly, so don’t think twice! Register Here!

More About Ken
Ken was a nationally competitive gymnast in Newton, MA and at the University of Michigan. After graduating, Ken coached for eight years at Capital Gymnastics in Northern Virginia where he coached regional and national champions. His students have gone on to be NCAA champions and members of Cirque du Soliel. In searching for an activity to replace gymnastics, Ken filled the void with rock climbing and yoga for the past ten years and recently found CrossFit to round out his training.

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Kepler Telescope Discovers Another 554 Possible Planets ScienceNews
What’s In That Image? Masterpieces Like You’ve Never Seen Them Before The Washington Post

Fitness: 3 x 5 Linear Progression
Add 5-10 pounds.
Performance: Work up to a Heavy Single (80-90% of 1RM), then Max Reps at 80% of 1RM (capped at 20). 

Post loads to comments.
e6/6
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Team WOD
In teams of 3 with one partner working at a time:
AMRAP 21 Minutes:
14/10 Calorie Row
14/10 Push Ups

Post rounds to comments.

Carissa crushing double unders and Ariel pressing at Open Gym last night 

It’s Almost Your Last Chance to Sign For CFSBK’s Olympic Lifting Program!

EACH CYCLE NEEDS A MINIMUM OF 8 PARTICIPANTS TO RUN! If you’ve been on the fence about signing up, now is the time to do it, or the cycles won’t get off the ground. 

What: An 8-week Olympic lifting cycle meeting twice a week with Coach Frank Murray and/or Heather Farmer in addition to 2 Open Gym or group class per week.
When: Tuesdays and Thursdays 10:30am to 12:00pm from 1/13/15-3/5/15 or Mondays and Wednesdays 8:30pm to 10:00pm from 1/12/15-3/4/15. (see full details below)
Price: $300 per 4 weeks, first bill due at sign-up and second bill charged automatically to the card on-file 4 weeks later. 

The cycle will wrap up with an Olympic Weightlifting Total on 3/8/15 at 2:30pm.

Each cycle needs a minimum of eight participants and is capped at 10 athletes.

AM Cycle
Tuesdays and Thursdays 10:30am to 12:00pm from 1/13/15-3/5/15
REGISTER HERE 

PM Cycle
Mondays and Wednesdays 8:30pm to 10:00pm from 1/12/15-3/4/15
REGISTER HERE 

LEARN MORE HERE.

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Hanging Hip Touches, Alternating Arms – Demo CrossFit
Black Holes Inch Ahead to Violent Cosmic Union New York Times