Fitness: High Hang to Knee Hang to High Hang to Knee Hang Clean + Jerk
Work up to a heavy single on the complex.

Performance: Power Clean + Hang (knee) Clean + Jerk (1+1+1)
Work up to a heavy single on the complex. Press outs are considered missed lifts. 

Post loads to comments.
e3/6  
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For Time:
550m Run 
3 Rounds
30 Double Unders
20 Thrusters 75/55
10 Burpees
270m Run 

Post time and Rx to comments.

Benson says, “Godspeed and may the wind ever be in your favor” to our Subway Series competitors today!

The 2014 Subway Series is Back with the Third Week! 

Another year has gone by, and it’s time once again for an NYC affiliate throwdown: the 2014 Subway Series! The second competition continues this morning at 9:00am at Crossfit Virtuosity. All are invited to spectate, so come cheer on your fellow South Brooklynites as they compete against other local gyms.

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Relationship Between Core Stability Functional Movement and Performance Team USA
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Fitness 3 x 5 Linear Progression
Add 5 pounds. 

Performance: 85%x1, 90%x1, 92.5%x1, 90%x1, 85%x1

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5 Rounds or 15 Minutes:
10 V-Ups
8 Dumbbell Bench Press
6 Chin Ups 

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Coach Jess Fox shows us how to smile while lifting like a badass

Bend, Stretch, Mobilize, and Stand on Your Hands

• Yoga for Athletes with Coach Whitney at 10am.
• Active Recovery is at 11am ONLY. THE NOON CLASS IS CANCELED.
• If you signed up for Ken H.’s handstand class, remember that you’re meeting today from 2-3:30pm!

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Mo’ne Davis becomes first girl to throw LLWS shutout CBS Sports
A Day in the Life of Lauren Fisher PurePharma
The Psychology of Oversharing Facebook Couples The Atlantic
5 Tips On How To Start A Conversation About Mental Health Time to Change

Here is Todd C with a solid position during the first pull of a recent Snatch. Note the following 5 things:

1. His back is in full extension and his eyes are looking forward. A rigid spine is necessary for safety as well as effective force transfer through his body. The forward gaze helps keep his chest up and makes coming to full extension at the top of the pull more likely.

2. The bar is balanced over his mid-foot, indicating that he is pulling his knees BACK out of the bar’s path, not moving the bar forward around his knee. Allowing the barbell to trail forward off the floor is one of the most common errors we see at the gym. When you start your pull, stay compact and think about keeping the barbell over the knot of your shoe laces until you clear your knee.

3. Todd’s knees are pushed out, which helps him get into a better start position by facilitating more room for hip flexion. It’s common in a snatch to have your knees literally touching your arms in the initial set up. Not doing this causes an impingent of the thigh and lower abdomen which makes setting your back and achieving an effective start position difficult for most and impossible for other. KNEES OUT!

4. If you drew a plumb line down from Todd’s shoulders, you’d note that they were forward of the barbell, not directly over or behind it. This is an optimal pulling position which will allow him to generate a lot of force when he begins to quickly extend his back during the second pull. This position is achieved by the hips and shoulders raising at the same rate when the lift is initiated. A common error is to either shoot one’s hips up first or prematurely lifting the chest which will decrease your leverage into the rest of the lift.

5. That tight game. 

Recent PRs at CFSBK

At CFSBK, we love to celebrate the gains and accomplishments of our athletes! Below are some recent PRs that people wrote on the board above the wrestling mat, listed in no particular order. Congrats, folks! 

• Laura Mc.—”DT” in 11:39
• Coach Jess Fox—”DT” in 9:28, Clean at 185, 
• Matt Katz—Clean and Jerk at 286, Jerk at 305, “Elizabeth” in 6:53
• Dan L.—”DT” in 10:50
• Alex B.—”DT” in 10:05, Handstand for 1:06 minutes, Clean and Jerk at 285
• Kristie F.—”Nancy” in 15:26
• Flynn Dog Millionaire—”Nancy” in 13:09
• Alex—”Annie” in 5:39 and “Nancy” in 13:03
• Coach MeLo—”DT” in 8:40, “Nancy” in 15:14
• Serene—Deadlift at 315, Squat at 315
• Courtney S.—”Annie” in 5:51
• Zach H.—Muscle up on the rings
• Asta F.—Back squat at 175, Deadlift at 215, Front squat at 145
• Coach Whit—Clean at 145, 98 Double Unders
• Coach McDowell—Clean at 290
• Lauren B.—Snatch at 99, “Elizabeth” in 13:04
• Dee—Snatch at 95kg
• T-Bone—Snatch at 86kg
• Erica—Squat at 3x5x215
• Isaac G.—Clean at 197, Deadlift at 375
• Stella—Deadlift at 280, Squat at 250
• Coach Fox—”Elizbabeth” in 7:47
• Coach JB—”Elizabeth” in 7:30
• Charlie—Deadlift at 315, Squat at 255

QOD: What goals have you achieved in the gym recently?

• SATURDAY SCHEDULING NOTE: The noon Active Recovery class is canceled, but 11am AR is still on. Come on in and mobilize! 

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How Exercise Helps Us Tolerate Pain New York Times
Reebok Jumps on Paleo Bandwagon With Its Own Brand of Bacon The Washington Post
Sleep Hack: Keep Your Feet Outside Your Covers Science of Us
New Nike Running App Tells You What You’re Really Running From The Onion

News and Notes

Fitness: 3 x 5 Linear Progression
Add 5 pounds to last exposure. 

Performance: 1 x 20
Add 5-10 pounds to last exposure.

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Fitness:
15-12-9-6-3 Reps for time:
Deadlift 185/125
Burpee 

Performance:
“Elizabeth”
21-15-9 Reps for time:
Clean 135/95
Ring Dip 

Post loads and times to comments.

The whole crew from the Subway Series at CrossFit Queens on Sunday

Goodbye, Jen S.!

Jen S., a three-year veteran of CFSBK, is leaving us next week for Chicago. She’s been an integral member of our community. She competed in all four events of the 2013 Subway Series and in three Tough Titsday meets (she won TT3 in the Broads division). She also participated in Hail to the Queen in 2013 and on CFSBK’s Ragnar relay team. From Jen herself:

“SBK made it so easy to call Brooklyn home. I’m grateful to have been a member of such an awesome, crazy, wonderful community. You guys are the best and also why it’s hard to leave. Don’t worry, though. I’ll be back soon. My next box has some pretty big weightlifting shoes to fill.”

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