CrossFit South Brooklyn

Established 2007

Deadlift

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Performance: 5/3/1 “5 Week”
65%x5, 75%x5, 85×5+

Loss of a neutral back position will automatically end your rep out.

Fitness: 1×5 Linear Progression
Add 5-10lbs from last week’s exposure.

Post loads to comments.
DL e4/6
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Row As Many Calories as Possible in 10 Minutes

Post total calories rowed to comments.
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Ring Inversions or Skin the Cats 101


2013 CrossFit Games Champ Sam Briggs gets 472 reps on 14.1. That’s 10 Rounds + 22 Double Unders

Sunday Updates and Notes

 

  • Today at 2:00pm Coach Jeremy’s Strength Cyclers will be competing in the CrossFit Total! Come see some big iron move!
  • The Foxes are on vacation! There is No Active Recovery today or this Tuesday evening.
  • CFSBK OG Sarah LR will be leaving New York for San Fran to embark on a career as a primary care clinician this week. All are welcome to her going away party today at the Whole Foods indoor roof today from 2-6pm. Bon Voyage, SLR!!!! CFSBK will miss you!

TODAY! Village Fishmonger at CFSBK for Fish CSA Meet & Greet

Village Fishmonger will be in the house today from 10:45-1:15 to answer questions and get you psyched to join our new Fish CSA. Stop by to ask questions about this new CSA opportunity.

Village Fishmonger is excited to start offering deliciously fresh, local seafood shares in partnership with CrossFit South Brooklyn!  Our fish and shellfish are sourced directly from local fishermen and shellfish harvesters, which we then process and package for you in our kitchen in Brooklyn. You’ll be able to sign-up to pick-up fresh, local seafood on the same days and times that meat shares are delivered: the first or second Wednesdays of the month (see below.) Sign up by Sunday 3.9 to participate in the first delivery on Wednesday 3.12.
We offer a 1 lb or 2 lb size share of mostly finfish, plus add-on shares of clams, oysters, and scallops as well as a la carte items that can be ordered on a distribution by distribution basis.  Low-mercury, allergy-sensitive, and Kosher options are available too. Note that only those households that sign up for a subscription can order a la carte items.
The fish CSA will require a 6-month commitment. All signups and payment are handled on the Village Fishmonger site.

Wondering what to do with your share? There are recipes on the Village Fishmonger site, and Michele will also be posting recipes on her blog, thedailypaleo.tumblr.com and on the gym blog. Not ready to cook it when you get it home? Pop it in the freezer.

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The Last, Disposable Action Hero NYT
Klokov does 225lb Isabel in 5:47

Open Workout 14.1

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As many rounds in 10 minutes as possible of:
30 Double Unders
15 Power Snatches, 75/55

Post rounds completed to comments.
compare to 10.3.13
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4 Rounds NFT of:
20 Russian Kettlebell Swings
10 Goblet Squats
10 Ring Rows

Whiteboard Review

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Rich Froning got 444 Reps on today’s workout.. after deadlifting 530×3

Rest Day

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Alan L Overhead Squatting during the recent Frostbite Challenge
See some more cool pics on our Flickr account

Programming Note at 14.1 Reminder

As you may have noticed, 14.1 is basically what we programmed for yesterday’s conditioning work (conspiracy, coincidence or collective unconsciousness phenomenon?).  In any case, folks who are coming in today to do yesterdays Clean and Jerk and want to do 14.1 on Saturday will be given the alternate programming option of:

15 Minutes NFRs of:
Row 250m
25 Weighted Sit-Ups
5-10 Strict Chin-Ups

Also, if you’re registered for the Open, please review the movement standards from the Games site and please make sure a coach knows you’re registered before attempting a workout. We need to make sure people have judges, the judges understand the standards and that you’ve got an official score card which can be picked up at the Front Desk.

When you complete your workout, please tear off the bottom half for yourself and leave the top half with the Front Desk. Submit your scores to the games site no later than 8pm on Monday night otherwise you will not be able to present a score.

There are currently over 190,000 competitors registered for the 2014 CrossFit Open. How will you stack up?
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Watch Garret Fisher and Marcus Hendren taking on 14.1

Clean and Jerk

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Fitness:
15 minutes to work up to a heavy single Power Clean + FSQ + Split Jerk

Performance:
15 minutes to work up to a heavy single Clean & Jerk

Post loads to comments.
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For Time:
25 Double Under
15 Hang Power Snatch 95/65
50 Double Under
10 Hang Power Snatch
75 Double Under
5 Hang Power Snatch

Post time and Rx to comments.

Erin M with a GOOD REP overhead

  • Watch Coach Fox on Buisness Insider talking about a 4 minute workout folks can do at their office!
  • As we mentioned earlier this week, CFSBK is running a follow up challenge through June 1st for anyone who completed the LFPB challenge and wanted to continue their progress. To that end, superstar Ryan K created the 2014 Bonus Challenge Tracker to help you track your behaviors for the next few months. Get on it!

NEW Fish CSA! Sign Up Now, or Come to the Info Session Sunday 3.2

Village Fishmonger is excited to start offering deliciously fresh, local seafood shares in partnership with CrossFit South Brooklyn!  Our fish and shellfish are sourced directly from local fishermen and shellfish harvesters, which we then process and package for you in our kitchen in Brooklyn. You’ll be able to sign-up to pick-up fresh, local seafood on the same days and times that meat shares are delivered: the first or second Wednesdays of the month (see below.) Sign up by Sunday 3.9 to participate in the first delivery on Wednesday 3.12.
We offer a 1 lb or 2 lb size share of mostly finfish, plus add-on shares of clams, oysters, and scallops as well as a la carte items that can be ordered on a distribution by distribution basis.  Low-mercury, allergy-sensitive, and Kosher options are available too. Note that only those households that sign up for a subscription can order a la carte items.
The fish CSA will require a 6-month commitment. All signups and payment are handled on the Village Fishmonger site.
Wondering what to do with your share? There are recipes on the Village Fishmonger site, and Michele will also be posting recipes on her blog, thedailypaleo.tumblr.com and on the gym blog. Not ready to cook it when you get it home? Pop it in the freezer.

Village Fishmonger will hold an Info Session at the gym this Sunday, 3.2 from 10:45-1

Tonight at 8:00pm 14.1 will be announced on the Games site.. any bets on what will come out of the hopper??
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When should I tackle the 2014 Open Workouts? CrossFit Invictus

Low Bar Back Squat

Posted on

Performance: 5/3/1 “5 Week”
65%x5, 75%x5, 85%x5+
Add 5-10 lbs to your training max

Fitness: 2×10
Linear Progression

Post loads to comments.
LBBSQ e4/6
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With a partner, alternate per round until 20 total rounds are completed of:

Performance:
10 Push-Ups
10 Dumbbell Split Cleans (5ea)

Use ~ 45% of BW as Rx for the DBs. Should be able to do 10 UB push ups.

Fitness:
5 Strict Burpees to a plate
10 Deficit Lunges (5ea)

Deficit Lunges are reverse lunges with feet on the plate, back knee kisses the floor. Be strict on the push up for the burpee to develop some body weight pushing strength.

Post time, partner and Rx to comments.

Amy and I were back in Seattle this weekend for a wedding and grabbed a workout at our old gym, Crossfit Belltown. Here’s a pic with our coach Eric. -Mike A

Did you CrossFit at a different gym before CFSBK?

14.1 Announced Tomorrow! Saturday Logistics notes

Team CFSBK currently has 101 athletes (holy smokes!) signed up for the 2014 CrossFit Open. The first live announcement for workout 14.1 will air on the CrossFit Games site at 8pm EST and will feature Games athletes Garett Fisher and Marcus Hendren going head to head. We’ll put it up on the big screen if anyone wants to hang around after their class and check it out.

As mentioned previously on the blog we’ll be running the Open workouts on Saturdays which means you’ll be able to get your score validated on Friday during group classes, Friday night at Open Gym, Saturday during Group classes or Sunday during Open gym. We will not be able to accommodate folks doing the WOD at other times due to space and time constraints. If you have an extenuating circumstance please let us know but the schedule above should provide ample options for anyone serious enough to sign up for the Open.

Also depending on the workout logistics, we may require anyone NOT officially registered for the Open to do a different or modifed workout based on what comes out of the hopper. Some of the Open workouts require intricate set ups and more equipment so we’ll play it week by week and let you all know what the plan is.

Good luck to everyone registered! There is also a new Games app that will allow you to track your progress via your smart phone!

Curious about meditation? CFSBK can help!

Vajradhara Meditation Center in Prospect Heights will be conducting a special meditation workshop upstairs at CFSBK on Sunday, March 23 from 2-3:30pm.  The class will include teachings, a guided meditations and a Q&A session. Taught by a qualified Western teacher, the meditation class will be easy to understand and emphasize how to meditate and practice in our NY urban environment.  More info HERE.

Help Inside the Affiliate Win a Contest!

Breaking Muscle is having their 2014 Top 10 Fitness Blog contest, and we want to WIN. Well, that might be a stretch, but we’d love to get nominated. If you haven’t nominated ITA yet and feel so inspired, we would love even more of your love! Please visit this link to nominate Inside the Affiliate. Thank you so much to everyone who already nominated us! You guys are amaaaaazing!
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Fashion Vs Function Power Athlete
The Human Loop with Damian Walters
Svend Steensgaard, 91 Powerlifter Deadlifts 268lbs

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