5 Rounds for Time of:

Fitness
20 Wall Ball shots
40 Double Unders (sub 20 calorie row or 20 slam ball for doubles)
10 Pull-Ups or jumping pull-ups

Performance
20 Wall Ball shots 20lb,14’/14lb,9′
40 Double Unders
4 Muscle-Ups

For both versions, rest 2 minutes between sets. Score total time including rest.

Post rounds completed and Rx to comments.

Check out more pictures from TTD by Brian Hotaling here.
You can also see the pictures along with other from our in house photogs Asta and Bekka P on our Flickr stream.

CFSBK Member To Do List:

1. RSVP for the potluck this Saturday at 7:00pm.
2. Register for the CrossFit Open on team CrossFit South Brooklyn
3. Check the Flickr page to confirm that you left ALL YOUR CLOTHING EVER at the gym, then go pick it up.
4. Make a mental note that there is Active Recovery is no longer available on Thursdays at 7:00am but now IS available Sundays at 11am.
5. Consider getting your “Yoga for Athletes” on tonight at 6:30pm with Whitney H.
6. Have an insanely nice day.

2000m Rowing Race this Saturday!

Come watch the “CRASH-Beasts” race this Saturday at 2:30. These folks have been training with Coach Nick since late October for the CRASH-B Indoor World Rowing Championship in Boston in mid-February. The race on Saturday is their final test – they’ve already done one 2K and two 6Ks – and will be projected on the big screen. Cheer them on to new PRs!!
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1984 Olympic Men’s Single Sculls Rowing final

15 minutes to work up to a heavy single of:

Fitness:  Power Snatch + Overhead Squat

Performance: Snatch
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Back Squat

Fitness: 5RM
Try to beat your previous exposure by 5-15lbs

Performance:
75%x5
80%x3
85%x2
90%x1
95%x1
100%x1
100% plus if still moving

Work off your projectd 1RM. Try to avoid failing but use spotters just in case. Use this link to project your 1RM for today’s work sets.

Post loads to comments.
Snatch/BSQ e6/6
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7 Tabata Intervals of:
Rowing for meters
or
Burpees

If you did Mondays push heavy WOD and lifting, perform the Row. One Tabata interval is :20 of work followed by :10 of rest.

Post best and worst rounds to comments.

Packed house at the last potluck

• Remember to RSVP your dish and attendance for the potluck this Saturday evening starting at 7pm and going until about 9:30pm. This is a kid-friendly event and we’ll have a bouncy castle for the young ones to entertain themselves on.
• ACTIVE RECOVERY SCHEDULE CHANGE: Effective this week we are going to drop the Thursday 7:00am AR class and add an 11:00am Sunday AR Class. Get stoked, supple weekend warriors.
  
  

What is the CrossFit Open?

The Open is the first phase of the competitive CrossFit season. This is a worldwide competition in which one workout is posted every week for five weeks (starting Thursday, February 27th) to find the fittest folks out there. The workouts are intentionally designed to be a little more inclusive than even the average CrossFit workout to maximize participation. That being said, you’ll need some basic competency in the most common exercises. To see what last year’s workouts looked like, click here. Folks will have an opportunity to complete the workout every Saturday, as well as some Open Gym hours at the gym. If you’re on the fence about it, we recommend signing up anyway since we’ll already be doing them at the gym. At the end, you’ll see how you rank against the gym, your region, and the world. More than 138,000 people participated in the Open last year, and this year, the worldwide competition will be even broader and more inclusive.

Registration for the 2014 CrossFit Open starts today! As of midnight the sign up page had not gone live but now can be found here.

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Last year, CFSBK had the honor of hosting the Live Announcement of 13.2 (the second Open workout) with Annie Thorisdottor and Lindsey Valenzuela. To relive that moment.. click here!

Mare L pulls 270lbs at the Tough Titsday Powerlifting Meet
Check out Bekka P’s shots from TTD on our Flickr page

Events on Events on Events!

We recently hired superstar CFSBKer Mare Lai to help plan and coordinate more social events for the gym. We couldn’t be more excited to have her help us create more opportunities for people to meet each other and do fun and interesting things together. Below are some upcoming events we’re proud to announce:

Saturday, January 18th: Paleo Potluck at CFSBK

Save the date! On January 18th at 7:00pm we’ll be hosting our first CFSBK community potluck in 2014! This event will simultaneously kick off the new year, support the Look Feel Perform Better Challenge and bring folks from all times and corners of the gym together. All are welcome and encouraged to come. Please RSVP and note your dish in the event page.

Friday, January 24th: Ice Skating at Prospect Park

Join us on Friday, January 24th from 7pm-9pm for all-ages nighttime ice skating at the newly opened LaFrakCenter, part of the $74 million restoration and redesign of an underutilized section of Prospect Park. We will have access to both outdoor rinks (one covered, the other open air, weather permitting) and our own space to gather and eat some light food and drink hot cocoa during skating breaks!

$20 per person includes admission and skate rental + food + beverages

RSVP to mare(AT)crossfitsouthbrooklyn.com by Friday, January 17th

Sunday, January 26 Paleo Friendly Rest Day Brunch at Ideya 

Ideya is a Caribbean Latin bistro new to Prospect Heights after 14 years in Soho and co-owned by CFSBK afternooner Mirko Berloso. Ideya will be hosting a special Paleo-friendly price-fix brunch event for CrossFit South Brooklyn on January 26 from 11am-1pm during the Look, Feel, Perform Better Challenge. Read more on the event page.

$36 per person (tax and gratuity included) with family-style appetizer and sides + a choice of entrée + coffee, tea or juice.  

Sign-up and pay at the Front Desk by Wednesday, January 22

Saturday, February 1st: Photo Portraits with Bekka Palmer

In need of a family photo or headshot? Or want a bad-ass photo for your athlete profile for the upcoming Open? Resident photographer Bekka P. will be offering specially discounted one-on-one photography sessions for members here at CFSBK on Saturday, February 1 from 2:30 pm-6:30 pm.

For more information and to sign up, check out the event page.

You can post questions or comments about any of the events in the comments section.
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Zlatan Vanev is much, much faster than you.
The Hidden Messages in Kids’ Movies TEDx
What it looks like flying over planet earth

Fitness: 5 Rep Max
Try and beat your 3×5 weight by 5-15 pounds

Performance:
75%x5
80%x3
85%x2
90%x1
95%x1
100%x1
100% + if still moving well

Use this 1RM calculator to figure out your numbers, round to the nearest 5 on your attempts.

Post loads to comments.
Bench Press e6/6
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Not For Time:
100 Push-Ups
150 Russian Kettlebell Swings

Break up however desired. Minimize rest between sets.

Post rep scheme and Rx to comments.

Congratultions to all the participants, volunteers and spectators who made yesterday’s Tough Titsday Powerlifting meet one of out most memorable to date! We saw incredible performances from so many athletes. If you didn’t already, please post your experience to comments.
View full results here

Paleo Potluck This Saturday!

Save the date! On January 18th at 7:00pm we’ll be hosting our first CFSBK community potluck in 2014! This event will simultaneously kick off the new year, support the Look Feel Perform Better Challenge and bring folks from all times and corners of the gym together. All are welcome and encouraged to come. Please RSVP and note your dish in the event page!

Potluck Notes:

• If your food needs to be kept warm or hot, you’ll need to provide your own crock pot or method for keeping it at serving temperature. We’ve got surge protectors and extension chords
• We’ll provide note cards for you to label your dish with.
• When you leave please take everything you brought with you. Do not leave any pots/pans/tupperware utensils etc. They will be discarded that night.
• Parents, we’ve got a minature bouncy castle inside your kids can play in.
• If you’d like to help out (and haven’t already been contacted) we’ll need some hands on deck putting everything away afterwards. If you stay until the end we’d appreciate it!
• Feel free to bring any alchohol you’d like too. If you’re not doing the LFPB Challenge and want to bring some non-paleo booze, that’s okay too.

New post on Inside the Affiliate

Coach DO has a new blog entry on Inside the Affiliate about our Foundations program. Check it out to learn more about our thought process regarding this program.  If you have any comments about your own experiences with us, we’d greatly appreciate hearing about them in the comments section over on ITA. Thanks!!

ITA is a free, open source blog for the CrossFit community dedicated to sharing what we’ve learned running an affiliate for six years. If you like it, please share it with your CrossFit friends on Facebook and help spread the word!

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Ask The Doc: Why We Develop Bad Knees Tabata Times
CrossFit Criteria Cathletics

As Many Rounds as Possible in 15 minutes or:
20 Deadlifts 155/105
15 Burpees
10 Toes to Bar

Post rounds completed and Rx to comments.

Tough Titsday Powerlifting Meet Today at 2:30pm!!!!

The TTD Powerlifting meet is happening today starting at 2:30pm. All are welcome and encouraged to watch some of CFSBK’s strongest women hit the platform to test their strength. Excitement and awe-inspiring performances guaranteed! The event will last until around 5:30pm, so stop by for part of or all of the event. Beer is on us!

The Details:
Each woman will have three attempts to hit a max single in Squat, Bench, and Deadlift, in that order. All lifters will make their attempts in each lift before moving to the next. First, second and third place winners will be awarded in each weight class based on total combined weight of best lifts.

Active Recovery on Sundays or early weekday AMs?

We’re thinking of launching a Sunday Active Recovery class on Sundays at 11am, would anyone be interested in that? Additionally, would you ever come to a 6am weekday AR class? Please let us know!
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Save the date! Next Saturday the 18th we’re hosting our 2014 Community Paleo Potluck! Please save the date and RSVP with what you’ll be bringing to the event page linked above.