Fitness: 3×5 Across

Performance: 5/3/1 1 week
75%x5, 85%x3, 95%x1+

or 70%x3x3 if you’ve already hit your one week.

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3 Rounds for time of:
400m Run
12 Dumbbell Burpee Squat Cleans

Post time and Rx to comments.

Todd Cavallo Snatching

• Don’t forget about Whitney Hubbard’s Yoga workshop today and the Tough Titsday Powerlifting Meet happening tomorrow!

New Membership Billing Software

We wanted to let you all know that we have recently adopted a new billing and membership tracking software called Zen Planner.  Our old system (Volusion) was designed more as an online store rather than gym membership software.  While you won’t see any significant changes from your end, please know that this system will make our behind-the-scenes work just that much better!  One thing you will notice is the soon arrival of a scanner and membership cards!  Say goodbye to signing in on that old-school sign in sheet!

Unfortunately, we don’t have the ability to automatically transfer your memberships over to Zen Planner so we’ll need your help.  Here’s what this means.  When your current recurring membership is set to renew we’ll email you to let you know how to sign up on the new system and that your Volusion account has been deactivated.  In order to keep you membership active, you’ll need you to register and purchase your ‘new’ membership through Zen Planner.  Zen Planner will then pro-rate you for the rest of the month and the bill on the first of every month moving forward.

If you’re not on a recurring membership, meaning you purchase drop ins, punch cards, personal training or any other one time membership option please use the link below to make your purchases.

ZEN PLANNER REGISTRATION LINK!

Also, we do offer a discounted membership to the groups listed below.  If you fit that profile then please let me know and I’ll send you the appropriate discount code. 

NYPD, FDNY, EMS, Armed Forces, Full-time Teacher, Full-time student, Brooklyn Tri Club

Please feel free to let me know if you have any questions or any problems signing up for your membership.

Thanks, Jess

Zach Hodge’s Discounted Spartan Race

I joined the Spartan street team, we’re promoting the races to get as many people to sign up as we can. This link will provide a code that gives a 15% discount @ checkout, valid for any race. The purpose of Spartan Races is to get people active, healthy, & excited about fitness. They provide a greater challenge and more dynamic experience than traditional linear races. Come alone, with family, friends, coworkers & put your strength, endurance, speed, & sense of adventure to the test…. Aroooo!

Check out the upcoming Spartan Race a bunch of CFSBKers have alreadys signed up for.

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CrossFit Saved My Life CrossFit NYC
The Fate of Marcus Hendren CrossFit Games

Group Class take on Sunday’s “50’s” Chipper

CFSBK Rowing Workshop

Coach Nick is teaching a two-hour rowing clinic on Saturday, 8/3, at 2:00. Do you want to improve your effectiveness on the erg? Do you dread rowing workouts? Or maybe you love them and want to row more on the side? The clinic will include the following:

If you’re interested, please shoot Nick an email at nick [at] crossfitsouthbrooklyn [dot] com. There’s a cap on the number if participants, so sign up now! This workshop is $25.

Yoga Workshop Tomorrow

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Impala eludes two hungry cheetahs by jumping into car full of tourists
Olga Zubova 120kg Snatch + 159kg Clean & Jerk

Fitness: Hang Power Snatch + Overhead Squat + Hang Power Snatch

Performance: Hang Power Snatch + BTN Snatch Grip Push Press + Hang Power Snatch
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Press

Fitness: 3×5 Across

Performance: 75%x5, 85%x3, 95%x1+

Post loads to comments
e3/6
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Walking Lunge 130m followed by a lap around the block

Coach the coach!

Here is Coach DO doing a Hang Squat Snatch at 74 kilograms (162.8lbs). While it may look okay on the surface, there are a couple things that need to be fixed in this lift. Read the basic summary below and see if you can spot them for yourself.

After I get braced at the top, I shift down to my start position before re-extending up. If you’re still working the basics on the movement, I recommend pulling from a static position to teach your body exactly where the mid-hang position is and how to create torque there.  My first error is an early elbow bend before reaching full extension. This causes the bar to elevate forward of its ideal path and requires me to jump forward a few inches to get underneath it at the catch. By keeping my arms straight and finishing my pull the bar’s trajectory would be closer to my center of mass and not require the compensatory jump forward to recieve it overhead.  If you watch my foot work, I also have a “donkey kick” which causes me to spend too much time in the air, time I should have spent pulling myself under the bar. Remember, Olympic lifting is essentially weighted jumping. You’re jumping as hard as you can with the intention of displacing the barbell, not yourself. When your body leaves the ground for too long you’re wasting energy that should have been used to propel the barbell, not yourself, upward.  Finally, at the top of my catch I let my head hang out way in front of where it needs to be. This is unnecessary and creates a bit of shear around my neck.  This is an “open circuit” fault which I need to discipline myself out of. I’m a bit hypermobile around my neck and need to be more disciplined about where I’m looking and how I receive the bar.

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Rippetoe Goes Off T-Nation
Beach 87th Street, Surfing After Sandy

Fitness: 3×5 Across

Performance: 5/3/1 3 week
75%x5, 85%x3, 95%x1+

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10 Rounds of:
10 Kettlebell Swings
15 Burpees
10 Kettlebell Swings

Work with a partner and alternate per round until you’ve each completed 5.

Post time and Rx to comments.

New CFSBK “SWOLE PATROL” Tanks available at the front desk.
These are available in men’s and ladie’s cuts for $25 each

Tough Titsday Powerlifting Meet IV This Sunday!

We are hosting our fourth TTD powerlifting meet!

What: 3 attempts at a 1 rep max of Backsquat, Bench Press and Deadlift
When: July 14, 2013 at 2:30pm; weigh in and registration at 1pm; rules review at 2pm
Who: See Roster Here
All are welcome and encouraged to come spectate and cheer on these amazing lifters!

The Details:
Each woman will have 3 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.
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The Brave In the 2012 Open, Ashley Carriveau won the Northern California Region. That same year she was diagnosed with cervical cancer

Congratulations to CFSBK super-couple Dave Fung and Aileen Hanna on their recent engagement. 
Dave proposed this 4th of July while hiking with friends at Lake Mohonk Mountain House.  The happy couple has been together since 2008, Dave started with CFSBK in 2008 and Aileen finally joined in 2012. 

• Happy Birthday Steph P., Mike M. and Chris P. (from yesterday)

New Front Desk Staff and Hours!

CFSBK would like to welcome aboard Tim Jonston, Lindsay Silva and Matt Kattz to our Front Desk staff! Look for these three along with Lisa Fernandez (LF DOOM) and Whitney Hubbard (DubHub) working the expanded desk hours:

Monday through Thursday
5:45-9:15am *new
4:15-9:45pm

Saturday
7:45-2:15pm

Sunday
8:45-2:30pm

The Front Desk staff is here to help you! The FD answers membership and gym questions, check people in, keep the front area and bathrooms clean and hold the fort down. For those of you who have been with us longer than 6 months, what do you think of the relatively new presense of a staffed Front Desk?

Temporary Tattoo Party

Our own Bekka Palmer wants everyone to know about her company’s 2 year anniversary party this week:

Tattly is turning 2 next week! We want to celebrate with you at The Invisible Dog in Brooklyn. On Thursday, July 11 bring your kids between 2 pm and 6 pm to 51 Bergen St for Tattlys, snacks, Looney Louie the clown, and tons of fun.

This party is open to the public, so bring your kids and their friends for a great time!

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Check out this great animation explaining everything you need to know about The Tour de France
On the other side of the sports spectrum… bubble football