Radhika being “Unladylike”
I just wanted to say thank you again to everyone who came out this Saturday for my performance. I love our gym and all the people there so much and it was just so much fun. We raised $430 for Womens Education Project – which is almost enough to send two women to college. If we didn’t have enough Indian fans, we do now!  –Radhika Vaz

Jonathan Schleifer’s Testimonial

Wanted to send you a quick note to thank you for having my back when my foot was injured. A little more than 6 weeks out of the boot I completed an 11 mile Tough Mudder at starting altitude of 8k. The overall conditioning from CrossFit at CFSB and in particular your support when I was in boot enabled me to finish strong, not necessarily fast, but strong. I completed all 20 obstacles and was the only one on my team to take them all on. The rest had been training with the Tough Mudder program or with personal trainers.

2007 Greg Glassman Interview

Check out these two interviews taken during a 2007 Pittsburgh Level 1 cert. (This is the weekend David O got his Level 1). Some interesting insight into a young Glassman and CrossFit.

Glassman Interview Preview Part 1
Glassman Interview Preview Part 2

What will your caffeine intake probably be today? Note times and types.
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This Is Your Brain on Coffee NYT

Work up to a heavy set of 5
A “paused” Bench Press means that the lifter must wait for the “lift” command before pressing the bar off the chest. This is how powerlifting meets are contested and prevents hard bounced off the chest. We’re using it today to develop some positional strength at the bottom. Bench Pressing will be on for Mondays in the upcoming cycle.

Post loads to comments.
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18 Minutes, NFRs of:
8e Single Arm Dumbbell Overhead squat
Run 400m
Max Set of Unbroken Hollow Rocks OR 20 Reps

Try to get about 3 rounds. Go as heavy as you can organize well on the OHS, if mobility restricts you from performing the overhead portion, carry the dumbbell in a front rack position.
Go hard on the run, take your biggest rests before and after it.

Post experience to comments.

CFSBK Movie Night

When: Friday 6/21. The film will start at 8:15pm, please show up around 8:00pm
Where: CFSBK
How much: Free!

Celebrate the first official day of Summer with Movie night at CFSBK. We’ll be screening the comedy cult classic, “Wet Hot American Summer“.  Please RSVP in the event page so we know how many to plan for. All are welcome, non-members included.

CFSBK will be providing free beer for the event, all are welcome to bring their own alchohol as well as (ideally paleo) snacks.  This movie is not appropriate for minors. It’s also hilarious.

Plot Description
The setting is Camp Firewood, the year 1981. It’s the last day before everyone goes back to the real world, but there’s still a summer’s worth of unfinished business to resolve. At the center of the action is camp director Beth, who struggles to keep order while she falls in love with the local astrophysics professor. He is busy trying to save the camp from a deadly piece of NASA’s Skylab which is hurtling toward earth. All that, plus: a dangerous waterfall rescue, love triangles, misfits, cool kids, and talking vegetable cans. The questions will all be resolved, of course, at the big talent show at the end of the day.

View the trailer here.

CSA Members: RSVP Now for the June 30 Farm Visit!

On Sunday, June 30, our farmers from Herondale and Sol Flower farms will be hosting CSA members (and their families) for a daylong farm visit in upstate New York. We’ll tour the farms, visit with Herondale intern Margie Lempert, and enjoy a pig roast. If you have tasted Herondale’s incredible pastured pork, you know how exciting this prospect is!

We are working out transportation details with the idea of combining a scenic train ride with a quick bus trip from the station to the farm (so nobody has to drive.) In order to plan the transportation and meal
details, we are asking those who want to come to RSVP by Saturday, June 22.

If you are coming, please email Michele at mignyc (at) gmail.com. Don’t forget to say how many will be in your party.

RSVP now!

Inc Magazine at CFSBK this Wednesday

Inc Magazine is doing a story on the business of CrossFit and will be shooting video for the online segment of the piece this Wednesday during the 12pm Group Class. If you don’t want to be on film, please let us know day of and we’ll communicate that with the crew. Burt Helm si writing the article and started with CFSBK about a month ago. After completing Foundations with David and taking regular group classes, Burt also did interviews with tons of people associated with CrossFit, including spending 3 days with Greg Glassman.  We’re excited to see how the article turns out!
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Do You Pee During Workouts? CrossFit

7 Rounds For Time of:
3 Deadlifts, 315/205
7 Chest to Bar Pull-Ups
21 Double Unders

Post time and Rx to comments.

Coach Melo working on her Back Walk Overs

• Today is the last day of Crush Week!
• Happy Father’s Day to all our amazing CrossFit Dads! Here is a special video for you
  

Alan Lynch wants you to check out this charity event

On March 6th, 2013 3 1/2 year old Cameron King was diagnosed with Acute Myeloid Leukemia. Cameron has so far undergone 4 rounds of chemotherapy at Memorial Sloan Kettering Hospital in NYC with many more treatments on the horizon. Cameron’s parents, Eve and Christopher King , were recently told that Cameron needs a bone marrow transplant. After weeks of searching, a donor was found and Cami is awaiting final tests and a green light to receive the transplant.
On Sunday, June 23rd we are running, walking, and partying to raise money to offset Cameron’s medical bills and hope you will, too… Read more and sign up here!
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Graham Holmberg in 2013
The Power Of The Crowd with Rich Froning
New Study Finds It Is Impossible To Lose Weight, No One Has Ever Done It, And Those Who Are Trying Should Give Up

For Time:
Row 1000m
75 Kettlebell Swings, heavy
50 Toes to Bar
25 Dumbbell Thrusters, heavy
Run 800m

Post time and Rx to comments.

Ryan goes Overhead

• Want something to do tonight? Theres still room for Radhika Vaz’s one woman show, Unladylike: The Pitfalls of propriety happening tonight at the gym

Massage By Inka

Sip For The Sea

What do sustainable seafood, 20 top chefs, Ariel Kalishman, The Wildlife Conservation Society, Hurricane
Sandy relief Brian Scott and The Hess Collection winery have in common?

One great night to help rebuild the NY Aquarium!

Ariel’s company Sea to Table and Brian’s company The Hess Collection have teamed up with the Wildlife Conservation Society and created a food and wine pairing event which will raise funds specifically for NY’s only Aquarium in Coney Island.  The Aquarium has just partially reopened after being severely damaged during hurricane sandy.

On Thursday September 12th, 20 of NY’s best chefs will be pairing sustainable sea to table and farm to table dishes with with sustainable wines from the Hess portfolio at The Central Park Zoo.
How can you help you say?

Brian is looking for a graphic designer to help put together the program that evening. If you would be interested in donating your efforts for a great cause, 2 VIP passes (valued at $500 ea) and some wine, please send Brian a note: bscott(at)hesscollection.com He can give you all the details.

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3 Steps To Fix A Broken Diet Precision Nutrition

Radhika Vaz Performing for Charity at CFSBK This Saturday!

You may have seen Radhika Vaz around; she tends to hang about the lifting platforms but is occasionally known to stray. The people who have suffered her most are members of Coach Fishers strength intensive program, she clings to that class like her life depends on it and we hear that she will not shut up between lifts.
And so we have decided to give her an opportunity to speak uninterrupted for just one hour on JUNE 15 @ 8PM when she will perform her one-woman comedy show for CFSBK members and friends.
Radhika’s show has sold out shows in New York, LA, and several Indian cities that white people have not heard of. Except for Dave Turnbull who has heard of everything.

Unladylike: The Pitfalls of propriety.
Some women just don’t have the heart, mind or body to be a lady. Presenting one woman’s struggle to achieve propriety from adolescence to about now.

Written and performed by Radhika Vaz, directed and developed by Brock Savage.

“…the Indian Wanda Sykes…” The Huffington Post.
“Vaz looks like an angel but is a rebel in disguise.” Time Out Mumbai.

For tickets. $10 per ticket at the door or online here.

All proceeds benefit Women’s Education Project so they may continue to develop resource centers for young women from the poorest families in India to succeed in higher education.

Just so you know $250 sends one woman to college for a year. That means just TWO tickets pay for ONE full month of school. It also means you will have fans in India. For more information email radhikavaz(AT)gmail.com OR cfsbkinfo(AT)gmail.com

Born This Way

Coach Nick’s brother Josh edited a documentary called “Born This Way” that will be screened at the Human Rights Film Festival on Friday, June 21st (9:15 PM), and Saturday, June 22nd (7:00 PM). The film, which provides “intimate access to the lives of four young gay Cameroonians…steps outside the genre of activist filmmaking and offers a vivid and poetic portrait of day-to-day life in modern Africa. Lyrical imagery, devastating homophobia, the influence of western culture and a hidden-camera courtroom drama mysteriously coalesce into a story of what is possible in the global fight for equality.” Check out the trailer and get your tix here!
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Beer & Biodiversity
The Final Nail In The Cardio Coffin TNation