Serene and I took some time away from our feminist philosophy conference & did a pretty difficult Snatch WOD at CrossFit Bergen. CFSBK was a famous gym to one of the coaches who’s coming to NY in July & will definitely attend a class. Here’s a funny photo of us. – Danae

• Happy Belated Birthday Ellie June Myers!
• Coach Nick is looking for a male rower under 165lbs who would be interested in particpating on team CFSBK for Reebok CrossFit 5th Avenues Row For Boston fundraiser. Please email Nick(AT)CrossFitSouthBrooklyn.com if you’re interested.

CrossFit Total Details

This Sunday we’ll be running four CrossFit Total sessions. Each session will be 90 minutes long to accomodate the warm-up and lifting time. To familiarize yourself with the event, please read Mark Rippetoe’s official write up on the CrossFit Total here.

Schedule
We’ll be running 90 minute sessions at 8:00am, 9:30am, 11:00am and 12:30pm. Please sign up for a session on this google doc so that we can distribute athletes evenly throughout.  If you can’t make the Total on Sunday, you can make it up at open gym on Friday or Sunday. We will NOT be allowing people to Total on Tuesday or any other Group Class times.

What to Expect
You’re expected to get there early and do a DIY warm-up and movement prep. The actual 90 minute session will look like this:

• Intro (what is a CFT, movement standards demo, and spotting): 10min
• Squat 1-1-1: 35min
• Press 1-1-1: 20min
• Deadlift 1-1-1: 20min

Ring Strength Class

Join guest Gymnastics Coach Ken H. as he takes you through 4 weeks of gymnastics strength training with an emphasis on developing a rudimentary ring routine and Crossfit strength movements.  Each class will include a proper warm-up, stretching and then use both isometric and dynamic strength exercises to develop: core strength while learning transitions on the rings, levers, muscle-ups and planches.  Students will also have strength and flexibility assignments to do on the outside of class. 

Ring Strength Class Dates and Times:
Saturdays from 2:00pm – 3:00pm
6/8, 6/15, 6/22, 6/29

Ken Haller’s Bio
Ken was a nationally competitive gymnast in Newton, MA and at the University of Michigan. After graduating, Ken coached for eight years at Capital Gymnastics in Northern Virginia where he coached regional and national champions. His students have gone on to be NCAA champions and members of Cirque du Soliel. In searching for an activity to replace gymnastics, Ken filled the void with rock climbing and yoga for the past ten years and recently found CrossFit to round out his training.
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Preparing to 1RM Chris Fox
Getting Ready to Squat Margie Lempert
Heavy: A Response Margie Lempert
Dude, Where’s My 1RM? Jeremy Fisher

Fitness: 75%x5x2
(75% of last week’s working weight)

Performance: 40%x5, 50%x5, 60%x5

Power Clean

2 reps EMOTM for 10 minutes
Perform 2 reps OTM at 80-90% of heaviest load used (successfully) this cycle.

Post loads to comments.
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For Time:
100 Sit-Ups

Jay Reingold Gets his Murph On

Happy Birthday to the “Swan”, Ellie June Myers!!

New Equipment Ordered

2 new Indy Squat stands
More HG Snap Collars
Red Voodoo Bands
MobilityWOD Gemini Roller
2 more Trigger Point Grid Rollers
3 new 20″ plyo boxes
Magic Carpet Sled + Attachments
MobilityWOD Posters

Tough Titsday Powerlifting Meet IV

To the ladies of CFSBK:
We are hosting our fourth 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: SBK women who have been attending group classes for at least 3 months

How much: $25 Includes participation
Bonus: Celebrate post meet with your fellow lifters and friends. Drinks on us!
25 spots available. Registration deadline is July 7, 2013. 
Register Here!

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.

There will be 4 weight classes:
Pixies: Under 125
Ladies: 126-140
Dames: 141-155
Broads: Over 156
In the event of a tie, lowest weight wins.
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Third Place CrossFit Games
Broflex, Dan Bailey Is Ready CrossFit Games

Fitness: 75%x5x2
(75% of last week’s working weight)

Performance: 40%x5, 50%x5, 60%x5

Post loads to comments.
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In teams of 3 with one partner working at a time. row as many meters as possible in 20 minutes. Use one C2. No partner can row more than 500m at a time.

Post total meters to comments.

The Mobility Cert Participants

MEAT, VEG and EGG CSA PICKUP is TODAY!

Kelly Starrett talking 1st rib and cervical spine mechanics during the CFSBK Coaches private seminar yesterday

• Farewell to Jennifer Nelson who had her last class at CFSBK yesterday before moving out of state. You’ll be missed, “Jenny”!
• Happy belated birthdays to Whitney Hubbard and Kiki Proctor!

Radhika Vaz Performing at CFSBK!

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

MEAT, VEG and EGG CSA PICKUP TOMORROW!

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Women’s event 7 (Rope Climb, Squat Clean) at the 2013 North Central Regional featuring Elizabeth Akinwale
CrossFit becoming the Next Great Spectator Sport Forbes
Setting Records in Big Sky: Froning and Bailey

Fitness: Heavy 5
Work up to a heavy set of 5. This should be about 5-15lbs heavier than last week.

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

Press

Fitness: 75%x5x2
(75% of last week’s working weight)

Performance: 40%x5, 50%x5, 60%x5

Post loads to comments.
DL e6/6, Press Deload
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For Time:
Run 400m
Then, 10-9-8-7-6-5-4-3-2-1 reps of:
Kettlebell Swing
Push Up
then, Run 400m

Post time and Rx to comments.

Congratulations to Coaches Jeremy and Margie On Their Engagement!

CFSBK LGBT WOD Details

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Why Do We Drive On The Right?