Fitness: 3×5 across
Leave room to go up over the next 6 weeks

Performance: 5/3/1 “5 week“
65%x5, 75%x5, 85%x5+

or 70%x3x3

Add 5-10 lbs to your Training Max from last cycle.

Post loads to comments.
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4 Rounds For Max Reps of:
1:00 Max Reps Games Standard Box Jumps 24″/20″
1:00 Max Reps Kettlebell Swings 24kg/20kg
1:00 Rest

Post total reps and Rx to comments.

Cliff on Dumbbell Thrusters

Dumbbell Thrusters

The Thruster is a common CrossFit exercise that requires you to squat below parallel with a load on your shoulders then thrust it overhead in one fluid movement. It’s commonly used as a potent conditioning tool and less commonly used as a strength developer. While more total weight can be moved with a barbell, mobility limitations can make it very uncomfortable for many people to rack the barbell on their shoulders.  If you have a really hard time keeping your elbows up as you descend and find the movement stressful on your wrists, Dumbbell Thrusters are probably going to be your best bet.  Dumbbells also require more shoulder stability and are excellent at developing muscle symmetry and stability. 
A common issue with dumbbell thrusters is that as you fatigue your weaker side may begin to collapse inwards at the rack position or fail to lock out overhead. Often the dumbbell will begin to drop toward your chest during the ascent and then barely make it to lock out.  This is a clear indication that you’ve got underdeveloped external rotators in your shoulder.  To get through the workout, you’ll have to either slow down significantly or reduce the weight of your dumbbells.  Trying to gut through a collapsing rack support is ill advised as it could put excessive stress on the soft tissue in and around your shoulder. When working with dumbbells, take the time to go through your bracing strategy, get active in your lats, shoulders and grip and WORK to keep the dumbbells exactly where you want them to be. 

Dumbbells tell no lies.
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Do you hate/love or are indifferent towards Dumbbell work?
Miranda Oldroyd Does a Dumbbell Thruster/GHD WOD

Family AR Time with Kate and Baxter

• Best of luck to Kenji Summers who will be moving out to Powder Mountain in Eden, Utah. Kenji will be living in the Summit Community with other young and forward thing entrepreneurs to help accelerate his Passport Project buisness as well as participating in community development at Summit. Awesome!
• Happy Birthday, Jason M!

CSA Recipes!

Not sure what to do with your most recent haul from Sol Flower Farm? Check out Michele K’s recipe and food blog, The Daily Paleo

CFSBK Rowathalon

SBK is sending a team of eight to compete this Sunday at a rowathon at Reebok CrossFit Fifth Avenue to support the Emergency and Trauma Fund at Boston’s Children’s Hospital, where some victims of the Boston bombing were treated. “Rowathon” – sounds fun, right? That’s 42,195m of pure joy on the erg. Each athlete will row 5000m consecutively, and then roll over into a pool of her sweat to make way for the next victim. And all the action will be projected on a virtual river on a big screen! So come and cheer on our rowers – doors open at 8:30AM – and please donate to this cause here
Mike Creamer, a coach at Reebok CrossFit Fifth Avenue, is the organizer of the event. Be sure to list CFSBK as your affliate.

Adele Myers

*Monte suffered a knee injury playing soccer and had to pull out of this event. (Get well soon, Monte!). If you’re interested in jumping in please contact Nick(AT)CrossFitSouthBrooklyn.com. We need folks asap and could use a rower under 165lbs if possible.
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Scientists Unlock Mystery in Evolution of Pitchers NYT

Fitness: Hip Power Snatch + Overhead Squat
Work on a tight start and end positions, fast barbell and controlled OHS

Performance: Hang Power Snatch + Hang Snatch
Focus on an explosive extension on the power snatch, then coupling that same extension with an aggressive pull under for the second movement.

We recommend doing these MWODs before class. ESPECIALLY if you’re not an overhead squat ninja.
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Press 

Fitness: 3×5 across
Leave room to go up over the next 6 weeks

Performance: 5/3/1 “5 week“
65%x5, 75%x5, 85%x5+

Add 5 lbs to your Training Max from last cycle.

Post loads to comments.
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Christine Gets Her Deadlift On!

• Happy Birthdays to: Stella Z, BAZ, Kevin R and Mike B
• Recently Coach Nick’s college rowing coach, Harry Parker passed away. Check out this video to see the man that helped make Nick and many others Olympic level athletes.
  

Spartan Race Raffle Extension

You may have noticed that we’ve got a raffle going on at the Front Desk. Any CFSBKer can enter for free to win a comped admission to any Reebok Spartan Race in the continental United States. That includes the one several CFSBKers have signed up for on 5/31/14.
Take a red ticket and print your name and email address on it. The winner will be chosen this Friday, June 28th and announced on the blog Saturday. Thanks to Coach Melo for setting this up!
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Train Like A Champion: Technique, Habits and Positivity Cathletics

Fitness: 3×5 across
Leave room to go up over the next 6 weeks

Performance: 5/3/1 “5 week“
65%x5, 75%x5, 85%x5+

Add 5-10 lbs to your Training Max from last cycle.

Post loads to comments.
e1/12
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As Many Rounds As Possible In 8 Minutes Of:
10 Dumbbell Split Cleans, Alternating legs
150m Row

Go hard on the row and take your time bracing and executing every split clean. Go as heavy as you can organize well. After the workout, cash out with 2:00 in couch stretch each side.

Post load and rounds completed to comments.

Yoga With Whitney Hubbard

Whitney will be teaching at Mala Yoga soon. Check out the details below if you want to get your OM on with one of CFSBK’s finest.

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Ménage à Trois Radio with a special CFSBK guest…

This Cycle’s Standardized Warm-Ups

Here are the next two standardized warm-ups for the current cycle. They’re very similar to the previous rotation with some minor tweaks and positional emphasis built in.

Warm-Up 1
3 Rounds NFT of:
12 Overhead Squats 2-2-2 Tempo
10 Push-Ups 2-1-2 Tempo
8 Ring Rows 2-2-2 Tempo

Squats: Focus on creating as much torque and tension in your body, especially at the bottom of the squat. 2-2-2 means two seconds on the way down, two second hold at the bottom and then a two second ascent. If a PVC is easy, scale up to a barbell. If you’re no where near overhead squatting a barbell and even a PVC proves nearly impossible to hold overhead, consider grabbing a barbell (not a PVC) and working your Front Squat rack position instead. That being said, you’ll need to work your overhead position with mobilizations before and after class every day.
Want to learn way too much about the OHS? click here.

Push-Ups: Before every descent, make sure to squeeze your butt, belly and create some torque at your shoulders. The bottom position is only held for one second and should be active as possible.  A simply way to organize yourself is to imagine your belly button being the last thing to touch the floor and the first thing to leave the ground on the way up. Don’t rush these and ask a coach to put a plate on your back if you’d like to scale them up.

Ring Rows: Same old ring row, but using the 2-2-2 tempo allows you to develop the finished position with your shoulders back and a hollow body position. When your elbows are extended, keep the squeeze in your upper back, don’t go soft in the shoulders when you’re at the bottom position.

Warm-Up 2
3 Rounds NFT of:
:20 Static Hollow Hold
20 Reverse Lunges
5 Pull-Ups or Chin-Ups with a :02 hold at the top

Hollow Hold: We are starting on the floor with your arms overhead. Start by going through your basic bracing strategy, then picking up the head and shoulders with the arms overhead followed by raising your legs (with straight knees) until your lower back presses against the floor. To see a video of this, click here. If your lower back is not pressed into the ground, you’re blowing it.

Reverse Lunges: Alternate legs until you get to 20 or go 10 on one side then switch. We recommend loading this movement with a bumper plate or dumbbells if the bodyweight version is easy.

Pull-Ups or Chin-Ups:  With the emphasis on holding the top and finishing with a neutral head position, you stand to make the most improvements in your overall performance by getting this right.  At the top, your elbows should be pulled down and back and you should be looking across the room, not up at the ceiling. Scale your assist so that you can get the bar in line with your clavicle, not your chin reaching over. I can’t emphasize how much getting better at the last few inches will make your pull-ups that much easier in the long run.

If you do nothing else today, watch this video to understand this position.
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What’s the most painful mobilization you’ve experienced in the last month or so?