Back Squat 1-1-1
Press 1-1-1
Deadlift 1-1-1

This is a CrossFit style powerlifting meet in which you have three attempts to find a 1 rep max in each lift listed. Your CrossFit Total is the sum the highest successful lift in each section. For a detailed explanation on the event and standards for each movement, please read Mark Rippetoe’s CFT overview here.  To see how you rank, check out these strength standards.

Don’t forget to show up during your scheduled sessions. If you haven’t registered yet, there are plenty of spots left in the 8:00 and 12:30 slots.

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Compare to 12.11.11

Coach Laurel and Max

CFSBK LGBT WOD Today!

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After Stonewall

3 Rounds For Time of:
Run 400m
21 Kettlebell Swings 24k/16k
12 Kipping Pull-Ups

Post time and Rx to comments.
compare to 10.13.12

Cassie Xu getting her front rack position ready during standardized warm-ups

• Don’t forget to sign up for your CrossFit Total session tomorrow on the google doc. Also, please read yesterday’s post about what the Total is and what to expect.
• Happy Baby shower to Malcolm and Coach Laurel! They’ll be celebrating the upcoming birth of their first child at the gym this afternoon!
• Due to the LGBT WOD, we will not be hosting Teaser Class tomorrow.

Nike Casting Call

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“OPT” does the first recorded sub 7 minute men’s “Helen” in 2008
The Psychology of Motivation Explained (in under 300 words) PSYBLOG
John Merritt Can Carve Almost Anything Out of a Single Piece of Wood Colossal

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.

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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!