Lauren Borducci Hang Squat Cleans 123 (over body weight) like a BOSS

• Want to see even more CFSBK? Check out our Flickr Page updated regularly with shots from around the gym!

Upcoming Lifting Schedule

Below is the next lifting cycle schedule for the upcoming 6 weeks starting Monday.  Performance will be working Wendler on their slow lifts and Fitness will be following a linear progression.

Monday: Bench Press
Tuesday:
Wednesday: Back Squat
Thursday: Snatch + Press
Friday:
Saturday: Back Squat
Sunday: Deadlift

With us on the tail end of back off week reaching towards the new cycle, we’d love to hear what you guys thought about the previous 8 weeks.  Any feedback on the lifting, conditioning, standardized warm-ups, crush and back off week (so far) programming would be appreciated!

Movie Night Tonight!

When: Tonight, movie STARTS at 8:15pm
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“. 

CFSBK will be providing free beer for the event, all are welcome to bring their own alchohol as well as 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.

________________
Rich Froning: Getting Recognized CrossFit
Chris Spealer Does “Chunky Diane”
Hand Balancing Practice

On the coaches count, work technique on the following complex: Hang Power Snatch + Overhead Squat + Hang Squat Snatch

Focus on a tight set up position, speed through the middle and a balanced and stable recieving position.

Post loads to comments.
_______________

3 Rounds or 16 minutes NFRs of:
Row 30/25 Calories
3-8 Chin-Ups (add weight if needed)
12 Perfect Burpees

Attention CSA Members: Come see where your meat and veggies come from! Meet your farmer! Feast on farm fresh delights and do an optional WOD ON THE FARM.  Click to enarge poster and check out the event page for more details.

• Welcome new affiliate, CrossFit Columbia Street! They are having a grand opening party this Saturday if you’d like to check them out. Details here.
• Happy Birthday Michele!
• RXNetworking is hosting a professional networking event in the city for folks who are CrossFitters. Check it out!

Come See Andy Rock For Charity

My band, THE VITAL MIGHT, is playing at Branded Saloon in Prospect Heights this Saturday night.  All of the proceeds from our shows this weekend (in Boston, NH, & Brooklyn) are going to the family of Chris Palmer, a NH firefighter who lost his battle with cancer this year.  

Fitness Fad, CFSBK

Peter Kotch did a 6 week stint at CFSBK for 7 part article series on what CrossFit is all about.  Check out his trip through Foundations and into Group Classes. Perhaps his experiences mirror your own as a CrossFit Newb. These articles went live months ago but we’re just hearing about them now!  Check it out.

The Active Times: CrossFit
_________________
How your Myostatin expression controls the amount of muscle you’re genetically able to put on
British commentator has no idea how to call baseball game

Work up to a heavy 5 on the pause squat.

Your partner will give you the “Lift” command on every rep. The point of a paused squat is to develop some strength in the bottom position by spending a bit longer ther. Work on your organization and trouble shoot any issues you might be having.

Post loads to comments.
____________________

3 Rounds NFT of:
20 Wall Ball Shots
1 Farmer’s Carry
20 Weighted Sit-Ups

Post loads to comments.

Congratulations to Coach Laurel and Malcolm on the birth of their first son, Max! 7lbs, 8oz

• Veggie CSA Delivery today! Please come with a bag to pick up your produce between 6 and 8:30pm!
• CFSBK Movie Night Commeth! Check out the event page for details on our screening of Wet Hot American Summer this Friday night! Movie will start at 8:15pm, please arrive around 8pm. In the meantime, you can watch Paul Rudd clean up his mess
• Best of luck to Joe Fabiani who will be leaving us for new horizons in Califorina!
  “Thank you Jess and David — you guys and the rest of the team have created a very special place in CFSBK.  I will miss it, and will be sure to come by when I visit the area. I plan to keep up with CrossFit at CrossFit Merge in Glendale, CA” -Fab

Inc Magazine at CFSBK Today at noon

Inc Magazine is doing a story on the business of CrossFit and will be shooting video for the online segment of the piece today during the 12pm Group Class. If you don’t want to be on film, please let us know 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!

Hiring Front Desk Staff

CFSBK is looking for new talent to staff the front desk on mornings, afternoons and evenings.  Responsibilities include handling inquires from walk-ins, managing basic membership issues, light cleaning/organization and other miscellaneous duties. Ideally, we’d like to hire from within so that candidates are already familiar with CrossFit and CFSBK but are open to talk to new folks if they’ve got good people skills and are committed to joining the gym.  On top of an hourly wage, FD staff will also receive a comped membership. We are looking for people who can devote at least 2-4 days of their week to FD and can commit to 6 months of work with us barring extenuating circumstances.

Please email info(AT)CrossFitSouthBrooklyn.com to inquire.
________________
A CEO’s Stable Regimen Without the Horses WSJ
Is Math a Feature of the Universe or a Feature of Human Creation?

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.
________________
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.
__________________

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!
__________________________
Do You Pee During Workouts? CrossFit