Fitness: 1×5 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.

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For Time:
400 Meter Run
20 Toes to Bars
20 Burpees
20 Overhead Squats, 95/65
20 Burpees
20 Toes to Bars
400 Meter Run

Post time and Rx to comments.

Coaches Melo and Lady Fox take a capri sun break

CFSBK Rowathalon Today!

SBK is sending a team of eight to compete tpday 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
Aaron Soules

Good Luck Team CFSBK!
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How To Get Better At Rowing CrossFit Rowing

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…