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+

We are doing a rep out today on the deadlift. Any loss of position terminates the set.

Post loads to comments.
Press e3/6
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In Teams of 2, complete AMRAP in 12 minutes of:
15 Wall Ball 20/10, 14/9
30 Double Unders

Post rounds, partner and Rx to comments.

Fresh air and Chest to Bar Pull-Ups

• There is no Teaser class today
• Happy Mother’s Day to all our amazing CFSBK moms! We love you!

Happy Mother’s day to all our CFSBK Moms 🙂

Strength Cycle CrossFit Total Today

Starting around 1:15pm the CFSBK Strength Cyclers will be taking on the CrossFit Total to see how the past 8 weeks of training have paid off. If you love watching people lift heavy weights, come check this event out!  Lifting should go until about 4:30 or so and then folks will head out to Root Hill Burger. All are welcome to attend! The CrossFit Total consists of three attempts at 1RMs in the following lifts: Back Squat, Press and Deadlift

The lifters:
Radhika V, Bev W, David T, Bethany E, Mckensey S, Rahsaan C, Dan N, Brandon C, Corbett M, Colin C, Gina C, Aileen H, Stephanie H, Matt I, Sameer P, Thibault C, Lauren H, Nick P, Clare D, Kabir S, Amanda M, Dave B

Instagram Roll Call!

Are you on Instagram?? If so CFSBK wants to follow you! Post your name to comments and we’ll follow you, or you can check us out at crossfitsouthbrooklyn. Maybe you’ll find some gym friends on there too!
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Dark Matter: The Matter we can’t see
This Dog is better at board sports than you
CrossFit Games Update Show, May 10th

Fitness: 3×5 Across
Add 5lbs from your last exposure.

Performance: 5/3/1 (1 week) or 70%x3x3
75%x5
85%x3
95%x1+

Post loads to comments.
Squat e5/12
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For Time:
20 Thrusters 115/75
20 KB Swings 53/35
20 Burpees
20 Calories Rowed
270m Run

Post time and Rx to comments.

Chiropractic and ART Body Work
Got some issues with your tissues?  Sore shoulder? Funky Hip? Come see Dr. Jason Fidler on Saturday and Friday nights at CFSBK to get an assesment and some body work done on yourself.  To learn more about these services and Dr. Fidler’s background, click here

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Snooze Button Time Traveler Sets Coordinates For 5 Minutes Into The Future

Mother, CrossFitter, TFBA… Charlotte K

Strength Cycle CrossFit Total This Sunday

This Sunday starting around 1:15pm the CFSBK Strength Cyclers will be taking on the CrossFit Total to see how the past 8 weeks of training have paid off. If you love watching people lift heavy weights, come check this event out!  Lifting should go until about 4:30 or so and then folks will head out to Root Hill Burger. All are welcome to attend! The CrossFit Total consists of three attempts at 1RMs in the following lifts: Back Squat, Press and Deadlift

The lifters:
Radhika V, Bev W, David T, Bethany E, Mckensey S, Rahsaan C, Dan N, Brandon C, Corbett M, Colin C, Gina C, Aileen H, Stephanie H, Matt I, Sameer P, Thibault C, Lauren H, Nick P, Clare D, Kabir S, Amanda M, Dave B

Murph Day!

This year we’ll be holding Murph Day on Monday, May 27th during the morning and afternoon. All are welcome to come throw down!  We also need some volunteer grillers to help out cooking copious amounts of meat provided by the gym.  If you’re interested please email David(at)CrossFitSouthBrooklyn.com. The WOD as Rx’d is detailed below for all newer folks not familiar with “Murph”. As always there will be scaling options. Also, look forward to special limited run “Murph” shirts day of!

“Murph”
For Time:
Run 1 Mile
100 Pull-Ups
200 Push-Ups
300 Squats
Run 1 Mile

Partition the Pull-ups, Push-ups and Squats however you’d like. Start and end with the run. If you’ve got a 20lb vest or body armour, wear it.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

Have you done “Murph” before? Any thoughts going into this year?
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The observable Universe vs The whole universe
Richard Feyman on Curiosity
Niel deGrasse Tyson on Sir Isaac Newton

Fitness: 3×5 Across
Perform your third 3×5 of Bench Pressing for the cycle. Add 5-10lbs from last week’s exposure.

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

Post loads to comments.
Bench Press e3/6
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Power Clean

Perform 2 Reps on the minute for 10 minutes.
Today’s reps should be heavy but crisp. Make sure every bar is racked correctly before fully recovering. Go heavier than last week

Post loads to comments.
Power Clean e3/6

Cute Overload: Zach gets his Down Dog on during Active Recovery class

Noor Writes about Tough Titsday

Check out Noor A’s great write up on the events of the last few days:
CrossFit, Women and “Tough Titsday”: A Woman’s Perspective

LGBT NYC Workout RSVP

LGBT NYC CF is a growing network of LGBT (lesbian, gay, bisexual, transgender) Crossfitters in NYC. We come together to workout and to promote greater visibility of LGBT people in the Crossfit community. 

Related reading – Crossfit Homophobia: One Does Not Have Time for Such Affairs

Do you like cooking and helping people?

The House is located on the Upper East Side, on 73rd between 1st and York. We usually have a wait-list of volunteers, but we still need about 7-10 more people this Saturday (5/11) from 4:30-8:30 pm. Email me ASAP at katharinereece(at)gmail.com if you’re interested. You’ll get an email in a couple days with more info.

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Mindfulness with Jon Kabat-Zinn
EPA Plan To Clean Up Gowanus Meets Local Resistance

Fitness: 3×5 Across
Add 5lbs from last weeks Squats!

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

Post loads to comments.
Squat e4/12
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4 Rounds NFT:
400m Run
8e Front Rack Barbell Reverse Lunges
4 Weighted Chin-Ups

Post loads to comments.

The Calaveras at Red Hook Feild

CFSBK Calaveras go 3-1

The Calaveras of SBK decided to honor Marian Lai’s AOTM award by thoroughly dominating the Dirt Dawgs. The final score was 28-5. A snappy double play turned by Bob Semmens & DMak was a major defensive highlight, easily the best of the year.  Ellie Myers, made her return to the ball field with 2 hits. Andrew Migdail, arrived late then laced a single in to centerfield. The 5th inning ended with back to back to back home runs from McDowell, Coach Melo and DH3. Noble Nolan and PR hit the ball hard and played solid defense.   Shawna & Kristin added RBI line drives, and the Foxes did what the foxes do; Look good, score runs, and ensure that tacos will be consumed post game. Ben Whitney played gold glove calibur 1st base.  KMo managed the book and made sure the ship sailed straight. The only negative in the game was that Scott Jackson flew out to left making the back to back to back to back HR dream a fantasy. Inka donning eye black for the first time had 2 base hits before retiring for the evening, In all, an impressive outing. The Calaveras improved to 3-1 on the season.  Next game is Monday 5/13 at 6:15pm at the Red Hook baseball fields.

Write up by:DH3
Photo by: Rebecca

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Johanna Quaas was born in 1925 and might be stronger than you
A spectacular view of the Earth rising over the moon from Japanese lunar orbiter Kaguya
3D printed exoskeleton gives two-year-old ability to move her arms