Bethany’s Mother’s Day CrossFit Total
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Report: Americans Receive Majority Of Vitamins Through Hair
Pull-Ups! CrossFit Merge
Eye Work as Active Recovery Begin To Dig
Katie Hogan Asks Why Compete in CrossFit Rx Review
Press
Fitness: 3×5 Across
Perform your fourth 3×5 of Pressing for the cycle. Add 5lbs from last week’s weight.
Performance: 5/3/1 (5 week)
65%x5
75%x5
85%x5+
Add 2-10 lbs to your Training Max, based on how many reps you got on the rep outs.
For instance if you got 12 on the 5 week, 9 on the 3 week, and 5 on the 1 week you consider making a 5-10 lb jump on your Training Max. If you got fewer then consider making a smaller jump and trying to beat your rep-outs.
Post loads to comments.
Press e4/6
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As Many Rounds As Possible In 5 minutes of:
7 Push Presses, 135/95
7 Kipping Pull Ups or 7 Chest to Bar Jumping Pull-Ups
Post time and Rx to comments.
Rickke, how do you feel after Active Recovery Class??
Simon wants to get you a new Job
My friend, Sky Gellatly, is looking to hire an Account Director to lead Team Epiphany’s social media accounts with Nike Women. It’s a pretty incredible position which speaks for itself. Info below. Sky can be reached at sky(AT)teamepiphany.com – Simon I
Here’s a job description.
+++
Account Director, Social Media
In this role, you’ll be working hand-in-hand with our client’s social media community managers and category directors. As a client-facing Account Director, you’ll not only lead our writers and producers on the agency side, crafting original content and creating monthly social media publishing calendars, but you’ll also have the opportunity to weigh-in on top-level strategy with brand-side category directors. This position will allow you to work across all social platforms: Facebook, Twitter, Instagram, Tumblr, Pinterest, YouTube—and any other emerging platforms in the future; you will also collaborate with the e-commerce team on melding social media publishing with strategic e-commerce amplification.
As an Account Director, you’ll lead the charge on client-facing daily, weekly, and Quarterly Brand Reports (QBRs), ensure that our team is rooting its creative suggestions in sound performance metrics and logic, and collaborate with our agency’s Creative Department to produce compelling assets for our clients. As our category lead, you’ll also have the ability to top-edit all original copy before being sent to the client, and collaborate with our agency partners on shaping the division as a team leader.
Most excitingly, as our client has just completed the creation of a new holistic brand plan, you’ll be on the ground with the Global and North American teams as this plan first unfolds.
As our client has offices in both coasts, there is amply opportunity to co-create with the client in all of their offices. Travel to work with the client will likely be between 25-33% of your time. Team Epiphany has a multitude of other clients, and where and when possible, you’ll have the opportunity to work on other client work that peaks your interest, and that your unique skill set is best engineered for.
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Congratulations to everyone who participated in yesterday’s CrossFit Total. Lots of big PR’s in the house! Post your results to comments!
Deadlift
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
Back Squat
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
Rest Day
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
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