5 Rounds for time
2 Deadlifts 315/225
3 HSPU
4 C2B Pull Ups
5 Burpees
*10 min cap

Scaling Options will be available.  In it’s best capacity this is a ‘Fast & Furious’ 3-5 minute WOD. Cap is 10 minutes.

Post time and Rx to comments.

Marian L. (hand)walking the Red Carpet in L.A.!

There is no Active Recovery class today.  Tomorrow’s free Teaser Class is also canceled.

Memorial Day Murph is 2 days away!

As always, we’ll be doing “Murph” and then finishing off with some Beers and BBQ! The gym is providing steaks, sausages, beer and buns. 

What should you bring?  Your family, friends and a side dish or some beverages so that everyone can eat their fill. 

Please let us know you’re coming and what you’re bringing by posting to comments Here!

Book Club Reminder

This Month’s CFSBK Book Club book is…. “A Visit From The Goon Squad” by Jennifer Egan.

Jennifer Egan’s spellbinding interlocking narratives circle the lives of Bennie Salazar, an aging former punk rocker and record executive, and Sasha, the passionate, troubled young woman he employs. Although Bennie and Sasha never discover each other’s pasts, the reader does, in intimate detail, along with the secret lives of a host of other characters whose paths intersect with theirs, over many years, in locales as varied as New York, San Francisco, Naples, and Africa.

The discussion meet up will be on Sunday, June 3 at 5pm. 
___________________
How Do Astronauts Lift Weights in Space? Outside Mag
You Thought You Did Well During Your Wendler Rep-Outs? YouTube
Earn Your Carbs Talk to Me Johnnie

Joy showing us that there’s no rest for the Injured.

Happy Birthday Asta F.!
Happy Belated Birthday Levi!

Due to the Holiday Weekend, Saturday’s Active Recovery and Sunday’s Teaser Class have been canceled!

Memorial Day Murph is 3 days away…..

2012 CrossFit North East Regionals start today!

Good luck to our Captain David O. this weekend who is at Reebok Headquarters in Canton, MA acting as Competition Director for the North East Regionals!  Check out this week’s Regional Preview Video to see who to watch out for. 

The Wrong Bin Free Screening

In The Wrong Bin, Emmy nominated filmmaker (and fellow CFSBKer!) Krishnan Vasudevan, exposes the ever-increasing environmental and economical costs New York City incurs when its residents recycle poorly. Since 2002, when the city closed the Fresh Kills landfill and began sending all of its trash out of state, the city’s annual land filling bill has doubled from $600 million to $1.3 billion a year. This amount could be drastically decreased, however, because nearly 36% of the 2 million tons NYC sends to land fills each year is recyclable.

Featuring interviews with experts in the field, The Wrong Bin reveals many issues revolving around the poor recycling habits of NYC residents, the people those bad recycling habits really affect, and why it is necessary for NYC to get better at recycling as a whole.

When: Tonight, Friday at 7pm.
Where: Two Moon Art House and Cafe in Park Slope
For more info and to RSVP click HERE!

How many cups of coffee or tea do you drink a day?  How does too much/too little of it affect you?
______________________
Guts, What’s Going on Inside Us Radiolab.org
Everything You Need to Know About Coffee Precision Nutrition
I’ll Have My Coffee Facts with a Splash of Pictures Please The Oatmeal

As Many Rounds As Possible In 20 Minutes Of:
Run 400 meters
12 Hang Squat Cleans, 135/95#
12 Burpees

When coming off the ground, the Hang Squat Clean must come to a fully extended position before coming back down to start the clean. If your legs are fried from “Hammer” and “Morrison” you can sub Hang Power Cleans instead
Burpees are strict, loss of midline will be no repped.

Post rounds and Rx to comments.

Two thumbs up for Running!

How Does it Feel To Have Succeeded?

Murph is 4 days away!

Mark your calendars! Memorial Day Murph is happening this Monday, May 28th. As always, we’ll be doing “Murph” and then finishing off with some Beers and BBQ! The gym is providing steaks, sausages, beer and buns. 

What should you bring?  Your family, friends and a side dish or some beverages so that everyone can eat their fill. 

Please let us know you’re coming and what you’re bringing by posting to comments Here!

Dr. Jason Fidler

Biography
Dr. Jason Fidler has been serving members of Crossfit South Brooklyn as well as other members of the Crossfit community for over 3 years. He was trained at New York Chiropractic College not just in the art of medicine but also by Crossfit Level 1 trainers, who eventually opened up Crossfit Asheville in N.C. (http://www.crossfitasheville.com/coaches/)  He is schooled in the functional movements that crossfitters routinely perform, their commonly associated training injuries ( (shoulders, hip flexors and wrists) and the most effective forms of treatment. He has gained critical insight into practice management by working at two highly regarded boutique rehab clinics in NYC.
 
Dr. Fidler has held full spine Active Release and Kinesio taping certifications, two very effective sought-after treatment protocols, since 2006. As a former collegiate athlete and personal trainer himself, Dr. Fidler is a regular physician at all of the NYC endurance races and Crossfit competitions. Additionally, Dr. Fidler has undergone training in Elite Sports Science at the Lake Placid Olympic Facility. This has helped add to his skill set further instruction for athletes in neuromuscular re-education to prevent future injury. Consider MobilityWOD with a manual therapy edge. For patients with serious disc herniations looking for relief while avoiding surgery, Dr. Fidler is also trained in non-invasive spinal decompression therapy. Perhaps, most importantly, is Dr. Fidler’s ergonomic experience in which he provides a high quality workstation consult for the purpose of making the repetitive motions of work and daily living activities less traumatic to your body.

Rates and availability:
Dr. Fidler is now seeing treating athletes during open gym hours Friday 5:30 to 8pm and Saturday mornings 9am to 1pm.  Dr. Fidler will be renting space out of CFSBK, these services are considered seperate from the gym’s training programs.
 
Initial consult and treatment = $100
Follow-ups = $40 (cheaper than most co-pays)
 
Get the most out of your workouts and achieve peak performance and optimal health.

To learn more about these services and book an appointment, click here.

Why would we consider the Burpees in the link below a no rep?
___________________
How to do an (Im)Proper Burpee YouTube
Hang Squat Clean Demo Catalyst Athletics
78th Precinct Pushes to Enforce the Illegal Use of Electric Bicycles, Coaches Fox and Noah Rejoice Park Slope Patch

50-40-30-20 and 10 Rep Rounds Of:
Wall Ball Shots, 20/14 10′
Box Jumps, 24″/20″
Kettlebell Swings 1.5p/1p

B Scale: 40-30-20-10 reps for time
C Scale: 30-20-10 reps for time or NFT

There is a 30 minute cap on this workout

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

Post rounds and Rx to comments.
compare to 7.13.11

Sameer P. is ready for KB swings!

Happy Birthday, Julie B. (aka Jules)!

Due to the Holiday Weekend, Saturday’s Active Recovery and Sunday’s Teaser Class has been canceled!

Murph Day is 5 days away…..

The CFSBK Softball Team!

What’s your favorite Summertime sport?
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How to Get Sh!t Done Working From Home Greatist.com
45 places to go in 2012 NY Times
 

Michael B (Turtle Monster) and Noah B (Silver Jumpsuit) Battle it Out For the Fate Of The Earth at Kaiju Big Battle 

Fundamentals, Virtuosity and Mastery

An Open Letter To CrossFit Trainers
By Greg Glassman, CrossFit Journal, August 2005

In gymnastics, completing a routine without error will not get you a perfect score, the 10.0—only a 9.7. To get the last three tenths of a point, you must demonstrate “risk, originality, and virtuosity” as well as make no mistakes in execution of the routine.

Risk is simply executing a movement that is likely to be missed or botched; originality is a movement or combination of movements unique to the athlete—a move or sequence not seen before. Understandably, novice gymnasts love to demonstrate risk and originality, for both are dramatic, fun, and awe inspiring— especially among the athletes themselves, although audiences are less likely to be aware when either is demonstrated.

Virtuosity, though, is a different beast altogether. Virtuosity is defined in gymnastics as “performing the common uncommonly well.” Unlike risk and originality, virtuosity is elusive, supremely elusive. It is, however, readily recognized by audience as well as coach and athlete. But more importantly, more to my point, virtuosity is more than the requirement for that last tenth of a point; it is always the mark of true mastery (and of genius and beauty).

There is a compelling tendency among novices developing any skill or art, whether learning to play the violin, write poetry, or compete in gymnastics, to quickly move past the fundamentals and on to more elaborate, more sophisticated movements, skills, or techniques. This compulsion is the novice’s curse—the rush to originality and risk.

The novice’s curse is manifested as excessive adornment, silly creativity, weak fundamentals and, ultimately, a marked lack of virtuosity and delayed mastery. If you’ve ever had the opportunity to be taught by the very best in any field you’ve likely been surprised at how simple, how fundamental, how basic the instruction was. The novice’s curse afflicts learner and teacher alike. Physical training is no different.

What will inevitably doom a physical training program and dilute a coach’s efficacy is a lack of commitment to fundamentals. We see this increasingly in both programming and supervising execution. Rarely now do we see prescribed the short, intense couplets or triplets that epitomize CrossFit programming. Rarely do trainers really nitpick the mechanics of fundamental movements.I understand how this occurs. It is natural to want to teach people advanced and fancy movements. The urge to quickly move away from the basics and toward advanced movements arises out of the natural desire to entertain your client and impress him with your skills and knowledge. But make no mistake: it is a sucker’s move. Teaching a snatch where there is not yet an overhead squat, teaching an overhead squat where there is not yet an air squat, is a colossal mistake. This rush to advancement increases the chance of injury, delays advancement and progress, and blunts the client’s rate of return on his efforts. In short, it retards his fitness.

If you insist on basics, really insist on them, your clients will immediately recognize that you are a master trainer. They will not be bored; they will be awed. I promise this. They will quickly come to recognize the potency of fundamentals. They will also advance in every measurable way past those not blessed to have a teacher so grounded and committed to basics.

Training will improve, clients will advance faster, and you will appear more experienced and professional and garner more respect, if you simply recommit to the basics.

There is plenty of time within an hour session to warm up, practice a basic movement or skill or pursue a new PR or max lift, discuss and critique the athletes’ efforts, and then pound out a tight little couplet or triplet utilizing these skills or just play. Play is important. Tire flipping, basketball, relay races, tag, Hooverball, and the like are essential to good programming, but they are seasoning—like salt, pepper, and oregano. They are not main courses.

CrossFit trainers have the tools to be the best trainers on earth. I really believe that. But good enough never is, and we want that last tenth of a point, the whole 10.0. We want virtuosity!!

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How To Make The Perfect Hardboiled Egg 
Why Your 20’s Will Define You Greatist
Fleet Of Ambulances On Hand For 41-Year-Olds’ Touch Football Game