What is Coach Fox doing?

Happy Birthday, Keith W and Jason Z (JZ1)!

We Have a Winner!

This Month’s CFSBK Book Club book will be…. “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.

Go ahead and start reading, everyone! The discussion meet up will be on Sunday, June 3 at 5pm

Steph P’s Flip Cup Tournament For Parkinsons

 
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NYT Review of “A Visit From The Goon Squad”
Women Olympic Weightlifters at the Arnold
Tatiana Kashirina Champion of Europe on weightlifting 2011 75+
How To Do Muscle-Ups, Levers, L-Sits and Much much more on another human
Drunken Master

Work Up To a Heavy Triple

No Misses, No Slop, lots of bar speed.

Post loads to comments.
(e2/4) compare to 4.26.12

For Time:
Row 500m
40 KB Swings 24kg/16kg
30 Pull-Ups
20 Thrusters 95/65
10 Burpees

Post time and Rx to comments.
compare to 11.20.11

How Many CrossFitters Can You Name In This Picture?

Strength Cycle Graduation

Coach Jeremy’s Strength Cycle will CrossFit Total on Wednesday, May 9th from 6-9:30pm. Watch these strong guys and gals test their 1RM’s after 8 hard weeks of pushing and pulling steel.  Spectators are welcome and encouraged!

CrossFit Ragnarians Shoutout

CFSBK is sending 2 teams to Ragnar this year.  Our runners have been working hard preparing for the event, prioritizing their nutrition and thinking of cool things to put on their T-shirts.  Below is a description of the event:

Ragnar is the overnight running relay race that makes testing your limits a team sport. A team is made up of 6-12 individuals; each individual runs 3 legs. The legs of the race vary in difficulty and distance, from 3-8 miles, allowing elite and novice runners to run together. Over 2 days and 1 night, teams run across 200 miles of the country’s most scenic terrain. Pair that with crazy costumes, inside jokes, a great finish line party and unforgettable stories. Some call it a slumber party without sleep, pillows or deodorant. We call it Ragnar.  Both teams will race on May 11-12

To see the team roster and shirt designs for teams, “Skull and Borg” and “Bacon Fueled, Tequila Driven” click here.

If you’re on a Ragnar team, what are you doing to get ready for the race?
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Shana Alverson Prepares For Her 4th Trip To The Games CrossFit Games
Feng Yi Chew from Singapore Talks Training CrossFit Games
Nikki Isbell Hits 155 PR in the Snatch Ladder CrossFit Games Video

55%x2x12

Notes:
– These will feel very light. The point of speed squats is to develop speed strength, not maximal effort strength.
-Rest about 30 seconds between sets.
-Set box just below parallel. Use a stance about 1 step wider than normal. Pause for a 1 count on the box. Maintain tension on the box.

Post loads to comments
(e2/4) compare to 4.24.12

5 Rounds for Time:
14 Dumbbell Hang Power Snatches, 7 each side
50m Sprint

Go Heavy with your dumbbell

Post load and time to comments.

50 Band Good Mornings

Choose a band that you can go unbroken with. Use the guide below to determine which band is right for you based on how much you can squat.

65-135lbs – Blue Band
136-225 – Thin Green Band
236-315 – Thick Green Band
315+ – Black Band

The CFSBK Book Club Meet Up!

Happy Birthday, Noor A, Robyn O and Jayme L!

Janelle’s AskAthletes Entry

Check out Janelle R’s entry to yesterday’s AskAthletes CrossFit Free Membership contest.  While she may not have won, we think her write up was awesome enough to share with you guys.

Originally, my Crossfit adventure was ALL about me – thinner waist, tighter butt, killer legs, etc. Then when I got engaged to the love of my life my attention and focus shifted drastically. I now Crossfit because as we embark on this journey of creating a family it gives me the strength, endurance and most importantly the confidence to face everyday challenges with grace, humility and courage. I Crossfit for me, my loved ones and my community so I can live a long healthy life that allows be to give more to them than they give to me.

Great words, Janelle! Keep up the great work at the gym!

Help Choose The Next Book Club Book

The CFSBK Book Club is voting on the next book to read. Below are the proposed books, if you’ve read one before or are interested in reading one of these, let us know your thoughts in the comments section. If you’d like to get on the book club mailing list, please email pjeanlouis1 AT gmail.com

• Ten Thousand Saints: A Novel by Eleanor Henderson 
• A Visit from the Goon Squad by Jennifer Egan 
• Netherland by Joseph O’Neil
• My Bright Midnight by Josh Russell
• Wench by Dolen Perkins-Valdez

Good Training Clip

Check out Shane Sweatt, CrossFit’s Powerlifting special matters expert talking about why form is More important for performance as you fatigue.  CFSBK recently hosted Shane and Laura Sweatt for a Powerlifting Trainers Course.  Today’s workout is heavily influenced from what we learned at that seminar.
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Grip Strength Program For Weightlifters Cathletics
Olympic Lifting Training Footage Cathletics
The Brooklyn Nets Reveal Their New Logo and Website
Things You Can Learn From Your Pet Pet MD

Welcome Myla Willow Zimbler to the world! 6 lbs. 15.2 ounces. 21 inches
Congratulations to Brian Z (BAZ) and his wife Nora on the birth of their first child!

CFSBK Badass Report:

• Coach Jeremy hit his “2/3/4/5” (220 Press, 335 Bench, 435 Squat, 500 Deadlift)

• Martha S hit a 7lb Squa PR at 122lbs

• Chris P (CP) hit a 25lb Deadlift PR at 295lbs

• Noah B Got his Kipping Pull-Up Mojo

• Sarah LR got a 5lb Deadlift PR at 265lbs

• Kristen H (KH) hit a Double Under PR with 42 Reps Unbroken

• Jess B (J-Bails) also hit a Double Under PR with 50 Unbroken AND a 290lb Deadlift PR

• Ron W got his first 3 double unders linked together

• Lana Z got a 210 Deadlift PR, 85lb Clean and Jerk PR and 7 Strict Push-Ups

• Dan H (DH3) got a 10lb Press PR at 170lbs and an 8:43 Helen

• Sarah W (WORM) hit the leaderboard with a 7’1″ Standing Broad Jump

• Kyla also placed leaderboard with a 6’9″ Standing Broad Jump

Great work, Team SBK! If you’ve gotten better recently, share it with us on the gym Accomplishments Board! Also, a new month brings new short term goals.  Next time you’re in the gym post how you’d like to get better this month on the Goals Board.

AskAthletes Contest

AskAthletes is running a contest on their Facebook page where you have 4 sentances to explain why you should win a free month to your CrossFit gym.  CFSBK is participating in this event along with about 150 other affiliates.  The winner of the contest wins 1 month of training at their gym.  Give it a shot and see if you can win!

What is your current music obsession?
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CrossFit and SAT Prep CrossFit Norcal
California Strength Preps for 2012 Weightlifting Nationals Youtube

Perform the following complex for 5 total sets:
1 Hang Power Snatch
1 Snatch Balance
1 Hang Squat Snatch

Focus on establishing good positions and being fast throughout.

Post loads to comments.

Partner Workout:
200 Wall Ball Shots for time

1 partner working at a time. Partition as desired.

Post time, load and partner to comments.

A Slow Motion Snatch Demo
Thanks to Matt H for using his awesome camera to take this!

CSA with Sol Flower Farm and Herondale Farm: Deadline Tomorrow!

Sol Flower Farm need 25 shares by May 1 in order keep CFSBK as a drop site. Remember, you can split a share if you’re worried about having to feed yourself all those delicious vegetables. Go here to find a veggie partner on our CSA forum.

Psssst!!! Are you worried about financing your meat AND vegetable share? Well, let’s put it in perspective:

Herondale’s next cycle runs from June-November, as well as Sol Flower Farm. That’s about 25 weeks of basic food needs taken care of.

Now, let’s say you and your honey/buddy/roomy eat about 4lbs of meat per week from your monthly Herondale Farm share. You also go through a box of veggies a week from Sol Flower Farm. The combined cost is breaks down to a mere $63/week. That’s hella cheap. Could you really replicate that quality and quantity by buying your food ad hoc?

And remember, you have the option to pay monthly for both shares, so you don’t have to put down a boatload of cash up front. You’re gonna spend money on food each month anyway – why not spend less?

• Herondale: $200 down and $125/month, 15 lbs/month

• SolFlower $150 down and $100/month, 4 boxes of veg/month

Check out our Join Our CSA page over there on the left to get all the details. Feel free to email margie (at) crossfitsouthbrooklyn dot com for more questions.

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Where Have All The PR’s Gone? Cathletics
What’s My 1 Rep Max? CrossFit Invictus
Evil Knievel (PRs and Rep Maxes) Talk To Me Johnnie
Woman Dead From Drinking 2 Gallons of Coke a Day digtriad