Choose one of the following workouts depending on your ability. You can only attempt the Muscle-Up version of this workout if you have unassisted chest to bar pull-ups and are at or very close to unassisted Muscle-Ups. If you don’t have Chest to Bar Pull-Ups, scale accordingly.

For Time:
1000 Meter Row
10 Clean and Jerks, 135/95
3 Muscle Ups
10 Clean and Jerks, 135/95
3 Muscle Ups
10 Clean and Jerks, 135/95
3 Muscle Ups
800 Meter Run

or

For Time:
1000 Meter Row
10 Clean and Jerks, 135/95
10 Chest to Bar Pull-Ups
10 Clean and Jerks, 135/95
10 Chest to Bar Pull-Ups
10 Clean and Jerks, 135/95
10 Chest to Bar Pull-Ups
800 Meter Run

Post time and Rx to comments.

Rickke Does His Best Impersonation of a Banana

Congratulations to Melissa L (Melo) on her 9:41 “Helen” performance! This beats her old score at the top of the women’s leader board.

Congratulations to Peggy JL on her 200lb Deadlift PR!

There is no formal Competition Class today, come on in and hit the posted WOD!  If you’re in Comp Class, show up at noon to throw down with the other big dogs.

CFSBK Book Club Tonight at 5pm

Tonight at 5pm the CFSBK Book Club will be meeting at Brooklyn Social to discuss this month’s book, “The Sense of An Ending”.  Check out the discussion questions located here and get stoked on discussing the book and having drinks with some of CFSBK’s finest.

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Dave Leys Hates His Legs CrossFit
What are the CrossFit Regionals?
Diet, Stress, and Your Neurotransmitters Robb Wolf

Work Up To a Heavy Triple

No Failing/Bailing today.

Post loads to comments.
(e1/4)

3 Rounds For Time of:
50 Double Unders
10 Deadlifts, 225/155

Post time and Rx to comments.

Rob N Gets Deep

CFSBK just purchased a projector and screen for Movie Nights, CrossFit Games viewing and everything in between!

Gym Equipment Etiquette Reminders (Barbell & Bumper Edition)

While not at all comprehensive, these pointers can help your rack up credibility points at the gym, especially with the coaches!

Don’t Mix Hi Temp Technique Plates and Heavy Bumps!: The High Temp Technique Plates (those 5lbs hard plastic bumpers) should only be used alone on bars or with 10 or 15lb bumpers.  Mixed with anything above a 25lb bumper they stand a high chance of cracking when bailed.  We’ve sent many to an early grave for exactly this reason.  Again, when the weight is light, you don’t need to bail and you should always try to have the heaviest bumpers as possible on your bar, not a bunch of 5’s, 10’s, 15’s and change.

An Empty Bar is a Delicate Thing: Even our crappiest barbell can handle being dropped from overhead with huge sums of weight flanking it’s sleeves.  The key here, is that the bumpers are what absorb most of the impact when dropped.  An empty barbell on the other hand is more likely to warp or damage its rotation mechanisms when dropped.  There is never an excuse to drop an empty barbell and doing so will always result in a 20 Burpee Penance!

Wait! Is this a 5, 10 or a 15lb plate? The workout has just ended, the room is still spinning a little and you’ve got to get your weights away before the next group of athletes gets their turn.  When approaching the bumper stack, take that ever precious moment to look at your smaller bumpers and make sure they’re being stacked in the correct column.  A haphazard clean up can cause an incorrect or uneven bar weight for someone in the next class.

Restacking Bumpers: When you’re breaking down your barbells make sure to put them back in an orderly stack. If you’re the first person back to a low set of bumpers and the PVC holder is down, put it back so all the remaining bumps can be stacked properly

Bailing: Bailing is a necessary part of lifting heavy and metcons but don’t go crazy with it.  People can get a little bail-friendly and drop weight they could have just as easily put down under control.  Excessive dropping puts wear on the bumpers AND the bars. You’ve no doubt noticed the bumpers with big cracks and no metal inserts in them.  Why is that? Too much bailing!

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Bad CrossFit Etiquette YouTube
We Don’t Do Easy, We Don’t Do Lazy CrossFit
How Much ROM Do You Need, Realy? MobilityWOD

Coaches Josh and David Experiment with Assistance Work

Congratulations and Farewell to Marion C who recently got a job with the Obama for America video production team and will be moving to Chicago through the election.

Farewell also to Patrick C who is moving to Califorina!

CSA with Sol Flower Farm and Herondale Farm: The Deadline Approaches!

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.

Book Club Meet Up

This Sunday the CFSBK Book Club will be meeting this Sunday at 5pm at Brooklyn Social in Carroll Gardens. Below are some questions about the book to consider. There is also a NYT book review of “The Sense of an Ending at the Bottom”

• What does the title mean?

• The phrase “Eros and Thanatos,” or sex and death, comes up repeatedly in the novel. What did you take it to mean?

• Discuss the many definitions/meanings of “history” in the novel. For one, Adrian says, “we need to know the history of the historian in order to understand the version that is being put in front of us” (p.13). How does this apply to Tony’s narration. Barnes offers other theories: Adrian also says, “History is that certainty produced at the point where the imperfections of memory meet the inadequacies of documentation” (p. 18), and Tony says, “History isn’t the lies of the victors . . .It’s more the memories of the survivors, most of whom are neither victorious nor defeated” (p. 61). Which of these competing notions do you think is most accurate?

• Did Tony really love Veronica?

• When Mrs. Ford told Tony, “Don’t let Veronica get away with too much” (p. 31), what did she mean? Why was this one sentence so important?

• What is the metaphor of the Severn Bore? Why does Tony’s recollection of Veronica’s presence change?

• Why did Tony warn Adrian that Veronica “had suffered damage a long way back?” (p. 46). What made him suspect such a thing? Do you think he truly believed it?

• What role does the character Margaret play in Tony’s story?

• Why is Tony so determined to get the diary from Veronica?

• How does the revelation in the final pages change your understanding of Veronica’s actions?

• What do the closing lines of the novel mean? [“There is accumulation. There is responsibility. And beyond these, there is unrest. There is great unrest” (p. 163).]

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“A Sense Of An Ending” NYT Book Review
CrossFit Striking Foundations
Up All Night: Just How Bad Are All-Nighters? Greatist
Are You a Badass? WMFU

Work Up To A Heavy Triple

No Misses, No Slop, lots of bar speed.

Post loads to comments.
(e1/4)
Compare to 11/21/11

As Many Rounds as Possible In 7 Minutes Of:
7 Ring Push-Ups
14 Box Jumps

Post time and Rx to comments.

Bethany and Rocket Go For a Row

The CFSBK Book Club meets this Sunday! More Details here

Shaye’s Famous Paleo Brownie Recipe

If you went to the second potluck this year you no doubt tasted Shaye’s amazing Paleo Brownies. After countless petitions, much clamoring and a potential kidnapping that never happened, Shaye has finally revealed her brownie recipe! 

What Was The Last Thing You Cooked?
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Ring Push-Up Demo Gymnastics WOD

12×2 @50% of 1RM

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.

“Helen”

3 Rounds For Time of:
400m Run
21 Kettlebell Swings 53/35
12 Pull-Ups

Post time and Rx to comments.
compare to 8.22.11

JMD goes for a stroll

Happy Birthday, Julio G!

Check Out Lana Z talking about CrossFit South Brooklyn, The Post, Hyperbole, Community and Broken Feet

Upcoming Programming Template

For the next 4 weeks we’ll be running the following training template for our lifting. As always there will be additional conditioning or assistance work each day.

Mondays: Olympic Lift complexes alternating between Snatch and Clean each week. We’re looking to build better positions and speed on these days. Emphasis on clean movement and no missed lifts.

Wednesdays: Speed Box Squats. These will be light and fast and be based off your most recent 1RMs.

Thursdays: Push Presses. Two weeks of heavy triples, one week of heavy doubles, one week for a heavy single. No Missed Lifts

Saturdays: Front Squats. Two weeks of heavy triples, one week of heavy doubles, one week for a heavy single. No Missed Lifts

Sundays: Longer duration Metcons 15-20min+

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Train Your Butt For Strength And Speed Greatist
Chris Spealer Explains Double Unders
Adrian Demos “No Arms Burpees”