Spend 15 minutes working on Front Levers.

The emphasis of today’s training is learning how to create a ridig body.  The application of this is invaluble to a variety of differnent exercises.

Post exerience to comments.

For Time:
Row 500m
then,
21-15-9 Reps of:
Kettllebell Swings
Push-Ups
Double Unders

Post time and Rx to comments.

Coach Laurel Works Front Levers

Our resident author Martha So will be part of a literary panel on Black Women and fiction at NYU on this Wednesday the 28th. Martha and several other authors will be discussing emerging views on race, gender, politics and identity in modern literature. 

Congratulations to Dave Sc who PR’d his 5K with a 21:32 at the Red Hook Crit 5K last night!

CFSBK Spring Cleaning: Shoes

Over the next few weeks CFSBK will be doing a little spring cleaning. Starting tomorrow we’re asking all our members to take the shoes they store at the gym home. There are plenty of unclaimed and abandoned shoes taking up valuable space and we want to know which they are. You’ll be able to bring your shoes back on Thursday, April 5th. Unclaimed shoes will be donated.

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Fast Twitch Versus Slow Switch TTMJ
Chad Vaughn Overhad Squats 335×5 CrossFit
“Lead and Rear Straights” with George Ryan CrossFit Striking

Perform as Many Reps as Possible in 7 Minutes of the following rep scheme:
3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Rx’d loading for the Thrusters is 100lbs for men, 65lbs for women.

Gymnastics WOD breakdown of 12.5
Mobility WOD breakdown of 12.5

Post Rx and total reps to comments.
compare to 4.26.11

CFSBK Funny Woman Radhika V leaves today for India to perform her one-woman comedy show ‘Unladylike: The Pitfalls of Propriety’ in Mumbai and New Delhi.  Good luck, RAD!!
Photo Credit: Katarina Kojic

Happy belated Birthdays to Lana Z 3/17, Luca L 3/18, Dan E 3/21 and Happy For Realzies birthday today to Jackie Z!

Keep em Coming!

We’re totally crushing on all you guys. Thanks for sending us information on all the great things you’re up to.  Got something of note? Let us know! We want to hear about your promotions, events, personal victories, discoveries, media campaigns, small government coup d’états and birthdays! Send awesomeness to David(at)CrossFitSouthBrooklyn.com. 

How have you enjoyed the beautiful weather so far?
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Focus Group about hydration needs for athletes at Sheep’s Station
7 Most Common Power Clean Technique Mistakes Eric Cressey
Ack! My elbows hurt Mobility WOD
Hey! Give me more Elbow love!
Ack! My wrists hurt when I Overhead Squat Mobility WOD

Thrusters and Pull-Ups AGAIN?

WOD 12.5 Announced

Complete as many reps as possible in 7 minutes of the rep scheme below:
3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

If you competed in this workout last year, any helpful advice on first timers? What is your plan for this year?

Tips for 12.5
Neal Maddox does 12.5 (146 Reps)
Kristen Clever and Jason Khalipa Do 12.5  (137 and 155 Respectively)
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10 Stubborn Exercise Myths that Won’t Die, Debunked by Science Lifehacker
Why Not Train Through Pain Begin2Dig
Bad WOD? CrossFit Merge

70%x3
80%x3
90%x3+

If you’re following a linear progression add 1-5lbs as appropriate.

Post loads to comments.

For Time:
30 Ball Slams
30 Box Jumps, Games Standard
1/3 Mile Run
30 Burpees
30 Pull Ups

There is no Rx for the Ball Slam or Box Jump today. Choose an Rx that will allow you to keep moving without needing to take much rest.  24″ is the cap on box height. The pull-ups should be scaled such that you can finish in 3-5 sets. If you’ve got pull-ups but 30 is too many, you can scale to 10, 15 or 20 reps. Ring Rows are another alternative.

Post time and Rx to comments.

Billy K Gets a Under the Bar

Congratulations to Andrew M who PR’d his Marathon this week with a 3:28:32 time!

Congratulations to Tom S who was recently appointed to the NYC Environmental Control Board as the Business Community Representative!

Attention Nerds*!

Specifically literary type nerds.. For their second go-around, the CFSBK Book Club has chosen “The Sense of Ending” by J. Barnes for their second read.  If you’d like to join in, simply pick up the book and get reading.  The club will be meeting at a bar or coffee shop to discuss the book on April 29th. To get on the email list for this and future events, please email Peggy at pjeanlouis1(at)gmail(dot)com

Book Description from Amazon
This intense new novel follows a middle-aged man as he contends with a past he has never much thought about—until his closest childhood friends return with a vengeance, one of them from the grave, another maddeningly present. Tony Webster thought he’d left all this behind as he built a life for himself, and by now his marriage and family and career have fallen into an amicable divorce and retirement. But he is then presented with a mysterious legacy that obliges him to reconsider a variety of things he thought he’d understood all along, and to revise his estimation of his own nature and place in the world.
 
A novel so compelling that it begs to be read in a single sitting, with stunning psychological and emotional depth and sophistication, The Sense of an Ending is a brilliant new chapter in Julian Barnes’s oeuvre.

*CFSBK is using “Nerd” as a term of endearment. In fact, most of CFSBK’s staff is part or whole Nerd!

Cleaning Service Needed

CFSBK recently lost both of our cleaning people.  If you’re a fellow business owner and can recommend a cleaning service or person that can deal with some heavy duty (and light) commercial cleaning please contact David(at)CrossFitSouthBrooklyn(dot)com.  We usually do two deep-cleans, one on the weekend and the other mid week as well as 2-3 lighter cleans every other day.  Help keep David’s anal retentive need for cleanliness in check! We provide fair wages y hablamos Español.

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Pulled Hamstring TTMJ
New Book: Drop The Fat Act Precision Nutrition
Coach Glassman visits St. Jude Children’s Research Hospital CrossFit

70%x3
80%x3
90%x3+

If you’re following a linear progression add 2.5-5lbs as appropriate.

Post loads to comments.

As Many Rounds As Possible In 10 Minutes Of:
5 Man-makers
25 Double Unders

At the top of the push-up position in Man-Makers, take extra time to properly set up your shoulder position and keep yoru midline tight.  With these, slower is harder, slower is better!

Post rounds and Rx to comments.

Ryan P Returns!

We Want To Hear From You!

If you’ve got something you think would be appropriate for the blog let us know! We think our members are amazing and want to know what kinds of things you guys are working on inside and outside the gym.  Today we’re talking about a fundraiser for charity via Kim M, yesterday we highlighted Murat’s new coffee shop and a few days earlier we showcased some of the amazing photography of Josh D from his recent trip to Burma. If you’d got something you think might be appropriate for the blog, send it to David(at)CrossFitSouthBrooklyn(dot)com.

“Regularly Learn And Play New Sports”

The end to Greg Glassman’s “World Class Fitness in 100 Words” says it all. Are you interested in advancing your fitness? If so, join the CFSBK Softball team!  Dan H. has already recruited about 22 people for a CFSBK softball team as part of the YMCA Adult Co-ed League. Games are usually held once a week around 7pm at the Red Hook fields.  A small league fee of $40-50 per person will be expected to participate for the season. ALL levels are welcome.  If you’re interested or have any other questions, please contact dh3 at dhalioua(at)gmail(dot)com

World Class Fitness in 100 Words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
~Greg Glassman

Help the Leukemia Lymphoma Society and Get a Hot Date

On Thursday, April 19th at the Hudson Terrace, from 6 – 10 p.m CFSBKer Kim M’s friend will be hosting a date auction to raise funds for the LLS.  This is a great opportunity to help find cancer research, meet new people, potentially go on a date and even get a goodie bag (Who doesn’t love goodie bags?!).  To find out more information about the event as a guest or volunteer yourself for as a potential date, contact Kim at kim.millervt(at)yahoo(dot)com

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Rich Froning: Games Prep and Training CF Games
Chuck Carswell on the Games Evolution CF Games
CrossFit’s Top Athletes do: 9-6-3 Thruster (165#), Muscle-Up
Photo Gallery, Ocean’s Soul National Geographic