Suns Out, Guns Out

Masters Love

Here’s an update on our favorite CrossFit Masters athletes.  Jacinto and Bob are local legends with incredible athletic backgrounds.  Both of these guys are going strong and killing it in the Open, great job fellas!

Jacinto Bonilla
Age: 72
Current Standing: 22nd out of 83 Ranked Athletes
WOD 12.1 (7 Min Burpees) 80 Reps
WOD 12.2 (Snatch Ladder) 87 Reps, 30@45lbs, 30@75lbs, 27@100lbs
WOD 12.3 (BJ/PP/T2B) 210 Reps, 5 Rounds + 15,12,3
WOD 12.4 (WB/DU/MU) 179 Reps, 150 WB, 20 DU

Bob Semmens
Age: 54
Current Standing: 98th out of 665 Ranked Athletes
WOD 12.1 (7 Min Burpees) 93 Reps
WOD 12.2 (Snatch Ladder) 60 Reps, 30@75lbs, 30@135lbs
WOD 12.3 (BJ/PP/T2B) 226 Reps, 6 Rounds + 10
WOD 12.4 (WB/DU/MU) 162 Reps, 150 WB, 12 DU

Murat’s New Coffee Shop

CFSBKer Murat U is opening up a Coffee shop on the east side of Flatbush and 6th ave. This will be Murat’s second coffee shop in addition to Prospect Perk Cafe located on Sterling Place.  CFSBK wishes the best of luck to Murat on his new venture and we encourage everyone to get their caffeine fix at “Hungry Ghost” when it opens up.  To read the F#$cked in Park Slope preview, click here.

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Paleo NYC is hosting a Grain and Sugar Free Cooking Class on March 31st
True Sportsmanship
Robert Anton Wilson Explains Quantum Mechanics

Work Up To A Heavy Single, Each Arm

Post loads to comments.
compare to 1.8.12 and 10.22.11

3 Rounds Not For Time of:
400m Run
15 Thrusters, 65/45
10 Strict Knees to Elbows

Dan works hard at 12.4

Congratulations to our very own CrossFitting Cross Word Puzzler Extrodinare, Stella Z for taking 9th place in the American CrossWord Puzzle Tournament!

Last Chance To Get Really Strong!

Today and tomorrow are the last days to sign up for a Strength Cycle. We’ve got one spot in Cycle A that just opened up again, first come first serve!  There is also room in all the other cycles for interested athletes.  If you’re on the fence… this is your nudge!

Upcoming 3x Per Week Cycles (1 Slot Left!)
Cycle A  (Novice Program)
3/19/12 – 5/11/12
Mondays and Wednesdays from 7:00-8:30pm
and Fridays from 6:00-7:30pm
Register Here

Cycle B (Intermediate/Advanced) (5 Slots Left!)
3/20/12 – 5/13/12
Tuesdays and Thursdays from 7:00-8:30pm
and
Sunday from 10:00-11:30am
Register Here

Upcoming 2x Per Week Cycles (3 Slots Left!)
Cycle C (Morning)
3/19/12 – 5/9/12
Mondays and Wednesdays from 6:30-8:00am
Register Here

Continuing Education (6 Slots Left!)
3/20/12-5/10/12
If anyone is confused as to which cycle they belong in, they can contact Jeremy to discuss placement.
Register Here

Again Faster Jump Ropes!

Did you miss out on our last bulk order of these sweet and fast jump ropes?  Well Joy did and she’s had enough of being tripped up by a light, slow rope.  She’s looking for 10 other folks to join in on a bulk order of the Again Faster Revolution rope.  Including shipping costs, the ropes would run just over $24 each.  If you’re interested, please contact Joy at jmele72(at)hotmail(dot)com.

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Like Theres No Tomorrow Wimp
Kid’s got Flips and Jumps Wimp
Intense Moutain Bike Downhill Head Cam Wimp
Yo-Yo Ma and Lil Buck Duet Wimp
Cognitive Effects of 48 Hours of Isolation Wimp

65%x5
75%x5
85%x5

If you’re following a linear progression add 5-10lbs as appropriate and do 3×5 work sets.

Post loads to comments.
compare to 2.26.12 and 1.8.12

Chi B looks to the heavens for solace

Join One of Our Upcoming Strength Cycles

Join Coach Jeremy for his Strength Cycle and spend the 8 weeks building your squat, press, deadlift, bench press and power clean.  There’s strong and then there is Strength Cycle strong.

Upcoming 3x Per Week Cycles
Cycle A  (Novice Program)
3/19/12 – 5/11/12
Mondays and Wednesdays from 7:00-8:30pm
and Fridays from 6:00-7:30pm

Cycle B (Intermediate/Advanced)
3/20/12 – 5/13/12
Tuesdays and Thursdays from 7:00-8:30pm
and
Sunday from 10:00-11:30am

Upcoming 2x Per Week Cycles
Cycle C (Morning)
3/19/12 – 5/9/12
Mondays and Wednesdays from 6:30-8:00am

Continuing Education
3/20/12-5/10/12
If anyone is confused as to which cycle they belong in, they can contact Jeremy to discuss placement.

Cost
3x Per Week Cycles:
$300 paid upon registration and then another $300 at the halfway point

2xW Cycles:
$200 paid upon registration and then another $200 at the halfway point

Class Sizes
Space is limited to 8 participants

Class Length
One hour and thirty minutes

You can register for all cycles HERE.

Email Jeremy(AT)crossfitsouthbrooklyn.com with any questions.

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CrossFit Cribs: CrossFit Vengeance
Coach Glassman discusses the new CrossFit for Hope fundraiser (formerly FGB), coming June 9th
Pursuit of Excellence with Greg Glassman
On Being a Trainer with Greg Glassman

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls
90 Double-unders
30 Muscle-ups

Women’s Rx Wall Ball: 14lbs to 9′ target
Men’s Rx Wall Ball: 20lbs to 10′ target

For folks not competing in the Open, here are some additional ways we’ll be scaling this workout:

• Wall Ball: 150 Reps, scaling Wall Ball weight primarily and height secondarily. You should scale so that you get through the Wall Balls before the 12 minute cap.

• Double Unders: 60 Attempts or 4x Singles (360 Reps). Individual skill level may vary this.

• Muscle-Ups: 3 C2B Pull-Ups and 5 Push-Ups = 1 Muscle-Up

Post reps completed and Rx to comments.

Current Top Female Scores
1. Taylor Richards-Lindsay 261 Reps (0 Rounds + 150 WB, 90 DU, 21 MU)
2. Emily Bridgers 260 Reps (0 Rounds + 150 WB, 90 DU, 20 MU)
2. Kelly Steadman 260 Reps (0 Rounds + 150 WB, 90 DU, 20 MU)

Current Top Male Scores
1. Neal Maddox 323 Reps (1 Round + 53 WB)
2. Rich Froning 209 Reps (1 Round + 39 WB)
3. Jason Khalipa 297 Reps (1 Round + 27 WB)

See Neal Maddox and Jason Khalipa’s WOD Demo
All scores are current as of 12:00am Sunday

Dave B, High On The Strength Totem Pole at CFSBK

Good luck to all SBK Competitors WODing at CrossFit Virtuosity today!

Check out Samir C’s article: Nietzsche, Power, and Bible-readers on the Subway

Again Faster Jump Ropes!

Did you miss out on our last bulk order of these sweet and fast jump ropes?  Well Joy M did and she’s had enough of being tripped up by a light, slow rope.  She’s looking for 10 other folks to join in on a bulk order of the Again Faster Revolution rope.  Including shipping costs, the ropes would run just over $24 each.  If you’re interested, please contact Joy at jmele72(at)hotmail(dot)com.

Josh Dick’s Photography

Our own Josh D just came back from an amazing photo journalism trip to Burma, check out his work:

“Inside the Karen State, young students at the Free Burma Ranger Jungle School of Medicine Kawthoolei engage in a clincal teaching environment and provide aid and medical care to hundreds of local Karen and internally displaced people inside the conflict zones of Burma. Gallery Here

“At Burma’s Jungle School of Medicine, Students are Teachers, Healers” Huffington Post

CFSBK Book Club Round 2 Launches!

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

Outlaw CrossFit talks 12.4

Coach Shane (Currently In Barbados) Reviews Dumbbell Benching

Congratulations to Jon F, Dave Mak, Rahsaan C, and Ron W on their first Muscle Ups at Coach Noah’s Muscle Up Skill Class last night!

Due due some logistic limitations, this weekend’s Open workout will be taking place at CrossFit Virtuosity instead of CrossFit Metropolis

There will be no Chiropractic and ART treatment by Dr. Fiddler the following two Saturdays as he will be working the Open Events

New Equipment!

We made some new purchases for the gym.  Get stoked on the following equipment:

• 1 Lightly Used Concept 2 Rower

• 2 Full Sets of Fractional Plates in lbs

• 2 Burgener and Rippetoe Barbells (specs)

• 24 New Jump Stretch Bands

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The Proactive Patient:7 Tips for Your Physical Therapist Visit by Eric Cressey T-Nation (WFS)
Before and After: Jenn S CrossFit New England
Changing the Momentum TedXBerlin
WORK OUT ALONE Gawker
Stay Off Your Traps!