Spend 20 minutes working up to a heavy 1 rep Jerk.

Focus on driving the bar up with the legs and driving under to lock out with the arms. Stabilize before bailing.  

Post load to comments.
compare to 12.29.11

Jenna J. keeping her elbows nice and high.

There is no free Teaser Class class today!

CFSBK Softball Team Batting Practice Today!

The CFSBK Softball team will be meeting today for batting practice. Please bring your softball bats!
Details: 2pm at Brooklyn Sports and Party Center, 800 3rd Avenue b/w 26 & 27th Street, Brooklyn. 

Memorial Day Murph is tomorrow!

The gym will open at 9:00AM and we will be starting the first heat of folks exactly at 9:30AM.   We’ll be starting new heats of up to 20 people every 45 minutes and recommend that you arrive 15 minutes early for whichever heat you’d like so that you can warm-up and do any movement prep you’d like. The last heat will run at 11:45AM so make sure you’re here before then if you want to complete Murph.  The BBQ itself will start by 12PM. The gym is providing steaks, sausages, beer and buns. If you can, please bring a side dish or some beverages so that everyone can eat their fill.

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Split Jerk Demo Catalyst Athletics
Wrist Mobility Crossfit Invictus
Annie T. Killing Diane CF Games

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. 
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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?
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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?
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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