Work up to 80-90% of your max and then perform 1 Clean every minute, on the minute for 12 minutes.

Post loads to comments.
(e3/4)

Assistance Work
Seated Box Jumps 3×5

75 Kettlebell Swings
50 Hollow Rocks

Partition as desired

Tyler Jones

Happy Belated Birthday, PR!

CFSBK Intern!

CFSBK will be hosting Tyler Jones through is 90 hour internship for Long Island University.  Tyler will be shadowing and then assisting for the next month on Monday, Tuesday and Thursday evenings as well as Sundays.  Tyler starts tonight, please welcome him!

As Many Rounds As Possible In 20 Minutes of:
5 Pull-Ups
10 Push-Ups
15 Squats

Post rounds and Rx to comments.
compare to 1.8.12

Happy Birthday Coach Jeremy!

New Equipment

Look forward to seeing the following items in CFSBK’s ever expaning war chest:

VooDoo Floss Bands
Rogue HG Collars (x5p)
15lb Training Bars (x2)
Dip Belts (x2)
Rumble Rollers (x2 Shortys)
Chain Kits (x2 Pairs)
Post Landmine (x1)
Farmers Carry Handles (x1p)

Ken’s Ring Strength Series Returns

Join guest Gymnastics Coach Ken H. as he takes you through 4 weeks of gymnastics strength training with an emphasis on developing a rudimentary ring routine.  Each class will include a proper warm-up, stretching and then use both isometric and dynamic strength exercises to develop: core strength while learning transitions on the rings, levers, muscle-ups and planches.  Students will also have strength and flexibility assignments to do on the outside of class. Space is limited so sign up today!

Ken’s Gymnastics Ring Series (Advanced)
Sundays from 1pm – 2pm
5/13/12 – 6/10/12
(no class Sunday 5/27/12)
$60 paid in full
By Invitation Only-Email Ken at hallerk(at)gmail(dot)com for more information.

Ken’s Gymnastics Ring Series (Beginner)
Sundays from 2pm-3pm
5/13/12 – 6/10/12
(no class Sunday 5/27/12)
Register Here!

Price:
$60 for 4 Weeks

Cap:
6 Participants

Physical Requirements:
1 Strict Pull-Up, Women
3 Strict Pull-Ups, Men
5 Push-Ups, Women
10 Push-Ups, Men

Ken Haller’s Bio
Ken was a nationally competitive gymnast in Newton, MA and at the University of Michigan. After graduating, Ken coached for eight years at Capital Gymnastics in Northern Virginia where he coached regional and national champions. His students have gone on to be NCAA champions and members of Cirque du Soliel. In searching for an activity to replace gymnastics, Ken filled the void with rock climbing and yoga for the past ten years and recently found CrossFit to round out his training.

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How Has Coach Jeremy gotten you better?

Work Up To a Heavy Triple

No Failing/Bailing today. Try to add a few pounds from last week’s squats.

Post loads to comments.
(e2/4) compare to 4.28.12

“Annie”

50-40-30-20-10 Reps For Time of:
Double Unders
Sit-Ups

Post time and Rx to comments.
compare to 1.8.12

Jay R on Box Jumps

Memorial Day Murph!

Mark your calendars! Memorial Day Murph is happening on Monday, May 28th. As always, we’ll be doing “Murph” and then finishing off with some Beers and BBQ! What’s “Murph” you ask?

For Time:
Run 1 Mile
100 Pull-Ups
200 Push-Ups
300 Squats
Run 1 Mile

Partition the Pull-ups, Push-Ups and Squats however you’d like. If you’ve got a 20lb vest or body armor, wear it. As always, scaling options will be provided.

Add Your Thoughts To “World Class Fitness”

CrossFit founder Greg Glassman’s “World Class Fitness In 100 Words” does a phenomenal job at encapsulating some basic pillars of a balanced fitness philosophy.  Take a moment to read it over and see if you can’t add between 1-3 sentences that you believe would further increase someone’s health. They may be related to cognitive, social, emotional or physical health. Post additions to comments!

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
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Pull-Up Mechanics with Kelly Starrett CrossFit
Civilian Military Combine Comes to Brooklyn
Grey Cook Principle 1: Separate painful movement patterns from dysfunctional movement patterns whenever possible to create clarity and perspective.

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