Snatch Balance or Overhead Squat

Performance
Snatch Balance (pause :02 before recovery)
1-1-1-1-1

Work up to a max for the day. Pause for a 2 count at the bottom before recovering. Press-outs are misses. Aim to catch as low as possible on each rep and not higher as the weight gets heavier.

Fitness
Overhead Squat
1-1-1-1-1

Work up to a max for the day. Snatch Push Press or Jerk the bar overhead. Pause with control at the bottom before recovering. Any bend in the elbows is a missed lift. Take your time on the descent and keep the bar balanced over your mid-foot.

Note: Today we’re working on going heavy in the receiving position of a Snatch, aka, the Overhead Squat. If you’re comfortable down there, then perform the Snatch Balance. If not, then remove the dynamism and perform a controlled Overhead Squat instead.

Post loads to comments.
Exposure 6 of 8
__________________

3 Rounds for Time:
550m Run
50 Squats

Post time to comments.

Coaches Margie and Jeremy and TFBAs Cam C., Adele R., Bethany E., and Francesca R. were in Philly yesterday for the USAPL Philadelphia Freedom Championship. We’ll have a full report from Cam tomorrow!

Murph Day 2016: Sign Up Today!

“Murph”

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

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor.” From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the Pull-Ups, Push-Ups, and Squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

There is no charge for the workout, nor will it be deducted from your weekly class limit.

SIGN UP HERE!

__________________
Yesterday’s Whiteboard: Front Squat | Row, DB Push Press, Double-Unders, Sit-Ups
Noah Ohlsen’s 380 lb. Snatch Balance CrossFit
The History and Future of Everything Kurzgesagt
Hillary Clinton Sets Personal Single Rep Squat Record While Watching Bernie Sanders on Gym TV

Front Squat

Performance
3 x 8

Add weight to last week. Use a full range of motion and control.

Fitness
3 x 5 Linear Progression

Add 5-10 lbs to last week.

Post loads to comments.
Exposure 6 of 8
_____________________

A) From 0:00 – 5:00
700m Row for Time

B) From 5:00 – 10:00
3 RFT:
7 each 1-Arm Dumbbell Push Press, as heavy as possible
12 Toes-to-Bars

Go heavy, but the goal is unbroken. Start with your non-dominant arm and do 7 reps before switching sides. Scale Toes-to-Bars to Hanging Leg Raises or Hanging Knee Raises as appropriate.

C) From 10:00 – 15:00
5 RFT:
25 Double-Unders
10 Sit-Ups

Scale Double-Unders to 50 singles or 10-15 attempts/makes as appropriate. The Sit-Ups are unanchored.

Today’s three metcons should be sprints that allow you 1-2 minutes rest in between.

Post times and Rx to comments.

Jake auditions for the artsy sequel to Pumping Iron

• Several CFSBK TFBAs—including Cam C., Bethany E., Francesca R., and Adele R.—are down in Philly today to compete in the USAPL Philadelphia Freedom Championship. Let’s wish them luck and send them lots of love!

Sign Up for Our Seasonal Fish CSA! Discount for Early Birds + Call for Co-coordinator!

Last summer, we brought in a new fish CSA partner and were blown away by the quality and freshness of their fish! Lucky for you, registration is now open for the 2016 season, which runs weekly from June 11 til late fall. We need 6 more people to sign up to make the program go!

Big City Fish Share, now in its fifth season, delivers sustainably caught, never-frozen, super-fresh seafood from Montauk to New York City. You can sign up for a weekly share of either 1 pound or 2 pounds of filleted fish, littleneck clams, or oysters.  Sign up by June 7th, and lock in $16 per pound for the whole season. After June 7th, the price will go back to $17 per pound.

The delivery window will be Saturday mornings, 10am to 12pm, starting June 11. This is a weekly, not monthly, share.

Customers can sign up for 4 deliveries at a time, and can easily place their orders on hold through the website if they go out of town. Any funds left in your account at the end of the season will be returned to you by check. Expect a good variety of fish, including big-eye tuna, squid, founder, fluke, swordfish, black sea bass, bluefish, porgy, and monkfish.

If you are interested in splitting a free share in exchange for volunteering to run the Saturday morning pickup every other week, contact Michele, below.

Any other questions? E-mail bigcityfishshare [at] gmail.com. For general CSA questions, e-mail Michele at mignyc [at] gmail.com.

_____________________
Yesterday’s Whiteboard: Rest Day
West Regional: Emily Abbott CrossFit
When Members Drop an Empty Barbell

In case you missed it: Coach David recently appeared on Mark Rippetoe’s Starting Strength podcast. Rippetoe calls us “the best gym in NYC,” and who are we to argue?

This Week at CFSBK in Review

1. Coach David was also interviewed for a CrossFit Journal article about community building and had lots of interesting stuff to say. Check it out here!

2. Registration for the Subway Series started last week. These events sell out quickly, so sign up now!

3. Sign-ups for Murph Day, one of our biggest community events of the year, opened last week as well. It’s a tough workout, but there will be plenty of scaling options and you’ll be supporting a great cause!

4. Have you signed up for our CSA with Common Hands Farm yet? Today is the last day to sign up and secure your summer/fall veggie supply.

5. But wait, that’s not all! You can also sign up for our seasonal fish CSA with Big City Fish Share!

6. Chris M. recently started a health and nutrition podcast called The Daily Lipid that’s sure to be of interest to CFSBKers. Notes from each show can be found on his blog.

_____________________
Yesterday’s Whiteboard: Power Clean | Power Cleans, Push-Ups
Gut Science FiveThirtyEight
Before Emoji, There Was The Print Shop The Atlantic

Clean + Pull-Ups

Performance
Every Minute on the Minute x 10
Even: 1 Power Clean
Odd: 5 Strict Pull-Ups

Work up to a heavier weight than you’ll use for the metcon. Scale up to Chest-to-Bar Pull-Ups as appropriate.

Fitness
Every Minute on the Minute x 10
Even: 1 Clean Deadlift + 1 Hang Power Clean
Odd: 5 Strict Pull-Ups

Work up to a heavy weight on the Clean complex. Use bands or scale volume as necessary for the Pull-Ups.

Post loads and Rx to comments.
Exposure 6 of 8

_____________________

Performance
20 Reps for Time:
Power Clean 185/125
EMOM 5-10 Push-Ups

The Power Cleans should be on the medium heavy side for you. Scale Push-Ups as needed to do one quick set on the minute starting at GO.

Fitness
20 Reps for Time:
1 Clean Deadlift
1 Hang Power Clean
EMOM 5-10 Push-Ups

Use a weight that’s 10-20% lighter than the heaviest you lifted in the EMOM. Scale Push-Ups as needed to do one quick set on the minute starting at GO.

Post time and Rx to comments.

Throwback Thursday: Coach Jeremy does Thrusters during CFSBK’s last workout at the Brooklyn Lyceum before the move to 597 Degraw

The Chicken CSA is Back! So Are Eggs!

For $85/month, you’ll receive 10 pounds of flash-frozen fresh chicken parts, a whole bird, and chicken sausages.  If you’ve never had Herondale’s chicken, you are in for a real treat. Deliveries are on the first Wednesday of every month, and the chicken shares are only available from June to November. So sign up now to ensure you get the June 1st delivery.

Questions? Email Michele at mignyc [at] gmail [dot] com.

Back Squat

Performance
3 x 8

Add weight to last week. Use full a full range of motion and control.

Fitness
3 x 5 Linear Progression

Add 5-10 lbs to last week.

Deadlift

1 x 6

Warm up and perform one heavy (and perfect) set of 6 reps, heavier than last week. Touch-and-go is permitted.

Post loads to comments.
Exposure 6 of 8

_____________________

In teams of three with one partner working at a time…
AMRAP 18 Minutes:
7 Thrusters 95/65lbs
7 Box Jumps 24/20″
7 Russian Kettlebell Swings 24/16kg

Partners alternate full rounds of the triplet until the call of time and must “tag” the next partner in. The barbell and kettlebell weights should be on the light side and certainly done unbroken. The Box Jump is Rx’d as a two-foot take off. 

Post rounds, reps, and partners to comments.

Nate O. works out on the rings during Open Gym. Want to get better at gymnastics? Read on! | Photo by Thomas H.

Want to Improve Your Gymnastics Skillz?

Syllabus
Basic Skills

Handstands
Headstands

Muscle-Ups

Tight Body

Week 1

Warm-up

Headstand

Handstands
Rings Support
L Seats – Rings/Parellettes

Basic routine

Strength

Mobility

Week 2

Warm–up

Headstand

Handstand

Cartwheels

Rings

Basic routine
Strength
Mobility

Week 3

Warm up

 Handstand
Cartwheels
Rings

Support

Muscle-Ups

Ken’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.

Hiring Front Desk Staff

CFSBK is looking for new talent to staff the Front Desk. Responsibilities include handling inquires from walk-ins, managing basic membership issues, light cleaning/organization, and other miscellaneous duties. Ideally, we’d like to hire from within so that candidates are already familiar with CrossFit and CFSBK, but we are open to talking to new folks if they’ve got good people skills and are committed to joining the gym. On top of an hourly wage, FD staff will also receive a comped membership. We are looking for people who keep a consistent schedule and commit to six months of work with us (barring extenuating circumstances).

We will be interviewing this month and training a new hire for immediate training will begin next week. The shifts we are looking to fill are below, so before applying, please make sure these openings fit with your schedule:

• Tuesdays, 4:15p – 9:45p
• Wednesdays, 4:15p – 9:45p
• Sundays, 7:45a-12:00p
  

Email Janelle [at] CrossFitSouthBrooklyn.com to inquire and include Front Desk in the subject line.

_____________________
Josh Everett: The Hook Grip CrossFit
The Lingering Legacy of Psychedelia The New Yorker

Dan Bench Presses during a recent Starting Strength class. There are just a few spots left in our upcoming Starting Strength program cycles!

• Coach David was recently interviewed for an article in CrossFit Journal about community building and had lots of interesting stuff to say. Check it out here! 
• David also just appeared on Mark Rippetoe’s Starting Strength podcast. We don’t mean to toot our own horn here, but Rippetoe calls us “the best gym in NYC.” (Ok, that’s pretty cool: *toot toot*)

Hiring Front Desk Staff 

CFSBK is looking for new talent to staff the Front Desk. Responsibilities include handling inquires from walk-ins, managing basic membership issues, light cleaning/organization, and other miscellaneous duties. Ideally, we’d like to hire from within so that candidates are already familiar with CrossFit and CFSBK, but we are open to talking to new folks if they’ve got good people skills and are committed to joining the gym. On top of an hourly wage, FDstaff will also receive a comped membership. We are looking for people who keep a consistent schedule and commit to six months of work with us (barring extenuating circumstances).

We will be interviewing this month and training a new hire for immediate training will begin next week. The shifts we are looking to fill are below, so before applying, please make sure these openings fit with your schedule:

• Tuesdays, 4:15p – 9:45p
• Wednesdays, 4:15p – 9:45p

Email Janelle [at] CrossFitSouthBrooklyn.com to inquire and include Front Desk in the subject line.

________________
Yesterday’s Whiteboard: Ring Dips | Pull-Ups, Burpees, Power Snatches, Run
Strongman Eugen Sandow’s Endorsement of the “Magic Cold Bath” The Art of Manliness
Bison Bison Bison The New Yorker

Ring Dips (or Close DB Bench Press)

Performance
Stict Ring Dips (32X1):
4  x 6-12 Strict, 1 x Max Reps

No tempo this week but use a full range of motion and CONTROL. Keep these tight. Perform 4 sets across to 2 reps shy of failure, then 1 max effort set to failure. Kipping is allowed on the max rep set. Rest as needed between sets. The goal is to add total reps each week by increasing the reps on the sets across and/or the max set.

Fitness
Close Dumbbell Bench Press (32X1):
4 x 6-12, 1 x Max Reps

No tempo this week but use full range of motion and CONTRL. Stay tight and keep elbows in close to mimic the bottom of a dip. Perform 4 sets across to 2 reps shy of failure, then 1 max effort set to failure. Rest as needed between sets. The goal is to go heavier than last week and/or add reps. If you’ve been hanging around 12 reps still, then definitely go heavier.

Post loads/work to comments.
Exposure 6 of 8

_____________________

5 Rounds for Time:
10 Pull-Ups
10 Burpees
10 Power Snatches 115/80
270m Run

Post time and Rx to comments.

Coach Ro and Allan E. either discussing Butterfly Pull-Ups or inventing the next big dance craze

Murph Day 2016: Sign Up Today!

“Murph”

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

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor.” From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the Pull-Ups, Push-Ups, and Squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

There is no charge for the workout, nor will it be deducted from your weekly class limit.

SIGN UP HERE!

News and Notes from CFSBK Members

• Jenna J. just published a report for the Guttmacher Institute. Check it out!
• Chris M. recently started a health and nutrition podcast called The Daily Lipid that’s sure to be of interest to CFSBKers. Notes from each show can be found on his blog. 

__________________
Yesterday’s Whiteboard: Snatch | Wall Balls, Row, Run
Move Better, Perform Better Training Think Tank
Getting People to Move More NY Times

Power Snatch

Performance
Every other minute on the minute x 8 (15min):
3 Touch-and-Go Power Snatches

Start at about 50% (of your best power snatch) and work up to a heavy load across the 8 sets. Notice how Christian Harris jumps and catches the bar at his hips on the descent after the first rep.

Fitness
Every other minute on the minute x 8 (15min):
3 Power Snatches

You can bail (with control) each rep. Start light and add weight as appropriate across the 8 sets. Newer athletes or those having trouble organizing the pull off of the floor can perform 1 Snatch Deadlift + 3 Hang Power Snatches instead.

Post loads to comments.
Exposure 5 of 8

_____________________

For Time:
50 Wall Balls 20/10, 14/9
40 Calorie Row or 25 Calorie Assault Bike
50 Wall Balls
400m Run

Post time and Rx to comments.

Did you do something different with your hair, Allie?

• Today’s 2pm Anti-Gravity class is cancelled. Enjoy gravity and all it has to offer today!

REGISTER NOW FOR THE 2016 SUBWAY SERIES!

Another year has gone by, and it’s time once again for an NYC affiliate throwdown: the sixth annual Subway Series! All NYC affiliates are invited to participate—the affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year!

Event Schedule
Sunday, August 7th: CrossFit Virtuosity
Sunday, August 14th: CrossFit Gantry
Sunday, August 21st: CFSBK
Sunday, August 28th: CrossFit Queens

Scoring
Scoring will work “Open-style”: top 3 male and top 3 female athletes from each affiliate will score based on their place finish in each event. Athletes may score in any event regardless of attendance at other events. 

The ultimate series winner will be the affiliate with the least points after all 4 events have been completed. In the event of a tie, a 5th tie-breaking event will be held. 

As last year, an Rx division and Scaled division trophy will be awarded. 

Registration
All athletes MUST register for each individual event in advance via the Subway Series website in order to participate. Each event will be capped at 100 total participants, so we strongly advise you to register ASAP. These events sell out quickly. 

REGISTER HERE!

________________
Yesterday’s Whiteboard: Front Squat | Rope Climbs, Push-Ups, Run
How To Do Better Wall Balls Movement RVA
An Avian Ballet of 2,000 Pigeons Streaks the New York City Sky Audubon

Front Squat

Performance
3 x 8

Add weight to last week. Use a full range of motion and control.

Fitness
3 x 5 Linear Progression

Add 5-10 lbs to last week.

Post loads to comments.
Exposure 5 of 8
_____________________

5 Rounds Not for Time or 20 Minutes:
1-3 15′ Rope Climbs or 5-10 Strict Chin-Ups
10-15 Push-Ups
270m Jog

Practice your rope climbs today or work on upper body pulling/holding strength. Keep your Push-Ups strict and tight. Use the runs as active recovery for the upper body pull and push.

Post work to comments.

Coach KHarpz graduated this week and is now a Doctor of Physical Therapy. Congrats, Katie!

•  Tomorrow’s 2:00pm Anti-Gravity class is cancelled. Still looking to do something other than group class? Check out Yoga for Athletes with Coach Whit on Saturday at 10am or Active Recovery either today or tomorrow at 11:00am.

Register Now For Starting Strength Program

We all want to get stronger. That’s because we implicitly understand that building strength is the foundation for increasing overall physical capacity. It has been proven again and again that lifting heavy primes our bodies to be more effective and efficient at metabolic conditioning workouts. Strength is the only mode of training that supports everything else we do in the gym and in life. Plus: it’s pretty badass. 

Upcoming Program Times and Dates:
A cycle: Novice, 7pm Mon/Wed and 6pm Fri | Monday May 23rd – Friday July 15th
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday May 24th – Sunday July 17th
C cycle: Morning Novice, 6:30am Mon/Wed | Monday May 23rd – Wednesday July 13th
D cycle: Continuing Education, 6pm Mon/Wed | Monday May 23rd – Wednesday July 13th
E cycle: Late morning, all levels, 10am Mon/Thurs, co-taught by Coach Margie | Monday May 23rd – Thursday July 14th

Each cycle will culminate in a CrossFit Total on Sunday, July 17th.

Class Sizes: Space is limited to 4-8 participants
Class Length: 90 minutes 

Cost: 3x Per Week Cycles:
$300 paid upon registration and then another $300 at the halfway point
Cost: 2xW Cycles:
$200 paid upon registration and then another $200 at the halfway point 

Group Class/Open Gym/Active Recovery/Yoga/Pilates Add-On Option!
This add-on membership allows our 2x/week Starting Strength Program to attend two additional classes per week, outside of the regularly scheduled strength cycle classes. This includes group classes, open gym, and Active Recovery/Yoga/Pilates. 

Price is $100 per four weeks, first bill due at sign-up and second bill ($100) charged automatically to the card on-file four weeks later. Register here!

If anyone is confused as to which cycle they belong in or has any questions, they can contact Jeremy directly at Jeremy [at] CrossFitSouthBrooklyn.com to discuss placement.

________________
Jacob Heppner: Chest-to-Bar Mary CrossFit
Hafþór Björnsson, The Mountain, Consumes So Much Goddamn Food Deadspin
How To Live in a Micro-Apartment Without Going Crazy NY Mag

Michael A. recently dropped into CrossFit DC in Washington DC with some coworkers

This Week at CFSBK in Review

1. Speaking of dropping in, have you read Coach David’s “Reps & Sets Abroad: Some Thoughts on CrossFit and Travel”? Get after it!

2. This Sunday’s 2:00pm Anti-Gravity class is cancelled. Still looking to do something other than group class? Check out Yoga for Athletes with Coach Whit on Saturday at 10am or Active Recovery on either Saturday or Sunday at 11:00am. 

3. Sign-ups for Murph Day, one of our biggest community events of the year, opened last weekend. If you’re thinking about doing it, do it!

4. Registration for the Subway Series started on Monday. These events sell out quickly, so sign up now! 

5. Did you recently lose some protein powder, a t-shirt, a jumprope, or approximately 600 sets of wrist wraps? We just emptied the Lost and Found bins and want to give it all back. Please claim your stuff before we donate it to CHIPS in two weeks.

6. We’re giving away 4 free entries to the Rugged Maniac race in Brooklyn on June 25th. Go here to find out how you can enter, and get sandbaggin’!

7. There are still a few spots left in our upcoming Starting Strength Program cycles. What are you waiting for?

________________
Yesterday’s Whiteboard: Clean and Jerky | Partner WOD
Tripping on Double-Unders? WODprep
Society is Messing With Your Sleep The Atlantic