Ashley T.’s first Squat attempt at this past Sunday’s Starting Strength Program Total

• First, the bad news: Erin M. is moving to Maui. We’ll miss you, Erin! Now some good news: her going away party is this Friday night at 9:00pm at Royal Palms. Stop by and bid her farewell!

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.

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Yesterday’s Whiteboard: Ring Dips | Overhead Squats, Toes to Bars
Josh Everett: Snatch vs. Power Snatch CrossFit
5 Pieces of Advice for the CrossFit Beginner Fitness HQ

Ring Dips (or Close DB Bench Press)

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

Perform 4 sets across to 2 reps shy of failure, then 1 max effort set to failure. Perform a full range of motion on all reps. Rest as needed between sets. Goal is to add total reps each week by increasing the sets across and/or the max set.

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

Perform 4 sets across to 2 reps shy of failure, then 1 max effort set to failure. Rest as needed between sets. Start with a load that feels almost easy for 12 reps. Keep elbows in close to mimic the bottom of a dip.

The tempo note (32X1) means control the eccentric (down) portion for a 3 count, pause at the bottom for a 2 count, contract concentrically (up) as fast as possible, then hold the top for a 1 count before beginning the next rep.

Post loads/work to comments.
Exposure 5 of 8

_____________________

21-15-9 Reps for Time of:
Overhead Squats 95/65
Toes-to-Bars

The Overhead Squat weight should be light enough to cycle the reps into 3-4 sets. Substitute Hanging Leg or Knee Raises for Toes-to-Bars as appropriate.

Post time and Rx to comments.

Steph M. competing in last year’s Subway Series at CFSBK

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!

News and Notes

• Registration for Murph Day 2016 opened Saturday. Sign up now!
• 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. 
• Tom S. just got a really cool job as Global Chief Compliance officer at a company called ITG. Congrats, Tom! He’s making two hires and wants the CFSBK community to know about them. Check out the listings for Trade Surveillance Compliance Officer and Regulatory Audits and Inquiries Compliance Officer. You can reach Tom at Thomas.Shpetner [at] ITG [dot] com if you have questions or would like to send him a resume.

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Should I Give Up on the Split Jerk? Catalyst Athletics
Found: The Secrets of Lost, Underwater Egyptian Cities Atlas Obscura

Snatch Complex

Performance
Snatch Deadlift + 3 Hang Snatch Pulls + Hang Snatch + Overhead Squat

Start at about 50% and work up to a heavy load on the complex. Focus on keeping your weight balanced toward the heels on the Deadlift and on extending vertically on the pulls.

Fitness
5 attempts at a heavy load on the following complex:
Snatch Deadlift + Hang Power Snatch + Overhead Squat

Post loads to comments.
Exposure 4 of 8

_____________________

5 Rounds for Reps:
1 Minute Russian Kettlebell Swings 24/16kg
1 Minute Rest
1 Minute Box Jumps 24/20″
1 Minute Rest

Post reps and Rx to comments.

Coach JB braces before a Front Squat

Win a Free Entry to the Brooklyn Rugged Maniac Race on June 25th!

Looking for an adventure? How about a day filled with 25 epic obstacles, rockin’ music, and plenty of beer? If this sounds good, you’re in luck: we’re offering 4 free entries to the upcoming Rugged Maniac race in Brooklyn on June 25th!

What Is It?

Here’s how Rugged Maniac describes the race: “Remember when you were a kid and you used to run around outside with your friends climbing trees, jumping in puddles, playing tag, and just plain having fun? Well Rugged Maniac is simply an adult version of that! We build 25+ epic obstacles for you and your friends to play on (like fire jumps, water slides, trampolines, and underground tunnels), put them in a 3-mile course, and then throw a crazy party with plenty of beer and music!”

Why Should I Enter?

Well, first, it’ll be fun! Second, as a Rugged Maniac competitor, you’ll have the chance to raise money for the American Cancer Society. Finally, the 4 winners will have the honor of representing Team CFSBK at the race!

How Do I Enter?

1. Check in at the Front Desk and complete the Rugged Maniac WOD (see below). All CFSBKers with an active membership are eligible.

2. Have a Front Desker or a fellow CFSBKer take a picture of you doing the WOD. Post the pic to Instagram, Facebook, or Twitter along with your time. Tag both CFSBK and Rugged Maniac in your post!

3. Your name will be entered into a drawing, the results of which will be announced on this here blog on Monday, May 16th. 

The WOD

1 lap around the block with a sandbag

Men’s and women’s Rx sandbags will be stored near the entry at 608. Ask the Front Desk if you have trouble finding them.

Questions? Contact Josh [at] CrossFitSouthBrooklyn [dot] com.

_____________________
Yesterday’s Whiteboard: Front Squat | Run, Deadlifts, Muscle-Ups
What Body-Shape Trajectory Say About Your Health NY Mag

Front Squat

Performance
3 x 10

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

Fitness
3 x 5 Linear Progression

Add 5-10 lbs to last week.

Post loads to comments.
Exposure 4 of 8
__________________

Performance
3 RFT:
400m Run
8 Deadlifts 275/185
8 Ring Muscle-Ups

The Deadlifts should be on the heavy side but light enough that you could do a set unbroken. If you can’t string together a few Ring Muscle-Ups then scale volume so that you can do them in a few sets without a lot of failing. If you have a few ring dips and are stable in the catch then sub Jumping Muscle-Ups.

Fitness
3 RFT:
400m Run
8 Deadlifts 185/125
8 Chest-to-Bar Pull-Ups
8 Burpees

Scale weight as needed to be able to perform the Deadlifts unbroken. Scale C2B Pull Ups to Jumping C2B Pull-Ups as needed.

Post time and Rx to comments.

Val K. is also happy that the weekend is here | Photo by Thomas H.

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: Rest Day
5 Fitness Commandments to Live By Explore
10 Inventions Predicted By The Simpsons Alltime10s

Juan Carlos M. sent us some photos of his training on the streets of Mallorca, Spain. Rock on, Juan Carlos!

This Week at CFSBK in Review

1. 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’!

2. Have you signed up for our CSA with Common Hands Farm yet? Get on it and secure your veggie supply for the Spring/Summer/Fall! Registration closes on May 20th.

3. The CFSBK Fighting Tacos’ soccer season is underway! Check out some photos here!

4. Mark your calendars! Our annual Memorial Day “Murph” Event will happen all day on May 30th. This is a great community event where we perform this classic CrossFit benchmark workout followed by some grilling, side dishes, and beers. We can’t wait!

5. Come out and cheer at our Starting Strength Program Total this Sunday. Coach Jeremy and Coach Margie’s Starting Strengthers will wrap up their eight-week cycle starting at 2:00pm. Lifters will be testing their 1RMs in the back squat, press, and deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!

__________________
Yesterday’s Whiteboard: Clean and Jerk | “Grace”
What It’s Like to Compete at Regionals When You’re Not a CrossFit Superstar BarBend

Clean and Jerk

Performance
The Shankle Complex:
1 Clean Deadlift + 3 Clean Pulls + 1 Hang Clean + 2 Jerks

Start at about 50% and work up to a heavy load on the complex. Focus on keeping your weight balanced toward the heels on the Deadlift and extending vertically on the pulls.

Fitness
5 attempts at a heavy load on the following complex:
Clean Deadlift + Hang Clean + Push Press or Jerk

Post loads to comments.

_____________________

“Grace”

For Time:
30 Clean and Jerks 135/95

The Cleans for this benchmark workout should be Power Cleans and the Jerks can be done using any shoulder-to-overhead technique. Be sure to come to complete knee and hip extension with the bar held overhead at the top of each rep. If you can do the Rx’d loads, then go for it! If scaling, choose a weight that allows you to get through the 30 reps fast. You can cycle or you can do single,s but the weight should be on the light side for you.

Throwback Thursday: CFSBK Events Planner Danae M. at Murph Day 2014

• Schedule Change: This morning’s 9am Yoga class with Jaclyn K. is cancelled.
  

Save the Date! Murph Day 2016

“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 information will be up on the blog soon!

_____________________
YouTube Bodybuilders Rich Piana and Dmitry Klokov Can Teach You How To Live Deadspin
Report: 750,000 Americans Die Each Year During First Attempt To Get Back in Shape

Back Squat

Performance
3 x 10

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

Fitness
3 x 5 Linear Progression

Add 5-10lbs to last week.

Deadlift

1×8

Warm up and perform one heavy (and perfect) set of 8 reps, heavier than last week. Touch-and-go is permitted.

Post loads to comments.
Exposure 4 of 8

_____________________

5 Rounds NFT:
3-5 Bar Muscle-Ups
15 Calorie Row or Bike

Rest as needed. If you don’t have Bar Muscle-Ups, you can choose to either perform Jumping Bar Muscle-Ups or Chest-to-Bar Pull-Ups + Dips. For the row, play around with stroke rating and damper setting to find what works best for you. For example, long heavy pulls at a low stroke rating with a higher damper setting might likely allow you to pull the 15 calories in fewer strokes but may require more strength, may take more time, and may leave you feeling more fatigued depending on your strengths.

Post work to comments.

Wendy S. Back Squats as Coach Jeremy checks her depth during a recent Starting Strength class. Come out this Sunday at 2:00pm to cheer on our lifters at this cycle’s Starting Strength Program Total!

Free Class with Amanda Mc Tomorrow Night at 7:00PM

Our beloved Amanda McCormick is offering a free (that’s right, FREE) class tomorrow night that should be of interest to many CFSBKers. It’s called 5 Things You Need to Know to Make Your Website More Effective, and here’s everything you need to know:

WHEN: Thursday, May 5, 2016 from 7:00 PM to 8:30 PM 
WHERE: Industrious Brooklyn – 594 Dean Street , Brooklyn, NY 11238

Do you have a website that’s not performing to your expectations? Or are you not even there yet and still planning a website while confounded by all of the options? This free workshop—centered around 5 simple and inexpensive principles you can use right now to optimize your current website or make sure the one you’re planning is on track—is tailor made for small businesses, freelancers, artists, writers and other makers and creative folk.

Amanda has created and delivered workshops in digital skills for companies like Time Inc., Yahoo!, Comedy Central, VH1, and MediaBistro but she loves working with individuals and smaller businesses too, and that’s why she designed this workshop. 

The CFSBK Fighting Tacos’ season is underway! | Photo by Coach KHarpz

Sign Up for Our Seasonal Fish CSA! Discount for Early Birds

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.

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. 

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

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Yesterday’s Whiteboard: Ring Dips | Burpees, Deadlifts, Hang Power Cleans
Slow Elbow Syndrome WODprep
At 100, Still Running for Her Life NY Times

Ring Dips (or Close DB Bench Press)

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

Perform 4 sets across to 2 reps shy of failure, then 1 max effort set to failure. Perform a full range of motion on all reps. Rest as needed between sets. Goal is to add total reps each week by increasing the sets across and/or the max set.

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

Perform 4 sets across to 2 reps shy of failure, then 1 max effort set to failure. Rest as needed between sets. Start with a load that feels almost easy for 12 reps. Keep elbows in close to mimic the bottom of a dip.

The tempo note (32X1) means control the eccentric (down) portion for a 3 count, pause at the bottom for a 2 count, contract concentrically (up) as fast as possible, then hold the top for a 1 count before beginning the next rep.

Post loads/work to comments.

Exposure 4 of 8

_____________________

5 Rounds for Time:
15 Burpees
12 Deadlifts 135/95
9 Hang Power Cleans 135/95

Post time and Rx to comments.

 Ryan H. swings, American style, under red, white, and blue skies | Photo by Thomas H.

Win a Free Entry to the Brooklyn Rugged Maniac Race on June 25th!

Looking for an adventure? How about a day filled with 25 epic obstacles, rockin’ music, and plenty of beer? If this sounds good, you’re in luck: we’re offering 4 free entries to the upcoming Rugged Maniac race in Brooklyn on June 25th!

What Is It?

Here’s how Rugged Maniac describes the race: “Remember when you were a kid and you used to run around outside with your friends climbing trees, jumping in puddles, playing tag, and just plain having fun? Well Rugged Maniac is simply an adult version of that! We build 25+ epic obstacles for you and your friends to play on (like fire jumps, water slides, trampolines, and underground tunnels), put them in a 3-mile course, and then throw a crazy party with plenty of beer and music!”

Why Should I Enter?

Well, first, it’ll be fun! Second, as a Rugged Maniac competitor, you’ll have the chance to raise money for the American Cancer Society. Finally, the 4 winners will have the honor of representing Team CFSBK at the race!

How Do I Enter?

1. Check in at the Front Desk and complete the Rugged Maniac WOD (see below). All CFSBKers with an active membership are eligible.

2. Have a Front Desker or a fellow CFSBKer take a picture of you doing the WOD. Post the pic to Instagram, Facebook, or Twitter along with your time. Tag both CFSBK and Rugged Maniac in your post!

3. Your name will be entered into a drawing, the results of which will be announced on this here blog on Monday, May 16th. 

The WOD

1 lap around the block with a sandbag

Men’s and women’s Rx sandbags will be stored near the entry at 608. Ask the Front Desk if you have trouble finding them.

Questions? Contact Josh [at] CrossFitSouthBrooklyn [dot] com.

_____________________
Walt Whitman: Manly Health and Training NY Times
Chromosomally Enhanced: A Down Syndrome CrossFit Class CrossFit

Snatch

Every other minute on the minute for 16 minutes:

Performance
1 Snatch

Start at about 70% and work up to a heavy single

Fitness
Snatch Deadlift + Hang Power Snatch + OHS

Start light and add weight across the 8 reps as appropriate.

Post loads to comments
Exposure 3/8

_____________________

Post time and Rx to comments

Post load to comments

Coach Noach and his CrossFit Teens class. Read on to learn more about this program! | Photo by Coach KHarpz

• The first Iron Maidens Lift n’ Learn session will take place today at 2:30pm. See yesterday’s post for more details!
  

CrossFit Teens at CFSBK!

Have a teenager who is looking to gain a competitive advantage in their sport, improve their fitness, learn new skills, and have fun in a supportive, social environment? CrossFit Teens is a strength and conditioning program that is specifically designed for teenagers and helps them develop a lifelong love of fitness. In a group setting, teens participate in fun and engaging workouts that deliver measurable results and prepare them to be well- rounded athletes. The workouts consist of constantly varied, functional movements that deliver a fitness that is broad, inclusive and general and scalable for any participant at any level. 

Classes will begin with a warm-up and icebreaker-style question. Each class will include skill practice and a strength development aspect, specifically designed to be accessible and appropriate to teenaged athletes. Classes will finish with a WOD, or Workout of the Day, designed to test work capacity, endurance, skill, and strength in a fun, competitive, but inclusive environment. As the school year starts, post-class homework time will be included to take advantage of the increased mental capacity brought about by movement and physical exertion.

Schedule:
Tuesdays: 4:30p – 5:30p
Thursdays: 4:30 – 5:30p

Pricing:
Single Class Drop-in: $35
10 pack: $300 ($30/class)

Sign up here!

20% discount for siblings (do not have to be registered for the same class).
There is a 3 month expiration on the 5 pack and a 6 month expiration on the 10 pack.

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Yesterday’s Whiteboard: Front Squat | Power Cleans, Reverse Lunges, Kipping Pull-Ups, Run
Photo Ark National Geographic
Baby Has Sinking Feeling He Left Home Without Oversize Multicolor Plastic Keys