Clean

Spend 10 minutes warming up your Clean and Dips/Push-Ups for the metcon.

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“Elizabeth”

21-15-9 Reps for Time:
Cleans 135/95
Ring Dips

The Cleans are Rx’d as full (squat) cleans. If you struggle with these, then consider scaling to “Power Elizabeth” (Power Cleans). This is generally a Ring-Dip workout for most people, so scale volume as necessary or scale the movement to Push-Ups if you can not perform at least 7 unbroken Ring Dips. Kipping the Ring Dips is permitted and recommended.

Post time and Rx to comments.

June Athlete of the Month: Allie Clark

This AOM has been quietly been going about being a boss at CFSBK for about 2 years now but was still shocked to learn she was the staff choice for this month. I believe “Really? How did that happen?” were the first words she said when told. She’s been super consistent in training, made some major gains, and been a big part of multiple gym events. Get to know a little bit about an unassuming but unanimous AOM, Allie Clark.

Fox: Hi Allie, congrats and thanks for sitting down with me for this. Let’s get started… how and when did you start at CFSBK?

Allie: Thanks so much! I took an Intro Class in the fall of 2014. I was really just looking for a gym and I live around the corner so I lucked into this place.

Fox: What were you doing fitness-wise before coming to CrossFit? And why did you decide to stick with CFSBK?

Allie: Way back when I was a child athlete. That is to say that I played just about all the sports but wasn’t very good at any of them. I’d get bored and move from one to another. As an adult I’d been a runner and had done more than a few half-marathons. Immediately prior to starting CrossFit, I’d been in PT for a posterior tibailais injury (suffered from running) for a very long time. So long that I was actually getting angry about it and decided to try something else. I’d been to regular gyms in college but never with any sort of purpose. I looked for a gym near me and there you guys were! I remember that Nick taught my Intro Class and that I couldn’t move my arms for a week. Even though the workout was hard, the people in the class and the in whole gym were happy. I took Foundations right after that and was impressed by the overall positive vibe of the gym. The coaches seemed smart and had eyes on people. That part was particularly struck me, as I’d never been to gym where people threw weights around before, and I don’t think I’d have stuck around if not. Come to think of it, this is actually the first year in a long time that I haven’t run a half marathon!

Fox: I always love hearing the things that stuck out to members as they first came to CFSBK. First impressions are so important! Can you tell us a little bit about your life outside the gym? Where did you grow up?

Allie: I grew up in New Rochelle, and my folks are still there. I have a brother in Connecticut and an adorable 2 ½ year old nephew. Dad works in insurance and is one of 13 kids, so I guess my brother and I had it easy! Mom was a preschool teacher and is retired now. The family has a beach house in Long Beach Island, NJ, and we’re fortunate to get together there when we can.

Fox: Where did you go to school, and what do you do for work?

Allie: I went to Loyola and got a degree on Psychology and Spanish and also studied abroad in New Zealand. I went to Teachers College immediately after college, and I currently work as a college counselor at a high school with mostly first generation kids from low-income families. I’m pretty into setting goals and making plans to reach them, and I feel lucky to have a job that lets me do this with really awesome kids.

Fox: And what do you do when you’re not working or working out?

Allie: I cook a lot but am not really good at winging it. I’m definitely the person who reads, shops for, and follows recipes. I can eat eggs at any time of day and prefer them poached, preferably by someone else. I also read a ton and enjoy outside time and will often set off on aimless walks. My current goal is to learn to surf. I’ve taken lessons in LBI and may rent a board this season!

Fox: Sweet! I love that we have surf beaches, modest as they may be, available to us in this part of the country. And, plus one for a well poached egg! Do you have any gym goats and goals?

Allie: As far as goats I’ve overcome, I remember when starting out that a 65lb squat was super hard. Now my 1RM is 215 and I’ve squatted 200x5x3 as well, so I’d say that’s improved, as has my ankle mobility. I can’t really say that I’ve devoted lots of time to my ankles. I’ve been back and forth with mobilizing, but I’ve developed flexibility through CFSBK programming in general, which is neat. My current goals are to develop my Pull-Ups and to have my Olympic lifts reflect my Squat and pull strength.

Fox: Ah, that’s why we see you before and after class working biceps and triceps. It’s so great for us coaches to see people work on and achieve their goals, keep at it! You mentioned before that you’d played sports but never stuck with any. Why do you think you’ve stuck with CF?

Allie: I’d say it’s because the programming is varied but progress is still visible. It’s different enough that I don’t get bored. Also, I’ve dropped into a few other CF gyms and see the difference in the approach here.

Fox: You’ve been quite a fundraiser for a few things, Iron Maidens and Fight Gone Bad in particular. What motivated you do give the effort there and how were you so successful?

Allie: As fas as the success, I guess I just have very generous family and friends. This year’s Iron Maidens cause (The Iron Maidens Stay Strong Scholarship for Grace Outreach) was particularly close to home as college access and education in general are very personal and important issues for me. I was happy to be able to help.

Fox: Well you helped a bunch and certainly made a difference to some folks. Last question: What should we look for in a future AOM?

Allie: I’m not really joking when I say you could just about pick a name out of a hat. There are so many great people at this place. That said, I think an AOM takes their training seriously but is nice to people. That, and they should be good at bar math!

News and Notes

• We’re giving away 4 free entries to the Rugged Maniac race in Brooklyn on June 25th. The first 4 members to e-mail Coach David at David [at] CrossFitSouthBrooklyn [dot] com get them!
• Are you still saving the date? Coaches MeLo and Katie’s graduation WOD and BBQ will happen on June 18th at 2:00PM!

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Yesterday’s Whiteboard: Snatch | NFT Work
Athletes: Fit but Unhealthy Sports Medicine
Man Approaches Unfamiliar Shower Knobs Like He Breaking Wild Stallion

Snatch

1-1-1-1-1

Take 5 attempts to establish a new 1RM. You’re allowed 3 misses total, so plan your attempts accordingly. End today’s session on a good lift. Press-outs are misses. If you’re newer to the lifts, you can go heavy on the Fitness complex from this cycle (Snatch Deadlift + Hang Power Snatch + OHS).

Post loads to comments.
Exposure 8 of 8

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3-5 RNFT:
8 Barbell Bent-Over Rows
5 High Box Jumps
1 Wall Walk Hold for 10-30 seconds

Use a medium load that allows you to keep a perfectly neutral spine and not use momentum from the lower body on the Barbell Rows. Go higher than usual on the Box Jumps. Be sure to give yourself a few seconds of exit time from the Handstand Hold.

Post work to comments.

Faces of “Murph” | Photos by Thomas H.

Saturday, June 11th: CrossFit Virtuosity’s 2016 Prom

Our friends at CrossFit Virtuosity are having their annual prom next Saturday, and you’re invited to this 80s dance party and Prince homage! Here’s the annoucement:

2016 PROM: DIAMONDS & PEARLS
An 80s Dance Party & Prince Homage 

Saturday, June 11th
8:00pm until late.

It’s that magical season again… and time to break out the hairspray, ‘cause we’re going back to the 80s! So find yourself some fancy clothes, stage a promposal for your gym crush*, and get ready for…

• Our signature cocktails!
• Star In Your Own 80s Music Video + Photo Booth!
• A special live musical performance!
• Prince trivia!
• Classic 80s games!
• Hot tunes from DJ Joey!
•  …and of course, a whole bunch of CrossFitters gettin’ down and dirty!

Suggested Attire: 80s to the max! Dress to the theme: if you have your high school prom dress hiding away in a closet, break it out! Satin, ruffles, lace, and tulle are GO. Pinterest is your friend! 

Gents, if you ever had an ear piercing, now’s the time to revive it. If you’re feeling bold, flaunt those abs with the Prince crop top look. For the more conservative, suits never go out of style. Feel free to get creative!

Guest Policy: All CrossFitters are welcome! You’re also more than welcome to invite a non-CrossFit date. We ask that all guests RSVP to this invitation (for our planning purposes).

*A date is absolutely not required, but we can’t resist the thought of everyone reliving all kinds of hilarious high school prom-date-finding awkwardness. So we encourage you to get out there and ask someone! Here’s some special inspiration for this year.

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What We’ve Lost With Mohammed Ali Deadspin
The Story Behind the Greatest Sports Photo of All Time Slate
In Memoriam of Mohammed Ali Kareem Abdul-Jabbar

Front Squat

Performance
3 x 6

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 8 of 8

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Every minute on the minute for 18 Minutes:
1) 16/12 Calorie Row
2) 40 Double-Unders
3) 10 Pull-Ups

Scale the Double-Unders to 20 attempts or 100 Singles and the Pull-Ups to banded or reduced volume as needed to allow for the reps to be completed with at least 10 seconds of transition time between stations.

Post times and Rx to comments.

Some happy CFSBKers post-“Murph” | Photo by Thomas H.

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.

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Yesterday’s Whiteboard: Rest Day
Stop Working Out So Much on Your “Rest Days” Lifehacker
A New Origin Story for Dogs The Atlantic

Jill C. and Rytas S. racing toward some hamburgers and beers at the finish line of “Murph” | Photo by Thomas H.

This Week at CFSBK in Review

1. Thomas H. took lots of awesome pictures from Monday’s Memorial Day “Murph” event. Check them out here!

2. We’re still looking for suggestions for Movie Night on June 24th! Let us know what you’d like to see in the comments section of the event page.

3. Beloved Coaches Melissa and Katie just became DOCTORS of Physical Therapy. This is a big deal! They want to celebrate by working out (of course) and then having a BBQ with all of you (of course). Come to their DPT Graduation Celebration WOD and BBQ on Saturday, June 18th at 2pm. We’ll do a fun relay-style team WOD and then fire up the ole grill. Please bring your own beer and a tasty dish to share.

4. Sign-ups for our seasonal fish CSA with Big City Fish Share are open until June 11th. Act fast to secure your summer supply of delicious fish!

5. Spots are still open in the 2016 Subway Series competition! Register here! 

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Yesterday’s Whiteboard: Clean and Jerk | Run, Shoulder-to-Overhead, Burpees
Post-Workout Nutrition: What, When, and How Much? CrossFit NYC
15 “Fran” Variations to Try Fitness HQ

Clean and Jerk

1-1-1-1-1

Take 5 attempts to establish a new 1RM. You’re allowed 3 misses total, so plan your attempts accordingly. End today’s session on a good lift. Press-outs are misses. If you’re newer to the lifts you can go heavy on the Fitness complex from this cycle (Clean Deadlift + Hang Clean + Jerk or Push Press).

Post loads to comments.
Exposure 8 of 8

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For Time:
400m Run
then..
21-15-9
Shoulder-to-Overhead 95/65
Burpees
then…
400m Run 

The Shoulder-to-Overhead can be completed any way you wish. Push Jerks are probably the most efficient way. These should be on the light side and done unbroken on the fast end.

Coach David cools off after “Murph” | Photo by Thomas H.

• We’re still looking for suggestions for Movie Night on June 24th. Let us know what you’d like to see in the comments section of the event page.

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!

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Yesterday’s Whiteboard: Squat / Deadlift | Kettlebell Swings, Sit-Ups
A Punch in the Heart BuzzFeed
Smashed Cameras Eric J. Hessler

Back Squat / Deadlift

Performance
3×6

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

Fitness
3×5 Linear Progression

Add 5-10 lbs to last week.

Deadlift
1×4

Warm up and perform one heavy (and perfect) set of 4 reps, heavier than last week. Touch-and-go is permitted.

Post loads to comments.
Exposure 8 of 8
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AMRAP 10 Minutes:
20 Kettlebell Swings 24/16kg
20 AbMat Sit-Ups

The swings are Rx’d as overhead today. Scale load or range of motion as appropriate. Use the kettlebell as an anchor for your feet. If you’re feeling beet up from ” Murph,” then go easy on this and simply move for 10 minutes.

Post rounds and reps to comments.

Members of the 6am crew doing “Murph” together at 8am (of course) | Photo by Thomas H.

Sign Up for Our Seasonal Fish CSA!

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.

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: Rest Day
3 Practical Tips for Busy Weightlifters BarBend
20 Ways to Make Your June Jubilant Gothamist

Yesterday’s 8:00am “Murph” heat takes off with Coaches Jess and McDowell leading the way. Thanks to all of you who came out yesterday and made it a special day. And thanks to our coaches, volunteers, and staff for keeping everything running smoothy!

• If you’d still like to donate to K9s for Warriors, you can do that here (write “CFSBK” in the “Salutation” box so we can check in on the amount we donated). We apologize for any whackiness with the original donation announcement. For some reason, our fundraising page was never activated. Anyway, thanks to all who have donated to this great cause so far!
• Movie Night returns on June 24th after Open Gym. We’ll be showing the family favorite Taxi Driver (1976) on our big screen, followed by a Q&A with director Martin Scorcese and lead actors Robert De Niro and Jodie Foster. Just kidding! We we have no idea what we’re showing. Please go to the event page and give us suggestions that aren’t Taxi Driver.
• Schedule Change: Tonight’s 7:30pm Anti-Gravity class is cancelled.

Graduation WOD and BBQ for Coaches MeLo and KHarpz!

“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. There are still a few spots left in several heats, and you can sign up here! If you decide not to do it at the last minute, please delete your name from the spreadsheet so someone else can take your place.

Murph Day 2016 Notes

Please note that all regularly scheduled classes (including AM Open Gym) are cancelled today for Murph Day.

• CFSBK and many other affiliates do “Murph” on Memorial Day in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. If you’d like to learn more about Michael Murphy and where this workout comes from, this is a great place to start.

• This year we’ll also be raising money to benefit K9s for Warriors, an organization that provides service dogs for veterans suffering from Post-traumatic Stress Disability, traumatic brain injury and/or military sexual trauma as a result of military service post 9/11. You can donate here (write “CFSBK” in the “Salutation” box so we can check in on the amount we donated). The suggested donation is $25 (the cost of a drop-in) or the dollar equivalent of your “Murph” time (60 minutes=60 dollars). We apologize for any whackiness with the original donation announcement. For some reason, our fundraising page was never activated. Anyway, thanks to all who have donated to this great cause so far!

• CFSBK will provide one keg, burgers, and sasuages, but please feel free to BYOB and more delicious foods. We’re still looking for volunteers to help clean up after the event. Please contact Events Coordinator Danae at Danae [at] CrossFitSouthBrooklyn.com to let her know if you can help out.

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Brian Turner, “Ashbah” The Guardian
Ho Lye Toh The Unsung Heroines
A Full Revolution: How Simone Biles Is Transforming Gymnastics New Yorker

Snatch

Peformance
Every other minute on the minute for 16 minutes (8 reps):
1 Snatch

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

Fitness
Every other minute on the minute for 16 minutes (8 reps):
Snatch Deadlift + Hang Power Snatch + Overhead Squat

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

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5 RNFT
3 Snatch Pulls (85, 95, 100, 105, 85%)
20-30 Second Handstand Hold

If you can’t hold a handstand for 30 seconds, then either work with a spotter or perform them against a wall from either a kick-up or a walk-up.

Everything You Need to Know About Murph Day

Murph Day 2016 is upon us! Here are some last minute reminders:

• Tomorrow, Monday, May 30th from 8am to 1pm, we’ll be doing our annual “Memorial Day Murph” workout. This is a great community event where we perform this classic CrossFit benchmark workout followed by some grilling, side dishes, and beers. The workout is tough, very tough, but of course it can be scaled to meet everyone’s capacity. All are welcomed! There is no charge for the workout, nor will it be deducted from your weekly class limit.

• CFSBK and many other affiliates do “Murph” on Memorial Day in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. If you’d like to learn more about Michael Murphy and where this workout comes from, this is a great place to start.

• This year we’ll also be raising money to benefit K9s for Warriors, an organization that provides service dogs for veterans suffering from Post-traumatic Stress Disability, traumatic brain injury and/or military sexual trauma as a result of military service post 9/11. You can start donating here! The suggested donation is $25 (the cost of a drop-in) or the dollar equivalent of your “Murph” time (60 minutes=60 dollars). Please note that we will not be accepting cash donations, but we will have a computer set up so you can donate on the day of the event.

• There are still a few spots left in several heats, and you can sign up here! We’ve also opened up some spots for adults during the 11am CrossFit Preteens/Teens heat. The spots that aren’t grayed-out are fair game. If you decide you won’t be able to do the workout for any reason, please delete your name from the spreadsheet so someone else can take your spot.

• We’re still looking for volunteers to help clean up after the event. CFSBK will provide one keg, burgers, and sasuages, but please feel free to BYOB and more delicious foods. Please contact Events Coordinator Danae at Danae [at] CrossFitSouthBrooklyn.com to let her know if you can help out.

• All classes, including Open Gym and evening group classes, are cancelled tomorrow.
  

We can’t wait to see you there!

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Yesterday’s Whiteboard: Front Squat | Partner WOD
Memorial Day Murph: Who? What? Why? Beyond the Whiteboard