Fitness: 3 x 5 Linear Progression 
Add 2.5-5­ pounds to last week’s exposure. 

Performance: 3 x 3
Add about 5% to last week’s exposure. Should be at about 90%.

Post loads to comments.
e7/8
_____________________

Fitness
For Time:
10 Wall Walks with a :02 Hold
25 Pull-Ups or Ring Rows
50 Box Jumps
100 Kettlebell Swings
200 Single-Unders or 50 Double-Unders

Performance
For Time:
60 Double-Unders
50 Kettlebell Swings 72/53
40 Box Jumps 24/20″
30 Chest-to-Bar Pull-Ups
20 Strict Handstand Push-Ups

Post time and Rx to comments.

Memorial Day “Murph” WOD and BBQ

What is “Murph“?

__________________
Tell-Tale Hearts Featuring Oliver Sacks Radiolab
A 2-Minute Walk May Counter the Harms of Sitting The New York Times 

Fitness: Snatch Pull + Hang Snatch + Overhead Squat
Work up to a medium-heavy load on the complex. 

Performance: Snatch Pull + Hang Snatch + Overhead Squat
Work up to a heavy load on the complex. 

Post loads to comments.
e6/8
_____________________

Fitness
5 Rounds For Time:
20 Wall Balls
20 Burpees 

Performance
For Time:
50 Wall Balls 
10 Muscle-Ups
40 Wall Balls 
8 Muscle-Ups
30 Wall Balls 
6 Muscle-Ups
20 Wall Balls 
4 Muscle-Ups
10 Wall Balls 
2 Muscle-Ups

Post time and Rx to comments.

Thanks to Russell M., our jump ropes and bands stay organized! 

Come Get Supple, and Remember That Coach Noah’s Kipping Pull-Up Workshop Is Today!

• Active Recovery is on at 11am with Coach Fox.
• If you signed up for Coach Noah’s Kipping Pull-Up Workshop, you’re meeting in the annex today from 3-4pm.

Sign Up Today For the Next Five-Week Cycle of CrossFit Preschool and CrossFit Kids 

ICYMI, now the CrossFit South Brooklyn programs you love are BIG FUN for all ages!

CrossFit Preschool (3 – 5 years old):
Run! Jump! Skip! Roll! Through playful games and fun activities, children learn to move safely and gain basic coordination and body awareness. Together we explore tumbling and movement using fun, kid-friendly scenarios and games. Your preschooler will flex their mini-muscles as they build their confidence and develop their fine and gross motor skills. 

CrossFit Kids (6 – 8 years old):
Building on the skills they developed in CrossFit Preschool, our Kids classes are designed to build strength, further develop coordination, and encourage a lifelong love of fitness. Age-appropriate programming includes calisthenics, basic tumbling, running, climbing, throwing, and other modalities to stimulate bone density and vestibular system development while improving fine and gross motor skills, coordination, and flexibility. On top of physical development, social and cognitive growth is encouraged through teamwork, problem solving, and building the confidence that helps them make healthy choices.

Program Mission
CrossFit Preschool and CrossFit Kids emphasizes good movement through games and activities. Most importantly, we’re all about having FUN! Developing a positive association between fitness, physical activity, and the joy of movement is the primary goal of our program. Think of it like the gym class you wish you had growing up!

Schedule

Our next five-week session will run from Wednesday 5/27 – Sunday 6/29. 

CrossFit Preschool:
Wednesdays @ 3:30p – 4:30p (5/27 – 6/24)
Fridays @ 10:00a – 11:00a (5/29 – 6/26)
Sundays @ 10:00a – 11:00a (5/31 – 6/28)

CrossFit Kids:
Mondays @ 4:30p – 5:30p (6/1 – 6/29)
Wednesdays @ 4:30p – 5:30p (5/27 – 6/24)

Pricing, Per Five-Week Session
Non-members:
1x/week – $150
2x/week – $250 

Members:
1x/week – $127.50
2x/week – $212.50

20% discount for older sibling

Testimonials

 “My son recently started CrossFit Kids and loves it. He’s played sports and gotten a lot from his experiences, but on the way home from CrossFit the other day he was so pumped and proud of himself. He felt strong and powerful, and he couldn’t stop talking about what he did. I’m so excited that he has the opportunity to get stronger mentally and physically at CF kids.”

–Adele M.

“My kids loved CrossFit Kids yesterday! I got an earful when I got home from all three at once trying to explain what they did. Then I had to feel their muscles. David and Janelle wore them out pretty well because at around 7pm they asked if it was okay to skip bath and book and go right to sleep.”

–Matt C.

Want More Information? 
Questions? Email Janelle [at] CrossFitSouthBrooklyn.com.

_____________________ 
100 Years of Aging: Beauty

Fitness: Back Squat 3 x 5 Linear Progression 
Add 5-10 pounds to last week’s exposure.

Performance: Back Squat 5RM (Intensity Day) + Front Squat 5RM
Add 5-10 lbs to last week. Then, drop weight and perform a heavy set of 5 front squats 5-10 lbs heavier than last week. Should be at or close to 5RM territory. 

Post loads to comments.
e6/8
_____________________

6 Rounds Not For Time, or 18 Minutes:
5 Dumbbell Bench Press, as heavy as possible 
10 Hard Strokes on the Erg

Goal on the erg is to see the lowest split possible. 

Post heaviest set of 5 and lowest split to comments.

Dan G. taking on the erg

News and Notes

• Want to go on a first date on NBC’s Show, First Dates, produced by Ellen DeGeneres? The show is casting singles who are interested in going on a first date, and the show is specifically looking for fit and ripped applicants (feel free to make comments below about this bias). The show’s Casting Producer reached out to David to invite CFSBKers to apply. Learn more here. 
• There is one cycle still open in the upcoming Strength Cycle! The A cycle for Beginners, which meets 7pm Mon/Wed and 6pm Fri, is still open. Sign up here. 
• SATURDAY OPEN GYM STARTS TODAY FROM 2-4PM! Come get swole after your hangover subsides. 

Bend, Stretch, and Mobilize This Morning

• Yoga for Athletes with Coach Whitney is at 10am.
• Active Recovery is at 11am and noon today with Coach David.

Catching Up With CFSBK Classifieds and Travel Gym Recommendations

• Are you people not traveling right now? Traveling soon? Check out our Travel Gym Recommendations forum. If you’ve visited a CF gym recently, don’t delay write about it today!
• Know of a good veternarian? Charlie posted looking for a new one. Share your recs here.
• Brian P. is leaving us for San Diego in July, and he’s selling a bunch of his stuff. Check out the list here.
• Jonathan C. is also leaving us for Chicago, and is looking to have someone sublet or take over his sweet lease in Brooklyn Heights. Get the details here.

_____________________ 
B.B. King, Defining Bluesman for Generations, Dies at 89 The New York Times
Forgotten Wonders of the Digital World: Second Life Atlas Obscura 

CFSBK out for a jog last Saturday 

News and Notes

• OG JUNKIES REMINDER: Open Gym is happening in both locations tonight! Disperse yourselves accordingly and enjoy the extra space!
• Happy birthday, Nelson E.! 

Two More Chances to Sign Up For Strength Cycle!

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 Cycle Times and Dates:
A cycle: Beginners, 7pm Mon/Wed and 6pm Fri | Monday May 18th – Friday July 10th
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | THIS OPTION IS FULL
C cycle: Morning beginners, 6:30am Mon/Wed | THIS OPTION IS FULL
D cycle: Continuing Education, 6pm Mon/Wed | THIS OPTION IS FULL
E cycle: Late mornining, all levels, 10am Mon/Thurs | THIS OPTION IS FULL
F cycle: Noon with Margie, 12pm Mon/Thurs | THIS OPTION IS FULL

Each cycle will culminate in a CrossFit Total on Sunday, July 12th.

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

_____________________ 
2012 American Masters Championships 70+ Men 
Taking an Honest Look Catalyst Athletics 

Fitness: 3 Cleans + 1 Jerk
Work up to a moderate load on the complex.

Performance: Clean Pull + Hang Clean + Jerk
Work up to a heavy load on the complex. 

Post loads to comments.
e6/8
_____________________

For Time:
2-Mile Run

Post time to comments.

CrossFit Allstar: One of the submissions to CrossFit HQ’s video contest

There’s Still Time to Sign Up For Strength Cycle!

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 Cycle Times and Dates:
A cycle: Beginners, 7pm Mon/Wed and 6pm Fri | Monday May 18th – Friday July 10th
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | THIS OPTION IS FULL
C cycle: Morning beginners, 6:30am Mon/Wed | THIS OPTION IS FULL
D cycle: Continuing Education, 6pm Mon/Wed | THIS OPTION IS FULL
E cycle: Late mornining, all levels, 10am Mon/Thurs | THIS OPTION IS FULL
F cycle: Noon with Margie, 12pm Mon/Thurs | Monday May 18th – Thursday July 9th

Each cycle will culminate in a CrossFit Total on Sunday, July 12th.

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

_____________________ 
Listen to Every Grunt Michael Jackson Ever Recorded Fast Company 
More Consensus on Coffee’s Benefits Than You Might Think The New York Times 
Marijuana: Nutrition, Fitness, and Lifestyle San Diego Athletics  

Fitness: Front Squat 3 x 5 Linear Progression 
Add 5-10 pounds to last week’s exposure.

Performance: Back Squat 3 x 5, Volume Day
Add 5-10 pounds to last week’s exposure.

Post loads to comments.
e6/8
_____________________ 

Fitness
Triple Tabata Mash-Up
1) Double-Unders or Attempts
2) Kettlebell Swings
3) Push-Ups

Rotate through the movements for six rounds of each, so 18 TOTAL rounds.

Performance
For Time:
70 Double-Unders
15 Shoulder-to-Overhead 135/95
60 Double-Unders
12 Shoulder-to-Overhead
50 Double-Unders
9 Shoulder-to-Overhead

Post time and Rx to comments.

Coach Jeremy watching over Uzef’s 6am squats two weeks ago. Do you prefer low bar or high bar back squatting? In case you need a reminder about the differences between the two, check out this post that Coach David wrote last year. And if you want a stronger squat…

Get Hella Strong in Strength Cycle

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.

THE B AND D CYCLES ARE ALMOST SOLD OUT.

Upcoming Cycle Times and Dates:
A cycle: Beginners, 7pm Mon/Wed and 6pm Fri | Monday May 18th – Friday July 10th
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday May 19th – Sunday July 12th
C cycle: Morning beginners, 6:30am Mon/Wed | THIS OPTION IS FULL
D cycle: Continuing Education, 6pm Mon/Wed | Monday May 18th – Wednesday July 8th 
E cycle: Late mornining, all levels, 10am Mon/Thurs | Monday May 18th – Thursday July 9th
F cycle: Noon with Margie, 12pm Mon/Thurs | Monday May 18th – Thursday July 9th

Each cycle will culminate in a CrossFit Total on Sunday, July 12th.

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 Strength Cycle 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.

Sign up 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. 

• Coach McDowell and Nate P. are playing a full band show with Nate’s band, Union Oil Co, at Threes Brewing tonight from 9pm to midnight. Come hang if you can!
• Happy birthday, Katie M.! 

_____________________
I Was an Undercover Uber Driver Philadelphia City Paper
On Mount Everest, Surving an Earthquake and an Avalanche The New York Times 

Do you know how to mobilize your restricted positions? Knowing some basic self maintenance is both a right and a responsibility. If you’re still in the dark, check out any one of our weekly Active Recovery classes to increase the tools in your tool box to move and perform better! Coach Fox teaches one tonight at 6:30pm.

News and Notes

• We will now be offering Open Gym hours on Saturdays from 2-4pm at 608. Get psyched!
• There’s a new post over on Coach David’s blog Inside the Affiliate, called “Why Your CrossFit Gym Needs a Front Desk.” Those of you who have been with us for longer than a couple years will remember the days before our beloved Front Desk, and probably could have written this article for us. Check it out, and share it with your buddies who CrossFit at places that aren’t as cool as CFBSK. 
• Happy birthday, Michelle B., Rachel J., and Peter M.! 

Tonight at 7:30pm: Pilates with KH (a.k.a. Cage)

Have you ever been told by a coach or PT that you have a weak core? Are you not sure what “keep your ribcage down” means? Do you suffer from a tweaky lower back after lifting heavy weights? Help is on the way! The Pilates Method can be great “accessory work” for a Crossfitter, not only because it improves flexibility and strengthens the abdominal and back muscles, but mainly because it can help you figure out HOW to use these muscles properly. Come join Kristin Hoesl (KH) in CFSBK’s first ever weekly Pilates class. We’ll go over neutral pelvis, engaging the transversus abdominis (say WHAT?), stabilizing the rib cage, and finding good shoulder girdle positioning. So if any of this sounds intriguing to you, come drop in on!

Schedule: Tuesday nights at 7:30pm upstairs in the CFSBK Annex
Price: Individual classes and 5-packs can be purchased here, or you can use your regular CrossFit group class membership to attend 

Learn more about KH in our interview with her, called “‘Mad Abs, Yo!’ How Pilates Complements CrossFit, and Getting to Know Kristin H.“

Get Hella Strong in Strength Cycle

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 Cycle Times and Dates:
A cycle: Beginners, 7pm Mon/Wed and 6pm Fri | Monday May 18th – Friday July 10th
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday May 19th – Sunday July 12th
C cycle: Morning beginners, 6:30am Mon/Wed | THIS OPTION IS FULL
D cycle: Continuing Education, 6pm Mon/Wed | Monday May 18th – Wednesday July 8th 
E cycle: Late mornining, all levels, 10am Mon/Thurs | Monday May 18th – Thursday July 9th
F cycle: Noon with Margie, 12pm Mon/Thurs | Monday May 18th – Thursday July 9th

Each cycle will culminate in a CrossFit Total on Sunday, July 12th.

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 Strength Cycle 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.

Sign up 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. 

_____________________ 
King of CrossFit: Greg Glassman 60 Minutes
Shine Theory, and the Art of Humility Creative Mornings  
Steve Quartz: The Neuroscientist Who Studies What’s “Cool” and Why The Guardian 

Fitness: 3 x 5 Linear Progression 
Add 2.5-5­ pounds to last week’s exposure. 

Performance: 3 x 5
Add about 5% to last week’s exposure. Should be at about 85%.

Post loads to comments.
e6/8
_____________________

For Time:
15-12-9
Power Cleans 155/105
Burpees

Post time and Rx to comments.

10am group class on Saturday in full swing at 608

Introducing our NEW Vegetable/Fruit/Egg CSA: Common Hands Farm 

We’re thrilled to announce that we are offering a new veg/fruit/egg CSA in partnership with Brooklyn Boulders. Their provider, Common Hands Farm, will accept members from CFSBK starting immediately. The CSA begins in June. A rep from the farm will be at CFSBK on Wednesday from 6-8:30pm to meet members, answer questions, and sign folks up on the spot.

Pickups will be Tuesdays 6-8pm at Brooklyn Boulders starting June 2. 

Common Hands offers full and half shares, so you have lots of options:  

Full vegetable shares (weekly June-November) are $615
Half vegetable shares (every other week) are $375

Full fruit and egg shares (weekly mid-June-November) are $280
Half fruit and egg shares (every other week) are $140

*Fruit shares consist of seasonal berries and tree fruit, some grown at CHF and some outsourced from other local Hudson Valley farms.

*Currently there are no “fruit only” or “egg only” options. 

Common Hands allows you to pay in one installment (PayPal or check) or two installments (check only.)

To see the options and pricing on their website, visit this page and select “NYC” under “Choose share options below.” As with all our CSAs, registration, payment and fulfillment is handled by the farm, not the gym.

Visit their CSA sign-up page to register; the deadline for this season is May 15.

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

New Fish CSA: Don’t Miss Out on the Discout for Early Birds! 

We’ve got enough interest to move ahead with our new fish CSA with Big City Fish Share. Deliveries will be every Saturday morning starting June 13.

Big City Fish Share, now in its fourth season, delivers sustainably caught, 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 Sunday, June 7th, and lock in $15 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-noon. 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 questions? Email bigcityfishshare [at] gmail.com. For general CSA questions, email Michele at mignyc [at] gmail.com.

_____________________ 
Cool Pictures of Cool Sea Creatures Colossal 
The Other Side of Boredom The New York Times 

Fitness: Halting Snatch Deadlift + Snatch Pull + Snatch
Work up to a heavy load on the complex.

Performance: Halting Snatch Deadlift + Snatch Pull + Snatch 
Work up to a heavy load on the complex. If you have time before class and haven’t watched it already, check out Catalyst Athletic’s video of the Halting Snatch Deadlift. 

Post loads to comments.
e5/8
_____________________

20 Minutes Not For Rounds of:
8 Each Kettlebell Front Rack Walking Lunges
6 Strict Chin-Ups
4 Wall Walks or 4 Kick-Ups with :05 hold

Post rounds and Rx to comments.

Getting ready to warm up for the Olympic Lifting Seminar yesterday morning

Wondering Where to Go Today?

Turns out, we’re STILL hosting the Catalyst Athletics Olympic Lifting Seminar, but in case you missed it, here’s where to go today.

We will have an alternate check-in method over at 608, so check in there! 

Sunday (5/10):

11am Active Recovery is CANCELED

597: Catalyst Athletics 10am-5pm | Open Gym 6-8pm
608: Normal Group Classes 8-2pm | Teaser | Strength Cycle Total at 2pm
Annex: 9am Kids Club | 10am CrossFit Preschool | Rings with Ken at 2pm

The Strength Cycle Total is TODAY at 2pm

Coach Jeremy’s Strength Cyclers will wrap up their eight-week cycle today starting at 2pm in 608. 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!

_____________________ 
Happy Mother’s Day to all our CFSBK mothers! 

Fitness: Back Squat 3 x 5 Linear Progression 
Add 5-10 pounds to last week’s exposure.

Performance: Back Squat 5RM (Intensity Day) + Front Squat 5RM
Heavier than Wednesday but still light enough to not be a true 5RM. Then, drop weight and perform a heavy set of 5 front squats. Add about 5-10 pounds to last week’s exposure. 

Post loads to comments.
e5/8
_____________________

Fitness
3 Rounds For Time:
Run 400m
24 Kettlebell Swings
12 Push-Ups 

Performance
3 Rounds For Time:
Run 400m
24 Kettlebell Swings
8 Strict Ring Dips 

Post time and Rx to comments.

In case you missed it, there’s a new post over on Coach David’s blog Inside the Affiliate, called “Elevating the Push-Up,” featuring our one and only Amanda Mc.! Check it out, share it with your friendz, fix your form! 

Wondering Where to Go This Weekend?

We’re hosting the Catalyst Athletics Olympic Lifting Seminar this weekend, but because of the new space, we don’t have to close down the gym as we have in years past (!!!). Here are all the details you’ll need today throughout the weekend to make sure you’re in the right place.

We will have an alternate check-in method over at 608, so check in there! 

Saturday (5/9):

10am Yoga for Athletes and 11am and noon Active Recovery are CANCELED 

597: Catalyst Athletics 10am-5pm
608: Normal Group Classes 8-2pm 

Sunday (5/10):

11am Active Recovery is CANCELED

597: Catalyst Athletics 10am-5pm | Open Gym 6-8pm
608: Normal Group Classes 8-2pm | Teaser | Strength Cycle Total at 2pm
Annex: 9am Kids Club | 10am CrossFit Preschool | Rings with Ken at 2pm

_____________________ 
What Song Reminds You Of Your Mom? NPR’s All Songs Considered