“Nasty Girls”

Performance
3 Rounds, For Time:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans, 135/95

Compare to 2.19.14

Fitness
3 Rounds, For Time:
40 Squats
30 Kettlebell Swings 72/53
20 Push-Ups
10 Pull-Ups

Post time and Rx to comments.

Our fearless Spartans before and after on Saturday at their race. Based on years past, it looks like they stayed fairly clean! Thanks to Coach MeLo for getting everyone organized and leading the troops yet again. AROO!

More Work? Or a Sip of Water?

By Chris Fox
Originally posted on 8.16.2010
 
You’re mid-“Helen.” You’re finishing your second round of kettlebell swings and the pull-up bar is waiting for you. So what do you do? Place your bell down, grab a sip of water, wipe the sweat from your face, chalk up your hands, and then size up the pull-up bar? Or do you ditch the bell and get on the pull-up bar knowing that you’ve only got one round left and the big rest is coming. Last sprint, last swings, last pull-ups. Forget the chalky feeling on your tongue—you’re getting on the leaderboard this time.
 
In many WODs, a sip of water here and there is totally appropriate. Think “Murph,” “Angie,” “Barbara” (during the rest), or some other 20-plus-minute chipper-style WOD. These are designed to be done at a medium to medium-high intensity and take significant time to complete; hence they need to be paced out and can allow for a sip or a break. WODs like “Fran,” “Annie,” and the like are meant to be executed at a high intensity throughout, and take a short time to complete. I feel pretty confident saying that you will not dehydrate during five to 10 minutes it takes to complete either of these couplets. Often though, we see athletes stopping mid-WOD to grab a sip or just to put their hands on their hips and rest. Sometimes, sure, this is appropriate. Are you sick, pregnant, injured, or the like? Then yes, you may need to pace even short WODs. But if not, then be honest with yourself about why you’re reaching for your water bottle again or chalking up for the fourth time in 12 pull-ups. It probably isn’t thirst. It’s being uncomfortable with being uncomfortable.
 
Let me be clear—I’m not saying not to stay hydrated and on the south sideline of Pukieville, but if this sounds like you, then try this trick. BEFORE the clock starts, drink a cup of water. Then put your water bottle away from you and out of reach. Mid-WOD when you start to think how nice a little H20 would feel on your tongue, use that to motivate you to finish faster. The water is the reward. Finish and it’s yours.
 
Train smart, but train hard. Remember that intensity is what brings results. Increase your pain tolerance. Try getting more comfortable with being uncomfortable. 

_____________________
Kale of Duty Slate
Nasty Girls CrossFit 

Crush Week—during which we bias longer, higher volume or benchmark workouts and overlap elements that were programmed on particular days—begins today. How would you describe your tolerance for discomfort in the gym? Are there types of workouts or specific exercises you find yourself taking lots of breaks from?

Fitness and Performance: 1-1-1-1-1
Work up to a heavy single for the day. Aim for about 90% of your 1RM. If you’re feeling good then go for a new 1RM, if not, back off.

Post loads to comments.
e8/8
_____________________

“Helen”

3 Rounds, For Time: 
400m Run
21 Kettlebell Swings 53/35
12 Pull-Ups

Post time and Rx to comments.

Coach David doing box jumps during 608’s open gym yesterday

Come Get Supple, and Remember That Coach Nick’s Rowing Clinic Is Today!

• Active Recovery is on at 11am with Coach Fox.
• If you signed up for Coach Nick’s Rowing Clinic, you’re meeting from 2:15-3:15pm. 
• Want to work out at 9am and bring your kids? Don’t forget about Kids Club!

_____________________ 
Top 10 Commencement Speeches TIME 

Fitness: Back Squat 5 Rep Max
Use spotters!

Performance: Back Squat 5 Rep Max + Front Squat 5 Rep Max
Use spotters!

Post loads to comments.
e8/8
_____________________

Fitness
For Time, 7 Rounds:
7 Box Jumps
7 Hanging Knee Raises

Performance
For Time, 15-12-9-6-3:
Box Jump Overs 24/20″
Toes to Bar

Post time and Rx to comments.

The Tacos won their soccer game Thursday night, and have advanced to the playoffs! Their first playoff game will be on Thursday, time TBD! Photo by Lauren B. 

News and Notes

• GOOD LUCK, SPARTANS! Make us proud, and remember you’re leaving from the gym at 9:30am!
• Don’t forget to check the Lost and Found! The bin is to the left of the sink in 597, so go grab your stuff. We’re giving it away on 6/11 if you haven’t claimed it by then.
• Can’t make one of our morning classes today? We’re now offering open gym hours on Saturdays from 2-4pm at 608. 

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.

_____________________ 
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Deep Corgi Thoughts

Faithful 6am-er Michael A. and his wife Amy visited their home box, CrossFit Belltown, in Seattle last weekend. We love pics like these! Remember to always send us your fitness travel pics, and other exciting deets about your life, such as promotions, events, art, personal victories, discoveries, media campaigns. We also alwasy welcome interesting links! Send to Kate, our Managing Editor, at Katharine [at] CrossFitSouthBrooklyn.com.

News and Notes

• Lots of shoes/shirts/apparel/wrist straps in Lost and Found! The bin is to the left of the sink in 597, so go grab your stuff. We’re giving it away on 6/11 if you haven’t claimed it by then.
• April’s Athlete of the Month, Jay-Star, is attending Dave Durante’s Power Monkey Camp, a week-long training and educational clinic plus competition for adults of all levels, from October 4-10. If five or more people from CFSBK attend, you each get a 10% discount. Email Jay at jay_reingold [at] yahoo.com if you’re interested, and he will give you the code! (Even if you’re not interested, check out the promo video. Has exercise ever looked more fun?!)
• Happy birthday to CrossFit Kids participant, Isabella B.!

All Things Spartan Race

Good luck to the following CFSBKers who are participating, all led by the fearless Coach MeLo!

Allie B.
Michael B.
Alex B.
Rayon F.
Zach H.
Kharma L.
Beatriz M.
Sarah M.
Kayleigh R.
Brendan S. 
Peter S.
Mike W.

Spartan Participant Reminders: 

• You are leaving CFSBK tomorrow morning at 9:30am.  
• Print out and sign the Participant Waiver and the NBC Release Waiver found here, and bring them with a photo ID.
• Wear old shoes, old clothes, long pants, and long socks.
• Bring a garbage bag for wet clothing, a towel, wet wipes, a marker, snacks/water, and a change of clothes/shoes for the ride home.

Want to Participate in a Spartan Race?
Spartan Race has released a limited discount code, MEMORIAL, that will give up to $40 off of race registration. The link is valid today until midnight, for all future races!

_____________________ 
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Fitness and Performance: 1-1-1-1-1
Work up to a heavy single for the day. Aim for about 90% of your 1RM. If you’re feeling good then go for a new 1RM, if not then back off.  

Post loads to comments.
e8/8
_____________________

Fitness
For Time:
40 Calorie Row

Then,
5 Rounds:
5 Dumbbell Deadlift
5 Dumbbell Hang Power Clean
5 Dumbbell Push Press

Performance
For Time:
50 Double-Unders

then,
5 Rounds:
7 Deadlifts 155/105
5 Hang Power Cleans
3 Jerks

then,
50 Double-Unders

Post time to comments.

Maggie G. tackling pull-ups in style during “Murph” on Monday

• Happy Birthday to Carlos G., Richard G., Avi S., and Mare!

There Are a Few Spaces Left in Olympic Rower Coach Nick’s Rowing Clinic on May 31st, at 2:15pm 

Do you want to improve your effectiveness on the erg? Do you dread rowing workouts? Or maybe you love them and want to row more on the side? (If you answered that last question with a hearty “yes,” you are a crazy person. Just so you know.) This one-hour clinic will include the following:

• Review of the machine: foot height, drag factor, how to set up workouts, how to review scores after workouts, etc.
• In-depth breakdown of the rowing stroke (recovery, catch, drive)
• Drills to improve common technique errors
• Workout

Nick started rowing in junior high school. He competed at two World Rowing Championships (1998, 1999) and the Olympic Games (2000), as well as various other international meets.

There’s a 20 person cap on the number of participants, so sign up now! 

REGISTER HERE

“I attended Coach Nick’s rowing clinic two years ago and it is still paying dividends on the erg. I know how to use stroke rate and drag factor to my advantage. Best of all, I am able to get more power and lower splits with less effort.”

–Rich A

You Can Also Join Coach Nick For a Half-Marathon Row at CFSBK on June 14 at 2:15pm!

You know you’ve always wondered, “Gee, what would it be like to row 21,097m?” Well, your chance to get your answer is coming up: SBK will host a 1/2 Marathon Row on June 14th at 2:15. And fear not: we’ll show movies during the event. Really, what better way to spend your Sunday afternoon? You can row the full distance or split it up however you want with one other partner. 

Coach Nick will send out a DIY program to everyone who signs up and will analyze video of participants’ rowing form. The training will consist of at least two long erg sessions a week to get your butts—and calluses—in shape! Expect to devote 1–2+ hours twice a week to this. Sound fun, or what?! (What?)

Sign up now! The cap is 25 – 15 slots for people rowing solo, and 10 slots for people who are partnering. This may change depending on demand. If you don’t want to row the 1/2 marathon solo, but also don’t have a partner, we’ll find one for you.

Space is limited. REGISTER HERE (scroll to the bottom)

_____________________ 
The Universe – Inside Amy Schumer Comedy Central 

Fitness: 3RM

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

Post loads to comments.
e8/8
_____________________ 

Fitness
Every Minute on the Minute, 16 Minutes:
Even: 3/4/5 Strict Chin-Ups or Challenging Ring Rows
Odd: 3/4/5 Strict Ring Dips or Push-Ups 

Performance
Every Minute on the Minute, 16 Minutes:
1/2/3 Strict Muscle-Ups

Post reps and Rx to comments.

Memorial Day is a day dedicated to remembering those who have died while serving in our country’s armed forces. On Monday, our community finished what’s probably the longest and hardest workout we’ll do all year, but we wanted to remember why we did the workout at all. Thank you, from CrossFit South Brooklyn, to our veterans and those who currently serve our country! 

• All the photos from our “Murph” Memorial Day WOD and BBQ are now up in our Flickr account. Thanks to Coach K Harpz, Thomas H., and Kate R. for their photography skillz!

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 hiring a new staff member for immediate training. The shifts will start Tuesday, June 9th. The shifts we are looking to fill are below, so before applying, please make sure these openings fit with your schedule. 

Tuesdays, 5:45am – 9:30am
Fridays, 5:45am – 9:30am

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

_____________________
Meet the Wounded Veteran Who Used CrossFit to Battle PTSD and Lose 70 Lbs. People
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Our Memorial Day “Murph” event, in honor of our veterans and troops, was a huge success! A big thank you to Michele for handling the grill, and to our volunteers: Jess B., Amanda Mc., Nishi, Andrea, and our Front Desk staff. Thank you to our photographers, Coach K HarpZ and Thomas H.! Thank you to Alan L. for donating the keg that kept up fueled post-WOD on behalf of Ho’Brah Taco. And a huge thank you to Coach David for keeping us watered and fed, and to Coaches Fox and Lady Fox for making sure we all sailed through the toughest workout of the year! Most importantly: thank you to all who have served our country. This workout was for you.

• Happy belated birthday to Christian R. and Alfredo C.!

There’s Still Time to Join Olympic Rower Coach Nick For a Rowing Clinic on May 31st, at 2:15pm 

Do you want to improve your effectiveness on the erg? Do you dread rowing workouts? Or maybe you love them and want to row more on the side? (If you answered that last question with a hearty “yes,” you are a crazy person. Just so you know.) This one-hour clinic will include the following:

• Review of the machine: foot height, drag factor, how to set up workouts, how to review scores after workouts, etc.
• In-depth breakdown of the rowing stroke (recovery, catch, drive)
• Drills to improve common technique errors
• Workout

Nick started rowing in junior high school. He competed at two World Rowing Championships (1998, 1999) and the Olympic Games (2000), as well as various other international meets.

There’s a 20 person cap on the number of participants, so sign up now! 

REGISTER HERE

_____________________ 
If you didn’t tell us already, how did “Murph” go yesterday?

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

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.

The full version above is a bit too much for most folks. We’ll explain how to scale for volume and movements at the gym. The average times for this workout range from 45 minutes to just over an hour. Blazing fast times as Rx’d are in the mid to low 30s.

Post time to comments.
Compare to 5.27.2014

What is “Murph”?

Participation Reminder

Please be ready to go at the time you signed up for. That means you’ll need to get there early and warm up on your own. Here is a good mobility|wod if you’re not sure what to do. The gym will provide beer and meat for all who attend. If you can bring a side or other food/drinks, it would be much appreciated. We’ve also got commemorative t-shirts in-house, which are first come first served!

Good Luck Today From Our Friends in Kabul, Afghanistan!

A few weeks ago, we shared a note with you from John Nawoichyk, a Lieutenant Colonel in the US Army, currently deployed in Kabul, Afghanistan as an advisor to the Afghan National Army. John and his team loved our posts in the comments, and they wrote to tell us good luck today! His note is below:

On Friday, we spent the morning reflecting on the sacrifice made by our fellow Service Members and their Gold Star Families by doing a great workout—the “21 Gun Salute”—and sharing our thoughts on friends we lost. It is an awesome workout that really pushed us to the max, especially at over 6,000 feet.

The “21 Gun Salute” is a 21-minute AMRAP: 400 meter run, 21 push-ups, 21 box jumps, 15 burpees and 9 pull-ups. To add to the challenge, we did two rounds with a five-minute break in between.

Next week, we are doing “Murph” in order to bookend the Memorial Day week with challenging WODs. We will post an update next Friday. 

Thank you everyone for the amazing show of support on the last blog! The team says hello from Afghanistan.

KEEP UP THE FIRE!!!

John

_________________
The gym will open at 7:45am. We’ll start grilling around 11:00am and be done around 3pm… maybe. There are no evening classes today. 

Fitness and Performance: 1-1-1-1-1
Work up to a heavy single for the day. Aim for about 90% of your 1RM. If you’re feeling good then go for a new 1RM, if not, back off.

Post loads to comments.
e7/8
_____________________

Fitness
3 Rounds For Time:
270m Run
10 Hang Power Cleans 115/75 

Performance
For Time:
30 Double-Unders
10 Hang Power Cleans 115/75
25 Double-Unders
8 Hang Power Cleans
20 Double-Unders
6 Hang Power Cleans
15 Double-Unders
4 Hang Power Cleans
10 Double-Unders
2 Hang Power Cleans
5 Double-Unders

Post time and Rx to comments.

Are you ready for “Murph” tomorrow?!

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

• Active Recovery is on at 11am with Coach Fox.
• If you signed up for Coach Noah’s Muscle-Up Workshop, you’re meeting in the annex today from 3-4pm. A spot opened up if you’re still interested! Register here.

“Murph” WOD and BBQ Is TOMORROW 

Are you ready for tomorrow?! The gym will be open starting at 7:45am. We’ll start grilling around 11:00am and be done around 3pm… maybe. There will be no evening classes. Please be ready to go at the time you signed up for. That means you’ll need to get there early and warm-up on your own. Here is a good mobility|WOD to check out if you’re not sure what to do. The gym will provide beer and meat for all who attend. If you can bring a side dish and other food/drinks, it would be much appreciated!

Register Now to Row a Half-Marathon With Coach Nick on June 14th, at 2:15pm

You know you’ve always wondered, “Gee, what would it be like to row 21,097m?” Well, your chance to get your answer is coming up: SBK will host a 1/2 Marathon Row on June 14th at 2:15. And fear not: we’ll show movies during the event. Really, what better way to spend your Sunday afternoon? You can row the full distance or split it up however you want with one other partner. 

Coach Nick will send out a DIY program to everyone who signs up and will analyze video of participants’ rowing form. The training will consist of at least two long erg sessions a week to get your butts—and calluses—in shape! Expect to devote 1–2+ hours twice a week to this. Sound fun, or what?! (What?)

Sign up now! The cap is 25 – 15 slots for people rowing solo, and 10 slots for people who are partnering. This may change depending on demand. If you don’t want to row the 1/2 marathon solo, but also don’t have a partner, we’ll find one for you.

Space is limited. REGISTER HERE (scroll to the bottom)

Questions about either event, or want the 1/2 marathon training plan asap? Email Nick [at] CrossFitSouthBrooklyn.com.

_________________
Why Do We Experience Awe? The New York Times 

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.
e7/8
_____________________

Partner WOD
In teams of 2, with one partner working at a time:
For Time:
100 Calories Rowed
100 Overhead Squats 115/75
100 Burpees 

Post time and Rx to comments.

Coach David takes on the handstand walk at the East Regionals

News and Notes

• SCHEDULE UPDATE: Active Recovery is on at 11am today, but the noon class is CANCELED. 
• A spot opened up in Coach Noah’s Kipping Pull-Up Workshop tomorrow from 3-4pm! Register here.
• Happy birthday, OGJB!!

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 hiring a new staff member for immediate training. The shifts will start Tuesday, June 9th. The shifts we are looking to fill are below, so before applying, please make sure these openings fit with your schedule. 

Tuesdays, 5:45am – 9:30am
Fridays, 5:45am – 9:30am

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

Memorial Day “Murph” WOD and BBQ Is Monday!

_____________________ 
We Are Dead Stars The Atlantic