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 

Do you keep a CrossFit journal or otherwise record your workouts? If so, how have you found it to be helpful? 

• SCHEDULE UPDATE: Active Recovery is on at 11am tomorrow, but the noon class is CANCELED. 
• Happy birthday, Nicole B.!

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

_____________________
What to Do About Raccoons Park Slope Parents
No more dieting, and 7 other things we do differently after reporting on health care Vox 

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.
e7/8
_____________________

Fitness
10, 9, 8… 3, 2, 1, Reps for Time:
Deadlift at Bodyweight
Push-Up

Performance
10, 9, 8… 3, 2, 1, Reps for Time:
Deadlift at Bodyweight
Ring Dips  

Post time to comments.

Some people call it Thursday. Jason and Benson like to call it Friday Eve.

• MURPH IS MONDAY. Sign up now, and remember we need volunteers and food. More details here.
• Happy birthday, Stephen H.! 

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

REGISTER HERE

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.

_____________________
The Living Room Radiolab 

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.
e7/8
_____________________ 

4 Rounds For Time:
270m Run
20 Dumbbell Power Snatch

Rest 2 Minutes

Score times for each round. Post best and worst to comments. 

Caption this photo of Coach Nick and Alex W.!

News and Notes

• Today is your last chance to sign up for our new weekly veg/fruit/egg CSA with Common Hands Farm? To see full details, visit the Farm’s sign-up page and fill out your contact info; after you select NYC as your pickup location, you’ll see the full offering with pricing. Remember, your pickup spot will be Brooklyn Boulders, just down the block.
• Did you sign up yet for your “Murph” heat? Do it now, and remember we need volunteers and food. Get more details here.
• The Spiking Tacos have their first volleyball game at Brooklyn Bridge Park’s Pier 6 tonight at 7pm. They’re playing a team called “To Be Drunk” so we’re confident it will be a good time. Come hang, cheer, and watch the sunset!

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

You Can Also Row a Half-Marathon With Coach Nick on June 14th, at 2:15pm!

You know you’ve wondered, “Gee, what would it be like to row 21,097m?” Well, your chance to find out is coming up: SBK will host a 1/2 Marathon Row on June 14th at 2:15pm. And 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 with one other partner. 

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

Space will be limited. Registration details coming soon!

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

_____________________ 
Human-Powered Ferris Wheel 
Baylor’s Defensive End Does 40″ Box Jump While Holding 70-Pound Weights 
The 87-Year-Old Woman Who Proves That Age Is Just a Number 

Do you get any hip discomfort while in the catch position of rowing? The reason for that may be hip impingement (when two structures in your body “run into” each other), which can happen at the catch position if your femur is not externally rotated (think knees slightly out). The top of your femur and the socket it sits in can run into each other and trap the labrum which is a ring of soft tissue that surrounds the socket. This can lead to ouchies. Coach Fox says he is prone to impingement of his left hip when rowing a lot, and what he’s found works is to push his knees out a bit in the catch. He’s also found this to be a successful solution for other CrossFitters who experience anterior hip pain. Coach Fox also advises the hip capsule stretch above (skip to about 3 minutes in).

• Did you sign up yet for your “Murph” heat? Do it now, and remember that the earlier heats will be far less muggy and humid!

Veggie CSA Sign-Up Deadline Is Tomorrow, May 20!

Interested in our new weekly veg/fruit/egg CSA with Common Hands Farm? The deadline to sign up for this year is tomorrow, May 20th. The pickup will be weekly on Tuesdays at Brooklyn Boulders beginning June 2. 

Veg shares are $615 for a weekly (“full”) share or $375 for an every-other-week (“half”) share.

Fruit and eggs are bundled together; a full share is $280 and a half share is $140. There are also options for combining veg with fruit and eggs. 

To see full details, visit the Farm’s sign-up page and fill out your contact info; after you select NYC as your pickup location, you’ll see the full offering with pricing. Remember, your pickup spot will be Brooklyn Boulders, just down the block.

Questions? Email the farm at hudsonlocale [at] gmail dot com, or the gym’s CSA coordinator, Michele, at mignyc [at] gmail dot com.

_____________________
How to Become Gluten Intolerant Devour
Photographic Portraits of Famous Artists’ Paint Palettes Colossal 
Watching the World’s Forests Disappear on Google Earth Mother Jones 

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