Paused Bench Press
Work up to a heavy single for the day on a paused bench press. Maintain tension as you lower the bar to your chest and pause with control for a 2 count. At the command of “Press” from your spotter, drive the bar as fast as possible to lockout.

Post loads to comments.
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AMRAP, 20 Minutes:
Calories Rowed
Hold between 20 and 25 s/m. 

Post calories to comments.

Ben W.’s last day at CFSBK was Thursday (pictured above, between Dave F. and Luca L.). He wrote to tell us his CFSBK story: “After years of uninspired, on-and-off again lifting sessions at New York Sports Club, I needed something different. I played rugby with Luca, and he was the first person I ever heard talking about CrossFit. I was intrigued, but hesitant to try it because I was coming off a serious back injury. Eventually I ended up in Foundations with Coach Fox in Feb/March 2011, back when Noah and Jess were Foundation trainees. I was hooked pretty quickly. I’ve tried it all over the years—Strength Cycle, C.R.A.S.H.-B.’s, the Olympic Lifting Program, Rings/Backflip/Double Under classes, etc. I really enjoyed Murph, Fight Gone Bad, and other gym events, strategizing and comparing WOD performances with Luca and Dave E. during the day, joking around with people after class, and playing softball. When my job moved up to Stamford and we decided to move, I was slow to put our place on the market. I loved my time in Brooklyn and the gym was no small part of that. I met a lot of great people and I will definitely miss the gym. David’s attention to detail sets the tone for a great group of coaches. I’m sorry to miss out on the expansion but I’m grateful for my time at SBK. I feel like it was a transformative few years for me.” We will miss you, Ben! And HAPPY BIRTHDAY today!

• There are still five spaces left in the AM cycle of Coach Frankie’s Olympic Lifting Program. Don’t miss your chance to perfect your snatch and clean and jerk! Learn more and sign up here.

Seeking: Volunteers for Free Class This Friday at 3:30pm

This Friday (1/23), Coach David will be offering a free class to CFSBK members of all abilities and sizes. The class will include standardized warm-ups, bench pressing, deadlifting, and a WOD. The class is free, but there will be a videographer (fellow CFSBKer Nate P.!) filming, and the footage will be used on Coach David’s blog Inside the Affiliate. If you’re interested, sign up by emailing David [at] CrossFitSouthBrooklyn.com. The class is capped at 16 participants.

Deadline to RSVP to CFSBK

Starting today, CFSBK requires our members to preregister online before coming to CrossFit group classes (including Open Gym), Active Recovery, Pilates, and Yoga for Athletes. While we’re not actually capping classes, registration allows you to know how many people have signed up for the class you plan to attend, which will add another level of transparency to your membership. You may decide to modify your class selection based on your class-size preferences. We hope this will more evenly distribute attendance, help us plan ahead for larger classes, and inform our consideration for which classes to add when our new space opens.

Exciting side note: You can now attend Pilates on Tuesdays at 7:30pm and Yoga for Athletes class on Saturdays at 10am using your CrossFit membership! (Each class is capped at 12 participants)

You are required to participate. The process only takes a couple minutes, so start now:

Steps to RSVP to CFSBK:

1. Go to the CFSBK Online Store.
2. Log In. (Save your log-in information to your cookies if you want to skip this step moving forward.)
3. Click “Calendar” from the left-hand column.
4. Select the class you plan on attending.
5. Press the blue “Reserve” button on the right-hand side of the screen.

Learn more on the RSVP to CFSBK page (located in the left-hand column under General Information).

_____________________ 
If you have any questions about the new RSVP to CFSBK process, please post in the comments!

“Isabel”

For Time:
30 Snatches 135/95

Post time and Rx to comments.
Compare to 11.30.2013.

Lauren B. holding strong at the bottom of her snatch at the last Oly Program Total

• Happy birthday, Front Desk superstar Lindsay S.! (Read her Behind the Desk from last year here.)

Tomorrow Is Your Deadline to RSVP to CFSBK

Starting tomorrow, CFSBK will require our members to preregister online before coming to CrossFit group classes (including Open Gym), Active Recovery, Pilates, and Yoga for Athletes. While we’re not actually capping classes, registration allows you to know how many people have signed up for the class you plan to attend, which will add another level of transparency to your membership. You may decide to modify your class selection based on your class-size preferences. We hope this will more evenly distribute attendance, help us plan ahead for larger classes, and inform our consideration for which classes to add when our new space opens.

Exciting side note: You can now take Pilates on Tuesdays at 7:30pm and Yoga for Athletes class on Saturdays at 10am using your CrossFit membership! (Each class is capped at 12 participants)

You are required to participate. The process only takes a couple minutes, so start now:

Steps to RSVP to CFSBK:

1. Go to the CFSBK Online Store.
2. Log In. (Save your log-in information to your cookies if you want to skip this step moving forward.)
3. Click “Calendar” from the left-hand column.
4. Select the class you plan on attending.
5. Press the blue “Reserve” button on the right-hand side of the screen.

Learn more on the RSVP to CFSBK page (located in the left-hand column under General Information).

_____________________ 
Why Pay Money To Go Through the Pain Of CrossFit? CBS 

Performance
7 Rounds for Time:
3 Muscle Ups
7 Thrusters 95/65 

Fitness
7 Rounds For Time:
7 Thrusters 95/65
14 Russian Kettlebell Swings 72/53

Post time and Rx to comments.

Coach McDowell at full lock out over the rings

Have You RSVP-ed to CFSBK Yet?

Starting on Monday, January 19, CFSBK will require our members to preregister online before coming to CrossFit group classes, Active Recovery, Pilates, and Yoga for Athletes. While we’re not actually capping classes, registration allows you to know how many people have signed up for the class you plan to attend, which will add another level of transparency to your membership. You may decide to modify your class selection based on your class-size preferences. We hope this will more evenly distribute attendance, help us plan ahead for larger classes, and inform our consideration for which classes to add when our new space opens.

Exciting side note: You can now try a Pilates class on Tuesdays at 7:30pm or Yoga for Athletes class on Saturdays at 10am using your CrossFit membership! (Each class is capped at 12 participants)

You are required to participate. The process only takes a couple minutes, so start now:

Steps to RSVP to CFSBK:

1. Go to the CFSBK Online Store.
2. Log In. (Save your log-in information to your cookies if you want to skip this step moving forward.)
3. Click “Calendar” from the left-hand column.
4. Select the class you plan on attending.
5. Press the blue “Reserve” button on the right-hand side of the screen.

Learn more on the RSVP to CFSBK page (located in the left-hand column under General Information).

_____________________ 
Luci Romberg’s American Ninja Warrior Submission 2015 (Featuring Kacy Catanzaro!) 

Coach David hopes you’re having a great Crush Week!

Introducing: RSVP to CFSBK

Starting on Monday, January 19, CFSBK will require our members to preregister online before coming to CrossFit group classes, Active Recovery, Pilates, and Yoga for Athletes. While we’re not actually capping classes, registration allows you to know how many people have signed up for the class you plan to attend, which will add another level of transparency to your membership. You may decide to modify your class selection based on your class-size preferences. We hope this will more evenly distribute attendance, help us plan ahead for larger classes, and inform our consideration for which classes to add when our new space opens.

Exciting side note: You can now attend Pilates class on Tuesdays at 7:30pm or Yoga for Athletes class on Saturdays at 10am using your CrossFit membership! (Each class is capped at 12 participants)

You are required to participate. The process only takes a couple minutes, so start now:

Steps to RSVP to CFSBK:

1. Go to the CFSBK Online Store.
2. Log In. (Save your log-in information to your cookies if you want to skip this step moving forward.)
3. Click “Calendar” from the left-hand column.
4. Select the class you plan on attending.
5. Press the blue “Reserve” button on the right-hand side of the screen.

You can do this on your computer or phone. The attendance display on your computer shows how many people out of 50 have signed up and will be displayed as such: (e.g., 10/50) while the mobile version shows how many are left based on a hypothetical 50 members. So 40 would mean 10 people have pre-registered.

RSVP to the Following Classes:
CrossFit Group Classes (including Open gym)
Active Recovery
Pilates with KH
Yoga for Athletes with Coach Whitney 

DO NOT RSVP to:
Strength Cycle with Coach Jeremy
Olympic Weightlifting with Coach Frank
Personal Training

Details:

+ When you get to the gym, you’ll still need to swipe in as usual.

+ If you can’t make it to a class you signed up for, please cancel as soon as you know you can’t make it. If you don’t cancel within one hour of class, the system will think you attended and you’ll need to ask Front Desk to uncheck you from class.

+ Classes can be reserved as early as three days in advance and as late as an hour before. If you forget toRSVP, you can still come to class, but please be aware that our aim is for 100% participation. If you fail to participate, we will notice, we will be bummed, you will be bummed about being hassled, and you may incur a “Karen” penalty. Don’t be that person. 

+ Do not RSVP if you’re using a banked class. Discuss it with the Front Desk as normal.

Seeking: Volunteers for Free Class Next Friday at 3:30pm

Next Friday (1/23), Coach David will be offering a free class to CFSBK members of all abilities and sizes. The class will include standardized warm-ups, bench pressing, deadlifting, and a WOD. The class is free, but there will be a videographer (fellow CFSBKer Nate P.!) filming, and the footage will be used on Coach David’s blog Inside the Affiliate. If you’re interested, sign up by emailing David [at] CrossFitSouthBrooklyn.com. The class is capped at 16 participants.

_____________________
20 Aphorisms That I Thought Were Dumb as a Boy But Now Appreciate as a Grown Man The Art of Manliness
When You Burn Fat, Where Does it Go? SciShow
Literary Quotes That Double As Excellent Mantras During A Final Set (Or: Things I Have Whispered Quietly To Myself At The Gym) The Toast

Tabata This! (For Reps):

Tabata row
Rest 1 minute
Tabata squats
Rest 1 minute
Tabata pull-ups
Rest 1 minute
Tabata push-ups
Rest 1 minute
Tabata sit-ups

Post reps to comments.

Coach Whitney recovers during the rest period in Fight Gone Bad. We often program interval workouts at CFSBK with rest periods as short as :10 and upwards of a couple minutes. How do you spend that time? Do you tune out and relax? Strategize for the next round? Lie on the floor?

News and Notes

• Nate P. and Coach McDowell are playing with Nate’s band Union Oil Company at Strong Place on 270 Court Street in Carroll Gardens tonight at 8pm! Come hang out!
• On February 15, neighboring Crow Hill CrossFit is hosting the 2015 Crown Heights Open. Athletes must be current USAW members (as of February 15) and must compete in a singlet. Contact Kurt Roderick at CoachKurt [at] CrowHillCrossFit.com with any questions, and learn more here.
• Good Eggs, a farmers market-meets-online grocer, would love to deliver food to your home! The company works with 200 local farmers and foodmakers to deliver fresh food, pastured eggs, grass-fed meats, seafoods, locally-prepared meals, gluten-free and paleo options directly to people’s homes in Brooklyn for free. Check them out!

Upcoming Mindfulness Meditation Workshop on Sunday!

“It seems we all agree that training the body through exercise, diet, and relaxation is a good idea, but why don’t we think about training our mind?”
-Sakyong Mipham Rinpoche 

Kevin Townley from The Shambhala Meditation Center in Chelsea will be visiting us to teach two 90-minute workshops: the first this Sunday, January 18 at 2:15 and then on the following Sunday, January 25 at 3:30.

Both sessions will introduce basic principles and techniques for shamatha or mindfulness meditation. Learn how meditation works to deal with stress, anxiety, and habitual mental patterns and is a way to make the mind more stable and clear, less caught up in fear and avoidance. And how, on a deeper level, meditation is a system for deeply familiarizing yourself with how the mind works in general, and for developing a more authentic and compassionate outlook on life. You can attend either session or both if you’d like Kevin to address any questions you may have after your first week of practice. Cost is $5/session, which will be collected at the start of the workshop, but please RSVP in advance in the comments on the corresponding event page (found in the right-hand column).  

If you RSVPed and can no longer attend, please note that in the comments on the corresponding event page. 

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Risks, Decisions, and Courage Catalyst Athletics
3 Medical Conditions That Bacon Can Cure Mother Jones

4 Rounds For Time:
500m Row
10 Front Squats 185/125
10 Burpees

Post time and Rx to comments.

Ellie June takes on wall balls, a little over four months after giving birth to Vesper!

News and Notes 

• The AM and PM Olympic Lifting cycles will both run, and there are a couple spots left in each if you’re still interested! The AM cycle will start next week, and the Total will now happen on March 15, so both cycles can Total together. Learn more here!
• Alex W. is designing some cold weather running apparel for lady runners, and she wants to hear from you about what you love and what you hate about your gear, and what you wish your apparel could do for you. Anyone interested can email her at abwoolfson [at] gmail.com.
• Kevin G. and his wife welcomed their baby boy into the world on Monday, January 12, at 9 pounds 4.5 ounces, 22 inches long. Congrats, Kevin! 
• Happy belated birthday, Jacob B.!

Tired of Freezing in Brooklyn? Come Play in the Snow!

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Ship Your Enemies Glitter
Sebastian Seung’s Quest to Map the Human Brain The New York Times
You can’t detox your body. It’s a myth. So how do you get healthy? The Guardian
Understanding Crossfit and the Intensity Prescription The AF Project

Christina on the erg. Tell us: would you rather row four 250m sprints, two 500m sprints, or a 1K?

Are You Ready To Compete?

Interested in representing CFSBK and putting your training to the test in 2015? Here are a couple of upcoming competitions you may be interested in: 

Flex in the City Team Competition, Saturday, February 14th:
We’re trying to fill one of our Scaled teams and need one more male and female competitor to complete the team. Registration is $400 per team ($100 per team member). The event takes place at the 69th Regiment Armory in NYC. 

Movement Standards: Pull-ups, Wall Balls to a 10-foot target: 14/10 (we have 6# balls available for additional scaling if necessary), Push Press: 95/50, Kettlebell Swing: 53/35 (we have 18# kettlebells available for additional scaling if necessary), Push-ups (push-ups on knees is the additional scaling option), Single Unders. All Scaled Flex athletes can scale standards further during competition.

More information can be found here.

2015 Reebok Spartan Race, Saturday, May 30th:
For the past 3 years, CFSBK has sent a group of adventure-seeking members up to Tuxedo Ridge Ski Resort to run the Tri-State Spartan Sprint. This is a 4-mile race up and down the mountain, with a variety of obstacles to overcome along the way. Interested? Register here. 

More information can be found here.

Partner Competition at CrossFit Solace, Sunday, February 8, 2015:
Crossfit Solace located on East 32nd Street in NYC is hosting a “February Fling” partner competition on Sunday, February 8th. The format is a male/female partner competition with 3 qualifying WODs and a final WOD. Those will be released within the next week. There will be an Rx and a Scaled Division. Prizes will be awarded to podium finishers. The price of the competition per participant is $75 or $150/Team.

More information can be found here. 

If you are interested in any of the above, email Coach MeLo at Melissa [at] crossfitsouthbrooklyn.com.

_____________________ 
Collage with Caris 
How Exercise Keeps Us Young The New York Times

Also… 2015 Reebok CrossFit Games Open registration begins on Thursday, January 15th! Get psyched.

“Diane”

21-15-9 Reps For Time:
Deadlifts 225/155
Handstand Push Ups

Post time and Rx to comments.
Compare to 11.4.2013 and 2.16.2013.

Kristie F. at the top of her push-up

News and Notes

• There are two spots left in Ken H.’s gymnastics strength training class, which meets Sundays from 2-3:30pm, 1/18, 1/25, 2/1, and 2/8. $80 for four weeks, register here!
• LAST CHANCE to sign up for Coach Frank’s Olympic Lifting Program! The PM Cycle starts TODAY but there’s still space left! Learn more and sign up here!
• Zach H. wants you to know about Frostbite 2015, a competition at CrossFit LIC on January 24th. Learn more here, and register here. Email z.hodge [at] live.com if you have any questions or want to coordinate going together.

All The Good Reps, and Only the Good Reps

By Chris Fox 

We’ve almost all been there before. You’re tired, it’s your 50th pull up, handstand push up, power snatch, or whatever. You sort of, kind of, maybe executed full range-of-motion—but then again, maybe you didn’t. Then, you maybe even tried to squeeze in another (no) rep! Coaches see this, your fellow athletes see this, and you see this.

With a judge in front of you—whether it’s a regular group class, during the Open, or at a local throwdown—you’ll have a harder time getting away with garbage reps. I’d suggest that you shouldn’t let yourself off the hook in your daily training either. Your continued progress over the long haul is the ultimate goal. You want your movements to be truly quantifiable. If you count reps where sometimes your chin gets over the bar and sometimes it doesn’t, then you’re left comparing apples to durian fruit.

At CFSBK, we strive for virtuosity—the principle that you should aim to perform even the simplest movements exceedingly well. With effort and practice, your 300th squat in “Murph” can and in fact should be a mirror image of your first. Be honest about your reps and if you’re not 101% sure, then don’t count them. It sucks, yeah, but don’t be that person who moves really fast but really poorly. Don’t be the person who the next class coming in looks at and says “Uh uh… that’s not a rep.” Be the person with whom you’d be impressed, even if it slows you down a bit. Consider that you may need to scale WODs sometimes. The Rx isn’t for everybody, and even if you do some or most of our WODs Rx’d, there may be some that you should scale load and/or volume. Then, even when you really, really tried to do a good rep but didn’t, resist the urge to count your effort as execution. Only count the good ones.

Crush Week begins today. Remember: all the good reps, and only the good reps!

_____________________
“Diane” WOD Demo by TX Annie & Pat CrossFit
The Comments Section For Every Video Where Someone Does A Pushup The Toast
5 Pieces of Exercise Equipment Trainers Hate Yahoo Health (!!!)

The 2015 LFPB Challenge started one week ago! How’s it going?

Fitness and Performance: 1-1-1-1-1
Work up to a 1RM Power Snatch. Must be a clean lift to count, no press outs.

Post loads to comments.
e6/6
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For Time:
60 Kettlebell Swings 53/35
550m Run
50 Wall Balls 20/14
550m Run
40 Burpees
550m Run
30 Clean and Jerks 115/75

Post time and Rx to comments.

Amanda Mc. squats while JMD “The Hammer” gets busy on the rings

• It also happens to be Amanda’s birthday! Happy birthday!

Want to Explore the World of the Rings? 

Join guest Gymnastics Coach Ken H. as he takes you through four weeks of gymnastics strength training starting in one week! This 1.5 hour long class will incorporate different facets of body weight strength training and movement. Specifically, each class will focus on three to four distinct areas: warm-up and active mobility, rings skill work (muscle ups, levers etc), bodyweight strength conditioning, balance (on hands and feet), and flexibility. Students will be asked to have a goal or intention to focus on for the next four weeks. Students can then focus on that goal outside of class.

When: Sundays from 2-3:30pm, 1/18, 1/25, 2/1, and 2/8
Cost: $80 for four weeks
Buy-in: Previously attended rings class or 1 pull-up for ladies/3 for gents

The class is capped at 8 participants and sells out very quickly, so don’t think twice! Register Here!

More About Ken
Ken was a nationally competitive gymnast in Newton, MA and at the University of Michigan. After graduating, Ken coached for eight years at Capital Gymnastics in Northern Virginia where he coached regional and national champions. His students have gone on to be NCAA champions and members of Cirque du Soliel. In searching for an activity to replace gymnastics, Ken filled the void with rock climbing and yoga for the past ten years and recently found CrossFit to round out his training.

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Kepler Telescope Discovers Another 554 Possible Planets ScienceNews
What’s In That Image? Masterpieces Like You’ve Never Seen Them Before The Washington Post

Fitness: 3 x 5 Linear Progression
Add 5-10 pounds.
Performance: Work up to a Heavy Single (80-90% of 1RM), then Max Reps at 80% of 1RM (capped at 20). 

Post loads to comments.
e6/6
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Team WOD
In teams of 3 with one partner working at a time:
AMRAP 21 Minutes:
14/10 Calorie Row
14/10 Push Ups

Post rounds to comments.

Carissa crushing double unders and Ariel pressing at Open Gym last night 

It’s Almost Your Last Chance to Sign For CFSBK’s Olympic Lifting Program!

EACH CYCLE NEEDS A MINIMUM OF 8 PARTICIPANTS TO RUN! If you’ve been on the fence about signing up, now is the time to do it, or the cycles won’t get off the ground. 

What: An 8-week Olympic lifting cycle meeting twice a week with Coach Frank Murray and/or Heather Farmer in addition to 2 Open Gym or group class per week.
When: Tuesdays and Thursdays 10:30am to 12:00pm from 1/13/15-3/5/15 or Mondays and Wednesdays 8:30pm to 10:00pm from 1/12/15-3/4/15. (see full details below)
Price: $300 per 4 weeks, first bill due at sign-up and second bill charged automatically to the card on-file 4 weeks later. 

The cycle will wrap up with an Olympic Weightlifting Total on 3/8/15 at 2:30pm.

Each cycle needs a minimum of eight participants and is capped at 10 athletes.

AM Cycle
Tuesdays and Thursdays 10:30am to 12:00pm from 1/13/15-3/5/15
REGISTER HERE 

PM Cycle
Mondays and Wednesdays 8:30pm to 10:00pm from 1/12/15-3/4/15
REGISTER HERE 

LEARN MORE HERE.

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Hanging Hip Touches, Alternating Arms – Demo CrossFit
Black Holes Inch Ahead to Violent Cosmic Union New York Times