Fitness: 3 x 5 Linear Progression
Add 5 pounds to last exposure. 
e5/12 

Performance: 1 x 20
Add 5-10 pounds to last exposure.
e3/6 

Post loads to comments.
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Fitness
AMRAP 10 minutes:
5 Push Ups
10 Dumbbell Hang Power Cleans
15 Sit Ups 

Performance
AMRAP 10 minutes:
8 Box Jumps 30/24″
4 Handstand Push Ups
2 Muscle Ups

Scale is banded muscle ups. Buy in for scaling is 3 Chest to Bar and 3 Ring Dips. Folks close to a muscle up have the option of performing the Outlaw Muscle Up progressions, or doing ONE of the exercises below as a cash out as space and time permit post-WOD. This is entirely up to the coach. Please view this video, starting at around 4:30.

5 x 5 Box Humps (use a false grip)
5 x 3 Banded Transitions (use a false grip)
In both of these movements be sure to set the rings high enough that the arms are fully extended at the bottom. 

Post Rx and rounds to comments.

Thoughtful coaches writing thoughtful notes in their journals 

• Please remember that all classes are canceled this Sunday!

Want to Explore the World of the Rings? 

This primer class that will introduce you to all things rings. The class will introduce participants to the various aspects of the rings: the different grips, above the rings, below, swinging and still rings. We will also touch on how to take care of your hands and taping techniques. We will go over basic positions, movements, and strength holds. 

Time: THIS SATURDAY, August 23, 2-3:30pm
Cost: $20
Buy-in: 10 strict push ups and 1 toes-to-bar or knees-to-bar.

The class is capped at 10 participants, so don’t think twice! Register Here!

Ken Haller’s Bio
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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An Insider’s Guide to CrossFit New York Times
Breathtaking Aerial Landscapes of Iceland by Sarah Martinet Colossal
Are You an Athlete or an Exerciser? Catalyst Athletics
Google Knows You Better Than You Know Yourself The Atlantic

Our fearless paddleboarders on Saturday!

Catching Up With CFSBK Classifieds 

Have you checked out CFSBK Classifieds recently? Jess M. is still available the next couple weeks as a date night/weeknight babysitter. Jude wants you to know about L&M Foreign Auto, who she highly recommends after they helped her out with her 2002 Mini Cooper. And Gina G. still needs to find a new home for her beloved felines, Tim Riggins and Lyla Garrity. Yes, those are their names. 

Have You Traveled to an Affiliate Recently?

Tell us about it in Travel Gym Recommendations. Dan L. recently visited CrossFit 404 in Atlanta and really enjoyed his experience, and our beloved Rebecca C. (who left us for New Jersey) wrote about her new home, CrossFit Speakeasy, in Belmar. Share your travels with us, CFSBKers!

Check out Pilates with KH TONIGHT at 7:30pm!

Feeling like your core could be stronger? Visit Kristin H.‘s world-renowned Pilates class tonight. Drop-in rate is $20, 5 class punch card is $85. You should also attend her class if you want to know what it’s like to practice Pilates while also attending a comedy show. Seriously. K-Dawg is damn funny, and our interview with her in July is proof.

QOD: Are you on Instagram? We are, @crossfitsouthbrooklyn! Include your handle in the comments and share a few of your favorite follows.

1 Press + 3 Push Presses + 5 Push Jerks
Spend 15 minutes working up to a 1 Rep Max on the complex. 

Post loads to comments.
_____________________

5 Rounds, As Many Reps as Possible:
:20 Deadlifts 155/105
:40 Rest
:20 Hang Power Cleans 155/105
:40 Rest
:20 Push Jerks 155/105
:40 Rest 

Post reps and Rx to comments.

The Subway Series crew yesterday at CrossFit Virtuosity 

News and Notes 

• Ever wonder how Coach Jeremy and CFSBK run Strength Cycle? The follow-up to last week’s Inside the Affiliate post is up, called “How to Run a Dedicated Strength Program at your Gym.” Read some CFSBK testimonials and learn even more about getting strong!
• Coach Noah and the Fighting Tacos still need 1-2 more women to play for CFSBK’s soccer team on Sundays on the Lower East Side (the registration for guys is capped and already full). Think of it this way: if you don’t sign up, you’re basically ensuring you’re missing out on good times. Email Noah [at] CrossFitSouthBrooklyn.com for more information.
• SAVE THE DATE FOR FIGHT GONE BAD on October 18, 2014. We are now open for any and all donations for prizes. If you own or work at a business that wants to provide some sort of prize (no matter how small!) for our top performers (for the WOD and fundraising) please email Info [at] CrossFitSouthBrooklyn.com. 

2014 Subway Series at CFSBK this Sunday, 8/24

This Sunday, August 24, from 8am-1pm, we are hosting the final event for the 2014 Subway Series. Please note the following…

• Day classes are canceled.
• Open Gym is extended and starts at 5pm.
• The Teaser class is canceled.
• There will be an after party at Die Koelner Bierhalle afterwards and all are invited.

We Need Judges and Volunteers!

• CFSBK is looking for 12 judges to volunteer their time to help run the competition. There will be a review session with David a few days before the event to discuss range-of-motion standards, judge protocol, and etiquette. Members with Level 1 Certifications will get priority. 
• We also need 1-2 more volunteers to help setting up the PA and running the scoring system. 

Please contact David [at] CrossFitSouthBrooklyn.com with “Subway Series” as the subject line if you’re interested in volunteering.

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Fixing The Immature Overhead Squat with Miranda Oldroyd CrossFit
10 Things New WOMEN Weightlifters Should Know Catalyst Athletics
Clint Smith: The Danger of Silence TED Talks
How to Enjoy Running on a Treadmill

Fitness: High Hang to Knee Hang to High Hang to Knee Hang Clean + Jerk
Work up to a heavy single on the complex.

Performance: Power Clean + Hang (knee) Clean + Jerk (1+1+1)
Work up to a heavy single on the complex. Press outs are considered missed lifts. 

Post loads to comments.
e3/6  
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For Time:
550m Run 
3 Rounds
30 Double Unders
20 Thrusters 75/55
10 Burpees
270m Run 

Post time and Rx to comments.

Benson says, “Godspeed and may the wind ever be in your favor” to our Subway Series competitors today!

The 2014 Subway Series is Back with the Third Week! 

Another year has gone by, and it’s time once again for an NYC affiliate throwdown: the 2014 Subway Series! The second competition continues this morning at 9:00am at Crossfit Virtuosity. All are invited to spectate, so come cheer on your fellow South Brooklynites as they compete against other local gyms.

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Relationship Between Core Stability Functional Movement and Performance Team USA
Fixing Droopy Elbows in the Jerk Catalyst Athletics
The Connection Between Beauty and Happiness The Atlantic

Fitness 3 x 5 Linear Progression
Add 5 pounds. 

Performance: 85%x1, 90%x1, 92.5%x1, 90%x1, 85%x1

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5 Rounds or 15 Minutes:
10 V-Ups
8 Dumbbell Bench Press
6 Chin Ups 

Post loads to comments.

Coach Jess Fox shows us how to smile while lifting like a badass

Bend, Stretch, Mobilize, and Stand on Your Hands

• Yoga for Athletes with Coach Whitney at 10am.
• Active Recovery is at 11am ONLY. THE NOON CLASS IS CANCELED.
• If you signed up for Ken H.’s handstand class, remember that you’re meeting today from 2-3:30pm!

_____________________ 
Mo’ne Davis becomes first girl to throw LLWS shutout CBS Sports
A Day in the Life of Lauren Fisher PurePharma
The Psychology of Oversharing Facebook Couples The Atlantic
5 Tips On How To Start A Conversation About Mental Health Time to Change

Here is Todd C with a solid position during the first pull of a recent Snatch. Note the following 5 things:

1. His back is in full extension and his eyes are looking forward. A rigid spine is necessary for safety as well as effective force transfer through his body. The forward gaze helps keep his chest up and makes coming to full extension at the top of the pull more likely.

2. The bar is balanced over his mid-foot, indicating that he is pulling his knees BACK out of the bar’s path, not moving the bar forward around his knee. Allowing the barbell to trail forward off the floor is one of the most common errors we see at the gym. When you start your pull, stay compact and think about keeping the barbell over the knot of your shoe laces until you clear your knee.

3. Todd’s knees are pushed out, which helps him get into a better start position by facilitating more room for hip flexion. It’s common in a snatch to have your knees literally touching your arms in the initial set up. Not doing this causes an impingent of the thigh and lower abdomen which makes setting your back and achieving an effective start position difficult for most and impossible for other. KNEES OUT!

4. If you drew a plumb line down from Todd’s shoulders, you’d note that they were forward of the barbell, not directly over or behind it. This is an optimal pulling position which will allow him to generate a lot of force when he begins to quickly extend his back during the second pull. This position is achieved by the hips and shoulders raising at the same rate when the lift is initiated. A common error is to either shoot one’s hips up first or prematurely lifting the chest which will decrease your leverage into the rest of the lift.

5. That tight game. 

Recent PRs at CFSBK

At CFSBK, we love to celebrate the gains and accomplishments of our athletes! Below are some recent PRs that people wrote on the board above the wrestling mat, listed in no particular order. Congrats, folks! 

• Laura Mc.—”DT” in 11:39
• Coach Jess Fox—”DT” in 9:28, Clean at 185, 
• Matt Katz—Clean and Jerk at 286, Jerk at 305, “Elizabeth” in 6:53
• Dan L.—”DT” in 10:50
• Alex B.—”DT” in 10:05, Handstand for 1:06 minutes, Clean and Jerk at 285
• Kristie F.—”Nancy” in 15:26
• Flynn Dog Millionaire—”Nancy” in 13:09
• Alex—”Annie” in 5:39 and “Nancy” in 13:03
• Coach MeLo—”DT” in 8:40, “Nancy” in 15:14
• Serene—Deadlift at 315, Squat at 315
• Courtney S.—”Annie” in 5:51
• Zach H.—Muscle up on the rings
• Asta F.—Back squat at 175, Deadlift at 215, Front squat at 145
• Coach Whit—Clean at 145, 98 Double Unders
• Coach McDowell—Clean at 290
• Lauren B.—Snatch at 99, “Elizabeth” in 13:04
• Dee—Snatch at 95kg
• T-Bone—Snatch at 86kg
• Erica—Squat at 3x5x215
• Isaac G.—Clean at 197, Deadlift at 375
• Stella—Deadlift at 280, Squat at 250
• Coach Fox—”Elizbabeth” in 7:47
• Coach JB—”Elizabeth” in 7:30
• Charlie—Deadlift at 315, Squat at 255

QOD: What goals have you achieved in the gym recently?

• SATURDAY SCHEDULING NOTE: The noon Active Recovery class is canceled, but 11am AR is still on. Come on in and mobilize! 

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How Exercise Helps Us Tolerate Pain New York Times
Reebok Jumps on Paleo Bandwagon With Its Own Brand of Bacon The Washington Post
Sleep Hack: Keep Your Feet Outside Your Covers Science of Us
New Nike Running App Tells You What You’re Really Running From The Onion

News and Notes

Fitness: 3 x 5 Linear Progression
Add 5 pounds to last exposure. 

Performance: 1 x 20
Add 5-10 pounds to last exposure.

_____________________    

Fitness:
15-12-9-6-3 Reps for time:
Deadlift 185/125
Burpee 

Performance:
“Elizabeth”
21-15-9 Reps for time:
Clean 135/95
Ring Dip 

Post loads and times to comments.

The whole crew from the Subway Series at CrossFit Queens on Sunday

Goodbye, Jen S.!

Jen S., a three-year veteran of CFSBK, is leaving us next week for Chicago. She’s been an integral member of our community. She competed in all four events of the 2013 Subway Series and in three Tough Titsday meets (she won TT3 in the Broads division). She also participated in Hail to the Queen in 2013 and on CFSBK’s Ragnar relay team. From Jen herself:

“SBK made it so easy to call Brooklyn home. I’m grateful to have been a member of such an awesome, crazy, wonderful community. You guys are the best and also why it’s hard to leave. Don’t worry, though. I’ll be back soon. My next box has some pretty big weightlifting shoes to fill.”

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Meet the 4 Women Who Will Join the FDNY This Year New York
Upcoming Volunteer Opportunities in NYC Parks
Lifted Up CrossFit
5 Funny Things About CrossFit Kettlebeard 

Now that we have your attention…

Updated Policies for Kids and Dogs at CFSBK

CFSBK prides itself on being a kid and dog-friendly gym. But in the interest of keeping everyone as safe and focused on their fitness as possible, we’ve updated our policies regarding our favorite tiny humans and creatures. If you have a child or dog, please review these policies.

CFSBK Kids Policy:

• No kids are allowed on the gym floor. 
• Kids need to be able to sit in the lounge area unattended, which means they are not a distraction to others, and are not a danger to themselves or others.
• Kids should not be in the way of group class (i.e., when a class is running in and out of the gym).
• The Front Desk staff is not responsible for your kids.
• No kids are allowed behind the front desk.
• Please be mindful of your stroller (strollers are not allowed on the gym floor and must be out of the way of classes). 

CFSBK Dogs Policy:

• Dogs that bark, whine, jump, or bite are not allowed at the gym.
• Dogs must be on leash at all times.
• We reserve the right to ask you to remove a disruptive dog.
• The Front Desk staff is not responsible for your dog.
• Dogs are not allowed behind the front desk.
• Dogs are not allowed on the gym floor.

If you have any questions about these policies, please email Info [at] CrossFitSouthBrooklyn.com. Thank you for cooperating with us to keep everyone safe and happy!

(And consider posting in CFSBK Classifieds if you need a babysitter or a dog-walker while you take class! It takes a village…)

Want to Get Better at Handstands?

Now is your chance. Join guest gymnastics coach Ken H. THIS SATURDAY as he takes you through a 1.5 hour class working on handstands, arm balances, walking on your hands, headstands, and other fun balances that engage your core.

No need for prior need for handstand experience! Just the desire to practice being upside down.

Time: Saturday, August 16th, 2-3:30pm
Cost: $20 

The class is capped at 10 participants, so don’t think twice! Register Here! 

Ken Haller’s Bio
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.

• Happy birthday, Matthew V.!

_____________________ 
To Work Better, Work Less The Atlantic
Women in Men’s Shoes: The Emergence of Female CrossFitters BusinessMirror
This Exercise-Loving Mom Works Out With Her Kids, Inspires Us To Get Moving The Huffington Post
Fraud, Deception, And Lies: How Discovery’s Shark Week Became The Greatest Show On Earth Discover 

Press: 5-5-5
Work up to a heavy set of 5 reps. No failing.

_____________________  

Erg Repeats:
4 x 500m Row
Rest about 4 minutes between attempts.

Post loads and times to comments.

Our mighty Subway Series winners! 

CONGRATULATIONS to CFSBK’s Competition Team at the Subway Series!

Alex B. and Coaches MeLo, McDowell, and Jess—CFSBK’s Competition Team yesterday—took FIRST PLACE at the second event in the 2014 Subway Series at CrossFit Queens. Below is the WOD they completed for their victory:

“Grannie Gone Mad”  

Pair of men and pair of women each complete the following simultaneously:

In 9 Minutes:
10 C&J, 135/95
10 C&J, 155/115
10 C&J, 185/135
AMRAP C&J, 205/145

After each set of 10 C&J, pair must complete 40 double unders and 20 toes-to-bar before moving on to their next 10 C&J (including during AMRAP).  

If you are interested in competing in either of the final two Subway Series events, please contact Coach MeLo (Melissa [at] CrossfitSouthBrooklyn). Do it!!!

News and Notes 

• There’s a new post over on Coach David’s blog Inside the Affiliate, all about Coach Jeremy and Strength Cycle at CFSBK. It’s called “Why You Need a Dedicated Strength Training Program.” Check it out!
• Happy birthday, Greg A.!

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CrossFit Flirting: Talk Burpee to Me New York Times
Drugs and the Evolution of Bodybuilding The Atlantic
What Is The Speed of Dark? Vsauce
Dave Castro talks with Julie Foucher, Rich Froning, Sam Briggs, and Jason Khalipa about participating in the first-ever CrossFit Team Series.