Fitness: 
6 RNFT
Rounds 1, 3, and 5:
400m Row
12 DB Push Press, medium heavy
Rounds 2, 4, and 6:
400m Run
8-12 Chin Ups or 12 Ring Rows

Performance: 
6 RNFT
Rounds 1, 3, and 5:
400m Row
ME UB Handstand Push Ups (No AbMats. Set ends when you come off the wall)
Rounds 2, 4, and 6:
400m Run
ME UB Kipping Pull Ups

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Caption this photo of CFSBKers getting their calf mash on

• Don’t forget, Yoga for Athletes with Coach Whitney is at 7:30pm tonight! 
• Have a magnificent Thursday!

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I Refuse to Be Busy New York Times
New Yorkers’ Contributions to a Greener, Greater City: A Behavioral Impact Study GreeNYC
CrossFit Phenom Annie Thorisdottir: The Fittest Woman on the Planet? Vogue 
The Best Exercises You Aren’t Doing for Your Back Elite FTS

Fitness: Snatch Segment Deadlift + Snatch
If you have a hard time organizing the pull off the floor then perform snatch from the mid-hang. Catch as low as your mobility allows.

Performance: Work up to a 1RM Snatch
Try and set a new PR but take no more than 5 attempts over 90%. Misses count as attempts.
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Back Squat

Fitness: 80% x 3 x 3

Performance: 80% x 3 x 3 (bias High Bar)

Take 80% of your recent 1RM. If you only have a 3RM, use this calculator to figure out an appropriate number.

Post loads to comments.

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Lauren B moves so fast you sometimes can’t even see her limbs!

• Happy Birthday, Dan H!

TODAY is the April Fish + Meat CSA Pickup

Clothing and Book Swap

Did you know that an average of 70lbs of textiles per person and 54 million tons of paper goes into landfills each year? Tread a little more lightly and get some spring cleaning done by joining the first ever CFSBK Clothing and Book Swap after group class next Saturday (4/19) from 2-4pm. Bring your gently used, in-season adult and children’s clothing and books. Let us know what you are bringing!

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What Fish Teach Us About Us New York Times
Navy SEAL Workout Series: Strength Training United States Navy
Engineering & Curiosity Kurzgesagt

Coach Nick and Co. at the San Diego Crew Classic’s Masters C event

• Happy birthday to Greg A!

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Please Explain: Insomnia and Other Sleep Disturbances WNYC
Lauren Fisher at Junior Pan-American Weightlifting Championships CrossFit Invictus
The F-Word The CrossFit Journal 

Ring Inversion/Skin the Cat 101

30min NFRs:
2 Skin The Cat or Inversions
3 Bar Muscle Ups or 10 C2B Kipping Pull Ups or 10 Kip Swings
20 Calories Rowed
30 Second L-Sit
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CFSBKers reinventing the wheel 

• Thanks to everyone who came out for our Bike Maintenance Class yesterday! Mare reports that they learned to change a flat and adjust their own brakes (by finding the barrel adjuster and twisting it in quarter turns). If anyone is interested in a future class, email mare [at] crossfitsouthbrooklyn.com. Please wear a helmet out there, we love your brains.
• Back in December, David reviewed our programming cycles and offered advice about how to maximize Back Off Week, which started yesterday. Check it out, so you too can be all you can be.
• There’s a new post on Inside the Affiliate sharing even more of your favorite Questions of the Day. Check it out to relive some old favorites. Consider stealing a few to ask your coworkers, friends, and family in the interest of spicing up their mornings in the way only CFSBKers can. 
• Happy, happy Monday!

Rings Strength Class-April/May

Join guest gymnastics coach Ken H. as he takes you through four weeks of gymnastics strength training. This 1.5 hour-long class will incorporate different facets of body weight strength training and movement. Specifically, each class will be composed of three to four distinct areas: warm-up and active mobility, rings skill work (muscle ups, levers etc), body weight 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 six weeks. Students can then focus on that goal outside of class.

Saturdays from 2:00pm – 3:30pm

4/12, 4/19, 5/3, 5/10
*Please note that this class skips Saturday 4/26.

Price:
$80 for 4 Weeks

Hurry, only eight spaces remaining!

REGISTER HERE, YOUNG (and old) GRASSHOPPERS!

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.

Can you remember where you were and what you were doing 10 years ago today? 
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The World’s Biggest Tetris Game New York Times 
Women Are Not Small Men: Essential Info for Female Athletes Breaking Muscle

Farmers Carry: 100m x 5 Trips. Go Heavy
Push-Up or HSPS Capacity Test: Warm-Up and go for a max effort set.
Sled Push: 50m x6
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Upcoming Programmings Notes:
Back off/Transition Week: 4/6-4/12
New Cycle Starts: 4/13

• Monday:  Bench Press + WOD
• Tuesday
• Wednesday:  Snatch + Back Squat
• Thursday:  WOD gymnastics based
• Friday
• Saturday: Clean & Jerk + FSQ
• Sunday: Deadlift (Fitness) or Power Snatch (Performance) + WOD

Joey B doing beach handstands in South Africa
“There is a funny story behind the one from Boulder Bay. My fiancé was trying get to the other side of the beach to take pics of the penguins, and once she got me doing this, she ran over to the other side of the beach. However, four French people saw me doing this and came over, and started trying to do these handstands. Other people noticed, and by the end, there were ten of us, none of whom spoke the same language, all doing handstands on the beach in South Africa. It truly was a trip of a life time, but I did not work out at all while there, and all I did was eat and drink, and Im excited to be back.”

Time to Sign Up for the Vegetable CSA!

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This is a Generic Brand Video Dissolve
Poop Transplants Minute earth

50-40-30-20 and 10 Rep Rounds Of:
Wall Ball Shots, 20/14 10′
Box Jumps, 24″/20″
Kettlebell Swings 1.5p/1p

B Scale: 40-30-20-10 reps for time
C Scale: Partner Morrison

There is a 40 minute cap on this workout

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

Post time and Rx to comments.
compare to 5.23.12

Justin on 24″ Box Jumps

• Thanks to everyone who signed up for the Bike Maintenence Class today from 2:30-4:00pm. There is still room left so if you’d like to drop in today, just bring your $10 and show up!
• Want to switch gears a little? Don’t forget that we’ve got Yoga for Athletes with Coach Whitney today at 10:00am

Opportunities

Today’s workout is a basic triplet of three movements. The advanced version which is posted above contains 450 repetitions in total.  That’s 450 opportunities to ingrain and develop the motor skills and strength required to successfully perform these seemingly simple movements.  Will your first kettlebell swing look like your 96th?  Will your 100th wall ball shot include planted heels, full depth and a neutral spinal position?  Range of motion is only one component of functional movement.  When you initiate a movement, what happens between the start and finish dictate the adaptation you’re pursuing.  Soft technique builds soft athletes.  Lazy attention to details builds laziness inside and outside the gym. Virtuosity is defined in Gymnastics as “performing the common uncommonly well”.  Will you settle for mediocrity today, or will you pursue virtuosity? No opportunity is too small!
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Rack Jerks with Eva T
Nicole Carroll Goes for 15 bodyweight overhead squats

Coach Whitney’s furry companion, Penny Lane

• Check out the current lost and found inventory on our Flickr page
• New merch is in!! CFSBK is now carrying hats, board shorts and ladies training shorts all availble at the Front Desk. Get stoked!

Feedback Form Feedback

I’m (David) about to head off on a nine day trip to Europe with some friends to get tattooed in Berlin, see some doom metal in Tilburg, and appreciate some art in Amsterdam. I feel like it can’t be coming at a better time for me and am very excited to get out of the city and break my weekly routine for a bit. Trips like this are great for regaining some perspective on how and why we do things at the gym and taking time to consider the alternatives. Recently, I put out a feedback form soliciting member perspectives on how they’re experiencing the gym and I was so pleased to read through over 120 candid responses, some from people who chose to remain anonymous and others who volunteered their identities. It’s no secret that the gym has grown considerably over the last 18 months or so and with that have come some growing pains. As someone truly passionate about trying to provide a safe and inclusive atmosphere for people to train, I’m excited about our growth and all the peoples’ lives we’ve been able to affect in the process. As a business owner I’m also aware that growth can be tricky enterprise to manage and the quality, not quantity of what we do will always be the most important feature of a successful business.

Happily, the overwhelming majority of feedback was generally positive, but as one would expect there are always going to be significant ways to improve the atmosphere, logistics, and coaching quality as well as considering the diversifying training needs of our members. So what are we doing with all this feedback? Well, first off, every coach is going to read every single entry, which we will then use as a team to inform our discussions on how we can better serve you. We’ve already been talking in staff meetings about new ways of maximising training time within a class and considering the needs of veteran versus novice athletes. One example being how we’re going to modify barbell warm-ups and fitness versus performance programming as well as time management in the upcoming cycle. Gross changes will be gradual and no doubt with varying levels of success, but it’s our honest commitment to try and do the best possible job we can, attempting to maintain what has brought us so much success in the first place while staying humble and realizing there will always be areas that need work. The search for additional space also continues–not exactly an easy enterprise given New York City real estate and the very significant requirements of a gym interested in serious barbell and fitness training. That being said, we are always open to suggestions should you be aware of additional industrial space in Gowanus. The more options we have coming in on top of our own search the better. (Please send possible ideas to David AT CrossFitSouthBrooklyn.com.)

Again, thank you to everyone who took a moment to fill out the form. We hear you and want you to know that your opinions are important and are being factored into the decisions we make as we continue to evolve this experiement that started almost seven years ago outside in a park under the subway.

Bike Maintenence Class Tomorrow at CFSBK

Springtime weather is around the corner and CFSBK wants to help you prepare for bike riding season! Bicycle Habitat will be bringing their basic bike maintenance class from their 5th Avenue shop to 597 DeGraw specially for CFSBK, 2:30p-4p on Saturday, April 5. Course will include:

You’ll be able to roll in your own bike to use as an example during the class!  The class will be more instructional in nature, but bring any bike tools you already have in case there is time for tinkering!  $10 per person, class is capped at 25.  Sign up and pay in advance at the Front Desk or just show up and pay day of!

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CrossFit and Autism: Walking out With a Smile Coach Brian C has been to CFSBK several times and is a friend of the program. Check out his awesome program at CrossFit Long Island
Got Kipping Pull-Ups? Scale up with the Salmon Ladder
Big Sugar’s Sweet Little Lies Mother Jones

Fitness

For time:
400m Run
15-9-6 reps of:
Power Snatches
Lateral Over the Bar Burpee
then finish with another 400m Run

Performance

“Amanda”
9-7-5 Reps for time of:
Squat Snatch 135/95
Muscle-Ups

Post time and Rx to comments.

Val’s Post 14.5 “recovery” position

Spring Cleaning with CFSBK

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How Kendra Bailey does CrossFit with one arm
Do you want a speciality wine shop in Park Slope? Sign this petition
Mom’s Story

5 Rounds of:
Bench Press, Heavy 5
Row 500m

Rest as needed between rounds. If you don’t hit all 5 reps on any set of bench presses your score is zero for that round.

Post all 5 bench press work sets and 500m row times.

Bekka P putting her fitness to good use by going surfing in Costa Rica

Bike Maintenence Class this Saturday at CFSBK

Springtime weather is around the corner and CFSBK wants to help you prepare for bike riding season! Bicycle Habitat will be bringing their basic bike maintenance class from their 5th Avenue shop to 597 DeGraw specially for CFSBK, 2:30p-4p on Saturday, April 5. Course will include:

You’ll be able to roll in your own bike to use as an example during the class!  The class will be more instructional in nature, but bring any bike tools you already have in case there is time for tinkering!  $10 per person, class is capped at 25.  Sign up and pay in advance at the Front Desk by April 3.

Athlete wanted for VICE

Do you like working out and blasting loud, aggressive tunes? If so, want to help a local music writer from VICE with a story about whether Oi!—a brutish, working-class offshoot of punk rock popularized in Britain in the late ’70s—makes you lift more, run faster, jump higher, etc., etc. All you need to do is listen to an Oi! soundtrack on a few workouts and report back on how the music made you feel. If you wouldn’t mind submitting a photo and answering a few follow-up questions, that’d be great. If you’re game for helping out, email Ken.partridge(AT)gmail.com.

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Join WNYC‘s experiment to track how the City That Never Sleeps actually gets its sleep. Use this app to record your sleep and waking times. Your data will automatically sync with the project site, where you can see visualizations of your sleep patterns and how they compare to others.

Science and Art meet at Pterosaurs: Flight in the Age of Dinosaurs
Meet “Slowmo” NYT

The Gym Needs Rest Too!

2014 Open Summary

Congratulations to everyone who competed in the 2014 CrossFit Open. This year 209,585 people registered for the Open, including 127 CFSBKers. This year saw a variety of twists to the programming of Open workouts and ended with quite a bang. Share in the comments what you thought about the programming this year, any overall notes on your experience and what you got out of it.

14.1
As many rounds in 10 minutes as possible of:
30 Double Unders
15 Power Snatches, 75/55

14.2
For as long as possible:

From 0:00-3:00
  2 rounds of: 
  10 overhead squats, 95 / 65 lb.
  10 chest-to-bar pull-ups

From 3:00-6:00
  2 rounds of:
  12 overhead squats, 95 / 65 lb.
  12 chest-to-bar pull-ups

From 6:00-9:00
  2 rounds of:
  14 overhead squats, 95 / 65 lb.   14 chest-to-bar pull-ups

Following the same pattern until the athlete cannot complete the perscribed work in the allotted time frame.

14.3
8 minute AMRAP:
10 deadlifts, 135 / 95 lb. 
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb. 
15 box jumps, 24 / 20 inch

14.4
14 minute AMRAP:
60-calorie row 
50 toes-to-bars
40 wall-ball shots, 20 / 14 lb.
30 cleans, 135 / 95 lb.
20 muscle-ups

14.5
For time
21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Burpees

FINAL CFSBK Men’s Leaderboard
FINAL CFSBK Women’s Leaderboard

Special congrats to Bob S who ranked 5th place in the North East and 34th worldwide in the master 55-59 year old division. Also to Jacinto B who ranked 2nd place in the North East and 19th worldwide in the masters 60+ year old division. Note that at 74 years old Jacinto is giving up 14 years to many of his fellow competitors.
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Josh Bridges does 14.5 in 7:49
The Upstanding Desk is a Kickstarter campaign which ends this afternoon. The project converts normal desks into standing work stations at a very low cost.