A: Turkish Get-Up 101

B: TGU/Swing Partner Couplet
With a partner, alternate the following work for 15 Minutes:
3 Turkish get-ups, right arm
30 Kettlebell Swings
3 Turkish get-ups, left arm

Go heavy on this. One person should always be working.

C: Chin-Up/Weighted Plank Couplet
With a partner, alternate the following work for 15 Minutes:
:45 Weighted Forearm Plank
6 Strict chest to bar Chin-Ups with a :02 hold at the top

Focus on a mature finish position on your chin-ups.

Foraging in Prospect Park with “Wildman” Steve Brill

Let your natural hunter-gatherer come forth and take your Paleo diet to the next level as we join naturalist Steve Brill for one of his foraging tours right in our backyard in search of seasonal edible and medicinal wild plants and mushrooms. The tour will be on Sunday, June 22, meeting at Grand Army Plaza at 11:45am. $20 suggested donation for the four-hour tour. RSVP to Mare by Friday, June 20 at mare [at] crossfitsouthbrooklyn.com if you’d like to join.

Have you ever wanted to learn to do a standing back flip? 

Now is your chance. Join guest gymnastics coach Ken H. THIS SATURDAY as he takes you through various progressions leading up to doing standing back flips.

Buy-in: Power clean your body weight
Time: Saturday, June 7th, 2-3:30pm
Cost: $20 

The class is capped at 8 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.

Meat and Fish CSA Pickup Today

Pickup is 6-8:30pm! Be there or be square. (Note that the vegetable CSA will be next Wednesday, June 11.)

_________________
The American Dream Is Alive—and It’s Really, Really Tiny The Atlantic
Running Streak of 16,438 Days Will Set American Record Los Angeles Times
Do Things You Can Sustain James Clear
A Tattoo That Completes a New Breast New York Times 

Our valiant and mud-stained Spartans after their race on Saturday

2014 Articles and Media in Review

We’re almost half-way through 2014, and the CFSBK blog has been full of great articles—about good training habits, nutrition, thoughts on why and how we do things the way we do, and interviews with beloved members of our community. In addition to living over on the CFSBK Articles & Media page, all the cool shit we’ve posted so far this year is below, listed in the order each article was posted (starting with the most recent). All for your Tuesday reading pleasure!

Tips on How to be Prepared and Get the Most Out of Group Classes Chris Fox
Memorial Day Musings Dr. Mike Cutaia
The Master: An Interview with Bob Semmens and Coach McDowell Kate Reece
Notes on an Injury from a Physical Therapy Student who CrossFits Katie Harper
On Strength Training and Strength Cycle: A Q&A with Coach Jeremy Kate Reece
Starting Class with Introductions Inside the Affiliate
Running Training Tips from CFSBK’s Endurance Program Coach Michael Olzinski
April Athlete of the Month: Matt Chmielecki
On Being an Athlete Who Doesn’t Eat Meat with Coach Whitney Kate Reece
Why Join a CSA? Part 3 Margie Lempert
Why Join a CSA? Part 2 Margie Lempert
Behind the Lens: Asta Fivgas Kate Reece
Why Join a CSA? Part 1 Margie Lempert
Behind the Desk: Ava Page
March Athlete Of The Month: Laura McElherne
Underneath the Hoodie: Melissa L. Kate Reece
Transitioning from the Look, Feel, Perform Better Challenge Chris Fox
Behind the Lens: Bekka Palmer Kate Reece
Injury, Insight Noah Abbott
Low Bar Versus High Bar Back Squats David Osorio
There Is No Wagon: Thoughts on Binge Eating and Dieting Chris Fox
Underneath The Hoodie: Robert McDowell Myers Kate Reece
January Athlete of the Month: Peter Mattis

_________________
What other topics would you like to read about, written by the CFSBK staff?

Press 101

1-1-1-1-1
Work up to a heavy single in 5 attempts. If you haven’t pressed much before, use today to find your starting weight for a 3×5 Linear Progression. We’ll be seeing presses in the next cycle.

The birthday girl on her final mile of “Murph” with Asha, who was already done with her heat, but joined Whit’s last mile for support

• Happy Birthday, Coach Whitney! 
• Back Off Week starts today! 

Back Off Weeks 

By David Osorio

For most of us, it can be quite difficult to hit the WODs hard, week-in, week-out, ad infinitum. Your ability to successfully train at high intensity over a period of time is determined by genetics, recovery, nutrition, injuries, and training age.  At CrossFit South Brooklyn, we follow a 3/1/2/1 weekly microcycle which looks like this:

CFSBK Microcycle
Saturday: On
Sunday: On
Monday: On

Friday: Off

By allowing at least two non-sequential days off, we can train at high intensity over the course of a week. Consistently training CrossFit more than three days in a row can lead to a decrease in performance due to accumulated inflammation and a lack of recovery. Many of you guys have been following our 3/1/2/1 schedule with great success.

But what about training over longer periods of time than a week?

The type of training we do as CrossFitters leads to degrees of adaptation much more closely related to competitive athletics than traditional “fitness” programs. That being said, it’s important to note that most organized sports teams map out their yearly programming goals based around a competitive season.  Conversely, CrossFit is a GPP program which aims to achieve a consistently high level of work capacity over a life time. There are many individuals who use CrossFit to train for their sport or occupation (MIL/LEO etc.) and an ever-growing number of people who are competing in CrossFit as their primary sport. These individuals will generally modify variables of their programs to better prepare themselves for competition or deployment.

But what about boring old me?

The majority of us are training CrossFit without any regard to a specific competition or training goal other than health, longevity, and fitness. It’s therefore necessary for the average CrossFitter to take it upon themselves to consider their training over longer periods of time than a week. Especially for the folks coming in five times a week, we program every 8th week at less intensity and use it as a period to scale back and give your bodies a chance to clean house and manage any systemic inflammation.

The workouts we post on Back Off weeks will generally be of lighter total volume with less emphasis on load or time, if at all. Additionally, we’ll use it as an opportunity to prep for the upcoming cycle by workshopping the movements in longer formats. It is simultaneously the end of the previous cycle and the beginning of the new one.

CFSBK Mesocycle

Week 1: Training 
Week 2: Training 
Week 3: Training 
Week 4: Training 
Week 5: Training 
Week 6: Training 

Week 8: Back Off/Prep Week

 Autoregulating
If you train with us less frequently, perhaps once or twice a week, and are not considerably active outside of CrossFit, you can still benefit from some cyclical recovery. How much recovery and fluctuation in intensity you need is highly specific and you should always be listening to your body and adapting accordingly. Folks who are living hard and fast outside the gym should be especially sensitive to how they’re feeling.

__________________
A Thank-You and a Warning Catalyst Athletics
12 Surprising Foods with More Sugar Than a Krispy Kreme Doughnut takepart

Open Workout 14.5

For time:

21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65  
Bar-facing Burpees

Post Rx and time to comments.
Compare to 3.29.14

Reid N. enjoying some watermelon at “Murph” last weekend 

• Check out Active Recovery with Coach Fox at 11am and enjoy the sunshine, CFSBK!

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The Mysterious New York City Island You’ve Never Heard Of Slate
Landfill Harmonic: The world sends us garbage, We send back music Vimeo
To Age Well, Walk New York Times
Paul Gaffney’s “We Make the Path by Walking” New Yorker

AMRAP 30 minutes:
550m Run
10 Power Clean 185/125
20 Push Ups 

Post Rx and rounds to comments.

Front desk champ Jess M. and her spirit fingers at “Murph” on Monday

• Happy Belated Birthday, Allan E.!

GOOD LUCK, SPARTANS!

Channel your inner King Leonidas as you rough and tumble around Tuxedo Park today! (And don’t be late for your 8am departure from the fortress of CFSBK!) Let us know how it goes, and kick some serious ass on behalf of CFSBK! Take no prisoners and leave no wo/man behind!

• There is no Active Recovery today, as Coach David is working as the Competition Director for Northeast Regionals this weekend. Check out Yoga for Athletes with Coach Whitney at 10am instead!

_______________
What to Eat Before, During, and After Exercise Precision Nutrition
A Galaxy Far, Far Away…Will Hit Ours New York Times

CFSBK Endurance Program and Speed Series

Whether you love running, hate it with your whole being, or fall somewhere on the spectrum, building your endurance and speed are important components of fitness. Recently, you’ve probably been hearing many a wonder story from our runners at CFSBK as Coach Michael O.’s Endurance Program wrapped up its first cycle—people earning PRs at the Brooklyn Half and various 5Ks, etc. etc. You too could become one of those people, and have a shit ton of fun in the process. But don’t waste any more time! The weather is becoming increasingly glorious, demanding your presence outside, and CFSBK’s Endurance Program begins again THIS SUNDAY, June 1!

Sign up ASAP to become fast, like lightning, with the endurance of a sleek race horse! Learn more over here.

Below are some thoughts from Michael O., who is heading up both of these programs, about the first iteration of the Endurance Program. It will become clear quickly that he’s a pretty awesome guy, and a fantastic coach. Don’t hestitate to email him at michael.olzinski [at] gmail.com with any additional questions!

Thoughts on Wrapping Up CFSBK’s First Endurance Program 

By Michael Olzinski 

Well, here we are, after a very trying and testing 12 weeks of endurance training! It’s hard to believe that over 13 weeks ago, David, Jess, and I were mulling over whether integrating an Endurance Program at CFSBK in the middle of a freezing February would work. I had a great feeling that with the Brooklyn Half on the horizon, we would definitely have a turnout—but I never imagined it would be as successful and meaningful as it turned out in the end. I seriously couldn’t have come up with a more motivating and fun group of real athletes to work with, especially on those days when I couldn’t have imagined being out there on my own.

Most people in the group had never truly participated in an endurance running program before and were wondering if it would assimilate with their current training—and some were wondering if they really even knew how to run. It’s also worth mentioning that we started about four to six weeks before the weather crept around 30 degrees on a regular basis. It’s no simple thing to learn an efficient and consistent running stride when most days you can’t even stand still without your legs freezing up! Even at 6am on Tuesdays when I would look at the temp, see 10 degrees, and mutter to Megan, “Man, I wonder if anyone is even going to show,” I was greeted with anywhere from seven to 10 runners bundled up, faces covered, and ready to ROCK!  It was truly a group effort and everyone who came added something to the group and to the sessions each time.  

A Quick Overview of the Process 

The program was fairly simple and straightforward. Since most people were coming in with a pretty solid program already, adding 12 weeks of runs was acceptable. I split the 12 weeks into three four-week periods, each with their own focus—which was apparent in the workouts themselves and in the communication and drills that we would work on prior to the work. Here is a summary of those focuses (which will give those participating in the next cycle a sense of what to expect!): 

First Four Weeks: Intro + Basic Skills + Endurance 

We used a handful of Brian McKenzie’s drills, along with some very basic mobility drills to ensure healthy tissue and joints in prep for running. The focus here was on running form, core posture, and the most basic form concepts.  The training involved short HARD efforts, running FAST and for short distances. We used hills and flat sprints to try and recruit as much muscle as we could to the running stride. Running at high efforts will bring an individual very close to their most natural running stride, so we tried to capture this. 

We also incorporated EASY endurance runs. We had no need yet to slog through miles, but focused on learning what it really means to go EASY and establish some of the lower aerobic zones can serve as the foundation for great training going forward. 

Middle Four Weeks: Endurance Build + Extended Interval Training 

Everyone’s form was definitely beginning to improve, so we added in more detailed drills. Also, as runs got longer, we had a higher need not to run on concrete/asphalt, so we tried hitting trails more and more. The endurance runs started to get a little harder and reached higher intensity. We incorporated some Fartlek running, longer track runs, and more intense loops. This middle portion of the 12 weeks is a pretty tough phase as you hit on both ends of the program: harder endurance and harder intervals. 

In that vein, the intervals definitely picked up. Prior to Week Five, we only ran 400s and one rep of an 800M in the sprint medley, so nothing too crazy, but Week Five introduced hitting intervals over three to five minutes (i.e. the 1000m, 1200m and reps of 800s). This was a big energy system boost, and a tough piece of the program for sure. 

Final Four Weeks: Endurance + Racing Skills 

Our drills didn’t change much, as I really wanted the skills they enforced to sink in and start becoming adaptable. We even spent a bit more time prepping and working on drills, as time allowed. In this phase, RECOVERY gets a HUGE focus, as we step back on the interval sessions and allow some lighter, more endurance and aerobic-based recovery sessions. This was tough, but as you start to feel faster, one of the most important things is to allow yourself to RUN SLOW and stay healthy. On the other end, the endurance sessions had a big increase as far as time spent in the higher zones, with 10K simulation, mile repeats, and even a 15K race. 

Lastly, getting ready to run 13.1 miles requires sharpening skills and paces needed to hit goals, so we spent a lot of time practicing the zones in which we wanted to race and coming up with a game plan. One of my and a few other athletes’ favorite sessions was the 14 x 400 reps at race pace. This is a GREAT way to simulate and practice how you might want to race a 13.1 mile race, with your last effort representing a true simulation of that last stretch to the finish line!

Concluding Thoughts

I am so happy and excited for the next round. I seriously hope to get deeper and deeper with those who I have come to know, and also add to our team with some new faces and new goals. Super stoked for EVERYTHING that you all have done with and for me. 

Let’s keep it GOING!!! 

You can read his cycle-end reports about how each of them finished things up on his blog The Endurance Journey (where the original version of this article appeared)—and where you’ll also find his personal wrap-up about his own PR at the Brooklyn Half a couple weeks ago!

To sign up for CFSBK’s Endurance Program and/or new Speed Series, head over here. 

Spartan Race this Saturday

CFSBK Spartans! Your race is Saturday, and you need to meet Coach MeLo and Co. at 8am sharp at CFSBK to drive up to the race. Wear shoes and clothes you don’t mind getting dirty, and make sure to have your participant waiver and ID, garbage bags, a towel, water and necessary snacks, and a change of clothing and kicks for the ride home.

Know that we’re cheering for you! Some of us might still be sleeping when your heat unleashes its fury at 10:30am, but we’ll cheer when we wake up.

• There is no Active Recovery tomorrow, as Coach David is working as the Competition Director for Northeast Regionals this weekend.

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Why I Don’t Do CrossFit ERINSIMMONSFITNESS
Response to Erin Simmons, “Why I Don’t CrossFit” Raise Your Standard
Laurel Braitman Reads Pets’ Minds Cool Hunting
How Stress Makes You Crave Food and Store Fat Breaking Muscle

Open Workout 12.4

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall Balls 20/10, 14/9
90 Double Unders 
30 Muscle Ups

If you can’t do muscle ups, perform pull ups (chest to bar if you have ’em) instead.

Post rounds, reps, and loads to comments.
Compare to 3.23.13 

Erin M. reppin the swole patrol at a waterfall in Kauai

News and Notes 

• CFSBK’s new Olympic Lifting Program begins today! Get psyched!
• Richard G. posted a few weeks ago inviting CFSBKers to participate in Brooklyn Community Housing and Services’ gala fundraiser. He reports that the event went very well and several people wanted to become supple leopards and bidded on the Active Recovery classes. Richard says thank you to CFSBK for its commitment to local organizations and for everyone’s support! 
• Happy belated birthdays to Avi S. and CFSBK Cruise Director Mare L.!

Do You Need Help with Anything Re: Web/Online Software/Social Media?

CFSBKer Andy M. can help! He runs a boutique web strategy, design, and development company called Kindred Development. If you know anyone, small or large, looking for help with anything web, online software, social media, apps, etc., please keep Kindred Development in mind. If your company is looking for a new vendor or just wants to change things up, consider them as an option. Visit their website or email andy [at] kindreddevelopment.com for more information. 

2014 Subway Series!

Another year has gone by, and it’s time once again for an NYC affiliate throwdown: the 2014 Subway Series! All NYC affiliates are invited to participate—the affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year! All teams MUST register for each individual event in advance via EventBrite in order to participate. Each event will be capped at 50 total teams, so we strongly advise you to register early!

A number of CFSBKers are interested in forming teams for each event, so organize with each other by posting your interest in the comments section on each or all of the event pages below!!

Sunday, August 3rd, 9am: CrossFit Long Island City 
Sunday, August 10th, 9am: CrossFit Queens
Sunday, August 17th, 9am: CrossFit Virtuosity
Sunday, August 24th, 9am: CrossFit South Brooklyn

Throwback Thursday

Five years ago yesterday, this blog posted a link to a video of Coach Jeremy finishing the third WOD of the Northeast Regional Qualifier. In the beginning, he bites off his callus… NBD. This year’s Northeast Regionals begin on May 30, and a herd of CFSBKers are attending—and Coach David also happens to be the Competition Director! Keep us posted on your adventures!

_______________
Ask Greg: Jumping in the Snatch Catalyst Athletics
Grinding Through Mobility with Dr. Kelly Starrett The Box Magazine
Our Brain, The Trickster NPR

Open Workout 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

Post loads to comments.
Compare to 3.15.14

Traffic control at the 9:45am heat of “Murph” on Monday

Tips on How to be Prepared and Get the Most Out of Group Classes 

By Chris Fox

One of the tenets of CrossFit as a training modality is training efficiency. You don’t need to spend countless hours doing a bunch of different things to improve; you can perform varied, functional movements at high intensity and be done with it in a relatively short time each day. Group class at CrossFit South Brooklyn lasts for one hour. If we’re lucky, we get to see you five classes each week, so five hours out of 168… How can you be proactive in making the most out of that time? Below are five tips that will have you well prepared for class and will assist your coaches in giving you the highest training value possible. 

1. Come to class on time, which really means get here early. I understand that sometimes the train is late and your dog ate your lifters, but you should be planning to arrive at 597 Degraw Street at least 10 minutes before class so you can change, get your gear ready, and get in the exercise mindset. If you’re consistently late you’re not only a distraction to the coach and the class, you’re doing yourself a disservice. 

2. DIY a light warm up and your own mobility work. This is a good idea for anyone really, but especially for those of us who need some extra mobility work or simply need a bit longer to shake the rust off. We’re proactive about doing the drills that we believe will best warm up our general population for what’s on tap for the day but you are, in fact, a unique flower. Overhead movements suck for you? Get here early enough to spend five minutes mobilizing with a Gemeni up and down your thoracic spine. Deep squatting sucks? Allow yourself enough time to do a banded ankle distraction and some ground based hip mobilizations. There are a bunch of things you could be doing throughout the day to move better. Better yet, do this stuff on your own time outside of the gym. Try to make a new habit of doing one mobilization each day, and if you need to get to class early to do it, then make that happen. We really don’t want to spend the time we have coaching a CrossFit group class watching people roll around on lacrosse balls. That’s what Active Recovery is for. We want to coach you on movement. I think you want that, too. 

3. Learn and understand how to warm up your lifts. New members get a brief lecture about this in Foundations, but it takes some time to really internalize how to warm yourself up for a lift. Here’s a general guide:  

• Three to five warm up sets is plenty for the slow lifts (squats, presses, deadlifts, etc.).
• Make equal or smaller jumps in weight as you get close to your work weight.
• As load goes up, volume decreases. Don’t get fatigued in the warm up sets!
• Here’s an example that warms a lifter up to squat 295x5x3:
  • 45×5, 135×5, 185×5, 225×3, 275×1, then 295x5x3
• Here’s another that warms a lifter up to squat 125x5x3:
  • 45×5, 65×5, 85×5, 105×3, 115×1, then 125x5x3 

As you can see, even though these lifters are on very different strength levels they can warm up their lifts in about the same amount of time. This should take four to five minutes for a rack of three lifters to get to work weights. As the weight gets heavier and they get closer to work weight the reps go down. You don’t want to do a set of five at 275 (which represents 94% of work weight) and then try and do a work set. Warm ups should simply warm you up, not fatigue you. 

4. Pay attention, and please don’t talk when the coach is instructing the group. I know first hand that it can be annoying when we’re trying to get a class partnered up to prep for a WOD and there’s the white noise of chatter going on. It can be hard to hear sometimes, what with the amazing music (and the really amazing music) and the lifting of heavy weight on the platforms, but please don’t contribute to that noise when the coach is instructing the group. There’s plenty of time for catching up during down time, after the WOD, or out for food and drinks afterwards. 

5. “I don’t always lift, but when I do it’s more than I should.” It can be very tempting to want to overreach when the person next to you is CRUSHING a set of five deadlifts 100 pounds heavier than your 1RM. With the fast lifts, not every week is a great week. Competitive Olympic lifters go weeks and months without setting personal records. Be patient, and do your own thing. The competitive aspect of CrossFit can be a great driver of intensity, which can in turn drive adaptation. The other side of that coin is that it can also drive you to do too much for yourself on any given day. You should really be competing with your own previous self anyway. Stay in tune with your abilities and be mindful of the long road. We won’t hesitate to have you pull plates off the bar if we think you’re trying to work too far beyond your capacity, but we’d rather you learn to make a smarter decision before it comes up. The alternative is injury.

“Stay humble, my friends.”

_______________
2 Drills to Injury Proof Your Ankles Breaking Muscle
Fire on the Mountain The Atlantic
Crossfit Gym Now Offers Nude Workouts! Instinct

192 people did “Murph” at CFSBK, which means collectively we did almost 20,000 pull-ups!

Thank you so much to everyone who volunteered, brought food, and shared their thoughts on the blog for our 2014 Memorial Day “Murph” event. We believe it was one of the most successful “Murph” events to date! We were honored that so many people chose to spend their holiday with us honoring Navy Lieutenant Michael Murphy and those that we’ve lost. Special thanks also goes out to our CSA partner Herondale Farms for providing the meat and some grilling skillz. We also want to acknowledge our awesome Front Desk Staff for doing an amazing job holding the event together. Finally, check out the sweet photos of the event taken by Asta F and Dan R on our Flickr page.

Remember, if you’d like to make a greater impact from your “Murph” performance, we recommend donating a dollar (or more) for every minute it took you to complete the workout to the Lone Survivor Program.

News and Notes

• There is no Active Recovery this upcoming Saturday as Coach DO will be in Canton working the North East Regionals as the competition director.
• Please note that there is no floater WOD programmed for Tuesday, since Crush Week began yesterday. If you come today, your only options are “Murph” or tomorrow’s WOD. Plan accordingly!
• PILATES IS CANCELED THIS EVENING, as KH (a.k.a. Cage) is away for the long weekend. 
• There’s a new post over on Coach DO’s blog Inside the Affiliate called “Don’t Sell Out: Selling Supplements at CrossFit Affiliates,” about why we choose to sell what we do at CFSBK. Check it out, share it with your friends who geek out on CrossFit!

Olympic Lifting Cycles Want YOU

The PM Olympic Lifting Cycle with Coach Frankie Murray just opened up one more slot, and the AM cycle still has a few slots left. 

Spend the next eight weeks focusing on proper technique, mobility, and your individual weak points with an outstanding Olympic lifting coach, who has medaled at five separate National Championships. Learn more here.

AM Cycle
5/29/14 – 7/17/14
Tuesdays and Thursdays from 10:30am to 12:00pm
Register Here! 

PM Cycle
5/28/14 – 7/21/14
Mondays and Wednesdays from 8:30pm to 10:00pm
Register Here! 

Beat The Heat

Memorial Day not only marks the time of year we get to do “Murph” and drink beers, it’s also the (almost!) beginning of summer. This change of environmental conditions comes with some new responsibilities that we all need to be aware of. The two biggest risks when working out in high or humid temperatures are dehydration and heat stroke. Dehydration occurs when your body loses more water than it requires for normal functioning and heat stroke occurs when your body temperature rises faster than you can regulate. Both of these conditions are very serious and can lead to sickness and even death in extreme cases. That being said, you can do a few simple things to make sure you’re safe while working out:

1. Hydrate! Drink cold water before, during, and after you exercise. We have two water pitchers in the fridge that everyone can use. We encourage everyone to bring their own reusable water container, but we also have cups available if you forget yours or don’t own one. Try to drink water at regular intervals. You want to be taking in more water than you’re losing so don’t wait until you’re thirsty to start chugging.

2. Listen to your body. If you’re feeling lightheaded, dizzy, nauseous, begin to cramp, or display anything resembling fever symptoms, it’s time to stop, cool down and hydrate. Sometimes during hard workouts we try to “push through the pain,” but remember that putting yourself at risk in order to shave off an extra :15 seconds is both dangerous and contrary to why you’re here in the first place. (To get fit!)

We also have ice in the freezer available in both cubes and cups that you can grab to eat, rub on your body, etcetera. 

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

______________
Fitness Crazed New York Times
No Bullsh*t: The Voices in Your Head Elitefts
A Young Woman Falls in Love with Everything NPR

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 5.27.2013

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 it would be much appreciated. We’ve also got commemorative t-shirts in-house, which are first come first served!

The gym will be open starting at 7:15am. We’ll start grilling around 11:00am and be done around 3pm… maybe. There are no evening classes today.