Fitness: 1×5 across
Get stoked to lift some heavy weight.

Performance: 5/3/1 “1 week“
75%x5, 85%x3, 95%x1+

Post loads to comments.
e3/6
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For Time:
Run 550 meters
40 Kettlebell Swings, 32kg/24kg
Run 550 meters

For Time:
Row 550 meters
40 Wall Ball Shots, 20lb/14lb, 10’/9′
Row 550 meters

Athletes will have 10 minutes to perform each workout. Your rest will be however much time is left in the 10 minute window plus transition.

Post each time and Rx to comments.

Katie M in a solid receiving position on the Snatch

• Happy Birthday, Gracie L!
• Best of luck to Michael Olzinski who will be racing for the first time as an elite triathlete in today’s NYC Triathalon. This will be Mikes 9th triathlon with a goal to finish in 2:05. Kickass!

Tough Titsday Powerlifting Meet Today

The big day is finally upon us! 28 of CFSBK’s finest female lifters take to the platforms today to attempt 1RM’s in the Back Squat, Bench Press and Deadlift. The event will start at 2:30pm and spectators are highly encouraged. First, second and third place winners will be awarded in each weight class based on total combined weight of best lifts. If you’ve never seen a powerlifting meet, today is your lucky day.  PL meets are true tests of strength, guts and iron will. We wish all the competitors the best of luck!

Jen Stopka’s Raffle to Help End Cancer

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A Mandate and An Opportunity
Part two in the CrossFit Journal series on Title IX and its implications for female athletes as well as CrossFit’s approach in our own sport.

Fitness: 3×5 Across

Performance: 5/3/1 1 week
75%x5, 85%x3, 95%x1+

or 70%x3x3 if you’ve already hit your one week.

Post loads to comments.
e6/12
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3 Rounds for time of:
400m Run
12 Dumbbell Burpee Squat Cleans

Post time and Rx to comments.

Todd Cavallo Snatching

• Don’t forget about Whitney Hubbard’s Yoga workshop today and the Tough Titsday Powerlifting Meet happening tomorrow!

New Membership Billing Software

We wanted to let you all know that we have recently adopted a new billing and membership tracking software called Zen Planner.  Our old system (Volusion) was designed more as an online store rather than gym membership software.  While you won’t see any significant changes from your end, please know that this system will make our behind-the-scenes work just that much better!  One thing you will notice is the soon arrival of a scanner and membership cards!  Say goodbye to signing in on that old-school sign in sheet!

Unfortunately, we don’t have the ability to automatically transfer your memberships over to Zen Planner so we’ll need your help.  Here’s what this means.  When your current recurring membership is set to renew we’ll email you to let you know how to sign up on the new system and that your Volusion account has been deactivated.  In order to keep you membership active, you’ll need you to register and purchase your ‘new’ membership through Zen Planner.  Zen Planner will then pro-rate you for the rest of the month and the bill on the first of every month moving forward.

If you’re not on a recurring membership, meaning you purchase drop ins, punch cards, personal training or any other one time membership option please use the link below to make your purchases.

ZEN PLANNER REGISTRATION LINK!

Also, we do offer a discounted membership to the groups listed below.  If you fit that profile then please let me know and I’ll send you the appropriate discount code. 

NYPD, FDNY, EMS, Armed Forces, Full-time Teacher, Full-time student, Brooklyn Tri Club

Please feel free to let me know if you have any questions or any problems signing up for your membership.

Thanks, Jess

Zach Hodge’s Discounted Spartan Race

I joined the Spartan street team, we’re promoting the races to get as many people to sign up as we can. This link will provide a code that gives a 15% discount @ checkout, valid for any race. The purpose of Spartan Races is to get people active, healthy, & excited about fitness. They provide a greater challenge and more dynamic experience than traditional linear races. Come alone, with family, friends, coworkers & put your strength, endurance, speed, & sense of adventure to the test…. Aroooo!

Check out the upcoming Spartan Race a bunch of CFSBKers have alreadys signed up for.

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CrossFit Saved My Life CrossFit NYC
The Fate of Marcus Hendren CrossFit Games

Group Class take on Sunday’s “50’s” Chipper

CFSBK Rowing Workshop

Coach Nick is teaching a two-hour rowing clinic on Saturday, 8/3, at 2:00. 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? The clinic will include the following:

If you’re interested, please shoot Nick an email at nick [at] crossfitsouthbrooklyn [dot] com. There’s a cap on the number if participants, so sign up now! This workshop is $25.

Yoga Workshop Tomorrow

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Impala eludes two hungry cheetahs by jumping into car full of tourists
Olga Zubova 120kg Snatch + 159kg Clean & Jerk

Fitness: Hang Power Snatch + Overhead Squat + Hang Power Snatch

Performance: Hang Power Snatch + BTN Snatch Grip Push Press + Hang Power Snatch
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Press

Fitness: 3×5 Across

Performance: 75%x5, 85%x3, 95%x1+

Post loads to comments
e3/6
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Walking Lunge 130m followed by a lap around the block

Coach the coach!

Here is Coach DO doing a Hang Squat Snatch at 74 kilograms (162.8lbs). While it may look okay on the surface, there are a couple things that need to be fixed in this lift. Read the basic summary below and see if you can spot them for yourself.

After I get braced at the top, I shift down to my start position before re-extending up. If you’re still working the basics on the movement, I recommend pulling from a static position to teach your body exactly where the mid-hang position is and how to create torque there.  My first error is an early elbow bend before reaching full extension. This causes the bar to elevate forward of its ideal path and requires me to jump forward a few inches to get underneath it at the catch. By keeping my arms straight and finishing my pull the bar’s trajectory would be closer to my center of mass and not require the compensatory jump forward to recieve it overhead.  If you watch my foot work, I also have a “donkey kick” which causes me to spend too much time in the air, time I should have spent pulling myself under the bar. Remember, Olympic lifting is essentially weighted jumping. You’re jumping as hard as you can with the intention of displacing the barbell, not yourself. When your body leaves the ground for too long you’re wasting energy that should have been used to propel the barbell, not yourself, upward.  Finally, at the top of my catch I let my head hang out way in front of where it needs to be. This is unnecessary and creates a bit of shear around my neck.  This is an “open circuit” fault which I need to discipline myself out of. I’m a bit hypermobile around my neck and need to be more disciplined about where I’m looking and how I receive the bar.

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Rippetoe Goes Off T-Nation
Beach 87th Street, Surfing After Sandy

Fitness: 3×5 Across

Performance: 5/3/1 3 week
75%x5, 85%x3, 95%x1+

Post loads to comments.
e5/12
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10 Rounds of:
10 Kettlebell Swings
15 Burpees
10 Kettlebell Swings

Work with a partner and alternate per round until you’ve each completed 5.

Post time and Rx to comments.

New CFSBK “SWOLE PATROL” Tanks available at the front desk.
These are available in men’s and ladie’s cuts for $25 each

Tough Titsday Powerlifting Meet IV This Sunday!

We are hosting our fourth TTD powerlifting meet!

What: 3 attempts at a 1 rep max of Backsquat, Bench Press and Deadlift
When: July 14, 2013 at 2:30pm; weigh in and registration at 1pm; rules review at 2pm
Who: See Roster Here
All are welcome and encouraged to come spectate and cheer on these amazing lifters!

The Details:
Each woman will have 3 attempts to hit a max single in Squat, Bench and Deadlift, in that order. All lifters will make their attempts in each lift before moving to the next.

First, second and third place winners will be awarded in each weight class based on total combined weight of best lifts.
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The Brave In the 2012 Open, Ashley Carriveau won the Northern California Region. That same year she was diagnosed with cervical cancer

Congratulations to CFSBK super-couple Dave Fung and Aileen Hanna on their recent engagement. 
Dave proposed this 4th of July while hiking with friends at Lake Mohonk Mountain House.  The happy couple has been together since 2008, Dave started with CFSBK in 2008 and Aileen finally joined in 2012. 

• Happy Birthday Steph P., Mike M. and Chris P. (from yesterday)

New Front Desk Staff and Hours!

CFSBK would like to welcome aboard Tim Jonston, Lindsay Silva and Matt Kattz to our Front Desk staff! Look for these three along with Lisa Fernandez (LF DOOM) and Whitney Hubbard (DubHub) working the expanded desk hours:

Monday through Thursday
5:45-9:15am *new
4:15-9:45pm

Saturday
7:45-2:15pm

Sunday
8:45-2:30pm

The Front Desk staff is here to help you! The FD answers membership and gym questions, check people in, keep the front area and bathrooms clean and hold the fort down. For those of you who have been with us longer than 6 months, what do you think of the relatively new presense of a staffed Front Desk?

Temporary Tattoo Party

Our own Bekka Palmer wants everyone to know about her company’s 2 year anniversary party this week:

Tattly is turning 2 next week! We want to celebrate with you at The Invisible Dog in Brooklyn. On Thursday, July 11 bring your kids between 2 pm and 6 pm to 51 Bergen St for Tattlys, snacks, Looney Louie the clown, and tons of fun.

This party is open to the public, so bring your kids and their friends for a great time!

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Check out this great animation explaining everything you need to know about The Tour de France
On the other side of the sports spectrum… bubble football

Fitness: 3×5 across
Bar speed should be slowing down, but all 15 work reps should still be hit today.

Performance: 5/3/1 “1 week“
75%x5, 85%x5, 95%x1+

Post loads to comments.
e3/6
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4 Rounds, Not For Time of:
8 1-Arm Dumbbell Push Presses
8 1-Arm OH Reverse Lunge, alternate legs
4 Weighted Chest-to-Bar Chin-Ups

Perform 8 push Presses and then 8 alternating leg Reverse Lunges with the same arm locked out overhead. Let your non-dominant arm dictate the load. Go heavy but prioritize control and postitions.

Nicole Carroll on Ring Push-Up Variations

Beginner Yoga Workshop at CFSBK with Whitney Hubbard

Saturday, July 13

Women’s Wait

In this two-part series, Andréa Maria Cecil explores women in sports and what supporters and critics have to say about the contentious Title IX legislation. In Part 1, Cecil investigates the past, present and future of female athletes. Read it for free in the CrossFit Journal here
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For our female CrossFitters: What have been your experiences with access to athletics and attitudes associated with them through your life?

Fitness: 1×5 across
Get stoked to lift some heavy weight.

Performance: 5/3/1 “3 week“
70%x3, 80%x3, 90%x3+

Post loads to comments.
e2/6
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For Time:
50 Wall Ball Shots 20/14, 10’/9′
50 Kettlebell Swings
50 Burpees
50 Double Unders
Row 50 Calories 
550m Run 

Post time and Rx to comments.

No Pressure, Coach Jess!

Blast From The Past!

Some CFSBK OGs will remember the old typepad website. If you don’t remember the old yellow and blue site, check out what the daily blog used to look like! Thanks to Todd C for finding this!
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Universe Crueler, More Uncaring Place Than Previously Thought

Fitness: 3×5 Across

Performance: 5/3/1 3 week
70%x3, 80%x3, 90%x3+

Or Recovery Squat 70%x3x3

Post loads to comments.
e4/12
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3 Intervals, each for time of:
Run or Row 400m

Rest about a 2:1 ratio.

Post time to comments.
compare to 12.23.12

Danae in a great reciving position on her Dumbbell Split Cleans

• Don’t forget that next week we’ll be hosting Whitney Hubbard for a CFSBK beginner yoga workshop.  Great for people who want to do some recovery post classes or are just yoga-curious.
• Congrats to Bjorn B who won our Spartan Race raffle last week!

Hack It Up

Read “Hack It Up” in the CrossFit Journal which discusses the use of supportive gear in training and competition. They talk about everything from squat suits to belts to kinesio tape.  Do you use any supportive equipment? What have been your experiences with it?

Speaking of the CrossFit Journal, a certain Brooklyn professor is the cover for June’s Collected Articles page
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We’ve just ordered a fleet of “Bowflex Upper Cuts” so we can all get “tore up from the floor up”. You’re welcome.

Today you can come in and do either Thursday’s Snatch/Press programming or Saturday’s Squats and conditioning. Get Stoked!

Ellie Myers LOVES running in the pouring rain… constantly varied!!

General Informed Freestyling

A common theme from Mobility WOD is the idea of “informed freestyling”.  Basically, when you’re mobilizing, instead of remaining static and settling into a singular position, you’re actively moving around trying to loosen up the tissue and hunting for other restricted areas.  I’m a huge fan of total body informed freestyling in response to or as preventative maintenance for general stiffness.  One way to approach this is extensive DROMs, but my bias is towards ground based movement. Ideally this is accompanied by a foam roller, straps and a lacrosse ball.  More often than not, a mobility rx is reactive and targeted towards tissue you know is tight and preventing you from getting into positions you want to achieve.  There’s absolutely nothing wrong with that and probably the way you should spend most of your time stretching out. The problem however, is that sometimes it’s at the expense of a more generalized approach to soft tissue health. 
Lets start with the mindset that general stiffness is not normal and that you can do something about it.  To make an analogy, if you walked around hungry all day, a light would go off in your head to do something about it.  We don’t often listen to our bodies in the same way when our joints feel creaky and muscles feel stiff.  This should be a huge red flag that you need to spend a little more time doing generalized restorative movement.  Here are some quick benefits of a short total body movement session:

• Increased blood flow = Increased nutrient transport and hydration to all your tissues
• Excess metabolites are pushed into the lymph (think of it like “cleaning” an area of excess junk)
• Synovial fluid is pumped into your joint capsules, lubricating them
• With dedicated a breathing strategy and a modest pace, you can increase parasympathetic nervous system activity and decrease anxiety

Okay so how do we do it? Well there’s no one right way to do this and how you’re feeling that day should dictate your session but here are some general guidelines.

1. Set aside some time and space to move.  10-15 minutes should be enough to feel a lot better, I often put on a record and go at least until one side finishes. My preference is before bed since you can attack a whole day’s worth of stiffness and it’s a great way to unwind mentally. In terms of space, I love love LOVE my square36 mat.  Yoga mats provide insufficient area to move around on and I constantly have to reposition myself or the mat. (use the discount code cfbrooklyn36 to get $10 off a S36 mat!).

2. Start low and work high (or vise versa).  Start by doing some D-Dog calve marches, manually rolling your feet around, stretching out your toes, maybe using a LAX ball on your feet. Gradually work upstream spending more time in areas that feel tight.  Use stretches you remember from Group or Active Recovery class, make stuff up, work basic splits, twists, bends and be creative. You’ll undoubtedly find positions that feel great and areas that are tight.  Keep your breathing consistent and deep.

Here are some videos from our buddies at Body Tribe that might give you some more ideas:
Quick Mobility Play
Tav’s Brutal Recess
Staying Loose

3. Pepper in some Foam Rolling, LAX work or band stretches.  You might even start here and then get into the informed freestyling.  If you’re not sure what to do, take an Active Recovery class!

4. End with some deep breathing laying flat on your back, drink some water then go to bed!

Related Videos:
Gil Hedley: Fascia and stretching: The Fuzz Speech
Always Be Mobilizing
Informed Freestyling Always

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How often do you mobilize your tissues?