Raise your hands if you love Wall Ball but hate T-Shirts!

• Check out the amazing photos CFSBK photog Asta F took at this past weekend’s Subway Series event 4 hosted at CFSBK.  Pictures are on view at our Flickr Page

Flag Football in Prospect Park

Fitness: Hang Snatch High Pull + Hang Power Snatch

Performance: Snatch Deadlift (with a pause at the knee) + Hang Snatch

Take 15 minutes to work up to a moderately heavy load on today’s complexes.
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High Bar Back Squat

Fitness: 3×8 Across
Take the time to find your first weight for a linear progression in the High Bar Back Squat

Performance Heavy 8
Work  up to a heavy 8 rep set on the high bar back squat. No Failing

Post loads to comments.
Snatch/HBBSQ e1/6
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Odd object carry around the block

Grab something heavy and slightly cumbersome and go for a lap.

The one and only KH

Beginner Pilates Workshop with Kristen H

Just a quick FYI, KH has been teaching the Pilates Method full time, both group classes and privates, since February of 2006.  You can check out her website for more info at www.khpilates.com, or email her at kristin(AT)khpilates.com.
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Debunking the Rowing Machine Myths: Damper Setting, Stroke Rate and Intensity
Six Flags Employee Sick Of Talking Visitors Down From Bad Acid Trips

5 Rounds for time of:
10 Burpees
5 Deadlifts 275/185
30 Double Unders

Post time and Rx to comments.

Rob Is documented his quest for a 400lb Squat. Amazing stuff!

KH Wants you to get your Oktoberfest on!

Hello friends from SBK! This is something I (Kristen H) did a few years ago with some friends and have been itching to do again. There is a Circle Line cruise that departs from the west side of Manhattan, takes a few hours to slowly cruise up the Hudson so you can enjoy the fall foliage, and then drops you off at the Bear Mountain Oktoberfest celebration. There is beer, sausages, kraut, and best of all: an oompah band with old people dancing in traditional German garb. Ah. Mazing. You get three hours to enjoy Oktoberfest, and then board the boat and are back in NYC by the late afternoon – just in time to boogie to BK and catch some open gym!

I have already bought a ticket for myself. You should buy one too! You should also buy one for your husband, wife, kids, brother, aunt, best friend, and anyone who I forgot to include on this email. Click on the link below before they sell out and let’s do this. AMRAP schnitzel – 3, 2, 1, GO!

Date: Sunday, September 29th
Boat boards: 8:30am at Pier 83 in Manhattan (42nd street and 12th avenue)
Boat returns: 5:30pm to Pier 83
Cost: $50 for a ticket, plus whatever food and drinks you want to buy

Click here to purchase a ticket!

xo, KH
PS – Yes, there is beer on the boat.
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Why Do We Get Bored? Vsauce

Dedicate 15 minutes of today to do some active recovery at home. Perform some General Informed Freestyling and see which positions feel good versus which ones that feel a little gnarly.  Turn off the music, leave the phone on silent and have a conversation with your body.

If you don’t have any tools or a dedicated place to mobilize in your apartment, your RWOD is to assign yourself a spot for A/R and purchase/make/hack at least 2 different tools to help get you started.  One of the easiest ways to modify or initiate a behavior is to change the environment in favor of what you’d like to do (or not do). If you’ve got the tools laying around and have a dedicated space for it, you’re more likely to start doing your own body work as opposed to creating a quick excuse about how you don’t have a foam roller or the floor is too hard or a particular room is too cluttered.

Below is a picture of my mobility “war chest”. I’ve got a small room in my apartment that’s about 7’x9′ which I use for daily mobility work. Since taking the time to permanently lay out a mat (use the discount code cfbrooklyn36 to get $10 off) and having plenty of tools including a cool star machine on hand I find myself going in there at least once a day to do some body work. Sometimes it’s 2 minutes, others it’s 45. Just depends on how I’m feeling and what kind of groove I get into. The point is that I made it really easy for myself to get in there and get to work so the habit stuck and I’ve been doing something everyday for a couple months now. I feel better, have integrated mobility into my daily routine and really just enjoy the process.  Additionally, it cuts way down on the movement prep I need to do before working out since my default physical state is always calibrated to “supple”. 

Remember, active recovery should ideally be prehab, not rehab.

What kind of mobility tools and space do you have at home?

David’s mobility and movement war chest at home

Check out these additional services at CFSBK:

Yoga for Athletes with Whitney H.

Wednesdays & Fridays 9:15AM-10:15AM
If you’re looking to increase range of motion and flexibility, discover some take-home techniques to help you recover, and de-stress your body and mind, Yoga for Athletes is for you. Designed and taught with the CrossFitter in mind, these classes will make the fundamentals of yoga accessible to all. Learn more…

Chiro and ART Body Work with Dr. Fidler

By Appointment
Got some issues with your tissues?  Sore shoulder? Funky Hip? Come see Dr. Jason Fidler on Saturday and Friday nights at CFSBK to get an assessment and some body work done on yourself.  To learn more about these services and Dr. Fidler’s background, click here

Massage With Inka

By Appointment
Inka is offering sports massage geared towards breaking down adhesions, relieving trigger points, unadhering myofascial restrictions, and increasing range of motion. Techniques include Myofascial Release and Trigger Point Therapy.  Learn more…

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Ultra Runner Turned Masters Champion: Sharon Lapkoff CrossFit Games
Some impressive and beautiful gymnastics/body weight skills

Part A
5 Wall Walks with a :10 hold
Then DIY :30 Hollow Hold

Work your hollow position in both an inverted and supine position.

Part B
Kick-Ups 101

Perform 5 sets of 2-3 kick-ups. The goal is to learn how to gracefully transfer your body weight from your feet to your hands. Some folks will get inverted others will work on maintaining their shoulder and arm positions as they become loaded. If you’re already well versed in kicking up, work on your non-dominant side today.
Watch Part 1, Part 2 and Part 3 of Carl Paoli’s progression

Post experience to comments.
Inversion e1/6
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As Many Rounds As Possible In 7 Minutes Of:
21 Kettlebell Swings
14 Alternating Goblet Lunges (7 each leg)
7 Ring Push-Ups or Push-Ups

Post rounds and Rx to comments.

CFSBK Throwback: Coach Laurel at the 2010 North East CrossFit Regionals

• CSA Members: Is your fridge overflowing with eggplants?! Michele K has got you covered with some great Paleo eggplant recipes over at The Daily Paleo. On that note, want to learn more about eggplants? Check this out.

Civilian Military Combine: NYC Metro Urban Assault ’13

The CMC event at Aviator Field in Brooklyn is only 30 days away! The race consists of the “Pit” a 7 minute AMRAP of 7 shoulder to overhead, 7 kettlebell swings and 7 burpee box jumps, followed by a 5 mile obstacle course race which consists of roughly 25 obstacles. If you signed up for the race, please email Coach MeLo Melissa(AT)crossfitsouthbrooklyn.com so we can include you in the upcoming training sessions.You can also receive 10% off with this coupon code: NY101410
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The Improbable Art of Giuseppe Colarusso
Michael Pollan Speaks at Google

5 Rounds of:
8 Ring Rows
12 Slam Balls
16 Kettlebell Swings
:32 Lateral plank, each side
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Front Squat

Fitness
Work up to a medium heavy 8

Performance
Work up to a medium heavy 5

Use this as an opportunity to find your starting weights for the next cycle.

Post loads to comments.

The Mighty Dog Sled!
Dog Sled Demo

• Congratulations to everyone who competed in yesterday’s Subway Series workout! We’d also like to thank all the volunteers for helping us put on such a smooth event.

Programming

Today is the last day of back off week. Starting tomorrow we’ll enter another 6 week training cycle. If you missed it earilier this week, below is the template we’ll be using:

Monday

• Inversion Strength: Develop strength and familiarity with being upside down on your hands. We’ll cover everything from Handstand Push-Ups to basic wall walks. Programming will gradually increase in difficulty and be split between fitness and performance.
• Short WOD or NFT Assistance Work

Wednesday

• Heavier, medium length time domain WOD.

Thursday

• Snatches
• Back Squats
• DIY Cash Out

Saturday

• Longer Duration WOD

Sunday

• Cleans
• Front Squats
• DIY Cash Out

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CrossFit and The Military, A Way Forward by Noah Barth
The Burden Run: Males
The Burden Run: Females

3 Rounds of:
Farmer’s carry 130m
30 Hollow Rocks 
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Perform 2 Warm-Up and 3 Work sets of:
Dumbbell Bench Press 3×12

Post loads to comments.
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For Time:
Row 1500m
Run 1 Mile

Deesha Gets Ready To 1RM

Modified Schedule Today

Since we’re hosting the 3rd event in this years CF Subway Series, the gym will be hosting classes at 7:30am, 8:30am, 9:30am and 10:30am today. Additionally, Active Recovery will be cancelled.

Subway Series Event 3

CFSBK is proud to be hosting some of the best in the city today for the ongoing Subway Series competition. The workout is as follows:

In 15 Minutes:
Run 1 Mile
Then in the remaining time perform AMRAP
30 Wall Ball Shots 20lb,10′ / 14lb, 9′
30 Box Jumps 24″/20″

To see the full description, click here

The event starts at 12pm, all are encouraged to come spectactate and cheer on team SBK!
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Khalipa, Malleolo, Hobart and Fisher do The Barbell Bear, 2 reps On the Minute for 10 minutes at 225lbs

WHAT!? CFSBK Now has new key cards so you can scan in instead of manually signing in. These will keep a more accurate track of your membership activities.  Please get one at the front desk, they only take about :30 to set up!

• Check out the CFSBK Flickr Page to see some heavy lifting by Rob Is, CrossFitters being overhead squatted by other CrossFitters, and a variety of other pics from around the gym!
• Tomorrow is the last day to transfer your log books into the colored crates.  Log books left in the black crates will be recycled!
• Last chance to buy a brand new pair of Reebok Oly lifters for $175 at the front desk before we return them. Size 7.5

The Subway Series Tomorrow at CFSBK

We will have an augmented schedule tomorrow, Saturday, August 17 while we host the third event of the Subway Series!

Group classes will be held at
7:30am
8:30am
9:30am
and 10:30am only.
Additionally, there will be NO Active Recovery.

The event will get started at noon, and everyone is invited to come out in their Skull & Crossbones Tees to represent CFSBK, spectate, and cheer on all the athletes! This week’s WOD is:

In 15 Minutes
Run 1 Mile, and then in the remaning time
AMRAP
30 Wall Ball Shots
30 Box Jumps

We’ll need some more folks to help judge the competition and assist with scoring. Anyone interested should email David(at)crossfitsouthbrooklyn(dot)com.
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Shari Keener talks about overcoming her drug additctions with CrossFit and endurance training CrossFit

Overhead Squat

Take 15 Minutes to work up to a heavy triple.

Post loads to comments.
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4-5 Rounds NFT of:
5 Strict Chin-Ups
5-8 Parallette or Box Shoot throughs
Max Doubles in 1:00

There is a 20 minute cap on this work. Add weight to the chins if needed.

Greg G and Crystal C take flight

Rumman’s Thank You

CFSBK Spartan Race

CFSBK is sending a team to next year’s Spartan Sprint taking place at Tuxedo Ridge Ski Resort on Saturday, May 31, 2014.  This year, CFSBK sent 27 members and finished 77th out of the 760 teams registered!  We had such a blast that we went ahead and registered a team for 2014.  Here are the details:

• Date:  Saturday, May 31, 2014
• Time:  Register for any of the open heat times.  Spartan will group us all together the week of the race.
• Place:  Tuxedo Ridge Ski Resort
• Select Team Name:  Crossfit South Brooklyn
• Click on this link to receive a discount code for 15% off
• Early bird registration is $60 and runs until November 30 (there are discounts for military, first responders and students)

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The Sports Gene Considers The Root Of Athletic Success NYT

3 Rounds NFT of:
9e Rev Lunges
15 Push-Ups
21 Hollow Rocks
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Perform 4 Work Sets of the following Couplet:
Single Arm DB Press, heavy 8e
Bent Over DB Row, Heavy 12e

Limit your weight by your non-dominate arm.
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8 Rounds of:
6 Heavy Kettlebell Swings
6 Seated Box Jumps

Rest as needed between rounds. If you can easily clear a 30″ box from a seated position, decrease the box height and add some light dumbbells in your hands.

Just a few dudes getting their erg sprints on

Next Cycle Template

Below is the template for what you’ll be seeing for the next 6 weeks of programming starting on Monday. The following template will be very different that what many of you have seen over the past few months. Our goals are to incorporate more gymnstics based strength work, increase your overal work capacity and continue and expand our work on the olympic lifts.

Monday

• Inversion Strength: Develop strength and familiarity with being upside down on your hands. We’ll cover everything from Handstand Push-Ups to basic wall walks. Programming will gradually increase in difficulty and be split between fitness and performance.
• Short WOD or NFT Assistance Work

Wednesday

• Heavier, medium length time domain WOD.

Thursday

• Snatches
• Back Squats
• DIY Cash Out

Saturday

• Longer Duration WOD

Sunday

• Cleans
• Front Squats
• DIY Cash Out

Post thoughts to comments.
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Top 10 Old Time Strongwomen Physical Culturist