CFSBK is running special hours for the holiday. We’ll be open from 8:30am-12pm today for Open Gym! There will be no evening classes. Tomorrow’s we’ll have Thursdays WOD or Saturday’s WOD on tap as usual for folks to choose from. Coach David will be there to assist you in your programming choices. Want a floater WOD? HERE YOU GO:

For Time:
Row 1000m
Then, 5 Rounds of:
10 Wall Ball Shots
10 Burpees

CFSBK taking a walk on Herondale/Sol Flower Farm

Beginner Yoga Workshop with Whitney Hubbard

Saturday, July 13

Fitness: 3×5 across
Focus on your bracing strategy as the weight slowly goes up. Be master of your domain.

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

or 70%x3x3

Add 5-10 lbs to your Training Max from last cycle.

Post loads to comments.
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For time:
400m Run
15 Deadlifts 225/155
15 Pull Ups or C2B Jumping Pull Ups
400m Run
10 Deadlifts 225/155
10 Pull Ups or C2B Jumping Pull Ups
400m Run
5 Deadlifts 225/155
5 Pull Ups or C2B Jumping Pull Ups

Teresa B working ring handstands

The regular meat and vegetable CSA schedule is in effect for today, Wednesday, July 3. Pickup is from 6-8:30 PM. If you’re taking the 7:30pm class, please claim your share before you take class. Thanks!

Independence Day Schedule

The gym will be open for OPEN GYM tomorrow between 8:30am and 12pm. There are no classes in the evening! Your evening WOD assignment is to be OUTSIDE and see some fireworks!

The CFSBK Rowing Team pulled a collective 42,195 meters in 3:04:08.9 with an average split of 2:10.09.  They were raising funds for the Emergency and Trauma Fund at Boston’s Children’s Hospital, where some victims of the Boston bombing are being treated. If you’d prefer to donate some money over rowing 42K meters, donate here!

• Congrats to our softball team, the CFSBK Calveras who won their game this week 14-2 bringing their overall record to 7 and 2. Their next game is tonight at 6:15 at the Red Hook Ball Fields where they’ll probably be taking on the New York Yankees, right?

Some More Awesome From This Past Month

Todd C Snatched 159lbs
Jake L Front Squatted 340, Benched 320
Keith W Squatted 265 and Deadlifted 292
Coach Fox PRd his CrossFit Total at 1,010 with 355/170/485
Bjorn B made it to class 4xW for 2 weeks in a row!
Ryan J PRd his CrossFit Total at 875 with 325/150/400
Marian L held a plank for 8:20
Laura Mc got her first chin up.. and then 6 more!
Charlie also got her first chin up!
Michele PRd her bench. She didn’t write the number so lets say 400
Isaac PRd his Back Squat at 250
Stella Z PRd her CrossFit Total at 552 with 210/87/255
Emma Lisa reached an assisted banded chin-up volume PR with 5×5
Coach DO PRd his Clean and Jerk at 206

Leaderboard Performances
Joe F ran a half marathon in 1:21:37
Gareth Ran a 5K in 18:26
Dan L performed “Helen” in 7:46
Coach Lady Fox PRd her CrossFit Total at 675 with 260/100/315
Jake L Clean and Jerked 317 and Snatched 265.5
Rickke M performed “Nasty Girls” in 7:59
Serene K Back Squatted 250
Matt K Clean and Jerked 275
Dan H Rowed 500m in 1:22.2
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What did you accomplish in June? What would you like to accomplish in July?

Fitness: 3×5 across
Bar speed should still be quick and pretty consistent. Perfect positions

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

Post loads to comments.
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As Many Rounds As Possible In 10 Minutes Of:

Fitness:
30 Overhead or weighted lunges
15 Push-Ups

Ring dips and push-ups are high skill movements which require a tremendous amount of shoulder strength and stability. If you perform one of these versions take your time on them and don’t approach failiure on any reps.

Post rounds completed and Rx to comments.

Brandon and Elyse started training at CFSBK to help get themselves in shape for their wedding. Well, this weekend they made it official in the Hudson Valley. Congratulations to these two great CFSBKers and newly weds!

• Congratulations on an awesome performance by the CFSBK Rowing team who rowed a collective 42,195 meters under the eye of Coach Nick for charity yesterday. More details on their performance and the charity tomorrow.
• Congratulations to Front Desk and CFSBK super star Lisa Fernandez on her recent accomplishment of 2 strict chin-ups! You can see video proof from the CFSBK Instagram account.
• This Thursday we’ll be open for special hours due to the holiday. Come on down anytime for Open Gym between 8:30am and 12pm. While we won’t be running formal classes, we’ll provide programming options for folks who want to stay on cycle and have an optional floater WOD on tap. The gym will be closed at night but your night WOD assignment is to see fireworks OUTSIDE somewhere.

Rebecca’s First CrossFit Competition

Recently Rebecca Carvalho competed in her first CrossFit Competition, “Beaches and Beards” at the gym she frequents while in New Jersey, CrossFit Live Fast. Her and I (David) did one PT session to ramp up for the competition which included some non traditional movements.  Regardless, Rebecca was up for the challenge and gave it her all. Great work! Below is her summary:

“So, I did the competition!  Thank you so much for all the tips and
help with the movements!!  I definitely felt prepared and had a plan
for everything.

I’m pretty pumped. My goals were to get outside my comfort zone and to
give 110% for each WOD/keep moving.  Goals = accomplished.  And it was
a lot of fun.

Just showing up got me out of my comfort zone!

First workout: this was the 1000m row with erg elevated 20” (blind —
couldn’t look at your monitor but got notification at every 250m), 22
box step-ups on 20” box, hand release push-ups from your knees.

I made it through 46 push-ups on this, which I felt was pretty good. I
didn’t fall off the erg, which was also good.  I was just really proud
that I never stopped moving and that I think I “sprinted” the last
250m.

Second workout: 21-15-9, 40# stone over shoulder/ring rows.

I finished this is 6:40.  I was a good student in the sense that my
set-up was good for the stone over shoulder.  But I was definitely
throwing the stone instead of dropping it, since I was chasing it all
over the place.  But, oh well!

Third workout: one-arm dumbbell snatch ladder.

I was able to do the 45# dumbbell but just couldn’t get the 50#
despite a few efforts.  Considering how tired my legs are right now, I
am sure that was part of it.  But I thought my other reps were quick
and crisp and set-up correctly.  Happy that I was able to perform
relatively well in the moment when the pressure was on.  A bit bummed
I didn’t get the 50#, since I had 50# with the barbell when we
practiced.  But such is life.

I wore a CFSBK shirt and a few people had seen the gym or other CFSBK
folks at competitions (something in Hoboken) and as always had really
positive things to say about the gym and the people.  I’m always proud
to be part of CFSBK — it’s a really special place.  All of us members
know how special it is, but it’s amazing how many other people know
how special it is as well.

Thanks again.

Best,
Rebecca”
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This is badass: “To The Pain” Free CrossFit Journal Article
See also: 21 on 21 USA vs Russia youtube

Fitness: 1×5 across
Leave room to go up over the next 6 weeks

Performance: 5/3/1 “5 week“
65%x5, 75%x5, 85%x5+

Add 5-10 lbs to your Training Max from last cycle.

Post loads to comments.
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For Time:
400 Meter Run
20 Toes to Bars
20 Burpees
20 Overhead Squats, 95/65
20 Burpees
20 Toes to Bars
400 Meter Run

Post time and Rx to comments.

Coaches Melo and Lady Fox take a capri sun break

CFSBK Rowathalon Today!

SBK is sending a team of eight to compete tpday at a rowathon at Reebok CrossFit Fifth Avenue to support the Emergency and Trauma Fund at Boston’s Children’s Hospital, where some victims of the Boston bombing were treated. “Rowathon” – sounds fun, right? That’s 42,195m of pure joy on the erg. Each athlete will row 5000m consecutively, and then roll over into a pool of her sweat to make way for the next victim. And all the action will be projected on a virtual river on a big screen! So come and cheer on our rowers – doors open at 8:30AM – and please donate to this cause here

Mike Creamer, a coach at Reebok CrossFit Fifth Avenue, is the organizer of the event. Be sure to list CFSBK as your affliate.

Adele Myers
Aaron Soules

Good Luck Team CFSBK!
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How To Get Better At Rowing CrossFit Rowing

Fitness: 3×5 across
Leave room to go up over the next 6 weeks

Performance: 5/3/1 “5 week“
65%x5, 75%x5, 85%x5+

or 70%x3x3

Add 5-10 lbs to your Training Max from last cycle.

Post loads to comments.
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4 Rounds For Max Reps of:
1:00 Max Reps Games Standard Box Jumps 24″/20″
1:00 Max Reps Kettlebell Swings 24kg/20kg
1:00 Rest

Post total reps and Rx to comments.

Cliff on Dumbbell Thrusters

Dumbbell Thrusters

The Thruster is a common CrossFit exercise that requires you to squat below parallel with a load on your shoulders then thrust it overhead in one fluid movement. It’s commonly used as a potent conditioning tool and less commonly used as a strength developer. While more total weight can be moved with a barbell, mobility limitations can make it very uncomfortable for many people to rack the barbell on their shoulders.  If you have a really hard time keeping your elbows up as you descend and find the movement stressful on your wrists, Dumbbell Thrusters are probably going to be your best bet.  Dumbbells also require more shoulder stability and are excellent at developing muscle symmetry and stability. 
A common issue with dumbbell thrusters is that as you fatigue your weaker side may begin to collapse inwards at the rack position or fail to lock out overhead. Often the dumbbell will begin to drop toward your chest during the ascent and then barely make it to lock out.  This is a clear indication that you’ve got underdeveloped external rotators in your shoulder.  To get through the workout, you’ll have to either slow down significantly or reduce the weight of your dumbbells.  Trying to gut through a collapsing rack support is ill advised as it could put excessive stress on the soft tissue in and around your shoulder. When working with dumbbells, take the time to go through your bracing strategy, get active in your lats, shoulders and grip and WORK to keep the dumbbells exactly where you want them to be. 

Dumbbells tell no lies.
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Do you hate/love or are indifferent towards Dumbbell work?
Miranda Oldroyd Does a Dumbbell Thruster/GHD WOD

Family AR Time with Kate and Baxter

• Best of luck to Kenji Summers who will be moving out to Powder Mountain in Eden, Utah. Kenji will be living in the Summit Community with other young and forward thing entrepreneurs to help accelerate his Passport Project buisness as well as participating in community development at Summit. Awesome!
• Happy Birthday, Jason M!

CSA Recipes!

Not sure what to do with your most recent haul from Sol Flower Farm? Check out Michele K’s recipe and food blog, The Daily Paleo

CFSBK Rowathalon

SBK is sending a team of eight to compete this Sunday at a rowathon at Reebok CrossFit Fifth Avenue to support the Emergency and Trauma Fund at Boston’s Children’s Hospital, where some victims of the Boston bombing were treated. “Rowathon” – sounds fun, right? That’s 42,195m of pure joy on the erg. Each athlete will row 5000m consecutively, and then roll over into a pool of her sweat to make way for the next victim. And all the action will be projected on a virtual river on a big screen! So come and cheer on our rowers – doors open at 8:30AM – and please donate to this cause here
Mike Creamer, a coach at Reebok CrossFit Fifth Avenue, is the organizer of the event. Be sure to list CFSBK as your affliate.

Adele Myers

*Monte suffered a knee injury playing soccer and had to pull out of this event. (Get well soon, Monte!). If you’re interested in jumping in please contact Nick(AT)CrossFitSouthBrooklyn.com. We need folks asap and could use a rower under 165lbs if possible.
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Scientists Unlock Mystery in Evolution of Pitchers NYT

Fitness: Hip Power Snatch + Overhead Squat
Work on a tight start and end positions, fast barbell and controlled OHS

Performance: Hang Power Snatch + Hang Snatch
Focus on an explosive extension on the power snatch, then coupling that same extension with an aggressive pull under for the second movement.

We recommend doing these MWODs before class. ESPECIALLY if you’re not an overhead squat ninja.
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Press 

Fitness: 3×5 across
Leave room to go up over the next 6 weeks

Performance: 5/3/1 “5 week“
65%x5, 75%x5, 85%x5+

Add 5 lbs to your Training Max from last cycle.

Post loads to comments.
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Christine Gets Her Deadlift On!

• Happy Birthdays to: Stella Z, BAZ, Kevin R and Mike B
• Recently Coach Nick’s college rowing coach, Harry Parker passed away. Check out this video to see the man that helped make Nick and many others Olympic level athletes.
  

Spartan Race Raffle Extension

You may have noticed that we’ve got a raffle going on at the Front Desk. Any CFSBKer can enter for free to win a comped admission to any Reebok Spartan Race in the continental United States. That includes the one several CFSBKers have signed up for on 5/31/14.
Take a red ticket and print your name and email address on it. The winner will be chosen this Friday, June 28th and announced on the blog Saturday. Thanks to Coach Melo for setting this up!
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Train Like A Champion: Technique, Habits and Positivity Cathletics

Fitness: 3×5 across
Leave room to go up over the next 6 weeks

Performance: 5/3/1 “5 week“
65%x5, 75%x5, 85%x5+

Add 5-10 lbs to your Training Max from last cycle.

Post loads to comments.
e1/12
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As Many Rounds As Possible In 8 Minutes Of:
10 Dumbbell Split Cleans, Alternating legs
150m Row

Go hard on the row and take your time bracing and executing every split clean. Go as heavy as you can organize well. After the workout, cash out with 2:00 in couch stretch each side.

Post load and rounds completed to comments.

Yoga With Whitney Hubbard

Whitney will be teaching at Mala Yoga soon. Check out the details below if you want to get your OM on with one of CFSBK’s finest.

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Ménage à Trois Radio with a special CFSBK guest…

This Cycle’s Standardized Warm-Ups

Here are the next two standardized warm-ups for the current cycle. They’re very similar to the previous rotation with some minor tweaks and positional emphasis built in.

Warm-Up 1
3 Rounds NFT of:
12 Overhead Squats 2-2-2 Tempo
10 Push-Ups 2-1-2 Tempo
8 Ring Rows 2-2-2 Tempo

Squats: Focus on creating as much torque and tension in your body, especially at the bottom of the squat. 2-2-2 means two seconds on the way down, two second hold at the bottom and then a two second ascent. If a PVC is easy, scale up to a barbell. If you’re no where near overhead squatting a barbell and even a PVC proves nearly impossible to hold overhead, consider grabbing a barbell (not a PVC) and working your Front Squat rack position instead. That being said, you’ll need to work your overhead position with mobilizations before and after class every day.
Want to learn way too much about the OHS? click here.

Push-Ups: Before every descent, make sure to squeeze your butt, belly and create some torque at your shoulders. The bottom position is only held for one second and should be active as possible.  A simply way to organize yourself is to imagine your belly button being the last thing to touch the floor and the first thing to leave the ground on the way up. Don’t rush these and ask a coach to put a plate on your back if you’d like to scale them up.

Ring Rows: Same old ring row, but using the 2-2-2 tempo allows you to develop the finished position with your shoulders back and a hollow body position. When your elbows are extended, keep the squeeze in your upper back, don’t go soft in the shoulders when you’re at the bottom position.

Warm-Up 2
3 Rounds NFT of:
:20 Static Hollow Hold
20 Reverse Lunges
5 Pull-Ups or Chin-Ups with a :02 hold at the top

Hollow Hold: We are starting on the floor with your arms overhead. Start by going through your basic bracing strategy, then picking up the head and shoulders with the arms overhead followed by raising your legs (with straight knees) until your lower back presses against the floor. To see a video of this, click here. If your lower back is not pressed into the ground, you’re blowing it.

Reverse Lunges: Alternate legs until you get to 20 or go 10 on one side then switch. We recommend loading this movement with a bumper plate or dumbbells if the bodyweight version is easy.

Pull-Ups or Chin-Ups:  With the emphasis on holding the top and finishing with a neutral head position, you stand to make the most improvements in your overall performance by getting this right.  At the top, your elbows should be pulled down and back and you should be looking across the room, not up at the ceiling. Scale your assist so that you can get the bar in line with your clavicle, not your chin reaching over. I can’t emphasize how much getting better at the last few inches will make your pull-ups that much easier in the long run.

If you do nothing else today, watch this video to understand this position.
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What’s the most painful mobilization you’ve experienced in the last month or so?