Fitness: 3×5 Across
Add 5lbs from last weeks Squats! If your bar speed is starting to creep to a hault or you miss any reps ask a coach to watch your set or advise on possibly resetting your numbers.

Performance: 5/3/1 (5 week)
65%x5
75%x5
85%x5+

Add 5-10 lbs to your Training Max, based on how many reps you got on the rep outs.
For instance if you hit 14+ on the 5 week, 10+ on the 3 week, and 7+ on the 1 week you might make a 10 lb jump. Smaller if less.

Post loads to comments.
Squat e5/12
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15-12-9-6-3 Reps For Time Of:
Dumbbell Burpee Hang Power Clean Burpees
20 AbMat Sit-Ups

Post time and Rx to comments.

The CrossFit South Brooklyn Calaveras
Photo by Jen S

CFSBK Calaveras go 4 and 1

On a windy Mondaynight, the CrossFit South Brooklyn Calaveras improved their league record to 4-1. They continued their three-game win streak by beating “The F-Train Flyers” with a score of 5-3.  Jumpstarted by clutch hitting, the Calaveras took extra bases when they could and turned those extra bases into runs with key hits from Chris Fox, Ben Whitney, and Noble Nolan. A mammoth home run from Scott Jackson gave SBK the insurance it needed late in the game.On defense, SBK flashed the leather. DH3 made a diving catch and threw out two runners attempting to take extra bases. The infield, captained by McDowell, was solid. Jen Stopka got her first action of the season pinch-hitting for Inka Hodes. Asked after the game why the team was experiencing success early on Coach Mohrhauser replied: “It’s simple. We bring it in, eat tacos, and practice.” SBK plays again next Wednesday, May 22nd at 6:15pm. All are welcome to come spectate.

Check Out the Bioethics Journal Danae works on!

The International Journal of Feminist Approaches to Bioethics (IJFAB) is a biannual scholarly journal that provides a new forum within bioethics for feminist thought and debate. IJFAB aims to demonstrate clearly the necessity and distinctive contributions of feminist scholarship to bioethics.

In April IJFAB officially launched the IJFAB Blog. This new venue will provide an important space for conversation and commentary on issues in bioethics, women’s health, and global justice.

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Angela’s New Hand, Take Six Practice CrossFit
Nichols & May classic “Mother and Son” skit
The Story Of Frozen Foods
Why Does The Earth Have Deserts?

Bethany’s Mother’s Day CrossFit Total

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Report: Americans Receive Majority Of Vitamins Through Hair
Pull-Ups! CrossFit Merge
Eye Work as Active Recovery Begin To Dig
Katie Hogan Asks Why Compete in CrossFit Rx Review

Fitness: 3×5 Across
Perform your fourth 3×5 of Pressing for the cycle. Add 5lbs from last week’s weight.

Performance: 5/3/1 (5 week)
65%x5
75%x5
85%x5+

Add 2-10 lbs to your Training Max, based on how many reps you got on the rep outs.
For instance if you got 12 on the 5 week, 9 on the 3 week, and 5 on the 1 week you consider making a 5-10 lb jump on your Training Max. If you got fewer then consider making a smaller jump and trying to beat your rep-outs.

Post loads to comments.
Press e4/6
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As Many Rounds As Possible In 5 minutes of:
7 Push Presses, 135/95
7 Kipping Pull Ups or 7 Chest to Bar Jumping Pull-Ups

Post time and Rx to comments.

Rickke, how do you feel after Active Recovery Class??

Simon wants to get you a new Job

My friend, Sky Gellatly, is looking to hire an Account Director to lead Team Epiphany’s social media accounts with Nike Women.  It’s a pretty incredible position which speaks for itself.  Info below. Sky can be reached at sky(AT)teamepiphany.com – Simon I

Fitness: Heavy 5
Work up to a heavy set of 5. This should be about 5-15lbs heavier than last week.

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

We are doing a rep out today on the deadlift. Any loss of position terminates the set.

Post loads to comments.
Press e3/6
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In Teams of 2, complete AMRAP in 12 minutes of:
15 Wall Ball 20/10, 14/9
30 Double Unders

Post rounds, partner and Rx to comments.

Fresh air and Chest to Bar Pull-Ups

• There is no Teaser class today
• Happy Mother’s Day to all our amazing CFSBK moms! We love you!

Happy Mother’s day to all our CFSBK Moms 🙂

Strength Cycle CrossFit Total Today

Starting around 1:15pm the CFSBK Strength Cyclers will be taking on the CrossFit Total to see how the past 8 weeks of training have paid off. If you love watching people lift heavy weights, come check this event out!  Lifting should go until about 4:30 or so and then folks will head out to Root Hill Burger. All are welcome to attend! The CrossFit Total consists of three attempts at 1RMs in the following lifts: Back Squat, Press and Deadlift

The lifters:
Radhika V, Bev W, David T, Bethany E, Mckensey S, Rahsaan C, Dan N, Brandon C, Corbett M, Colin C, Gina C, Aileen H, Stephanie H, Matt I, Sameer P, Thibault C, Lauren H, Nick P, Clare D, Kabir S, Amanda M, Dave B

Instagram Roll Call!

Are you on Instagram?? If so CFSBK wants to follow you! Post your name to comments and we’ll follow you, or you can check us out at crossfitsouthbrooklyn. Maybe you’ll find some gym friends on there too!
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Dark Matter: The Matter we can’t see
This Dog is better at board sports than you
CrossFit Games Update Show, May 10th

Fitness: 3×5 Across
Add 5lbs from your last exposure.

Performance: 5/3/1 (1 week) or 70%x3x3
75%x5
85%x3
95%x1+

Post loads to comments.
Squat e5/12
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For Time:
20 Thrusters 115/75
20 KB Swings 53/35
20 Burpees
20 Calories Rowed
270m Run

Post time and Rx to comments.

Chiropractic and ART Body Work
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 assesment and some body work done on yourself.  To learn more about these services and Dr. Fidler’s background, click here

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Snooze Button Time Traveler Sets Coordinates For 5 Minutes Into The Future

Mother, CrossFitter, TFBA… Charlotte K

Strength Cycle CrossFit Total This Sunday

This Sunday starting around 1:15pm the CFSBK Strength Cyclers will be taking on the CrossFit Total to see how the past 8 weeks of training have paid off. If you love watching people lift heavy weights, come check this event out!  Lifting should go until about 4:30 or so and then folks will head out to Root Hill Burger. All are welcome to attend! The CrossFit Total consists of three attempts at 1RMs in the following lifts: Back Squat, Press and Deadlift

The lifters:
Radhika V, Bev W, David T, Bethany E, Mckensey S, Rahsaan C, Dan N, Brandon C, Corbett M, Colin C, Gina C, Aileen H, Stephanie H, Matt I, Sameer P, Thibault C, Lauren H, Nick P, Clare D, Kabir S, Amanda M, Dave B

Murph Day!

This year we’ll be holding Murph Day on Monday, May 27th during the morning and afternoon. All are welcome to come throw down!  We also need some volunteer grillers to help out cooking copious amounts of meat provided by the gym.  If you’re interested please email David(at)CrossFitSouthBrooklyn.com. The WOD as Rx’d is detailed below for all newer folks not familiar with “Murph”. As always there will be scaling options. Also, look forward to special limited run “Murph” shirts day of!

“Murph”
For Time:
Run 1 Mile
100 Pull-Ups
200 Push-Ups
300 Squats
Run 1 Mile

Partition the Pull-ups, Push-ups and Squats however you’d like. Start and end with the run. If you’ve got a 20lb vest or body armour, wear it.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

Have you done “Murph” before? Any thoughts going into this year?
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The observable Universe vs The whole universe
Richard Feyman on Curiosity
Niel deGrasse Tyson on Sir Isaac Newton

Fitness: 3×5 Across
Perform your third 3×5 of Bench Pressing for the cycle. Add 5-10lbs from last week’s exposure.

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

Post loads to comments.
Bench Press e3/6
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Power Clean

Perform 2 Reps on the minute for 10 minutes.
Today’s reps should be heavy but crisp. Make sure every bar is racked correctly before fully recovering. Go heavier than last week

Post loads to comments.
Power Clean e3/6

Cute Overload: Zach gets his Down Dog on during Active Recovery class

Noor Writes about Tough Titsday

Check out Noor A’s great write up on the events of the last few days:
CrossFit, Women and “Tough Titsday”: A Woman’s Perspective

LGBT NYC Workout RSVP

LGBT NYC CF is a growing network of LGBT (lesbian, gay, bisexual, transgender) Crossfitters in NYC. We come together to workout and to promote greater visibility of LGBT people in the Crossfit community. 

Related reading – Crossfit Homophobia: One Does Not Have Time for Such Affairs

Do you like cooking and helping people?

The House is located on the Upper East Side, on 73rd between 1st and York. We usually have a wait-list of volunteers, but we still need about 7-10 more people this Saturday (5/11) from 4:30-8:30 pm. Email me ASAP at katharinereece(at)gmail.com if you’re interested. You’ll get an email in a couple days with more info.

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Mindfulness with Jon Kabat-Zinn
EPA Plan To Clean Up Gowanus Meets Local Resistance

Fitness: 3×5 Across
Add 5lbs from last weeks Squats!

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

Post loads to comments.
Squat e4/12
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4 Rounds NFT:
400m Run
8e Front Rack Barbell Reverse Lunges
4 Weighted Chin-Ups

Post loads to comments.

The Calaveras at Red Hook Feild

CFSBK Calaveras go 3-1

The Calaveras of SBK decided to honor Marian Lai’s AOTM award by thoroughly dominating the Dirt Dawgs. The final score was 28-5. A snappy double play turned by Bob Semmens & DMak was a major defensive highlight, easily the best of the year.  Ellie Myers, made her return to the ball field with 2 hits. Andrew Migdail, arrived late then laced a single in to centerfield. The 5th inning ended with back to back to back home runs from McDowell, Coach Melo and DH3. Noble Nolan and PR hit the ball hard and played solid defense.   Shawna & Kristin added RBI line drives, and the Foxes did what the foxes do; Look good, score runs, and ensure that tacos will be consumed post game. Ben Whitney played gold glove calibur 1st base.  KMo managed the book and made sure the ship sailed straight. The only negative in the game was that Scott Jackson flew out to left making the back to back to back to back HR dream a fantasy. Inka donning eye black for the first time had 2 base hits before retiring for the evening, In all, an impressive outing. The Calaveras improved to 3-1 on the season.  Next game is Monday 5/13 at 6:15pm at the Red Hook baseball fields.

Write up by:DH3
Photo by: Rebecca

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Johanna Quaas was born in 1925 and might be stronger than you
A spectacular view of the Earth rising over the moon from Japanese lunar orbiter Kaguya
3D printed exoskeleton gives two-year-old ability to move her arms

Tough Titsday Powerlifting Meet Group Shots

LGBT NYC Workout at CFSBK

LGBT NYC CF is a growing network of LGBT (lesbian, gay, bisexual, transgender) Crossfitters in NYC. We come together to workout and to promote greater visibility of LGBT people in the Crossfit community. 

Fitness: 3×5 Across
Perform your third 3×5 of Pressing for the cycle. Add 5lbs from last week’s weight.

Performance: 5/3/1 (1 week)
75%x1
85%x1
95%x1+

Post loads to comments.
Press e3/6
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As Many Rounds As Possible In 10 Minutes Of:
25 Kettlebell Swings, 72/53
10 Handstand Push-Ups or Dumbbell Presses

Post time and Rx to comments.

Athlete of The Month

Marian Lai!

Not that we take requests for featured athletes (coaches discuss who makes a good candidate) but this gal has had her name thrown our way by more than a few members as someone they felt should be recognized. Marian Lai has been kicking butt on Degraw street for a few years now, and from just about the beginning has exemplified the the type of social openness that we love at SBK. Only recently, however, did I realize we were all pronouncing her name incorrectly…

Fox – Mare, tell me about your start with CrossFit South Brooklyn.

Mare – I started in July 2010. I’d been told by a friend in Florida that CrossFit was great and honestly my only research was a google search that led me to CFSBK.  I took a Teaser class with Laurel who came off not only as strong but also welcoming. I signed right up for Foundations and did that with a few people who are still members as well.

Fox – Cool! I think Noor, Ken H, Radhika, and Deepak were in that group. What were you doing pre-CF?

Mare – I’d been doing “regular gym routines”, mostly from magazines. I used to go to the gym with these nerdy spreadsheets and lay them out to perform the workouts. I was spending 2+ hours in the gym and seeing zero results. It obviously needed to change.

Fox – Were you athletic as a kid?

Mare – NOT! I was a math olympiad kid…I grew up that way and in my 20’s was a couch potato who smoked cigarettes and ate double chocolate muffins each day. Imagine me 30 pounds heavier? Yup. In my 30’s I started doing endurance stuff like running 5Ks, 10Ks, ½ marathons, and a few duathlons. I lost a bunch of weight but wasn’t really healthy and struggled to keep the weight off. I’d done zero barbell training in my life.

Fox – Enter CrossFit. What was the beginning like for you?

Mare – I’d originally intended for CrossFit to complement my gym “routine”. Funny thinking about that now. I already told you about my spreadsheets. Early on though I came to understand the social network aspect of a place like CFSBK. Three days post-Foundations my dad passed away suddenly from a head injury. I was in shock. About a month later I started coming to classes and the gym and the people in it were a huge part of my emotional recovery. It gave me a routine and a support system and a place to focus on positive things. During this time, I specifically remember being completely paralyzed and sweating as I faced a max box jump in class, fearing I could hit my head and die.  Nobody around me knew I was having these irrational thoughts, but it was the encouragement I felt that day and witness every day since at CFSBK that makes me loyal to this place.   From there, I found I enjoyed challenging myself in a group setting and engaging in friendly competition. I started to see results and was drawn to the fact that the changes were quantifiable. Remember the math nerd in me? I like setting benchmarks and breaking them. I like the aesthetic changes that I went through but also love that the community as a whole supports women being strong.

Fox – Good stuff. The SBK community has definitely gotten many people, including myself, through some tough times. I’m glad that you decided CFSBK would have a part in that for you. Tell me a bit about you outside of the gym.

Mare – I grew up outside Seattle with two sisters, and am the child of Taiwanese immigrants. I love my family but couldn’t wait to explore! As soon as I could I left and came to school in the east. I attended U Penn in Philly and man was I in for a culture shock. I eventually came to NYC to work in entertainment. I did some work in magazines and cable and then somehow landed my dream job. For about 13 years now I’ve worked for the Fox Network on American Idol and other reality shows. I’d like to think that I help in making people’s dreams come true. Other than the gym, I like to entertain and have get togethers that range from Sunday suppers to Saturday night rooftop ragers! I’ve done lots of solo travel, the coolest was touring the Venezuelan jungle where I woke up in a hammock facing the tallest waterfall on earth. A few summers ago I got pretty into SUP (Stand Up Paddleboarding) and did a 3.5 mile race on Lake Washington. I’m pretty good at it, probably because I have a low center of mass 🙂 I also have to admit some of my CrossFit nerdiness…I’ve visited over 30 affiliates around the country and world. It’s fun to see what other boxes do.

Fox – There’s recently been some big news in your life that may change your penchant for solo travel. Can we divulge?

Mare – Manpanion? Yes, I got engaged last month to a guy I met online in the Fall.  Single ladies out there, my advice to you all is don’t be hesitant about sharing your CrossFit world to potential suitors.  I included in my profile that I was looking for someone who would appreciate my muscles and calluses, and I found a partner who does exactly that!  

Fox – Congrats! Wedding dress muscle ups are always a hit! Tell me about a memorable gym moment for you, and maybe also a few things that you’re currently working on improving.

Mare – I’m working getting my double unders more consistent and the volume up.  Also have a goal to be able to handstand walk two floor mat lengths by the end of the year.  And, I’d like to do 21 pull ups unbroken, leading to doing a sub 7 minute Fran. Without a doubt my first handstand push ups were pretty cool and memorable.  Being invited to join the Competition Team last year has also made me more focused and determined in my training — gotta keep up with Ellie!  

Fox – Awesome. Last question. What do you think we should look for in future athlete features?

Mare – Someone who’s enthusiastic about all the people who come to the gym, both the vets and the newer folks alike. That kind of attitude is what helps keep cohesiveness in the community even as the gym grows.
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Happy Birthday, Coach Jeremy and Malcolm S!