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 (3 week)
70%x3
80%x3
90%x3+

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

Post loads to comments.
Press e2/6
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For Time:
Row 800m
40 Burpees
20 Toe to Bars or 50 Sit-Ups

Post time to comments.

Sometimes, Active Recovery Tickles

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Catching The Low Catch (Pulling Under In Olympic Lifting) With Bob Takano CrossFit Journal
Spit Some Gum out in Brooklyn lately? Your DNA might have been collected and made into 3D Art Colossal

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

Performance: 5/3/1 (3 week) or 70%x3x3
70%x3
80%x3
90%x3+

Post loads to comments.
Squat e4/12
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With a partner, alternate rounds for 15 minutes of the following triplet:
5 Chest to Bar Pull-Ups
10 Hand Release Push-Ups
15 Squats or Pistols

Post rounds completed and Rx to comments.

Nate O scales up his Lunges with Vivian

Fundamentals, Virtuosity and Mastery

An Open Letter To CrossFit Trainers
By Greg Glassman, CrossFit Journal, August 2005

In gymnastics, completing a routine without error will not get you a perfect score, the 10.0—only a 9.7. To get the last three tenths of a point, you must demonstrate “risk, originality, and virtuosity” as well as make no mistakes in execution of the routine.

Risk is simply executing a movement that is likely to be missed or botched; originality is a movement or combination of movements unique to the athlete—a move or sequence not seen before. Understandably, novice gymnasts love to demonstrate risk and originality, for both are dramatic, fun, and awe inspiring— especially among the athletes themselves, although audiences are less likely to be aware when either is demonstrated.

Virtuosity, though, is a different beast altogether. Virtuosity is defined in gymnastics as “performing the common uncommonly well.” Unlike risk and originality, virtuosity is elusive, supremely elusive. It is, however, readily recognized by audience as well as coach and athlete. But more importantly, more to my point, virtuosity is more than the requirement for that last tenth of a point; it is always the mark of true mastery (and of genius and beauty).

There is a compelling tendency among novices developing any skill or art, whether learning to play the violin, write poetry, or compete in gymnastics, to quickly move past the fundamentals and on to more elaborate, more sophisticated movements, skills, or techniques. This compulsion is the novice’s curse—the rush to originality and risk.

The novice’s curse is manifested as excessive adornment, silly creativity, weak fundamentals and, ultimately, a marked lack of virtuosity and delayed mastery. If you’ve ever had the opportunity to be taught by the very best in any field you’ve likely been surprised at how simple, how fundamental, how basic the instruction was. The novice’s curse afflicts learner and teacher alike. Physical training is no different.

What will inevitably doom a physical training program and dilute a coach’s efficacy is a lack of commitment to fundamentals. We see this increasingly in both programming and supervising execution. Rarely now do we see prescribed the short, intense couplets or triplets that epitomize CrossFit programming. Rarely do trainers really nitpick the mechanics of fundamental movements.I understand how this occurs. It is natural to want to teach people advanced and fancy movements. The urge to quickly move away from the basics and toward advanced movements arises out of the natural desire to entertain your client and impress him with your skills and knowledge. But make no mistake: it is a sucker’s move. Teaching a snatch where there is not yet an overhead squat, teaching an overhead squat where there is not yet an air squat, is a colossal mistake. This rush to advancement increases the chance of injury, delays advancement and progress, and blunts the client’s rate of return on his efforts. In short, it retards his fitness.

If you insist on basics, really insist on them, your clients will immediately recognize that you are a master trainer. They will not be bored; they will be awed. I promise this. They will quickly come to recognize the potency of fundamentals. They will also advance in every measurable way past those not blessed to have a teacher so grounded and committed to basics.

Training will improve, clients will advance faster, and you will appear more experienced and professional and garner more respect, if you simply recommit to the basics.

There is plenty of time within an hour session to warm up, practice a basic movement or skill or pursue a new PR or max lift, discuss and critique the athletes’ efforts, and then pound out a tight little couplet or triplet utilizing these skills or just play. Play is important. Tire flipping, basketball, relay races, tag, Hooverball, and the like are essential to good programming, but they are seasoning—like salt, pepper, and oregano. They are not main courses.

CrossFit trainers have the tools to be the best trainers on earth. I really believe that. But good enough never is, and we want that last tenth of a point, the whole 10.0. We want virtuosity!

Congratulations to Kate and Bennett Brash on the birth of their third child, Baxter

• The CFSBK Softball team, “The Calaveras” will be playing tonight at Red Hook Fields at 6:30pm. All are welcome to attend and spectate.

Do you like Wine and Festivals?!

Resident Somolier Brian S is looking for up to 8 volunteers to help him out. Details below:

The Great Googa Mooga is coming to Prospect Park next month and The Hess Collection is a winery partner! What this means is that I have a select number of wristbands which I can offer to CFSBK members for FREE!
Well – sort of free.

I am going to be out of town that weekend and am looking for people to help pour in the VIP Wine Tent.  If anyone there would like to help out pouring wine during the event they will get in free.  They can work as little or as much as they like as long as someone is behind the table the entire time. 

There are 8 weekend wristbands and 4 Friday night wristbands. All info about the festival can be found here: Googamooga.com Please have anyone interested contact me ASAP at bscott(AT)hesscollection.com

After I have all of the wristbands spoken for, I will host a tasting/training seminar so everyone is educated on the wines.

If you could switch bodies with anyone for one day (Freaky Friday), who would it be?
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CGI of How Titanic Sunk
The Happiest Olympic Worker in the World
It’s Getting Hot out Here

Fitness: 3×5 Across
Perform your second 3×5 of Bench Pressing for the cycle. Start conservative and plan for 10-5lb jumps at most.

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

Post loads to comments.
Bench Press e2/6
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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 e2/6

Not to be out done by Felix, Charlie S shows off his Thrusters and bailing technique

• Congratulations to Josi and Yoshi on the birth of their second child, Ramona Louis!
• Best wishes to Melon W who is having hip surgery today

Check out Richard G’s Event!

Hello CFSBKers.  

On May 15th, Brooklyn Community Housing and Services – an organization I volunteer with – is holding a fundraising party right here in our Gowanus neighborhood.  It will be held at the Green Building. Here’s the link for the event.  

BCHS provides supportive housing to 900 men, women and children as well as a comprehensive program of services providing safe and clean housing, helping them live independently and productively. 

At the gala, there will be a silent auction (one item is a CF Foundations Class!), art show, and music by Jessy Carolina & The Hot Mess with special guest emcee John Wesley Harding.  Feel free to email me directly at rgreenspan (at) me (dot) com for more information. 

Thank you, Richard G.

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Hormones, Homeostasis, and Why You (Probably) Need Carbs Stumptuous

Fitness: 3×5 Across
Perform your third 3×5 Squat for the cycle. Do the math and see where you’ll end up at the end of the cycle based on the jumps you make. If you’re brand spaking new you might tolerate a 10lb jump for the first few exposures then shift to 5lb jumps. Leave room to grow you little strength flower.

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

Post loads to comments.
Squat e3/12
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3 Rounds of:
In 1:00 complete 15 Dumbbell Hang Power Cleans
In 1:00 complete 15 Burpees
In 1:00 complete 30 Double Unders

Scale so that you finish the work in each round by about the :45 mark. Perform a penalty 500m Row if you don’t complete all the work for any set within 1:00.

Uzef and The Supple Leopard Book

Meat CSA Pick-Up Today!

Please do NOT take your bag without speaking to Michele and checking your name off the master list. Last pickup, someone arrived before 6 and took the wrong bag. Don’t be that person!

Supple Leopard Books In

A while back we asked folks if they’d like to reserve advance copies of Kelly Starrett’s first book, “Becoming A Supple Leopard” which were selling at half of their current retail price.  If you preordered you should have already received an email recently saying that your book is in house.  Please pick up a copy at the Front Desk so we can get you your book. There are also extra copies that we’ll be selling to folks who didn’t get in on the pre-order but would like one anyway. The book is $30 through us ($60 retail) and can be paid by card or cash. (If you pre-orderd, you have not paid yet).

Check out Kenji’s Upcoming Event

You may know that my background is in advertising but am currently working in social entrepreneurship as founder of Passport Project. The purpose of Passport Project is to inspire young people, starting with Americans, to get passports, travel, and participate in global culture.

ideas-city.org/view/passport-project

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Epic Break Dancing Battle
Great Gymnastics Stunt
Human Powered Ferris Wheel
Huge Rope Swing

SPOT ME, BRO.

By Popular Request…

We’ve added a SECOND Double or Nothing Clinic on July 20th since the first one sold out in a few hours! Details below:

Since 2005, Tim Haft and Shana Brady have traveled across the country teaching rope jumping to thousands of athletes, educators, and fitness professionals. Last year they began offering double unders clinics at boxes throughout the Northeast and so far the response has been terrific.

The 2-hour Doubles or Nothing clinic focuses on mastering double unders as well as singles through an easy to follow step-by-step progression. The goal is to help each athlete perform double unders consistently, efficiently, and with minimal effort. Included in the workshop fee is a customized Punk Rope speed rope.

DATE/TIME
Saturday July 20th
4:30pm-6:30pm

COST
$45 per person

Register Here!
Registration is capped at 20 participants.
Also here is the event on Facebook

MEAT CSA PICKUP IS TOMORROW, Wed May 1

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

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

Post loads to comments.
Press e2/6
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3 Rounds For Time of:
Run 270m
20 Wall Ball Shots 20lbs,10′ / 14lbs,9′

Post time and Rx to comments.

Mel L Coxwains Dan R at CRASH Bs

Standardized Warm-Ups

Intention
Standardized Warm-Ups are a great opportunity to develop strength in the most foundational gymnastic movements. There are a lot of folks out there who can move a barbell around pretty well but still struggle with Pull-ups or Push-Ups. Even if some of these movements come easier to you, there is usually plenty of room for improvement with the more nuanced elements of each position. Focus on PERFECT execution and work at a steady tempo for each rep. The better you can do these movements in low intensity environments, the easier they get at high intensity.

Implementation
After class intros, we’ll break out and perform Warm-Up 1 or Warm-Up 2. Which warm-up you do depends on how many times per week you come. If you’re a 1 or 2 time per week CrossFitter, stick to one of the warm-ups. The consistency will be helpful since the overall training volume will be lower. Otherwise, alternate each of these workouts scaling to your abilities.

Warm Up 1

3 RNFT
5-10 Pull Ups (bands OK)
15 Hollow Rocks (or a 20 seconds Hollow Hold)
15 Overhead Squats

Warm Up 2

3 RNFT
10 Push Ups
10 Ring Rows
8 each Reverse Lunges

Notes:

Pull-Ups: Make sure you’re not craning your neck to get your chin over the bar. You should be looking across the room, not at the ceiling when you finish. Attempt a chest to bar every rep, even if you never touch. Also, stop flailing around and kicking your feet or David will yell at you.

Hollow Rocks: When you rock back (so that your butt comes up) make sure you’re not kicking your feet into the air. Either keep them low or bend your knees a bit.

Overhead Squats: You should be ACTIVELY pushing the bar UP the entire time. Also- barbells are better than PVCs. If you’ve got the shoulder mobility to use a barbell, do so. Even the lighter ones. Thinking about slowly descending into the squat while you continue to push the bar away from your shoulders.

Push-Ups: Again, make sure you’re not craning your neck. Keep your chin pulled back behind your sternum and stay as tight as possible.

Ring Rows: If these are easy you’re not horizontal enough. Make sure your hands touch your chest at the top of each rep

Reverse Lunges: Your front shin should stay almost vertical and each step should be smooth and consistent. Add a bumper plate to increase the difficulty.
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Camille Leblanc-Bazinet Snatches 190lbs
Behind the Scenes of the Open, Part 2 (Featuring CFSBK!)

Fitness: Work up to your first heavy set of 5 for this cycle’s linear progression.
It should feel heavy but the bar speed should remain pretty consistent for all 5 reps at this point.

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

Post loads to comments.
Press e1/6
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As Many Rounds As Possible In 12 Minutes of:
20 Box Jumps
20 Kettlebell Swings
20 Lunges

Post rounds completed and Rx to comments.

From the Vault: Deb P gives Coach Laurel the buisness

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How much money is there on Earth? VSauce

Fitness: 3×5 Across
Perform your first or second 3×5 Squat for the cycle. Do the math and see where you’ll end up at the end of the cycle based on the jumps you make.

Performance: 5/3/1 (5 week) OR deload with 70%x3x3 if you already hit your Wendler this week
65%x5
75%x5
85%x5+

Post loads to comments.
Squat e2/12
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3 Rounds of:
In 2 minutes row a max effort 250/200 meters, then perform max double unders for the remainder of the 2 minutes.

Rest 2 Minutes

Score the time for the row and the number of double unders per round. If you don’t have double unders somewhat down you can choose to perform max burpees instead.

Post row times and double under rep outs to comments.

CFSBK’ers love to Squat!

• Active Recovery is on for today!

CFSBK Movie Club

Some folks from the gym are going to see “Pain and Gain” today at 6:40pm at UA Court Street. If you’re interested in getting your pump on with these fine folks, please email andrew.migdail(AT)gmail.com for more details.

Do you like Wine and Festivals?!

Resident Somolier Brian S is looking for up to 8 volunteers to help him out. Details below:

The Great Googa Mooga is coming to Prospect Park next month and The Hess Collection is a winery partner! What this means is that I have a select number of wristbands which I can offer to CFSBK members for FREE!
Well – sort of free.

I am going to be out of town that weekend and am looking for people to help pour in the VIP Wine Tent.  If anyone there would like to help out pouring wine during the event they will get in free.  They can work as little or as much as they like as long as someone is behind the table the entire time. 

There are 8 weekend wristbands and 4 Friday night wristbands. All info about the festival can be found here: Googamooga.com Please have anyone interested contact me ASAP at bscott(AT)hesscollection.com

After I have all of the wristbands spoken for, I will host a tasting/training seminar so everyone is educated on the wines.
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An Olympic Rower and CrossFit Athlete CrossFit
Back at it: Orlando Trejo
64.5″ Standing Box Jump
World Record… Kick to the Groin

AmsterSnatch! 70kgs

The CrossFit South Brooklyn Calaveras

Come see the CFSBK Softball team try and continue their winning streak (streak of 1-0) tonight at 6:15pm at the Red Hook Ball Feilds. All are welcome to come spectate, cheer on and join in for post game tacos/beers if there is interest.

SAVE THE DATE: CSA FARM VISIT, June 30

Herondale Farm, our partners in the meat, poultry and egg CSA programs, will be hosting us for a full day of fun, workouts, farm tours, and of course a delicious picnic on their farm in Ancramdale, New York. Transportation and other details are still in the works, but save the date now.

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Behind The Scenes of the CrossFit Games Open Pt 1 (Featuring CFSBK!) CrossFit
Finding a New Community: Marion Jones-Thompson