BSQ
5-5-5
Find a new 5RM!  Athletes will use their rest periods to do any pec/shoulder prep for their handstand work

Post loads to comments.
(e8/8) compare to 4.20.11 and 3.30.11

Handstand Push-up
1x Max reps or 1x Max Handstand Hold
Athletes doing a static hold should leave enough time to dismount safely

Post reps/time to comments.
(e4/4) compare to 5.9.11

Accessory Work

Foam Roll/Lax Ball your problem areas

The Shirt that Launched a Thousand Gun Shows…Ladies Tanks are BACK! 

Happy Birthday Traci T.!

Today are the last exposures of of BSQ and HSPU for the cycle.  We hope the last month of hard work pays off in PRs and refined technique!  Before today's squats please read/re-read Coach Margie's article "Getting Ready to Squat" to get your mind right! 

Our Casa is Your Casa

I've got good news and I've got bad news.  The bad news is we don't have a maid.  The good news is that we're all adults and can clean up after ourselves!  Everyone is generally pretty good about cleaning up their weight plates and gym tools and we ask that you do the same with your glasses, water bottles and dishwear you use while at the gym. 

So please if you use one of the glasses or make a post-WOD snack clean up your mess.  Also, don't forget to floss and please don't swim within 30 minutes of eating. Thanks!

_________________

As this cycle comes to a close, what workout stands out as your favorite and/or where have you made the most progress? (can be either a conditioning piece or a strength movement)?
_________________

Coping with Injury: Learning from a Couple of CrossFit Hipsters StrongerFasterHealthier
A Higher Order of Thinking CrossFit One World
The Claim: Is a Diet High in Protein Bad for Your Kidneys?  NY Times
A Good Night's Sleep Isn't a Luxury; It's a Necessity NY Times

Josh L. & Portia chillin' like villains post-Murph

Bon Voyage to fearless leader David O and Mike R. who are heading to Ecuador for the next two weeks!

Hey Mon, Time to go to Work!

We are back on our regular class schedule today! 6a & 7a, 5p, 6p and On-Ramp and Foundations are all on! 

I Missed Murph and All I Got was this Awesome T-Shirt

If you weren't able to make it in for Murph this weekend don't fret you can still get one of our limited edition Murph T-shirts!  It's the perfect t-shirt for making up Murph on your own.  We've got ladies cuts and all sizes are still in stock!

_______________________

What was the highlight of your weekend?
_______________________

Regional Update 1.1 Crossfit
Regional Update 1.2 Crossfit
8 Reasons to Why People Drink Soda and 16 Reasons to Stop Drinking it EMed Expert

Congratulations to Sarah H for earning the coveted CFSBK Skull and Crossbones Hoodie for her
Ragnar Relay planning and overall spectacularness

Thank You!
Yesterday's "Murph Day" was one of our biggest and best to date.  Great work to everyone who participated, especially if it was your first, "Murph".  A special thank you goes out to the following folks:

Coaches Shane and Noah for organizing the event
Dave B for Taking Pictures
Mel L and Andrew C for grilling
Michele K for organizing and dishing out the food
Jim R for letting us borrow his grill
Coach's Nick and Jess for helping out with organizing folks and food prep
Coach Fox and Quist Industries for hooking up the sweet T-Shirts
Everyone who brought food, encouraged their fellow CrossFitters and cleaned up afterwards

Have a great holiday today, we'll see you tomorrow!

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

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Post time, Rx and experience to comments.
compare to 5.31.10

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
To read more about "Murph" click here.

Memorial Day
Memorial Day is a special holiday where we honor and remember the men and women who died while serving our military.  Today's workout was one of Michael Murphy's favorite WODs which he called "Body Armor".  Each year we come together to do this workout and celebrate those who have given the ultimate sacrafice for our country as well as recognizing those still with us who continue to serve.  CFSBK would especially like to thank members from our gym who serve in the armed forces and related fields.  Your efforts are appreciated and respected, this workout is for you!

The gym will open at 10:30AM and we will be starting the first heat of folks exactly at 11am.   We'll be starting new heats of up to 20 people on the half hour and recommend that you arrive 15 minutes early for whichever heat you'd like so that you can warm-up and do any movement prep you'd like.  

There will be a number of movement and scaling options available so whatever your level of fitness is we'll find the appropriate challenge.

The BBQ itself will start at 1PM. If you can, please bring a side dish or some beverages so that everyone can eat their fill.

Hope to see you all today!
_______________________
Remember that on the actual Memorial Day (tomorrow) CFSBK will be closed. Please enjoy the day off with friends and family, we'll be sure to do the same!

3×10
Add 2-5lbs from your previous exposure

Post loads to comments.
(e7/8) compare to 5.22.11

6x100m Sprint
The work to rest ratio on these is 1:4

Post times to comments.

David F about to bungie jump off the Navajo Bridge at the Grand Canyon – 470 ft down

Murph Reminders!
Remember that Sunday is our 4th Annual Memorial Day Murph!  The event will officially begin at 11am and go until about 3pm. 

The gym will open at 10:30AM and we will be starting the first heat of folks exactly at 11am.   We'll be starting new heats of up to 20 people on the half hour and recommend that you arrive 15 minutes early for whichever heat you'd like so that you can warm-up and do any movement prep you'd like.  

There will be a number of movement and scaling options available so whatever your level of fitness is we'll find the appropriate challenge.  Everyone is encouraged to participate, spectate but please, don't player hate.

Sunday is expected to be a warm one so please hydrate Saturday (with something other than alcohol) and make sure you hydrate before, during and after the workout (again, with something other than alcohol).

The BBQ itself will start at 1PM.  If you're bringing a side dish and/or delicious beverages please email Shane at Shane(AT)Crossfitsouthbrooklyn.com if you have not yet. 

We could also use one more grill.  If you have one you can donate to the cause that would be greatly appreciated! 

Bring your family, bring friends we hope to see you Sunday!

_________________
MMA Fighter, Frank Mir goes from Vegan Diet to Paleo Diet MMAFighting
WhyPaleo.com
Eat Like a Caveman, Get Results Katu.com
Red Meat Does Not Give You Cancer WILEY Online Library
Unexpected Gardens and the Charm of a Quiet Revolution Nourished

The 2011 Memorial Day Murph Tee Shirt! Available Sunday!

CFSBK Closed on Memorial Day (Monday the 30th)
After our "Muprh Day" event on Sunday the staff at CFSBK is going to kick up their heels, drink a few beers and take the day off on Monday.  We hope you all enjoy the nice weather and get to catch up with friends and family on your day off.  We'll see you on Tuesday when we'll resume normal programming.

________________
Why Fat is the Preferred Fuel for Humans Marks Daily Apple
New Starting Position StbF
Knee Pain Case Study Mobility WOD
Shoulder Performance Eric Cressy

Five Rounds For Time of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Rx Loads are 155/95

Post time and Rx to comments.
compare to 4.18.09

Congratulations to Sean B for being Selected for Special Forces Assessment and Selection (SFAS).  This is a grueling 2 week test that only about 1/3 of the candidates pass.  Sean will now begin a year and a half of Special Forces training.  To see a video of SFAS, watch this documentary entitled "2 Weeks in Hell" Part 1 of 9…

3×5
Add 2-5 lbs from the previous exposure

Post loads to comments.
(e6/8) compare to 5.18.11

For Time:
Run or Row 800m
Accumulate 2:00 in an L-Sit

L-Sits on Parallel Bars or Rings

Post time and Rx to comments.

Good luck to Ben F who will be in Sudan for the next 60 days working security detail for the State Department!

Happy Birthday, Asta F!

Attention all Murph'ers!
We'll be providing the meat and some beer for all to partake in.  We'd kindly ask that you bring a paleo friendly side or some beverages for folks to enjoy post workout.  The goal is to send everyone home exhausted, covered in sweat and uncomforably full.  3 Cheers for Murph Day!

Check out Sarah H's pictures from the 2009 "Murph"
____________________
In Defense of Bacon CaveGirlEats
The Bacon Bummer Whole9
NFL Training Secrets TTMJ

Alex H volunteered to do the “Murph” runs with a Keg!*

Degraw Street Etiquette 101

CFSBK often takes to the streets for our workouts.  We run, lift, throw, jump and drag on the sidewalk on a regular basis.  As fun as it is to push a prowler or run sprints outside, we have to consider our residential and commercial neighbors.  We’ve had a few “nudges” from our friends on Degraw Street that sometimes it can be difficult for pedestrians to walk if we’re in full swing during a WOD.  So in order to work better with our neighbors, we’ll be using the street a little less and we ask that you guys be mindful of folks walking by when we do.  Here are some easy tips to stay safe and help us maintain the ability to use the street:

– Slow down when you run in and out of the building.  Adding a couple seconds to your time is a better alternative to running full force into someone on the street or signing into the gym.

– If you’re working with an implement (barbell, kettlebell etc), make sure that you keep it under control and don’t let yourself trail into the middle of the sidewalk where people can’t get by or are in danger of getting hit.  Try to keep your overall footprint as small as you can.

– Pedestrians have the right of way on the sidewalk.  Try to run around folks with plenty of clearance so you don’t startle/run into them.  If space is tight, slow down so you can safely maneuver through them.

– Be aware of your surroundings.  As tired as you might be you still need to be vigilant about what’s going on around you.  Keep your eyes open for skateboarders, trucks coming in/out of garages, people walking out of boulders and any debris on the street.

Remember that you represent CFSBK when you’re on the street.  Try to be curteous, adaptable and rational when hitting the pavement.

Thanks!
The Management

Log Books!
Remember to take your log book home this week.  The crate is overflowing and we want to make sure all our active members don’t have to sift through 30 lbs of journals to find their book.  You can bring your log book home on Muprh day (Sunday)

 

Would You Rather…
Run a 5K with a weighted vest (20lb) or do Double Fran?
(*not true)
______________
On Tendinitis Eat.Move.Improve
So you Hurt Your Knee Eat.Move.Improve
What is Dynamic Stretching and Why is it Important? Norcal S&C
Mensticular Fortitude Cathletics

4 sets of +1 Rep from last week's sets.
If you're not at HSPU's yet, try to spend a little more time inverted each set.

Post reps or experience to comments.
(e3/4) compare to 5.16.11

Perform the following couplet every minute, on the minute for 10 minutes:
2 Power Clean and Jerks, 135/95
4 Bar-Facing Burpees

Post Rx and experience to comments.

Katie M and Bethany B at Active Recovery with Coach Shane

Team SBK at the Hybrid Athletics Total
Coach Margie has volunteered to organize anyone interested in competing in the Hybrid Athletics CrossFit Total Competiton on July 9th.  This is a grea opportunity to test your strength in a new environment and represent your gym and your training.  We've already got a few folks who have expressed interest in competing.  Remember that this event is being scored on total numbers as well as relative to body weight so everyone has a chance to place well.  If you're interested, register on the Hybrid site and contact Margie(AT)CrossFitSouthBrooklyn.com

CFSBK Spring Cleaning Part 3 (Log books)
Over the last few weeks we've cleared out unclaimed shoes and clothing from the gym.  Now we're going to thin out the member's log book crate.  Please take your log book home for the next week, you can bring it back to the crate on Sunday the 29th (Murph Day!).  Unclaimed log books will be recycled.

Murph's 100 Pull-Ups, 200 Push-Ups and 300 Squats can be done "anyhow" meaning you can game out how your partition reps anyway you want.  What do you think is the best way to get through this workload?
___________________
Former President Bush Awards Lt. Michael Murphy the Medal of Honor
The US Medal of Honor and the story of Lt. Michael Murphy