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!
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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.

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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"
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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)
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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

3×10
Add 2-10 lbs to last week

Post loads to comments.
(E5/8) Compare to 5.15.11

400 meter carry
Ex: kegs, sandbags, kbs, dbs, vests, etc…There is a 5 burpee penalty each time you stop to rest
Repeat for a total of 2-3 carries with different/heavier objects

Post loads, objects and burpee penalties to comments.

She said yes! Dan H. & Julia W. moments after Dan's proposal!
Photo Courtesy of Max Flatow

Murph Countdown

Our annual Memorial Day Murph is exactly one week away. We hope you'll join us for a wonderful workout and a great day with CFSBK friends and family! 

Remember this isn't a competition and it isn't just for longtime Crossfitters.  We will have a number of scaling options so whether you just finished Foundations or have done Murph with a weighted vest you are welcome to participate! This is about coming together as a community and celebrating the men and women who have made great sacrifices in serving this country.  The WOD starts at May 29th at 11am and eat time starts at 1pm.  Bring the kids, bring friends, bring strangers!

Thank you to all the people who have volunteered to grill and bring libations so far.  We are still in need of 8-10 people to bring salads/sides.  C'mon my Paleo chefs!  Contact Shane at the email address below if you'd like to share a delicious dish!

Also any and all former or current members of the military please contact Shane at shane(AT)crossfitsouthbrooklyn.com this week with your name and what branch you serve(d) in. 

Makeover Casting Call

It’s makeover season!!   O, The Oprah Magazine is looking for men and women between 25 to 65 years old for a fall fashion makeover-  individuals as well as pairs (sisters, friends, couples, etc).

Any one interested in being submitted for this casting should email a write up about why he or she needs a makeover (examples: new job, back on the dating scene, new mom, etc), a photo proving they need a makeover, name, age and profession.

**All candidates should live in the New York City area and be available for an in-person go see prior to the shoot.

If you're interested please contact Alicia Bridgewater at abridgewater(AT)hearst.com 

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Hershel is a LOLcat I Can Has Cheezburger
CF Games Calculator Fugue Science

This is a test to see how posting a blog entry works.  So far so good. Why does it say Draft? How do I Publish?

Post time to comments.
compare to 2.2.2 This is 80%

21-15-9
Push-Up
Deadlift

Post time and Rx to comments.
Pulling HTML doesnt let you resize in the editor unless you upload the file directly to squaresoft, so it seems.  I had to find code for the image smaller.  I think I linked the image to crossfit.com.  

Here is a Header at 30%  Don’t press the “Header” option
and this is a bunch of content. Don’t hold down the shift button when you press enter. Not sure how to space text without the page break. When I press shift and enter
It allows me to do it but annoyingly pushes me to the top of the post editor.

Otherwise you get a page break.

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links links links 

Athletes will have 20 minutes to find a 2 rep max Thruster

then

2 Rounds for time:
75 Double Unders
25 Pull-Ups
10 Thrusters at 60% of best double

Post Thruster max, Rx and time and to comments.

Jason will be doing more of the same today at the BK 1/2!

Good luck SBKers in today's Half Marathon.  Post race results to comments.

CrossFit Total Competition at Hybrid Athletics
On July 9th Hybrid Athletics will be hosting a Crossfit Total competition. It's as simple as it sounds. The competition will be doing the Crossfit Total, 1 rep maxes of Back Squat, Strict Press and Deadlift. Competitors will be given 3 lifts in each of the movements to hit their max.

Prizes will be awarded to two different kinds of winners for both men and women. One prize will be for the highest Crossfit Total for each. The other will be for the highest total as a percentage of body weight. This makes the competition open to ANYONE.

Registration is available right through their website, www.hybridathletics.net.

They are capping registration at 100 and already have 20 plus people signed up.

Anyone at SBK interested in putting together a team?
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The Rapture is Here! Youtube
Melissa Hartwig Failed Her RKC Cert and Succeeded at Life Whole 9
Dozer the Dog Runs Maryland Half Marathon ESPN