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MONDAY AND WEDNESDAY GROUP AND BEGINNER CLASSES WILL BE HELD AT HARMONY PARK IN PROSPECT PARK.  WE ARE COMBINING BOTH CLASSES AND WILL MEET AT 6:45PM.
The Lyceum is hosting the International Brooklyn Film Festival and kicked us out on our butts.  Please don't hesitate to contact me if you've got any questions.

Jeremy and I had a great time at the East coast Challenge this weekend.  The events included a CrossFit Total, 5K Run, and a hopper WOD which was:
Row 1000m
Then 5 Rounds of:
21 Sumo Deadlift High Pulls (95lbs.)
15 Burpees
9 Thrusters (95lbs.)

There was a 20 minute cap on this workout. Not one competitor finished all 5 rounds.

MVI_0340.AVI

325lb Deadlift (sideways)

Heat 3 takes on the Hopper

Jeremy Fisher had the highest CFT of ANY competitor at 1080.

More CFT

"Firefighter Fran"

New friend to CFSBK, "Spider Chick"

In this workout you move from each of five stations after a minute.
This is a five-minute round from which a one-minute break is allowed
before repeating. We've used this in 3 and 5 round versions. The
stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of
"rotate," the athlete/s must move to next station immediately for good
score. One point is given for each rep, except on the rower where each
calorie is one point.

Setting Up.

In this WOD the athlete completes as many reps in each station as possible for one minute before moving to the next exercise.  This WOD is 4 Rounds.

Wall Ball 20lbs.
Tall Cleans 75 lbs.
Dumbbell Push Press 30lb DB's

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Cool Down: 3 Rounds, not for time
Reverse Sit-ups, 20 reps
Windmills, 8 reps each Side
One arm Sotts Press, 8 reps each side

Scapular Flys, 2×12 Prone, 2×12 Supine

Here is a video Xuan Mai took of me doing some Bodyweight snatches. The performance menu is giving away free stuff for videos of these. My legs are a little wobbly on the overhead squats and my pants come undone after the second rep. Thanks XM!!

THERE WILL BE NO CLASS AT THE LYCEUM ON MONDAY OR WEDNESDAY. (we're getting kicked out for the Brooklyn Film Festival)
We are going to combine the Beginner and Group classes and meet at 6:30pm in Prospect Park where we met for Murph. The directions can be found on last Sunday's Post. Please email or call me with any concerns or questions.

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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Please be ready to start the WOD at 2:30pm. We will be meeting AT the playground, check the previous post for more details regarding location. There is an entrance to the park at 9th street. If you've got any questions don't hesitate to call me at 973.610.3628

Also, there are NO CLASSES AT THE LYCEUM TONIGHT. Beginner and Group have been combined for this Memorial Day WOD.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

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Skills:
Back Levers on the Rings

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MEMORIAL DAY UPDATE:

We will be meeting at HARMONY PARK in Prospect Park tomorrow at 2:30pm for our Memorial Day "Murph". Harmony Park is Located near the Bandshell at Prospect Park West between 9th and 11th Streets. Pull-up bars are scarce at the park so if you've got rings please bring them!

By Public Transportation: (MTA map)
• F Train to 15th St./Prospect Park station.
• 2 or 3 Train to Grand Army Plaza station.
• B-68, B-69 or B-75 Buses to Prospect Park West & 9th St.
• On weekends from noon – 6 p.m. you can take the Heart of Brooklyn Trolley to the Bandshell stop.

By Car:
• From Manhattan and Brooklyn Bridges: Take Flatbush Ave. to Grand Army Plaza, Prospect Park West exit to 9th St.
• From BQE: Take BQE to 38th St. exit. Make left on 4th Ave., then right on 9th St. to Prospect Park West.

(Interactive Map)

There will be NO 6pm/7pm Classes at the Lyceum. Group and Beginner classes will be combined for this event. We plan on going to John C's house afterwards for some food and drinks.  ALL are welcome and encouraged to attend! Please don't hesistate to call me if you've got any questions or concerns. 973-610-3628

"Murph"
For time:
Run 1 Mile
100 Pull-Ups
200 Push-Ups
300 Squats
Run 1 Mile

As with every WOD, this is scalable if you cannot complete the workout as Rx'd.

3 rounds for time of:
50 reps of your "Goat"
Run 620 meters

In this WOD, you're going to pick what you're worst at (your "goat") and do it.. for 150 reps.

Skills:
Snatch Technique

Handstand Push-Ups

CrossFit San Fransisco's Blog

Survey: Would you rather..
1. Stay upstairs and have the occasional headache about bailing on weight.
or
2. Move back downstairs where bailing is never a problem, however we would have to load/unload the equipment every class and move the mats about 2x per month.

Question:
We're planning on doing "MURPH" on Monday for Memorial day.  Does anyone know an outdoor location in Prospect Park with ample pull-up/monkey bars? We can bring the rings out as well.  Also, what time would be ideal for most people to get together? We will be combining Beginner's and Group classes for this WOD.

Andy gets to experience what CF is like on the other side of the Camera.

For time:
75 Push-ups
95 pound Sumo-deadlift high-pull, 50 reps
50 Ring Dips
40 pound Weighted Pull-ups, 30 reps
25 Handstand Push-ups

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We're going to stagger-start small heats of 2-3 athletes in this WOD. If you've got a stopwatch, please bring it. Here are some possible MODS:

A: 75 Push-Ups, B: 75 Modified Push-Ups, C: 75 Elevated Push-Ups
A: 95 lb. SDHP, B: 65 lb. SDHP
A: 50 Ring Dips, 50 Jumping Ring Dips, C: 50 Parallette Dips
A: 40 lb. wt. Pull-Ups, B: Decreased load or Bodyweight Pull-Ups C: Jumping Negatives
A: HSPU, B: Decreased ROM HSPUs (with stacked Abmats)  C: Decline Push-Ups

Have a plan of attack on this WOD. If you're unsure of your rx'd loading parameters come early to get a feel of the loaded movements. Coaches will be on hand to assist you, obviously.
_____________________

Anterior Bail/Posterior Bail
(dramatic face not necessary)

THE CROSSFIT GAMES
Check out the CFG website. There is a good likelihood that Jeremy Fisher will be representing CFSBK at the games this year!

5 Rounds for time of:
OHS 3 Reps
FSQ 6 Reps
BSQ 9 Reps
Box Jumps 12 Reps

Men use 95lbs., Women use 65lbs.

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Please remember that there will be 4 live cameras today for the documentary. I’ll be at the lyceum around 4 to start cleaning up, do my interview and demo some typical CF movements. Anyone who wants to come early for an interview or to help clean up is both welcome and encouraged.

Welcome aboard the 3rd cycle of Foundations!

Pre-Interviews (there are a couple more in the scrap book)

Pioneer Valley CrossFit
Got Ring Strength?

5 Rounds For time of:
20 Overhead Walking Lunges (40% Body Weight)
20 Knee to Elbows

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"Does my butt look big in these?"

Cook some organic chicken breast on a non-stick pan with a little bit of olive oil. Once the chicken is about 90% done you can add a generous helping of swiss chard and asparagus into the mix. I prefer to broil the asparagus with oil, pepper and garlic for about 10 minutes before I add it to the pan but that’s really only to preserve some texture.
Season with some pepper and lemon before enjoying. If you’re zoning you may want to add some fruit for dessert. Preferably berries.
This meal took about 15 minutes from start to finish.