Search Results for: subway

3-3-2-2-1-1-1

Work out of a rack and build to a 1 Rep Max Jerk for the day. We’ll review jerk mechanics as well as bailing safety. Today’s Jerks will only count for clean lock outs. Press outs will be no repped!

Post loads to comments.
Press e4/6
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5 Rounds, Each for time of:
20 Calorie Row
25, 20 or 15 Push-Ups

Rows are all out efforts, for push-ups choose a rep scheme that challenges you but allows you to do them unbroken, or with minimal rest. Rest about 3 minutes between sets.

Post best and worst round time and Rx to comments.

Thank You and Congratulations!

We’d like to thank all the volunteers who helped make yesterday’s event a huge success! We were honored to host the last event for the 2014 CF Subway Series and had many people come up to us to say how impressed they were with the organization of the event as well as the quality of judging. We’d also like to thank any and all CFSBKers who came out (the black sea!) to support Team SBK. Finally, tremendous work to all the OPEN teams who competed in not only this event but all in the events of the last three weeks. Our COMP TEAM did an incredible job and took third place yesterday and second place overall after four weeks of competition.

Have you ever competed in CrossFit? What about other sports? What are some of your highlights (or lowlights) from athletic competition?
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Eva T Rack Jerks CrossFit
A Day in the Life of Lauren Fisher (9th Place, CrossFit Games, Junior National Champion in Olympic Weightlifting) Pure Pharma
Breakfast Downgraded From ‘Most Important Meal of the Day’ to ‘Meal’ The Atlantic
The Life Aquatic: Amazing Underwater Photos From Around the World CNN

Fitness 3 x 5 Linear Progression
Add 5 pounds. 
e6/12 

Performance: 85%x1, 90%x1, 95%x1, 90%x1, 85%x1
e3/6 

Post loads to comments.
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4 Rounds For Time:
400m Run
15 Deadlifts 185/135
15 Wall Balls 20/10, 14/9

Post loads to comments.

Ask Coach Nick how much time he averages daily in a paleo squat 

Bend, Stretch, Mobilize, and Swing on the Rings

• Yoga for Athletes with Coach Whitney at 10am.
• Active Recovery is back on at 11am and noon today with Coach David.
• If you signed up for Ken H.’s rings class (AND THERE’S STILL SPACE!) remember that you’re meeting today from 2-3:30pm!

2014 Subway Series at CFSBK TOMORROW

Tomorrow, from 8am-1pm, we are hosting the final event for the 2014 Subway Series. Please note the following…

• Day classes are canceled.
• Open Gym is extended and starts at 5pm.
• The Teaser class is canceled.
• There will be an after party at Die Koelner Bierhalle afterwards and all are invited.

First Annual Brooklyn Barbell Club Olympic Weightlifting Meet

Ryan J. is lifting today at CrossFit Virtuosity from 11am – 4pm today in the first Brooklyn Barbell Club Oly meet. Is anyone else from CFSBK participating?? Please respond in the comments!

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Four Things I Learned from Being Bad at CrossFit Tabata Times
Feeding Your Canine Athlete New York Times

Fitness: High Hang Snatch + Behind the Neck Push Press + OHS (1+1+1)
Work up to a moderate load on the complex. 

Performance: Snatch + Snatch Balance + Hang (knee) Snatch (1+1+1)
Perform 7 reps of the complex at 75% of your 1 Rep Max snatch. 

Post loads to comments.
e3/6 
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15 Minutes or 5 rounds NFT (whichever comes first):
5 Muscle Snatches (with a two-second pause at the knee)
5 Overhead Reverse Lunges, Left
5 Overhead Reverse Lunges, Right
15 Calorie Row in as few strokes as possible

Post rounds and Rx to comments.

The Coach Fox shenanigans continue! Also, check out a new batch of gorgeous photos from photographer Susan Pittard up in our Flickr.

News and Notes

• Please remember that all classes are canceled on Sunday, Open Gym is extended to start at 5pm, and we still need a few judges to volunteer their time to help run the competition. Please contact David [at] CrossFitSouthBrooklyn.com with “Subway Series” as the subject line if you’re interested.
• Feeling like you could be a bit more limber? Check out Yoga for Athletes with Coach Whitney (aka one of our favorite pescatarians) tonight at 7:30pm. 
• CFSBK member Amanda Mc. wrote a super cool article about David’s journey with CFSBK for About.com, called “How One CrossFit Affiliate Owner Built a Thriving Business.” Share it with your CrossFit friends!

Want to Explore the World of the Rings? 

This primer class with Ken H. will introduce participants to the various aspects of the rings: the different grips, above the rings, below, swinging and still rings. We will also touch on how to take care of your hands and taping techniques. We will go over basic positions, movements, and strength holds. 

Time: THIS SATURDAY, August 23, 2-3:30pm
Cost: $20
Buy-in: 10 strict push ups and 1 toes-to-bar or knees-to-bar.

The class is capped at 10 participants, so don’t think twice! Register Here!

Call for CFSBK Artists!

Ever wonder what CFSBK would look like if it transformed into an art gallery? Well, you might have the opportunity to find out! We are considering hosting the very first CFSBK Open Gallery this fall, which would involve displaying a variety of art created by our members, right here at the gym. If you are a visual artist (even if your art is just a hobby!) and are a member at CFSBK, we want to hear from you.

In order to move forward (and convince David this is a good idea), we must hear from at least 10-15 artists by August 31 who are willing to commit to participating. The aim of the evening isn’t to sell the work of our artists (though if that happens, great!), but to showcase the often hidden talents of our members, bring our community together in a novel way, and perhaps be the first CrossFit gym ever to curate an art show.

The more diversity of mediums the better—painting, photography, film, collage, printmaking, design, textiles, installations, or something we haven’t heard of yet. (We have a 180” projector that can be used for video-based art.) If you make cool shit that would look nice on our walls and want to participate, please email Kate at katharine [at] crossfitsouthbrooklyn.com by August 31. Your email MUST INCLUDE 2-3 images of pieces you would consider showing or pieces that are similar to what you would create for the show. 

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Always Talk to Strangers The Atlantic
Everything You Need to Know About Planet Earth Kurzgesagt
A Tiny Good Deed Can Go a Long Way Science of Us
A Group Lifts Paraclimbers to Higher Goals New York Times

1 Press + 3 Push Presses + 5 Push Jerks
Spend 15 minutes working up to a 1 Rep Max on the complex. 

Post loads to comments.
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5 Rounds, As Many Reps as Possible:
:20 Deadlifts 155/105
:40 Rest
:20 Hang Power Cleans 155/105
:40 Rest
:20 Push Jerks 155/105
:40 Rest 

Post reps and Rx to comments.

The Subway Series crew yesterday at CrossFit Virtuosity 

News and Notes 

• Ever wonder how Coach Jeremy and CFSBK run Strength Cycle? The follow-up to last week’s Inside the Affiliate post is up, called “How to Run a Dedicated Strength Program at your Gym.” Read some CFSBK testimonials and learn even more about getting strong!
• Coach Noah and the Fighting Tacos still need 1-2 more women to play for CFSBK’s soccer team on Sundays on the Lower East Side (the registration for guys is capped and already full). Think of it this way: if you don’t sign up, you’re basically ensuring you’re missing out on good times. Email Noah [at] CrossFitSouthBrooklyn.com for more information.
• SAVE THE DATE FOR FIGHT GONE BAD on October 18, 2014. We are now open for any and all donations for prizes. If you own or work at a business that wants to provide some sort of prize (no matter how small!) for our top performers (for the WOD and fundraising) please email Info [at] CrossFitSouthBrooklyn.com. 

2014 Subway Series at CFSBK this Sunday, 8/24

This Sunday, August 24, from 8am-1pm, we are hosting the final event for the 2014 Subway Series. Please note the following…

• Day classes are canceled.
• Open Gym is extended and starts at 5pm.
• The Teaser class is canceled.
• There will be an after party at Die Koelner Bierhalle afterwards and all are invited.

We Need Judges and Volunteers!

• CFSBK is looking for 12 judges to volunteer their time to help run the competition. There will be a review session with David a few days before the event to discuss range-of-motion standards, judge protocol, and etiquette. Members with Level 1 Certifications will get priority. 
• We also need 1-2 more volunteers to help setting up the PA and running the scoring system. 

Please contact David [at] CrossFitSouthBrooklyn.com with “Subway Series” as the subject line if you’re interested in volunteering.

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Fixing The Immature Overhead Squat with Miranda Oldroyd CrossFit
10 Things New WOMEN Weightlifters Should Know Catalyst Athletics
Clint Smith: The Danger of Silence TED Talks
How to Enjoy Running on a Treadmill

Fitness: High Hang to Knee Hang to High Hang to Knee Hang Clean + Jerk
Work up to a heavy single on the complex.

Performance: Power Clean + Hang (knee) Clean + Jerk (1+1+1)
Work up to a heavy single on the complex. Press outs are considered missed lifts. 

Post loads to comments.
e3/6  
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For Time:
550m Run 
3 Rounds
30 Double Unders
20 Thrusters 75/55
10 Burpees
270m Run 

Post time and Rx to comments.

Benson says, “Godspeed and may the wind ever be in your favor” to our Subway Series competitors today!

The 2014 Subway Series is Back with the Third Week! 

Another year has gone by, and it’s time once again for an NYC affiliate throwdown: the 2014 Subway Series! The second competition continues this morning at 9:00am at Crossfit Virtuosity. All are invited to spectate, so come cheer on your fellow South Brooklynites as they compete against other local gyms.

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Relationship Between Core Stability Functional Movement and Performance Team USA
Fixing Droopy Elbows in the Jerk Catalyst Athletics
The Connection Between Beauty and Happiness The Atlantic

News and Notes

Fitness: 3 x 5 Linear Progression
Add 5 pounds to last exposure. 

Performance: 1 x 20
Add 5-10 pounds to last exposure.

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Fitness:
15-12-9-6-3 Reps for time:
Deadlift 185/125
Burpee 

Performance:
“Elizabeth”
21-15-9 Reps for time:
Clean 135/95
Ring Dip 

Post loads and times to comments.

The whole crew from the Subway Series at CrossFit Queens on Sunday

Goodbye, Jen S.!

Jen S., a three-year veteran of CFSBK, is leaving us next week for Chicago. She’s been an integral member of our community. She competed in all four events of the 2013 Subway Series and in three Tough Titsday meets (she won TT3 in the Broads division). She also participated in Hail to the Queen in 2013 and on CFSBK’s Ragnar relay team. From Jen herself:

“SBK made it so easy to call Brooklyn home. I’m grateful to have been a member of such an awesome, crazy, wonderful community. You guys are the best and also why it’s hard to leave. Don’t worry, though. I’ll be back soon. My next box has some pretty big weightlifting shoes to fill.”

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Meet the 4 Women Who Will Join the FDNY This Year New York
Upcoming Volunteer Opportunities in NYC Parks
Lifted Up CrossFit
5 Funny Things About CrossFit Kettlebeard 

Press: 5-5-5
Work up to a heavy set of 5 reps. No failing.

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Erg Repeats:
4 x 500m Row
Rest about 4 minutes between attempts.

Post loads and times to comments.

Our mighty Subway Series winners! 

CONGRATULATIONS to CFSBK’s Competition Team at the Subway Series!

Alex B. and Coaches MeLo, McDowell, and Jess—CFSBK’s Competition Team yesterday—took FIRST PLACE at the second event in the 2014 Subway Series at CrossFit Queens. Below is the WOD they completed for their victory:

“Grannie Gone Mad”  

Pair of men and pair of women each complete the following simultaneously:

In 9 Minutes:
10 C&J, 135/95
10 C&J, 155/115
10 C&J, 185/135
AMRAP C&J, 205/145

After each set of 10 C&J, pair must complete 40 double unders and 20 toes-to-bar before moving on to their next 10 C&J (including during AMRAP).  

If you are interested in competing in either of the final two Subway Series events, please contact Coach MeLo (Melissa [at] CrossfitSouthBrooklyn). Do it!!!

News and Notes 

• There’s a new post over on Coach David’s blog Inside the Affiliate, all about Coach Jeremy and Strength Cycle at CFSBK. It’s called “Why You Need a Dedicated Strength Training Program.” Check it out!
• Happy birthday, Greg A.!

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CrossFit Flirting: Talk Burpee to Me New York Times
Drugs and the Evolution of Bodybuilding The Atlantic
What Is The Speed of Dark? Vsauce
Dave Castro talks with Julie Foucher, Rich Froning, Sam Briggs, and Jason Khalipa about participating in the first-ever CrossFit Team Series. 

Fitness: Clean + Knee Hang Clean + Jerk (1+1+1)
Work up to a heavy single on the complex.

Performance: Clean + 2 Jerks (1+2)
Work up to a heavy single on the complex. Press outs are considered missed lifts

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Partner WOD
In teams of 3 with one partner working at a time:
AMRAP 4 Minutes each
Thruster 95/65
Pull Up
Box Jump 24/20
Kettlebell Swing 72/53

Post loads and rounds to comments.

Highlights from Day 5 of the 2014 Commonwealth Games

The 2014 Subway Series Resumes with its Second Week! 

Another year has gone by, and it’s time once again for an NYC affiliate throwdown: the 2014 Subway Series! The second competition continues this morning at 9:00am at Crossfit Queens. All are invited to spectate, so come cheer on your fellow South Brooklynites as they compete against 12 other local gyms.

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A More Pseudonymous Internet The Atlantic
What Fish Does to Your Brain The Atlantic

Fitness: 3 x 5 Linear Progression
Start below your last exposure to leave room to grow. 

Performance: 1 x 20
Start at about 55% of your 1 Rep Max.

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In 12 minutes:
5 Wall Ball 20/10, 14/9
5 Knees to Elbows
10 Wall Ball
10 Knees to Elbows
15 Wall Ball
15 Knees to Elbows
20 Wall Ball
20 Knees to Elbows
25 Wall Ball
25 Knees to Elbows
etc…
If you can’t perform K2E as Rx’d then sub V-Ups.

Post loads and rounds to comments.

Coach Jeremy with KR. 

News and Notes

• The Meat/Fish/Veg/Flower/Egg CSA pickup is TODAY, from 6-8:30 PM. Eggs will also be for sale, $6/dozen. Please bring small bills for the eggs and your own bags to carry your goodies home. Questions or issues? Email Michele at mignyc [at] gmail.com. Want to sign up for any of our CSA programs? See this page.
• Zach H. wants you to know about another competition happening September 13-14, called the Pump Games. It’s a two-day event in New Jersey and Zach and a few others are already signed up. The price bumps up tomorrow, so check it out today! If you want to coordinate with him, email him at z.hodge [at] live.com.

Subway Series is Back On This Sunday

We’re looking for a few more CFSBK members to join one of our 3-person open teams at the second Subway Series competition this Sunday, August 10th at Crossfit Queens. The workout has been named “Grannie Gone Mad” and is a variant of the benchmark Crossfit “Girls” workouts, Grace and Annie.  

The full workout details and movement standards have been released here: Subway Series Event #2: Open Team WOD. The event will begin at 8:30am and is expected to run until 12pm. Registration is $99 per team, or $33 per person. 

Registration for the event closes at noon on Thursday, so if you are interested in competing, please email Coach MeLo ASAP: Melissa [at] crossfitsouthbrooklyn.com

Get on the Water This Summer with CFSBK

What: Stand-up paddleboard lesson and tour
Where:  On the Hudson River, launching from Croton Point Park in Westchester County  
When:  2-4pm, Saturday, Aug 16
$99 per person, cost drops to $89 per person with 6+ participants
Sign-up: email Mare at mare@crossfitsouthbrooklyn.com by Friday, August 8

This two-hour lesson and guided tour is geared toward first-timers and beginners starting in a protected bay area so that everyone has an opportunity to get their “sea legs.” After folks are feeling comfortable on their boards, we head out for paddle.

For more information, head to our event page!

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Why I Kicked an Athlete Out Of My Box Alyssa Royse
How Foam Rolling Relieves the Pain of Working a Desk Breaking Muscle
What Makes Us Fat: Is It Eating Too Much Or Moving Too Little? NPR
Russell Berger and Mark Rippetoe Respond to ESPN about CrossFit Outside the Lines