Search Results for: subway

Margie’s Going Away Party!

In case you didn’t know, Coach Margie will be leaving CFSBK in a couple of weeks to head out to the University of Wisconsin to pursue an MS in Agroecology, a multidisciplinary approach to sustainable agriculture.  Come join us as we wish her farewell and celebrate a new chapter in her life!

When:  Saturday August 11th, beginning at 8:00pm.
Where: The Rock Shop, 2nd floor
RSVP: by Thursday 8/9 to info(at)crossfitsouthbrooklyn(dot)com.  Please put “Rock Shop RSVP” in the subject line.

All are welcome and encouraged to come!

Good Luck Team CFSBK

Tomorrow Team CFSBK will take on the first of 4 events for the 2012 CrossFit Subway Series. Tomorrow’s event is a spin on “Karen” and will take place at CrossFit Queens.  Best of luck to all those competing!  Hope everyone loves Wall Ball.

Ready Player One

The CFSBK Book Club will be reading the New York Times Best Seller, “Ready Player One” by Ernest Cline. If you’re interested in participating in this Sci-Fi go around of the book club, please email Peggy at pjeanlouis1(AT)gmail.com to get involved.  The meeting for this book is scheduled for 8/19/12

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David Blane: How I Held My Breath For 17 Minutes TED

Performance

5 Rounds For time of:
10 Power Snatch 115/75
10 Burpees

If hip or ankle mobility prevents you from easily organizing the start position for the Snatch, start each rep from the hang position.
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Fitness

5 Rounds For time of:
10 Overhead Squats
10 Burpees

Post time and Rx to comments.

As I told most of you I’m working at summer camp.  I’m the Unit Director for boys at Pioneer Village, our program for 14-15 year olds.  These older kids are in a separate location from the younger ones, on the opposite side of our lake.  The program is focused on team building and leadership development through a more outdoor education geared curriculum- we cook breakfast and dinner over open fires everyday, go rock climbing, hiking, etc and all the kids go on a five day hike, bike or canoe trip.  I just returned from a trip with our more experienced kids hiking in the Adirondacks that culminated in a rafting trip through class 4 rapids.  Good fun.
Attached is a picture of “Crossfit Pioneer Village.”  One of my kids, Joe N. works out at his local affiliate in Norwalk so we did some WODs with the gear I brought up (and a few pieces I improvised on site).  Along with a daily schedule of swimming, hiking, field sports, general running around and trail running we did a pretty good job of keeping fit.
– Noah B

News and Notes

• Congrats to Dave E and Sara on getting hitched, and to Nate and Leslie O on the birth of Genevieve
• There will be no Classes on Saturday, August 11th for the Subway Series Event at CFSBK
• There is no Active Recovery this Saturday, August 4th
• We’ve still got 2 slots left for Coach Noah’s Kipping Pull-Up Skill Class this Sunday the 5th

LOC Winners!

Finally…the LOC Winners are in! Sergey B and Melissa L garnered the most votes amongst their peers. Their prize, in addition to the leaner versions of themselves, is 1 free month of unlimited Crossfit training at CFSBK! Both of our winners demonstrated amazing compliance during the challenge and the proof was in the results. Congrats to both Melissa and Sergey, we hope you continue on the path you’re on. Also, congrats to all the participants who saw the challenge through. There were significant changes observed in many of you and we hope you learned a bit about how to optimize your nutrition and lifestyle for your goals during the process.
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A Part Of Me Died 70s Big
Training With A Hangover Starting Strength
Chinese Team Weightlifting Youtube Channel
Top 10 Lessons I’ve Learned From CrossFit Invictus
How CrossFit Saved My Life: Miranda Oldroyd

Today is Day 1 of the CrossFit Powerlifting Trainer Course at CFSBK.  Shane and Laura Phelps-Sweatt will be teaching the techniques used by Louie Simmons of Westside Barbell to produce the most successful powerlifters in the world. The day will start at 10am and run until 5pm.  There are no Group Classes at the gym today.

Track Workout Today in Red Hook

Join Melissa L and Rickke M as they host an austere WOD in Red Hook Track today from 9:30-11:00am. The workout will be as follows:

For Time:
1200m Run
20 Burpees
800m Run
30 Burpees
400m Run
40 Burpees

Post time to comments.

Laura Phelps-Sweatt

Traveling to CFSBK?

If you’re coming to CFSBK for the first time, you might consider the following:

Parking: Look for parking on Degraw street and in the avenues and side streets south of 4th avenue.  Everything above 4th ave is residential and tricker to find parking in.

Subway: The closest Subway would be taking the R  to “Union Street” or  2   3   4   5   B  or  Q  to Atlantic Ave.  Check us out on Google Maps here

Coffee: Root Hill Cafe is open at 8:30am on Saturday and Sunday. Tell them you’re from CrossFit and get 10% off your order!  Root Hill is located at 262 4th Ave at Carroll Street.

Food: Bierkraft is a great place to grab a “Paleo Special”,  Ice Cream Sandwich and a post WOD Beer!  Bierkraft is located on 4th avenue beween Union and Sackett.

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300lb “Grace” CrossFit

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls
90 Double-unders
30 Muscle-ups

Women’s Rx Wall Ball: 14lbs to 9′ target
Men’s Rx Wall Ball: 20lbs to 10′ target

For folks not competing in the Open, here are some additional ways we’ll be scaling this workout:

• Wall Ball: 150 Reps, scaling Wall Ball weight primarily and height secondarily. You should scale so that you get through the Wall Balls before the 12 minute cap.

• Double Unders: 60 Attempts or 4x Singles (360 Reps). Individual skill level may vary this.

• Muscle-Ups: 3 C2B Pull-Ups and 5 Push-Ups = 1 Muscle-Up

Post reps completed and Rx to comments.

Current Top Female Scores
1. Taylor Richards-Lindsay 261 Reps (0 Rounds + 150 WB, 90 DU, 21 MU)
2. Emily Bridgers 260 Reps (0 Rounds + 150 WB, 90 DU, 20 MU)
2. Kelly Steadman 260 Reps (0 Rounds + 150 WB, 90 DU, 20 MU)

Current Top Male Scores
1. Neal Maddox 323 Reps (1 Round + 53 WB)
2. Rich Froning 209 Reps (1 Round + 39 WB)
3. Jason Khalipa 297 Reps (1 Round + 27 WB)

See Neal Maddox and Jason Khalipa’s WOD Demo
All scores are current as of 12:00am Sunday

Dave B, High On The Strength Totem Pole at CFSBK

Good luck to all SBK Competitors WODing at CrossFit Virtuosity today!

Check out Samir C’s article: Nietzsche, Power, and Bible-readers on the Subway

Again Faster Jump Ropes!

Did you miss out on our last bulk order of these sweet and fast jump ropes?  Well Joy M did and she’s had enough of being tripped up by a light, slow rope.  She’s looking for 10 other folks to join in on a bulk order of the Again Faster Revolution rope.  Including shipping costs, the ropes would run just over $24 each.  If you’re interested, please contact Joy at jmele72(at)hotmail(dot)com.

Josh Dick’s Photography

Our own Josh D just came back from an amazing photo journalism trip to Burma, check out his work:

“Inside the Karen State, young students at the Free Burma Ranger Jungle School of Medicine Kawthoolei engage in a clincal teaching environment and provide aid and medical care to hundreds of local Karen and internally displaced people inside the conflict zones of Burma. Gallery Here

“At Burma’s Jungle School of Medicine, Students are Teachers, Healers” Huffington Post

CFSBK Book Club Round 2 Launches!

For their second go-around, the CFSBK Book Club has chosen “The Sense of Ending” by J. Barnes for their second read.  If you’d like to join in, simply pick up the book and get reading.  The club will be meeting at a bar or coffee shop to discuss the book on April 29th. To get on the email list for this and future events, please email Peggy at pjeanlouis1(at)gmail(dot)com

Outlaw CrossFit talks 12.4

Today CFSBK is hosting WOD 12.2 of the CrossFit Open and will not be holding regular classes.  Best of luck to team SBK and all our visitors on today’s event! We’ll be back on tomorrow!

MEN – includes Masters Men up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

WOMEN – includes Masters Women up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

Post reps completed to comments.

David does 12.2

Traveling to CFSBK?

If you’re coming to CFSBK for the first time, you might consider the following:

Parking: Look for parking on Degraw street and in the avenues and side streets south of 4th avenue.  Everything above 4th ave is residential and tricker to find parking in.

Subway: The closest Subway would be taking the R  to “Union Street” or  2   3   4   5   B  or  Q  to Atlantic Ave.  Check us out on Google Maps here

Coffee: Root Hill Cafe is open at 8:30am on Saturday and Sunday. Tell them you’re from CrossFit and get 10% off your order!  Root Hill is located at 262 4th Ave at Carroll Street.

Food: Bierkraft is a great place to grab a “Paleo Special”,  Ice Cream Sandwich and a post WOD Beer!  Bierkraft is located on 4th avenue beween Union and Sackett.
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Paleo for Vegetarians
Epic Live Tweeting of Park Slope Food Coop GM
How CrossFit Prepared Me For Childbirth The WOD Life
Be Smart, Be Efficient and Stay Calm CrossFit Delaware Valley

Rickke Mananzala

 

True, February is the shortest month of the year (even though this year is a leap year), but that’s not to shortchange this February’s AOM. Rickke Mananzala has been part of the Crossfit scene in NY for 3+ years now and is on track to stay part of it for years to come. I first met Rickke when he visited us at the Brooklyn Lyceum a few years back and his skills and engine made an immediate impression on me. I remember him telling me he’d be visiting more frequently, but instead it took him about 2 years to do so…It was worth the wait. A few standout reasons we chose Rickke for AOM are: his undeniable ability as an athlete (yep, there are a few leader board spots that I’ve been knocked off of by Mr. Mananzala), his ever-smiling support of fellow SBKers at competitions and classes alike, and his commitment to smarter training through mobility. In fact, Rickke was a few minutes late for our meeting due to a late running appointment with Alec H (SBK’s resident body guru). A totally acceptable reason for being late, in my book.

I hope you enjoy getting to know a bit of Rickke in this interview as much as I have over these last few months.

Fox – The beginning, how, when, and where did you find CrossFit?

Rickke – It was the end of 2008 and my friend Joseph introduced me to it. He told me there was this thing called CrossFit and I would love it so I should try it. My first taste was actually in my apartment and involved a WOD of burpees and squats or something like that. I had that classic “that was a LOT harder than I thought it would be” response and was hooked. I started perusing mainsite and tackling the “easier” WODs, ones that had a lot of bodyweight stuff. Shortly thereafter I took my first teaser class at CFNYC. Jacinto taught it and that was that. I was in. I was coming off of shoulder surgery and had this sense that if I went back to the same old Muscle and Fitness gym routines at David Barton that I would end up back under a knife again, which I didn’t want. I knew I needed something more functional and it turned out CrossFit was it.

Fox – Jacinto taught my first teaser as well! We did just about every movement under the sun, and I also was hooked. So, you were a gym rat?

Rickke – Not really, although I did have my routine. I was the only active person in my family, so I wasn’t really encouraged to play sports. I ended up joining the basketball team in middle school and played throughout high school and got convinced to play soccer and run track very late in high school. I was a keeper in soccer since my field skills were atrocious and I didn’t like the individual aspect of track so much, so I was mostly into my relay events. So, I  was physically active and tried to stay in shape but I wouldn’t say I was a prototypical gym rat.

Fox – Where did you grow up?

Rickke – My dad was a Navy guy so we moved around a lot. I was born in Oakland, California moved to Minnesota and then to Maine later on. Let’s just say I stood out in Maine way more than I did in the Bay Area. I was one of the only brown kids in school, my mom was a domestic worker, and then I came out – all of these things combined created a pretty tough high school experience. My mom cleaned the homes of kids at my school, which seemed like a respectable profession to me, but I learned very quickly that I was different than them, and not a different that they would be cool with. My folks were not very accepting of my coming out at 16, and so I ended up being on my own sooner than I anticipated. High school was tough, but since I was legally emancipated at least I was considered my own guardian and could sign myself out of school early (which I did often)! Jokes aside, the lessons I learned as a youth helped mold me into the person I am today and put me on the path to professional work that is really meaningful to me. Anyway, I eventually moved to Springfield, MA and then to Brooklyn where I’ve been for the past 10 years.

Fox – It seems like you’ve taken challenges and met them head on. How have those experiences shaped the man you’ve become?

Rickke – On a professional level, I gravitated towards social justice organizing and advocacy work. I came to NYC and started working with an organization that is still very near and dear to my heart, F.I.E.R.C.E. where I worked as an organizer and eventually the Director. I really wish FIERCE was around when I was a teenager. I think it’s really important to have spaces for young people to transform individual experiences with isolation and harassment into collective experiences of empowerment and action.

Now,  I’m a full-time student (Columbia – Political Science and Public Policy) but I still work as a consultant supporting a variety of grassroots organizations. My professional work is driven my personal values and what I believe about how the world should work. I know it sounds idealistic, but I feel really strongly that all people should be able to live happy, healthy, and empowered lives. Public policy should facilitate this, not create more problems or barriers for people. And public policy isn’t just for policy wonks (I swear I’m not going to school to be one). I really believe every day people can and should make the government work for them through grassroots action.

I think these personal experiences I shared have a connection to what, in part, drew me to CrossFit. Having to take care of myself early on and dealing with bullying in school pushed me to be very mentally and physically resilient. Years later, when I found CrossFit, it was a welcomed change from my boring fitness routine and it woke me up from just going through the motions at the gym. It brought me back to my desire to continue building physical and mental resilience. Now though, 17 years after I first left my house as a teenager (yeah, I’m aging myself), I feel very lucky to be getting stronger in such a fun and supportive community. CFSBK is great.

Fox – Let’s go there. How did you wind up at CFSBK in particular?

Rickke – Well, convenience was a part of it! I left my job in Manhattan and I live here in Brooklyn…Honestly though, I had been looking for a more strength-biased approach to CrossFit because I realized focusing on strength could help me avoid future injury (if I was smart about it) and knew that’s what was available here. I actually did my Level 1 Cert at the Lyceum in the summer of ‘09 and I really liked the people I met from CFSBK. I checked out the blog for some time after that and sensed the community, smart programming, and expectations of members and coaches alike that were in place here. That’s what truly drew me in. I love the community here. I’ve been to a lot of CrossFit gyms and CFSBK is so welcoming and diverse and I appreciate that I can do a tough workout with someone and then have a deep conversation with them about the flaws of our financial system and Occupy Wall Street.  I also love the commitment to mobility, especially because I came into Crossfit with some limitations from various injuries. I appreciate the mobility knowledge we have on the coaching staff, instead of the “3.2.1. MOBILIZE!” where people actually get competitive with their couch stretches (I’ve seen it elsewhere)! I’d be remiss if I didn’t mention how much I love the ladies of CFSBK, they kick serious ass! One of my favorite moments is at the Subway Series event at CFLIC where Jess banged out like 10 HSPUs in a row and people just erupted in cheers.

Fox – That Jess moment gives me goosebumps remembering it. We do have a bevy of TFBAs…What are your current fitness goals?

Rickke – I want to train smarter, get stronger, and stay mobile and injury-free. I have a new perspective on training now and want to be healthy over the long haul. No more overtraining for me.

Fox – The accrued hours we’ve noticed you spending on a lacrosse call had no small part in choosing you for AOM! Any hobbies you spend time on, what with your leisurely school life?

Rickke – Ha! Really, doing work and school full-time takes up most of my time and I’m lucky to fit in CrossFit in the remaining hours of my week. I am a bit of a novice foodie and like to try new restaurants and I’m into the craft of making classic cocktails and coming up with my own. Ask Asta about the “Hot Scotty” some time. I love to travel when I get the chance – going to upstate NY to hike and I hit Miami when I can to spend time with good friends down there. I played the alto saxophone years ago and I’d like to try picking it up again at some point. What’s up with the CFSBK band by the way?

Fox – Alright, last stock question. What should we look for in a future AOM?

Rickke – I heard Shane say something recently to people in his Foundations class, “90 percent of fitness is about smiling”. He was joking around and helping them get through a tough workout, but I think there’s truth in that. In the end we should be enjoying what we do and a smile is a great way to show it.

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Thanks, Rickke, for sitting with me for this interview. You’ve become an integral part of our community and it feels as if you have always been here. We look forward to you being part of our little fitness culture establishment for a long time. From all the coaching staff at SBK, congrats!

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Competition Highlight: Kalista Pappas, age 14, 2008 CrossFit Games Clean and Jerk Event
Are You Ready To Compete? CrossFit 208
How to Think About CrossFit CrossFit Merge
First Aid Skills Tests. Would you know what to do in these Situation? BBC

Laurel teaches handstand progressions

Paleo Challenge Rest Day Dinner with Michele K!

There are still slots available for the innaugural Rest Day Dinner of the 2012 Paleo Challenge hosted by Michele K.  The dinner will be held January 6 at 8pm.  This is a potluck style dinner so it’s the perfect opportunity to show off your favorite Paleo recipe or experiment with a new one!  Please RSVP to mignyc(AT)gmail.com no later than January 2nd. 

Congratulations to Kristen S on Winning “Best Desert” in the Paleo Holiday Recipe Challenge!

Our very own Kristen S. of It’s a Lifestyle LLC won “The Best Desert” category of Robb Wolf’s “Paleo Holiday Recipe Challenge”!  Thanks to all who voted for her Chocolate Almond Cups!  You can check out all the winning recipes at the results page HERE.  Congratulations Kristen keep the delicious recipes coming! 

The Paleo Challenge Countdown Continues!

Only 7 days left to sign up for the 2012 Paleo Challenge! Sign up today!
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What’re your New Year’s Eve Plans?
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Dr. Loren Cordain talks the Paleo Solution w/ Robb Wolf Robb Wolf
Zilla March: Flexing in the New York Subways BoingBoing

EMOTM for 8 minutes
2 Power Cleans
1 Clean and Jerk
Go heavy as you can handle with good technique.

Post loads to comments.

then,

“Unbroken Fran”
21-15-9 reps
Thruster 95/65
Pull Up
You have 10 minutes but this is not “for time”. Your goal is to break up the sets of thrusters and pull ups as little as possible, with Rx’d being unbroken. If you already have an unbroken Fran then go heavier on the thrusters and consider doing the pull ups strict.

Post time and RX to comments
Compare to 9.10.11 and 8.27.11

Nino D. Gets Serious about Front Squats

King of Queens Competition at CrossFit Quens

Fellas, do you think you have what it takes to be “King”? This king will not be decided by Divine Intervention but by a test of skills against the best that the city has to offer. Enter the Gauntlet of 4 events across numerous modalities to see if you are strong and fast enough to wear the crown! As an added bonus, this event will serve as a great tester of where you stand against the same people you will be competing against in the 2012 CrossFit Open Sectionals!

For more information and to register, click here

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How do you plan to approach today’s WOD? Make sure to watch the video below and make note of how relaxed, consistent and efficient Spealler is.
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Chris Spealler does “Fran” in 2:05 CrossFit
Expect the Unexpected w/ Leah Polaski a CFJ Preview CrossFit
It’s Ok to Wear a Lifting Belt Site Gone Bad
Laura Phelps-Sweatt 100lb Kneeling Jump Youtube

1-1-1-1-1

If you can’t add weight to your deadhang pull-up, scale it such that you can work in a 3-5 rep range for each set.  All of today’s pull-ups are Overhand Grip.

Post loads to comments.

For time:
500m Row
40 KB Swings 53/35
30 Pull Ups
20 Thrusters 95/65
10 Burpees

Post time and Rx to comments.
compare to 11.22.09

Kate D concentrates while overhead

Happy Birthday, Robert F!

Even More Leaderboard-Worthy Performances!

Gabrus: Bench Press (325lbs)
Gabrus: Press (225)
Rickke M: 30 Muscle-Ups for Time (5:51)
McDowell M: 2000m Row (6:46.2)
Ellie JM: 2000m Row (8:31.4)
Dan R: Max Reps Kipping Pull-Ups (39)

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How Much Weight Should I Lift? CrossFit Sioux Falls
Skating Inside the Subway Train SLAP
Rodney Mullen
Greg Glassman ASEP Lecture Part 1, Part 2, Part 3

3-3-3 or 3×3

Post loads to comments.
(e1/2) compare to 11.12.11

4 Rounds for time and load:
5 Deadlifts (heavy)
270m Sprint

Rest Approximately 2 Minutes between attempts.

– Deadlifts are taken from Dead starts, no touch and go reps
– Any lifts with a rounded back are considered “no lifts”
– Loading for this will be somewhere in range of 80% of your 1RM, depending on your training age

Post loads and times to comments.

Coach Tucker talks Handstands at the Gymnastics Trainer Certification Seminar

Fight Gone Bad Shirts are In

If you raised over $150 for Fight Gone Bad this year your shirt from Sports Grants is in. Please pick it up in the community area and cross off your name on the box.  CFSBK would like to re-thank everyone who raised money for charity this year!

Upcoming Foundations Cycles

December AM Semi-Private Foundations
12/11/11 – 12/22/11
Tuesdays and Thursdays from 7:00-8:00am
Sundays from 10:00-11:00am
Register Here!

December Afternoon Semi-Private Foundations
12/2/11 – 12/14/11
Monday, Wednesday and Friday at 12pm
Register Here!

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The Push Press Catalyst Athletics
Sage Burgener Demos the Push Press CrossFit
Experiments on Subway Will Shift Pain to Weeknights NY Times
Department of Health and Human Services Recommends Standing at Least Once A Day