CrossFit South Brooklyn

Established 2007

Rest Day

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192 people did “Murph” at CFSBK, which means collectively we did almost 20,000 pull-ups!

Thank you so much to everyone who volunteered, brought food, and shared their thoughts on the blog for our 2014 Memorial Day “Murph” event. We believe it was one of the most successful “Murph” events to date! We were honored that so many people chose to spend their holiday with us honoring Navy Lieutenant Michael Murphy and those that we’ve lost. Special thanks also goes out to our CSA partner Herondale Farms for providing the meat and some grilling skillz. We also want to acknowledge our awesome Front Desk Staff for doing an amazing job holding the event together. Finally, check out the sweet photos of the event taken by Asta F and Dan R on our Flickr page.

Remember, if you’d like to make a greater impact from your “Murph” performance, we recommend donating a dollar (or more) for every minute it took you to complete the workout to the Lone Survivor Program.

News and Notes

  • There is no Active Recovery this upcoming Saturday as Coach DO will be in Canton working the North East Regionals as the competition director.
  • Please note that there is no floater WOD programmed for Tuesday, since Crush Week began yesterday. If you come today, your only options are “Murph” or tomorrow’s WOD. Plan accordingly!
  • PILATES IS CANCELED THIS EVENING, as KH (a.k.a. Cage) is away for the long weekend. 
  • There’s a new post over on Coach DO’s blog Inside the Affiliate called “Don’t Sell Out: Selling Supplements at CrossFit Affiliates,” about why we choose to sell what we do at CFSBK. Check it out, share it with your friends who geek out on CrossFit!

Olympic Lifting Cycles Want YOU

The PM Olympic Lifting Cycle with Coach Frankie Murray just opened up one more slot, and the AM cycle still has a few slots left. 

Spend the next eight weeks focusing on proper technique, mobility, and your individual weak points with an outstanding Olympic lifting coach, who has medaled at five separate National Championships. Learn more here.

AM Cycle
5/29/14 – 7/17/14
Tuesdays and Thursdays from 10:30am to 12:00pm
Register Here! 

PM Cycle
5/28/14 – 7/21/14
Mondays and Wednesdays from 8:30pm to 10:00pm
Register Here! 

Beat The Heat

Memorial Day not only marks the time of year we get to do “Murph” and drink beers, it’s also the (almost!) beginning of summer. This change of environmental conditions comes with some new responsibilities that we all need to be aware of. The two biggest risks when working out in high or humid temperatures are dehydration and heat stroke. Dehydration occurs when your body loses more water than it requires for normal functioning and heat stroke occurs when your body temperature rises faster than you can regulate. Both of these conditions are very serious and can lead to sickness and even death in extreme cases. That being said, you can do a few simple things to make sure you’re safe while working out:

1. Hydrate! Drink cold water before, during, and after you exercise. We have two water pitchers in the fridge that everyone can use. We encourage everyone to bring their own reusable water container, but we also have cups available if you forget yours or don’t own one. Try to drink water at regular intervals. You want to be taking in more water than you’re losing so don’t wait until you’re thirsty to start chugging.

2. Listen to your body. If you’re feeling lightheaded, dizzy, nauseous, begin to cramp, or display anything resembling fever symptoms, it’s time to stop, cool down and hydrate. Sometimes during hard workouts we try to “push through the pain,” but remember that putting yourself at risk in order to shave off an extra :15 seconds is both dangerous and contrary to why you’re here in the first place. (To get fit!)

We also have ice in the freezer available in both cubes and cups that you can grab to eat, rub on your body, etcetera. 

If you didn’t tell us already, how’d “Murph” go yesterday?

______________
Fitness Crazed New York Times
No Bullsh*t: The Voices in Your Head Elitefts
A Young Woman Falls in Love with Everything NPR

Comments

  1. Wednesday's Programming

    CrossFit Open Workout 14.3

    8 minute AMRAP:
    10 deadlifts, 135 / 95 lb.
    15 box jumps, 24 / 20 inch
    15 deadlifts, 185 / 135 lb.
    15 box jumps, 24 / 20 inch
    20 deadlifts, 225 / 155 lb.
    15 box jumps, 24 / 20 inch
    25 deadlifts, 275 / 185 lb.
    15 box jumps, 24 / 20 inch
    30 deadlifts, 315 / 205 lb.
    15 box jumps, 24 / 20 inch
    35 deadlifts, 365 / 225 lb.
    15 box jumps, 24 / 20 inch

  2. Ahhh 14.3 again? I wish I were doing this!

    But, I am giving up the only religion I know (7 AM class) for two months to get on the platform. BADASS BITCHES OF B CYCLE UNITE! I can't even describe how stoked I am that there are at least five awesome women in B cycle this go-round.

  3. Was out on the island for the weekend, so did my first Murph at 5 Towns Crossfit.

    41:24 – Used a blue band for kipping pullups and did majority of pushups from knees.

    Mile 1 in 7:15, then used the 5 pushup, 5 pullup, 5 pushup, 15 airsquat for 20 rounds strategy. Someone told me about this strategy at the gym Thursday and it worked great!! Mile 2 was in about 8:00.

    Hoping to improve enough in the coming year so that next year I can do this RX next year!

    Donated $41 to Lone Survivor.

  4. Murph was a long, sweaty, but not unpleasant slog. Finished in 58:40 Rx, about 7 minutes slower than last year.

    Think I bit off a bit more than I could chew by going for rounds of 7/14/21, and I definitely lost some concentration once I ripped my hands about ⅔ of the way in. This was coming of a really good week in the gym but one that left me beat up, so I think it might have been unreasonable to hope to set any records. So much love coming from the crowd (particularly Asta, Stella, and Rickke, who were beckoning me to show more skin) and the energy in the gym made this a lot of fun.

    Matt and I treated ourselves to Ample Hills and an afternoon nap post-BBQ.

    —

    Unrelated: any ladies and gentlemen interested in forming a Subway Series team. I'm in at least for the WOD at SBK, provided there's still room. Shoot me a message at ryanmjoyce at gmail if you're down!

  5. Murph in 44:56 with ring rows and strict push-ups until the last few rounds I had to drop to my knees. I did last years Murph with all knee push-ups and finished around the same time. It took everything I had to not walk on the last mile but I kept on. Thanks to Dan for capturing some great shots of our heat. It's always fun to see what you look like on the first mile vs the second mile.

  6. 6am. Murph Rx w/ 20# vest: 50:45. That's a 41sec improvement over last year. Stuck with a 5-5-5-15 rep scheme the whole way. Ran the first mile in 7:30, finished the middle portion at 41:15 but took a good 30 secs to get my feet shuffling. So I figure the last mile took about 9:00. Felt pretty good up until the 15th round when I started to red line.

    Donating some moneys to Lone Survivor.

  7. Murph was awesome, and the vibe at the gym yesterday was incredible. This was easily my favorite day at the gym thus far. Thank you to all those we remember on Memorial Day. Thanks to the coaches for flawlessly running a giant event. Thanks to everyone who brought food and cooked and cheered. Such a good time.

    I did three-quarters of a Murph in about 56 minutes (all movements strict, with the full miles). I was a little annoyed at myself for not going all the way, but I figured anything more than an hour's worth of work might be pushing it in a bad way. Something to shoot for next year, at any rate. A year ago, I was unable to walk after hurting my back and was worried I'd never be the same again. With that in mind, this week made it feel as though I had come a really long way, to be able to set a couple of olympic lift PRs earlier in the week, and then do as much as I did yesterday.

  8. Do we have a specifc CFSBK page for donations to Lone Survivor? I thought that we did, but now I'm not sure.

    Murph yesterday. I tried to do ~1/3 volume with strict chin-ups, but ended up having to scale to 25 chin-ups. I was still mad slow. Push-ups quickly fell apart to singles. I think my time was 38-39 minutes. There's something about this workout… it's like I subconsciously TRY to be unprepared. I stayed up late, woke up early, didn't eat breakfast (well, except for part of a doughnut), and didn't drink very much water. I can't really be surprised that it didn't turn out well! Bright spot were the runs and squats, which felt great.

  9. All,

    While I on the mend, and in fact starting strength cycle #2 tomorrow, I am not going to risk aggravating anything with the Spartan this weekend. If someone would like to participate I'd be happy to split the cost and transfer my registration to you for $55. Let me know. E-mail is runderwood(at)gmail.com

    Thanks!

    rob

  10. 1/4 murph with the 1 mile runs in 29 or so minutes.
    subbed chins for pull ups until those started feeling not too good.
    mad props to anyone who does a full scale murph, rx'd or not.
    and also super thanks to the foxeses for letting lf doom and me jump in even though we came 10 minutes late because we saw a puppy on the way there

  11. Excellent day in the gym yesterday.

    Thanks again to Jerry from Herondale Farm for supplying the meat for the BBQ, and for stepping in on the grill! Big ups to Joy M. also for helping me make the burgers the day before.

    If you enjoyed the tasty beef patties or the delicious dogs yesterday, you may be interested in joining the Herondale Farm meat CSA. Click the link on the left-hand nav of the blog to read all about it. You can join anytime! Email me with questions: mignyc at gmail dot com.

  12. My first full Murph, and it was great. With ring rows, I got 49:36. Not a bad benchmark to try and improve from. As everyone else has said, thank you to management for running such a great event! Unfortunately, I couldn't stay for the food – inlaws were in town. The camaraderie that fills the gym on these special event days makes me feel like I could take on practically any workout.

  14. Murph Rx w/ 20# vest: 51:00 flat. It was my first time tackling Murph with a weigh vest. Knowing I was moving additional 12,000 lbs, I took it slow and steady. No breaks but paused at the top of the squats and calculated transitions between movements. I used the 5-5-15-5 rep scheme thinking that pushups were going to be the limiting factor. However, I found the squats to be the most taxing. The last run was more of a feet shuffling than a stride.

    Great energy and spirit at CFSBK yesterday. A true testament of the community.

  15. Full Murph-ish in 37.18. I did sit-ups instead of push-ups to save my shoulder. And ring rows. I definitely could have run faster for the last mile but held back a little. Perhaps worth noting that last year it took me 31 mins to do 1/2 Murph. Looking forward to rxing this next year.

    Such a fun day. Thanks so much for putting this on. The food was yummy and everybody was in such great spirits. Great to see people I had not seen in ages because of not really being in group class for the last ten weeks. And I made some new friends too. I am delighted to hear that $5 of the tshirt money is going to the Lone Survivor Foundation and I'll be donating $50 as I think my time would have been closer to that if I had done push-ups.

    Feeling a bit battered today but am excited to start Strength Cycle again this evening.

  17. 12 pm with Jeremy and McD

    14.3 redux. Felt great to move around post-Murph. The DLs were a nice complement to yesterday's movements. 91 reps. One more than the first go around. I was determined to hit at least one rep at 275 to validate my strength training and managed to make it happen – very pleased. Also, if I am not mistaken, I think this qualifies me for the regionals this weekend. Wonder if David has room in his car . . .

    "Little Jerry" cool down: 1/3 mile run, 500M row, 1/3 mile run. I let David and Zach run away from me at the end because, you know, they are young guys still coming up in this world and I don't want to break their spirit.

  18. Regarding Murph: D.O., coaches, staff, you guys are the best. Who else could take a truly miserable workout and turn it into a festival? As someone who has planned large-ish events, I get how much time, effort and $ are put into these things. And that you actually make it look so effortless speaks volumes. Thank you so much for making Memorial Day one of my favorite days of the year. (37:01 rxed. Rounding my donation to Lone Survivor Foundation to $50).

  19. Will there be the option of doing a modified Murph if I wanted to save Wednesday's workout for Wednesday?

  20. Mary
    Yes! Or full murph

    LB,
    You can do a Good morning instead. I'm not sure what the size/requirements of the classes you're going to are but perhaps a coach can take a few minutes to walk you through it. I'd do it myself buy am heading out of town shortly. You're good mover and flexible enough to pick it up in a couple seconds. Just ask!

    I also want to give myself credit for running an extra mile with visitor Dennis and John S which was fun and also a nice imposed cool down. Before bed I probably spent 30 minutes doing active Recovery in my apartment and while Im a little sore, overall I feel pretty good.

  21. So sad to have missed murph, sounds like it was a great day.

    Andrew and I popped in to norcal crossfit (San Jose location) today. Did some fun throwing-medballs-at-each-other warm ups, then a 10 minute emotm snatch complex, with a high-hang snatch, mid-hang snatch, and snatch from the floor. Great coaching, but I didn't have my lifting shoes and the barbell didn't spin the same as sbk's do so I felt like I was snatching for the first time. Humbling! 60# for the first 5 rounds, then 75# for the rest. Then a 10 min emotm of 20 double unders and 10 sit ups. Was very tired after.

  22. Murph was tons of fun and I was, once again, impressed at how the coaches manage to make everything run so smoothly. With ring rows and knee push ups, I finished in 45:49. Next year it's RX. Even if it takes me all day…

  24. Thanks, staff and coaches, for an amazing Memorial Day. I always feel particularly homesick on this holiday, and getting to hang and sweat with you cool people makes staying in BK ten times better. It's such a great way to spend the holiday and lend some true meaning to the day off. I always try and spend at least part of the workout remembering why I'm doing it. It helps!

    Also, thanks to Michele and Herondale for grilling. Yum!

    I went for full volume Murph, thanks to some encouragement from Asha, in 59:06. This time would have been significantly better had I not spend all day Sunday drinking. Scaled to knee push-ups and ring rows. Was feeling crappy for scaling, but then I remembered how last year I could only get to push-up #110. So, that's 90 more push-ups in a year! Maybe next year I can go for some strict. And maybe, in a decade, I can do 100 pull-ups. Dreams.

    Thanks again to everyone who made it such a great day. Also, I subbed A/R for beers and am feeling pretty good today. Who knew? Cheers!

  25. Great work to everyone who tackled Murph yesterday. I will join forces and round to $50 to contribute to the Lone Survivor Program.

    Today I unintentionally went to a *hot* yoga class — for the first time. I almost made a u-turn out the door after being blasted by an unexpected wave of oppressive heat, but where's the glory in that? I had no idea I could sweat that much. We're talking constantly dripping onto the floor and slipping on myself. It was absurd. Now I know what to do before a meet if I ever need to make weight.

    I do think this was a great thing to do after Murph, however. I spent some time last night with the lax ball and large orb, which I think prevented excessive soreness today, but my quads and arms still feel big and tight. I've had a painful knot in my left shoulder-blade/trap area since Sunday that I had not been able to get rid of, but hot yoga seems to have zapped it.

    I'll try to make it in tomorrow to give 14.3 another crack. But mainly I can't wait to start the Olympic Lifting Cycle on Thursday!! Who's with me??

  26. Second Murph, the energy in the gym was awesome, such a fun day! Beat my last year time by 10 min finishing in 36min. Did a half and added in 100 additional squats, kept all movements strict vs. jumping pull up and knee push up last year. Always a good crowd to cheer us on, thanks everyone!

  27. Oh! Also, the stars have aligned (aka, Herondale Farms on the grill, Michele available for questions and my resident chef suddenly interested in agroecology), and we are finally signed up for the CSA! Thanks Michele, Margie, Herondale Farms, and once again CFSBK.

  28. Murph: 38:38 PR. This felt great because my times had been slipping from 39:05 a few years ago. So… maybe I'm not just getting old yet. speaking of it was a first Murph for my oldest son Manuel who did 1/2 Murph with strict pull ups in 36:something (15 years old).

  29. 6am for my first Murph. I was originally going to scale the volume and the movements because I didn't think I was going to finish in under an hour. Ended up moving well and decided after finishing 10 rounds of 5-5-15-5 to do the full version. Finished the scaled version with ring rows and pushups from the knees in 44:08. Hoping I can do this one on Memorial Day next year without any scaling!

  30. Thank you CFSBK coaches and community for putting on such a fantastic Murph event. 48:15 with ring rows, 5/10/15 scheme. I threw in some extra single push-ups in later rounds because McD no-repped me a couple of times. I think. I was pretty nervous for my first Murph a couple weeks leading up to it, but all of the wax-on/wax-off from the previous six months at the gym prepared me very well physically and mentally. Really though I was happy to be able to honor the fallen and do something in the spirit of the day. Rounded up for my LSF contribution.

  31. Strength cycle day 1: squat 155x5x3, press 65x5x3, deadlift 195×5. Quads feeling it from Murph.

    I cannot reiterate enough how awesome it is to be lifting with so many awesome women.

  32. 8:30 pm w. Coaches MeLo and Jess. Monday's workout and first time doing Murph. 17 rounds (so 17/20ths of Murph? 85% of Murph?) in 59:42.

    I was shooting for the full 20 rounds,  then realized after 5 or 6 rounds that I wouldn't have enough time so I switched to 3/4 Murph. My classmates were still working when I hit 15 rounds, so I just kept on going as long as I could until they finished all 20 rounds and then I started the second run with them (hence the 17 rounds).

    I'll use this 17 rounds as my bench mark and next year will shoot for completing all 20 rounds in under an hour. All pushup and pull up movements were as prescribed. I need to work on making the kipping pull ups more efficient, getting my hips and legs behind me faster at the top of the pull up. This should allow me to move through the pull ups faster while hopefully reserving some energy for the later rounds.

  33. Strength Cycle

    Warm-up- easy 1K on the erg.

    LBBS
    45 x 5
    95 x 5
    135 x 4
    155 x 3
    175 x 5 x 3

    Press
    45 x 5
    50 x 4
    55 x 5 x 3

    Deadlift
    135 x 5
    185 x 4
    215 x 5

    Seriously feeling the Murph pain. The squats and deadlifts were way harder than they should have been. Perhaps not the best idea to drink gin until stupid o' clock last night- hardly the most ideal recovery tactics. Lesson learned? Probably not 🙂

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