CrossFit South Brooklyn

Established 2007

Rest Day

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Please Join Us in Bidding Farewel to Our Beloved Cruise Director Mare L.

A Note from Coach David
We’re so fortunate to have some pretty incredible people come through CFSBK and Mare is no exception. Mare has been a staple of the community for years now, she was May 2013’s Athlete of the Month, and when she came on as our Cruise Director to help create fun events, everyone won. She applied her neurotic attention to detail, professionalism, and most importantly, genuine motivation to everything she did.

With Mare’s assistance, we were able to put on a bunch of great events like stand-up paddleboarding, meditation classes, bike repair classes, movie nights, ice-skating, hiking… This list goes on (and goes on below!). Needless to say, we’re sorry to see her and Jun head to Seattle, but are excited for her their new adventure. We wish them well and can’t thank Mare enough for all the memorable and meaningful experiences she helped facilitate for the community.

A Note from Mare L.
I came to CrossFit South Brooklyn five years ago as I was facing a new reality—my body was slowing down as it inched ever more closer towards 40, I found myself single when everyone else wasn’t (or so it seemed), and my father had passed away, suddenly and mysteriously. I was simply looking for variety and something to distract me from my overwhelming grief, but little did I know that entering through the CFSBK gate would be so meaningful in navigating these new waters. 

CFSBK’s dynamic group of coaches and thoughtful programming have not only gifted me with a new definition of fitness and strength, but also a sense of empowerment that I never had felt before. I felt confident with my new muscles, especially the round posterior that formed from my formerly Flat Asian Ass, and I proudly added a photo of my Tough Titsday squat to my online dating profile. I am also so appreciative of the TFBA (Total Fucking Badass), yet un-intimidating community David has fostered—one that refreshed my Brooklyn roots with honest friendships and lots of laughs. I feel honored to have had the opportunity to be CFSBK’s Cruise Director for the last year and a half and play a role in David’s never-ending quest in cultivating this special hub. CFSBK is truly unique and I will miss you all!                 

Huge thanks to Mare L. who planned and actively organized almost all of these events last year: 

Pre-2014 Look Feel Perform Better Challenge potluck
Ice skating
Photo portraits with Bekka P.
Mario Kart tourney
C.R.A.S.H.-B.’s road trip
Post-2014 Look Feel Perform Better Challenge potluck
Snowshoe trip
UFC Fight Night
Meditation workshops
Bike repair class
Fish cooking class
Clothing and book swap
Brooklyn Half Marathon post-race party
Movie night
CrossFit Regionals viewings
Memorial Day “Murph”
Foraging class in Prospect Park
Dog adoption event
Dog training class
Standup paddleboarding trip
Co-WOD with Crow Hill CrossFit
Climbing classes at Brooklyn Boulders
Roller skating adventure
Fight Gone Bad 2014
The Brooklyn Community Foundation Get Down event 

_____________________ 
Tribute in Light Captures Grief and Joy of 9/11 Anniversary The New York Times 

Mare is having a farewell party at Threes Brewing (who graciously offers all CFSBK members Happy Hour pricing 24/7), from 1pm after class until around 4pm tomorrow. She would love for any and all to join her!

Comments

  1. Saturday's Programming

    Clean and Jerk

    Take 10 minutes to warm up a bit beyond your clean and jerk weight for the WOD.

    Post loads to comments.

    _____________________

    30 Rounds For Time:
    1 Clean and Jerk 185/125
    3 Burpees

    The barbell is meant to be medium-heavy. A weight that you can power clean and then push jerk early, maybe split jerk later on as the reps pile up. Scale as appropriate.

    Post time and Rx to comments.

  2. Made up yesterday's WOD at 6am

    Snatch (kg) – 40×2, 50×2, 60, 65, 70, 74, 75

    74 is 90% of the heaviest I've gone recently, but it feels like an easy make now so my 1RM may be higher than I thought

    NFT work was fun – 45, 55, 60, 65, 75 on the lunges. Balance was the limiting factor for me.

  3. MARE I'm going to miss you a whole bunch! So sorry can't make it to Threes but wishing you and Jun the best of luck on your move! You are the best! Xoxo

    PS I feel you on the transition from Flat Asian Ass to having a butt hahaha

  4. 6am.
    Worked up to 195# on the C&J.

    Metcon: 23 reps Rx (time capped at 25mins). This started heavy for me and got heavier. All power cleans, afraid that squat cleans would be too taxing. That made for some wonky cleans. Jerks were descent this morning, only a few press outs.

  5. 6am with McDO

    C&J – Worked up to 155# before running out of time. Mixture of power/squat cleans and push/split jerks

    WOD – 23:28 at 155#. All power cleans and push jerks. Power cleans were pretty good minus a few catches into the throat. Jerks were mostly good with only a few press outs. This was really a grind and very, very, sweaty. Just tried to keep moving. Glad I decided to do 10 poker chips and view it as 3 rounds of 10 instead of a whiteboard with 30 never ending slashes. Definitely had the leg shakes after this. Can't stop eating.

    Good luck Mare and Jun!

  6. 6am.
    Worked up to 205# on the C&J. Wanted to save energy for what was coming.

    Metcon: 22:19 Rx. Had a board of 30 slashes, but ended up marking them off in 5s. First and last 5 were the quickest. All power/muscle cleans with no failures, but a great deal of sloppiness. Random assortment of push jerks and split jerks. Most weren't pretty, but no failures here either. I basically kept moving, but I was grabbing my shorts to rest between burpees more than I had expected going in.

  8. Mare was instrumental in pulling off Iron Maidens and really helped to make that event an excellent experience for all involved. It was great to work with you on it, and I'm hoping this year's will run as smoothly without your participation!

    Good luck in Seattle and your new adventures!

  9. Mare! We'll miss you like cray!

    7 AM with DO

    Football bar press, 75x5x3. I failed reps at 72.5 last cycle so I thought this might be where I started to fail, but I didn't. Yippee!

    NFT work: started with 30# DB even though I knew I can strict press that for more than 5 reps, because I was worried about my ability to stabilize the DB and whether that would hurt my wrist. It was actually fine. So I went to 35 and then 40 for the last 3 rounds. All ring rows supine, had to break them up after the first set.

  10. Love you, Mare! Just popped by to look something up and saw this post. So excited for you in all the things to come, stay awesome. 🙂

  11. Mare – Sorry to miss your farewell send off tomorrow. It is sad to see you move on. But new adventures await you. Your positive attitude, smile and infectious laugh will all be missed. Thanks for helping make CFSBK what it is and will continue to be.

  12. Another thing I'll miss about Mare is that she is EXTREMELY easy to make laugh out loud and hanging around her makes you feel like you're really clever and funny! Alas!

    9 minutes of Active Recovery/Movement Prep

    12:00pm Group Class with Noahpologies

    Snatch
    95x1x3
    115×1
    135×1
    155×1
    165x1x3

    5 Rounds NFT of
    5e OH Rev Lunge (50, 60, 75, 75, 75lb DB)
    10 rows inverted on pull-up bars unbroken
    25 hollow rocks unbroken

    I liked all the things in the NFT work today 🙂

  14. We'll miss you so much, Mare!! Best wishes to you guys as you head out west!

    11am blonde tornado session… more like a light thunderstorm today:

    Mobility:
    quad smash ugggghhhhhhh
    tspine/lats
    hip openers, floss hamstring/calf
    lax glutes/TFL

    3 RNFT:
    8 glute bridge L, 4 both
    12 hollow rock
    8 straight leg lift L, 4 right (seated)

    Crossover Symmetry

    Turkish Get Up:
    20#x3 each side
    25#x3 each side

    Power Snatch (Kilos)… shoulder feeling up to it!
    3-position power snatch: 25, 35, 40
    power snatch: 40, 43x1x3, 45x1x2, 35

    no pain in shoulder. feeling relatively crisp. focus on keeping hips back from knee to mid-hang and then getting vertical.

    Conditioning:

    For time:
    400m Row
    10 C2B pull up
    15 DB Hang Power Clean (30# DBs)
    10 burpees
    15 DB HPC
    10 C2B pull up
    400m Row

    Time: 9:25

    pull-ups: (4-3-3), (3-3-2-1-1)
    hpc: 8-7 both times

    Cash Out: delicious breakfast + sunny walk home from the gym!

  15. Mare! The roller skating adventure last fall was my first outing with crossfitters. Met a lot of friends, including you, and it was a highlight of 2014!

    There are few people who are capable of organizing and planning events like you are! It was a pleasure to meet you… Sad I wasn't lucky enough to know you as well as others at the gym! Good luck!!! Man… I really hate goodbyes. Haha we hung out like 3 times…

    I really love Crossfit.

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