Chloe freestyling on the rings | Photo by Coach K Harpz

• The CrossFit Kids Trainer course is this weekend at CFSBK! All regular classes and open gym will run as planned in 597 and the Annex, as the course will be taking place in 608.

Give Us Feedback!

Your opinions and feedback are extremely important to us. We have an online feedback form where you can let us know about your experience at CFSBK. We want to know what you like, what you don’t like, and what you’d like to see in the future. Information from these forms is discussed by staff so we can contineu to evolve and best serve our community. Please let us know what you think!

Have You Met Our Friends Over at The Modern Chemist Yet?

 This funky/fun/friendly pharmacy is celebrating its first year on 4th Avenue (on the corner of Sackett). There will be a free massage therapist, balloons, raffles, skin consultations, free samples, live music, face painting, and more! Come celebrate with them TOMORROW from 10am-4pm, 191 4th Ave & Sackett. 

All The Good Reps, and Only the Good Reps

By Chris Fox 
Originally posted on 1.12.2015 

We’ve almost all been there before. You’re tired, it’s your 50th pull-up, handstand push-up, power snatch, or whatever. You sort of, kind of, maybe executed full range-of-motion—but then again, maybe you didn’t. Then, you maybe even tried to squeeze in another (no) rep! Coaches see this, your fellow athletes see this, and you see this.

With a judge in front of you—whether it’s a regular group class, during the Open, or at a local throwdown—you’ll have a harder time getting away with garbage reps. I’d suggest that you shouldn’t let yourself off the hook in your daily training either. Your continued progress over the long haul is the ultimate goal. You want your movements to be truly quantifiable. If you count reps where sometimes your chin gets over the bar and sometimes it doesn’t, then you’re left comparing apples to durian fruit.

At CFSBK, we strive for virtuosity—the principle that you should aim to perform even the simplest movements exceedingly well. With effort and practice, your 300th squat in “Murph” can and in fact should be a mirror image of your first. Be honest about your reps and if you’re not 101% sure, then don’t count them. It sucks, yeah, but don’t be that person who moves really fast but really poorly. Don’t be the person who the next class coming in looks at and says “Uh uh… that’s not a rep.” Be the person with whom you’d be impressed, even if it slows you down a bit. Consider that you may need to scale WODs sometimes. The Rx isn’t for everybody, and even if you do some or most of our WODs Rx’d, there may be some that you should scale load and/or volume. Then, even when you really, really tried to do a good rep but didn’t, resist the urge to count your effort as execution. Only count the good ones.

_____________________ 
How Athletes Become Like Their Coaches: Leadership & Gym Atmosphere Catalyst Athletics

“Tommy Mac”

Performance
2 Rounds, For Time:
12 Burpees
12 Thrusters 115/75
12 Burpees
12 Power Snatches 115/75
12 Burpees
12 Push Jerks 115/75
12 Burpees
12 Hang Squat Cleans 115/75
12 Burpees
12 Overhead Squats 115/75

“Partner Tommy Mac”

Fitness
In teams of two with one partner working at a time, complete the following:
3 Rounds, For Time:
12 Burpees
12 Thrusters 115/75
12 Burpees
12 Power Snatches 115/75
12 Burpees
12 Push Jerks 115/75
12 Burpees
12 Hang Squat Cleans 115/75
12 Burpees
12 Overhead Squats 115/75

Partners split the work.

Post time and Rx to comments.

Russ H and his family visited us from Canada for “Murph,” and his son stayed by his side as his personal photographer and judge

CFSBK Sports Team Updates 

• The Fighting Tacos have their first soccer playoff game TONIGHT at Pier 3 in Brooklyn Bridge Park at 7:50pm. Come cheer them on!
• The Spiking Tacos had their third volleyball game last night at Pier 6 in Brooklyn Bridge Park, and won all three games (through a forfeiture, but whatever), putting them at 6-3. 
• The Boccino Tacos have their first bocce game on Friday… no, lol, just kidding. There isn’t a CFSBK Bocce Ball team but we thought you might need a laugh after seeing the WOD.

Join Steph P.’s Spin Fundraiser on June 20th

While OG Steph Paddock has been taking some time away from CFSBK, she’s been training hard for her upcoming Ironman 70.3 this August—and has been hard at work fundraising for Team Fox, raising money for The Michael J. Fox Foundation. On Saturday, June 20th she’ll be hosting a spin fundraiser at Peloton Cycle in Chelsea. The 45-minute class includes shoe rental, water, and towels and will be followed by free wine and beer, snacks, and raffle prizes. Class starts at 12:45pm but guests should arrive by 12:15pm to get signed in.

All proceeds from the fundraiser will go directly to funding Parkinson’s research! You can purchase tickets here!

_____________________ 
Chimpanzees Would Cook if Given the Chance, Research Says The New York Times
The Lean Gains Myth Renaissance Periodization  
Nutritional Priorities With Dr. Israetel Renaissance Periodization 

“Jerry”

For Time:
Run 1 Mile
Row 2000m
Run 1 Mile

Post time to comments.
Compare to 4.14.2012 

Want to learn more about our CrossFit Preschool and CrossFit Kids programs? Info about these programs now lives on our Programs and Membership Options page here. The mission of both programs is to emphasize good movement through games and activities. Developing a positive association between fitness, physical activity, and the joy of movement is the primary goal of our program. Think of it like the gym class you wish you had growing up! If you want to sign your kids up, check out the latest sessions and options in our online store under “Kids.”

• Happy belated birthday, Ben A.!

Meat CSA Pickup Today! And How about Fish? 

The Herondale meat pickup is today, 6-8:30pm. Remember to bring bags to carry your share home. Any issues or questions, please text Michele at 347-645-4524, or email her at mignyc [at] gmail.com.

If you are still looking to sign up for the new fish CSA with Big City Fish Share, the deadline to get in before the first delivery is Wednesday. Sign up here; the first delivery is next Saturday, June 13.

Bone Marrow Donor Registry Drive at CFSBK on June 21

The cure for blood cancer is in your hands. Every four minutes, someone is diagnosed with a blood cancer like leukemia or lymphoma. For many patients a marrow transplant is the only life-saving treatment, yet 70% don’t have a matching marrow donor in their family, like little Asaya. CrossFit South Brooklyn is hosting a donor registry drive in partnership with BE THE MATCH, which over the past 25 years has managed the largest and most diverse marrow registry in the world and offers support and education before, during and after transplant.

A representative from BE THE MATCH will be at CFSBK on Sunday, June 21 from 9:30am-2:30pm to explain what it means to join the registry, plus help you understand the health requirements and the commitment. After completing the necessary paperwork, all you then have to do to complete your registration is give four swabs of cheek cells, that’s it!  Your cheek cells with then be tissue-typed and become a part of the registry doctors around the world search to find matches for their patients for potential bone marrow donation. 

Additional Details About the Donation Process
There are no restrictions in terms of not eating/drinking prior to your cheek swab, but donors do need to be ages of 18-44 and in good general health.

If you are selected, donors will be asked to donate in one of two ways:

Peripheral blood cell (PBSC) donation involves removing a donor’s blood through a needle in one arm. The blood is passed through a machine that separates out the cells used in transplants. The remaining blood is returned through the other arm.

Bone marrow donation is a surgical procedure in which liquid marrow is withdrawn from the back of the donor’s pelvic bones using needles. Anesthesia is always used for this procedure, so donors feel no pain during marrow donation. Most donors feel some pain in their lower back for a few days afterwards.

Learn more here. 

_____________________ 
Natural Born Heroes Outside
Gregg Glassman Interview with Sean Woodland CrossFit
CrossFit.com’s Original “Jerry” Post

Training Cycle Template

Training Cycle Dates: M 6/8 – Su 8/2
Crush Week: M 8/3 – S 8/9
Transition Week: Will be the first week of the following cycle, starting August 10, 2015

Cycle Goals:

• Handstand/handstand push-up work
• Snatch assistance work
• Continue standardized warm-ups + gymnastics warm-ups

Monday: Press + WOD/Assistance

Fitness 3×5 Linear Progression
Start light and aim to add 2.5-5 lbs each week. If you make 5 lb jumps each week the bar will be 35# heavier in week 8!
Performance 5/3/1 (Use Training Max) 

Wednesday: Back Squat + WOD/Assistance

Fitness 3×5 Linear Progression. Back off a bit from last cycle
Performance 3×5 Linear Progression. Plan to hit your last Intensity Day number for a 3×5 by week 8 

Thursday: Snatch + WOD/Assistance (Overhead Squat/Snatch Balance in NFTs)

Fitness + Performance: Snatch, Hang Snatch, Power Snatch, or Hang Power Snatch

Saturday: Front Squat + WOD/Assistance

Fitness 3×3 Linear Progression.
Add 2-5 lbs each exposure. Back off a bit from last cycle. Plan to hit your 3RM for a 3×3 in week 8
Performance 3×3 Linear Progression
Plan to hit your 3RM for a 3×3 in week 8 

Sunday: Clean and Jerk + WOD/Assistance

Fitness and Performance: Clean, Hang Clean, Power Clean, Hang Power Clean (+ Jerk)

Want to learn more about CFSBK’s programming? Check out these articles:

• The Underlying Philosophy Behind Programming at CFSBK Chris Fox
• A New Dawn for CFSBK Programming: Fitness and Performance David Osorio
• Low Bar and High Bar Back Squats David Osorio  

Julie Foucher has been one of the most consistent performers in women’s CrossFit, with Top 5 finishes in all four of her CrossFit Games appearances. Even more impressively, she’s done this while working toward a medical degree at Case Western Reserve University. Julie tore her Achille’s tendon during a box jump event last week, but she continued to compete in her walking boot, finishing 11th in the event featured above. Read more here.

News and Notes

• Edgar L., principal at Jordan L. Mott Middle School, is wondering if you have any fitness equipment you might like to donate to a good cause (kettlebells, dumbbells, medballs, jumpropes, plyoboxes etc.). His physical education faculty are trying to expand their horizons and want to outfit a fitness room in our building (though not CrossFit exactly, they are moving towards that continuum). Contact Edgar at Principal [at] mottjhs.org with questions. If you don’t have any extra equipment collecting dust in your apartment, consider donating toward their DonorsChoose page here.
• Happy birthday, Coach Whit and CrossFit Kiddo Malachi L.!

“Nasty Girls”

Performance
3 Rounds, For Time:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans, 135/95

Compare to 2.19.14

Fitness
3 Rounds, For Time:
40 Squats
30 Kettlebell Swings 72/53
20 Push-Ups
10 Pull-Ups

Post time and Rx to comments.

Our fearless Spartans before and after on Saturday at their race. Based on years past, it looks like they stayed fairly clean! Thanks to Coach MeLo for getting everyone organized and leading the troops yet again. AROO!

More Work? Or a Sip of Water?

By Chris Fox
Originally posted on 8.16.2010
 
You’re mid-“Helen.” You’re finishing your second round of kettlebell swings and the pull-up bar is waiting for you. So what do you do? Place your bell down, grab a sip of water, wipe the sweat from your face, chalk up your hands, and then size up the pull-up bar? Or do you ditch the bell and get on the pull-up bar knowing that you’ve only got one round left and the big rest is coming. Last sprint, last swings, last pull-ups. Forget the chalky feeling on your tongue—you’re getting on the leaderboard this time.
 
In many WODs, a sip of water here and there is totally appropriate. Think “Murph,” “Angie,” “Barbara” (during the rest), or some other 20-plus-minute chipper-style WOD. These are designed to be done at a medium to medium-high intensity and take significant time to complete; hence they need to be paced out and can allow for a sip or a break. WODs like “Fran,” “Annie,” and the like are meant to be executed at a high intensity throughout, and take a short time to complete. I feel pretty confident saying that you will not dehydrate during five to 10 minutes it takes to complete either of these couplets. Often though, we see athletes stopping mid-WOD to grab a sip or just to put their hands on their hips and rest. Sometimes, sure, this is appropriate. Are you sick, pregnant, injured, or the like? Then yes, you may need to pace even short WODs. But if not, then be honest with yourself about why you’re reaching for your water bottle again or chalking up for the fourth time in 12 pull-ups. It probably isn’t thirst. It’s being uncomfortable with being uncomfortable.
 
Let me be clear—I’m not saying not to stay hydrated and on the south sideline of Pukieville, but if this sounds like you, then try this trick. BEFORE the clock starts, drink a cup of water. Then put your water bottle away from you and out of reach. Mid-WOD when you start to think how nice a little H20 would feel on your tongue, use that to motivate you to finish faster. The water is the reward. Finish and it’s yours.
 
Train smart, but train hard. Remember that intensity is what brings results. Increase your pain tolerance. Try getting more comfortable with being uncomfortable. 

_____________________
Kale of Duty Slate
Nasty Girls CrossFit 

Crush Week—during which we bias longer, higher volume or benchmark workouts and overlap elements that were programmed on particular days—begins today. How would you describe your tolerance for discomfort in the gym? Are there types of workouts or specific exercises you find yourself taking lots of breaks from?

Fitness and Performance: 1-1-1-1-1
Work up to a heavy single for the day. Aim for about 90% of your 1RM. If you’re feeling good then go for a new 1RM, if not, back off.

Post loads to comments.
e8/8
_____________________

“Helen”

3 Rounds, For Time: 
400m Run
21 Kettlebell Swings 53/35
12 Pull-Ups

Post time and Rx to comments.

Coach David doing box jumps during 608’s open gym yesterday

Come Get Supple, and Remember That Coach Nick’s Rowing Clinic Is Today!

• Active Recovery is on at 11am with Coach Fox.
• If you signed up for Coach Nick’s Rowing Clinic, you’re meeting from 2:15-3:15pm. 
• Want to work out at 9am and bring your kids? Don’t forget about Kids Club!

_____________________ 
Top 10 Commencement Speeches TIME 

Fitness: Back Squat 5 Rep Max
Use spotters!

Performance: Back Squat 5 Rep Max + Front Squat 5 Rep Max
Use spotters!

Post loads to comments.
e8/8
_____________________

Fitness
For Time, 7 Rounds:
7 Box Jumps
7 Hanging Knee Raises

Performance
For Time, 15-12-9-6-3:
Box Jump Overs 24/20″
Toes to Bar

Post time and Rx to comments.

The Tacos won their soccer game Thursday night, and have advanced to the playoffs! Their first playoff game will be on Thursday, time TBD! Photo by Lauren B. 

News and Notes

• GOOD LUCK, SPARTANS! Make us proud, and remember you’re leaving from the gym at 9:30am!
• Don’t forget to check the Lost and Found! The bin is to the left of the sink in 597, so go grab your stuff. We’re giving it away on 6/11 if you haven’t claimed it by then.
• Can’t make one of our morning classes today? We’re now offering open gym hours on Saturdays from 2-4pm at 608. 

Bend, Stretch, and Mobilize This Morning

• Yoga for Athletes with Coach Whitney is at 10am.
• Active Recovery is at 11am and noon today with Coach David.

_____________________ 
Nonacademic Skills Are Key to Success. But What Should We Call Them? NPR
How CrossFit Bonded Together an Elite Team of Female Soldiers Yahoo 
Deep Corgi Thoughts

Faithful 6am-er Michael A. and his wife Amy visited their home box, CrossFit Belltown, in Seattle last weekend. We love pics like these! Remember to always send us your fitness travel pics, and other exciting deets about your life, such as promotions, events, art, personal victories, discoveries, media campaigns. We also alwasy welcome interesting links! Send to Kate, our Managing Editor, at Katharine [at] CrossFitSouthBrooklyn.com.

News and Notes

• Lots of shoes/shirts/apparel/wrist straps in Lost and Found! The bin is to the left of the sink in 597, so go grab your stuff. We’re giving it away on 6/11 if you haven’t claimed it by then.
• April’s Athlete of the Month, Jay-Star, is attending Dave Durante’s Power Monkey Camp, a week-long training and educational clinic plus competition for adults of all levels, from October 4-10. If five or more people from CFSBK attend, you each get a 10% discount. Email Jay at jay_reingold [at] yahoo.com if you’re interested, and he will give you the code! (Even if you’re not interested, check out the promo video. Has exercise ever looked more fun?!)
• Happy birthday to CrossFit Kids participant, Isabella B.!

All Things Spartan Race

Good luck to the following CFSBKers who are participating, all led by the fearless Coach MeLo!

Allie B.
Michael B.
Alex B.
Rayon F.
Zach H.
Kharma L.
Beatriz M.
Sarah M.
Kayleigh R.
Brendan S. 
Peter S.
Mike W.

Spartan Participant Reminders: 

• You are leaving CFSBK tomorrow morning at 9:30am.  
• Print out and sign the Participant Waiver and the NBC Release Waiver found here, and bring them with a photo ID.
• Wear old shoes, old clothes, long pants, and long socks.
• Bring a garbage bag for wet clothing, a towel, wet wipes, a marker, snacks/water, and a change of clothes/shoes for the ride home.

Want to Participate in a Spartan Race?
Spartan Race has released a limited discount code, MEMORIAL, that will give up to $40 off of race registration. The link is valid today until midnight, for all future races!

_____________________ 
Here’s Why People Actually ‘Like’ Your Posts on Facebook Vice
Bicyling Can Sharpen Your Thinking and Improve Your Mood Psychology Today 

Fitness and Performance: 1-1-1-1-1
Work up to a heavy single for the day. Aim for about 90% of your 1RM. If you’re feeling good then go for a new 1RM, if not then back off.  

Post loads to comments.
e8/8
_____________________

Fitness
For Time:
40 Calorie Row

Then,
5 Rounds:
5 Dumbbell Deadlift
5 Dumbbell Hang Power Clean
5 Dumbbell Push Press

Performance
For Time:
50 Double-Unders

then,
5 Rounds:
7 Deadlifts 155/105
5 Hang Power Cleans
3 Jerks

then,
50 Double-Unders

Post time to comments.

Maggie G. tackling pull-ups in style during “Murph” on Monday

• Happy Birthday to Carlos G., Richard G., Avi S., and Mare!

There Are a Few Spaces Left in Olympic Rower Coach Nick’s Rowing Clinic on May 31st, at 2:15pm 

Do you want to improve your effectiveness on the erg? Do you dread rowing workouts? Or maybe you love them and want to row more on the side? (If you answered that last question with a hearty “yes,” you are a crazy person. Just so you know.) This one-hour clinic will include the following:

• Review of the machine: foot height, drag factor, how to set up workouts, how to review scores after workouts, etc.
• In-depth breakdown of the rowing stroke (recovery, catch, drive)
• Drills to improve common technique errors
• Workout

Nick started rowing in junior high school. He competed at two World Rowing Championships (1998, 1999) and the Olympic Games (2000), as well as various other international meets.

There’s a 20 person cap on the number of participants, so sign up now! 

REGISTER HERE

“I attended Coach Nick’s rowing clinic two years ago and it is still paying dividends on the erg. I know how to use stroke rate and drag factor to my advantage. Best of all, I am able to get more power and lower splits with less effort.”

–Rich A

You Can Also Join Coach Nick For a Half-Marathon Row at CFSBK on June 14 at 2:15pm!

You know you’ve always wondered, “Gee, what would it be like to row 21,097m?” Well, your chance to get your answer is coming up: SBK will host a 1/2 Marathon Row on June 14th at 2:15. And fear not: we’ll show movies during the event. Really, what better way to spend your Sunday afternoon? You can row the full distance or split it up however you want with one other partner. 

Coach Nick will send out a DIY program to everyone who signs up and will analyze video of participants’ rowing form. The training will consist of at least two long erg sessions a week to get your butts—and calluses—in shape! Expect to devote 1–2+ hours twice a week to this. Sound fun, or what?! (What?)

Sign up now! The cap is 25 – 15 slots for people rowing solo, and 10 slots for people who are partnering. This may change depending on demand. If you don’t want to row the 1/2 marathon solo, but also don’t have a partner, we’ll find one for you.

Space is limited. REGISTER HERE (scroll to the bottom)

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The Universe – Inside Amy Schumer Comedy Central