Fitness: Front Squat 3 x 5 Linear Progression 
Add 5-10 pounds to last week’s exposure.

Performance: Back Squat 3 x 5, Volume Day
Add 5-10 pounds to last week’s exposure.

Post loads to comments.
e5/8
_____________________ 

“Murph-Ish”

For Time:
800m Run

then,
7 Rounds:
5 Pull-Ups
10 Push-Ups
15 Squats

then,
400m Run

Post time and Rx to comments.

Super Karl swings kettlebells so fast you can barely see them. Photo by Chris H.!

• SAVE THE DATE: Today’s WOD is a good reminder that our Memorial Day “Murph” WOD and BBQ is fast approaching, on May 25th! Heat sign-ups will be available soon.  
• There’s a new post over on Coach David’s blog Inside the Affiliate, called “Elevating the Push-Up,” featuring our one and only Amanda Mc.! Check it out, share it with your friendz!
• HAPPY BIRTHDAY, COACH JEREMY!

REGISTRATION IS OPEN FOR OUR NEW FISH CSA! DISCOUNT FOR EARLY BIRDS!

We’ve got enough interest to move ahead with our new fish CSA with Big City Fish Share. Deliveries will be every Saturday morning starting June 13.

Big City Fish Share, now in its fourth season, delivers sustainably caught, super-fresh seafood from Montauk to New York City. You can sign up for a weekly share of either 1 pound or 2 pounds of filleted fish, littleneck clams, or oysters.  Sign up by Sunday, June 7th, and lock in $15 per pound for the whole season.  After June 7th, the price will go back to $17 per pound.

The delivery window will be Saturday mornings, 10am-noon. This is a weekly, not monthly, share.

Customers can sign up for 4 deliveries at a time, and can easily place their orders on hold through the website if they go out of town. Any funds left in your account at the end of the season will be returned to you by check. Expect a good variety of fish, including big-eye tuna, squid, founder, fluke, swordfish, black sea bass, bluefish, porgy, and monkfish.

Any questions? Email bigcityfishshare [at] gmail.com. For general CSA questions, email Michele at mignyc [at] gmail.com.

WOD Against Cancer at CrossFit Dumbo on May 16

Darren Taylor, the owner and head coach of CrossFit Dumbo wants you to know about an upcoming fundraiser event:

What: “WOD Against Cancer”
Where: CrossFit Dumbo, at 48 Pearl Street, Brooklyn  
When: Saturday, May 16th from 10am-2pm 

CrossFit Dumbo’s members are joining Stephanie Jacobson in the fight to CRUSH Cancer, and will be WODing for pledges to raise money for The Leukemia & Lymphoma Society. They would love for you to join them! 100% of proceeds go to Leukemia & Lymphoma Society. 

Learn more about Stephanie’s story here, and her about her Woman of the Year Campaign here.

EMAIL INFO [AT] CROSSFITDUMBO.COM IF YOU’D LIKE TO PARTICIPATE!

_____________________ 
What It Takes to Beatbox in New York City The Atlantic
Road to Conviction Episode 7: Ground Zero CrossFit 

Pressing and bench pressing are the two primary barbell pressing movements we use to develop basic strength. Which do you prefer and why?

News and Notes 

• SCHEDULE UPDATE: ACTIVE RECOVERY IS CANCELED TONIGHT! Check out Pilates with KH at 7:30pm instead. 
• Want to play beach volleyball? We’re already registered and have 10 people, but we’d love for more to join us—and you’ll help us pull down the cost of participating ($110 per person). Get the details from the blog yesterday and email Kate at katharine [at] CrossFitSouthBrooklyn.com if you’re interested!
• Congrats to Leslie and Nate on their new addition: baby Arthur Nathaniel, at 10lb 5 oz!
• Happy belated birthday to JMD “The Hammer”! 

Next Weekend, Don’t Miss: Coach Noah’s Kipping Pull-Up Workshop

Coach Noah’s Kipping Pull-Up Workshop is back with a vengeance and some added wrinkles! This is for folks who have yet to accomplish their first kipping pull-up or need significant work organizing the movement and linking them together. Buy in for the class is 3 chin-ups or pull-ups (special cases can be considered, email Noah [at] CrossFitSouthBrooklyn.com). By the end of the hour class everyone will have gotten their chin over the bar, will likely have strung a few together, and will definitely have a plan for practice and perfection of their kip.

When: May 17, 2015, 3-4pm
Cost: $20
Capacity: 10 spots (only 4 spots remaining)

REGISTER HERE before it sells out!

There’s Still Space in the Catalyst Athletics Olympic Lifting Seminar This Weekend!

Instructed by Kara Doherty and Catalyst Athletics coaching staff, the Level 1 Olympic Weightlifting Seminar is two full days of practicing and training the snatch, clean and jerk, learning progression and correction drills for the snatch, clean and jerk, and foundational exercises for Olympic weightlifting.

This is our Level 1 weightlifting seminar AND the seminar required for the Level 1 Catalyst Athletics Certified Weightlifting Coach certification. You can attend this seminar without the certification process.

Attending the seminar only (no certification). Please select this option when registering. There are no pre-requisites for attendance of the seminar.

Kara Doherty is a 4-time Canadian National Champion and nearly 20-year veteran of Olympic weightlifting. She will be assisted by Catalyst Athletics coaches who are also members of the Catalyst Athletics national weightlifting team.

IF YOU ARE INTERESTED IN ATTENDING, EMAIL DAVID [AT] CROSSFITSOUTHBROOKLYN.COM.

_____________________
15 Words You Need to Eliminate From Your Vocabulary to Sound Smarter The Muse
Should Your Kids’ School Have Standing Desks? These CrossFitters Think So Co.EXIST 

Okay, but like, honestly, do you prefer pressing or benching? We reaaaally want to know. 

Fitness: 3 x 5 Linear Progression 
Add 2.5-5­ pounds to last week’s exposure. 

Performance: 3 x 5
Add about 5% to last week’s exposure. Should be at about 80%.

Post loads to comments.
e5/8
_____________________

5 Rounds, or 18 minutes:
6 Deadlifts, medium-heavy but perfect
8 Dumbbell Bench Press, as heavy as possible 
6 Tempo Toes-to-Bar or Floor Levers, 2121 tempo

Post rounds/time and weights to comments.

“Get Fit or Be Hacking” participants celebrating with well-deserved tasty beer at Threes Brewing. More photos coming soon!

Get Fit or Be Hacking Recap

Saturday was the first annual “Get Fit or Be Hacking,” a coding + fitness competition to raise money for the New York City Foundation for Computer Science Education (CSNYC). CSNYC’s mission is to ensure that all children in each of the 1,700 NYC public schools have access to computer science. A big focus for CSNYC is supporting programs in economically disadvantaged neighborhoods and promoting interest in software engineering among traditionally underrepresented communities. Over $3,000 was raised for CSNYC! (If you’re feeling generous, it’s not too late to give.)

The 20+ competitors were a mix of CFSBK members and guests. Most competed in both the WOD and coding competitions, though a few “scaled” and did “just” the two WODs. A number of people stopped by to cheer on the teams, including several representatives from the NYC Department of Education and CSNYC, as well as local city councilperson Brad Lander (who captured a great shot of Jeremy doing a 95lb press). 

Awards included a $200 butchery class and gift certificates from Fleisher’s Meats, coffee beans from Gorilla Coffee, a cookbook from Ample Hills, gift certificates from Brooklyn Boulders, Brooklyn Nets tickets, and books from Simple Programmer. Snacks were Gorilla Iced Coffee and EXO Cricket Flour Protein Bars. Post-event festivities were at Threes Brewing.

Category winners:

• Most Money Raised by an Individual: Kris Horowitz, Betaworks
• Best Coding Performance by a Team: Betaworks
• Best Fitness Performance by a Pair: Kevin Hylant of the Flatiron School and Coach JB of CFSBK
• Best Performance by a Team Overall (Fitness, Coding, Fundraising): ScriptEd

Rob U., who spearheaded the event, wants to thank the many CFSBK members who made this inaugural year a big success, including Rich A., Austen I., Daniel L., Daniel K., Danae M., Jason H., Mare, Kate R., Daniel I., Asha B., Kayleigh R., Peter M., Christian A., and Asta F. Rob also wants to thank David for supporting the idea, programming the day, and coaching the event.

Finally a big CFSBK thank you to the event sponsors: Threes Brewing, Fleisher’s Meats, Ample Hills Creamery, Brooklyn Boulders, the Brooklyn Nets, EXO Protein Bars, Gorilla Coffee, and Simple Programmer.

To learn more about the mission of CSNYC and the important cause of expanding computer science in our public schools, check out:

• CSNYC’s web site
• A TED talk by Mitch Resnick, of the MIT Media Lab, on why we should teach kids code
• ScriptEd, one of the programs that teaches coding in schools represented at the competition
• Codesters, another program that was at the event
• The campaign by PS/MS 282, at which several CFSBK’s members have volunteered for “Hour of Code, and which is  just up the street, to raise money to buy new computers for its school coding programs

Next year’s “Get Fit or Be Hacking” will be even bigger and better with more options for both coders and non-coders to get involved in this great cause!

Want to Play Beach Volleyball?

Kate R. and Coaches Whit and KHarpz are getting together a team for a league starting on Pier 6 with Big City Volleyball from May 13 to July 16. We already have seven people, but need three more (or even more than that!).

The details…

• Matches take place Wednesday & Thursday evenings (we’re requesting more games on Wednesday nights)
• Season begins Wednesday, May 13th 
• Start times 7pm, 8pm, and 9pm
• Co-ed 6v6
• Refereed Ranking Scrimmage + 8 match season including playoffs + T-Shirts
• Entrance Fee $1,100 (so $110 per person)

Email Kate by Tuesday at 5pm if you’re interested: Kate [at] CrossFitSouthBrooklyn.com. 

_____________________
What is the Dad Bod? America’s Leading Expert Explains Slate
How We Unearthed the Spinosaurus TED
What Does 30×0 Mean? Why I Like Tempo Training Invictus  

Fitness: Halting Snatch Deadlift + Hip Snatch 1-1-1-1-1
Work up to a challenging load. 3 second pause at the hip, then snatch from the hip.

Performance: Halting Snatch Deadlift + Snatch Pull + Snatch 
Balanced weight, get to the hips, and jump vertical. If you have time before class, check out Catalyst Athletic’s video of the Halting Snatch Deadlift. 

Post loads to comments.
e4/8
_____________________

Team WOD
In teams of three with one partner working at a time:
AMRAP 15 Minutes:
10 Calories Rowed
10 Dumbbell Thrusters

Post rounds and Rx to comments.

Congrats to our strong dudes who competed at Hail to the King yesterday at CrossFit Queens!

Next Weekend, Don’t Miss: Coach Noah’s Kipping Pull-Up Workshop

Coach Noah’s Kipping Pull-Up Workshop is back with a vengeance and some added wrinkles! This is for folks who have yet to accomplish their first kipping pull-up or need significant work organizing the movement and linking them together. Buy in for the class is 3 chin-ups or pull-ups (special cases can be considered, email Noah [at] CrossFitSouthBrooklyn.com). By the end of the hour class everyone will have gotten their chin over the bar, will likely have strung a few together, and will definitely have a plan for practice and perfection of their kip.

When: May 17, 2015, 3-4pm
Cost: $20
Capacity: 10 spots 

REGISTER HERE (scroll to the bottom!)

And the Following Weekend: Coach Noah’s Muscle-Up Workshop

Coach Noah returns with a Muscle-Up Workshop! This is for folks who have yet to accomplish their first muscle-up or need significant work organizing the movement and linking them together. Buy-in for the class is 5 strict pull-ups and 3 ring dips (special cases can be considered, email Noah [at] CrossFitSouthBrooklyn.com). 

When: May 24, 2015, 3-4pm
Cost: $20
Capacity: 10 spots

REGISTER HERE (scroll to the bottom!)

_____________________ 
The Grandeur and Limits of Science On Being 

Fitness: Back Squat 3 x 5 Linear Progression 
Add 5-10 pounds to last week’s exposure.

Performance: Back Squat 5RM (Intensity Day) + Front Squat 5RM
Heavier than Wednesday but still light enough to not be a true 5RM. Then, drop weight and perform a heavy set of 5 front squats. Add about 5-10 pounds to last week’s exposure. 

Post loads to comments.
e4/8
_____________________

Fitness
5 Rounds For Time:
10 Burpees
8 Ring Rows 

Performance
21-5-9, For Time:
Burpees
Kipping Pull-Ups Fitness 

Post time and Rx to comments.

LF Doom crushing 225x5x3 at the crack of dawn last Monday

• SCHEDULE UPDATE: Active Recovery is CANCELED tomorrow at 11am, as Coach Fox is out of town. 

“Get Fit or Be Hacking” Is TODAY at 2pm Here at CFSBK!

There’s still time to get involved. You can…

• Participate! There is an option for everyone! There are two 15 minute partner WODs between which is a 45 minute coding competition. 
  • You can “Rx” and do both WODs and the coding competition. 
  • Alternately, if you don’t code, you can do the “Scaled” version, which is just the two WODs (no coding!). 
  • If you’d like to participate and have not registered already, please be at the gym by 1:30pm to do a game-day registration
• Donate! Support a team or individual and donate to CSNYC at https://www.crowdrise.com/getfitorbehacking/
• Cheer! Come by the gym between 2-5 to cheer folks on!
• Drink! Come to the after-party and awards ceremony at Three’s Brewing from 5pm to7pm! Everyone is welcome!

We’d like to extend a HUGE thank you to our sponsors – Three’s Brewing, Fleisher’s Pasture-Raised Meats, Ample Hills Creamery, Brooklyn Boulders, EXO Protein Bars, Gorilla Coffee, and Simple Programmer.

Finally, a note about the cause: We’re raising money for the NYC Foundation for Computer Science (“CSNYC”). The mission of CSNYC is to ensure that all children in each of the 1,700 NYC public schools have access to a computer science education that will put them on a pathway to academic success and a 21st century career. CSNYC supports programs that operate in schools in economically disadvantaged neighborhoods and promote interest in software engineering among traditionally underrepresented communities. 

Hail to the King at CrossFit Queens Is Today!

Crossfit Queens is hosting an all-male competition today! The following CFSBKers are registered. Come cheer on our knights and kings as they discard their fears and put their daily beastly training to the test!

Jay R.
Matt K.
Alex B.
Pierre D. 
Zach H. 
Michael C.  
Karl-Henry C. 

The schedule is here. Check out our event page for the workouts.

_____________________ 
Chewbacca Prank Leads To Actual Wookiee Roar Contest Chicagoist 
I Banned Bigots From My CrossFit Gym, and Learned a Lesson in Privilege The Guardian 

At the bottom of your ring row, make sure to keep your lats engaged and imagine keeping your shoulders down and back. Never sink or sag into the bottom! 

• ATTENTION OPEN GYM JUNKIES: OG on Fridays is now happening at both 597 and 608! 
• Happy birthday, Jake L.!

Catching Up With CFSBK Classifieds 

• Steph M. and Andrew want to move closer to the gym, with a lease between May 15th and June 1st, 2015. They’re looking for a 1BR for $2K or less in Prospect Park South, Ditmas Park, etc. Hit Steph up if you have any leads! 
• Maybe Ruth M. and her building are the answer to Steph’s housing inquiry, or yours? Her building, 421 Degraw St., is a 90-unit building that used to be an old Catholic school, that is rent-controlled for middle-income people. There’s a wait-list, but learn more here!
• Love jerky? We thought so, or at least, Erin Mc. did. She wants you to know about Jonty Jacobs, a meat store in the West Village.

Get Fit or Be Hacking Is Tomorrow! 

We’re raising money for CSNYC. The mission of CSNYC is to ensure that all children in each of the 1,700 NYC public schools have access to a computer science education that will put them on a pathway to academic success and a 21st century career. CSNYC supports programs that operate in schools in economically disadvantaged neighborhoods and promote interest in software engineering among traditionally under-represented communities. 

Four Ways You Can Get Involved:

• Participate! There are two 15 minute partner WODs between which is a 45 minute coding competition. You can “Rx” and do both WODs and the coding competition. Alternately, if you don’t code, you can do the “Scaled” version, which is just the two WODs. Register here.
• Donate! Support a team or individual and donate to CSNYC here.
• Cheer! Come by the gym between 2-5 to cheer folks on!
• Drink! Come to the after-party and awards ceremony at Three’s Brewing from 5pm to 7pm!

Finally a HUGE thank you to our sponsors – Three’s Brewing, Fleisher’s Pasture-Raised Meats, Ample Hills Creamery, Brooklyn Boulders, EXO Protein Bars, Gorilla Coffee, and Simple Programmer!

The Fitness Workouts: 

Workout 1: “Pythons and Pullups”

AMRAP 15 Minutes. Partner workout – one partner working out at a time
Run 270m
10 Burpees
10 Ring Rows or 5 Pull-Ups (** Scale Up: 10 kipping pull-ups)
20 Sit-Ups (**Scale Up: 10 Power Cleans 135/95)

Workout 2: “Jumping Java”

AMRAP 15 Minutes. Partner workout – one partner working out at a time
Buy-in: 270m Farmer’s Carry

THEN IN THE REMAINING TIME:
12 Dumbbell Push Presses (** Scale Up: 12 Thrusters 95/65)
12 Box Jumps or Step-Ups
24 Double Unders or 100 Single-Unders

**Scale-up options for experienced CrossFitters. Scale-up options must be done at prescribed load.

_____________________ 
Improving the Clean Through Better Turnover Catalyst Athletics 

Fitness: Halting Clean + Hang Clean Pull + Hang Clean + Jerk
Work up to a challenging load on the complex.

Performance: Halting Clean Deadlift + Hang Clean Pull + Hang Clean + Jerk
Work up to a heavy load on the complex. If you have time before class, review Catalyst Athletic’s demo of the Hang Clean Pull and the Halting Clean Deadlift. 

Post loads to comments.
e4/8
_____________________

For Time:
400m Run
40 Russian Kettlebell Swings 72/53
40 Box Jumps 24/20
40 AbMat Sit-Ups
400m Run

Post time and Rx to comments.

6am Warriors hamming it up (upon request!) before taking on a Row WOD. You’ve got to be a special kind of crazy to get up at the crack of dawn to do CrossFit, and with a smile no less! We love our early bird crew!

Hail to the King at CrossFit Queens Is This Weekend

Crossfit Queens is hosting an all-male competition this Saturday! The following CFSBKers are registered. Come cheer on our knights and kings as they discard their fears and put their daily beastly training to the test!

Jay R.
Matt K.
Alex B.
Pierre D. 
Zach H. 
Michael C.  
Karl-Henry C. 

The schedule is here. Check out our event page for the workouts, which were announced last week.

There’s Still Time to Sign Up For “Get Fit or Be Hacking”!

The event is also this Saturday! We’d love a huge CFSBK turnout of both participants and fundraising prowess! Let’s help kids learn to code!

“Get Fit or Be Hacking” is a hybrid fitness and coding competition on May 2nd to raise money for the New York City Foundation for Computer Science (“CSNYC”). CSNYC’s mission is to ensure that all children in each of the 1,700 NYC public schools have access to computer science. A big focus for CSNYC is supporting programs in economically disadvantaged neighborhoods and promoting interest in software engineering among traditionally underrepresented communities.

The heart of the fundraiser will be a competition happening on May 2nd at CrossFit South Brooklyn at 2pm. It will be composed of two workouts, each lasting 15 minutes. LEARN MORE HERE!

_____________________
The Incredible Rarity of Changing Your Mind This American Life
Small Jurassic Dinosaur May Have Flown Without Feathers The New York Times
Yoga With a Soundtrack amNewYork 

Fitness: Front Squat 3 x 5 Linear Progression 
Add 5-10 pounds to last week’s exposure.

Performance: Back Squat 3 x 5, Volume Day
Add 5-10 pounds to last week’s exposure.

Post loads to comments.
e4/8
_____________________ 

AMRAP 5 Minutes:
5 Power Cleans 135/95
10 Push-Ups

Rest 5 Minutes

AMRAP 5 Minutes:
10 Pull-Ups
20 Squats

Post rounds and Rx to comments.

Hello from Kabul, Afghanistan!

Over the last few weeks, David has been emailing with John Nawoichyk, a Lieutenant Colonel in the US Army, currently deployed in Kabul, Afghanistan as an advisor to the Afghan National Army. He wrote David to say that he and his team love CFSBK’s website and workouts. Some edited excerpts from his emails are below:

“Physical fitness is a critical part of our ability to perform our mission, and we have truly enjoyed the challenge that your workouts provide.

Our workout group is truly multinational with members from Australia, England, Germany, Czech, France, Poland and many more. We are a mixture of Coalition Service Members in support of Operation Freedom Sentinel, Afghanistan. I took over as group leader in January when the previous group leader rotated home, and have been using the site since then.  I found your site while searching for a good solid program to follow. Being from New York and having a best friend who lives in Brooklyn, I was drawn to your site for its professional, challenging, and complete workout program. 

Your workouts provide an opportunity to unite in fitness, build friendships, and continue to push ourselves to be better members of our unit.

Attached is a picture from [last Friday].  Every Friday, we do a Hero WOD in order to bond and reflect on those that paid the ultimate sacrifice both home and abroad so we can enjoy our way of life.  Today we did “Blake,” in honor of a U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon killed 21 Sep 2010 in Zabul province Afghanistan.  Last week, we did “TK” in honor of MAJ Thomas Kennedy, a very close friend, killed on 8 AUG 2012 in Kunar province Afghanistan. It enhances the workout and allows time to properly reflect. 

Several of us are also an active member of Team Red, White, and Blue. I am an active member of the West Point, NY Chapter here in Kabul. Team RWB’s mission is to enrich the lives of America’s veterans by connecting them to their community through physical and social activity. It is an amazing organization that reaches across all of society through physical fitness. 

Although I have not been to your box, I look forward to one day thanking you in person when I am back in NY. Please keep up the great work, and know that your posted workouts are truly appreciated by us.

_____________________ 
Give John and his team a shout out in the comments!  

April Athlete of the Month: Jay Reingold 

By Chris Fox 

It seems that April showers bring Jay Flowers… (let’s see if that name sticks over Jay-Star?). This fella has been with us a while and has basically tried every offering the we’ve had to date. He may have even tried to lift at Iron Maidens if we let him. Jay is one of our favorite people in the gym—he brings dedication and focus to his training, works on weaknesses, is part of the larger community, and his blog presence is practically unrivalled. Here’s your chance to learn a bit about the blog jokester, a man who is actually a self-described introvert.

Fox: Jay! Glad that we’re finally here and you’re AOM. Tell us how you first started at CFSBK.

Jay: Well, it’s about time! I expected to be recognized for all I bring to CFSBK a long time ago but I guess late is better than never… Anyway, I started in July 2011 with a private Foundations with Jess. I read an article in Runner’s World about CrossFit and was intrigued. I was a runner (hence the magazine) and had just come off a shitty 2010 NYC Marathon and knew I needed to get stronger. I’d previously worked with a trainer and did some strength training while running and it helped with injury prevention and my various “runner’s itises”… I knew I needed help and the Jack LaLanne in Bensonhurst wasn’t going to cut it. I visited the CFHQ main page and was all set to visit CFNYC until I walked by CFSBK on the way to Brooklyn Boulders. 

Fox: So aside from having the hottest woman in the gym do your Foundations, what about CrossFit made you stay?

Jay: I found at all to be new and great. The instruction in Foundations and in classes was so great that I felt like I was getting a graduate degree in exercise science. The word “Athlete” was very powerful for me, that everyone was treated like an athlete felt great.

Fox: So we hooked you and you stayed, and now the whole family is part of the gym!

Jay: Yeah, I never really considered that I’d buy in to the whole community aspect of the gym but after a while it just started to make sense. Pairing up on racks and bars helped with that since you’re not just off on your own for a class and there’s opportunity to chat and get to know people. There’s always something to learn, dudes and ladies all lift together, and the coaching is really top-notch. All of my proselytizing finally worked and Adelle joined about a year after me. Our son Niko loves hanging around and is starting CrossFit Kids. The gym has become a large part of my family’s life. The sell was actually pretty easy for me. My body changed in that I slimmed down and packed on some muscle, but the icing on the cake was my next marathon. I ran a 3:22 which was a 20 minute PR (!!!) and qualified for Boston in 2013. The movements and logical approach to programming stuff just made sense. 

Fox: Can you tell us a bit about Jay-Star’s alter ego? The guy that isn’t always crushing PRs at the gym? 

Jay: I’m a Brooklyn native. I grew up in Kensington and Bensonhurst and spent a lot of time trying to get out. I lived in Manhattan for a while but eventually ended up back on this side of the river. I work at a marketing firm and spend a ton of time at a desk. It’s challenging work but allows for enough time away from it. Plus, I get to work with friends from college so I enjoy the work environment. Honestly CrossFit is my main hobby. I do like to read and will basically plow through the top of the NY Times best seller lists. Aside from that my main job is to run Niko around to play sports, currently tennis but he was previously super into soccer. I purchased season tickets to the inaugural season for New York Football Club so hopefully he gets back into it a little!

Fox: You’ve done Strength Cycle, Ken’s rings class, the Olympic cycle, private training… what goals are you currently working towards? 

Jay: Well my first goal was to improve at the clean. After being told by a not-to-be-mentioned coach that “you’re pretty good at some stuff, but you suck at this,” I’m decent at them now. My current main goal is to improve at gymnastics progressions and work towards headstands, handstands, muscle-ups, etc… That and to have a lift or even a training method named after me. This about programming an entire cycle of Jay-Star Presses, or following the Jay-Star Method… maybe a new burpee version where you flop on your back? It’s a burden since I really just don’t want to disappoint the people but I really feel a drive to inspire the next generation.

Fox: Seems reasonable. Alright, Jokester Jay, last question… what should we look for in a future AOM?

Jay: When I thought about this (since I knew you’d ask), I realized that there are so many people who would be perfect for it. I guess I’ll just say that it should be someone considerate of fellow members and who takes their training seriously. Not like a Mr/Mrs. D Baggy Pants sort of serious, but who works towards progress with a positive attitude and is helpful to other members. I’d also add that the Intros/DROMs portion of each class allows us all to learn a bit about a person’s personality, and I think that participating in that makes a difference.

News and Notes 

• NEPAL EARTHQUAKE RELIEF: Grace R. has a couple close friends who live in Nepal and they suggested GlobalGiving as the best donation outlet for getting immediate help to those in need.
• Happy birthday, Scott M.! 

_____________________
How Many of These Fitness Classes Have You Taken? Clickhole
What Cities Would Look Like If Lit Only By the Stars Wired 

Fitness: 3 x 5 Linear Progression 
Add 2.5-5­ pounds to last week’s exposure. 

Performance: 3 x 8
Add about 5% to last week’s exposure. Should be at or near 75%.

Post loads to comments.
e4/8
_____________________

3 Rounds For Time:
500m Row
12 One-Arm Kettlebell Thrusters Left 53/35
12 One-Arm Kettlebell Thrusters Right

Post time and Rx to comments.

Margie L. (creator and organizer of our Iron Maidens Raw Open!) competed in the SBWC Raw Open Powerlifting Spring Classic 2015 this weekend. Her best lifts were 237# squat, 132.5# bench, and 286# on the deadlift. Kate R. posted a few photos of Margie’s last two deadlifts in our Flickr account if you want to see more! Nice job, Margie!!

Rob Is competed yesterday, and hit a 419# squat, 248# bench, and 446# deadlift. Laurent G. also competed, but we don’t have his numbers. Congrats to all of you!

Hail to the King at CrossFit Queens Is Next Weekend!

Crossfit Queens is hosting an all-male competition this Saturday, May 2nd. The following CFSBKers are registered. Come cheer on our knights and kings as they discard their fears and put their daily beastly training to the test!

Jay R.
Matt K.
Alex B.
Pierre D. 
Zach H. 
Michael C.  
Karl-Henry C. 

The schedule is here. Check out our event page for the workouts, which were announced last week!

The 7am Cycle of CFSBK’s Olympic Lifting Program with Coach Frankie Murray Starts TOMORROW!

We’re introducing a 7am Cycle, which starts TOMORROW! 

7am Cycle
What: A 6-week Olympic lifting cycle meeting three times a week with Coach Frank Murray and/or Heather Farmer 
Tuesdays, Thursdays, and Fridays 7-8am from 4/28/15 – 6/5/15
REGISTER HERE
Price: $225 per 3 weeks, first bill due at sign-up and second bill charged automantically ot the card on-file one month later 

This cycle (and the other two) will end with a mock Olympic meet on Sunday, June 7, 2015 at 2:30pm.

_____________________ 
Todrick Hall Remixed Disney Songs as 90s Jams The Huffington Post
Under the Influence: New York Hardcore Noisey 
Girls Ride Horses, Too Bill Starr | CrossFit Journal