Fitness and Performance
Halting Snatch Deadlift + Hip Snatch: 1-1-1-1-1
Work up to a challenging load. 3 second pause at the hip, then snatch directly from the hip. If you have time before class, check out Catalyst Athletic’s video of the Halting Snatch Deadlift. 

Post loads to comments.
e3/8
_____________________

Fitness
AMRAP 8 Minutes:
30 Single-Unders
5 Jumping Pull-Ups
60 Single-Unders
10 Jumping Pull-Ups
90 Single-Unders
15 Jumping Pull-Ups
120 Single-Unders
20 Jumping Pull-Ups
…Add 30 Single-Unders and 5 Jumping Pull-Ups per round until time is called.

Be sure to come down fast on the jumping pull-up, no slow negatives.

Performance
AMRAP 8 Minutes:
10 Double-Unders 
2 Chest-to-Bar Pull-Ups 
15 Double-Unders 
4 Chest-to-Bar Pull-Ups 
20 Double-Unders 
6 Chest-to-Bar Pull-Ups 
25 Double-Unders 
8 Chest-to-Bar Pull-Ups
…Add 5 Double-Unders and 2 Chest-to-Bar Pull-Ups per round until time is called.

Post rounds and Rx to comments.

Lauren B. crushing her clean and jerk at 61kg, at the 2015 Liberty Bell Classic yesterday in Philadelphia. Her best snatch was 44kg, for a total of 105kg. This was her first USAW sanctioned meet, and she worked her ass off to get their. Hell yeah, Lauren! Congrats! (See her fighting for her 3rd C&J attempt at 66kg here.)

News and Notes

• Good luck to Rob Is and Laurent G. who are lifting today between 9am and 2pm at the SBWC Raw Open Powerlifting Spring Classic 2015, right around the corner on 300 Douglass Street. Some CFSBKers will be there to cheer them on, so meet up with them if you can! More on Margie’s results tomorrow!
• We’re all excited about CrossFit Kids, but don’t forget that Kids Club is still happening on Sundays at 9am. Drop off your kiddos (age 3 to 8) TODAY and we’ll keep them occupied with a variety of childhood-enhancing activities! More info here.

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

Both the Noon and PM cycles of the Olympic Lifting Program are running, and started last week. If you were on the fence, you can still sign up (details here)! But we’re also introducing a 7am Cycle, which starts on Tuesday, April 28th! Details below:

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 

All cycles will end with a mock Olympic meet on Sunday, June 7, 2015 at 2:30pm.

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

May 2nd is coming up fast and we’re in the process now of finalizing teams, ordering t-shirts, and scheduling waves. 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!

_____________________ 
Courage and Survival Jim Harrison 

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.
e3/8
_____________________

Fitness
3 Rounds For Time:
15 Dumbbell Push Press
21 Kettlebell Swings
400m Run 

Performance
3 Rounds For Time:
400m Run
21 Kettlebell Swings 53/35
12 Strict Handstand Push-Ups

Post time and Rx to comments.

608 and some cool kicks at the OUTWOD a couple weekends ago

News and Notes

• Good luck to Margie L. who is lifting tomorrow between 9am and 2pm at the SBWC Raw Open Powerlifting Spring Classic 2015, right around the corner on 300 Douglass Street. Rob Is and Laurent G. are lifting on Sunday during the same time frame. Some CFSBKers will be there to cheer them on, so meet up with them if you can! 
• We’re all excited about CrossFit Kids, but don’t forget that Kids Club is still happening on Sundays at 9am. Drop off your kiddos (age 3 to 8) and we’ll keep them occupied with a variety of childhood-enhancing activities! More info here.
• Augment your training today with all sorts of different good stuff: Yoga for Athletes with Coach Whitney at 10am, and two Active Recovery options at 11am and noon with Coach David.
• Happy birthday, Kristen G.!

There’s Still Space in the Catalyst Athletics Olympic Lifting Seminar on May 9 and 10!

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.

_____________________ 
102-Year-Old Dancer Sees Herself On Film For the First Time
Air Sex: Just Like Air Guitar, But… Well, You Get the Idea GQ 
How to Stop Checking Your Phone Like An Addict Max Ogles 

Can you squat your dog? Here’s Front Desk superstar Jaclyn K. squatting London! 

• MORE LOST AND FOUND! Grab your gear by 5/7 or we’re giving it away.

The Fish CSA is a GO! 

In June, we will launch a weekly fish CSA program with Big City Fish Share. Pickups will be Saturdays before noon. 

Details and registration info will be available on the blog next week, so check back! You can also email Michele at mignyc [at] gmail.com.

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

Both the Noon and PM cycles of the Olympic Lifting Program are running, and started last week. If you were on the fence, you can still sign up (details here)! But we’re also introducing a 7am Cycle, which starts on Tuesday, April 28th! Details below:

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 

All cycles will end with a mock Olympic meet on Sunday, June 7, 2015 at 2:30pm.

_____________________ 
How to Properly Spot the Back Squat? Brendan Meyers
You Can’t Outrun a Bad Diet Science of Us 

Fitness: Minutes Clean and Jerk
Perform 5-7 reps at the no more than the heaviest weight you used last week. Focus on each rep feeling exactly the same. If you miss 2 reps (or if they’re just sloppy), take 5-10 pounds off for the next rep.

Performance: Clean Pull + Power Clean + Hang Clean + 2 Jerks
Work up to a heavy load on the complex.

Post loads to comments.
e3/8
_____________________

5 Rounds Not For Time, or 18 Minutes:
6ea Front Rack Reverse Lunges
8 Dumbbell Bench Press (as heavy as possible)
8 Strict Toes to Bar or Floor Levers

Post time and Rx to comments.

Functional fitness, functional equipment 

• Happy birthday, Todd T.! 

#Throwback Thursday

Around this time in 2010, the gym got Internet access and a microwave for the first time.

Coach David asked people if they had any suggestions for the gym, and Joe W. suggested showers, an endurance program, go go dancers, and an Olympic lifting program—we now have three of the four! People also requested slam balls, a bike rack out front, and squat racks. Check.

A bunch of our members also helped out at the Northeast Regional Qualifiers for the CrossFit Open, as volunteer photographers, judges, and score runners. 

Coach Whitney got double-unders for the first time.

Also, Steph P. announced that this was what she wanted to be when she grew up: “bruce springsteenastronautsports commentatorfashion designer.” Ariel K. wanted to be a dolphin, and Coach David wanted to be a professional wrestler, then a comic book artist, and his retirement plan was to become a chandelier or a Tyrannosaurus Rex. 

You can’t make this stuff up.

_____________________
Bill Starr 1938-2015 CrossFit Journal
Human Evolution Crash Course
Somebody 

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.
e3/8
_____________________ 

Fitness
3 Rounds For Total Time:
400m Run
20 Thrusters 95/65
Rest 2 Minutes

Performance
3 Rounds For Total Time: 
400m Run 
7 Burpee Muscle Ups 
Rest 2 Minutes

Post times and Rx to comments.

Coach David and Kate R. made this video for Inside the Affiliate (featuring Callie F.!), about cueing and fixing common errors in the push-up. Even if you’re not a coach, check it out and make sure your form is in tip-top shape!

• Happy birthday, Patrick S.!

Meet a Farmer From Common Hands Farm, Our New Vegetable/Fruit/Egg CSA Partner

We’re thrilled to announce that we are offering a new veg/fruit/egg CSA in partnership with Brooklyn Boulders. Their provider, Common Hands Farm, will accept members from CFSBK starting immediately. The CSA begins in June. A rep from the farm will be at CFSBK TONIGHT from 6-8:30pm to meet members, answer questions, and sign folks up on the spot. 

Pickups will be Tuesdays 6-8pm at Brooklyn Boulders starting June 2. Get more details on Monday’s post, and email Michele at mignyc [at] gmail.com with questions! 

“Get Fit or Be Hacking” Is Less Than Two Weeks Away!

THERE IS STILL TIME to sign up! May 2nd is coming up fast and we’re in the process now of finalizing teams, ordering t-shirts, and scheduling waves. 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!

CrossFit Kids Started Monday, and There’s Still Space in the Wednesday Classes!

CrossFit Kids combines the camaraderie and physical fitness of an adult class scaled down to an age appropriate and fun version for kids. During our launch, we will be offering two programs: CrossFit Preschool for children aged 3-5 and CrossFit Kids for children aged 6-8. 

A few notes about signing up: 

• This is a set registration, meaning your kids must attend the day and time for which you sign them up. 
• You are paying for four weeks of programming up front (think about it as similar to Strength Cycle). So if you purchase one day per week, your kid can come the day for which you’ve signed them up. Twice a week means they come to both days.
• So, you DO NOT need to RSVP for class. You just need to register in advance for the appropriate session/s.  
• If you are interested in dropping in, please email Janelle [at] CrossFitSouthBrooklyn.com.

Spaces are limited. Sign up now to guarantee your spot. 3-2-1-GO! 

REGISTER HERE

Schedule:

Preschool classes (3 – 5 years):
Wednesdays at 3:30pm
Sundays at 10am 

Kids classes (6 – 8 years):
Mondays at 4:30pm
Wednesdays at 4:30pm 

Pricing:

Non-members:
1x/week – $120
2x/week – $200 

Members:
1x/week – $102
2x/week – $170 

Questions? Email Janelle [at] CrossFitSouthBrooklyn.com.

_____________________
Sky Pods Show Rise of New York Skyline The New York Times 

Coach Jeremy overseeing Jude’s warm-ups during Strength Cycle on Friday

• Happy birthday, Evan M. and JBails!!!

Catching Up With CFSBK Classifieds and Travel Gym Recommendations

• Coach Nick and his family are spending July and August in Montana, and are looking for a subletter for their apartment. Get more details here, and share them with people who might be interested!
• Brendan is looking for a developer with proficiency in Backbone.js. Get more details here.
• Allie B. wrote about her recent experience at CrossFit Acadia in Ellsworth, Maine. 
• Shawn T. wrote about CrossFit Palm Springs in (you guessed it!) Palm Springs, California. 

Have a service you want to share with CFSBK’s community, or a need you think one of us could meet? Or stuff you want to give away/animals in need of adoption/tickets for sale/etc.? Post in CFSBK’s Classifieds! Our members have found apartments, pets, and jobs through our forum. 

Visited a new affiliate while traveling recently, or forgot to write one up from past travels? Post a recommendation (or friendly warning) now!

CrossFit Kids Started Yesterday, and There’s Still Space to Sign Up!

CrossFit Kids combines the camaraderie and physical fitness of an adult class scaled down to an age appropriate and fun version for kids. During our launch, we will be offering two programs: CrossFit Preschool for children aged 3-5 and CrossFit Kids for children aged 6-8. A few notes about signing up: 

• This is a set registration, meaning your kids must attend the day and time for which you sign them up. 
• You are paying for four weeks of programming up front (think about it as similar to Strength Cycle). So if you purchase one day per week, your kid can come the day for which you’ve signed them up. Twice a week means they come to both days.
• So, you DO NOT need to RSVP for class. You just need to register in advance for the appropriate session/s.  

Spaces are limited. Sign up now to guarantee your spot. 3-2-1-GO! 

REGISTER HERE

Schedule:

Preschool classes (3 – 5 years):
Wednesdays at 3:30pm
Sundays at 10am 

Kids classes (6 – 8 years):
Mondays at 4:30pm
Wednesdays at 4:30pm 

Pricing:

Non-members:
1x/week – $120
2x/week – $200 

Members:
1x/week – $102
2x/week – $170 

Questions? Email Janelle [at] CrossFitSouthBrooklyn.com.

_____________________
Innovative LSU Gymnast Leaves Unique Mark on Gymnastics CBS News

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 70%.

Post loads to comments.
e3/8
_____________________

For Time:
1000m Row
50 Burpees
75 Kettlebell Swings 

Post time and Rx to comments.

CFSBK (Jay, Francine, Morit, and Dan) representing at the Starting Strength Seminar this weekend!  

• Happy birthday, Andrew U.! And happy belated birthday to Jayson S. and Kristen T.!
• There’s a new post over on Coach David’s blog Inside the Affiliate that is intended to help coaches cue athletes in fixing their push-ups. Check it out: “How to Fix the Push-Up“!

Introducing our NEW Vegetable/Fruit/Egg CSA: Common Hands Farm 

We’re thrilled to announce that we are offering a new veg/fruit/egg CSA in partnership with Brooklyn Boulders. Their provider, Common Hands Farm, will accept members from CFSBK starting immediately. The CSA begins in June. A rep from the farm will be at CFSBK on Wednesday from 6-8:30pm to meet members, answer questions, and sign folks up on the spot.

Pickups will be Tuesdays 6-8pm at Brooklyn Boulders starting June 2. 

Common Hands offers full and half shares, so you have lots of options:  

Full vegetable shares (weekly June-November) are $615
Half vegetable shares (every other week) are $375

Full fruit and egg shares (weekly mid-June-November) are $280
Half fruit and egg shares (every other week) are $140

*Fruit shares consist of seasonal berries and tree fruit, some grown at CHF and some outsourced from other local Hudson Valley farms.

*Currently there are no “fruit only” or “egg only” options. 

Common Hands allows you to pay in one installment (PayPal or check) or two installments (check only.)

To see the options and pricing on their website, visit this page and select “NYC” under “Choose share options below.” As with all our CSAs, registration, payment and fulfillment is handled by the farm, not the gym.

Visit their CSA sign-up page to register; the deadline for this season is May 15.

Questions? Email Michele at mignyc [at] gmail.com.

CrossFit Kids Launches Today (and There’s Still Space to Sign Up)!

CrossFit Kids combines the camaraderie and physical fitness of an adult class scaled down to an age appropriate and fun version for kids. During our launch, we will be offering two programs: CrossFit Preschool for children aged 3-5 and CrossFit Kids for children aged 6-8. A few notes about signing up: 

• This is a set registration, meaning your kids must attend the day and time for which you sign them up. 
• You are paying for four weeks of programming up front (think about it as similar to Strength Cycle). So if you purchase one day per week, your kid can come the day for which you’ve signed them up. Twice a week means they come to both days.
• So, you DO NOT need to RSVP for class. You just need to register in advance for the appropriate session/s.  

Spaces are limited. Sign up now to guarantee your spot. 3-2-1-GO! 

REGISTER HERE

Schedule:

Preschool classes (3 – 5 years):
Wednesdays at 3:30pm
Sundays at 10am 

Kids classes (6 – 8 years):
Mondays at 4:30pm
Wednesdays at 4:30pm 

Pricing:

Non-members:
1x/week – $120
2x/week – $200 

Members:
1x/week – $102
2x/week – $170 

Questions? Email Janelle [at] CrossFitSouthBrooklyn.com.

_____________________
How to Become a Better Person The School of Life 

Fitness: 1 Snatch EMOM 10 Minutes
Use 90% of your heavy triple from last week

Performance: Snatch Pull + Hang Snatch + Snatch Balance
Work up to a medium load on the complex

Post loads to comments.
e2/8
_____________________

With one partner working at a time, complete 4 Rounds each for time of:
12 Kipping Pull-Ups or Ring Rows
8 Overhead Squats, 135/95
400m Run

Post time and Rx to comments.

Scott Panchik and Noah Ohlsen do WOD 150128

Wondering Where to Go This Weekend?

We’re hosting the Starting Strength Seminar this weekend, but because of the new space, we don’t have to close down the gym as we have in years past (!!!). Here are all the details you’ll need today throughout the weekend to make sure you’re in the right place.

We will have an alternate check-in method over at 608, so check in there! 

Sunday (4/19):

597: Starting Strength Seminar 8am-7pm
608: Normal Group Classes 8-2pm | Open Gym 6-8pm | Teaser | Gymnastics with Ken
Annex: 9am Kids Club | Strength Cycle | 11am Active Recovery is CANCELED
_____________________
What It Takes to Get to the 2015 CrossFit Regionals
Sam Briggs Does 30 Muscle-Ups in 3:03 CrossFit
Mr. Div

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 light enough to not be a true 5RM until at least a few weeks into the cycle. 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.
e2/8
_____________________

As Many Rounds as Possible in 7 Minutes:
3-6-9-12-15-18-21…
Add 3 Reps per round of:
Dumbbell Hang Power Clean
Burpees

Post reps and Rx to comments.

Coach JB getting swole at open gym last night

Wondering Where to Go This Weekend?

We’re hosting the Starting Strength Seminar this weekend, but because of the new space, we don’t have to close down the gym as we have in years past (!!!). Here are all the details you’ll need today throughout the weekend to make sure you’re in the right place.

We will have an alternate check-in method over at 608, so check in there! 

Saturday (4/18):

597: Starting Strength Seminar 8am-8pm
608: Normal Group Classes 8-2pm | Comp Class 2-4:30pm
Annex: 10am Yoga is on | 11am and noon Active Recovery are CANCELED 

Sunday (4/19):

597: Starting Strength Seminar 8am-7pm
608: Normal Group Classes 8-2pm | Open Gym 6-8pm | Teaser | Gymnastics with Ken
Annex: 9am Kids Club is on | Strength Cycle | 11am Active Recovery is CANCELED

_____________________ 
See Art Now: 50 New York Art Galleries to Visit This Weekend The New York Times 

Regionals for the 2015 CrossFit Games begin in exactly one month! If you want to geek out about it, get more details here.

• Happy birthday, Yoshi S.!

Wondering Where to Go This Weekend?

We’re hosting the Starting Strength Seminar this weekend, but because of the new space, we don’t have to close down the gym as we have in years past (!!!). Here are all the details you’ll need today throughout the weekend to make sure you’re in the right place.

We will have an alternate check-in method over at 608, so check in there! 

Friday Evening (4/17):

All morning classes will run as normal. 

597: Starting Strength Seminar 5-9pm
608: Open Gym 5:30-8pm | Strength Cycle

Saturday (4/18):

597: Starting Strength Seminar 8am-8pm
608: Normal Group Classes 8-2pm | Comp Class 2-4:30pm
Annex: 10am Yoga | 11am and noon Active Recovery are CANCELED 

Sunday (4/19):

597: Starting Strength Seminar 8am-7pm
608: Normal Group Classes 8-2pm | Open Gym 6-8pm | Teaser | Gymnastics with Ken
Annex: 9am Kids Club | Strength Cycle | 11am Active Recovery is CANCELED

Friendly Friday Reminders

• FISH. For those of you who love local, wild-caught fish delivered straight to your favorite place on earth (aka CFSBK): Our former fish supplier left the CSA business, so we’ve found a potential new partner: Big City Fish Share. We posted deets about it on Wednesday, but if you’re INTERESTED, or have questions, please email Michele at mignyc [at] gmail.com TODAY.
• OLYMPIC LIFTING. For those of you who want to crush your Olympic lifts at 7am (or noon, or in the evening): Coach Frankie Murray is introducing a new 7am cycle, which starts on April 27th. Details here!
• ACTIVE RECOVERY IS CANCELED. For those of you who enjoy getting supple and loose-limbed on the weekends: AR is CANCELED this weekend, on both Saturday and Sunday due to the Starting Strength Seminar, but check out Yoga for Athletes at 10am on Saturday instead!
• CHILDREN. For those of you with kids who might enjoy some CrossFit action: We’re launching CrossFit Kids and CrossFit Preschool NEXT WEEK, and registration spots are filling up fast. Details here! 

_____________________
Centuries of Italian History Are Unearthed in Quest to Fix Toilet The New York Times (not The Onion)
Daniyar Ismayilov Snatching 156kg