Fitness: EMOM 8 Minutes, 2 Clean High Pulls + 1 Power Clean
Start at 50% and go up as appropriate. Focus on a smooth pull to the high hang and a close bar path. 

Performance: Clean
70%x1x2
80%x1x2
85%x1x2
70%x1x2

Post loads to comments.
e4/8 
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Deadlift

Fitness and Performance: 1 x 5 Linear Progression
Add 5-10 pounds to last week’s exposure. Dead starts, no touch and go. Use a hook grip if you can. 

Post loads to comments.
e4/8
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Fitness: 100 Burpees for Time
Compare to 1.5.15 

Performance: 30 Muscle Ups for Time

Post time to comments.

Coach Fox addresses a packed crowd last night at the Community Potluck. Thanks to everyone who came out and contributed delicious food, and congrats to all our winners, of the LFPB Challenge and for the most loved dishes! We’ll announce all of them on the blog soon.

News and Notes

• Good luck to Todd C., Ryan J., and Jake L., who are competing in the 2015 NYC Experimental Open in Garden City today! Let us know how it goes!
• Want to work out today at 9am and bring your kid/s? Now you can! Sign them up at the Front Desk for CFSBK Kids Club, and learn more here.
• Happy birthday, Jayne B.!

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CRASH-B’s: The High and the Hell Of Indoor Rowing Sports Illustrated 
A Regal Beagle Seizes the Spotlight The New York Times

Fitness: 3 x 3 Linear Progression
Add 5-10 lbs to last week.
Performance: 97.5% x 1, 77.5% x 10 

Post loads to comments.
e4/8 
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AMRAP 8 Minutes:
3 Dumbbell Thrusters
3 Pull Ups
6 Dumbbell Thrusters
6 Pull Ups
9 Dumbbell Thrusters
9 Pull Ups
…Add 3 reps per round until time is called.

Rx dumbbell  thrusters is 45% of bodyweight. 

Post rounds and Rx to comments.

Have you checked out Active Recovery yet? This class is designed to give your muscles and mind a rest. For an hour you’ll be guided through a combination of soft tissue work, mobility techniques, and general restorative movement. This class is also great for non-CrossFitters who could use a little soft tissue love. Check it out at 11am and noon today, and 11am tomorrow! Learn more in an article we wrote here. 

• Schedule Update: Yoga for Athletes is CANCELED today.

The Potluck Is Tonight!

Thanks to everyone who RSVP-ed for the Potluck tonight at 7pm. If you haven’t done so, head over to the event page and post in the comments.

Also, in the name of a little friendly competition, don’t forget that we will be awarding prizes to the winners of the following three categories (to be voted on after everyone has been fed):

• Best Dish
• Best Side Dish
• Best Dessert

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The Reality of Quantum Weirdness The New York Times 

When getting ready to take a barbell out of a rack, take your time achieving the best position you can get into with your feet directly below the bar. Before lifting it off the rack, take a big breath in and expand the volume of your chest and go through your bracing sequence before “feeling” the weight and unracking it. This will ensure you’re in the best position to walk out and start your lift. Most often you’ll need to take another breath before starting the first rep.

News and Notes

• Want to work out on Sunday at 9am and bring your kid/s? Now you can! Sign them up at the Front Desk for CFSBK Kids Club, and learn more here.
• CFSBK Classifieds: Samir C. and Noor are looking for a 3-bedroom apartment to rent. If you can help, send Samir an email! 
• CFSBK Classifieds: Front Desk superstar Jaclyn K. needs a physics tutor to help her out about 3 hours a week! 

Community Potluck TOMORROW

Thanks to everyone who RSVP-ed for the Potluck tomorrow at 7pm. If you haven’t done so, head over to the event page and post in the comments.

Also, in the name of a little friendly competition, don’t forget that we will be awarding prizes to the winners of the following three categories (to be voted on after everyone has been fed):

• Best Dish
• Best Side Dish
• Best Dessert

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To Everybody Who’s Training For Something: Obstacles & Opportunities Catalyst Athletics
My Own Life: Oliver Sacks on Learning He Has Terminal Cancer The New York Times
Fans of CrossFit Training Brag About Extra Bulk The Wall Street Journal

Fitness: EMOM for 8 Minutes, 2 Snatch High Pulls + 1 Power Snatch
Start at 50% and go up from there as appropriate, no slop reps. Focus on a smooth pull to the high hang and a close bar path. 

Performance: Snatch
70%x1x2
80%x1x2
85%x1x2
70%x1x2

Post loads to comments.
e4/8
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AMRAP 8 Minutes:
16 Kettlebell Swings
24 Sit-Ups

Post rounds and Rx to comments.

 

Behind the Desk: Charlie N.

You all love the Underneath the Hoodie series and now we’re bringing back the Behind the Desk series, about our beloved and much appreciated Front Desk staff. These CrossFitters take care of the important duties of checking in our members, handling walk-ins, tidying up after classes, and so many other things that it would take forever to list them. They are the glue that holds this gym together.

A couple weeks ago, it was Josh (the birthday boy!). And now (drum roll, please), introducing…

Name (and any nicknames): Charlotte Nagle (Charlie, Charles, Charlo, Chuckles, Chainsaw Charlie)  

Where were you born and where did you grow up: Born in Cork, Ireland. Grew up in Kinsale, Co. Cork, Ireland. 

How long have you been CrossFitting, and how did you arrive at CFSBK? Just over two years. I had seen CrossFit mentioned in the cookbook Well Fed but hadn’t really thought anything about it. I had just joined a gym for the first time ever and I just assumed it wasn’t for beginners like me. I had recently quit smoking and had started running long distance but it was already taking its toll on my body. I met Lindsay S. in a bar through mutual friends and she was telling me about CFSBK and I was intrigued. We became Facebook friends that night and I actually followed up the very next day and signed up for the teaser class. 

What are you up to when you’re not at 597 Degraw Street: This and that. I’m a bartender at 68 Jay St Bar and Olympia Wine Bar, both in DUMBO. Sometimes I work at an art studio, Creatively Wild, teaching art to children. I also volunteer for Reading Partners at PS3. Check it out. It’s an amazing program. Thanks, Lily S., for telling me about it! 

First album that you loved: Nevermind

“Ask me about that time I…” came to NYC for three months and never went home… 

Favorite restaurant or bar in Brooklyn: 68 Jay. It pays my bills, the live music is great and the regulars are a fun and really creative and interesting cast of characters. The restaurant I frequent the most is probably Mirko’s restaurant, Ideya, in Prospect Heights. Yummy food, mojitos and margaritas, and always a warm welcome. 

Favorite and least favorite lift: Favorite, deadlift. Least favorite, I would have picked the snatch or clean and jerk a few weeks ago, but since I completed my first Oly Cycle, I feel like I have a much better understanding of these and they are now fun, so I’ll go with push press, since it still kind of confuses me. 

Any Front Desk PSAs you’d like to share? Don’t forget to RSVP

News and Notes

• Dan G. wants you to know about the 4th Annual New York Hot Dog Challenge, which involves running between 3 and 5 miles through midtown and stopping at 10 hotdog carts along the way. You have to eat all 10 hot dogs and can’t yack. Entry is $20 and the hotdogs are at the expense of each runner. Registration is just emailing the group organizer at baker [at] friendsofbaker.com with 4th Annual Hotdog Challenge in the subject line. Post to the comments if you want to coordinate with other CFSBKers!
• Want to work out on Sunday at 9am and bring your kid/s? Now you can! Sign them up at the Front Desk for CFSBK Kids Club, and learn more here.
• Happy birthday, Professor Schneiderman!

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The Scale of the Universe
Our Anti-Social September Whole9 Life 
Kings of Weightlifting
Save the Bros Organic Valley

Fitness: 3 x 5 Linear Progression
Add 5-10 pounds to last week’s exposure.
Performance: 97.5% x 1, 77.5% x 10 

Post loads to comments.
e4/8
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CrossFit Open WOD 11.1 and 14.1

AMRAP 10 Minutes:
30 Double Unders
15 Power Snatches 75/55

Please do not bail from overhead unnecessarily, and help save the 10- and 15-pound bumpers! 

Post time and Rx to comments.
Compare to 3.1.2014, 10.3.2013, and 3.2.2013

Have you signed up yet for the 2015 CrossFit Open? There will be Rx’d and scaled versions of each workout, so you can only help CFSBK’s team by signing up. Sign up here, and after you complete your registration, make sure to join CFSBK’s team (you can see everyone who has already signed up here). We currently have 63 athletes registered (43 men and 20 women).  

• Happy birthday to TFBA Bethany E.!!

Thank You To Our Sponsors For the Iron Maidens Raw Open

A BIG thank you to our top sponsors for the Iron Maidens Raw Open, which is less than two weeks away. Check out our sponsors’ sites to learn more:

Sara June Hair Salon (mention Iron Maidens for a 20% discount on services through April 2015)
Kettlebell Kitchen
Chameleon Cold-Brew
SlantShack Jerky
Cafe Grumpy

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61 Reasons Why I CrossFit Tabata Times 
Housing Is the First Solution to Homelessness Mother Jones
“Boxing Is a Way of Life” The Atlantic 

When spotting a fellow CrossFitter, always stand back to give them enough room to spot the ceiling. Don’t hover over them or keep your hands out over their face unless they’re about to fail and might need a spot. Either way, try to stay out of their direct line of sight. For more tips on good spotting, check out this post from a few weeks ago.

Community Potluck with Saturday

Thanks to everyone who RSVP-ed for the Potluck this Saturday at 7pm. If you haven’t done so, head over to the event page and post in the comments.

Also, in the name of a little friendly competition, we will be awarding prizes to the winners of the following three categories (to be voted on after everyone has been fed):

• Best Dish
• Best Side Dish
• Best Dessert

Catching Up With CFSBK Classifieds and Travel Gym Recommendations

• Mike J. and Colleen M. both posted in the Housing thread. Mike is looking for someone to take over his apartmetn on Smith St. and Dean St., and Colleen is looking to buy an apartment. Think you can help them out? 
• Bob S. wrote about his recent experience at Reebok CrossFit Life Spark in Dubai, UAE.

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Being Mortal Frontline 
Bombas Socks 
The Man Who Brought Us the Lithium-Ion Battery At the Age Of 57 Has an Idea For a New One At 92 Quartz

If you could go back and give one piece of advice or encouragement to your 16-year-old self, what would it be?

Fitness: 3 x 5 Linear Progression
Add 2.5-5 pounds to last week’s exposure.
Performance: 97.5% x 1, 77.5% x 10 

Post loads to comments.
e4/8
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5 Rounds or 20 minutes:
5-10 Strict Knees to Elbows
5-10 Strict Ring Dips, Matador Dips, or Push Ups
20 Strokes on the Erg for max calories

Post what you worked on to comments. 

Congrats to all our Flex in the City competitors on Saturday! Coach Jess Fox, Coach MeLo, Coach Arturo, and Jason M. took 12th place overall! But the real winner might Coach Tyrannosaurus Fox (aka T-Flex).  

• Patrick S., who does Strength Cycle with Coach Jeremy, just released an iPad and iPhone alphabet game that kids (and parents) can play. Check it out here! 

Nominate Coach David’s blog Inside the Affiliate for Breaking Muscle’s Annual Top 10 Fitness Blog Contest 

We ended up in the Top 20 last year (after being live for only four months!), but this year, we’re gunning for the Top 10. To get there, we need to be nominated first for the Top 20. If you’re on Facebook, it’s super simple: 

1. Click here.
2. Scroll down to the comments. Include a link to Inside the Affiliate (www.insidetheaffiliate.com) and why you like it.
3. You can only make one nomination. Nominations will be accepted up until 8PM on Friday, Feb 27th.

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Only eight (8!) of you have RSVP-ed for the Potluck this Saturday at 7pm. Your Monday homework is to RSVP! 

Work up to a heavy load on the complex:
Fitness Hang (knee) Power Clean + Front Squat: 1-1-1-1-1
Performance Hang Clean: 1-1-1-1-1

Post loads to comments.
e3/8 
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Deadlift

Fitness and Performance: 1 x 5 Linear Progression
Add 5-10 pounds to last week’s exposure. Dead starts, no touch and go. Use a hook grip if you can. 

Post loads to comments.
e3/8
_____________________ 

Partner WOD
In teams of 3, with one partner working at a time, complete AMRAP in 12 minutes of:
5 Box Jumps 24/20″
20 Double Unders
5 Deadlifts 225/155

Post reps and Rx to comments.

Nicole will be a tough contender to beat at the Iron Maidens Raw Open. Her best lifts are: Squat 235 | Bench Press: 112 | Deadlift: 225. She will be lifting in the Pixie division.

News and Notes

• LFPB Challenge Participants: The last day of the Challenge was yesterday. Don’t forget to submit your post-Challenge write-up here. The deadline for submissions is tomorrow. 
• The Reebok store in Union Square is giving 25% off to our members through today. Show this coupon to your cashier and tell them your box’s name (CrossFit South Brooklyn, obvs), and get 25% off your entire purchase. 
• Want to work out TODAY at 9am and bring your kid/s? Now you can! Sign them up at the Front Desk for CFSBK Kids Club, and learn more here.
• LOTS OF NEW ITEMS UP IN LOST AND FOUND! Check the photoz in Flickr, and claim your stuff by 2/26 or we’re donating it. 

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Hang Clean Catalyst Athletics 

Fitness: 3 x 3 Linear Progression
Start a bit off where you left off last cycle. Aim to add 5-10 lbs each week.
Performance: 95% x 1, 75% x 10 

Post loads to comments.
e3/8 
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Look Feel Perform Better Capacity Test

AMRAP 10 minutes:
5 Kipping Pull-Ups
10 Push-Ups
15 Air Squats

Rest 2 minutes, then:

AMRAP 3 minutes:
Max Calories Rowed

Post rounds and Rx to comments.
Compare to 1.1.2015. 

Have a hard time front racking barbells for front squats, cleans, or thrusters? Jenna J. is doing a quick and easy front rack mobilization which you can even set up on your rack and perform between sets. Set up the band around belly height and wrap the band around your wrist and hand. Face away from the band and let your elbow be pulled up and back while keeping a braced torso. Do one side, then unrack the barbell and see if you feel a difference between the arm you’ve mobilized and the one you haven’t.

News and Notes

• LFPB Challenge Participants: The last day of the Challenge is TODAY. Don’t forget to submit your post-Challenge write-up here. The deadline for submissions is Monday (2/16). 
• The Reebok store in Union Square is giving 25% off to our members through Sunday. Show this coupon to your cashier and tell them your box’s name (CrossFit South Brooklyn, obvs), and get 25% off your entire purchase. 
• Want to work out TOMORROW at 9am and bring your kid/s? Now you can! Sign them up at the Front Desk for CFSBK Kids Club, and learn more here.

Let Our Flex in the City Competitors Be Your Valentine!

CFSBK is sending five teams to the Flex in the City event today. Come out to support them! The teams will be competing 3 events.  Workout details are outlined here. Spectator tickets can be purchased HERE or at the door with cash.

Time: Teams check-in between 8-9am, and the first WOD takes place shortly after that
Venue: 69th Regiment Armory
Address: 68 Lexington Avenue 

Teams:
+ Pierre D., Greg A., Lauren S., Marian L.
+ Steph P., Charlie N., Joe W., Chris P.
+ K HarpZ, Danielle M., Coach Fox, Rickke M.
+ Coach Jess Fox, Coach MeLo, Coach Arturo, Jason M.
+ Kristie F., Morit S., Zachariah H., Ryan F.

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Good luck, everyone!! Let us know how it goes!

Coach Fox talking to Rob about sliding the bar higher up on his thighs before “jumping” the bar to his shoulders. What’s a good cue or pointer you’ve heard recently?

News and Notes

• Have you signed up yet for the 2015 CrossFit Open? We’re so close to Open Workout 15.1! There will be Rx’d and scaled versions of each workout, so you can only help CFSBK’s team by signing up. Sign up here, and after you complete your registration, make sure to join CFSBK’s team (you can see everyone who has already signed up here). 
• Want to work out on Sunday at 9am and bring your kid/s? Now you can! Sign them up at the Front Desk for CFSBK Kids Club, and learn more here.
• LOTS OF NEW ITEMS UP IN LOST AND FOUND! Check the photoz in Flickr, and claim your stuff by 2/26 or we’re donating it. 
• Coach Nick wants you to know about new job opening at Row New York, a great organization that teaches kids rowing and provides college prep. Here’s their mission: “The mission of Row New York is to transform the lives of NYC’s under-resourced teens through the discipline of rowing combined with rigorous academic and college readiness support.” Learn more here.

Stomachs and Eyeballs: The End of the LFPB Challenge

By Chris Fox

I hope you’ve had a great first few weeks of the year and have learned a thing or two about how the food and lifestyle choices you make affect you personally. Even if you didn’t participate in the Look Feel Perform Better Challenge, we hope you’ll find the following notes useful.

Many of the principles that we use to structure the Look Feel Perform Better Challenge come from the folks over at Precision Nutrition. I learned about the work John Berardi was doing years ago through Eric Cressey and have been a fan ever since. Even though nutrition, sleep, and recovery can seem like complicated subject matters (and to be sure sometimes we bring complicated feelings to the game), PN does a really good job of utilizing the K.I.S.S. method (Keep It Simple, Stupid). I found out about Barry Sears and The Zone Diet years ago as well when I became involved with CrossFit. That book taught me that quantifying foods made sense. I mean, we quantify our lifts and WOD times and journal diligently—why not food?

The fact is though that counting calories or blocks can be a nightmare for some folks. It can bring about neuroses about food and generally make some people nuts or worse, depressed when they don’t “get it right,” which brings me back to PN. I came across this chart that I think really helps with quantifying food/calories using my favorite method of K.I.S.S. You can find it here. It lays out pretty plainly how to eyeball portion sizes when eating either at home or out. If you were freaking out with the Level 2 eating or want to refine Level 1 a bit, you should really check it out to help you plan better. Which brings me back to the title of this post… 

It’s been said before that if you don’t plan to prepare, you plan to fail. If you think about the times when you are most likely to go “off plan,” they are likely times that are preceded by the statement “I’m starving!” You skipped lunch, worked late, and now it’s Happy Hour. Or you skipped breakfast and now its lunchtime and a burger with fries and a soda sounds amazing. Your eyeballs become bigger than your stomach and you go for instant gratification. Planning ahead and eating regular meals at somewhat regular times is one of the most important steps you can take toward being lean, fit, and healthy.

If you didn’t do the LFPB Challenge with everyone else, it’s never too late to jump on board and start cleaning up your eating habits. Learn more here.

For those who did participate: Don’t forget to submit your post challenge write up here. Please get it in by Monday so we’ve got enough time to go through them all. The point of this is to help you assess how you did and what your plan is moving forward. I’ve had so many people come up to me or send me emails about the progress they’re making.  The LFPB challenge was just the start of a much larger plan to continue with your progress, refine your approach and keep your momentum. At the potluck we’ll expand upon this idea and talk more about how CFSBK would like to support your progress moving forward. 

Come To the Potluck and Awards Ceremony!
On Saturday, February 21nd, at 7:00pm, we’ll be hosting our community potluck and LFPB Challenge awards ceremony. If you participated in the Challenge, this is a great opportunity to close it out with all the other folks who joined in over the last 6 weeks. We’ll be presenting awards to everyone who went above and beyond with their commitment and consistency and there will be a short presentation about what to do now that the Challenge is over with some ideas to help you keep the momentum moving in the right direction. This event is open to everyone, regardless of participation. 

Who: The entire CFSBK community is invited!
Date: Saturday, 2/21/2015
Time: 7pm-9pm or so
Kid Friendly? Yes! We’ll have the bouncy castle back. Sorry, no four-legged friends. 

RSVP Here (WHY AREN’T YOU PEOPLE RSVP-ING???)

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The U.S. Government Is Poised To Withdraw Longstanding Warnings About Cholesterol The Washington Post