For Time:
21-15-9 reps for time:
Deadlift 275/185
Box Jump 30/24″

Post loads and time to comments.

Team CrossFit Invictus yesterday during the Worm Bob event at the CrossFit Games

Schedule Changes

Please make note of the following schedule changes:

Sunday 7/27 (TODAY): Active Recovery and the Teaser class are canceled
Saturday 8/2: Active Recovery is canceled

2014 CrossFit Games

The CrossFit Games are a grueling test for the world’s toughest athletes and a thrilling experience for spectators! Follow along on the Games’ Facebook page, and catch the last bit of action tonight on ESPN2 from 5-6pm PT.

_________________
The Olympian and the CrossFitter The Wall Street Journal
Don’t Suck Again Faster
3 Lessons We Can All Learn From the CrossFit Games Breaking Muscle

“Nancy”

5 Rounds for time:
400m Run
15 Overhead Squat 95/65

Post rounds and Rx to comments.

Schedule Changes

Please make note of the following schedule changes:

Saturday 7/26 (TODAY): Active Recovery is canceled
Sunday 7/27: Active Recovery and the Teaser class are canceled
Saturday 8/2: Active Recovery is canceled

Yoga for Athletes is on today at 10am, and there are still some spaces in Ken’s back flip class from 2-3:30pm! Register here.

2014 CrossFit Games

The CrossFit Games are a grueling test for the world’s toughest athletes and a thrilling experience for spectators! Follow along on the Games’ Facebook page. Here are some highlights from yesterday…

• Neal Maddox’s time of 0:30.33 was the fastest in Sprint Sled 1, and so was his 1:09.89 in Sprint Sled 2.
• Ayo Anise of CrossFit Invictus deadlifted 445 lb. and Sam Dancer of CrossFit Conjugate Black deadlifted 655 lb.—the heaviest women’s and men’s lifts in the Deadlift event.
• Noah Ohlsen is in first place overall as of yesterday afternoon. The 23-year-old rookie finished sixth in Triple 3.
• Kara Webb and Camille Leblanc-Bazinet occupy the top of the Leaderboard with Anna Tunnicliffe rounding out the top three after Triple 3, as of yesterday afternoon.

Catch even more action tonight on ESPN from 5-7pm PT and Sunday on ESPN2 from 5-6pm PT.

Could Your Dog Use Some Lessons in Obeying You?

Cesar Millan hasn’t got anything on Anthony Newman of Calm Energy Dog Training. Newman was New York magazine’s pick for Best Dog Trainer of 2013, and he’s visiting CFSBK next Saturda to train your beloved pooch!

When: Saturday, August 2, 2014, at 2:15pm
What: a 90-minute workshop will meet at CFSBK and include obedience exercises in real-world situations, techniques for calm city walking (including a packwalk down to the local dog park), and followed by a Q&A
Where: your favorite gym
Cost: Specially-discounted cost for SBK: $55 per person/dog

This event is open to CFSBK members and their friends and dogs of all sizes, provided they are basically social and non-aggressive. Email Mare at mare [at] crossfitsouthbrooklyn.com to sign-up, and include any specific topics you would like to see covered.  

_________________
Why NYC Men Are Falling (Rock) Hard for the Paleo Diet New York Observer
The Paleo Problem: Examining the pros and cons of the Paleo Diet PrecisionNutrition

Have you been following all the 2014 CrossFit Games action?

2014 CrossFit Games

The CrossFit Games are a grueling test for the world’s toughest athletes and a thrilling experience for spectators! Our research is indicating that the Games’ Facebook page is the best way to get highlights. If you haven’t been following along, here are some exciting highlights so far… 

• Cody Anderson, 22, overhead squatted 325 lb. Wednesday night at a bodyweight of 160 lb.
• Mathew Fraser and Rich Froning tied for first place on the Overhead Squat event, both lifting 377 lb. Wednesday night in the StubHub Center tennis stadium.
• Kara Webb claims first place in the Overhead Squat event by lifting 250 lb. 
• Camille Leblanc-Bazinet combined a sixth-place finish at The Beach with a second-place finish in the Overhead Squat (242 lb.) to finish Wednesday tied for second place overall.
• Rich Froning finished eighth in The Beach—his best finish in an event with swimming at the CrossFit Games.
• Our beloved coaches are having a blast and Rickke M. sent some great photos, which are up on our Flickr page.

Are you following the Games? What have you enjoyed seeing so far?

Catch even more action tonight on ESPN from 6-7pm PT, Saturday 5-7pm PT, and Sunday on ESPN2 from 5-6pm PT.

News and Notes 

• Happy birthday, Elliott W.!
• There’s still space in Ken’s back flip class! Sign up here for the class, which is TOMORROW from 2-3:30pm. 
• Love softball? Love watching the sunset? CFSBK’s softball team, the Calaveras, need at least a couple more people for their game on Monday (7/28) at 6pm, at the gorgeous Red Hook ball fields. Pitching softball experience a huge plus! Email Dan H. if you’re interested, dhalioua [at] gmail.com.
• You need something to do after the CrossFit Games end, right? Come to pub quiz with Stella Z. on Sunday! Smart in DUMBO, 7pm on Sunday, 68 Jay St Bar, Brooklyn. 

What are you doing Saturday night?

_________________
Getting Over Procrastination The New Yorker
How Our Arms Help Us Run New York Times
Front Squat Drill to Improve Torso Position with Cherie Chan CrossFit
6 Practical Tips for Prioritizing Quality in CrossFit Breaking Muscle

Performance
AMRAP 21 Minutes:
21 Double Unders
7 Front Squats 185/125 (from floor)
3 Muscle Ups

Fitness
AMRAP 21 Minutes:
21 Calorie Row
14 Dumbbell Front Squats
7 Burpees

Post rounds and Rx to comments.

All our strong Hail to the Queen IV ladies from two Sundays ago 

Schedule Changes

Many of our coaches are attending the 2014 CrossFit Games in California this week, so please make note of the following schedule changes:

Thursday 7/24 (TONIGHT): Yoga for Athletes is canceled
Saturday 7/26: Active Recovery is canceled
Sunday 7/27: Active Recovery and the Teaser class are canceled
Saturday 8/2: Active Recovery is canceled

News and Notes

• Happy birthday, Nino D.!
• Welcome back, Crystal!
• Save the Date for Fight Gone Bad 2014: This year, CFSBK’s annual fundraiser is October 18th. Anyone interested in sponsoring a prize should contact Jess at info [at] crossfitsouthbrooklyn.com. We’ll have more info soon!
• Civilian Military Combiners: In honor of the 2014 CrossFit Games, CMC is running a discount code through Sunday night, 11:59pm EST. Use the code GAMES for $85 entry fee.
• SOFTBALL LOVERS! CFSBK’s team, the Calaveras, need at least 1 woman and 1-2 guys for their game on Monday (7/28) at 6pm, at the Red Hook ball fields. Pitching softball experience a huge plus! Email Dan H. if you’re interested, dhalioua [at] gmail.com.

Want to Learn to Do a Standing Back Flip? 

Now is your chance. Join guest gymnastics coach Ken H. THIS SATURDAY as he takes you through various progressions leading up to doing standing back flips. If you participated in the previous back flip class, feel free to take this one to improve your skills.

Buy-in: Guys: Power clean 125% of your body weight; Gals: Power clean 100% of your body weight
Time: Saturday, July 26th, 2-3:30pm
Cost: $20 

The class is capped at 8 participants, so don’t think twice! Register Here!

CFSBK Classifieds Roundup

Are you keeping up with our new Classifieds forum? There are lots of great things happening over there, such as:

• Miranda B. helping to furnish almost all of the apartment now belonging to CFSBK’s new coach Jessie B. (more on JB coming soon!)
• Kim R. and Rob U. collaborating to donate Kim’s 3-D printer to PS/MS 282
• The greatness that is Si Sé Puede (a women’s cooperative cleaning service)

Head over there to post about any services you might have to offer our community, check out housing opportunities, and answer questions for fellow CFSBKers.

If you have any questions about the Classifieds, email Kate at katharine [at] crossfitsouthbrooklyn.com. Also, if you want to delete posts, hit her up for that, too.

QOD: What music have you been listening to this week?

_________________
FOUND: A curated collection of photography from the National Geographic archives
The Longevity Gap Aeon Magazine 
Mean Girl: Why the world’s best female fighter loves to be hated The New Yorker
Why Can’t We Stop Talking About ‘Bikini Bodies’? The Cut

“DT“

5 Rounds for Time:
12 Deadlift 155/105
9 Hang Power Clean
6 Jerks

Post time and Rx to comments.

SBK goes west and hits San Francisco CrossFit

News and Notes 

• CSA Pickup Today, PLUS Eggs for Sale: Vegetable, flower and egg CSA pickup is today, 6-8:30pm. Look for Asta with the clipboard to pick up your goodies. Also, Herondale eggs for sale by the dozen for $6; please bring small bills.
• Want to become a real ninja and do a standing back flip? Sign up here for Ken’s back flip class THIS Saturday from 2-3:30pm. 
• Love softball? CFSBK’s softball team, the Calaveras, need at least 1 woman and 1-2 guys for their game on Monday (7/28) at 6pm, at the Red Hook ball fields. Pitching softball experience a huge plus! Email Dan H. if you’re interested, dhalioua [at] gmail.com.

Veg CSA Members: Grill Party at Coach Whitney’s on Saturday! Bonus: Dogs!

Register for Strength Cycle and Get Hella Strong

We all want to get stronger. That’s because we implicitly understand that building strength is the foundation for increasing overall physical capacity. It has been proven again and again that lifting heavy primes our bodies to be more effective and efficient at metabolic conditioning workouts. Strength is the only mode of training that supports everything else we do in the gym and in life. Plus: it’s pretty badass.

We are offering four 7-week strength programs that will involve the following:
* Small group training designed to increase your competency with the lifts.
* Consistent and repeated exposure to the powerlifts along a linear progression of weight
* Short and intense complementary conditioning workouts.
* Group discussions on lifting topics including: planning warm-ups, the mental aspect of lifting, and elements of the adaptive response to strength training.
* New PRs.

Upcoming cycle times and dates:
A cycle: Mon/Wed at 7PM and Fri at 6PM | Mon July 28th – Fri Sept 12th
B cycle: Tues/Thurs at 7PM and Sun at 10AM | Tues July 29th – Sun Sep 14th
C cycle: Mon/Wed at 6:30AM | Mon July 28th  – Wed Sep 10th
Cont Ed/D Cycle: Mon/Wed at 6PM | Mon July 28th  – Wed Sep 10th 

Each cycle will culminate in a CrossFit Total on Sunday, September 14th.

Class Sizes
Space is limited to 4-8 participants

Class Length
90 minutes

Cost
3x Per Week Cycles:
$260 paid upon registration and then another $260 at the halfway point

2xW Cycles:
$175 paid upon registration and then another $175 at the halfway point

SIGN UP HERE.

If anyone is confused as to which cycle they belong in or has any questions, they can contact Jeremy directly at Jeremy [at] crossfitsouthbrooklyn.com to discuss placement. ICYMI, we also interviewed Coach Jeremy a few months ago about his background and Strength Cycle. Check it out!

_________________ 
The Real Planet of the Apes Motherboard
How Your Recovery Relates Directly to Your Performance Breaking Muscle
For These Vegans, Masculinity Means Protecting The Planet NPR

Alex wants to wish you a happy Tuesday!

Active Recovery/Yoga for Athletes Schedule Changes

Many of our coaches are attending the 2014 CrossFit Games in California this week, so please make note of the following schedule changes:

Tuesday 7/22 (TONIGHT): Active Recovery is canceled
Thursday 7/24: Yoga for Athletes is canceled
Saturday 7/26: Active Recovery is canceled
Sunday 7/27: Active Recovery is canceled
Saturday 8/2: Active Recovery is canceled

Check out Pilates with KH/K-Dawg at 7:30pm tonight instead. Mad abs, yo!

CFSBK’s Olympic Lifting Program

The first cycle of our Olympic Lifting Program with Coach Frankie Murray went so well that we’ve brought it back for a second round! The deets in brief?

What: An 8-week Olympic lifting cycle meeting twice a week with Coach Frank Murray and/or Heather Farmer in addition to TWO Open Gym or group classes per week.
When: 2 options beginning the week of 8/4/14 
Price: $300 for each 4-week period, $600 total. The first bill is due at sign-up and the second bill will charge automatically to the card on-file 4 weeks later.

Coached by Frank Murray, “participants can expect to build a strong foundation focused around proper technique, mobility, and attention to individual weak points. Building this foundation will not only help lead to higher lifts, but also set the base for continued and consistent progress. Moreover, by developing proper technique, mobility, and focusing on weak points, participants will become more confident, less prone to injury, and more consistent lifters. All of this giving you the tools for a longer, healthier, stronger career with the Olympic lifts.” —Next Level Weightlifting

AM Cycle
8/5/14 – 9/25/14
Tuesdays and Thursdays from 10:30am to 12:00pm
Register Here! 

PM Cycle
8/4/14 – 9/29/14
Mondays and Wednesdays from 8:30pm to 10:00pm
Register Here! 

Each cycle is capped at 10 athletes. Learn more here and sign up now to secure your spot!

Hiring Front Desk Staff 

CFSBK is looking for new talent to staff the front desk. Responsibilities include handling inquires from walk-ins, managing basic membership issues, light cleaning/organization, and other miscellaneous duties. Ideally, we’d like to hire from within so that candidates are already familiar with CrossFit and CFSBK, but we are open to talk to new folks if they’ve got good people skills and are committed to joining the gym. On top of an hourly wage, FD staff will also receive a comped membership. We are looking for people who can devote at least 2-4 days of their week to FD and can commit to 6 months of work with us barring extenuating circumstances. 

We will be interviewing in early August, training in mid- to late August, and you will begin working in September. The shifts we are looking to fill are below, so before applying, please make sure these openings fit with your schedule. 

AM: 5:45am-9:15am (Monday-Friday)
Late AM/afternoon: 9:45am-1:15pm (Monday-Friday)
PM: 4:15pm-9:45pm (Monday-Thursday)
OG: 5:15pm-8:15pm on Fridays, 5:45pm-8:15pm on Sundays
Weekends: 7:45-11am or 11am-2:30pm on Saturdays; 7:45am-12pm or 12pm-3:30pm on Sundays 

Email info [at] CrossFitSouthBrooklyn.com to inquire and include Front Desk in the subject line.

_________________
Bronx Firefighter Becomes First Woman Featured In FDNY Calendar of Heroes Daily News
Blackest is The New Black: Scientists Develop a Material So Dark That You Can’t See It The Independent
Gorgeous Places to Run Runner’s World
Emoji Among Us Dissolve

“Angie”

For Time:
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

Post time and Rx to comments.

Strength Cyclers in their post-Total glory

News and Notes

• Coaches David, MeLo, Noah, and the Foxes are heading to California this week to watch the 2014 CrossFit Games. Catch all the Games’ action on ESPN starting Friday from 6-7pm PT, Saturday 5-7pm PT, and Sunday on ESPN2 from 5-6pm PT. 
• Serious congrats to Endurance Coach Michael O., who stole the record for fastest time around the Prospect Park loop this weekend, at 23:42. ALSO: he is looking for a couple more runners to compete in NYRR’s final Tuesday Night Speed Series at 7pm at Icahn Stadium. Email him for more details if you’re interested, michael.olzinski [at] gmail.com.
• Evan R. PR-ed his 10K time at 39:40! 

Want to Learn to Do a Standing Back Flip? 

Now is your chance. Join guest gymnastics coach Ken H. THIS SATURDAY as he takes you through various progressions leading up to doing standing back flips. If you participated in the previous back flip class, feel free to take this one to improve your skills.

Buy-in: Guys: Power clean 125% of your body weight; Gals: Power clean 100% of your body weight
Time: Saturday, July 26th, 2-3:30pm
Cost: $20 

The class is capped at 8 participants, so don’t think twice! Register Here!

Ken Haller’s Bio
Ken was a nationally competitive gymnast in Newton, MA and at the University of Michigan. After graduating, Ken coached for eight years at Capital Gymnastics in Northern Virginia where he coached regional and national champions. His students have gone on to be NCAA champions and members of Cirque du Soliel. In searching for an activity to replace gymnastics, Ken filled the void with rock climbing and yoga for the past ten years and recently found CrossFit to round out his training.

Zen and the Art of Crush Week

By David Osorio
Originally posted on 11.16.2011

In traditional meditative disciplines, you aim to cultivate mindfulness in a physically neutral setting. Often the practitioner sits in a comfortable position and tries to bring attention toward their breathing. In yoga, we see a more dynamic approach where rhythmic breathing becomes interwoven with a controlled flow through a series of postures. In both of these instances, the intention is for the pilot to become more tuned in to the “now.”

In CrossFit, we achieve something very similar through a very different approach. During an intimidating lift or difficult conditioning piece, you’re forced to deal with the moment at hand. The high discomfort level of what we do takes that moment and amplifies the physical inputs to the point where you can’t help but focus on what’s happening. You know this intuitively and it’s why you get nervous before a 500m erg test or 3 Rep Max back squat attempt. You know that once you start, you’ll be forced to deal with the “now” until it’s all over. Every second gets dragged out and every moment to rest or doubt yourself becomes amplified against what needs to get done.

Take this opportunity to set your intention for the approaching workouts. Whenever you find yourself deep in the agonizing “now” embrace it and stay on task. Don’t look around the room to see where everyone else is, don’t check the clock to see how much time has gone by, and don’t make excuses to try and avoid what you’re feeling. Just keep fighting the barbell up or chipping away at reps until you’ve completed the task. If you lose focus and get derailed, don’t let it mess with your head, just come back pushing harder. Remember, you’re here to get stronger, both physically AND mentally.

Enjoy Crush Week, which starts TODAY!

Mighty Strength Cyclers: How did your Total go yesterday??

_________________
Love People, Not Pleasure New York Times
Price of the Platform Bryan Krahn
How Colors Smell The Atlantic
Emotions of CrossFit

Deadlift: 1-1-1-1-1
Attempt to set a new 1 Rep Max.

Post loads to comments.
_________________ 

Partner WOD
In teams of 2, alternate rounds to complete 3 rounds each of the triplet:
300m Row or 270m Run
20 Box Jump 24/20
10 Overhead Squat 135/95

Post time and Rx to comments.

Chris A. cleaning like a boss 

• Good luck to CFSBK’s Weightlifting Coach Frankie Murray who is competing in the USA Weightlifting National Championships in Salt Lake City today. Check out the live stream here. Coach Frankie will be lifting around 5pm EST.

Strength Total Today at 2pm

Fitness: Snatch
Work up to a heavy snatch for the day. If you a hard time with the first pull, then perform the snatch from the hang.

Performance: Snatch 
Work up to a heavy snatch for the day.
_________________ 

Back Squat 

Fitness: 3-3-3-3-3
Establish a 3 Rep Max. Start your first attempt at or near your last 3×5 weight.

Performance: 1RM Test
Warm up to 80% for a single then: 
90%x1 
95%x1 
100%x1 (this would in fact be a new 1RM) 
105%x1 
105% + if still moving 
Remember to use the same theoretical max you’ve been using all cycle. 

Post loads to comments.
e6/6

Come watch our fabulous Strength Cycle ladies with Coach Jeremy tomorrow!

Community Announcements

• Congrats to our beloved Cruise Director Mare L. on getting MARRIED last night! 
• Tomorrow is our favorite masseuse’s last day in Brooklyn. Inka H. is moving to Maine and we will miss her dearly!
• Congrats to Serene, who squatted 315# on Thursday and moved to first place on the women’s leaderboard. Check it out here!

Bend, Stretch, Mobilize, and Stand on Your Hands

• Yoga for Athletes with Coach Whitney at 10am.
• Active Recovery at 11am and 12pm with Coach David.
• If you signed up for Ken H.’s handstand class, remember that you’re meeting today from 2-3:30pm!

Strength Total Tomorrow at 2pm

Watch Kacy Catanzaro absolutely crush the “American Ninja Warrior” obstacle course

• Happy birthday, Tedra M.!

Warm-Up Strategies For Developing Kipping Pull-Ups

By David Osorio 
Originally posted on 11.4.2011 

Below is a plan to start incorporating regular kipping pull-up skill work into your warm-ups. Like any other skill, you’ll need regular practice to develop mastery of the movement. That being said, don’t go overboard with this—I wouldn’t be swinging on the bar more than four times per week. The progression below is broken into three steps based on your skill level. Don’t advance to the next step until you’ve mastered the previous one. This may take several weeks so be patient!

Level 1, The Kip Swing: Add 5-8 Kip Swings before each set of pull-ups during warm ups, or add 1-2 sets of kip swings when you finish warming up. Progress to Level 2 after you can consistently string these together with a nice “pop” on the back end.

Points of Performance

• Make sure you’ve got the right grip. If your palms feel like they’re being pinched you need to readjust.
• Always start from a static deadhang with a tight body and active shoulders. 
• The kip should feel fluid and springy. Try to ride the momentum you create.
• Before moving to Level 2, ask a coach to access your kip swing.

LEVEL 1 VIDEO DEMO

Level 2, The Dynamic Pull and Mature Finish: Now that you’ve mastered the kip swing and have found the weightless “pop” on the back end, try to reopen your hip and get over the bar. Make it your goal to use momentum, not pulling strength to finish the pull up. When you get over the bar, hold the top for a 2-count. This will help you establish a mature finish position. Lower yourself down and reset. 

Points of Performance

• Don’t slow down your kip swing before you attempt to get over. This is a common mistake. A bigger kip will make the pull-up easier.
• You’ll have to reset after each rep. Kip swing > Dynamic Pull-Up > Hold over the bar for a 2-count > lower down and start over.
• You haven’t completed this step until you can consistently get over the bar in one fluid motion. Any stalling, slowing down, or extra little kicks to get over constitute a work in progress on Level 2.
• Have a coach look at your progress before moving to Level 3.

LEVEL 2 DEMO VIDEO

Level 3, Stringing Them Together: Now that you can kip over the bar you need to work on linking them together. If you’ve been diligent about holding the top of the pull up, you’ll have plenty of time to work on pushing away back into your kip swing. Once you can link two together, incrementally add reps until you can link 10 together. Watch the video at the bottom of this article to see this in real time. 

Points of Performance

• You don’t need to lose the momentary pause at the top of the pull up. In fact, the ability to do this indicates that you’re all the way over the bar. Sometimes folks develop a kipping pull-up and need to reach with their chin to get just over the bar—but this is not a complete kipping pull-up. Try to get the bar to neck level.
• This step is all about timing and rhythm. If you lose your balance or develop a pendulum swing, stop and reset.
• Be patient! Developing your pull ups is going to take some time. The good news is that it’s MUCH harder to get from 0-2 kipping pull-ups than it is to get from 2-10, so once you find your rhythm it’s just a matter of consistent practice to pile on the reps.

LEVEL 3 DEMO VIDEO

Watch these videos (Kipping Pull-Ups Part 1 and Part 2) to see some of these progressions broken down. As always, ask a coach if you need any help with these steps!

_________________
Words Radiolab
Stalking the Shadow Universe New York Times
Brooks Falls: Brown Bear & Salmon Cam Explore
Greasy Food, Joint Pain, Being Obsessive Compulsive, Training Well, & Enjoying Life Catalyst Athletics