Work up to a heavy-ish single on the LBBS. No failing, no bailing. We’ll use this number for percentage work in the upcoming cycle.

If you’re brand spanking new to squatting, work up to a medium 8 today.

Post loads to comments.

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3 Rounds NFT of:
15 Erg Pulls
10 Wall Ball Shots
10 Supine Knees Over Elbows

3 Rounds NFT of:
550m Run
15 Ring Rows

Todd C getting ready to Snatch

Low Bar and High Bar Back Squats this cycle

We generally specify which version of back squats we want people performing in each cycle. The last few cycles have been biasing high bar squatting but we’re switching back to the low bar version for the approaching 6 weeks. Especially as CrossFitters, we want to be well rounded and should have some capacity in each version.  If you feel good with either then go ahead and follow along with the programming. If however one version is particularly challenging for you and you’ve been unable to make progress with your positions in the lift then you can choose the version which seems to be working better for you.

Low bar back squats can be better for people with knee issues, people who want to lift more weight relative to a high bar squat and folks with tight ankles and good shoulder mobility. The low bar squat biases the muscles of your posterior chain (hamstrings, glutes, spinal erectors etc) more effectively and is our general go-to squat when starting people out.

The high bar back squat can be better for people with good ankle mobility but perhaps not great shoulder mobility. It’s also a bit easier to learn since it is essentially a weighted version of air squats which we all are used to doing. This version biases the quadraceps relative to the low bar version and uses a more upright posture.

Both versions are effective, both versions will contribute to overall strength development and we don’t recommend avoiding one completely out of personal bias.  For your average CrossFitter, gaining some competency in each version can make you more well rounded and allow you to include two different types of stimuli in your squat training. I don’t care what the internet says, they will both provide positive strength transference to all your non-squatting activities, especially for CrossFitters.

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Chair Bouldering Traverse
Is it Immoral to Watch the Superbowl? NYT
Bad Lip Reading, NFL Version

Congratulations to Bethany and Allan Erskine on the birth of their second child, Oscar Rigel Erskine
Born at 6:14pm on January 24, 2014 (24 hours after mom’s last crush week WOD)
8 pounds 4 oz, 19 inches

 

Warm-Up Strategies For Developing Kipping Pull-Ups

We’ve seen people make great progress with our standardized warm-ups over last 2 months.  Here we’ve outlined 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 4 times per week. The progression below is broken into 3 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-Up 1. Otherwise you can do 1-2 sets of kip swings when you finish Warm-Up 2. 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.  Perform 5 reps in Warm-Up 1 instead of your normal pull-ups and do 1-2 sets of 3 reps at the end of Warm-Up 2

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 2 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, 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 its’ 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!

You’re stuck at an airport for a five-hour flight delay, and your phone is broken. How would you keep busy? 

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Brand Development with Greg Glassman CrossFit

We’ll be push pressing on Mondays in the upcoming cycle. Today we’ll review the lift in detail and you’ll have 12 minutes to work up to a heavy triple.

Post loads to comments.

3 Rounds NFT of:
24 Kettlebell Swings
16 Forearm to Instep Lunge (8e)
:30 Side Plank each side

Spend 10 minutes working on your kipping pull-ups or row an easy 10 minutes on the erg.

Jason H and Charlie N row a 2K

CFSBK at the North East Regionals

The CrossFit Games Regionals dates and venues were just announced and the NE Regionals at Reebok Headquarters in Canton, MA will be May 30-June 1.  Even though spectator tickets do not go on sale until April, because hotels rooms in the area are booked solid well before, we’ve gone ahead and reserved a room block (at a special $139/night rate) for CFSBKers who want to watch the action.  These rooms are held for us only until February 7, so even if you are not sure if you can go but are the slightest bit interested in this 2-night field trip, we suggest you go ahead and CLICK HERE to reserve a room by this February 7 deadline.  Each reservation made through this link does not require a deposit and there is no penalty to cancel as long as it is cancelled by 2p at least one day prior to check-in on May 30.  Cruise Director Mare L. will then coordinate with anybody who has expressed interest in going for room shares and transportation to/from Canton AND, most importantly, make sure we have a SBK home in Tent City and our coolers are filled!  Questions?  Contact Mare at mare(at)crossfitsouthbrooklyn.com

New post on Inside the Affiliate

Coach DO has a new blog entry on Inside the Affiliate entitled, “An Open Letter to New CrossFit Coaches.” If you like what you read, please share it far and wide with your CrossFit friends in social media! ITA is a free, open source blog for the CrossFit community dedicated to sharing what we’ve learned running an affiliate for six years.

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23 year old Carl Yngvar Christensen sets a new world record squat at 475 kg / 1,047 lbs

Rest exactly 3 minutes between rounds.

As always, we’ll offer volume and movement scaling options at the gym. Make every rep perfect!

Post total time and Rx to comments.
compare to 2.17.13

CrossFit interrogation tactics

Post time and Rx to comments.5 Rounds for time:20 Pull-Ups30 Push-Ups40 Sit-Ups50 Air Squats

• Good luck to Coach DO, Todd C and Jake L who will be competing at an Olympic Weightligting meet today in CT!
• Reminder that we added a 1pm Group class on Sundays effective today! Also remember there’s now an 11AM Sunday Active Recovery!
  

Photos with Bekka P

Now that the LFPB Challenge is coming nearing the finish line, consider getting a new headshot or cool photo for your CrossFit Games profile with Bekka P. As a longtime Crossfitter and our photographer, Bekka knows the good (and the really bad) angles for getting great athletic photos. She’ll be bringing lights and a backdrop to set up a professional studio at CFSBK for the day so you’ll get studio quality shots right at the gym. She’s offering discount packages for CFSBK members and will photograph anything from headshots to overhead squats to family portraits (hey, get ahead on that Mother’s day gift). Portrait sessions typically cost several hundred dollars for a minimum hour session so take advantage of this unique opportunity!

Thoughts on Scaling Pull-Ups in “Barbara”

by David Osorio

This benchmark girl is a high-volume interval workout comprised of body weight movements. Completed as prescribed, it calls for 100 Pull-Ups, 150 Push-Ups, 200 Sit-Ups and 250 Squats.  To preserve the intended stimulus of “Barbara”, scale the movements such that you can complete each round in about 3-5 minutes. For many people this will mean drastically scaling the pull-ups.

Scaling Pull-Ups, Strict versions versus Kipping Pull-Ups
If you don’t have well developed kipping pull-ups then you’ll need to drop upwards of 1/2 to 3/4’s of the volume on this movement.  Kipping pull-ups and strict pull-ups are very different exercises with different training outcomes.  The kipping pull-up is a dynamic movement used for conditioning purposes while the strict pull-up is a slower movement used to develop pulling strength & stamina. If you’re doing a strict variant (For example: Strict pull-ups, Banded Strict Pull-Ups, Leg Assisted Pull-Ups or even Ring Rows) choose either 5 or 10 reps per round.  If you choose 10 reps then you should be able to accomplish every set in 2-3 micro sets. For example, if your reps look something like this: 3-2-1-1-1-1-1 then the scale is too difficult! 
What you don’t want to happen is for the these to slow you down so much that you spend most of your time at the pull-up station staring at the bar and shaking your arms out.  The small danger is that it could ruin the intention and balance of the workout while the larger danger is that this kind of training will leave you unreasonably sore and could ruin the rest of your training week.  Because strict variants have a controlled lowering phase (unlike kipping pull-ups) they have the potential to do a lot of structural damage on your muscles. While we want enough of this “damage” to make your body a little sore for a few days  we certainly don’t want so much damage the putting your shirt on two days later because a workout in itself. Trust me on this, sometimes less is more. Scale to make these challenging but doable.

If you’ve got kipping pull-ups then it becomes more a matter of how many reps you can do unbroken.  If 20 reps is something you can bite off in 1-3 sets then go for it Rx’d. If you work mostly in 2’s and 3’s then scale to 10 reps per round.

Here is a programming summary with scaling options for you to choose from:

Strict Variant: A: 10 reps, B: 5 reps
Kipping Pull-Ups: A 20 reps, B: 15 reps, C:10 reps

As always, you can scale on the fly whenever you feel like you’ve bit off too much or perhaps not a big enough chunk.  If you start with 10 reps but by round three have “lost your pull-up”, swallow your ego and drop the reps. Remember you want to keep the workout moving and not hit a wall on any particular movement.

Closing Thoughts
Even if you drop to 5 pull-ups per round, the rest of the workout (even scaled) can pack a pretty serious punch. If it’s your first time with “Barbara” we highly recommend doing a 3 round version of the WOD.  Interval workouts like this, especially THIS one, have been known to make people “not right” afterwards.

As Rx’d, Barbara gives you 700 opportunities to choose to do a movement correctly or rush through something with questionable form.  Our goal is to increase your work capacity while strengthening your muscles, connective tissue and discomfort tolerance.  Scale wisely, move well and enjoy your date with Barbara today!
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The best jump ropes video we’ve ever seen!

After warm-ups, take 12 Minutes to work up to a heavy single on the Clean and Jerk.

Post best load to comments.

“Grace”

For Time:
30 Clean and Jerks 135/95

Post time and Rx to comments.

Row 1000m

Post time to comments.

Thanks to all who came out to the Ice Skating social last night! We ended up with 23 CFSBKers on the ice!

• Reminder that we added a 1pm Group class on Sundays effective this weekend!
• CFSBK’s CrossFit Open team is now 80 strong and remains the 5th largest team in the world!

What is the CrossFit Open?

The Open is the first phase of the competitive CrossFit season. This is a worldwide competition in which one workout is posted every week for five weeks (starting Thursday, February 27th) to find the fittest folks out there. The workouts are intentionally designed to be a little more inclusive than even the average CrossFit workout to maximize participation. That being said, you’ll need some basic competency in the most common exercises. To see what last year’s workouts looked like, click here. Folks will have an opportunity to complete the workout every Saturday, as well as some Open Gym hours at the gym. If you’re on the fence about it, we recommend signing up anyway since we’ll already be doing them at the gym. At the end, you’ll see how you rank against the gym, your region, and the world. More than 138,000 people participated in the Open last year, and this year, the worldwide competition will be even broader and more inclusive.

Registration for the 2014 CrossFit Open can be found here.

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Klokov does a 418lb Thruster
I am an athlete

Hope all is well back at CFSBK. I’m currently traveling through Central America and have made my way to the Mayan ruins in Copan, so I took some time to practice my inversion work you guys have taught me! -Mirko B

• Happy skating to everyone signed up for our Prospect Park Ice Skating trip this evening starting at 7:00pm!
• Interested in competing in Powerlifting? There is a USAPL meet in Paramus NJ on March 8th. If you’d like to sign up, email David(at)CrossFitSouthBrooklyn.com and we’ll start making travel arrangements. Rob I is already registered.
• Last Tuesday morning a money clip was left in the coat room. Thus far no one has claimed it and we’d like to return it to it’s rightful owner. If it’s yours please see the Front desk next time you come in. We’ll ask that you accurately describe the clip and how much cash is in there for proof.

Leave your snowy shoes by the door

In an effort to keep the gym floor reasonably clean, please leave your snowy shoes at the front of the gym on the runner and change into your workout shoes once inside.  People have been tracking lots of water, salt and sludge into the gym the last few days which makes it less awesome when doing burpees or stretching on the mat.  Thank you!!!

Mario Kart 64 Tournament

On Sunday, February 9th at 7:30pm we’ll be hosting a Mario Kart 64 Tournament on the big screen!  This will be on the tail end of Open Gym so you can get a WOD in or do some A/R beforehand (or during!). If we get enough people we’ll do a double elimination style bracket tournament.  The racing will start at 7:30pm but we’ll have the game on and ready beforehand if you’d like to get a few practice runs in first. There will also be beer in the fridge you can help yourself to which can only improve your driving skills. 
This is a free event open to anyone interested in reliving the late 90’s.  Please RSVP in the event page!

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What to do when it’s really cold outside
Soylent Passed $2 Million in Orders, Will Ship Next Month

Performance:

30 Muscle-Ups for time.

15min time cap.

Fitness:

5 Rounds For Time:
15 Kettlebell Swings
15 Burpees
15 Toes To Bar or AbMat Sit Ups

Choose the workout that will give you a better stimulus. If you’ve sorta got one muscle-up, we’d recommend the Fitness version and some DIY Muscle-Up Practice afterwards.

Post time and Rx to comments.

Congratulations to CFSBK TFBA Bob S who took first place in his division at the masters competition this past weekend!

• Found Money Clip in coat room from Tuesday with money in it.  Email the front desk with a description of it if you think it belongs to you. cfsbkfrontdesk@gmail.com

Photos with Bekka P

In need of a family photo or headshot?  Or want a bad-ass photo for your athlete profile for the upcoming Open? Resident photographer Bekka P. will be offering specially discounted one-on-one photography sessions for members here at CFSBK on Saturday, February 1 from 2:30 pm-6:30 pm.  

• $30 for a 15 minute session (3 guaranteed delivered photos)

o   1-3 movements 

o   Great for individuals & CrossFit Open profile photos

•       $60 for a 30 minute session  (3-5 guaranteed delivered photos)

o   2-6 movements

o   For family photos or group shots (note all families must do the 30 minute session)

You’ll receive a link to download both high resolution and medium resolution versions of your images, no prints are included in these sessions. All of the photos will be lightly edited and will be shot on a solid backdrop (so you won’t be seeing CFSBK in the background). Photos will be delivered by Monday, February 10.

More about Bekka’s work here 

Sign-up here by Wednesday, January 29.  

Email mare@crossfitsouthbrooklyn.com with any questions.
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30 Muscle-ups, Isabel AND Grace done in 10:13 by Rob Orlando
Is the will to workout genetically determined?

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75/45 pound Snatch, 30 reps
135/75 pound Snatch, 30 reps
165/100 pound Snatch, 30 reps
210/120 pound Snatch, as many reps as possible

Post total reps completed and Rx to comments.

Rich Froning and Dan Bailey take on today’s workout

• At the Paleo Potluck this weekend Rich A won best overall dish with his Bo Ssam Triumph. Check out the link to see how he made it. You can also check out Michele K’s blog, The Daily Paleo for more amazing paleo dishes! Finally, there are always dishes being talked about in the CFSBK LFPB Forums

Schedule Addition!

Effective this week, we’ll be adding a 1pm Sunday Group class to our normal training schedule! Hurray!

Gymnastics with Ken Registration Live

Join guest Gymnastics Coach Ken H. as he takes you through 6 weeks of gymnastics strength training. This 1.5 hour long class will incorporate different facets of body weight strength training and movement. Specifically, each class will be composed of 3 to 4 distinct areas, warm-up and active mobility, rings skill work (muscle ups, levers etc), body weight strength conditioning, balance (on hands and feet) and flexibility. Students will be asked to have a goal or intention to focus on for the next 6 weeks. Students can then focus on that goal outside of class.

Sundays from 2:00pm – 3:30pm
1/26, 2/2, 2/9, 2/16, 2/23, 3/2

Price:
$120 for 6 Weeks

Cap:
8 Participants

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.

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Lydia Valentin Snatches 124 kgs and Clean and Jerks 140 kgs
Goodnight, Sleep Clean
Utah Ending Homlesness by Giving People Homes

A Day in the Life of Samantha Briggs

• We’ve got about 20 people RSVP’d for this Friday’s Ice skating event at Prospect Park. Get stoked!
• There are 58 people signed up for the 2014 CrossFit Open. That puts Team CFSBK at the 5th largest team in the world! Not sure if you should sign up? Read this article.
• Want to try something new? Check out our Mat Pilates class with Kristen H happening tonight at 7:30pm!

Training vs. Testing

by Coach Noah

All last week attempted One Rep Maxes (1RMs) here at CFSBK.  People moved some impressive weight, beat old PRs, and gained insight about their training and their performance.  Going forward into Crush Week, now that many of us have some experience exploring the outer margins of our strength, let us discuss what testing is, as opposed to training, and where both of these concepts fit our development as Crossfitters.

Training

When we train a skill or movement, we perform with a direct and focused outcome.  At CFSBK we mainly use a “linear progression” model for our strength training, which allows us to slowly and steadily increase our strength and avoid plateaus.  We mix this with conditioning and muscular endurance training that is designed to complement our strength training while drawing from a deeper pool of movements and time domains.  Our training is never random- our coaches spend a good deal of time and energy to make sure that each movement we do in the gym makes us stronger, more mobile, and works to address weaknesses and imbalances.  At CFSBK we train submaximally 90% or more of the time- basically if it is a workout without a “Girl” or “Hero” name or a One Rep Max test, consider it training, and handle yourself accordingly, as described below.

Good training is generally submaximal, which means we use loads or rep schemes that are lower than our absolute ability.  Training submaximally is great for a number of reasons.  It allows us to train with proper technique, avoid injury, and recover better.  Training submaximally also lets us “own our exercise” and perform our reps with good speed, authority, and confidence.  

Your own training should draw on these concepts.  Your training should be submaximal, with an eye on the larger outcome your training session will have on your general fitness.  During training, failure should be nearly non-existent (I will discuss this further at the end of the article) and we should reflect about what today’s work means to our greater plans both before and after our training session.  We should leave each training session feeling that we accomplished our goals and are moving forward with our bigger plan.

Testing

Testing is the rare and exotic unicorn in direct opposition to the common utilitarian draft horse of training.   Compared to training, testing is rare.  At CFSBK we have programmed crush weeks, during which we will program more “named” workouts, or generally tougher workouts that are related to the training cycle we have just completed, with an eye on testing how effective our training has been.  Unlike training, where we have a full understanding and direction for our daily toil, a day of testing can be a bit of a wild card.  Coach Jeremy has referred to it as a “performance,” and just like on the stage, sometimes during a test we bring the house down, and some days we fall flat.  Part of the value of training lies in this mystery and our reaction to it.

Why train so frequently and test so rarely?  Testing taxes your body and has little progressive effect on your system.  Moving extremely heavy load or at breakneck speed can lead to diminished accuracy in technique, technical misses, and is extremely taxing on our CNS.  Incessant testing leads to poor recovery and less adaptive stress on our system.  Adaptive stress fuels growth, so the more we test, the less we grow.

Why test at all then?  Tests are necessary for benchmarking our progress, identifying weaknesses, and gaining experience and confidence in performance under pressure.  The very reason the “girls” and “heroes” are referred to as “benchmark” workouts is that we should only perform them every so often as a yardstick for our strength and conditioning gains.  Don’t be the guy who does Fran every friday.  That said, every so often you should pick a workout and say “I’m gonna really get after this” and lay it all out there.  It’s best to make sure it’s a workout we do semi-regularly so you will have some comparative data, and it’s good to pick a workout that incorporates movements you have been working on during your training so that you can reward your hard work with progress.

Failing and Bailing

This conversation is a long time coming, and an attempt to clean up some lax training habits and psychology that have become a bit too hardwired at the gym.  The difference between training, where we very rarely fail, and testing, where we very well may fail, necessitates a discussion of when, why, and how failing/bailing should occur.

During training we should virtually never fail.  We should be working submaximally, with a plan, and in control of the weight.  Part of our plan is a plan to succeed.  If we do fail it should be a technical fail- lost balance in a squat, hitting ourselves in the chin during a press- a mistake.  Repeated failure during a training phase is a not-so-subtle message from our CNS that we are training too hard and need to back off or deload entirely.  During a 6-8 week training phase you should be able to count your missed reps on one hand, with fingers to spare.

During a test, we may very well fail as we brush up against the ceiling of our strength, conditioning, and skill.  This could be as simple as not being able to stand a squat back up after taking it down, or can be biting off more than we can chew in a WOD and realizing that we either won’t be able to complete it at all, or at least not before the next equinox.  These failures will inform our training going forward, as they set concrete benchmarks about what where we currently stand.  A missed lift or slow metcon shouldn’t be a cause for frustration, demonstrative shouting, or thrown weight belts, but as useful data that will inform our next training cycle.

Bailing is a luxury that weightlifters went without for many years.  Bumper plates are an invention of Olympic Weightlifting, where technical misses occur fairly often due to the high skill demand of the movements.  Powerlifters for years toiled away in “iron gyms,” without the ability to bail every time they got stuck in the hole.  This week we had everyone get spotted during 1RM attempts, and asked that they hang in there and finish their lifts, even if it had to be with the aid of the spotter.  Fighting through a rep is a learned skill, and often the feeling of “oh no, this will never go up” can one second later become “I’ve got it” with the application of a little tenacity.  The converse is true- people can become so comfortable bailing the bar that the second their squat feels less than stellar they toss if off their shoulders.  While there are some WODs and specific workouts where a (CONTROLLED) bail is ok (Grace for example) these bails usually happen at the TOP of a lift so the athlete doesn’t tire out or have to fight through a suboptimal position. Learn to fight out a rep, finish what you start, and don’t get comfortable with the idea of bailing the bar.

The Takeaway

The best athletes have a larger view of their training, and don’t simply walk into the gym each day without a plan, throw some weight on the bar, and see what they can do.  Careful planning, listening to your coaches and your own body for feedback, and picking your times to test a lift or skill will all lead to greater succ
ess, faster recovery, and less injuries.

It’s crush week.  Show us what you’ve got.

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Part dance and part performance art, the kinetic drawings are a way for Hansen to merge her love for visual art and dance into a unified artform.

5 Rounds for load and time of:
5 reps Bench Press, followed immediately by
250m Row

Rest as needed between sets. Perform a heavy 5 rep set on the bench press for load, then move quickly to the erg for a 250m sprint for time. Score the Bench Press total pounds and the 250m time. Failing short of 5 reps nets a score of zero for the bench portion.

Post loads and times to comments.
Samir C does push-ups in Canyonlands National Park in Utah

• There’s a new post on Inside the Affiliate profiling CrossFit Roots! Get the details about how another sucessful CrossFit gym manages and runs their affiliate! Check it out here.

Male Vocalists Wanted

The Brooklyn Community Chorus is looking for singers! BCC meets every Wednesday night at 7:30pm in Old First Reformed Church at the corner of Carroll Street and 7th Ave. Our new season starts this Wednesday, January 23. No auditions required to join, and everyone is welcome – although we especially need more men!
–Melon W

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NYC Subway images from the 60’s and 70’s
Paleo on a budget
Glengarry Glen Ross Speech