Performance:
7 Rounds for time of:
3 Muscle Ups
7 Thrusters 95/65

Fitness:
7 Rounds for time:
7 Burpees
7 Thrusters 95/65

Post time and Rx to comments.
compare to Crush Week WOD: 12.18.11

We’re cleaning house in the old log book department. If you keep a performance notebook in the black crates, please transfer it to one of the colored crates.  On 8/16 we’ll remove all the abandoned books. If you can’t make it in before that, please email cfsbkfrontdesk(AT)gmail.com so we can find your book and put it in the new crate.

• Happy Birthday, Andrew M!

CFSBK in the Battleground Today

If you’re competing today either at the USAPL powerlifting meet or CF Subway Series, please post your experience and results to comments! We can’t wait to hear how everyone does today. To see the competition roster and details, scroll down to yesterday’s post.

Announcing late morning Yoga at CFSBK with Whitney Hubbard!

CFSBK is proud to be hosting an ongoing Yoga for Athletes class with Whitney Hubbard. Read up:

What:    Yoga for Athletes with Whitney H.

Where:  CrossFit South Brooklyn!

When:   Wednesdays & Fridays (ongoing, weekly classes; starting Wed, Aug 14)

              9:15AM-10:15AM

Pricing:  Drop-In: $18

      5-Class Card: $80 ($16/class)

      10-Class Card: $150 ($15/class)

Class is open to CFSBK members and non-members.

Please pay in person with cash or credit; there are no online sign-ups.

Please note there will be NO classes on Wed 8/28, Fri 8/30, or Wed 9/4 while Whitney is out of town.

______________________
“We Are Rising” The Growth Of CrossFit In Ireland CrossFit Games

SBK Throwback: Charlotte Kaiser 3 Weeks Before Giving Birth To Linus

CFSBK Competing Tomorrow

Subway Series
Intrepid CFSBK Warriors, Jenn Stopka, Ryan Flynn, Mike Fiore, Zach Hodge, Rickke Mananzala, Matt Katz and Alan Lynch are all competing at the Subway Series event at CF Virtuosity tomorrow! They will be taking on a ladder version of “Amanda”.  Good luck, team!

Andrew Midgail had to bow out of tomorrow, if anyone is interested in taking his spot, please email him at andrew.migdail(AT)gmail.com

Powerlifting Meet
Coaches Jeremy, Noah, Lady Fox and Melo as well as Rob Is, David Turnbull, Lauren Howe and Sarah Larosa will be competing in the 30th Anniversary USAPL New Jersey State Open Powerlifting Championships in New Brunswick. Good luck, team!

Still Some Room To Get Strong

There are a few slots left in Coach Jeremy’s upcoming Strength Cycles, strike while the iron’s hot!
Strength Intensive-B Cycle-Intermediate
3 classes per week
August 13-October 6
Tuesday, Thursday at 7pm, Sunday at 10am
(5 spaces left)

Strength Intensive-C Cycle-Morning Novice
2 classes per week
August 12-October 2
Monday and Wednesday 6:30am
(2 spaces left)

ioby Cashmob Ends In One Week

Charlotte K (pictured above) says CFSBKers have pledged $250. We’ve still got one week before the cashmob ends and Charlotte will match all donations that come in from CFSBKers!

ioby turns five this summer. Since its founding, ioby has allowed more than 300 projects to raise more than half a million dollars in donations averaging $35. This funding provides crucial unrestricted operating money for ioby staff to recruit new project leaders, identify corporate sponsors, build out a better web platform for listing projects and managing data, and continue to grow. Today ioby is in 80 cities helping support civic engagement, neighborliness, and making life better for all of us. Your support means a lot! Donate here!
____________________
CrossFit Games the Musical
How To Say No To Almost Anything Psychology Today
Shark Found On NYC Subway BBC
How To Train The Overhead Press Starting Strength

As Many Rounds As Possible In 12 Minutes Of:
50 Double Unders
7 Power Snatches 135/95
10 Kipping Pull-Ups

Post rounds completed and Rx to comments.

Coaches Josh and McDowell demo a Kettlebell Swing/C2B Pull-Up WOD

New Equipment

We recently purchased two Ohio Bars to replace our slighly warped power max bars, a few more mobility goodies, some no tangle ring straps for the pull-up bars and 2 dog sleds. Get stoked.

Dan Betz’s BNCHMRK App

As CrossFitters, tracking and reflecting on our performance is part of our daily routine — we write our scores on the whiteboard after class and (some of us) post them in the comments on the blog. This is important, awesome stuff and deserves a more permanent and more easily accessible home. Over the past few months, I’ve been working with a couple of friends to build something for this very purpose. BNCHMRK is a web app for tracking your performance on all of the benchmark workouts — the major lifts, runs, rows, girls, heroes, and we even have the CF Games open workouts.

-Dan Betz
________________
BNCHMRK WOD Infograph
3 Reasons To Get  Upset About CrossFit
“A Beautiful Thing” What its like for a mother and daughter to compete at the CrossFit Games in the same year

In teams of two with one partner working at a time perform the following:

As Many Rounds As Possible In 25 minutes of:
400m Run
5 Power Cleans 185/125
5 Front Squats 185/125
5 Shoulder to Overhead 185/125

Post rounds completed, partner and Rx to comments.

Liz and James go Overhead

• Don’t forget that the CSA Meat, Veggie, Egg and Flower pick ups are TODAY from 6-8:30pm!

Coaching Position at CrossFit Columbia Street

Columbia Street CrossFit seeks Coaching Intern with the potential to move onto a long-term Coaching Role. Candidate must be upbeat, have a positive attitude, cheers for others, have considerable CrossFit experience and the desire to keep learning. Level 1 certification is not required but is a plus. Please submit your resume with a short blurb on why you want to be a CrossFit Coach to: Nate(AT)columbiastreetcrossfit.com.

Whitney Hubbard Teaching at Bend and Bloom

Whitney H. is substitute teaching some yoga classes two blocks from CFSBK on Saturdays this month:

_____________________
Stars, Gold, Dung Beetles and Us NYT
Why The World Is Awesome, 60 Facts
FreeD, The Future of Sports Replays
Proof on why you shouldn’t make the PAIN FACE: Introducing conscious awareness to facial expressions.

Benson being a Gooooood Booyyyyyyy
We love when you bring your Dogs to the gym. We LOVE it. That being said, there are a few guidelines to consider. If your dog bites, jumps on people or they cry/bark while you take class then we kindly ask that you do not bring them to the gym. Barking or crying dogs especially can be create a very abrasive distraction to the ongoing classes. Thanks!

• There is NO Active Recovery Today while Coach Fox is in Florida!

Zen Planner Reminder

If you recieved an email from Jess about switching to Zen Planner you MUST TAKE CARE OF IT ASAP. Once you get that email your current membership is inactive and we’re officially broken up. Don’t make us stalk you, just take the 5 minutes to reactivate your membership on the new system!

Other Stuff We Sell

We sell a few other things beyond shirts and memberships. Check out the list below and see if you can’t benefit from picking up one of these items.

Becoming a Supple Leopard: $30
The Ultimate Guide to Resolving Pain, Preventing Injury and Optimizing Athletic Performance. Dr. Kelly Starrett’s textbook on how to perform all the movements we do at CrossFit, a template for understanding movement restrictions and tons of mobilizations you can do to help get you into better positions and increase performance. 400 pages with full color photos. 

Lacrosse Balls: $2
You have no excuses to not own at LEAST one lacross ball. This is the “fine brush” in your mobilization tool box.  There are countless ways to inflict some soft tissue love (hate) on yourself with these guys. Great for sore muscles, adhesions and general stiffness.

Fish Oil: $25
Balance out your Omegas, decrease inflammation, defeat your enemies and look better naked. Nuff said.

Private Training: Variable
People often consider themselves to be either a group class member OR someone that does Personal Training.  Group class members should consider some once off or even semi regular private training to develop skills, trouble shoot movement issues and understand how to accomplish their goals. On top of our packages, we also offer 1/2 hour sessions for $55 and single hour sessions for $90. 
___________________
We want to host another Movie Night. Post suggestions to comments!

5 Rounds for load and times:
Bench Press, heavy 5
250m Row

Work up to a heavy 5 on the Bench Press. If you think you’ve got room, go up each round. That being said, don’t go to failure on any set. Spotters are a must. Each row should be all out. Move quickly to the erg but don’t freak out about transition time, rest as needed after the row.

Post each Bench weight and 250m interval time to comments.

Meghan runs an 800m, Cheneve is hot on her tail.

• We’re 4 days into the new month. Post your short term goals to comments AND the goals board at the gym. 
• Editor Wanted: David is looking for an editor to help proof read some writing on a semi-regular basis. (about 2-4 times per month). Compensation would be handled through a % discount on group membership depending on total work load. Please email David(AT)CrossFitSouthBrooklyn.com if you’re interested.

Crush Week!

We’ll be hitting some more challenging WODs from today through Sunday before shifting into Back Off week. Use the next 5 workouts to really challenge yourself both mentally and physically. Try a slightly harder version of movements, attempt rep schemes and weights than you’ve not done before and see what happens. As always, prioritize movement quality, but even if scaling up slows you down a little this week, test drive some new territory. To read about the mental side of this week, read, “Zen and the Art of Crush Week“
____________________
Designing “The Pig” with Rob Orlando CrossFit Games
Spirit of the Games Award: Kristen Clever CrossFit Games

Fitness: 1×5 across
Pick things up and put them down.

Performance: 5/3/1 “1 week“
75%x5, 85%x3, 95%x1+

Post loads to comments.
e6/6
___________________

For Time:
800m Run
21 Toes to Bar
550m Run
15 Toes to Bar
400m Run
9 Toes to Bar

Substitute Knees To Elbows or 50-40-30 Sit-ups in Lieu of Toes To Bars.

Post time and Rx to comments.

Congratulations to Team SBK on a great showing yesterday at CrossFit Queens!

Sign Up To Get Strong with Coach Jeremy

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.

This program 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
-New PR’s

Strength Intensive-A Cycle-Novice
3 classes per week
August 12-October 4
Monday, Wednesday at 7pm, Friday at 6pm
(2 spaces left)

Strength Intensive-B Cycle-Intermediate
3 classes per week
August 13-October 6
Tuesday, Thursday at 7pm, Sunday at 10am
(7 spaces left)

Strength Intensive-C Cycle-Morning Novice
2 classes per week
August 12-October 2
Monday and Wednesday 6:30am
(6 spaces left)

Strength Intensive-D Cycle Continuing Ed
2 classes per week
August 12-October 2
Monday, Wednesday at 6pm.
SOLD OUT!
_______________________
“I Want to Be” Campaign Puts New Spin on Recycling [Video] Greatist
Artist Kyle Bean’s impressive portfolio

Fitness: 3×5 Across
Perform your final Low Bar Back Squat exposure for this cycle. Calculate your total work

Performance: 5/3/1 1 week
75%x5, 85%x3, 95%x1+

or 70%x3x3

Post loads to comments.
e12/12
__________________

Perform 5 Intervals of
Row 250 meters

Rest about 2:00 between intervals.

Post each time to comments.

Wall Ball, Where It Pays To Be Tall

• There is NO ACTIVE RECOVERY today.
• Happy Rowing to everyone attending Coach Nick’s Rowing Seminar from 2-4pm today!
• Happy Birthday, Joel Wertheimer!
• Want to get Really Strong? Sign up for one of our upcoming Strength Cycles with Coach Jeremy. To register your slot, check out the online store listings under  “Strength Cycle” Slots are going fast!

Subway Series Event 1 Today

Good luck to Team CFSBK who will be taking on “Ladder DT” at CrossFit Queens today. Anyone who wants to come cheer on the team can meet up with some of the competitors outside the church on the corner of 4th Ave and Pacific at 11:45am.

We currently have three slots open now since Whitney Hubbard, Julian Vincour and Steph Paddock can’t make it. To sign up, please email sam(AT)crossfitvirtuosity.com

Team CFSBK
Jen Stopka
Marian Lai
Rickke Mananzala
Mike Fiore
Ryan Flynn
Todd Cavallo
Zach Hodge
Steve Pokk
Alan Lynch
Daniel Fitzpatrick

Oly Videos

You can also check out the videos CT Weightlifting put up from the recent meet. Below is a link to the youtube and the time stamps where the lifts happen.

DO Snatch: 4:48, 5:35 (first attempt missing)
DO Clean and Jerk 12:04
Clean and Jerk Video 2: 2:08, 10:04

Jake Snatch 1: 7:25, 11:30
Jake Snatch 2: 0:17
Jake Clean and Jerk: 0:45, 6:11, 8:09
__________________
Kendrick Farris Does Isabel

Are We Having Fun Yet?

At the end of every Foundations Class we’ve included a lecture on training perspective. The emphasis of this lecture is all about taking the long road with your training and enjoying the process.  Today is a good opportunity to reflect on why you train and what you’d be missing in your life if you stopped.  Think beyond quantifiable gains, specific numbers or movements you’ve gotten strong enough to do.  At a more fundamental level, appreciate the simple fun of playing with barbells, learning new skills, regularly challenging yourself and realizing that you’re more capable than you were before.  CrossFit should be first and foremost a fun and enriching experience. What you do is not normal, most people don’t take the time to learn technical exercises, most people don’t push themselves to discomfort and many wouldn’t come to a gym without air conditioning in the summer heat.  Reflect on why fitness is important to you and what, beyond the performance markers stimulates you.

2012 CFSBK Subway Series Event

Competition

Recently, Coach Josh showed me an interview on the CrossFit Journal featuring Ben Bergeron, coach of 2011’s 1st place affiliate team talking about training and competition.  Ben quipped that if people are part of a running club, they typically run races, if they’re part of a Judo club, competing in tournaments is expected. He considered his gym a CrossFit club and said one of the primary reasons for their success is their emphasis on people going out and competing in CrossFit events. It could be the Open, local throwdowns or even national events, the point was that there are physical and mental elements of sport that can’t be developed by working out in the same place with the same people under the same psychological pressures. Another example of a gym finding success through regular competition would be the famous Westside Barbell Club in Columbus Ohio. Owner and world renown strength coach Louie Simmons has said that people who come to train at Westside but avoid competition, even informal in-house challenges are permanently kicked out of the gym, that’s how highly they value it.  Now that sounds all well and good for world class CrossFit athletes and Powerlifters, but what about your every day middle of the pack CrossFitter?  On CrossFit.com, under the “What is CrossFit” tab there is a famous line that might give you some perspective, it says, “The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.” While this quote is speaking about programming specifically, we can still extract the concept that often it’s the degree not type of stimulus that needs to be modified.  Local competitions exist so that a wider net of people can experience the benefits of competing, you don’t need to have your eyes on Regionals or the Games to sign up and you don’t have to go in expecting to win. I have yet to meet someone who put themselves out of their comfort zone, signed up for an event and didn’t come out better on the back end, regardless of how they did.  It’s a profound learning experience about yourself, a great way to focus your training and an opportunity to meet more like-minded people.   If you’re on the fence about signing up for the Subway Series, think about what you have to lose versus what you could gain from the experience.

• There is still room availible to sign up for the 2013 Subway Series event happening here at CFSBK on 8/17. There are both Rx’d and Scaled divisions. For more information and to register, click here.
• Saturday is the first event of the season happening at CrossFit Queens. Good luck to all the athletes signed up already to compete!

________________________
Doctors Increasingly Ignore Evidence In Treating Back Pain NPR
WTF is Kefir Greatist
Nation Just Wants To Be Safe, Happy, Rich, Comfortable, Entertained At All Times

Fitness: Hang Power Snatch + Overhead Squat

Performance: Hang Power Snatch + Snatch Balance
___________________

Press

Fitness: 3×5 Across
This is probably getting tougher at this point. Consider smaller jumps (1-3lbs) and dynamic starts if you’re running into a wall.

Performance: Wendler 1 Week
75%x5, 85%x3, 95%x1+

Post loads to comments
e6/6
___________________

Partner Fartlek Mile
Partner A sprints hard to their chosen arbitrary point (the hydrant down the block, etc…) while partner B jogs or walks to it. Partner B then sprints hard to their chosen arbitrary point while partner A walks or jogs to it. Keep the sprint efforts shorter than 10 seconds. Complete 3 rounds around the block. Run hard, rest as needed. Remember, pedestrians have the right of way!

Post experience to comments.

KH rocks a CFSBK TFBA Shirt while biking in Amsterdam

• Check out this free subscription to Paleo Living Magaizine on the iPad. It’s completely free and won’t auto-renew.
• Rogue released some videos about the novel equipment they made for the Games this year. Check it out: The Pig, The Itidarod, The Worm
• Got the competition bug? Represent CFSBK at the upcoming CF Subway Series events! There is still room in the CFSBK event on 8/17!!

Last Day to Support Jen Stopka!

 
Up for grabs:
–  1 hour massage with Inka Hodes
–  1 hour private yoga session with Whitney Hubbard
–  1 hour personal training with Noah Abbott

Charlotte Kaiser and ioby

 I’ve posted before about how I am on the board of an awesome organization called ioby (stands for “in our back yards”) which provides a crowdsourcing/fundraising platform specifically for small neighborhood groups trying to improve their communities. What’s special about ioby is that it creates a platform for donations (gifts to groups on ioby are tax-exempt, gifts to groups on Kickstarter aren’t) specifically geared to *groups* (vs. individual fundraising sites like Crowdrise). So small civic organizations can raise $1,000, $5,000, $10,000 from individual donors. At the same time, ioby offers grassroots philanthropy opportunities for people who want to support neighborhood groups but maybe don’t know where to start, and maybe don’t have a ton to give but want to feel like they are making a difference.

ioby turns 5 this week and is at a critical juncture in its history as an organization. It’s kind of make-or-break time. The board is trying to raise $30K – two months’ operating expenses – over the next two weeks. We’re already 1/3 of the way there.

I’ll match donations to ioby made by CFSBK athletes, so all support is doubled! You can donate at https://ioby.org/cashmob. And check out a great video on ioby’s work while you are there.

THANK YOU GUYS!!

______________________
How Exercise Changes Fat and Muscle Cells NYT