Fitness: 3×5 Across

Performance: 5/3/1 5 week
65%x5, 75%x5, 85%x5+

Post loads to comments.
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In teams of two, perform as many alternating rounds as possible in 12 minutes of:
10 Kipping Pull-Ups
20 Squats

Post rounds completed  and Rx to comments.

Big thanks to Eric Stafford for shooting and editing this film!

• Congratulations to Michael Olzinski on his 2:14 time on the NYC Triathalon. He placed 83rd overall and 30th in his division (Elite). Great job, Mike!
• Happy Birthday, Debbie Parsons!

Jen Stopka’s Raffle to Help End Cancer

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The 2013 Reebok CrossFit Games are about a week away, any predictions on what will come out of the hopper this year?
2nd Games Announcement CrossFit Games

Congratulations to our overall winner, Lauren Howe!
Back Squat: 250lbs
Bench Press: 140lbs
Deadlift: 260lbs
TOTAL: 650lbs

Colleen Meagher’s Testimonial

I’ve been so happy with my CrossFit experience.  I just completed my first 6 week cycle and I signed up for a three times a week membership.  The coaches and the members have all been wonderful.  I’ve learned so much and with your guidance have changed my body and ability and constantly look forward to doing more.  Nothing has ever motivated me like this.  Nothing has ever motivated me before period!  I owe everything the genius and dedication of the coaches and the inclusive and encouraging environment.  THANK YOU!

Why compete?

By Chris Fox

As a youth I was not very involved in competitive sports, so I can’t speak to that angle on why competition is a healthy aspect of training as an adult. Sure, I’ve played some pick up football, basketball, rugby, baseball, etc…but the consequences were only week to week, never having long lasting meaning to me. As an adult I have found new meaning in what training and testing mean to me. I’ve trained with intention and set performance goals for more than a decade and found Crossfit within the past 6 years. Crossfit was the first time that I had ever really tested my performance in a competition setting. The beauty of Crossfit, and the related fitness sports that go along with it like powerlifting, olympic lifting, strongman/women, adventure races, etc… is that while you are ‘competing’ with the people you’re sharing floor/track/trail/platform space with, you must also compare your performance to your own previous performances. Sometimes the goal may be to only finish an event. First time out? Just get through it with success. Other times it may be to best your previous years placement or possibly to achieve a top place in an event. In my case the goal is to get better as an athlete and to not slip backward as the competitive environment gets more and more, well, competitive.

I’ve no illusions of winning any powerlifting meets, olympic meets, the Crossfit Games, or even any of the local throwdown style events. Does that mean that my participation is silly? Hell NO! I get to hang with some cool folks, push my limits, and measure where I lay not only in comparison to my fellow athletes but also in relation to my previous self. As a (very) soon to be 40 year old male, society would have me believe that my best days are behind me. I respond with a resounding “NOT” and strive year after year to be a bit better that the me from the year before. I enjoy the process, the goal setting, and the satisfaction of knowing that I prepared for an event as best as I could. Or, in learning what I might do differently  the next go around.

We test ourselves day in, day out at CFSBK. There are metrics to be recorded for sure, and you should be tracking them regularly. I encourage you all however to step outside of your comfort zone once in awhile and and test your performance in those not so cozy places where the others are. You might find out that you hate it, but you might also find out that it inspires you to be better or at least have some outside of the box fun. At the very least you’ll have learned something about yourself.
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CrossFit Games Athlete’s Getting Ready for California
Chad McKay does 18 touch and go Squat Snatches at 185 without straps
Talayna Fortunato’s Standing Back Tuck
Miko Aronpaa practicing back flips

Fitness: 3×5 across
Should be a little bit of a fight but plan to hit all 15 reps today. Time your total bench pressing time so that you get your longest rest before your last set. Don’t doddle through the warm-ups.

Performance: 5/3/1 “5 week“
65%x5, 75%x5, 85%x5+

Add 5 lbs to your Training Max from the last rotation.

Post loads to comments.
e4/6
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15 Minutes, NFRs of:
Run 270m
Accumulate :20 second Supine Plank on Paralettes
5-10 Strict Knees 2 Elbows or Strict Toes to Bars

Post experience to comments.

The 4th Tough Titsday Powerlifting Meet

We witnessed some epic successes and heartfelt losses on the platform yesterday as these ladies put their strength to the test. Each athlete had three attempts to establish 1 Rep Maxes in the Back Squat, Bench Press and Deadlift. Congratulations to everyone who PR’d and/or placed in the event.

• Click here to see the results
• To see Asta’s photos from the event, visit our Flickr Page

Thank you to everyone who volunteered their time and talents to make the event a huge success. We’d also like to thank all the spectators who cheered on the lifters and especially recognize CFSBK’s favorite Powerlifting farmer, Coach Margie for creating and executing this event.

If you haven’t already, post your experience to comments.

2013 CF Subway Series Announced!

Another year has gone by, and it’s time once again for an NYC affiliate throwdown: the 2013 Subway Series! All NYC affiliates are invited to participate — the affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year!

Event Schedule

Saturday, August 3th, 12pm: CrossFit Queens
Saturday, August 10th, 12pm: CrossFit Virtuosity
Saturday, August 17th, 12pm: CrossFit South Brooklyn
Saturday, August 24th, 12pm: CrossFit Long Island City

Scoring

Scoring will work “Open-style”: top 3 male and top 3 female athletes from each affiliate will score based on their place finish in each event.  Athletes may score in any event regardless of attendance at other events.

The ultimate series winner will be the affiliate with the least points after all 4 events have been completed. In the event of a tie, a 5th tie-breaking event will be held.

Although only athletes competing RX’d will qualify for affiliate scoring, all athletes are encouraged to participate or watch and cheer. There will be scaling options available at each event.

Registration

All athletes MUST register for each individual event in advance via EventBrite in order to participate.  Each event will be capped at 100 total participants, so we strongly advise you to register early!

Register Here!
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Defining Beauty CrossFit Invictus
Some… interesting fare, much of it Paleo

Fitness: 1×5 across
Get stoked to lift some heavy weight.

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

Post loads to comments.
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For Time:
Run 550 meters
40 Kettlebell Swings, 32kg/24kg
Run 550 meters

For Time:
Row 550 meters
40 Wall Ball Shots, 20lb/14lb, 10’/9′
Row 550 meters

Athletes will have 10 minutes to perform each workout. Your rest will be however much time is left in the 10 minute window plus transition.

Post each time and Rx to comments.

Katie M in a solid receiving position on the Snatch

• Happy Birthday, Gracie L!
• Best of luck to Michael Olzinski who will be racing for the first time as an elite triathlete in today’s NYC Triathalon. This will be Mikes 9th triathlon with a goal to finish in 2:05. Kickass!

Tough Titsday Powerlifting Meet Today

The big day is finally upon us! 28 of CFSBK’s finest female lifters take to the platforms today to attempt 1RM’s in the Back Squat, Bench Press and Deadlift. The event will start at 2:30pm and spectators are highly encouraged. First, second and third place winners will be awarded in each weight class based on total combined weight of best lifts. If you’ve never seen a powerlifting meet, today is your lucky day.  PL meets are true tests of strength, guts and iron will. We wish all the competitors the best of luck!

Jen Stopka’s Raffle to Help End Cancer

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A Mandate and An Opportunity
Part two in the CrossFit Journal series on Title IX and its implications for female athletes as well as CrossFit’s approach in our own sport.

Fitness: 3×5 Across

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

or 70%x3x3 if you’ve already hit your one week.

Post loads to comments.
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3 Rounds for time of:
400m Run
12 Dumbbell Burpee Squat Cleans

Post time and Rx to comments.

Todd Cavallo Snatching

• Don’t forget about Whitney Hubbard’s Yoga workshop today and the Tough Titsday Powerlifting Meet happening tomorrow!

New Membership Billing Software

We wanted to let you all know that we have recently adopted a new billing and membership tracking software called Zen Planner.  Our old system (Volusion) was designed more as an online store rather than gym membership software.  While you won’t see any significant changes from your end, please know that this system will make our behind-the-scenes work just that much better!  One thing you will notice is the soon arrival of a scanner and membership cards!  Say goodbye to signing in on that old-school sign in sheet!

Unfortunately, we don’t have the ability to automatically transfer your memberships over to Zen Planner so we’ll need your help.  Here’s what this means.  When your current recurring membership is set to renew we’ll email you to let you know how to sign up on the new system and that your Volusion account has been deactivated.  In order to keep you membership active, you’ll need you to register and purchase your ‘new’ membership through Zen Planner.  Zen Planner will then pro-rate you for the rest of the month and the bill on the first of every month moving forward.

If you’re not on a recurring membership, meaning you purchase drop ins, punch cards, personal training or any other one time membership option please use the link below to make your purchases.

ZEN PLANNER REGISTRATION LINK!

Also, we do offer a discounted membership to the groups listed below.  If you fit that profile then please let me know and I’ll send you the appropriate discount code. 

NYPD, FDNY, EMS, Armed Forces, Full-time Teacher, Full-time student, Brooklyn Tri Club

Please feel free to let me know if you have any questions or any problems signing up for your membership.

Thanks, Jess

Zach Hodge’s Discounted Spartan Race

I joined the Spartan street team, we’re promoting the races to get as many people to sign up as we can. This link will provide a code that gives a 15% discount @ checkout, valid for any race. The purpose of Spartan Races is to get people active, healthy, & excited about fitness. They provide a greater challenge and more dynamic experience than traditional linear races. Come alone, with family, friends, coworkers & put your strength, endurance, speed, & sense of adventure to the test…. Aroooo!

Check out the upcoming Spartan Race a bunch of CFSBKers have alreadys signed up for.

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CrossFit Saved My Life CrossFit NYC
The Fate of Marcus Hendren CrossFit Games

Group Class take on Sunday’s “50’s” Chipper

CFSBK Rowing Workshop

Coach Nick is teaching a two-hour rowing clinic on Saturday, 8/3, at 2:00. Do you want to improve your effectiveness on the erg? Do you dread rowing workouts? Or maybe you love them and want to row more on the side? The clinic will include the following:

If you’re interested, please shoot Nick an email at nick [at] crossfitsouthbrooklyn [dot] com. There’s a cap on the number if participants, so sign up now! This workshop is $25.

Yoga Workshop Tomorrow

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Impala eludes two hungry cheetahs by jumping into car full of tourists
Olga Zubova 120kg Snatch + 159kg Clean & Jerk

Fitness: Hang Power Snatch + Overhead Squat + Hang Power Snatch

Performance: Hang Power Snatch + BTN Snatch Grip Push Press + Hang Power Snatch
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Press

Fitness: 3×5 Across

Performance: 75%x5, 85%x3, 95%x1+

Post loads to comments
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Walking Lunge 130m followed by a lap around the block

Coach the coach!

Here is Coach DO doing a Hang Squat Snatch at 74 kilograms (162.8lbs). While it may look okay on the surface, there are a couple things that need to be fixed in this lift. Read the basic summary below and see if you can spot them for yourself.

After I get braced at the top, I shift down to my start position before re-extending up. If you’re still working the basics on the movement, I recommend pulling from a static position to teach your body exactly where the mid-hang position is and how to create torque there.  My first error is an early elbow bend before reaching full extension. This causes the bar to elevate forward of its ideal path and requires me to jump forward a few inches to get underneath it at the catch. By keeping my arms straight and finishing my pull the bar’s trajectory would be closer to my center of mass and not require the compensatory jump forward to recieve it overhead.  If you watch my foot work, I also have a “donkey kick” which causes me to spend too much time in the air, time I should have spent pulling myself under the bar. Remember, Olympic lifting is essentially weighted jumping. You’re jumping as hard as you can with the intention of displacing the barbell, not yourself. When your body leaves the ground for too long you’re wasting energy that should have been used to propel the barbell, not yourself, upward.  Finally, at the top of my catch I let my head hang out way in front of where it needs to be. This is unnecessary and creates a bit of shear around my neck.  This is an “open circuit” fault which I need to discipline myself out of. I’m a bit hypermobile around my neck and need to be more disciplined about where I’m looking and how I receive the bar.

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Rippetoe Goes Off T-Nation
Beach 87th Street, Surfing After Sandy

Fitness: 3×5 Across

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

Post loads to comments.
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10 Rounds of:
10 Kettlebell Swings
15 Burpees
10 Kettlebell Swings

Work with a partner and alternate per round until you’ve each completed 5.

Post time and Rx to comments.

New CFSBK “SWOLE PATROL” Tanks available at the front desk.
These are available in men’s and ladie’s cuts for $25 each

Tough Titsday Powerlifting Meet IV This Sunday!

We are hosting our fourth TTD powerlifting meet!

What: 3 attempts at a 1 rep max of Backsquat, Bench Press and Deadlift
When: July 14, 2013 at 2:30pm; weigh in and registration at 1pm; rules review at 2pm
Who: See Roster Here
All are welcome and encouraged to come spectate and cheer on these amazing lifters!

The Details:
Each woman will have 3 attempts to hit a max single in Squat, Bench and Deadlift, in that order. All lifters will make their attempts in each lift before moving to the next.

First, second and third place winners will be awarded in each weight class based on total combined weight of best lifts.
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The Brave In the 2012 Open, Ashley Carriveau won the Northern California Region. That same year she was diagnosed with cervical cancer

Congratulations to CFSBK super-couple Dave Fung and Aileen Hanna on their recent engagement. 
Dave proposed this 4th of July while hiking with friends at Lake Mohonk Mountain House.  The happy couple has been together since 2008, Dave started with CFSBK in 2008 and Aileen finally joined in 2012. 

• Happy Birthday Steph P., Mike M. and Chris P. (from yesterday)

New Front Desk Staff and Hours!

CFSBK would like to welcome aboard Tim Jonston, Lindsay Silva and Matt Kattz to our Front Desk staff! Look for these three along with Lisa Fernandez (LF DOOM) and Whitney Hubbard (DubHub) working the expanded desk hours:

Monday through Thursday
5:45-9:15am *new
4:15-9:45pm

Saturday
7:45-2:15pm

Sunday
8:45-2:30pm

The Front Desk staff is here to help you! The FD answers membership and gym questions, check people in, keep the front area and bathrooms clean and hold the fort down. For those of you who have been with us longer than 6 months, what do you think of the relatively new presense of a staffed Front Desk?

Temporary Tattoo Party

Our own Bekka Palmer wants everyone to know about her company’s 2 year anniversary party this week:

Tattly is turning 2 next week! We want to celebrate with you at The Invisible Dog in Brooklyn. On Thursday, July 11 bring your kids between 2 pm and 6 pm to 51 Bergen St for Tattlys, snacks, Looney Louie the clown, and tons of fun.

This party is open to the public, so bring your kids and their friends for a great time!

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Check out this great animation explaining everything you need to know about The Tour de France
On the other side of the sports spectrum… bubble football

Fitness: 3×5 across
Bar speed should be slowing down, but all 15 work reps should still be hit today.

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

Post loads to comments.
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4 Rounds, Not For Time of:
8 1-Arm Dumbbell Push Presses
8 1-Arm OH Reverse Lunge, alternate legs
4 Weighted Chest-to-Bar Chin-Ups

Perform 8 push Presses and then 8 alternating leg Reverse Lunges with the same arm locked out overhead. Let your non-dominant arm dictate the load. Go heavy but prioritize control and postitions.

Nicole Carroll on Ring Push-Up Variations

Beginner Yoga Workshop at CFSBK with Whitney Hubbard

Saturday, July 13

Women’s Wait

In this two-part series, Andréa Maria Cecil explores women in sports and what supporters and critics have to say about the contentious Title IX legislation. In Part 1, Cecil investigates the past, present and future of female athletes. Read it for free in the CrossFit Journal here
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For our female CrossFitters: What have been your experiences with access to athletics and attitudes associated with them through your life?