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

Performance: 5/3/1 “3 week“
70%x3, 80%x3, 90%x3+

Post loads to comments.
e2/6
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For Time:
50 Wall Ball Shots 20/14, 10’/9′
50 Kettlebell Swings
50 Burpees
50 Double Unders
Row 50 Calories 
550m Run 

Post time and Rx to comments.

No Pressure, Coach Jess!

Blast From The Past!

Some CFSBK OGs will remember the old typepad website. If you don’t remember the old yellow and blue site, check out what the daily blog used to look like! Thanks to Todd C for finding this!
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Universe Crueler, More Uncaring Place Than Previously Thought

Fitness: 3×5 Across

Performance: 5/3/1 3 week
70%x3, 80%x3, 90%x3+

Or Recovery Squat 70%x3x3

Post loads to comments.
e4/12
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3 Intervals, each for time of:
Run or Row 400m

Rest about a 2:1 ratio.

Post time to comments.
compare to 12.23.12

Danae in a great reciving position on her Dumbbell Split Cleans

• Don’t forget that next week we’ll be hosting Whitney Hubbard for a CFSBK beginner yoga workshop.  Great for people who want to do some recovery post classes or are just yoga-curious.
• Congrats to Bjorn B who won our Spartan Race raffle last week!

Hack It Up

Read “Hack It Up” in the CrossFit Journal which discusses the use of supportive gear in training and competition. They talk about everything from squat suits to belts to kinesio tape.  Do you use any supportive equipment? What have been your experiences with it?

Speaking of the CrossFit Journal, a certain Brooklyn professor is the cover for June’s Collected Articles page
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We’ve just ordered a fleet of “Bowflex Upper Cuts” so we can all get “tore up from the floor up”. You’re welcome.

Today you can come in and do either Thursday’s Snatch/Press programming or Saturday’s Squats and conditioning. Get Stoked!

Ellie Myers LOVES running in the pouring rain… constantly varied!!

General Informed Freestyling

A common theme from Mobility WOD is the idea of “informed freestyling”.  Basically, when you’re mobilizing, instead of remaining static and settling into a singular position, you’re actively moving around trying to loosen up the tissue and hunting for other restricted areas.  I’m a huge fan of total body informed freestyling in response to or as preventative maintenance for general stiffness.  One way to approach this is extensive DROMs, but my bias is towards ground based movement. Ideally this is accompanied by a foam roller, straps and a lacrosse ball.  More often than not, a mobility rx is reactive and targeted towards tissue you know is tight and preventing you from getting into positions you want to achieve.  There’s absolutely nothing wrong with that and probably the way you should spend most of your time stretching out. The problem however, is that sometimes it’s at the expense of a more generalized approach to soft tissue health. 
Lets start with the mindset that general stiffness is not normal and that you can do something about it.  To make an analogy, if you walked around hungry all day, a light would go off in your head to do something about it.  We don’t often listen to our bodies in the same way when our joints feel creaky and muscles feel stiff.  This should be a huge red flag that you need to spend a little more time doing generalized restorative movement.  Here are some quick benefits of a short total body movement session:

• Increased blood flow = Increased nutrient transport and hydration to all your tissues
• Excess metabolites are pushed into the lymph (think of it like “cleaning” an area of excess junk)
• Synovial fluid is pumped into your joint capsules, lubricating them
• With dedicated a breathing strategy and a modest pace, you can increase parasympathetic nervous system activity and decrease anxiety

Okay so how do we do it? Well there’s no one right way to do this and how you’re feeling that day should dictate your session but here are some general guidelines.

1. Set aside some time and space to move.  10-15 minutes should be enough to feel a lot better, I often put on a record and go at least until one side finishes. My preference is before bed since you can attack a whole day’s worth of stiffness and it’s a great way to unwind mentally. In terms of space, I love love LOVE my square36 mat.  Yoga mats provide insufficient area to move around on and I constantly have to reposition myself or the mat. (use the discount code cfbrooklyn36 to get $10 off a S36 mat!).

2. Start low and work high (or vise versa).  Start by doing some D-Dog calve marches, manually rolling your feet around, stretching out your toes, maybe using a LAX ball on your feet. Gradually work upstream spending more time in areas that feel tight.  Use stretches you remember from Group or Active Recovery class, make stuff up, work basic splits, twists, bends and be creative. You’ll undoubtedly find positions that feel great and areas that are tight.  Keep your breathing consistent and deep.

Here are some videos from our buddies at Body Tribe that might give you some more ideas:
Quick Mobility Play
Tav’s Brutal Recess
Staying Loose

3. Pepper in some Foam Rolling, LAX work or band stretches.  You might even start here and then get into the informed freestyling.  If you’re not sure what to do, take an Active Recovery class!

4. End with some deep breathing laying flat on your back, drink some water then go to bed!

Related Videos:
Gil Hedley: Fascia and stretching: The Fuzz Speech
Always Be Mobilizing
Informed Freestyling Always

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How often do you mobilize your tissues?

CFSBK is running special hours for the holiday. We’ll be open from 8:30am-12pm today for Open Gym! There will be no evening classes. Tomorrow’s we’ll have Thursdays WOD or Saturday’s WOD on tap as usual for folks to choose from. Coach David will be there to assist you in your programming choices. Want a floater WOD? HERE YOU GO:

For Time:
Row 1000m
Then, 5 Rounds of:
10 Wall Ball Shots
10 Burpees

CFSBK taking a walk on Herondale/Sol Flower Farm

Beginner Yoga Workshop with Whitney Hubbard

Saturday, July 13

Fitness: 3×5 across
Focus on your bracing strategy as the weight slowly goes up. Be master of your domain.

Performance: 5/3/1 “3 week“
70%x3, 80%x3, 90%x3+

or 70%x3x3

Add 5-10 lbs to your Training Max from last cycle.

Post loads to comments.
e3/12
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For time:
400m Run
15 Deadlifts 225/155
15 Pull Ups or C2B Jumping Pull Ups
400m Run
10 Deadlifts 225/155
10 Pull Ups or C2B Jumping Pull Ups
400m Run
5 Deadlifts 225/155
5 Pull Ups or C2B Jumping Pull Ups

Teresa B working ring handstands

The regular meat and vegetable CSA schedule is in effect for today, Wednesday, July 3. Pickup is from 6-8:30 PM. If you’re taking the 7:30pm class, please claim your share before you take class. Thanks!

Independence Day Schedule

The gym will be open for OPEN GYM tomorrow between 8:30am and 12pm. There are no classes in the evening! Your evening WOD assignment is to be OUTSIDE and see some fireworks!

The CFSBK Rowing Team pulled a collective 42,195 meters in 3:04:08.9 with an average split of 2:10.09.  They were raising funds for the Emergency and Trauma Fund at Boston’s Children’s Hospital, where some victims of the Boston bombing are being treated. If you’d prefer to donate some money over rowing 42K meters, donate here!

• Congrats to our softball team, the CFSBK Calveras who won their game this week 14-2 bringing their overall record to 7 and 2. Their next game is tonight at 6:15 at the Red Hook Ball Fields where they’ll probably be taking on the New York Yankees, right?

Some More Awesome From This Past Month

Todd C Snatched 159lbs
Jake L Front Squatted 340, Benched 320
Keith W Squatted 265 and Deadlifted 292
Coach Fox PRd his CrossFit Total at 1,010 with 355/170/485
Bjorn B made it to class 4xW for 2 weeks in a row!
Ryan J PRd his CrossFit Total at 875 with 325/150/400
Marian L held a plank for 8:20
Laura Mc got her first chin up.. and then 6 more!
Charlie also got her first chin up!
Michele PRd her bench. She didn’t write the number so lets say 400
Isaac PRd his Back Squat at 250
Stella Z PRd her CrossFit Total at 552 with 210/87/255
Emma Lisa reached an assisted banded chin-up volume PR with 5×5
Coach DO PRd his Clean and Jerk at 206

Leaderboard Performances
Joe F ran a half marathon in 1:21:37
Gareth Ran a 5K in 18:26
Dan L performed “Helen” in 7:46
Coach Lady Fox PRd her CrossFit Total at 675 with 260/100/315
Jake L Clean and Jerked 317 and Snatched 265.5
Rickke M performed “Nasty Girls” in 7:59
Serene K Back Squatted 250
Matt K Clean and Jerked 275
Dan H Rowed 500m in 1:22.2
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What did you accomplish in June? What would you like to accomplish in July?

Fitness: 3×5 across
Bar speed should still be quick and pretty consistent. Perfect positions

Performance: 5/3/1 “3 week“
70%x3, 80%x3, 90%x3+

Post loads to comments.
e2/6
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As Many Rounds As Possible In 10 Minutes Of:

Fitness:
30 Overhead or weighted lunges
15 Push-Ups

Ring dips and push-ups are high skill movements which require a tremendous amount of shoulder strength and stability. If you perform one of these versions take your time on them and don’t approach failiure on any reps.

Post rounds completed and Rx to comments.

Brandon and Elyse started training at CFSBK to help get themselves in shape for their wedding. Well, this weekend they made it official in the Hudson Valley. Congratulations to these two great CFSBKers and newly weds!

• Congratulations on an awesome performance by the CFSBK Rowing team who rowed a collective 42,195 meters under the eye of Coach Nick for charity yesterday. More details on their performance and the charity tomorrow.
• Congratulations to Front Desk and CFSBK super star Lisa Fernandez on her recent accomplishment of 2 strict chin-ups! You can see video proof from the CFSBK Instagram account.
• This Thursday we’ll be open for special hours due to the holiday. Come on down anytime for Open Gym between 8:30am and 12pm. While we won’t be running formal classes, we’ll provide programming options for folks who want to stay on cycle and have an optional floater WOD on tap. The gym will be closed at night but your night WOD assignment is to see fireworks OUTSIDE somewhere.

Rebecca’s First CrossFit Competition

Recently Rebecca Carvalho competed in her first CrossFit Competition, “Beaches and Beards” at the gym she frequents while in New Jersey, CrossFit Live Fast. Her and I (David) did one PT session to ramp up for the competition which included some non traditional movements.  Regardless, Rebecca was up for the challenge and gave it her all. Great work! Below is her summary:

“So, I did the competition!  Thank you so much for all the tips and
help with the movements!!  I definitely felt prepared and had a plan
for everything.

I’m pretty pumped. My goals were to get outside my comfort zone and to
give 110% for each WOD/keep moving.  Goals = accomplished.  And it was
a lot of fun.

Just showing up got me out of my comfort zone!

First workout: this was the 1000m row with erg elevated 20” (blind —
couldn’t look at your monitor but got notification at every 250m), 22
box step-ups on 20” box, hand release push-ups from your knees.

I made it through 46 push-ups on this, which I felt was pretty good. I
didn’t fall off the erg, which was also good.  I was just really proud
that I never stopped moving and that I think I “sprinted” the last
250m.

Second workout: 21-15-9, 40# stone over shoulder/ring rows.

I finished this is 6:40.  I was a good student in the sense that my
set-up was good for the stone over shoulder.  But I was definitely
throwing the stone instead of dropping it, since I was chasing it all
over the place.  But, oh well!

Third workout: one-arm dumbbell snatch ladder.

I was able to do the 45# dumbbell but just couldn’t get the 50#
despite a few efforts.  Considering how tired my legs are right now, I
am sure that was part of it.  But I thought my other reps were quick
and crisp and set-up correctly.  Happy that I was able to perform
relatively well in the moment when the pressure was on.  A bit bummed
I didn’t get the 50#, since I had 50# with the barbell when we
practiced.  But such is life.

I wore a CFSBK shirt and a few people had seen the gym or other CFSBK
folks at competitions (something in Hoboken) and as always had really
positive things to say about the gym and the people.  I’m always proud
to be part of CFSBK — it’s a really special place.  All of us members
know how special it is, but it’s amazing how many other people know
how special it is as well.

Thanks again.

Best,
Rebecca”
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This is badass: “To The Pain” Free CrossFit Journal Article
See also: 21 on 21 USA vs Russia youtube

Fitness: 1×5 across
Leave room to go up over the next 6 weeks

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

Add 5-10 lbs to your Training Max from last cycle.

Post loads to comments.
e1/6
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For Time:
400 Meter Run
20 Toes to Bars
20 Burpees
20 Overhead Squats, 95/65
20 Burpees
20 Toes to Bars
400 Meter Run

Post time and Rx to comments.

Coaches Melo and Lady Fox take a capri sun break

CFSBK Rowathalon Today!

SBK is sending a team of eight to compete tpday at a rowathon at Reebok CrossFit Fifth Avenue to support the Emergency and Trauma Fund at Boston’s Children’s Hospital, where some victims of the Boston bombing were treated. “Rowathon” – sounds fun, right? That’s 42,195m of pure joy on the erg. Each athlete will row 5000m consecutively, and then roll over into a pool of her sweat to make way for the next victim. And all the action will be projected on a virtual river on a big screen! So come and cheer on our rowers – doors open at 8:30AM – and please donate to this cause here

Mike Creamer, a coach at Reebok CrossFit Fifth Avenue, is the organizer of the event. Be sure to list CFSBK as your affliate.

Adele Myers
Aaron Soules

Good Luck Team CFSBK!
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How To Get Better At Rowing CrossFit Rowing

Fitness: 3×5 across
Leave room to go up over the next 6 weeks

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

or 70%x3x3

Add 5-10 lbs to your Training Max from last cycle.

Post loads to comments.
e2/12
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4 Rounds For Max Reps of:
1:00 Max Reps Games Standard Box Jumps 24″/20″
1:00 Max Reps Kettlebell Swings 24kg/20kg
1:00 Rest

Post total reps and Rx to comments.

Cliff on Dumbbell Thrusters

Dumbbell Thrusters

The Thruster is a common CrossFit exercise that requires you to squat below parallel with a load on your shoulders then thrust it overhead in one fluid movement. It’s commonly used as a potent conditioning tool and less commonly used as a strength developer. While more total weight can be moved with a barbell, mobility limitations can make it very uncomfortable for many people to rack the barbell on their shoulders.  If you have a really hard time keeping your elbows up as you descend and find the movement stressful on your wrists, Dumbbell Thrusters are probably going to be your best bet.  Dumbbells also require more shoulder stability and are excellent at developing muscle symmetry and stability. 
A common issue with dumbbell thrusters is that as you fatigue your weaker side may begin to collapse inwards at the rack position or fail to lock out overhead. Often the dumbbell will begin to drop toward your chest during the ascent and then barely make it to lock out.  This is a clear indication that you’ve got underdeveloped external rotators in your shoulder.  To get through the workout, you’ll have to either slow down significantly or reduce the weight of your dumbbells.  Trying to gut through a collapsing rack support is ill advised as it could put excessive stress on the soft tissue in and around your shoulder. When working with dumbbells, take the time to go through your bracing strategy, get active in your lats, shoulders and grip and WORK to keep the dumbbells exactly where you want them to be. 

Dumbbells tell no lies.
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Do you hate/love or are indifferent towards Dumbbell work?
Miranda Oldroyd Does a Dumbbell Thruster/GHD WOD

Family AR Time with Kate and Baxter

• Best of luck to Kenji Summers who will be moving out to Powder Mountain in Eden, Utah. Kenji will be living in the Summit Community with other young and forward thing entrepreneurs to help accelerate his Passport Project buisness as well as participating in community development at Summit. Awesome!
• Happy Birthday, Jason M!

CSA Recipes!

Not sure what to do with your most recent haul from Sol Flower Farm? Check out Michele K’s recipe and food blog, The Daily Paleo

CFSBK Rowathalon

SBK is sending a team of eight to compete this Sunday at a rowathon at Reebok CrossFit Fifth Avenue to support the Emergency and Trauma Fund at Boston’s Children’s Hospital, where some victims of the Boston bombing were treated. “Rowathon” – sounds fun, right? That’s 42,195m of pure joy on the erg. Each athlete will row 5000m consecutively, and then roll over into a pool of her sweat to make way for the next victim. And all the action will be projected on a virtual river on a big screen! So come and cheer on our rowers – doors open at 8:30AM – and please donate to this cause here
Mike Creamer, a coach at Reebok CrossFit Fifth Avenue, is the organizer of the event. Be sure to list CFSBK as your affliate.

Adele Myers

*Monte suffered a knee injury playing soccer and had to pull out of this event. (Get well soon, Monte!). If you’re interested in jumping in please contact Nick(AT)CrossFitSouthBrooklyn.com. We need folks asap and could use a rower under 165lbs if possible.
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Scientists Unlock Mystery in Evolution of Pitchers NYT