This Saturday from 9 a.m. to 9 p.m., Matt Katz and I completed the GoRuck Challenge. We worked as a team with 40 other people to complete Special Forces-based drills, fitness challenges, dips in the East River and treks around the city — all with about 50 pounds of bricks on their back. Brotastic!! -Dave Fung

Avi’s Testimonial

Skills Class: The Kipping Pull-Up

Noah’s Kipping Pull-up workshop will be Sunday, June 16th at 5pm

Kipping pull-up require a significant amount of integrity in the shoulder girdle and as such this class requires a buy in of  1+ Strict Pull-Up (women) or 3 Strict Pull-Ups (men).  The class will be a $15 drop-in and space is limited to 8 participants.  Email Noah(AT)crossfitsouthbrooklyn.com to sign up, make sure to mention your max number of dead hang pull-up and issues you’ve had learning/perfecting the kip so he can better prepare to get you swinging smoothly.

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Lingua Fran-ca CrossFit
How To Do A Perfect Handstand

For Time:
Run 800m
30 Burpees
Run 550m 
20 Burpees
Run 400m
10 Burpees

Run hard and fast, chip away at the burpees without taking any long rests.

Post time to comments.

Thanks to everyone who particpated in and volunteered at the LGBT WOD yesterday!

• Front Desk Maven Lisa F took a bunch of shots at the Total yesterday. Check out our Flickr page to see them!

Zen and the Art of Crush Week!

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 into the “now”.  At 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 your 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!
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MLB Unsure Why It Ever Agreed To Hold League-Wide ‘Teeny Tiny Boy Shorts Day’
Weightlifting Tips – Staying Back on the Snatch California Strength
Mark Bell Discusses Rippetoes Squat Style
CrossFit WOD 100623 Demo with Miranda Oldroyd

Back Squat 1-1-1
Press 1-1-1
Deadlift 1-1-1

This is a CrossFit style powerlifting meet in which you have three attempts to find a 1 rep max in each lift listed. Your CrossFit Total is the sum the highest successful lift in each section. For a detailed explanation on the event and standards for each movement, please read Mark Rippetoe’s CFT overview here.  To see how you rank, check out these strength standards.

Don’t forget to show up during your scheduled sessions. If you haven’t registered yet, there are plenty of spots left in the 8:00 and 12:30 slots.

Post loads to comments.
Compare to 12.11.11

Coach Laurel and Max

CFSBK LGBT WOD Today!

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After Stonewall

3 Rounds For Time of:
Run 400m
21 Kettlebell Swings 24k/16k
12 Kipping Pull-Ups

Post time and Rx to comments.
compare to 10.13.12

Cassie Xu getting her front rack position ready during standardized warm-ups

• Don’t forget to sign up for your CrossFit Total session tomorrow on the google doc. Also, please read yesterday’s post about what the Total is and what to expect.
• Happy Baby shower to Malcolm and Coach Laurel! They’ll be celebrating the upcoming birth of their first child at the gym this afternoon!
• Due to the LGBT WOD, we will not be hosting Teaser Class tomorrow.

Nike Casting Call

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“OPT” does the first recorded sub 7 minute men’s “Helen” in 2008
The Psychology of Motivation Explained (in under 300 words) PSYBLOG
John Merritt Can Carve Almost Anything Out of a Single Piece of Wood Colossal

Serene and I took some time away from our feminist philosophy conference & did a pretty difficult Snatch WOD at CrossFit Bergen. CFSBK was a famous gym to one of the coaches who’s coming to NY in July & will definitely attend a class. Here’s a funny photo of us. – Danae

• Happy Belated Birthday Ellie June Myers!
• Coach Nick is looking for a male rower under 165lbs who would be interested in particpating on team CFSBK for Reebok CrossFit 5th Avenues Row For Boston fundraiser. Please email Nick(AT)CrossFitSouthBrooklyn.com if you’re interested.

CrossFit Total Details

This Sunday we’ll be running four CrossFit Total sessions. Each session will be 90 minutes long to accomodate the warm-up and lifting time. To familiarize yourself with the event, please read Mark Rippetoe’s official write up on the CrossFit Total here.

Schedule
We’ll be running 90 minute sessions at 8:00am, 9:30am, 11:00am and 12:30pm. Please sign up for a session on this google doc so that we can distribute athletes evenly throughout.  If you can’t make the Total on Sunday, you can make it up at open gym on Friday or Sunday. We will NOT be allowing people to Total on Tuesday or any other Group Class times.

What to Expect
You’re expected to get there early and do a DIY warm-up and movement prep. The actual 90 minute session will look like this:

• Intro (what is a CFT, movement standards demo, and spotting): 10min
• Squat 1-1-1: 35min
• Press 1-1-1: 20min
• Deadlift 1-1-1: 20min

Ring Strength Class

Join guest Gymnastics Coach Ken H. as he takes you through 4 weeks of gymnastics strength training with an emphasis on developing a rudimentary ring routine and Crossfit strength movements.  Each class will include a proper warm-up, stretching and then use both isometric and dynamic strength exercises to develop: core strength while learning transitions on the rings, levers, muscle-ups and planches.  Students will also have strength and flexibility assignments to do on the outside of class. 

Ring Strength Class Dates and Times:
Saturdays from 2:00pm – 3:00pm
6/8, 6/15, 6/22, 6/29

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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Preparing to 1RM Chris Fox
Getting Ready to Squat Margie Lempert
Heavy: A Response Margie Lempert
Dude, Where’s My 1RM? Jeremy Fisher

Fitness: 75%x5x2
(75% of last week’s working weight)

Performance: 40%x5, 50%x5, 60%x5

Power Clean

2 reps EMOTM for 10 minutes
Perform 2 reps OTM at 80-90% of heaviest load used (successfully) this cycle.

Post loads to comments.
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For Time:
100 Sit-Ups

Jay Reingold Gets his Murph On

Happy Birthday to the “Swan”, Ellie June Myers!!

New Equipment Ordered

2 new Indy Squat stands
More HG Snap Collars
Red Voodoo Bands
MobilityWOD Gemini Roller
2 more Trigger Point Grid Rollers
3 new 20″ plyo boxes
Magic Carpet Sled + Attachments
MobilityWOD Posters

Tough Titsday Powerlifting Meet IV

To the ladies of CFSBK:
We are hosting our fourth 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: SBK women who have been attending group classes for at least 3 months

How much: $25 Includes participation
Bonus: Celebrate post meet with your fellow lifters and friends. Drinks on us!
25 spots available. Registration deadline is July 7, 2013. 
Register Here!

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.

There will be 4 weight classes:
Pixies: Under 125
Ladies: 126-140
Dames: 141-155
Broads: Over 156
In the event of a tie, lowest weight wins.
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Third Place CrossFit Games
Broflex, Dan Bailey Is Ready CrossFit Games

Fitness: 75%x5x2
(75% of last week’s working weight)

Performance: 40%x5, 50%x5, 60%x5

Post loads to comments.
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In teams of 3 with one partner working at a time. row as many meters as possible in 20 minutes. Use one C2. No partner can row more than 500m at a time.

Post total meters to comments.

The Mobility Cert Participants

MEAT, VEG and EGG CSA PICKUP is TODAY!

Kelly Starrett talking 1st rib and cervical spine mechanics during the CFSBK Coaches private seminar yesterday

• Farewell to Jennifer Nelson who had her last class at CFSBK yesterday before moving out of state. You’ll be missed, “Jenny”!
• Happy belated birthdays to Whitney Hubbard and Kiki Proctor!

Radhika Vaz Performing at CFSBK!

You may have seen Radhika Vaz around; she tends to hang about the lifting platforms but is occasionally known to stray. The people who have suffered her most are members of Coach Fishers strength intensive program, she clings to that class like her life depends on it and we hear that she will not shut up between lifts.
And so we have decided to give her an opportunity to speak uninterrupted for just one hour on JUNE 15 @ 8PM when she will perform her one-woman comedy show for CFSBK members and friends.
Radhika’s show has sold out shows in New York, LA, and several Indian cities that white people have not heard of. Except for Dave Turnbull who has heard of everything.

Unladylike: The Pitfalls of propriety.
Some women just don’t have the heart, mind or body to be a lady. Presenting one woman’s struggle to achieve propriety from adolescence to about now.

Written and performed by Radhika Vaz, directed and developed by Brock Savage.

“…the Indian Wanda Sykes…” The Huffington Post.
“Vaz looks like an angel but is a rebel in disguise.” Time Out Mumbai.

For tickets. $10 per ticket at the door or online here.

All proceeds benefit Women’s Education Project so they may continue to develop resource centers for young women from the poorest families in India to succeed in higher education.

Just so you know $250 sends one woman to college for a year. That means just TWO tickets pay for ONE full month of school. It also means you will have fans in India. For more information email radhikavaz(AT)gmail.com OR cfsbkinfo(AT)gmail.com

MEAT, VEG and EGG CSA PICKUP TOMORROW!

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Women’s event 7 (Rope Climb, Squat Clean) at the 2013 North Central Regional featuring Elizabeth Akinwale
CrossFit becoming the Next Great Spectator Sport Forbes
Setting Records in Big Sky: Froning and Bailey

Fitness: Heavy 5
Work up to a heavy set of 5. This should be about 5-15lbs heavier than last week.

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

Press

Fitness: 75%x5x2
(75% of last week’s working weight)

Performance: 40%x5, 50%x5, 60%x5

Post loads to comments.
DL e6/6, Press Deload
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For Time:
Run 400m
Then, 10-9-8-7-6-5-4-3-2-1 reps of:
Kettlebell Swing
Push Up
then, Run 400m

Post time and Rx to comments.

Congratulations to Coaches Jeremy and Margie On Their Engagement!

CFSBK LGBT WOD Details

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Why Do We Drive On The Right?

Morning and afternoon classes are cancelled today while we host Kelly Starrett and his Movement and Mobility Trainer Course. Open Gym is on as usual from 6-8pm

About The Course

The Crossfit Movement and Mobility trainer course is a hands on, movement theory based workshop where coaches and athletes will be exposed to the principles of Kelly Starrett’s Movement and Mobility Method of resolving pain, preventing injury, and optimizing athletic performance.

Performance is what drives the human animal, but the human animal can be brought to an abrupt halt by dysfunctional movement patters and underlying restrictions in mobility. Oftentimes, the factors that impede performance are invisible to not only the untrained eye, but also the majority of athletes and coaches. This course exposes attendees to a Starrett’s systematic approach to make the invisible visible. This course illuminates common movement errors that can cause injury and rob you of speed, power, endurance, and strength. Whether you are a professional athlete, a weekend warrior, or simply someone wanting to live healthy and free from restrictions, this course will teach you how to maintain your body and harness your genetic potential.

Learn How To:

• Prevent and rehabilitate common athletic injuries
• Overhaul your movement habits and efficiently your body’s most effective physiology
• Quickly identify, diagnose, and fix inefficient movement patterns
• Problem solve for pain and dysfunction
• Fix poor mechanics that rob power, bleed force, and dump torque
• Unlock reservoirs of athletic capacity you didn’t know you had
• Identify and fix poor movement patterns in children
• Develop strategies that restore function to your joints and tissues
• Develop effective individual and group mobility programming

CFSBK Spartan Pose Off

Strength Cycle Sign Ups

There are still spots left in all of Coach Jeremy’s upcoming Strength Cycles! These cycles start this week so if you’ve been on the strength ledge… time to jump!
To learn more about the Strength Cycle please click here.

A Cycle–Novice Cycle 
Jun 3rd – July 19th
Monday, Wednesday at 7pm, Friday at 6pm
Register Here!

Monday and Wednesday at 6pm
Register Here!