For Time:
Row 2000m
50 Pistols
30 Hang Power Clean, 225/135

Annie Thorisdottir does this workout in 11:47
Carl Paoli Talks Pistols for this workout

Post time nad Rx to comments.

JBails goes Chest to Bar

Red Hook Track WOD this Saturday

Bummed the gym is closed this weekend? Come on down to Red Hook Track at 11am on Saturday for a track and calisthenic WOD followed by a post workout meal at the trucks. All are invited! Honarary coaches Chopra, Cornish and Cavello will be organizing the event.

Meet the Farmer and Meat Share Raffle, 4.20.13

One of the most important benefits of belonging to a CSA is the opportunity to know your farmer – in person! On Saturday, April 20, Jerry Peele and Christine Harrington from Herondale Farms (providers of our meat, poultry and egg CSAs) will visit CFSBK. Come say hi!

From 8:30-1, they’ll be in the house to answer questions, sell bacon, sausage, hot dogs and eggs, show off a sample 15-lb meat share, and sign folks up on the spot for all of their CSA options. They can even accept your share payments.

Just like last time, they’ll also be selling raffle tickets for a 15-lb share, and at noon they’ll choose a lucky winner to take that meaty goodness home.

Questions? Email Michele at mignyc (at) gmail.com.
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Mikko Salo Does 13.5

21-15-9 Reps for time of:
Overhead Squat 135/95
Chest to Bar Pull-Ups

Barbells come off the floor in this workout.

Post time and Rx to comments.

Coach Noah and Joe get mentally prepped for 13.3

Scheduling Reminder

We’re hosting renound coach Mark Rippetoe this weekend for the Starting Strength Seminar and will be closed on Friday evening and this weekend. If you usually come to one of these times please bank your class(es) and use it in the upcoming week or after. If you’re a 5 time a week athlete you can use up the missed classes at Open Gyms.  Thanks for your understanding!

MCA Day on Degraw Street!

On Saturday May 4th, the Littlefield Performance and Art Space across the street will be hosting a free event to celebrate the life of Beastie Boy Adam “MCA” Yauch. There will be art to check out, music to listen to and some entertainment to pay proper tribute to the musician, rapper, activist and director and Brooklyn native. For more information visit www.facebook.com/mcadaynyc.

What do you think about right before a hard workout or lift?
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That’s Gotta Hurt Chirontraining
A New Endorsement For Fish NYT

Do you love awesome pictures of CFSBKers as much as we do? Well then head on over to Bekka P’s Flickr page to see some more shots like the one above from 13.5

• Last week we linked to this beautiful video of Chad Vaughn Snatching. Check out this follow up where Chad talks about his positions and what he’s thinking while lifting heavy.

The Veggie CSA Deadline is April 15!

Sign up today for the Sol Flower Farm Vegetable CSA, which starts in June. The deadline for registration is April 15. Don’t miss out on this awesome opportunity, and don’t forget you can post to the blog if you’re looking for someone to split a share with. Veggie CSA sign-up details are here. Email Michele with questions: mignyc (at) gmail dot com.

Hold the Date: CFSBK Field Trip to Herondale/Sol Flower, June 30

We’re working with our CSA farmers to plan an awesome trip upstate for any interested CFSBK members. Farm tours, a big picnic, and even farm WODs are all in the works! Save the date: Sunday, June 30.
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CrossFit… What is it??
Strength Training as a Family Affair NYT
“I’m Google” (Keep scrolling down)
Spasm!! Spasm!! Dang It!! Cathletics

For Time:
Run 1000m
30 Handstand Push-Ups
Row 1000m

Modify the Handstand push-ups with either slightly decreased range of motion or Dumbbell Presses.

Post time and Rx to comments.

Scott Panchick crushes 13.5 with a total of 254 Reps. That’s almost 3 sequential Chest to bar Frans!

Thus ends the Open!

We’re 5 for 5 in the 2013 CrossFit Open.  CFSBK is proud of every single athlete that signed themselves up for this year’s competition.  We hope you enjoyed it and got some valuable experiences about your strengths and weaknesses. For many, the workouts were Rx’d beyond what they’ve ever attempted and through the 5 weeks many surprised themselves with what they were capable of when put to task. More competative athletes also gave each workout 100% and put up some incredible numbers. If certain movements or loads were simply impossible at this point in your training career, fret not. Make note of it, train hard and see if you can’t make those weaknesses strengths over the next year.

Ultimately, the Open is a chance for Affiliates and the greater CrossFit community to throwdown together and see where we all stack up. We hope you had fun with it over the last 5 weeks and enjoyed the weekly gut checks.

Results

Below are the top 10 Men and Women CFSBKers from this years Open. To see the full gym leaderboard, click here. As a team, we placed 88th out of 262 in the North East and 944th our of 2,822 world wide!

MEN

Women

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What feedback did you get out of this year’s Open?

12 minutes to practice the Clean and Jerk Complex of:
First Pull to Knees + Hang Clean + Split Jerk

Post loads to comments.
e6/6 compare to 3.23.13
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Open WOD 13.5

Complete as many rounds and reps as possible in 4 minutes of:
100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

To read the full workout description and standards, click here. Don’t forget to submit your scores before 8pm today.

Coach Josh (122 Reps) and Paul D from CFV (140 reps)

• Thank you so much to everyone who came out to either volunteer, compete or spectate yesterday.  The final workout was a huge success and team CFSBK represented extremely well.
• There is no Comp Class today
• Check out CFSBK on CrossFit Holistic’s blog! These guys have a CrossFit affiliate in Sweden and are in the states for a few weeks to learn more about CrossFit in the states. Awesome! (Anyone read Swedish?…)

Police Commissioner’s Brownsville Basketball League

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The Proper Way To Eat A Pig NYT
#Timehacker: How Do You Keep Your Email Inbox Under Control? Greatist

Work up to a heavy triple
No Failing

Post loads to comments.
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30-20-10 Reps for time of:
Burpee Box Jumps, 24″/20″
Kettlebell Swings, 53lb/35lb

Post loads and Rx to comments.

Reminder that we are ONLY running 8 and 9am classes today. Starting at 11:00am we will be hosting some of the city’s best CrossFitters as they take on 13.5 at CFSBK.  All are welcome to cheer on your fellow CFSBKers and remember to wear your black skull and crossbones tee! (BLACK SEA!!!!!)

Deesha on Split Jerk

13.5 Competition and After Party Today

Come for the WOD and stay for the beer (and sausage!). Starting at 11 we’ll be running heats of 13.5 for the invitational until about 12:30. Afterwards everyone is invited to Die Koelner Bierhalle!

Complete as many rounds and reps as possible in 4 minutes of:
100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

To read the full workout description and standards, click here

Traveling to CFSBK?

If you’re coming to CFSBK for the first time, you might consider the following:

Parking: Look for parking on Degraw street and in the avenues and side streets around 4th avenue.  Everything above 4th ave is residential and trickier to find parking in.

Subway: The closest Subway would be taking the R  to “Union Street” or  2 3 4 5 B D N R or Q to Atlantic Ave.  Check us out on Google Maps here

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New meat names mean bye bye, pork chop; hello, ribeye NYT

Coach Mel training, rain or shine!

• Check out CFSBK on facebook, instagram, Flickr and Yelp!
• 6 Time CrossFit Games competitor Chris Spealer gives insights into how he Keeps his head in it with workouts and training.

Group Class Schedule Tomorrow

Reminder that we’ll only be holding 8 and 9am classes tomorrow. We’re hosting the final event in the CrossFit Open Invitational tour with several other gyms. Come by the gym around 10:45 to see some of our kick-ass atheltes go head to head agains the best from other gyms. There is an after party at Die Koelner Bierhalle to which everyone is invited! Come celebrate the end of the 2013 Open with us!
If you’re interesed in judging at the event tomorrow, please contact David(at)CrossFitSouthBrooklyn.com

If you had to stop training and rely soley on participating in a sport for your strength and conditioning (or just physical enjoyment), which one would you choose? (Barbell sports and CrossFit excluded)
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13.5 Strategy and Tips Outlaw CrossFit
TMJ’d, Jaw Mechanics, and Head Aches Mobility WOD
The next thing in soft tissue health… car polishers? ATG
Reasons not to stretch NYT

Fitness: 3×5
Add 5lbs to you previous exposure’s weight. This is your last exposure!

Performance: 90%x2x6
Rest 60-90 secs between sets.

Post loads to comments.
FSQ e6/6 compare to 3.28.13
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8 Rounds with a Partner for time of:
Run 270m
7 Dumbbell Hang Power Snatches, Right Arm
7 Dumbbell Hang Power Snatches, Left Arm

Alternate with rounds with a partner until 8 are completed.

Zach! No Rep! No Rep! No Rep!…

This Weekend

CrossFit Open Invitational This Saturday
This Saturday we will be hosting several gyms and some of their best athletes as they take on Open Workout 13.5. A variety of CFSBKers have been kicking ass and taking names for the last several weeks at boxes all around the city. We’re excited to be hosting the final workout for the 2013 Open season and hope to see a bunch of CFSBKers cheering them on. The heats will start at 11am and the event will probably be about 2 hours long. We still don’t know the workout length so a concrete timeline isn’t set yet.  Afterwards everyone is welcome to Die Koelner Bierhalle where beer and sausage await. Remember, the Open is over, time to Treat Yo Self.

Judges Wanted
We’re looking for some volunteer Judges to help staff the event.  If you’ve got a Level 1 cert please email David(AT)CrossFitSouthBrooklyn.com to sign up. We’ll review judging standards and protocol beforehand.  Thanks!

Group Class Schedule
We’ll be programming 13.5 for this Sunday since we’ll only be offering 2 group classes on Saturday (8 and 9am). If you can’t make it on Sunday morning you can attempt the workout at Open Gym on Friday or Sunday. Just remember to submit your score before 8pm if you do it Sunday night, which you can do it at the front desk.

13.5 Released!

Complete as many rounds and reps as possible in 4 minutes of:
100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

To read the full workout description and standards, click here
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How many pairs of shoes do you own and how many do you actually wear?

Fitness: 3×8 Sets Across
Add 5lbs to last week’s exposure.

Performance: 1RM
Work up to a heavy single. Try to beat last week’s heavy triple.

Post loads to comments.
BP e6/6 compare to 3.27.13
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For Time:
500m Row
40 Double Unders
30 Kettlebell Swings
20 Hand Release Push-Ups
10 Pull-Ups

Post time and Rx to comments.

Josh locks out overhead… (in Bozman’s voice) “that’s a Good Rep.”

Gym Hours Policy Note

The gym will have a new policy that members can start showing up before evening classes up to a half hour before the 4:30pm class starts Monday through Thursday. Members will not be allowed to start training (or even guarentee that the doors will be open) before 4:00pm. Please plan your commutes accordingly. Also a gentle reminder that Friday Open gym starts at 5:30 and ends at 8. Thanks!
-The Management

Meat CSA Pick Up TODAY and Veggie CSA Info

Claim Your Clothes!

Our L&F bin has runneth over. Please check out the following pictures of abandoned clothes, these clothes, this stuff, glove and hats, speciality shoes and of course… waterbottles. Please claim these asap. We’ll be donating them on Friday.

Michael VS. 13.4

This Weekend

CrossFit Open Invitational This Saturday
This Saturday we will be hosting several gyms and some of their best athletes as they take on Open Workout 13.5. A variety of CFSBKers have been kicking ass and taking names for the last several weeks at boxes all around the city. We’re excited to be hosting the final workout for the 2013 Open season and hope to see a bunch of CFSBKers cheering them on. The heats will start at 11am and the event will probably be about 2 hours long. We still don’t know the workout length so a concrete timeline isn’t set yet.  Afterwards everyone is welcome to Die Koelner Bierhalle where beer and sausage await. Remember, the Open is over, time to Treat Yo Self.

Judges Wanted
We’re looking for some volunteer Judges to help staff the event.  If you’ve got a Level 1 cert please email David(AT)CrossFitSouthBrooklyn.com to sign up. We’ll review judging standards and protocol beforehand.  Thanks!

Group Class Schedule
We’ll be programming 13.5 for this Sunday since we’ll only be offering 2 group classes on Saturday (8 and 9am). If you can’t make it on Sunday morning you can attempt the workout at Open Gym on Friday or Sunday. Just remember to submit your score before 8pm if you do it Sunday night, which you can do it at the front desk.
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Crazy Football Street Stunts
Two 90 Year old men race the 100m dash!
Fighting For Greatness: A CrossFit Story