CrossFit South Brooklyn

Established 2007

Hang Snatch

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12 minutes to work on Hang Snatch Technique. Make it a full squat if you have the ability to receive in the bottom. Either way, commit to your receiving position today and don’t rush out of poor positions.

Post loads to comments.
Snatch e6/6
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10 Rounds of:
3 Burpees
10 Yard Heavy Farmer Carry

Go heavy and move quickly.

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Marian L Gets Over The Bar

  • There is No Teaser Class today
  • Attention CSA Participants: New recipes for this month’s haul over at The Daily Paleo

“I Just Wanna Deadlift”

By Dr. Mike

It wasn’t an easy day for my coach.  The conversation went something

like this.

“I wanna deadlift.”

“Well, we need to work on your overhead organization and positioning.”

“But, I just wanna deadlift!”

“We need to do some overall conditioning and work on core stability as a priority.”

“But, … !”

“Its not in today’s rotation of exercises.”

“But, … !!”

Frustration building, he responded:  “Too many deadlifts will make your … ears fall off.”

“But, … !!!  Goddamn it!”

“I think we are having a communication problem today. Later for you. And the deadlift.”

“Yeah? Well, when is “later” going to happen…?  Because I just loooove to deadlift…”

“ITS NOT GOING TO HAPPEN TODAY!!!  GOT IT?”

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Deadlift Technique: How To Take The Tension Out Of The Bar Eric Cressey
First Pull-Ups, Then Combat, Marine’s Say NYT
Weight Loss vs. Fat Loss Tony Gentlecore

Low Bar Back Squats

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Fitness: 3×5 Across
Add 2-5lbs from last week’s exposure.

Performance: Attempt a New 1RM
Potential attempts: 90%x1, 95%x1, 100%x1, 100%+x1, ???x1
Rest 2 minutes between the first 2 attempts, 3-5 as needed for the rest. Cut out the 95% set if you’re feeling great.

Post loads to comments.
BSQ e6/6
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3 Rounds for max reps of:
1:00 Double Unders
1:00 Box Jumps
1:00 Rest

Post points per movement and Rx to comments

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Kim Z Gets Ready to 1RM

Classes are on as Normally Scheduled

Woo hoo! Come on down to the gym and get your squat on. Please leave your snow boots up by the front of the gym to avoid a bunch of snow being tracked into the main training floor.

There is No Active Recovery today
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The Kipping Handstand Push-Up
2012 CrossFit Games – Medball-Handstand Push-up: Women, Heat 3
Think snow is bad? At least it’s not RAINING SPIDERS

Rest Day

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2013 CFSBK Open Team

Our numbers are growing and Team CFSBK now has 62 competitors registered for the 2013 CrossFit Open.  We’d like to welcome everyone aboard and thank them for representing the old skull and bones. This season will without a doubt be our most memorable to date. If you’re on the fence about joining, read the information below to see if it’s right for you. All are welcome to join. Post any additional questions to comments.

See the current team roster
If you’re signed up for the Open, please upload a picture of yourself so your teammates know who you are. Surely you’ve got one picture that can top the picture of Pukie.

What is the CrossFit Open?

The Open is the first phase of the competitive CrossFit season.  This is a worldwide competition in which one workout is posted every week for 5 weeks (March 6 to April 3) to find some of the fittest folks out there. The workouts are intentionally designed to be a little more inclusive than even the average CrossFit workout to maximise participation. That being said, you’ll need some basic competency in the most common exercises. To see what last year’s workouts looked like, click here. Folks will have an opportunity to complete the workout every Saturday as well as some Open Gym hours at the gym. At the end you’ll see how you rank against the gym, your region and the world. Last  year nearly 70,000 people from 73 countries participated in the Open, this year proves to be even bigger.

Sign up today!

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Herschel understands the importance of Rest Days

Happy birthday to David T and Charlie!

Blizzard Advisory

Open Gym will take place as scheduled this evening!

Stay tuned to the blog for any other schedule changes this weekend.  Stay safe, everyone!

This weekend

There is No Teaser, Comp Class or Active Recovery while David attends an Olympic weightlifting seminar in Long Island City.

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You’re snowed in! Pick one movie, one board game and one more activity to pass the time..

Push Press

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Fitness: 3×5 Work Sets Across
Add 5lbs to last weeks Push Presses.

Performance: Work up to a heavy single on the Push Press
Take three attempts to establish a new 1RM

Post loads to comments.
PP e6/6
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5 Unbroken Rounds of:
10 Kettlebell Swings
10 H2H KB Swings
10 Goblet Reverse Lunges
10 Kettlebell Swings

Rest as needed between sets and go heavy as possible

Post loads to comments.

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Nancy about to lockout a press

Happy Birthday, KH!
Happy belated Birthday, Liese M!

Blizzard Schedule Update:

Since the snowfall is expected to start tomorrow morning and not get heavy until late afternoon on Friday expect AM and afternoon classes to be on. As of now we’re operating on a normal schedule but check the blog for any cancellations. If things get really bad and we need to cancel OG I’ll post something on the blog by 4:30pm on Friday.

Thanks

Fight Gone Bad Fundraiser Follw Up

Last fall, for our annual Fight Gone Bad event we picked the Brooklyn Community Foundation to be our charity, so that teams’ fundraising would have a local impact by supporting Brooklyn’s hardworking nonprofit community. After Hurricane Sandy, when the Brooklyn Community Foundation quickly organized the Brooklyn Recovery Fund, it was clear to us that the nearly $50,000 we raised through Fight Gone Bad should back the work local nonprofits were doing in storm-devastated Red Hook, Coney Island, and beyond.

To date, the Brooklyn Recovery Fund has distributed more than $650,000 in emergency relief grants to food pantries, local churches, and community-based organizations on the ground here in Brooklyn. But the Brooklyn Recovery Fund isn’t done yet. They’re now focusing on costly emerging longer-term needs, especially related to rebuilding homes and businesses – as well as investing in neighborhood coalitions that can create greater resiliency in their communities and be better prepared for the future.

See where the money you raised went and view a summary of the Brooklyn Recovery Fund’s activities here. And keep up your support for the Brooklyn Community Foundation by checking out their “Brooklyn Love” aparty on February 21st in Crown Heights! Details and tickets at BROOKLYN LOVE

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Is CrossFit Saving Olympic Weightlifting? Manimals Guide

Front Squat

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Fitness: 3×5 Work Sets Across
Add 5lbs from last week’s exposure.

Performance: Work up to a heavy single on the Front Squat
Work up to a new 1RM in 3 attempts or less. (5 warm up sets, 3 work sets)

Post loads to comments.
FSQ e5/6
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Partner Workout

AMRAP 12 Minutes:
20 Calorie Row
20 Wall Ball Shots 20lb,10′ / 14lb,9′

Work in teams of 2 with one partner working at a time. Go hard on the Row and try to get your Wall Ball Shots unbroken each round.

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Stella Z mid Sit-Up

CSA Pick Up Tonight

Another 900lbs of organic and humanely raised meat from Herondale Farm will be available for pick up this evening from 6-8pm. If you’ve got any issues picking up your share please contact Michele at mignyc (AT) gmail.com.

Massage at CFSBK

Inka has been part of the SBK community for nearly two years. As an athlete, bodyworker, and regular to crossfit workouts, she understands first hand repetitive movement patterns and the stress they can put on the body. This familiarity allowed her to learn a wide variety of treatment techniques to help prevent overuse injuries. She strongly believes that the mind and the body are connected and that regular exercise and bodywork is a key component to maintaining one’s health.  

Inka is offering sports massage geared towards breaking down adhesions, relieving trigger points, unadhering myofascial restrictions, and increasing range of motion. Techniques include Myofascial Release and Trigger Point Therapy. 

Myofascial Release is a soft tissue therapy administered to relieve pain, balance the body and improve range of motion. The fascia is manipulated to allow connective tissue fibers to reorganize in a more flexible, functional manner.
Trigger Point Therapy addresses painful, weak points that can surface in any number of myofascial structures including skin, muscles, ligaments, tendons, joint capsules and scar tissue. Trigger point activation has a variety of causes, including chronic or acute muscle overload, direct trauma to the area, disease, psychological distress via systemic inflammation, infection, homeostatic imbalance and radiculopathy. Their release allows the body to heal, restores range of motion, and relieves pain.
Inka will be at CrossFit on Sundays from 10am-2pm, and Sunday evening during open gym from 6pm-8pm. She also takes appointments in her home office in Boerum hill during the week in case you can’t make it to the gym on Sunday.
Pricing
30 minute sessions: $60
Package of 2 (or 1 hour):  $100
To set up an appointment you can email her directly at inka.hodes (AT) gmail.com
For more info on her treatments and background you can go to inkahodes.com.

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The Old Show with Jon North

Rest Day

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Janelle R overhead at Hail To The Queen!

Happy Birthday, Charlotte K!

  • Big thanks to Bekka P who took some awesome pictures at the event this weekend which can be found here.
  • There is no Active Recovery, Teaser Class or Comp Class this upcoming weekend as David will be at an Olympic Weightlfting Seminar in Long Island City
  • CFSBK’s CrossFit Open team is currently 46 strong!  Are you on the fence about signing up? Check out why these people have signed up.
  • We’re kindly asking our members to try and avoid parking in the spot right in front of the gym. We’ve got a handful of coaches who drive to work and having that spot can be a huge lifesaver for us finding parking everyday. Thanks!!

DIY Cool Downs

We pack as much Strength and Conditioning into our Group Classes as possible.  A basic template for what a class looks like is something like this:

DROMS
Couplet or Triplet Warm-Up
Some Targeted Stretching
Barbell Strength Work
Conditioning or Assistance Work

or Like this

DROMS/Names
Soft Tissue Work (Foam Roll/Lax ball)
Barbell or Movement Review/Warm-Up
Longer Conditioning

What’s missing?  Well, it’s the oft overlooked cool down.  We’ve done a pretty good job of doing away with allowing people to remain sprawled out on the ground after workouts but something we need be better at is getting you guys doing DIY cool downs.  By finishing a hard effort (the workout) with a medium to long cool down, you flush out the metabolites in your blood stream with oxygen rich blood. What that means for you is quicker recovery time, less soreness and helps shift your central nervous system back into a normal state.

Here are some ideas to get you started:

5-10 minute Row at 20-22 s/m
You could just as easily row for a set distance like 500m, 750m or 1000m but using a time stamp ensures you’ll be on the erg for enough time to get your blood flowing and actually settle into your cool down. Focus on technique at minimal intensity.  You should be able to have a conversation with the person next to you about how awesome cooling down is.

2+ Easy Laps Around The Block
Roughly 2/3 of a mile, don’t be afraid of that third lap if you’re up for it.  Again, this should be very light and easy, the basic test is that you should be able to hold a conversation during it. You can also focus on a soft landing and upper body mechanics. My recommendation would be to also add in some upper body DROMs in at the end of this.

DROMS + Informed Freestyling then Foam Roll
Similar to the DROMS we do at the beginning of most classes.  When I do these on my own, I like to count our the reps in my head. Usually 10-15 reps each side makes for a thorough cool down. Remember that since this can be less vigorous than the other modalities you’ll have so spend enough time moving to get the benefit. Check a clock and intend on 10 minutes of cooling down. You can go through Greg A’s warm-up DROMS and then some light calisthenics like squats, sit-ups, jumping rope or dynamic mat based movement like downward dogs to hip mobs etc. Finish off with some foam rolling on the the primary muscle groups you just worked.

Remember, none of these are a second workout or should in any way be described as “hard”. You might mentally feel like they’re hard since you just want to peel your shirt off and walk home, but really they’re not and you’ll get back to “normal” much quicker this way.  Also- in terms of length, the above cool downs are all about 10 minutes, which isn’t set in stone.  If you ask coach Nick, he’ll tell you that the cool down should be twice as long as the workout, if you’ve got the time, go for it, otherwise do at least 10 minutes.

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Adaptation Error: No Cool Down MobilityWOD

Sumo or Conventional Deadlift

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Fitness: 3×3
More heavy triples this week. Add 5-10 lbs to last week.

Performance: 9×2 Dynamic Effort 55% (plus bands) x 2 reps every 30 seconds for 4 minutes
Focus on moving the bar fast, and being aggressive at the hips and quads with a tight finish position, no soft knees or hips. Dead start, no touch and go.

1RM Chart
250-325 Red Band
325-400 Blue Band
400+ Green Band

Post loads to comments.
DL e5/6
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5 Rounds For Time of:
12 Kettlebell Swings 32kg/24kg
20 Anchored Sit-Ups

Post time and Rx to comments.

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An Opportunity to state how you’d like to finish the month.

Happy Birthday, Jay R!

Will Power!!!

How is the LFPB Challenge going for you? Are you still forging strong or are the changes you committed to at the start of all this beginning to dwindle away? This write up is for those of you in the latter camp that might be getting frustrated with yourselves and losing motivation to follow through with your initial goals.  I hope this can help put some things into perspective for you and hopefully give you some tools to reclaim positive behaviors.

Will power is an expendable resource. Instead get good at compromising.
The beginning of the year is a perfect storm for starting a change process. It seems like everyone around you and all you hear about is how people are starting resolutions and making positive changes to their lifestyle.  Asking for no bread at dinner, getting up early and making breakfast before taking that 6am WOD class all seem so natural, why haven’t you always been doing this!? But, as time goes by those habits might seem more like huge emotional drains versus staying up late, waking up at 8am then getting a bagel and coffee before taking the subway straight to work.

Lets break down why this switch might happen:

1. You’re focusing on the things you can’t have or do instead of finding compromise behaviors to replace them.

NOT doing something can be challenging, especially if you’ve racked up a good 20 years of doing things a certain way.  If there is a behavior that you’re really struggling with, analyze it and see if you can’t find a compromise behavior. For example, after a long day at the gym, I’m usually pretty wiped and want nothing more than to go home and eat a burrito and diet coke. For whatever reason, that seems very emotionally satisfying to me and depriving myself of that behavior can feel more like self punishment than a positive change. After analyzing that behavior, I know that my ability to make myself anything after a long day is basically out of the question. I want to order something savory and enjoy what  feels like junk food.  My compromise was instead to order a lemon chicken dish with a side of fries from another local restaurant and down it with seltzer.  While I know the fries aren’t very good for me, overall the meal corresponds with my long term goals better than the processed burrito ingredients and artificially sweetened diet coke. I feel like I’ve had something emotionally satisfying and I don’t feel like I’ve totally derailed myself which motivates me to continue on the track I set up for myself at the start. For some people, a complete dismissal of their goals can lead to a very slippery slope of behavior regression. One “harmless” night of burritos and diet coke can lead to a crappy breakfast, a shitty lunch and then an even worse dinner the next day. You’ve “Fallen off the boat” after one meal and start sinking fast. Does that sound familiar?
Instead, find your compromise. Tt may not be 100% perfect, but taking the time and intention to modify even slightly for the better can have a dramatic positive psychological affect. You still feel like you’re in control and making the next meal awesome becomes that much easier.

Think about some of the hardest things you feel like you’re giving up and see if you can’t list some compromises. Remember, they may not be perfect, but they’re still moving you in the right general direction versus making a complete U-turn.

2. You need to understand where your motivation is at right now and how to adapt.

The following three headers are components of motivation. By breaking down

Willing
Do these changes still seem important to you? Do you believe that eating whole foods, getting plenty of sleep and taking the time to do some A/R is valuable?
If you answered yes, then great! You can move on.
If you answered no or are on the fence it might be time to do some research as to why we advocate these changes. You’ve got to start from a place of believing that what you’re trying to do is worthwhile before taking the plunge.  Maybe you read a book about Paleo nutrition or talk to someone who’s gone through it and found positive changes. Think about how you’d feel/look and perform by NOT making these changes.

Able
Sometimes people feel willing but not able to make change. They lack the confidence in themselves to take the plunge. You might say to yourself, “There’s no way I can cut out my favorite sweets. I love them too much, I’m simply not able to make these changes”.  If this is you, then there are two avenues this can lead to:

Denial and Rationalization:
You start being defensive and make internal arguments not only for why you Can’t do these things, but why you shouldn’t. “I guess I’m not in THAT bad of shape.. my brother is way worse than me”, “I didn’t want this anyway, those paleo people are freaks”, “I’m FINE.”

or

Find Discrepancy and Compromises:
You have to believe that you’re able to make these changes. If you haven’t been successful in a particular behavior, modify it to make it easier for yourself.  “Okay, I won’t do A/R for 20 minutes everyday, but I can stay at the gym late for 20 minutes the 2 days per week that I go and foam roll” (Awesome!) You can also look to find discrepancy in the positive direction “5 Years ago I was 20lbs lighter, what happened? I’m not on the trajectory I want to be on and I need to start changing that” Try to amplify where are you now versus where you want to be.
Again, if you don’t feel confident that you can make a particular change, “scale” it do something you’re 100% capable of doing. It might not be the fast track to becoming the next Annie Sakamoto but it is the direction towards becoming a better you.

Ready
Okay, maybe you believe that these behaviors are positive and that you have the capacity to change.. it’s just that.. they’re not on the top of your list anymore. The holy mantra for someone lacking in this department is “I’ll start tomorrow”. In that statement they’ve professed the belief in the importance (willing) of change as well as the stated confidence (able) that they can make these changes…. just.. you know… not right now.
In this case, it’s not necessarily that you lack motivation.. it’s that you’re currently motivated to not start (or re-start) the change process. Here is where little steps become important. Maybe you commit to your next meal being on point, or going to bed early tonight, or going grocery shopping this afternoon. The key is to not get wound up in all the planning and analysis that seems to block your change. Just do something easy and positive as soon as possible. After that, pick something else to do. Don’t become paralyzed, it’s not that complicated, you know what is good and bad for you. Make the NEXT behavior you do the right one. Even if you haven’t updated your points or purchased that slow cooker… It’s better to start at your next action as a positive than waiting until you’ve planned the next 5 years of behavior change before starting. It might make it easier to casually mention your intentions to someone. “Honey just so you know I’ll be at the gym tomorrow evening”, “I’m going to go take some Fish Oil and water before bed”, “I’ll go out to the bar with you guys but I’m not drinking tonight”.

No one said this would be easy! Behavior change takes time, commitment and the right perspective. You won’t be perfect and that’s okay, accept it. What’s important is to find the triggers the DERAIL you and avoid them like the plague.  It may take 6 months of consistent change before things totally feel natural, intuitive and easy. Rome wasn’t built in a day (or 6 weeks). Stay strong and know thyself.

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WE ATE PALEO BEFORE IT WAS COOL.

Hang Power or Squat Snatch

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Work up to a heavy single

Post loads to comments.
e 5/6
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For Max Reps:
Tabata Row (for calories)
Rest 1:00
Tabata Dumbbell Thrusters
Rest 1:00
Tabata Pull-Ups

Post reps per movement and Rx to comments.

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CFSBK’s Lady Warriors

Great work to everyone who competed in yesterday’s Hail To The Queen event in Long Island City. We had a strong showing and every one of our ladies represented the gym will with excellent technique and intensity. Big shout out to Coach Melo who made top 10 in this event. To see the full results, click here.

Registration For The 2013 CrossFit Open

Registration is now live. Whether you are the Fittest on Earth or it’s your first time competing in CrossFit, welcome to the 2013 Reebok CrossFit Games Open!

The Open will put competitors through five workouts over five weeks, starting March 6 and ending April 7.

The first workout will be released at 5 p.m. Pacific Time on Wednesday, March 6. To be in the running for Regional or Masters Competition, you must register, complete the first workout, and submit your score by 5 p.m. Pacific Time on Sunday, March 10.

If you registered for the 2012 Reebok CrossFit Games Open, CrossFit for Hope, or the Online Judges Course, DO NOT create a new account. Use last year’s username and password, and you’ll be led through the Open registration process. This way last year’s results will be linked to this year’s. You’ll be able to compare times, lifts, and benchmarks. Send any questions to support@crossfitgames.com.

It’s on! Get registered and ramp up the training. Fewer than five weeks remain until the first workout is announced.

How to Register: 
How to Register as an Athlete

Sign up today and register for team CrossFit South Brooklyn!!! We’re currently 40 Strong!

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Dave Tate Speaks at CFHQ

Low Bar Back Squat

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Fitness: 3×5 Across
Add 2-5lbs from last week’s exposure.

Performance: 70%x5, 80%x3, 9o%x1
Today is a Deload before next week’s 1RMs. Make sure you know what you plan on attempting by next week.

Post loads to comments.
BSQ e5/6
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Open Workout 12.1

As Many Reps as Possible In 7 Minutes Of:
Burpees!

For simplicity, we won’t be setting up the overhead targets for this workout. Finish each rep with full knee and hip extension achieved with a vertical torso, arms overhead, and feet off the floor by a few inches. Imagine you’re jumping up for a target 6″ above standing reach.

Want something to shoot for? Here are the results from the top 3 CFSBK male and female performances from last year:
Joe O’Neill: 120 Reps
Christian Reiss: 118 Reps
Michael Mishik/Rickke Manazala: 116 Reps

Ellie Myers: 103 Reps
Melissa Loranger: 100 Reps
Kate Denny: 97 Reps

The best score world wide was 161 Reps which was luckily was filmed.

Post reps to comments.
Compare to 2.25.12

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  • Happy Birthday, Chris A!
  • Good luck to all our ladies competing in “Hail To The Queen” today!
    Live scores can for this event can be seen at WODCAST
  • David was recently interviewed in a story associated with In Hue Magazine. Check it out

Partner Stretch & Thai Massage

Let’s face it: after a workout it’s so much better when someone helps you stretch.  In a Partner Stretch workshop, you and your partner will learn Thai Massage techniques to increase range of motion, mobility & flexibility, decrease soreness, and to just plain ‘ol feel good.  

In these unique Partner Stretch & Thai Massage sessions, you and your partner will experience both giving and receiving bodywork.  You’ll feel relaxed and more connected to each other, get a full body stretch, and have tons of fun.  Plus, now you’ll always have a partner who knows how to give you a fabulous massage!

Date: Saturday, Febrary 23rd
Time: 2:30-4:00pm
Price: $75 per Couple
Space: Limited to 12 couples
Register Here

About Elyse & Sparkes Wellness

Elyse developed Sparkes Wellness to help ignite health in as many people as possible.  She does at home personal training, yoga, and Thai massage in Brooklyn, NY.  Elyse has taught Partner Stretch & Thai Massage workshops at lululemon athletica, international dance events, and New York yoga studios.  She has an ACE certification in personal training, an OM Yoga 200hr RYT, and many certifications in Thai massage.  Elyse is currently continuing her anatomy studies at The Breathing Project with Leslie Kaminoff and Amy Matthews.

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Pet Habits To Improve Your Health

Rest Day

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Home
Here is a shot of me skiing in Utah at Snowbird (a very steep/challenging resort not too far from Park City). Thank you guys for your help and encouragement – glad I can provide a shot of how much fun I was having on the hill as a bit of validation regarding your help and your hard work. – Tom

Happy eating to everyone attending Mike and Janelle’s Rest Day Dinner tonight!

Hail To The Queen Tomorrow

Best of luck to our women warriors competing in CrossFit Queens’ “Hail To The Queen” competition tomorrow.  Team SBK will take on 3 brutal WODS over the course of the day in either the Rx’d or Scaled division. We’ve got a great mix of veteran CrossFitters and first time competitors tomorrow. Knock em dead!

Team SBK:
Coach Lady Fox
Coach Melo
Ellie M.
Marian L.
Stella Z.
Teresa B.
Stephanie P.
Jessica B.
Bekka P.
Janelle R.
Jen S.
Lauren B

Krishnan Wants You To Adopt Tracey

Hi folks, I’m trying to find a home for my 2 year old foster dog Tracey. She’s extremely sweet, loves to play ball, go for runs, and has a penchant for green apples, carrots and ice cubes. She’s learning her commands quickly (sit, stay, don’t hump humans), is great with most other dogs (but not cats, she wants to eat those), powers down with expedience and enjoys long naps in her crate. If you’re interested in meeting her or have some questions let me know and send me an email at krishnan.vasudevan(AT)gmail.com

To see a picture of Tracey, click here.

CFSBK Movie Club

The CFSBKMC will be going to see “Ganster Squad” at the Park Slope Pavilion this Saturday, February 2nd. All are welcome to attend this event. If you’d like to come and are not already on the mailing list, please contact andrew.migdail(AT)gmail.com to get in the loop. Hooray movies!

To the Ladies competing tomorrow, what is your strategy for each workout? And how many times have you competed in CrossFit events?
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Meet The Champs NYT
Remember To Sign Up For The World Wide CrossFit Open With Team SBK!

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