CrossFit South Brooklyn

Established 2007

Bench Press

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Fitness: 3×5 Across
Perform your fourth 3×5 of Bench Pressing for the cycle. Add 5lbs from last week’s exposure.

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

Add 5-10 pounds to your training max from last cycle

Post loads to comments.
Bench Press e4/6
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Power Clean

Perform 2 Reps on the minute for 10 minutes.
Today’s reps should be heavy but crisp. Make sure every bar is racked correctly before fully recovering. Go heavier than last week

Post loads to comments.
Power Clean e4/6

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Where’s DO?

For the 5th year in a row David will be working as Competition Director for the CrossFit North East Regional.  He is responsible for everything “inside the ropes” regarding the athletes and judges. For the past 3 years we’ve held the competition at Reebok Headquarters in Canton, Mass and this year they’ve gone all in and build a permanent floor for the event.  Pictured with David is Jason Ackerman of Albany CrossFit who is the Regional Director (big boss man). Chris Fox will also be on site this weekend acting as a judge for the event. The final events on Sunday will be broadcast live on ESPN2. Get stoked. Below are the individual events for the weekend.

Event 1: “Jackie”
1000m Row
50 Thrusters, 45lbs
30 Pull-Ups

Event 2:
7 Minutes to establish Max 3RM Overhead Squat

2:00 Rest before Event 3

Event 3:
30 Burpee Muscle-Ups For Time

Event 4:
For time:
100 Wall Ball Shots 20/14, 10′
100 Chest To Bar Pull-Ups
100 Pistols
100 Dumbbell Snatches 70/40

Event 5
21-15-9 Reps For time of:
Deadlift 315/205
Box Jump 30″/24″

Event 6
For time:
100 Double Unders
50 Handstand Push-Ups
40 Toes To Bars
30 Shoulder To Overhead with Axle 160/100
90′ Walking Lunge with Axle in Front Rack 160/100

Event 7
4 Rounds For Time of:
15′ Rope Climb, 2 Ascents
100′ Sprint
4 Squat Cleans 225/135
100′ Sprint

Which workout looks hardest? Which one would you most want to attempt?
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Coaching The Sumo Deadlift 70s Big
Wagon Wheels TTMJ
Barbell Training and Physical Therapy Starting Strength

Back Squat

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Fitness: 3×5 Across
Add 5lbs from last weeks Squats! If your bar speed is starting to creep to a hault or you miss any reps ask a coach to watch your set or advise on possibly resetting your numbers.

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

Add 5-10 lbs to your Training Max, based on how many reps you got on the rep outs.
For instance if you hit 14+ on the 5 week, 10+ on the 3 week, and 7+ on the 1 week you might make a 10 lb jump. Smaller if less.

Post loads to comments.
Squat e5/12
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15-12-9-6-3 Reps For Time Of:
Dumbbell Burpee Hang Power Clean Burpees
20 AbMat Sit-Ups

Post time and Rx to comments.

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The CrossFit South Brooklyn Calaveras
Photo by Jen S

CFSBK Calaveras go 4 and 1

On a windy Mondaynight, the CrossFit South Brooklyn Calaveras improved their league record to 4-1. They continued their three-game win streak by beating “The F-Train Flyers” with a score of 5-3.  Jumpstarted by clutch hitting, the Calaveras took extra bases when they could and turned those extra bases into runs with key hits from Chris Fox, Ben Whitney, and Noble Nolan. A mammoth home run from Scott Jackson gave SBK the insurance it needed late in the game.On defense, SBK flashed the leather. DH3 made a diving catch and threw out two runners attempting to take extra bases. The infield, captained by McDowell, was solid. Jen Stopka got her first action of the season pinch-hitting for Inka Hodes. Asked after the game why the team was experiencing success early on Coach Mohrhauser replied: “It’s simple. We bring it in, eat tacos, and practice.” SBK plays again next Wednesday, May 22nd at 6:15pm. All are welcome to come spectate.

Check Out the Bioethics Journal Danae works on!

The International Journal of Feminist Approaches to Bioethics (IJFAB) is a biannual scholarly journal that provides a new forum within bioethics for feminist thought and debate. IJFAB aims to demonstrate clearly the necessity and distinctive contributions of feminist scholarship to bioethics.

In April IJFAB officially launched the IJFAB Blog. This new venue will provide an important space for conversation and commentary on issues in bioethics, women’s health, and global justice.

I serve as the managing editor for IJFAB: I orchestrate content, promotion, and have recently helped launch the IJFAB blog.

The CFSBK community may be interested in the IJFAB blog because it features prominent bioethicists, philosophers, and feminists commenting on current issues, such as a post on the recent news coverage concerning hospital cost disparity in the United States, and a post on weight loss and the mentally ill.

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Angela’s New Hand, Take Six Practice CrossFit
Nichols & May classic “Mother and Son” skit
The Story Of Frozen Foods
Why Does The Earth Have Deserts?

Press

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Fitness: 3×5 Across
Perform your fourth 3×5 of Pressing for the cycle. Add 5lbs from last week’s weight.

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

Add 2-10 lbs to your Training Max, based on how many reps you got on the rep outs.
For instance if you got 12 on the 5 week, 9 on the 3 week, and 5 on the 1 week you consider making a 5-10 lb jump on your Training Max. If you got fewer then consider making a smaller jump and trying to beat your rep-outs.

Post loads to comments.
Press e4/6
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As Many Rounds As Possible In 5 minutes of:
7 Push Presses, 135/95
7 Kipping Pull Ups or 7 Chest to Bar Jumping Pull-Ups

Post time and Rx to comments.

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Rickke, how do you feel after Active Recovery Class??

Simon wants to get you a new Job

My friend, Sky Gellatly, is looking to hire an Account Director to lead Team Epiphany’s social media accounts with Nike Women.  It’s a pretty incredible position which speaks for itself.  Info below. Sky can be reached at sky(AT)teamepiphany.com – Simon I

Here’s a job description.
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Account Director, Social Media
In this role, you’ll be working hand-in-hand with our client’s social media community managers and category directors. As a client-facing Account Director, you’ll not only lead our writers and producers on the agency side, crafting original content and creating monthly social media publishing calendars, but you’ll also have the opportunity to weigh-in on top-level strategy with brand-side category directors. This position will allow you to work across all social platforms: Facebook, Twitter, Instagram, Tumblr, Pinterest, YouTube—and any other emerging platforms in the future; you will also collaborate with the e-commerce team on melding social media publishing with strategic e-commerce amplification.
As an Account Director, you’ll lead the charge on client-facing daily, weekly, and Quarterly Brand Reports (QBRs), ensure that our team is rooting its creative suggestions in sound performance metrics and logic, and collaborate with our agency’s Creative Department to produce compelling assets for our clients. As our category lead, you’ll also have the ability to top-edit all original copy before being sent to the client, and collaborate with our agency partners on shaping the division as a team leader.
Most excitingly, as our client has just completed the creation of a new holistic brand plan, you’ll be on the ground with the Global and North American teams as this plan first unfolds.
As our client has offices in both coasts, there is amply opportunity to co-create with the client in all of their offices. Travel to work with the client will likely be between 25-33% of your time. Team Epiphany has a multitude of other clients, and where and when possible, you’ll have the opportunity to work on other client work that peaks your interest, and that your unique skill set is best engineered for.

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Congratulations to everyone who participated in yesterday’s CrossFit Total. Lots of big PR’s in the house! Post your results to comments!

Deadlift

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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+

We are doing a rep out today on the deadlift. Any loss of position terminates the set.

Post loads to comments.
Press e3/6
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In Teams of 2, complete AMRAP in 12 minutes of:
15 Wall Ball 20/10, 14/9
30 Double Unders

Post rounds, partner and Rx to comments.

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Fresh air and Chest to Bar Pull-Ups

  • There is no Teaser class today
  • Happy Mother’s Day to all our amazing CFSBK moms! We love you!

Happy Mother’s day to all our CFSBK Moms 🙂

Strength Cycle CrossFit Total Today

Starting around 1:15pm the CFSBK Strength Cyclers will be taking on the CrossFit Total to see how the past 8 weeks of training have paid off. If you love watching people lift heavy weights, come check this event out!  Lifting should go until about 4:30 or so and then folks will head out to Root Hill Burger. All are welcome to attend! The CrossFit Total consists of three attempts at 1RMs in the following lifts: Back Squat, Press and Deadlift

The lifters:
Radhika V, Bev W, David T, Bethany E, Mckensey S, Rahsaan C, Dan N, Brandon C, Corbett M, Colin C, Gina C, Aileen H, Stephanie H, Matt I, Sameer P, Thibault C, Lauren H, Nick P, Clare D, Kabir S, Amanda M, Dave B

Instagram Roll Call!

Are you on Instagram?? If so CFSBK wants to follow you! Post your name to comments and we’ll follow you, or you can check us out at crossfitsouthbrooklyn. Maybe you’ll find some gym friends on there too!
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Dark Matter: The Matter we can’t see
This Dog is better at board sports than you
CrossFit Games Update Show, May 10th

Back Squat

Posted on

Fitness: 3×5 Across
Add 5lbs from your last exposure.

Performance: 5/3/1 (1 week) or 70%x3x3
75%x5
85%x3
95%x1+

Post loads to comments.
Squat e5/12
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For Time:
20 Thrusters 115/75
20 KB Swings 53/35
20 Burpees
20 Calories Rowed
270m Run

Post time and Rx to comments.

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Chiropractic and ART Body Work
Got some issues with your tissues?  Sore shoulder? Funky Hip? Come see Dr. Jason Fidler on Saturday and Friday nights at CFSBK to get an assesment and some body work done on yourself.  To learn more about these services and Dr. Fidler’s background, click here

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Snooze Button Time Traveler Sets Coordinates For 5 Minutes Into The Future

Rest Day

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Mother, CrossFitter, TFBA… Charlotte K

Strength Cycle CrossFit Total This Sunday

This Sunday starting around 1:15pm the CFSBK Strength Cyclers will be taking on the CrossFit Total to see how the past 8 weeks of training have paid off. If you love watching people lift heavy weights, come check this event out!  Lifting should go until about 4:30 or so and then folks will head out to Root Hill Burger. All are welcome to attend! The CrossFit Total consists of three attempts at 1RMs in the following lifts: Back Squat, Press and Deadlift

The lifters:
Radhika V, Bev W, David T, Bethany E, Mckensey S, Rahsaan C, Dan N, Brandon C, Corbett M, Colin C, Gina C, Aileen H, Stephanie H, Matt I, Sameer P, Thibault C, Lauren H, Nick P, Clare D, Kabir S, Amanda M, Dave B

Murph Day!

This year we’ll be holding Murph Day on Monday, May 27th during the morning and afternoon. All are welcome to come throw down!  We also need some volunteer grillers to help out cooking copious amounts of meat provided by the gym.  If you’re interested please email David(at)CrossFitSouthBrooklyn.com. The WOD as Rx’d is detailed below for all newer folks not familiar with “Murph”. As always there will be scaling options. Also, look forward to special limited run “Murph” shirts day of!

“Murph”
For Time:
Run 1 Mile
100 Pull-Ups
200 Push-Ups
300 Squats
Run 1 Mile

Partition the Pull-ups, Push-ups and Squats however you’d like. Start and end with the run. If you’ve got a 20lb vest or body armour, wear it.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

Have you done “Murph” before? Any thoughts going into this year?
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The observable Universe vs The whole universe
Richard Feyman on Curiosity
Niel deGrasse Tyson on Sir Isaac Newton

Bench Press

Posted on

Fitness: 3×5 Across
Perform your third 3×5 of Bench Pressing for the cycle. Add 5-10lbs from last week’s exposure.

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

Post loads to comments.
Bench Press e3/6
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Power Clean

Perform 2 Reps on the minute for 10 minutes.
Today’s reps should be heavy but crisp. Make sure every bar is racked correctly before fully recovering. Go heavier than last week

Post loads to comments.
Power Clean e3/6

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Cute Overload: Zach gets his Down Dog on during Active Recovery class

Noor Writes about Tough Titsday

Check out Noor A’s great write up on the events of the last few days:
CrossFit, Women and “Tough Titsday”: A Woman’s Perspective

LGBT NYC Workout RSVP

LGBT NYC CF is a growing network of LGBT (lesbian, gay, bisexual, transgender) Crossfitters in NYC. We come together to workout and to promote greater visibility of LGBT people in the Crossfit community. 

The first 2 WODs were hosted by Crossfit NYC and Crossfit Hell’s Kitchen. The next WOD will be hosted by Crossfit South Brooklyn on Sunday, June 9th at 3pm. We invite all LGBT Crossfitters and allies to WOD with us. 
The Details
  • Sunday, June 9th, 3-4pm 
  • Followed by post-WOD socializing at Die Koelner Bierhalle
  • To RSVP, please go to the Facebook event page If you don’t have facebook, you can also RSVP by posting a comment to the event page!
  • The workout has not yet been created but will be scaleable and inclusive

Related reading – Crossfit Homophobia: One Does Not Have Time for Such Affairs

Do you like cooking and helping people?

CFSBKer Kate R is looking for 7-10 volunteers to help her cook and serve a big meal at the Ronald McDonald House this weekend. Details below:
The RMDH provides housing for pediatric cancer patients and their families while they’re visiting New York to receive care from the city’s hospitals and clinics. I’m a survivor of childhood cancer and have been working with the House for around two years, coordinating groups of volunteers to come in on weekends and make healthy meals. Our service takes a load off the families who are usually stressed, exhausted, and under serious financial burdens. I pick up the food and meet the other volunteers at the House, where we use three huge kitchens to cook for a couple hours and serve the families.
The food won’t be all paleo, but I promise you’ll have a rewarding experience. If the weather holds, we’ll be grilling on their gorgeous rooftop patio. I could hit up other groups to recruit volunteers, but I’d love to get some of CFSBK’s lovely and warm attitudes in there!

The House is located on the Upper East Side, on 73rd between 1st and York. We usually have a wait-list of volunteers, but we still need about 7-10 more people this Saturday (5/11) from 4:30-8:30 pm. Email me ASAP at katharinereece(at)gmail.com if you’re interested. You’ll get an email in a couple days with more info.

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Mindfulness with Jon Kabat-Zinn
EPA Plan To Clean Up Gowanus Meets Local Resistance

Back Squat

Posted on

Fitness: 3×5 Across
Add 5lbs from last weeks Squats!

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

Post loads to comments.
Squat e4/12
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4 Rounds NFT:
400m Run
8e Front Rack Barbell Reverse Lunges
4 Weighted Chin-Ups

Post loads to comments.

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The Calaveras at Red Hook Feild

CFSBK Calaveras go 3-1

The Calaveras of SBK decided to honor Marian Lai’s AOTM award by thoroughly dominating the Dirt Dawgs. The final score was 28-5. A snappy double play turned by Bob Semmens & DMak was a major defensive highlight, easily the best of the year.  Ellie Myers, made her return to the ball field with 2 hits. Andrew Migdail, arrived late then laced a single in to centerfield. The 5th inning ended with back to back to back home runs from McDowell, Coach Melo and DH3. Noble Nolan and PR hit the ball hard and played solid defense.   Shawna & Kristin added RBI line drives, and the Foxes did what the foxes do; Look good, score runs, and ensure that tacos will be consumed post game. Ben Whitney played gold glove calibur 1st base.  KMo managed the book and made sure the ship sailed straight. The only negative in the game was that Scott Jackson flew out to left making the back to back to back to back HR dream a fantasy. Inka donning eye black for the first time had 2 base hits before retiring for the evening, In all, an impressive outing. The Calaveras improved to 3-1 on the season.  Next game is Monday 5/13 at 6:15pm at the Red Hook baseball fields.

Write up by:DH3
Photo by: Rebecca

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Johanna Quaas was born in 1925 and might be stronger than you
A spectacular view of the Earth rising over the moon from Japanese lunar orbiter Kaguya
3D printed exoskeleton gives two-year-old ability to move her arms

Rest Day

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picasion.com
Tough Titsday Powerlifting Meet Group Shots

Jezebel Response

Yesterday Jezebel ran a blog post including portions of an email dialogue between Coach Margie, someone who recently graduated our Foundations program and me. Unfortunately, the article seemed to have a heavy bias against CrossFit and there was no attempt to contact us for the article. Normally I avoid internet drama like the plague, but given the extreme manner in which I, the program and our community was characterized, I thought it prudent to clarify a couple issues before putting the matter to rest.

Denying membership
The reason why I denied her membership was not because she voiced her opinion, nor was it because she took issue with the name of the class. I told her she couldn’t join because after several attempts to discuss the issue in a civil manner, including inviting her to the next TTD meet, she continued on to criticize me personally.  As a small business owner, I have the luxury of denying a patron service if I feel they’ve been unreasonable or disrespectful, and in this instance I felt exactly that. Anyone who’s been on our blog knows that we encourage rational and respectful debate on a variety of topics every single day. The idea that I’d kick someone out because they expressed their opinion is completely contrary to our ethos and culture.

The Name: Tough Titsday
I believe that Margie, the class’s creator, summed up our initial perspective best: “It is just as it seems, a subversive, cheeky reclamation of silly vulgarity.” And while that was the intention with which we approached the title, all words will invariably have different connotations and different cultural contexts for different listeners. With that in mind, I believe there is absolutely room for debate about its appropriateness and we’re happy to engage in that debate as long as the conversation remains respectful. Perceived or real objectification of anyone is not something to be taken lightly, and I feel confident that anyone who has experienced the class itself or the culture of our gym would tell you immediately that’s not what’s going on in this instance. We are always open to dialogue and encourage members to provide feedback on all gym matters whether personal or political without fear of retribution. Crossfit South Brooklyn has always thrived on honest and enthusiastic community engagement and will continue to do so moving forward.

Blog Edit
The article accused us of taking down a page with the description of Tough Titsday. This was just patently false. The page is live in our archives and, in fact, I did not read the Jezebel post until after they supposedly “updated” it.

Lastly, I’d just like to thank everyone who called, emailed, posted comments and provided general encouragement to me and Margie yesterday. We were touched by the outpouring of support and happy that anyone who’s spent time at the gym or with us knows that we’ve worked incredibly hard to create an inclusive and professional training environment for everyone who walks through our doors.

From Margie:

Tough Titsday may be my program, my curriculum and something in which I take great pride, but I was fortunate to be part of an organization that actively encouraged me to develop it. When I joined the SBK community in its infancy, I had no idea that I would derive so much personal meaning from acquiring physical strength. At the time, I was one of the few women around, yet I never felt apart from or objectified by my fellow community members. I did what everyone else did and learned what everyone else learned and felt proud of my athletic gains like everyone else. As someone new to physical challenge, this was life changing.

When I started coaching, and our membership became more diverse, I wanted to offer women an opportunity to develop a facility with, and desire for strength. I wanted to share the powerful self-possession I experienced. And I wanted women to feel awesome about it. I’ve now witnessed many women experience a similar transformation to mine, which has been endlessly gratifying. David, and the other coaches at SBK, have supported this one hundred percent.

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LGBT NYC Workout at CFSBK

LGBT NYC CF is a growing network of LGBT (lesbian, gay, bisexual, transgender) Crossfitters in NYC. We come together to workout and to promote greater visibility of LGBT people in the Crossfit community. 

The first 2 WODs were hosted by Crossfit NYC and Crossfit Hell’s Kitchen. The next WOD will be hosted by Crossfit South Brooklyn on Sunday, June 9th at 3pm. We invite all LGBT Crossfitters and allies to WOD with us. 
The Details
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