Performance

As Many Rounds As Possible In 15 Minutes of:
Row 250m or Run 270m
10 Dumbbell Hang Clusters, load 45% BW
10 Kipping Pull-Ups

Fitness

As Many Rounds As Possible In 15 Minutes of:
Row 250m or Run 270m
10 Dumbbell Hang Clusters or Thrusters
10 Ring Rows or 3-5 Strict Pull-Ups

WOD Notes:
+ Regarding the Run/Row option, choose whichever one you dislike more.
+ A “Cluster” is a Squat Clean Thruster. The Dumbbells dip below the knee before being squat cleaned. 45% BW loading is total weight on the bells, so take your body weight, find 45% and then divide by 2 to see which Dumbbells you’ll be using today.

Post rounds completed and rx to comments.

Jess’ Afternoon work station

Best wishes to Christine G who will be running the NYC IRONMAN this weekend!

Join The Black Sea!

Team SBK will be competing and representing our gym this Saturday at the Subway Series. They need everyone’s support so come on down wearing your CFSBK skull and bones shirts to show some SBK love.  The first heat will kick off around 9am and run for a few hours throughout the morning.  We’re also looking for some volunteers interested in judging, doing registration and general assistance. If you’re up for helping out, contact Christian(AT)CrossFitSouthBrooklyn.com

Casting Call

Photographer Kenneth Cappello is looking for two CrossFit women for an upcoming Champion sportswear campaign. Kenneth trains at CrossFit Brick in LA and insists that they be real CrossFit athletes for the shoot. The rate for the shoot day is $750 and additional usage fees are paid if photos are used in final ads. Shoot day is August 15th from noon to 9pm. If you’re interested please contact Jamie at j(AT)kennethcappello.com Don’t forget to include some photos of yourself in the email.

Skills Class: The Muscle Up

If you’ve been coming to the gym a lot, I bet you’ve noticed those round things hanging from the ceiling.  Aside from making very mediocre frisbees, the rings can be used for one of the most coveted and elusive Crossfit movements- The Muscle Up.  Combining all of the hardest parts of a pullup, a ring dip, and a barroom headbutt, the Muscle Up is a skill that can take a long time to learn on your own, but with careful practice and coaching can realistically be achieved in a fairly short time period.  Our own Coach Noah, born to the unholy union of a chain smoking Russian gymnastics coach and his lovely Chimpanzee bride Jenny Bananas, will be running a Skills Class devoted to learning, practicing, and developing the Muscle Up on Sunday, August 12th at 5:00 PM.  Space is limited to 8 participants, and those interested should sign Email Noah(AT)crossfitsouthbrooklyn.com to sign up.  There is a $15 fee for the class and a strict buy in of 3 Unbroken Chest To Bar Pullups and 3 Ring Dips.

______________________
The Cheatingest Move in Swimming: How a South African Used Illegal Dolphin Kicks To Win Gold Slate
The Heretic The Morning News
The Big Coconut Water Lie yoganonymous
You Don’t Need That Fancy Shit iOfTheTiger
Do Not Brag About Your Leg Press iOfTheTiger
Ultimate Balance Beam Montage

Fitness

Work up to your last heavy set of 8 rep high bar back squats for this cycle. Use spotters if you’re not confident on any of your sets.

Performance

Work up to a Heavy Triple on the High Bar Back Squat. Go heavy, use spotters.

___________________

3 Rounds for time of:
Run 400m
30/20 Push-Ups

Scale the Push-ups by elevating the surface you’re pressing from or using a band at the hip. Run hard and fast on the 400’s.  If you can’t run for whatever reason, Row 400m.

Post results to comments.

Shaye Locks Out a Jerk Overhead

• There is one slot left for the CFSBK Wine Wasting event happening on 8/25

Developing Your Pull-Up

By Chris Fox

There are a bunch of reasons to get better at doing pull ups. For one, we do a
bunch of them in CrossFit. They’re also a great way to increase the
strength of your upper back, arms, lats, grip, and help to have a
balanced and healthy shoulder girdle. You should be able to do strict
pull ups with a variety of grips, and once you can consistently do few
pull ups  at a time it may be time to start working on the kipping pull
up. Here’s how you’re going to get better, no matter where in the scheme
of it you are. 

Beginner

(No pull ups, or “I did one, once…”)

“A” Day
3 sets of 12 reps of either: Ring Rows or Band Assisted Pull Ups. Use an
angle or band that makes completing all the repetitions challenging. Rest as needed between sets.

Followed by, 3 Supersets of 12 reps of either: Dumbbell Curls (I know you’ve secretly wanted to do these anyway) or  Dumbbell Rows with either: Dumbbell Bench Press or Dumbbell Floor Press
Choose a weight that feels like you could have done another rep or two at the
end of the set. Take minimal rest between exercises in the superset.
———
“B” Day
10 ‘mini sets’ of 1 rep each of 5-10 second negatives using either a pull
up or a chin up grip on the minute for 10 minutes. You can jump to the
top or set a box up that allows you to start at the top (collar bone
above the bar). Yes, that seems like a lot of rest in between reps, and
no, it’s not a lot of total reps. That’s a good thing, trust me.

Alternate between the A day and the B day with a day of rest between workouts. An example would be:
Monday A – Wednesday B – Saturday A – Monday B – Wednesday A – Saturday B

Intermediate

(Can do 3-5 pull ups at a time)

Week 1)  6 sets of 2 reps. Rest 1 minute between sets. Perform twice a week.
Week 2)  5 sets of 3 reps. Rest 1 minute between sets. Perform twice a week.
Week 3)  4 sets of 4 reps. Rest 90-120 seconds between sets. Perform twice a week.
Week 4)  3 sets to failure. Rest 3 minutes between sets. Perform twice a week.

This program can be used until you have 3 sets of 10 reps in the 4th week.
In other words, if you don’t get the 3×10 in week 4 restart at week 1 by
adding a rep to the sets. Week one would be 6×3, week 2 would be 5×4,
and week 3 would be 4×5, then retest in week 4.

End each session by practicing kipping pulls ups for a few small sets, no
more than 5 sets and no more than 8 reps. Terminate the set if you fall
out of rhythm. It’s all about developing a rhythm that you can control
and maintain. Remember that a solid kip uses your whole body and don’t
forget that your abs need to be engaged throughout. If you fly open in
the front of the kip you are leaking tons of energy away from the bar.

Check out this video for a peak at what an efficient pull up should look like/

Advanced

(Can regularly do sets of 10 or more strict and/or kipping)

Congrats, you stud or stud-ette. You are now on your way to becoming elite! Don’t expect though that your pull ups will magically become better if you don’t practice them. You should still be working on both strict and
kipping pull ups. Mix up the grip that you use when you practice. Try
these.

1) Once a week do a set or two to near failure. Start with a pull up grip
(hands outside shoulder width and palms away) and when you are 2 reps
shy of failure switch to a chin up grip (hands inside shoulder width and
palms toward you). When you are 2 reps shy of failure switch to a mixed
grip (1 palm in, 1 palm out) and do the same before switching again.

2) You can practice similarly by doing a set or two of max strict pull
ups,  immediately switching to kipping and again going till failure (or a
rep shy of it).

3) Start doing weighted pull ups/chin ups, 3 sets of 5 reps, and seeing if you can add weight each week.

4) 30 seconds on/30 seconds off for 5 minutes of max reps kipping pull
ups. The set ends if you come off the bar. Remember to stay engaged in
the trunk. Don’t leak energy out in front. Remember this video.

5) Each time you’re in the gym do a 3-5 sub-max sets of kipping pull ups,
trying to add a rep each time you do the drill. You want to feel fresh
and stay shy of failure here. Terminate the set if grip becomes thelimiting factor. Again, remember to stay engaged and not leak energy out of the front of the kip. Once again…

6) If you have a solid kip that just seems to go away on you when you get
gassed then try practicing your pull ups under duress. Do 50 double
unders or sprint down the block and back followed immediately by a set
of 10-15 pull ups.

If one of the days that you’re in the gym involves a lot of pull ups then
consider that a replacement day for one of the days on the above
programs. Also consider this…it’s no mistake that smaller, lighter
people have an easier time with pull ups. While the barbell exercises
can be scaled easily to ability, calisthenics can not. If you have some
weight to lose then a solid nutritional program can work in tandem with
the above programs to help you achieve the pull up. Check out the folks
over at Whole 9 or our buddy Robb Wolf for lots of info from simple tips to detailed programs to get you started. Three cheers getting yer pull ups up!!!

“Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”
– Thomas Jefferson
_________________
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Weightlifter Dropps 432 Pounds On The Back Of His Head, Somehow Gets Back Up Deadspin
Mesmerizing Video Of Women’s Shot Put Deadspin
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Is Air Conditioning Bad For You? / The Case Against The Case Against Air Conditioning Slate

Today’s RWOD is to spent 20 minutes not doing anything. No music, no talking, no reading just sitting and observing.  You could be outside people watching, in a familiar place taking in details you wouldn’t otherwise have noted or observing an artifact like a rock or old piece of jewelry.  The goal is to attain a state of mindfulness and clarity. Set an alarm or take note of the time when you start to ensure 20 minutes go by. 

Post experience to comments.

Kate B and her army of Kettlebells

News and Notes

• Reminder that there are no classes this Saturday while we host the 2012 CrossFit Subway Series.  If you’re not competing, come on down to cheer on team SBK. We also need volunteers to help register, staff, score and judge the event.  Please email Christian(AT)CrossFitSouthBrooklyn.com if you can help out.

• And then later that same night come on down to The Rock Shop at 8:00pm to send off Margie at her going away party. We’re very happysad!

• Congrats to the CFSBK Softball Team on their 13-4 win yesterday!

• Are you good at figure drawing?  If you have some talent drawing basic caricatures and cartoon or comic book like figures, please shoot David a line at David(AT)CrossFitSouthBrooklyn.com

Are We Having Fun Yet?

At the end of every Foundations Class we’ve included a lecture on training perspective. The emphasis of this lecture is all about taking the long road with your training and enjoying the process.  Today is a good opportunity to reflect on why you train and what you’d be missing in your life if you stopped.  Think beyond quantifiable gains, specific numbers or movements you’ve gotten strong enough to do.  At a more fundamental level, appreciate the simple fun of playing with barbells, learning new skills, regularly challenging yourself and realizing that you’re more capable than you were before.  CrossFit should be first and foremost a fun and enriching experience. What you do is not normal, most people don’t take the time to learn technical exercises, most people don’t push themselves to discomfort and many wouldn’t come to a gym without air conditioning in the summer heat.  Reflect on why fitness is important to you and what, beyond fitness itself stimulates you.

_________________
So we’re playing Star Wars and Pumping Iron on Saturday the 18th.  Suggest a double feature combo for a future Movie Night.

Work up to a heavy Hang Power Clean and Shoulder to Overhead. 

Clean Deadlift each rep up to full extension then pull from mid thigh. Watch this video demo for reference on the Hang Power Clean.  You may Push Press, Push Jerk or Split Jerk to get the bar overhead. Press outs on the Jerk versions are considered No Reps.

__________________

Perform 3 Rounds of the following triplet:
3 Dumbbell Hang Split or Power Snatches, left side
3 Dumbbell Wind Mills, left side
6 Dumbbell Chinese Rows, left side
3 Dumbbell Hang Split or Power Snatches, right side
3 Dumbbell Wind Mills, right side
6 Dumbbell Chinese Rows, right side

Try and go heavier than 7.9.12

Post results to comments.

Bumpers used at the 2012 CrossFit Games. Can You Feel Their Power?

Margie’s Going Away Party!

In case you didn’t know, Coach Margie will be leaving CFSBK in a couple of weeks to head out to the University of Wisconsin to pursue an MS in Agroecology, a multidisciplinary approach to sustainable agriculture.  Come join us as we wish her farewell and celebrate a new chapter in her life!

When:  Saturday August 11th, beginning at 8:00pm.
Where: The Rock Shop, 2nd floor
RSVP: by Thursday 8/9 to info(at)crossfitsouthbrooklyn(dot)com.  Please put “Rock Shop RSVP” in the subject line.

All are welcome and encouraged to come!

Skills Class: The Muscle Up

If you’ve been coming to the gym a lot, I bet you’ve noticed those round things hanging from the ceiling.  Aside from making very mediocre frisbees, the rings can be used for one of the most coveted and elusive Crossfit movements- The Muscle Up.  Combining all of the hardest parts of a pullup, a ring dip, and a barroom headbutt, the Muscle Up is a skill that can take a long time to learn on your own, but with careful practice and coaching can realistically be achieved in a fairly short time period.  Our own Coach Noah, born to the unholy union of a chain smoking Russian gymnastics coach and his lovely Chimpanzee bride Jenny Bananas, will be running a Skills Class devoted to learning, practicing, and developing the Muscle Up on Sunday, August 12th at 5:00 PM.  Space is limited to 8 participants, and those interested should sign Email Noah(AT)crossfitsouthbrooklyn.com to sign up.  There is a $15 fee for the class and a strict buy in of 3 Unbroken Chest To Bar Pullups and 3 Ring Dips.

What are some of your current goals and how have you strategized to achieve them?
_______________________
China Suspected Of Building Replica U.K. To Train Olympic Athletes
Starting Strength and Velocity TTMJ
Stress And The Food Reward System Robb Wolf

As Many Rounds As Possible In 10 Minutes Of:
10 Wall Ball
10 Box Jumps

Rest 3 minutes

As Many Rounds As Possible In 10 Minutes Of:
20 Sit-Ups
10 Hand Release Push-Ups

Post results to comments.

Team SBK After Subway Series Event 1

Good Luck Gymnastic Warriors

Happy training to all our athletes taking Coach Noah’s Kipping Pull-Up workshop today as well as everyone starting 4 weeks of Ring Strength and Tumbling classes with Coach Ken. Remember, guys, stick the landing.

Volunteers Needed

Next week CFSBK will be hosting the 2nd event in the 2012 CrossFit Subway Series. In order to make it a successful event, we’ll need some volunteers on hand to help out with registration, scoring, judging and some other miscellaneous. If you’re able to lend a hand, please email Christian(at)CrossFitSouthBrooklyn.com for more information.

_____________________
Never Stop, Never Doubt CrossFit Journal
Rowers Lose Their Sense During Races Yahoo!

Fitness

Perform 3 sets of the following:
A) High Bar Back Squat x 8 reps. Add 2-10 lbs to last week.
Rest 30 seconds
B) 5 Lat Activations
Rest 90-120 Seconds

Partner AMRAP:
In teams of 2 with one partner working at a time complete as many rounds as possible in 10 minutes of:
15 Deadlifts
10 Ring Rows
Load the bar such that the first set of deadlifts can be done unbroken

Cash Out – 5×15 Hollow Rocks
___________________

Performance

Spend 15 Minutes working up to a heavy set of 10 reps. If you made all 10 reps last week add about 10% to the bar and try again today.

Partner AMRAP:
In teams of 2 with one partner working at a time complete as many rounds as possible in 10 minutes of:
20 Deadlifts 135/95
10 Kipping Pull Ups

Cash Out – 5×15 Hollow Rocks

Post results to comments.

Sarah L Gets Ready To Squat

Reminder that there is NO ACTIVE RECOVERY today. David is floating down the Delaware with his nephew, sister and brother in law. If you had planned on going to A/R today, take a moment out of your day to stretch out or SMR something. No excuses!

Don’t forget to mark your calendars for 8/18/12 for our first Double Feature Movie Night. We’ll be showing “Star Wars: Episode One” at 7:00pm followed by “Pumping Iron” at 9:15.  Free for all CFSBK friends and family. Free beer too!

Good Luck Team SBK

Some of our finest guys and gals will be heading to CrossFit Queens in order to take on the first CrossFit Subway Series Events.

__________________
The End Of CrossFit Gawker
Games 12.4 Prep (Karen Prep) Mobility WOD
Functional Surf Fitness Surf Mag
Healey Rides Great White Sharks Surf Mag
Where the Heavy Lifting Often Occurs in the Mind NY Times
Mr. Div

Margie’s Going Away Party!

In case you didn’t know, Coach Margie will be leaving CFSBK in a couple of weeks to head out to the University of Wisconsin to pursue an MS in Agroecology, a multidisciplinary approach to sustainable agriculture.  Come join us as we wish her farewell and celebrate a new chapter in her life!

When:  Saturday August 11th, beginning at 8:00pm.
Where: The Rock Shop, 2nd floor
RSVP: by Thursday 8/9 to info(at)crossfitsouthbrooklyn(dot)com.  Please put “Rock Shop RSVP” in the subject line.

All are welcome and encouraged to come!

Good Luck Team CFSBK

Tomorrow Team CFSBK will take on the first of 4 events for the 2012 CrossFit Subway Series. Tomorrow’s event is a spin on “Karen” and will take place at CrossFit Queens.  Best of luck to all those competing!  Hope everyone loves Wall Ball.

Ready Player One

The CFSBK Book Club will be reading the New York Times Best Seller, “Ready Player One” by Ernest Cline. If you’re interested in participating in this Sci-Fi go around of the book club, please email Peggy at pjeanlouis1(AT)gmail.com to get involved.  The meeting for this book is scheduled for 8/19/12

______________________
David Blane: How I Held My Breath For 17 Minutes TED

Performance

5 Rounds For time of:
10 Power Snatch 115/75
10 Burpees

If hip or ankle mobility prevents you from easily organizing the start position for the Snatch, start each rep from the hang position.
__________________

Fitness

5 Rounds For time of:
10 Overhead Squats
10 Burpees

Post time and Rx to comments.

As I told most of you I’m working at summer camp.  I’m the Unit Director for boys at Pioneer Village, our program for 14-15 year olds.  These older kids are in a separate location from the younger ones, on the opposite side of our lake.  The program is focused on team building and leadership development through a more outdoor education geared curriculum- we cook breakfast and dinner over open fires everyday, go rock climbing, hiking, etc and all the kids go on a five day hike, bike or canoe trip.  I just returned from a trip with our more experienced kids hiking in the Adirondacks that culminated in a rafting trip through class 4 rapids.  Good fun.
Attached is a picture of “Crossfit Pioneer Village.”  One of my kids, Joe N. works out at his local affiliate in Norwalk so we did some WODs with the gear I brought up (and a few pieces I improvised on site).  Along with a daily schedule of swimming, hiking, field sports, general running around and trail running we did a pretty good job of keeping fit.
– Noah B

News and Notes

• Congrats to Dave E and Sara on getting hitched, and to Nate and Leslie O on the birth of Genevieve
• There will be no Classes on Saturday, August 11th for the Subway Series Event at CFSBK
• There is no Active Recovery this Saturday, August 4th
• We’ve still got 2 slots left for Coach Noah’s Kipping Pull-Up Skill Class this Sunday the 5th

LOC Winners!

Finally…the LOC Winners are in! Sergey B and Melissa L garnered the most votes amongst their peers. Their prize, in addition to the leaner versions of themselves, is 1 free month of unlimited Crossfit training at CFSBK! Both of our winners demonstrated amazing compliance during the challenge and the proof was in the results. Congrats to both Melissa and Sergey, we hope you continue on the path you’re on. Also, congrats to all the participants who saw the challenge through. There were significant changes observed in many of you and we hope you learned a bit about how to optimize your nutrition and lifestyle for your goals during the process.
___________________
A Part Of Me Died 70s Big
Training With A Hangover Starting Strength
Chinese Team Weightlifting Youtube Channel
Top 10 Lessons I’ve Learned From CrossFit Invictus
How CrossFit Saved My Life: Miranda Oldroyd

Fitness

3×8 High Bar Back Squat
If you’re also squatting on Saturdays, add 5lbs
If you’re not squatting Saturdays, add 5-10lbs
______________

Performance

Spend 15 Minutes working up to a heavy 3 rep High Bar Back Squat. No failing, no bailing. Bext exposure will also be a heavy triple.
______________

Fitness/Performance:

5 Rounds NFT of:
10 Reps Kettlebell or Dumbbell RDL
Partner Paloff Hold: :45 each side

Post results to comments.

Nicole A with great alignment at the bottom of a Bench Press test

Still Time To Start Strength

There is still room left in the A and C cycles for Coach Jeremy’s Strength programs.  If you want to take some time and focus on getting stronger in the basic barbell lifts, sign up today!

A Cycle- Novice Cycle
July 30-Sept 21
Monday, Wednesday at 7pm, Friday at 6pm
Register Here!

C cycle–Morning Novice Cycle
July 30th-Sept 19th
Monday, Wednesday 6:30am
Registere Here

Why Are We Discouraging Failing?

     You may have noticed that we’ve been strongly discouraging people from failing on their lifts this cycle.  The rational behind this is two fold.  Firstly, when you fail, it means you’ve tested your absolute limit. You’ve gone to the horizon of your capacity and fallen over the edge. In the context of Testing new rep maxes, this is okay and a necessary part of strength training.  However every day is not a test and we don’t want you to max out to failure with any regularity. Our day in, day out workouts should be considered Training and an opportunity to go a little bit heavier than your previous efforts without reaching your absolute limits.  Training to failure too often can be taxing on the central nervous system and actually slow down your progress. If you focus on going “a little heavier than last time” you keep pushing the ceiling of your potential a little big higher instead of busting right through it and having no where to go but back down.
     The second major reason we want to make failing a rarity is for the psychological stress and negative expectations it can put on you.  If you’ve trained yourself to think, “okay when things get hard I’ve got an easy escape route in bailing” you learn to give up more often and associate missed reps as a regular part of your routine.  They don’t become significant, they don’t become a wake up call on where you’re at.. they just become the norm.  This can subtly undermine a lot of your self expectations and the mindset you bring into your lifts. 
     All that being said, we don’t want you to avoid lifting heavy and training hard. Once your technique is in order, you’re expected to grind through lifts.  Maximal Effort Method training is a staple of our programming and one of the best ways to get strong. It should feel difficult, it should feel heavy and you should expect to fight for it. Just like in real life, you don’t start fights you don’t think you can win, especially on a regular basis, all that does is screw with your confidence and send you limping home.  A skilled athlete doesn’t need to miss reps to know where their potential for the day is.  They have an innate sense of what they’re capable of and when to call it quits.  Any missed lifts moving forward should be considered learning experiences on your physical capacity, psychological outlook, technique and always put into the context of the intended training stimulus for that day.

_____________________
Exercise Of The Week: Pallof Press Eric Cressey
The 25 Greatest Olympic Moments of All Time Greatist
Attitude Adjustment Cathletics

Pre CFSBK 597 Degraw Street

Skills Class: The Kipping Pull-Up

Noah’s Kipping Pull-up workshop will be Sunday, August 5th 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.

Skills Class: The Muscle Up

If you’ve been coming to the gym a lot, I bet you’ve noticed those round things hanging from the ceiling.  Aside from making very mediocre frisbees, the rings can be used for one of the most coveted and elusive Crossfit movements- The Muscle Up.  Combining all of the hardest parts of a pullup, a ring dip, and a barroom headbutt, the Muscle Up is a skill that can take a long time to learn on your own, but with careful practice and coaching can realistically be achieved in a fairly short time period.  Our own Coach Noah, born to the unholy union of a chain smoking Russian gymnastics coach and his lovely Chimpanzee bride Jenny Bananas, will be running a Skills Class devoted to learning, practicing, and developing the Muscle Up on Sunday, August 12th at 5:00 PM.  Space is limited to 8 participants, and those interested should sign Email Noah(AT)crossfitsouthbrooklyn.com to sign up.  There is a $15 fee for the class and a strict buy in of 3 Unbroken Chest To Bar Pullups and 3 Ring Dips.

2 Slots Left For the CFSBK Gymnastics Series

Join guest Gymnastics Coach Ken H as he takes you through 4 weeks of basic gymnastics tumbling.  The movements will build on themselves and get progressively more difficult. The basic gymnastics class will help students understand how to control their bodies through different movements, and being up-side-down.  The class is broken up into 4 distinct sections: Warm-up, Strength, Stretching, Gymnastics.  Space is limited so sign up now!  Please email hallerk(at)gmail(dot)com for more information.

Basic Gymnastics Tumbling Class Dates and Times:
Sundays from 2pm – 3pm
8/5, 8/12, 8/19, 8/26

Price:
$60 for 4 Weeks

Cap:
8 Participants
Register Here!

Rest Day Trivia!
1. The average man, woman, and child in this country drinks an average of how many Coca-Cola soft drink products per year? Closer to 3, 30, 130, or 300?

2. Considered the social and academic equivalent of the Ivy League colleges, the Seven Sisters Colleges, set up in 1915, were among the pioneers in higher education for women in the United States. Four of these colleges are Mount Holyoke, Barnard, Bryn Mawr. Which are the remaining 3?

3. One of the great comebacks of the 1990’s belongs to a tennis star who returned to the sport two years after being stabbed by a tennis fan. Who is she?

4. How many numbers between 0 and 100 are divisible by both 6 and 8?

5. What is the only mammal that can fly?

As always, no researching for answers!
_______________________
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