Synchronized WODing with Marcos and McDowell

Volunteer Request

As some of you know, David is working hard on the CrossFit North East Regional which is being held at the end of this month.  This Sunday CFSBK will be hosting a small handful of volunteers who will be judging at the Regional this year to help them devleop their eye and skills.  We’re looking for 2-5 people from the gym to volunteer as Demos so that they can test their eye against a couple of people.  You won’t be asked to do 225lb hang cleans, but you should have a basic handle on most movements we do and not have significant range of motion limitations.  Please contact CFJudgesNorthEast@gmail.com if you’d like to offer your time and services. The North East Regional appreciates it!

When: This Saturday from 1pm-2:30pm

Good Luck Ragnarians!

Today marks Day 1 for both of CFSBK’s Ragnar Relay team’s 2 day, 1 night, 200 mile race.  We’ve got a boatload of folks competing and wish them the best of luck over the next two arduous days. Below is the race description and team rosters.  Both teams have the SAME start time… who will finish first?!

Race Description
Ragnar is the overnight running relay race that makes testing your limits a team sport. A team is made up of 6-12 individuals; each individual runs 3 legs. The legs of the race vary in difficulty and distance, from 3-8 miles, allowing elite and novice runners to run together. Over 2 days and 1 night, teams run across 200 miles of the country’s most scenic terrain. Pair that with crazy costumes, inside jokes, a great finish line party and unforgettable stories. Some call it a slumber party without sleep, pillows or deodorant. We call it Ragnar.  Both teams will race on May 11-12

Team 1: CFSBK: Skull & Borg

Asta Fivgas
Dan Reshef
Keith Walter
Sarah La Rosa
Christine Denahan
Stella Zawistowski
Jennifer Stopka
Joe O’Sullivan
Hana Akselrod
Hannah Lederman
Lauren Steele
Andrew Harrington

Team 2: Bacon Fueled, Tequila Driven

Jess Fox
Chris Fox
Katie Mohrhauser
Ron Weissbard
Gina Cole
Rick Yule
Dan Halioua
Dan Langevin
Noah Abbott
McDowell Myers
Ellie Myers
Paul Roberts

_____________________
In Sitting Still, a Bench Press for the Brain NY Times
The Ethicist Contest Winner: Give Thanks for MeatNY Times
Don’t Tell Me About Your Diet Gawker

Spend 15 minutes working up to a heavy double.

Goal is to go a bit heavier than last week’s triples.

Post loads to comments.
(e3/4) compare to 5.3.12

Complete the following couplet for 5 rounds:
Within 2 minutes run 270 meters then perform as many Strict Pull-Ups as possible
Rest 2 minutes

Post total reps and Rx to comments.

“I’m in the DC area for work travel this week and spent last night at a retreat center in western VA that is a former colonial farm–lots of gorgeous old oak trees with spreading branches. So I climbed one! The lowest branch was 7+ feet off the ground so I had to pull myself up–which I totally could, thanks to pullups and knees to elbows and everything else. I got up about 30′ eventually (up past the branch you can see over my head). Here’s a picture of me (in my work clothes) with another colleague.”
-Charlotte K

Memorial Day Murph!

Mark your calendars! Memorial Day Murph is happening on Monday, May 28th. As always, we’ll be doing “Murph” and then finishing off with some Beers and BBQ! What’s “Murph” you ask?

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. If you’ve got a 20lb vest or body armor, wear it. As always, scaling options will be provided.

Appropriate scaling

by Coach Fox
originally posted on 8.13.10

We all know that CrossFit is infinitely scalable. We have CF Kids who do scaled down versions of what our regular classes look like. You tell your Mom and your Grandma that yes; they too, can walk into their local CF affiliate and get some. In Foundations at CFSBK or at a Level 1 cert, your coach lectured you that CrossFit is constantly varied, functional movement, executed at (relatively) high intensity. Remember that adjective: relatively. After CrossFitting for a while you may feel like you should do every WOD Rx’d…not so.
 
What high intensity means for all of us is different. Sometimes the difference is scaled via time/perceived effort. For example: 2 athletes complete Fran as Rx’d. Athlete A finishes in 3:00 flat, while athlete B finishes in 6:59. One took more than 2x as long as the other. Did they both get a dose of CrossFit? For sure. Let’s assume that athlete B scaled back intensity and paced the workout more and didn’t redline because he didn’t sleep well the night before and was feeling sluggish. That sounds like smart scaling to me. Here’s another scenario. Athlete A is the same, but athlete B finishes the workout in just under 12:00. He breaks the movements up into 3 or 4 at a time from start, and his movement is a mess from the 10th thruster on, missing ROM on a few of the pull-ups along the way. He was well rested and just really wanted to do his first Rx’d Fran. Here athlete B gets a very different workout. It became more a matter of slogging through to the finish instead of sprinting to the end, and the metabolic effect of the WOD was lost. Some scaling on weight or reps may have gotten him the intended effect of the infamous 21-15-9 of thrusters and pull-ups. If his thrusters were the limiting factor using a 75lb barbell may have been appropriate. If pull-ups were the time suck then maybe going 12-9-6 on that portion would have made the difference.
 
Just this week you were challenged to find your max weight for a “4 minute Grace”.  This was a great active lesson on scaling that I hope you got. Sure, sometimes it can be good just to go at a WOD Rx’d for the sake of completing it as such. There can be some real mental/emotional benefit to that. The majority of the time though, when it comes to met-cons, especially the short/intense kind, try and find where your intensity level needs to be for the intended effect of the workout. Then focus on getting stronger and the Rx’d weight will come. A good estimate for high rep barbell work is to use around 65% of your max. So if your max clean and jerk were 150lbs, then 95-100 lbs would probably get you a good dose of Grace. If you’re not sure where or when to scale, just ask one of the coaches as CFSBK. That’s what we’re here for. Cheers to good training.

Congratulations to all the Strength Cyclers who hit PR’s yesterday.  Post results to comments!
___________________
Donny Shankle push pressing 140kg (308 lbs) youtube
Matt Chan does a 2000m Row, 50 Pistols and 30 225# Hang Cleans in 12:04 CrossFit Games

60%x2x10

Lots of speed every rep, minimal transition time between sets with your partner(s).

Post loads to comments.
compare to 5.2.12

3 Rounds For Time of:
270 Meter Run
15 Thrusters 65/45
15 Kettlebell Swings Swings 53/35

Post time and Rx to comments.

Underneath the Hoodie: Jeremy Fisher

By Margie Lempert

Height: 5’7”
Weight: 185
DOB: 5/6/77
Born: Allentown, PA
Grew up: Atlantic Beach, Long Island
Place of Higher Learning: New York University, Psychology

Do me a favor. Put on your headphones. Now, click here (skip the ad) and settle into the story of Jeremy Fisher. Trust me, it’ll make the whole experience more… epic.

In third grade, Scholastic Reader had a listing for Gods, Demigods & Demons: An Encyclopedia of Greek Mythology. He forced his mom to order it, and it quickly became his essential text. It was the perfect book: no stories to wade through in order to extract facts, he could just know things.

The Encyclopedia eventually led the way to the full blown myths, as well an early fascination with World War II. He read about weaponry and equipment and personal narratives and strategy and planning. He fell in love with Alexander the Great and the Persian Wars. Myths and heroes, guns and knives – this is what decorated his interior life and occupied most of his time, not that anyone knew. His ardent reading relieved him of the need to deal with people, from whom he always felt apart. The oldest of four boys within an impressively large extended family, Jeremy was at once the one in the charge, and the one who couldn’t be persuaded to look up from his book.

When Jeremy was about 3, his grandfather ran over him with a lawnmower. The accident laid him up in the hospital for 6 weeks with a broken femur. That’s a long time to be secluded from others, especially at such a young age, and his resulting imaginary life may have its genesis in the event.

Lest you think little Jeremy was pure geek, I’ll tell you the other story of his youth: you see, at the same time he found his Encyclopedia, he also found the wrestling mat. He took to it quickly and developed a very aggressive style which relied on the unconventional use of his legs. He wanted to break his opponent’s will, and to him that was best done through pain. An angry kid, the mat presented an acceptable place for him to hurt people. It also taught him how to walk away from the anger when the match was over, perhaps saving him from a more troubled adolescence. In the wrestling room, Jeremy was on top, but he did not derive a lot of social confidence from his abilities.

High school was spent making weight, playing D&D with his buddies and working on the beach in the summers (he grew up between the bay and the ocean). He was an erratic student: a great test taker with a naturally good aptitude for school, but no real desire to excel at what didn’t interest him. Ironically, he was best at science and often got along poorly with his english teachers. In the middle of high school, he started running track to keep in shape and that’s where he met he first serious girlfriend, who he stayed with through most of college.

NYU. A partial scholarship and the lure of the City trumped his other thought of joining the Navy as a pilot. He intended to wrestle there, but at some point towards the beginning, he suddenly found he just wasn’t that interested in it anymore. He wasn’t crazy about the coach, and there was all this other college stuff to explore. It was a good thing because, at his girlfriend’s prodding, eventually he joined track and ended up meeting his most long lasting friends. As a Div III school, the team was never very good, but Jeremy was able to keep it in perspective. After all, losing a wrestling match usually meant you got hurt, whereas losing a race just meant you ran slower than the other guy.

College was a mixed bag emotionally and left him a little bewildered. After 9/11, Jeremy once again began thinking about the military, so he enrolled in Officer Cadet School on an aviator contract. Part way through training, he injured his back and was sent home. It was a hard incident to get over. He took a job in his Dad’s company doing interior construction jobs for big box stores. He was on the road, working nights and getting more and more out of shape. When he left that company to work for RSI, he finally started to find his way back to the gym.

He started with the basic Men’s Journal deal, but knew enough to recognize that it wasn’t super effective. Good intuition about bullshit programs and an impressive ability to search the web led him to Rippetoe and others like him. He decided it was time to get strong. Within one year he was pulling in the low 400s, benching around 300 and squatting in the low to mid 300s.

When he first found Crossfit.com, the workouts seemed fun, but he was dubious about its lack of consistent lifting. Nevertheless, he started figuring out how to incorporate WODs into his lifting regimen. In 2007, he decided he would follow mainsite in addition to his lifts. He was back at his Dad’s company, still working odd hours and often lifting in the middle of the night after a shift ended.  And then he heard about CFSBK. David had just moved indoors when Jeremy decided to check it out. His first class consisted of him and some hungover guy from out of town, but with a promise from David that the next class would be deadlifting, he returned. It was a little strange to be with people again, but also nice to express his competitiveness in the company of others.

Jeremy went down the CrossFit rabbit hole full force and even took himself to the 2008 Games where he placed 32 out of over 130 male competitors. It was a different thing back then: scrappier, but with unexpected and inspiring performances of athleticism. When he returned to Regionals in 2009, he saw the writing on the wall: CrossFit was changing and the competition had already outpaced him.

In 2008, the financial crisis virtually shut down construction and his Dad’s company had to drastically reduce staff. Jeremy’s layoff was rough, but it also prompted his path to coaching and piloting his first Strength Cycle. He had originally envisioned it as a strength biased CF class, but David pushed him to make it exclusively about lifting. It brought him full circle and he was happy to be back with the bar full time.

Of course, Jeremy is still an obsessive reader and consumer of information. He’s prone to late nights of video games, comic books and internet surfing. It’s impossible to tear him away from anything with the printed word or zombies and guns. One of his most compelling subject matters is atheism. A fervent believer in the untruth of religion, Jeremy arrived at his beliefs through science and evolution. He has always been fascinated by how things work, and, for him, evolution is the most elegant explanation of animal behavior and function. He started reading Richard Dawkins in his mid-20’s and quickly picked up Sam Harris, Christopher Hitchins, Jared Diamond and others. Nature documentaries, especially those featuring predators, captivate him and he retains a shocking amount of information about what he sees.

And then there’s me. Or rather Jeremy and me. Let’s just say, he knew early, was persistent, and I’m the better for it.

So, now you know the story of the hulking guy on the platform (who is roughly 50 lbs bigger than his high school incarnation). He’s not so scary, is he? But don’t tell him you know that.

Parting Shots:
Favorite Comics: Punisher; Walking Dead; anything by Garth Ennis
Favorite Books: Gates of Fire; Blind Watchmaker; World War Z
Favorite Video Games: Assassins Creed; Shadows of the Colossus; Grand Theft Auto
Favorite Music: Johnny Cash; NIN; Nirvana
Favorite Lift: Squat

Most admires:
Mark Rippetoe for his clarity and foundation
Jim Wendler for his awesomeness
Andy Baker for his programmatic wisdom

Upcoming Strength Goals: Squat 450; Press 225; Bench 350; Deadlift 525

Secret Talents:
He’s a manny in the making. Always been great with kids and loves to be with them
He knows the meaning of all the Beatles songs
He knows about shit you don’t think anyone does (except maybe Malcolm)

Favorite way to eat eggs:
Mixed with flour, sugar, baking soda, chocolate chips and baked.

_________________________

Good Luck Strength Cyclers on your Total today!

Congratulations to Erica and Greg N on the birth of their first son, Reid Oris Nofi!

“Reid was born on Saturday morning at 4:14 am, weighing 8 lbs 12 oz and measuring 21 1/4″ long. He has giant hands and feet, which his parents hope will serve him well in his future crossfitting career. We look forward to bringing him in for a visit very soon!”
-Erica and Greg

Happy Birthday, Micheline G!

CrossFit Total Tomorrow!

Coach Jeremy’s Strength Cycle will CrossFit Total tomorrow from 6-9:30pm. Watch these strong guys and gals test their 1RM’s after 8 hard weeks of pushing and pulling steel.  Spectators are welcome and encouraged!

Ken’s Ring Strength Series Returns

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

Ken’s Gymnastics Ring Series (Advanced)
Sundays from 1pm – 2pm
5/13/12 – 6/10/12
(no class Sunday 5/27/12)
$60 paid in full
By Invitation Only-Email Ken at hallerk(at)gmail(dot)com for more information.

Ken’s Gymnastics Ring Series (Beginner)
Sundays from 2pm-3pm
5/13/12 – 6/10/12
(no class Sunday 5/27/12)
Register Here!

Price:
$60 for 4 Weeks

Cap:
6 Participants

Physical Requirements:
1 Strict Pull-Up, Women
3 Strict Pull-Ups, Men
5 Push-Ups, Women
10 Push-Ups, Men

Ken Haller’s Bio
Ken was a nationally competitive gymnast in Newton, MA and at the University of Michigan. After graduating, Ken coached for eight years at Capital Gymnastics in Northern Virginia where he coached regional and national champions. His students have gone on to be NCAA champions and members of Cirque du Soliel. In searching for an activity to replace gymnastics, Ken filled the void with rock climbing and yoga for the past ten years and recently found CrossFit to round out his training.

___________________
Burpee Smoked Elbows? Epicondylitis-ness? Voodoo it. Mobility WOD
Banish Your Elbow Bench, Dip, Pull Up Pain, You Don’t Really Play Golf or Tennis Do You? Mobility WOD
The Myth Of The Dumb Jock Gawker
Mixing Weight Training and Aerobics NY Times
I Want To Look Good Naked In The Cave
Mosquitoes Don’t Even Need To Bite Us, Study Shows

Work up to 80-90% of your max and then perform 1 Clean every minute, on the minute for 12 minutes.

Post loads to comments.
(e3/4)

Assistance Work
Seated Box Jumps 3×5

75 Kettlebell Swings
50 Hollow Rocks

Partition as desired

Tyler Jones

Happy Belated Birthday, PR!

CFSBK Intern!

CFSBK will be hosting Tyler Jones through is 90 hour internship for Long Island University.  Tyler will be shadowing and then assisting for the next month on Monday, Tuesday and Thursday evenings as well as Sundays.  Tyler starts tonight, please welcome him!

As Many Rounds As Possible In 20 Minutes of:
5 Pull-Ups
10 Push-Ups
15 Squats

Post rounds and Rx to comments.
compare to 1.8.12

Happy Birthday Coach Jeremy!

New Equipment

Look forward to seeing the following items in CFSBK’s ever expaning war chest:

VooDoo Floss Bands
Rogue HG Collars (x5p)
15lb Training Bars (x2)
Dip Belts (x2)
Rumble Rollers (x2 Shortys)
Chain Kits (x2 Pairs)
Post Landmine (x1)
Farmers Carry Handles (x1p)

Ken’s Ring Strength Series Returns

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

Ken’s Gymnastics Ring Series (Advanced)
Sundays from 1pm – 2pm
5/13/12 – 6/10/12
(no class Sunday 5/27/12)
$60 paid in full
By Invitation Only-Email Ken at hallerk(at)gmail(dot)com for more information.

Ken’s Gymnastics Ring Series (Beginner)
Sundays from 2pm-3pm
5/13/12 – 6/10/12
(no class Sunday 5/27/12)
Register Here!

Price:
$60 for 4 Weeks

Cap:
6 Participants

Physical Requirements:
1 Strict Pull-Up, Women
3 Strict Pull-Ups, Men
5 Push-Ups, Women
10 Push-Ups, Men

Ken Haller’s Bio
Ken was a nationally competitive gymnast in Newton, MA and at the University of Michigan. After graduating, Ken coached for eight years at Capital Gymnastics in Northern Virginia where he coached regional and national champions. His students have gone on to be NCAA champions and members of Cirque du Soliel. In searching for an activity to replace gymnastics, Ken filled the void with rock climbing and yoga for the past ten years and recently found CrossFit to round out his training.

_____________________
How Has Coach Jeremy gotten you better?

Work Up To a Heavy Triple

No Failing/Bailing today. Try to add a few pounds from last week’s squats.

Post loads to comments.
(e2/4) compare to 4.28.12

“Annie”

50-40-30-20-10 Reps For Time of:
Double Unders
Sit-Ups

Post time and Rx to comments.
compare to 1.8.12

Jay R on Box Jumps

Memorial Day Murph!

Mark your calendars! Memorial Day Murph is happening on Monday, May 28th. As always, we’ll be doing “Murph” and then finishing off with some Beers and BBQ! What’s “Murph” you ask?

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. If you’ve got a 20lb vest or body armor, wear it. As always, scaling options will be provided.

Add Your Thoughts To “World Class Fitness”

CrossFit founder Greg Glassman’s “World Class Fitness In 100 Words” does a phenomenal job at encapsulating some basic pillars of a balanced fitness philosophy.  Take a moment to read it over and see if you can’t add between 1-3 sentences that you believe would further increase someone’s health. They may be related to cognitive, social, emotional or physical health. Post additions to comments!

World Class Fitness in 100 Words
“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.”

-Greg Glassman
__________________
Pull-Up Mechanics with Kelly Starrett CrossFit
Civilian Military Combine Comes to Brooklyn
Grey Cook Principle 1: Separate painful movement patterns from dysfunctional movement patterns whenever possible to create clarity and perspective.

What is Coach Fox doing?

Happy Birthday, Keith W and Jason Z (JZ1)!

We Have a Winner!

This Month’s CFSBK Book Club book will be…. “A Visit From The Goon Squad” by Jennifer Egan.

Jennifer Egan’s spellbinding interlocking narratives circle the lives of Bennie Salazar, an aging former punk rocker and record executive, and Sasha, the passionate, troubled young woman he employs. Although Bennie and Sasha never discover each other’s pasts, the reader does, in intimate detail, along with the secret lives of a host of other characters whose paths intersect with theirs, over many years, in locales as varied as New York, San Francisco, Naples, and Africa.

Go ahead and start reading, everyone! The discussion meet up will be on Sunday, June 3 at 5pm

Steph P’s Flip Cup Tournament For Parkinsons

 
__________________
NYT Review of “A Visit From The Goon Squad”
Women Olympic Weightlifters at the Arnold
Tatiana Kashirina Champion of Europe on weightlifting 2011 75+
How To Do Muscle-Ups, Levers, L-Sits and Much much more on another human
Drunken Master

Work Up To a Heavy Triple

No Misses, No Slop, lots of bar speed.

Post loads to comments.
(e2/4) compare to 4.26.12

For Time:
Row 500m
40 KB Swings 24kg/16kg
30 Pull-Ups
20 Thrusters 95/65
10 Burpees

Post time and Rx to comments.
compare to 11.20.11

How Many CrossFitters Can You Name In This Picture?

Strength Cycle Graduation

Coach Jeremy’s Strength Cycle will CrossFit Total on Wednesday, May 9th from 6-9:30pm. Watch these strong guys and gals test their 1RM’s after 8 hard weeks of pushing and pulling steel.  Spectators are welcome and encouraged!

CrossFit Ragnarians Shoutout

CFSBK is sending 2 teams to Ragnar this year.  Our runners have been working hard preparing for the event, prioritizing their nutrition and thinking of cool things to put on their T-shirts.  Below is a description of the event:

Ragnar is the overnight running relay race that makes testing your limits a team sport. A team is made up of 6-12 individuals; each individual runs 3 legs. The legs of the race vary in difficulty and distance, from 3-8 miles, allowing elite and novice runners to run together. Over 2 days and 1 night, teams run across 200 miles of the country’s most scenic terrain. Pair that with crazy costumes, inside jokes, a great finish line party and unforgettable stories. Some call it a slumber party without sleep, pillows or deodorant. We call it Ragnar.  Both teams will race on May 11-12

To see the team roster and shirt designs for teams, “Skull and Borg” and “Bacon Fueled, Tequila Driven” click here.

If you’re on a Ragnar team, what are you doing to get ready for the race?
__________________
Shana Alverson Prepares For Her 4th Trip To The Games CrossFit Games
Feng Yi Chew from Singapore Talks Training CrossFit Games
Nikki Isbell Hits 155 PR in the Snatch Ladder CrossFit Games Video

55%x2x12

Notes:
– These will feel very light. The point of speed squats is to develop speed strength, not maximal effort strength.
-Rest about 30 seconds between sets.
-Set box just below parallel. Use a stance about 1 step wider than normal. Pause for a 1 count on the box. Maintain tension on the box.

Post loads to comments
(e2/4) compare to 4.24.12

5 Rounds for Time:
14 Dumbbell Hang Power Snatches, 7 each side
50m Sprint

Go Heavy with your dumbbell

Post load and time to comments.

50 Band Good Mornings

Choose a band that you can go unbroken with. Use the guide below to determine which band is right for you based on how much you can squat.

65-135lbs – Blue Band
136-225 – Thin Green Band
236-315 – Thick Green Band
315+ – Black Band

The CFSBK Book Club Meet Up!

Happy Birthday, Noor A, Robyn O and Jayme L!

Janelle’s AskAthletes Entry

Check out Janelle R’s entry to yesterday’s AskAthletes CrossFit Free Membership contest.  While she may not have won, we think her write up was awesome enough to share with you guys.

Originally, my Crossfit adventure was ALL about me – thinner waist, tighter butt, killer legs, etc. Then when I got engaged to the love of my life my attention and focus shifted drastically. I now Crossfit because as we embark on this journey of creating a family it gives me the strength, endurance and most importantly the confidence to face everyday challenges with grace, humility and courage. I Crossfit for me, my loved ones and my community so I can live a long healthy life that allows be to give more to them than they give to me.

Great words, Janelle! Keep up the great work at the gym!

Help Choose The Next Book Club Book

The CFSBK Book Club is voting on the next book to read. Below are the proposed books, if you’ve read one before or are interested in reading one of these, let us know your thoughts in the comments section. If you’d like to get on the book club mailing list, please email pjeanlouis1 AT gmail.com

• Ten Thousand Saints: A Novel by Eleanor Henderson 
• A Visit from the Goon Squad by Jennifer Egan 
• Netherland by Joseph O’Neil
• My Bright Midnight by Josh Russell
• Wench by Dolen Perkins-Valdez

Good Training Clip

Check out Shane Sweatt, CrossFit’s Powerlifting special matters expert talking about why form is More important for performance as you fatigue.  CFSBK recently hosted Shane and Laura Sweatt for a Powerlifting Trainers Course.  Today’s workout is heavily influenced from what we learned at that seminar.
_________________
Grip Strength Program For Weightlifters Cathletics
Olympic Lifting Training Footage Cathletics
The Brooklyn Nets Reveal Their New Logo and Website
Things You Can Learn From Your Pet Pet MD