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
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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

 
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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?
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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

Welcome Myla Willow Zimbler to the world! 6 lbs. 15.2 ounces. 21 inches
Congratulations to Brian Z (BAZ) and his wife Nora on the birth of their first child!

CFSBK Badass Report:

• Coach Jeremy hit his “2/3/4/5” (220 Press, 335 Bench, 435 Squat, 500 Deadlift)

• Martha S hit a 7lb Squa PR at 122lbs

• Chris P (CP) hit a 25lb Deadlift PR at 295lbs

• Noah B Got his Kipping Pull-Up Mojo

• Sarah LR got a 5lb Deadlift PR at 265lbs

• Kristen H (KH) hit a Double Under PR with 42 Reps Unbroken

• Jess B (J-Bails) also hit a Double Under PR with 50 Unbroken AND a 290lb Deadlift PR

• Ron W got his first 3 double unders linked together

• Lana Z got a 210 Deadlift PR, 85lb Clean and Jerk PR and 7 Strict Push-Ups

• Dan H (DH3) got a 10lb Press PR at 170lbs and an 8:43 Helen

• Sarah W (WORM) hit the leaderboard with a 7’1″ Standing Broad Jump

• Kyla also placed leaderboard with a 6’9″ Standing Broad Jump

Great work, Team SBK! If you’ve gotten better recently, share it with us on the gym Accomplishments Board! Also, a new month brings new short term goals.  Next time you’re in the gym post how you’d like to get better this month on the Goals Board.

AskAthletes Contest

AskAthletes is running a contest on their Facebook page where you have 4 sentances to explain why you should win a free month to your CrossFit gym.  CFSBK is participating in this event along with about 150 other affiliates.  The winner of the contest wins 1 month of training at their gym.  Give it a shot and see if you can win!

What is your current music obsession?
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CrossFit and SAT Prep CrossFit Norcal
California Strength Preps for 2012 Weightlifting Nationals Youtube

Perform the following complex for 5 total sets:
1 Hang Power Snatch
1 Snatch Balance
1 Hang Squat Snatch

Focus on establishing good positions and being fast throughout.

Post loads to comments.

Partner Workout:
200 Wall Ball Shots for time

1 partner working at a time. Partition as desired.

Post time, load and partner to comments.

A Slow Motion Snatch Demo
Thanks to Matt H for using his awesome camera to take this!

CSA with Sol Flower Farm and Herondale Farm: Deadline Tomorrow!

Sol Flower Farm need 25 shares by May 1 in order keep CFSBK as a drop site. Remember, you can split a share if you’re worried about having to feed yourself all those delicious vegetables. Go here to find a veggie partner on our CSA forum.

Psssst!!! Are you worried about financing your meat AND vegetable share? Well, let’s put it in perspective:

Herondale’s next cycle runs from June-November, as well as Sol Flower Farm. That’s about 25 weeks of basic food needs taken care of.

Now, let’s say you and your honey/buddy/roomy eat about 4lbs of meat per week from your monthly Herondale Farm share. You also go through a box of veggies a week from Sol Flower Farm. The combined cost is breaks down to a mere $63/week. That’s hella cheap. Could you really replicate that quality and quantity by buying your food ad hoc?

And remember, you have the option to pay monthly for both shares, so you don’t have to put down a boatload of cash up front. You’re gonna spend money on food each month anyway – why not spend less?

• Herondale: $200 down and $125/month, 15 lbs/month

• SolFlower $150 down and $100/month, 4 boxes of veg/month

Check out our Join Our CSA page over there on the left to get all the details. Feel free to email margie (at) crossfitsouthbrooklyn dot com for more questions.

_________________
Where Have All The PR’s Gone? Cathletics
What’s My 1 Rep Max? CrossFit Invictus
Evil Knievel (PRs and Rep Maxes) Talk To Me Johnnie
Woman Dead From Drinking 2 Gallons of Coke a Day digtriad

Choose one of the following workouts depending on your ability. You can only attempt the Muscle-Up version of this workout if you have unassisted chest to bar pull-ups and are at or very close to unassisted Muscle-Ups. If you don’t have Chest to Bar Pull-Ups, scale accordingly.

For Time:
1000 Meter Row
10 Clean and Jerks, 135/95
3 Muscle Ups
10 Clean and Jerks, 135/95
3 Muscle Ups
10 Clean and Jerks, 135/95
3 Muscle Ups
800 Meter Run

or

For Time:
1000 Meter Row
10 Clean and Jerks, 135/95
10 Chest to Bar Pull-Ups
10 Clean and Jerks, 135/95
10 Chest to Bar Pull-Ups
10 Clean and Jerks, 135/95
10 Chest to Bar Pull-Ups
800 Meter Run

Post time and Rx to comments.

Rickke Does His Best Impersonation of a Banana

Congratulations to Melissa L (Melo) on her 9:41 “Helen” performance! This beats her old score at the top of the women’s leader board.

Congratulations to Peggy JL on her 200lb Deadlift PR!

There is no formal Competition Class today, come on in and hit the posted WOD!  If you’re in Comp Class, show up at noon to throw down with the other big dogs.

CFSBK Book Club Tonight at 5pm

Tonight at 5pm the CFSBK Book Club will be meeting at Brooklyn Social to discuss this month’s book, “The Sense of An Ending”.  Check out the discussion questions located here and get stoked on discussing the book and having drinks with some of CFSBK’s finest.

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Dave Leys Hates His Legs CrossFit
What are the CrossFit Regionals?
Diet, Stress, and Your Neurotransmitters Robb Wolf

Work Up To a Heavy Triple

No Failing/Bailing today.

Post loads to comments.
(e1/4)

3 Rounds For Time of:
50 Double Unders
10 Deadlifts, 225/155

Post time and Rx to comments.

Rob N Gets Deep

CFSBK just purchased a projector and screen for Movie Nights, CrossFit Games viewing and everything in between!

Gym Equipment Etiquette Reminders (Barbell & Bumper Edition)

While not at all comprehensive, these pointers can help your rack up credibility points at the gym, especially with the coaches!

Don’t Mix Hi Temp Technique Plates and Heavy Bumps!: The High Temp Technique Plates (those 5lbs hard plastic bumpers) should only be used alone on bars or with 10 or 15lb bumpers.  Mixed with anything above a 25lb bumper they stand a high chance of cracking when bailed.  We’ve sent many to an early grave for exactly this reason.  Again, when the weight is light, you don’t need to bail and you should always try to have the heaviest bumpers as possible on your bar, not a bunch of 5’s, 10’s, 15’s and change.

An Empty Bar is a Delicate Thing: Even our crappiest barbell can handle being dropped from overhead with huge sums of weight flanking it’s sleeves.  The key here, is that the bumpers are what absorb most of the impact when dropped.  An empty barbell on the other hand is more likely to warp or damage its rotation mechanisms when dropped.  There is never an excuse to drop an empty barbell and doing so will always result in a 20 Burpee Penance!

Wait! Is this a 5, 10 or a 15lb plate? The workout has just ended, the room is still spinning a little and you’ve got to get your weights away before the next group of athletes gets their turn.  When approaching the bumper stack, take that ever precious moment to look at your smaller bumpers and make sure they’re being stacked in the correct column.  A haphazard clean up can cause an incorrect or uneven bar weight for someone in the next class.

Restacking Bumpers: When you’re breaking down your barbells make sure to put them back in an orderly stack. If you’re the first person back to a low set of bumpers and the PVC holder is down, put it back so all the remaining bumps can be stacked properly

Bailing: Bailing is a necessary part of lifting heavy and metcons but don’t go crazy with it.  People can get a little bail-friendly and drop weight they could have just as easily put down under control.  Excessive dropping puts wear on the bumpers AND the bars. You’ve no doubt noticed the bumpers with big cracks and no metal inserts in them.  Why is that? Too much bailing!

_________________
Bad CrossFit Etiquette YouTube
We Don’t Do Easy, We Don’t Do Lazy CrossFit
How Much ROM Do You Need, Realy? MobilityWOD

Coaches Josh and David Experiment with Assistance Work

Congratulations and Farewell to Marion C who recently got a job with the Obama for America video production team and will be moving to Chicago through the election.

Farewell also to Patrick C who is moving to Califorina!

CSA with Sol Flower Farm and Herondale Farm: The Deadline Approaches!

Sol Flower Farm need 25 shares by May 1 in order keep CFSBK as a drop site. Remember, you can split a share if you’re worried about having to feed yourself all those delicious vegetables. Go here to find a veggie partner on our CSA forum.

Psssst!!! Are you worried about financing your meat AND vegetable share? Well, let’s put it in perspective:

Herondale’s next cycle runs from June-November, as well as Sol Flower Farm. That’s about 25 weeks of basic food needs taken care of.

Now, let’s say you and your honey/buddy/roomy eat about 4lbs of meat per week from your monthly Herondale Farm share. You also go through a box of veggies a week from Sol Flower Farm. The combined cost is breaks down to a mere $63/week. That’s hella cheap. Could you really replicate that quality and quantity by buying your food ad hoc?

And remember, you have the option to pay monthly for both shares, so you don’t have to put down a boatload of cash up front. You’re gonna spend money on food each month anyway – why not spend less?

• Herondale: $200 down and $125/month, 15 lbs/month

• SolFlower $150 down and $100/month, 4 boxes of veg/month

Check out our Join Our CSA page over there on the left to get all the details. Feel free to email margie (at) crossfitsouthbrooklyn dot com for more questions.

Book Club Meet Up

This Sunday the CFSBK Book Club will be meeting this Sunday at 5pm at Brooklyn Social in Carroll Gardens. Below are some questions about the book to consider. There is also a NYT book review of “The Sense of an Ending at the Bottom”

• What does the title mean?

• The phrase “Eros and Thanatos,” or sex and death, comes up repeatedly in the novel. What did you take it to mean?

• Discuss the many definitions/meanings of “history” in the novel. For one, Adrian says, “we need to know the history of the historian in order to understand the version that is being put in front of us” (p.13). How does this apply to Tony’s narration. Barnes offers other theories: Adrian also says, “History is that certainty produced at the point where the imperfections of memory meet the inadequacies of documentation” (p. 18), and Tony says, “History isn’t the lies of the victors . . .It’s more the memories of the survivors, most of whom are neither victorious nor defeated” (p. 61). Which of these competing notions do you think is most accurate?

• Did Tony really love Veronica?

• When Mrs. Ford told Tony, “Don’t let Veronica get away with too much” (p. 31), what did she mean? Why was this one sentence so important?

• What is the metaphor of the Severn Bore? Why does Tony’s recollection of Veronica’s presence change?

• Why did Tony warn Adrian that Veronica “had suffered damage a long way back?” (p. 46). What made him suspect such a thing? Do you think he truly believed it?

• What role does the character Margaret play in Tony’s story?

• Why is Tony so determined to get the diary from Veronica?

• How does the revelation in the final pages change your understanding of Veronica’s actions?

• What do the closing lines of the novel mean? [“There is accumulation. There is responsibility. And beyond these, there is unrest. There is great unrest” (p. 163).]

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“A Sense Of An Ending” NYT Book Review
CrossFit Striking Foundations
Up All Night: Just How Bad Are All-Nighters? Greatist
Are You a Badass? WMFU