70%x3
80%x3
90%x3+

If you’re following a linear progression add 1-5lbs as appropriate.

Post loads to comments.

For Time:
30 Ball Slams
30 Box Jumps, Games Standard
1/3 Mile Run
30 Burpees
30 Pull Ups

There is no Rx for the Ball Slam or Box Jump today. Choose an Rx that will allow you to keep moving without needing to take much rest.  24″ is the cap on box height. The pull-ups should be scaled such that you can finish in 3-5 sets. If you’ve got pull-ups but 30 is too many, you can scale to 10, 15 or 20 reps. Ring Rows are another alternative.

Post time and Rx to comments.

Billy K Gets a Under the Bar

Congratulations to Andrew M who PR’d his Marathon this week with a 3:28:32 time!

Congratulations to Tom S who was recently appointed to the NYC Environmental Control Board as the Business Community Representative!

Attention Nerds*!

Specifically literary type nerds.. For their second go-around, the CFSBK Book Club has chosen “The Sense of Ending” by J. Barnes for their second read.  If you’d like to join in, simply pick up the book and get reading.  The club will be meeting at a bar or coffee shop to discuss the book on April 29th. To get on the email list for this and future events, please email Peggy at pjeanlouis1(at)gmail(dot)com

Book Description from Amazon
This intense new novel follows a middle-aged man as he contends with a past he has never much thought about—until his closest childhood friends return with a vengeance, one of them from the grave, another maddeningly present. Tony Webster thought he’d left all this behind as he built a life for himself, and by now his marriage and family and career have fallen into an amicable divorce and retirement. But he is then presented with a mysterious legacy that obliges him to reconsider a variety of things he thought he’d understood all along, and to revise his estimation of his own nature and place in the world.
 
A novel so compelling that it begs to be read in a single sitting, with stunning psychological and emotional depth and sophistication, The Sense of an Ending is a brilliant new chapter in Julian Barnes’s oeuvre.

*CFSBK is using “Nerd” as a term of endearment. In fact, most of CFSBK’s staff is part or whole Nerd!

Cleaning Service Needed

CFSBK recently lost both of our cleaning people.  If you’re a fellow business owner and can recommend a cleaning service or person that can deal with some heavy duty (and light) commercial cleaning please contact David(at)CrossFitSouthBrooklyn(dot)com.  We usually do two deep-cleans, one on the weekend and the other mid week as well as 2-3 lighter cleans every other day.  Help keep David’s anal retentive need for cleanliness in check! We provide fair wages y hablamos Español.

_______________________
Pulled Hamstring TTMJ
New Book: Drop The Fat Act Precision Nutrition
Coach Glassman visits St. Jude Children’s Research Hospital CrossFit

70%x3
80%x3
90%x3+

If you’re following a linear progression add 2.5-5lbs as appropriate.

Post loads to comments.

As Many Rounds As Possible In 10 Minutes Of:
5 Man-makers
25 Double Unders

At the top of the push-up position in Man-Makers, take extra time to properly set up your shoulder position and keep yoru midline tight.  With these, slower is harder, slower is better!

Post rounds and Rx to comments.

Ryan P Returns!

We Want To Hear From You!

If you’ve got something you think would be appropriate for the blog let us know! We think our members are amazing and want to know what kinds of things you guys are working on inside and outside the gym.  Today we’re talking about a fundraiser for charity via Kim M, yesterday we highlighted Murat’s new coffee shop and a few days earlier we showcased some of the amazing photography of Josh D from his recent trip to Burma. If you’d got something you think might be appropriate for the blog, send it to David(at)CrossFitSouthBrooklyn(dot)com.

“Regularly Learn And Play New Sports”

The end to Greg Glassman’s “World Class Fitness in 100 Words” says it all. Are you interested in advancing your fitness? If so, join the CFSBK Softball team!  Dan H. has already recruited about 22 people for a CFSBK softball team as part of the YMCA Adult Co-ed League. Games are usually held once a week around 7pm at the Red Hook fields.  A small league fee of $40-50 per person will be expected to participate for the season. ALL levels are welcome.  If you’re interested or have any other questions, please contact dh3 at dhalioua(at)gmail(dot)com

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

Help the Leukemia Lymphoma Society and Get a Hot Date

On Thursday, April 19th at the Hudson Terrace, from 6 – 10 p.m CFSBKer Kim M’s friend will be hosting a date auction to raise funds for the LLS.  This is a great opportunity to help find cancer research, meet new people, potentially go on a date and even get a goodie bag (Who doesn’t love goodie bags?!).  To find out more information about the event as a guest or volunteer yourself for as a potential date, contact Kim at kim.millervt(at)yahoo(dot)com

__________________
Rich Froning: Games Prep and Training CF Games
Chuck Carswell on the Games Evolution CF Games
CrossFit’s Top Athletes do: 9-6-3 Thruster (165#), Muscle-Up
Photo Gallery, Ocean’s Soul National Geographic

Suns Out, Guns Out

Masters Love

Here’s an update on our favorite CrossFit Masters athletes.  Jacinto and Bob are local legends with incredible athletic backgrounds.  Both of these guys are going strong and killing it in the Open, great job fellas!

Jacinto Bonilla
Age: 72
Current Standing: 22nd out of 83 Ranked Athletes
WOD 12.1 (7 Min Burpees) 80 Reps
WOD 12.2 (Snatch Ladder) 87 Reps, 30@45lbs, 30@75lbs, 27@100lbs
WOD 12.3 (BJ/PP/T2B) 210 Reps, 5 Rounds + 15,12,3
WOD 12.4 (WB/DU/MU) 179 Reps, 150 WB, 20 DU

Bob Semmens
Age: 54
Current Standing: 98th out of 665 Ranked Athletes
WOD 12.1 (7 Min Burpees) 93 Reps
WOD 12.2 (Snatch Ladder) 60 Reps, 30@75lbs, 30@135lbs
WOD 12.3 (BJ/PP/T2B) 226 Reps, 6 Rounds + 10
WOD 12.4 (WB/DU/MU) 162 Reps, 150 WB, 12 DU

Murat’s New Coffee Shop

CFSBKer Murat U is opening up a Coffee shop on the east side of Flatbush and 6th ave. This will be Murat’s second coffee shop in addition to Prospect Perk Cafe located on Sterling Place.  CFSBK wishes the best of luck to Murat on his new venture and we encourage everyone to get their caffeine fix at “Hungry Ghost” when it opens up.  To read the F#$cked in Park Slope preview, click here.

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Paleo NYC is hosting a Grain and Sugar Free Cooking Class on March 31st
True Sportsmanship
Robert Anton Wilson Explains Quantum Mechanics

Work Up To A Heavy Single, Each Arm

Post loads to comments.
compare to 1.8.12 and 10.22.11

3 Rounds Not For Time of:
400m Run
15 Thrusters, 65/45
10 Strict Knees to Elbows

Dan works hard at 12.4

Congratulations to our very own CrossFitting Cross Word Puzzler Extrodinare, Stella Z for taking 9th place in the American CrossWord Puzzle Tournament!

Last Chance To Get Really Strong!

Today and tomorrow are the last days to sign up for a Strength Cycle. We’ve got one spot in Cycle A that just opened up again, first come first serve!  There is also room in all the other cycles for interested athletes.  If you’re on the fence… this is your nudge!

Upcoming 3x Per Week Cycles (1 Slot Left!)
Cycle A  (Novice Program)
3/19/12 – 5/11/12
Mondays and Wednesdays from 7:00-8:30pm
and Fridays from 6:00-7:30pm
Register Here

Cycle B (Intermediate/Advanced) (5 Slots Left!)
3/20/12 – 5/13/12
Tuesdays and Thursdays from 7:00-8:30pm
and
Sunday from 10:00-11:30am
Register Here

Upcoming 2x Per Week Cycles (3 Slots Left!)
Cycle C (Morning)
3/19/12 – 5/9/12
Mondays and Wednesdays from 6:30-8:00am
Register Here

Continuing Education (6 Slots Left!)
3/20/12-5/10/12
If anyone is confused as to which cycle they belong in, they can contact Jeremy to discuss placement.
Register Here

Again Faster Jump Ropes!

Did you miss out on our last bulk order of these sweet and fast jump ropes?  Well Joy did and she’s had enough of being tripped up by a light, slow rope.  She’s looking for 10 other folks to join in on a bulk order of the Again Faster Revolution rope.  Including shipping costs, the ropes would run just over $24 each.  If you’re interested, please contact Joy at jmele72(at)hotmail(dot)com.

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Like Theres No Tomorrow Wimp
Kid’s got Flips and Jumps Wimp
Intense Moutain Bike Downhill Head Cam Wimp
Yo-Yo Ma and Lil Buck Duet Wimp
Cognitive Effects of 48 Hours of Isolation Wimp

65%x5
75%x5
85%x5

If you’re following a linear progression add 5-10lbs as appropriate and do 3×5 work sets.

Post loads to comments.
compare to 2.26.12 and 1.8.12

Chi B looks to the heavens for solace

Join One of Our Upcoming Strength Cycles

Join Coach Jeremy for his Strength Cycle and spend the 8 weeks building your squat, press, deadlift, bench press and power clean.  There’s strong and then there is Strength Cycle strong.

Upcoming 3x Per Week Cycles
Cycle A  (Novice Program)
3/19/12 – 5/11/12
Mondays and Wednesdays from 7:00-8:30pm
and Fridays from 6:00-7:30pm

Cycle B (Intermediate/Advanced)
3/20/12 – 5/13/12
Tuesdays and Thursdays from 7:00-8:30pm
and
Sunday from 10:00-11:30am

Upcoming 2x Per Week Cycles
Cycle C (Morning)
3/19/12 – 5/9/12
Mondays and Wednesdays from 6:30-8:00am

Continuing Education
3/20/12-5/10/12
If anyone is confused as to which cycle they belong in, they can contact Jeremy to discuss placement.

Cost
3x Per Week Cycles:
$300 paid upon registration and then another $300 at the halfway point

2xW Cycles:
$200 paid upon registration and then another $200 at the halfway point

Class Sizes
Space is limited to 8 participants

Class Length
One hour and thirty minutes

You can register for all cycles HERE.

Email Jeremy(AT)crossfitsouthbrooklyn.com with any questions.

_______________________
CrossFit Cribs: CrossFit Vengeance
Coach Glassman discusses the new CrossFit for Hope fundraiser (formerly FGB), coming June 9th
Pursuit of Excellence with Greg Glassman
On Being a Trainer with Greg Glassman

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls
90 Double-unders
30 Muscle-ups

For folks not competing in the Open, here are some additional ways we’ll be scaling this workout:

• Wall Ball: 150 Reps, scaling Wall Ball weight primarily and height secondarily. You should scale so that you get through the Wall Balls before the 12 minute cap.

• Double Unders: 60 Attempts or 4x Singles (360 Reps). Individual skill level may vary this.

• Muscle-Ups: 3 C2B Pull-Ups and 5 Push-Ups = 1 Muscle-Up

Post reps completed and Rx to comments.

Current Top Female Scores
1. Taylor Richards-Lindsay 261 Reps (0 Rounds + 150 WB, 90 DU, 21 MU)
2. Emily Bridgers 260 Reps (0 Rounds + 150 WB, 90 DU, 20 MU)
2. Kelly Steadman 260 Reps (0 Rounds + 150 WB, 90 DU, 20 MU)

Current Top Male Scores
1. Neal Maddox 323 Reps (1 Round + 53 WB)
2. Rich Froning 209 Reps (1 Round + 39 WB)
3. Jason Khalipa 297 Reps (1 Round + 27 WB)

See Neal Maddox and Jason Khalipa’s WOD Demo
All scores are current as of 12:00am Sunday

Dave B, High On The Strength Totem Pole at CFSBK

Good luck to all SBK Competitors WODing at CrossFit Virtuosity today!

Check out Samir C’s article: Nietzsche, Power, and Bible-readers on the Subway

Again Faster Jump Ropes!

Did you miss out on our last bulk order of these sweet and fast jump ropes?  Well Joy M did and she’s had enough of being tripped up by a light, slow rope.  She’s looking for 10 other folks to join in on a bulk order of the Again Faster Revolution rope.  Including shipping costs, the ropes would run just over $24 each.  If you’re interested, please contact Joy at jmele72(at)hotmail(dot)com.

Josh Dick’s Photography

Our own Josh D just came back from an amazing photo journalism trip to Burma, check out his work:

“Inside the Karen State, young students at the Free Burma Ranger Jungle School of Medicine Kawthoolei engage in a clincal teaching environment and provide aid and medical care to hundreds of local Karen and internally displaced people inside the conflict zones of Burma. Gallery Here

“At Burma’s Jungle School of Medicine, Students are Teachers, Healers” Huffington Post

CFSBK Book Club Round 2 Launches!

For their second go-around, the CFSBK Book Club has chosen “The Sense of Ending” by J. Barnes for their second read.  If you’d like to join in, simply pick up the book and get reading.  The club will be meeting at a bar or coffee shop to discuss the book on April 29th. To get on the email list for this and future events, please email Peggy at pjeanlouis1(at)gmail(dot)com

Outlaw CrossFit talks 12.4

Coach Shane (Currently In Barbados) Reviews Dumbbell Benching

Congratulations to Jon F, Dave Mak, Rahsaan C, and Ron W on their first Muscle Ups at Coach Noah’s Muscle Up Skill Class last night!

Due due some logistic limitations, this weekend’s Open workout will be taking place at CrossFit Virtuosity instead of CrossFit Metropolis

There will be no Chiropractic and ART treatment by Dr. Fiddler the following two Saturdays as he will be working the Open Events

New Equipment!

We made some new purchases for the gym.  Get stoked on the following equipment:

• 1 Lightly Used Concept 2 Rower

• 2 Full Sets of Fractional Plates in lbs

• 2 Burgener and Rippetoe Barbells (specs)

• 24 New Jump Stretch Bands

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The Proactive Patient:7 Tips for Your Physical Therapist Visit by Eric Cressey T-Nation (WFS)
Before and After: Jenn S CrossFit New England
Changing the Momentum TedXBerlin
WORK OUT ALONE Gawker
Stay Off Your Traps!

65%x5
75%x5
85%x5+

If you’re following a linear progression add 2-5lbs as appropriate.

Post loads to comments.
compare to 3.8.12 or 2.23.12

3 Attempts at:
500m Row
or
400m Run

Rest about 3 minutes between attempts. Choose your weakest modality or mix and match.

Post times to comments.

Coach Margie stays fit while her broken foot heals

Speaking of Coach Margie, her, Coach Jeremy and former CFSBK Coach Gillian M are all in Witchita this week training with Mark Rippetoe.  Have fun and train hard, guys!

WOD 12.4 Announced

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls
90 Double-unders
30 Muscle-ups

Women’s Rx Wall Ball: 14lbs to 9′ target
Men’s Rx Wall Ball: 20lbs to 10′ target

This workout is reminiscent of the Bar Facing Burpee, Overhead Squat, Muscle-Up workout from last year where it works more like a chipper than a traditional AMRAP.  To even clear 1 round is a huge accomplishment and only a small percentile will get to the second round.  What is your strategy to get through the Wall Balls? How far do you think you’ll get?

Watch 2010 Men’s CrossFit Games Champ Graham Holmberg perform this workout here.

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Workout Demo: “Karen” 150 Wall Ball Shots For Time CrossFit
Scaling Karen CrossFit
Sweet Sweat (For Dan B)

65%x5
75%x5
85%x5+

If you’re following a linear progression, add 2-10lbs as appropriate

Post loads to comments.
compare to 3.7.12 or 2.22.12

5 Rounds Not For Time of:
:30 Hollow Hold or Rocks
20 Unbroken Kettbell Swings
10 Overhead Reverse Lunges, 55/35

The Kettlebell Swing should just clear your head, these are not competition standard swings.
The lunges are 10 reps total, or 5 each leg. The load should feel heavy.

Not Your Average Gym

Go Team CFSBK!

As of right now CFSBK is ranked 61st in the North East Region out of 169 teams.  We’re also sitting at 643rd place out of 1,788 worldwide.  For a full report on all our athletes per workout, check out the Open Link at the bottom of the navigation bar on the left.  Good luck to Team CFSBK as WOD 12.4 gets announced tonight!

New Group Training Rates Start Tomorrow

As detailed on 1/30/12’s post (copied below) we will be changing over to the new Group rates effective tomorrow. When your current contract is set to renew after the 15th you’ll be asked to switch over to the new recurring memberships. So if you usually get charged the 28th , on March 28th you’ll make the switch. If you’ve got any questions, or concerns, please contact David(at)CrossFitSouthBrooklyn.com

_______________

CrossFit South Brooklyn will be implementing some increases in Group Class training rates that will take effect on March 15th. Since our humble beginnings under the F line back in 2007 CFSBK has never raised prices but due to increased overhead costs and substantial investments into our program, the time has come for a little bump.  In the past 2 years alone our gym has grown exponentially and invested right back into the business to ensure a high quality experience for all our members. Firstly, we made the big plunge and moved into our current home here at Degraw Street as well as added 3 coaches (Jess, Noah and Josh) to our team. On top of that, we upgraded the website, acquired boat loads of new equipment, hired a nightly cleaning staff, increased the number of weekly classes, training options and are currently in the process of hiring HIRED (Jess Fox!) a full time office manager. Finally, we’ve spent thousands of dollars on staff education to ensure we can provide the best experience for everyone who walks through our doors.

We firmly believe that CFSBK is one of the best physical culture establishments in Brooklyn (and beyond!) and we can’t wait to take everyone along on our continued growth and development.  We appreciate the commitment and the hard work everyone puts into their health and count ourselves lucky to be a part of your journey.

CrossFit Group Classes

Drop in
New Rate: $25 (+$5 per class)

10 Class Punch Card
New Rate: $200 (+$1.50 per class)

2xW Membership
New Rate: $175 (+$2 per class)

3xW Membership
New Rate $215 ($1.50 per class)

5xW Membership
New Rate: $230 (+$1 per class)

DISCOUNTS

We’re increasing our discounted membership rates from 10% to 15%.  The following populations will be eligible for discounts:

+ Military/Armed Forces
+ NYPD and All State/Local/Federal Law Enforcement
+ FDNY
+ EMS
+ Students
+ Teachers* New!

All current memberships will stay active through March 15th at which point we’ll start transferring to the new prices. We’ll honor the current rates to your first charge after March 15, so if you get charged the 20th of each month, on March 20th you’ll be asked to switch over to the new contracts.

_________________

7 Habits of Highly Effective Benchers T-Nation (WFS Version)
Nia Shanks: Lift Like A Girl
Body Types and Nutrient Ratio Recommendations

Book Club Superstar Shaye L Gets Her Bounce On

Happy Belated Birthday, Dave E!

Check out recent pics from the CFSBK Paleo Potluck, Open WOD 12.2 and the most recent CrossFit Total at our Flickr Page!

Congratulations to the Following SBKers

Jess B: 600lb CFT, 105lb Bench Press
Charlotte K: 10 Unbroken Kipping Pull-Ups
Katie M: Reclaimed her Chin Up
Bev W: 7 Double Unders, Bench 80x5x3, BSQ 132.5x5x3, Deadlift 145×5, Clean 80x3x3
Tom S: 44 Double Unders
Josh M: 6:48.6 2000m Row
John MC: 215 Bench Press
Steph P: 100lb Snatch, 500lb CFT
Jeremy F: 220 Press, 325 Bench Press
Kiki: 1RM Chin-Up, bodyweight + 45lbs
Dan B: 1RM Chin-Up, bodyweight + 140lbs
Laurel: 1RM Chin-Up, bodyweight + 54lbs
Dan E: 1190 CFT
“Worm”: 1RM Chin-Up, bodyweight + 30lbs

The CFSBK Book Club, Round 2