Perform as Many Reps as Possible in 7 Minutes of the following rep scheme:
3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Rx’d loading for the Thrusters is 100lbs for men, 65lbs for women.

Gymnastics WOD breakdown of 12.5
Mobility WOD breakdown of 12.5

Post Rx and total reps to comments.
compare to 4.26.11

CFSBK Funny Woman Radhika V leaves today for India to perform her one-woman comedy show ‘Unladylike: The Pitfalls of Propriety’ in Mumbai and New Delhi.  Good luck, RAD!!
Photo Credit: Katarina Kojic

Happy belated Birthdays to Lana Z 3/17, Luca L 3/18, Dan E 3/21 and Happy For Realzies birthday today to Jackie Z!

Keep em Coming!

We’re totally crushing on all you guys. Thanks for sending us information on all the great things you’re up to.  Got something of note? Let us know! We want to hear about your promotions, events, personal victories, discoveries, media campaigns, small government coup d’états and birthdays! Send awesomeness to David(at)CrossFitSouthBrooklyn.com. 

How have you enjoyed the beautiful weather so far?
__________________________
Focus Group about hydration needs for athletes at Sheep’s Station
7 Most Common Power Clean Technique Mistakes Eric Cressey
Ack! My elbows hurt Mobility WOD
Hey! Give me more Elbow love!
Ack! My wrists hurt when I Overhead Squat Mobility WOD

Thrusters and Pull-Ups AGAIN?

WOD 12.5 Announced

Complete as many reps as possible in 7 minutes of the rep scheme below:
3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

If you competed in this workout last year, any helpful advice on first timers? What is your plan for this year?

Tips for 12.5
Neal Maddox does 12.5 (146 Reps)
Kristen Clever and Jason Khalipa Do 12.5  (137 and 155 Respectively)
________________________
10 Stubborn Exercise Myths that Won’t Die, Debunked by Science Lifehacker
Why Not Train Through Pain Begin2Dig
Bad WOD? CrossFit Merge

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.

___________________
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

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

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)