5×2
Tempo for today is: 2-2-X (2s down, 2s hold, explode up. Heels may leave ground, try to jump)
Add 5-10 lbs to last weeks tempo squats but make sure you are still able to explode out of the bottom.

Post loads to comments.
(e4/8) compare to 6.18.11

For Time:
15 Power Cleans
Run 400m
10 Power Cleans
Run 400m
5 Power Cleans
Run 400m

Advanced loads for the Power Cleans are 155/105

Post Time and Rx to comments.

Shout out to David B who has been consistently addressing his mobility issues at every single class he attends. Keep up the great work, David!

Congratulations to all our LGBT members on the Gay Marriage Bill passed yesterday! CFSBK is especially proud to be be a NY Affiliate today.

New Strength Intensive Dates Posted!

July Cycle A  (Novice)
7/11/11 – 9/2/11
Mondays and Wednesdays from 7:00-8:30pm
and
Fridays from 6:00-7:30pm

July Cycle B  (Intermediate/Advanced)
7/12/11 – 9/4/11
Tuesdays and Thursdays from 7:00-8:30pm
and
Sunday from 10:00-11:30am

July Cycle C (2xW Morning Cycle)
7/11/11 – 8/31/11
Mondays and Wednesdays from 6:30-8:00am

For more information and to register, click here!

Undead Jazz Fest at CFSBK Tonight!
Patrons of the arts rejoice! Tonight CFSBK is one of the hosts for the Undead Jazz Fest.  This concert is great for connoisseurs of jazz as well as the uninitiated.  Homage Skate Park, Littlefield and CFSBK (all on Degraw Street) will play host to a variety of musicians all night long.  For more information and to get tickets, please click here!

Herschel Enoys the Rest Day

Attention all Hybrid Athletics CrossFit Total Competitors
Please email Margie by July 5 with your phone number and whether you need, or can offer, a ride up to Hybrid Athletics on July 9. She will arrange the travel logistics as well as offer some general strategy tips for the competition. Margie (at) crossfitsouthbrooklyn (dot) com.

Advanced Handstand Class, Pt 2
On July 7th at 8pm Ken Haller will be back at CFSBK coaching part 2 of his Advanced Handstand Class.  Ken will be covering Press to Handstands, Handstand to Rolls, and Ring Handstands.  Space is limited to 10 athletes with anyone who took part 1 taking priority.  If you're interested, please email David (at) crossfitsouthbrooklyn (dot) com.  You must be able to hold a free standing handstand for about 5 seconds or so to participate.

What was the highlight of your training this week?
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Nastia Liukin regains the world title on balance beam YouTube
Eva T does Rack Jerks CrossFit

Beating Customer Service Robots Smart Money
The Best and Worst Foods for Healthy Weight Time

2-2-2-2 Advanced
or
4×2 Novice

Athletes have 20 minutes to hit their lifts

Post loads to comments.
(e2/4) compare to 6.16.11

For Time:
75 Double Unders
15 Push Jerks, 135/85
65 Double Unders
9 Push Jerks 135/85
55 Double Unders
6 Push Jerks 135/85

Post load and time to comments.
compare to 10.04.09

"The Professor", Samir C climbing Stok Kangri in the Ladakh Himalayas. Picture taken at 17,500 feet

Take Me Out To The Ball Game
CFSBK's own Ariel K is organizing a gym feild trip to a Brooklyn Cyclones game.  Lovers of good clean fun rejoice! The planned date is Saturday, July 16th at 6 pm. If you're interested, please email akalishman at gmail.com with how many people you'd like us to plan for. 

Comments Galore!
We've had 3 days of 30+ comments and we couldn't be happier!  The comments section is a great place for people to talk shop, log workouts or share what's on their mind. It's also a great opportunity to learn more about the people that train at CFSBK.
Have something to say?  Don't be shy, post it up!

CrossFit on NY1
Darren Taylor of the newly minted CrossFit Dumbo gives us and the other NY affiliates a shoutout on this segment they did about CrossFit. Watch it here!

Have you Followed Through with Coach Fox's Pull-Up Program?  What kind of progress have you made?
__________________
Free Outdoor Summer Movies in NYC The Skint
Looking for Gold with the Bulgarian Method Wall Street Journal

3-3-3-3 Advanced
or
4×3 Novice

There is a 20 minute cap to hit your lifts.

Post loads to comments.
(e3/8) compare to 6.18.11

21-15-9 Reps rounds for time of:
Burpee Box Jump
Dumbbell Thrusters, 40%BW

Post time and Rx to comments.

*Consider using  60-70% of your best double

Caption today's blog photo in the comments section!

Undead Jazz Festival at CFSBK

This Saturday, June 25th from 8pm-3am CFSBK will be one of the hosts for the 2011 Undead Jazz Festival. Founded in June 2010 the Undead Jazzfest is new kind of festival, bringing together an incredible array of artists from the new jazz and improvised music community currently exploding in New York City.  With no headliners, affordable tickets, unorthodox venues and no drink minimums, the Undead Jazzfest aims to shake the public perception of what jazz can be today, celebrating the incredible music being made in a setting that is inviting to both the veterans and curious new fans.

For more information and to get tickets, click here.

___________________
Hamstring Stiffness, with a little help from a friend Mobility WOD
Kettlebell Juggling
Eat The Pain CrossFit Lisbeth

Traci T takes an Anti-Gravity Yoga Class

CFSBK's New Website
In one week, CFSBK will be launching a new website.  We're leaving Typepad and migrating this blog to Squarespace.  The new website will offer more features for members, a much cleaner design and easier navigation.  The www.CrossFitSouthBrooklyn.com URL will stay the same but if you use the typepad URL you'll have to update it to continue to follow the blog.  All the previous posts and comments will still be available on the new site so don't worry about losing any workout notes.  This site has been good to us and we'll miss the old blue and gold design, but greener pastures await…

If you were given $100k that you couldn't spend on yourself, what would you do with it?
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Beyond Paleo: moving from a “paleo diet” to a “paleo template

3-3-3-3
Advanced

4×3
Novice
(E1/4) Spinal Flexion will constitiute a missed rep, choose loads accordingly

Post loads to comments.
Compare to 1.3.11

AMRAP 12 Minutes
5 Knees to Elbows (or 10 Sit Ups)
10 Reverse Lunges ea
20 Double Unders

Post rounds and RX to comments.

Steph P. during Sectionals WOD #2

Congratulations to David Byrd on hitting 405×10 on his BSQ!

Welcome Back David and Margie who are back from working on Northeast Regionals in Boston!

Happy Birthday, Michele K!

The Total Cometh

Coach Jeremy's Strength Intensives are coming to an end and you know what that means…..The Total!  The Total is next Wednesday, June 29th and starts at 6pm!  Come watch in amazement as this cycle's participants fight for new PRs in the Squat, Press and Deadlift!

___________________

Northeast Regional Day 2 Video CrossFit
Deadlift Prep Part 1 and Part 2 Mobility WOD
Knee to Elbows with Kip Gymnastics WOD
Bendikt Magnusson DLs 575 for 22 Reps Youtube

For time:
Run 1 Mile
Row 2K
Run 1 Mile

Post total time and three splits to comments.
Compare to 10.10.10

They're coming to get you!

Happy Father's Day

We are incredibly proud of having so many families train at our box.  We want to wish all of the great dads in our community a Happy Father's Day!!

___________________

The athletic 'Bucket List': What sport/activity/event have you never tried but want to?
___________________

Rob Orlando Win's Day 1 Event  CrossFIt
What Happens to Your Body After You Drink Soda Yahoo.com
Dietician's are buying Coke's Line Alliance for Natural Health

5×2
(E 2/8) Tempo Squats-22X (2s down, 2s hold, explode up. Heels may leave ground, try to jump)
40-50% of your triple weight from e1/8
Rest no more than 2 minutes between sets

Post loads to comments.
Compare to 6.15.11

For Time
1,2,3,4,5,6,7,8,9,10 reps of
Push Ups
Sprint 100m
(1 pup+100m, 2 pups+100m, etc…)
Please read or review Push-ups 101

Post time and RX to comments.

Cloyde locks out

Undead Jazz Festival at CFSBK

Next Saturday, June 25th from 8pm-3am CFSBK will be one of the hosts for the 2011 Undead Jazz Festival. Founded in June 2010 the Undead Jazzfest is new kind of festival, bringing together an incredible array of artists from the new jazz and improvised music community currently exploding in New York City.  With no headliners, affordable tickets, unorthodox venues and no drink minimums, the Undead Jazzfest aims to shake the public perception of what jazz can be today, celebrating the incredible music being made in a setting that is inviting to both the veterans and curious new fans.

For more information and to get tickets, click here.

___________________

Calisthenic Kingz USA Youtube
Ido Portal, Israel Youtube
Urban Free Flow, France Youtube
Ginastica Natural, Brazil Youtube

Ryan P's Front Squat Face

Off-Peak Hour Strength Cycle

We're scouting out potential times for a new Strength Intensive with Coach Jeremy.  Possible times include:

Monday & Wednesday 6:30-8a
Monday & Wednesday 11:30 or 12 to 1 or 1:30p
Monday & Wednesday 6p-7:30p
Thursday & Saturday 10am-11:30a

Post which cycles you'd be interested in to comments. 

O-lifting Competition in Connecticut

The Connecticut Open Weightlifting Meet is scheduled for Sunday, Aug 7th in Stamford, CT.  If you've dreamt of donning a singlet, stepping onto a platform and seeing how much you can Clean and Snatch this is a perfect first shot!  You can find more information and register for the event here.  Registration closes July 20th.

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What brought you to New York?  For the NY natives, would you ever consider moving?
___________________

Nation Down to Last One Hundred Grown-Ups The Onion
Are We Built to Run Barefoot? NY Times
Amazing Video of the Milky Way Vimeo

Jerk
3-3-3-3
Find a 3 RM
 
Novice: 4×3
Sets Across
Athletes can Push Jerk or Split Jerk.

Post loads to comments.
Compare to 12.16.10

21-15-9 Reps for Time of:
Pull Ups
Burpees

Consider scaling this up with a weighted vest and/or chest to bar pull-ups

Post RX and time to comments.
Compare to 11.23.10

Photo Courtesy of David Byrd

Good Luck to David and Margie

Coaches David and Margie departed this afternoon for the Northeast Regionals being held in Boston, MA this weekend.  They are part of the organizing and planning committee making the event happen.  It's a ton of work and a lot of moving pieces and we hope it all goes off without a hitch!  Good luck guys.
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5 Barbell Rules Crossfit Lisbeth
Healthy Eating is Too Expensive CAVEMomma
Natural Bug Repellant Mark's Daily Apple
Top 10 Foods I Couldn't Live Without Mark's Daily Apple