Steph loves the Ragnar Relay!

Good luck to all the SBK Members running in the BK Half Marathon this weekend!

lululemon athletica Brooklyn is cheering on the 1/2 Marathoners

The Brooklyn Half Marathon is here and the lululemon BK team is creating a big, bad Cheering Station for the  and they want YOU to be a part of it! The point is to gather community, have a good time, and cheer on perfect strangers and our closest friends as they run towards the achievement of their goals.

Date : Saturday, May 21
Time: 7AM-9AM (Race starts at 7am in the Park)
Where: Park Circle. Southwest Corner of Prospect Park

If you plan on going please email whubbard(AT)lululemon.com

Lost and Found

There's still a ton of stuff in the crate.  If it's yours take it home by end of the day on Saturday

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Are you running in the Brooklyn Half Marathon this weekend? Those who've run marathons, half marathons or Tris before, what was your best time?

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Clearing Up Kidney Confusion: An Introduction Robb Wolf
2011 CrossFit Regional Workouts Announced CrossFit

Complete 10 rounds of:
30 Russian kettlebell swings in one minute 1.5 pd/1pd
One minute rest
 

This is an attempt at 300 Russian kettlebell swings completed in 20 minutes. After the workout is complete, row a 10m penalty for every kettlebell swing that was not completed. In other words, if you only finish 200 kettlebell swings, you owe a 1000m row.
*KB Challenge courtesy of CF One World

HULK JERK!

Be a Rebel for a Great Cause

3×5
+5-10 lbs to last Wednesday's work weight
Rest as needed, up to 5 Minutes betwen sets. Work upper body mobility between sets.

Post load to comments.
(e4/8) compare to 5.11.11

10 rounds for time:
5 Hang Power Snatch 95/65
5 Box Jumps

Post Rx and time to comments.
Compare to 11.27.10

Run Worm, Run

Photographer for Murph

With Murph just around the corner (Sunday, May 29th) we're in need of a photographer(s) to document the day.  All of our photography staff will be unable to attend that day so if you have aspirations of getting your Cindy Sherman on and are available the day of Murph then please contact Shane at Shane(AT)crossfitsouthbrooklyn.com by Sunday May 22nd.  We can supply the camera if you don't have your own. Thanks!

Calling All Current and Former Military Members

A good number of our members are currently serving or have served in the military.  We'd like to recognize you and your service during Murph.  Please contact Shane at shane(AT)crossfitsouthbrooklyn.com with your Name, whether you are currently active or retired and what branch you served in.  Thank you!

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When Exercise is Too Much of a Good Thing NY Times
There's More than One Way to Feel the Pain of Running NY Times
CF Virtuosity's Phaidra Knight in Strongman Competition Huffington Post
Overweight College Students Announces Plan to Wear Shorts, Sandals for rest of Year The Onion

"Right Hand, Green." Coach Nick leads a pre-WOD game of Twister

It Once Was Lost But Now is Found

Please check the Lost and Found this week and retrieve any items you've left over the last few weeks/months!  Anything not reclaimed by May 21st will be donated to help Fight Smack in the Orphanage.

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What's your favorite way to spend a rainy day?
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From Thin to Fit-An Anorexic's Story CF Games
Gymnastic WOD Iron Cross Progressions Part 1 and Part 2 Gymnastics WOD
Rob Orlando does Thrusters. 285×2 CrossFit

4 x +1 Rep to last week's sets

Post reps to comments.
(e2/8) compare to 4.9.11

As many rounds as possible in 12 minutes of:
Run/Row 400m
21 KB Swings
12 Burpees

Post rounds and RX to comments.

Ryan P. Introduces his toes to the bar

Memorial Day Murph Volunteers

Memorial Day weekend is fast approaching and we're preparing to have our biggest and best Memorial Day Murph yet.  This year we'll be hosting Murph instead of group classes on Sunday, May 29th.  The first heat will kick off at 11am with the BBQ starting at 1pm.  Everyone is invited and all are encouraged to participate!

To make this event a success we'll need your help! Here's what we need:

Grill Team: 3-4 folks to help cook all the meaty goodness we'll be providing
Sides/Salads Team: We're planning on 70+ this year so 8-10 paleo-friendly potluck style dishes would be awesome
Booze Team: Can't cook? Be that guy or gal who just brings beer or box wine.  Heck, we'll even take Boone's!

If you're interested in any or all of these roles contact Shane at shane(AT)crossfitsouthbrooklyn.com.  Grillers please state if you plan on doing Murph that day so that we can make sure we schedule you accordingly.  Thanks!

June Foundations Announced!

June AM Foundations
6/7/11 – 6/30/11
Tuesdays and Thursdays
7:00am-8:15am
Register Here!

June PM Foundations
6/7/11 – 6/30/11
Tuesdays and Thursdays
8:00pm-9:15pm
Register Here!

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Charles Barkley Crossfitter CFJ Journal Preview Crossfit
The Perfect Human Diet Film Trailer Robb Wolf
Overhead Wrist Dysfunction Mobility WOD

3×10
Add 2 or 5lbs from last week

Post loads to comments.
(e3/8)compare to 5.8.11

21-15-9 Reps for time of:
Wall Ball Shots 20lb,14lb, 10' Target
Pull-Ups

Post time and Rx to comments.

Fresh Air, Blue Sky and a Big Kip

Happy Belated Birthday, Katie M!

Congratulations Ragnarians!
Great work to all who competed in Ragnar Relay this weekend.  The event ended yesterday around 3:30pm.  Please let us know in the comments how your runs went and what your overall impression of the event was. 

CFSBK'er who ran this weekend included:
Steph P, Jess F, Bjorn B, Charmel R, Noah A, Juliana A, Dan L, Asta F, Sarah H, Collette K, Dan R and Joe W :: Maggie G, Eli F, Josh M and Melissa L

lululemon athletica Brooklyn wants to cheer with you!
The lululemon BK team is creating a big, bad Cheering Station for the Brooklyn Half Marathon and they want YOU to be a part of it! The point is to gather community, have a good time, and cheer on perfect strangers and our closest friends as they run towards the achievement of their goals.
Date : Saturday, May 21
Time: 7AM-9AM (Race starts at 7am in the Park)
Where: Park Circle. Southwest Corner of Prospect Park

If you plan on going please email whubbard(AT)lululemon.com

_______________________
Our own Bev W is looking for a couple to move into her 5 person cooperative house.  Know anyone? Check out their Craigslist Posting
Come have a cocktail with Mark Sisson in NYC!

4 Rounds for max reps of :
1 Minute Deadlift 315/215
1 Minute Ring Dip, Bar Dip (no bands) or Push-Up
1 Minute Double Unders
1 Minute Rest

Rob I Pulls a Heavy Single

Hear Ye Hear Ye!!
All may return thy shoes to the coat room now! We're holding all the unclaimed shoes (and there's a lot of them) hostage in the office in a big (air tight) box.  Let us know if we took your shoes otherwise they're all being donated at the end of the week.
On a similar note.. Please claim any belongings from the lost and found!  Again, anything left unclaimed by Saturday the 21st will be donated to charity.

Go Team SBK!
Remember you can follow our the CrossFit South Brooklyn Ragnar Relay team on twitter at #sbkragnar.  Please send them some love. Remember, you're currently sitting on your butt at the computer and they're running 200 miles!
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Squatting Toes-Out Vs Squatting Toes-Forward Cathletics
Better Hip Positioning for Better Deadlifting Mobility WOD
Ring Dip Shoulders and Shoulder Stability Mobility WOD

The CFSBK Ragnarians give their legs one last break before this weekend

Team CrossFit South Brooklyn:  (as pictured above)
Steph P, Jess F, Bjorn B, Charmel R, Noah A, Juliana A, Dan L, Asta F, Sarah H, Collette K, Dan R and Joe W

Lorem ipsum

3 Rounds for time of:
Row 500m
10 Power Clean and Jerks, 155/105
Run 400m
10 Toes to Bars

Post time and Rx to comments.

CFSBK May Athlete of the Month:
Melissa L!

Days are getting longer and apparently going by faster as we get into
the warmer weather! Apologies for this months AOM article taking a while
(I was just really trying to surprise her…) but it was worth the wait. This
month we honor the one and only, death defying, Connecticut Crusher,
Melissa Loranger! Melissa came to us last summer and has steadily
stepped her strength and skill set up (catching our attention for AOM in the
process) eventually participating in SBK Competition Team classes and
also in the CrossFit Games Sectionals this year. If you know Melissa then
you already know that she’s a great athlete, a great team player, and a
super nice gal to boot. Here’s your chance to get to know a little bit more
about her and how she came to SBK.

Fox – Hey Mel, you’re our Athlete of the Month! Let’s talk!

ML – Wow, thanks! That’s awesome. I really appreciate it.

Fox – Yeah, it’s awesome to choose you. You’ve really impressed the
coaches lately especially with how well you did in the Games this year. It
seemed like you really attacked a few weaknesses and went for it. That
was cool to see.

ML – It was a lot of fun too, and I learned a lot from it.

Fox – OK. Lets start at the beginning…How did you first start CrossFit?

ML – My brother first told me about CrossFit. He had dome some CF and I
also have friends that own a CF gym up in Connecticut (CrossFit Milford).
I was living on Brooklyn but working in Manhattan at the time and didn’t
know that CFSBK existed. I first took a teaser class at the Black Box/

CFNYC in January of 2010 and started their Elements cycle shortly after. I
remember at the teaser class we did a ½ “Cindy” and I was smoked. I had
T-Rex arms for a few days after and I was hooked! I loved the intensity of
the whole thing and the fact that I trained that hard in only 10 minutes. I
eventually found SBK and started here in July of 2010. I remember visiting
with Teresa and meeting you and David and immediately liking the vibe.
You guys were both really welcoming and seemed genuinely interested in
us. Now I can’t imagine working out anywhere else. I talk about CrossFit all
the time to friends and anyone who listens…I guess I’m a little addicted?

Fox – If you are it’s a healthy addiction. What were you doing fitness-wise
prior to CF?

ML – I was ‘working out’ at my work gym, doing some spin classes and
boot camp classes and running as well. I did a few small races and half
marathons but was getting bored with the routine. I’ve always been a
competitive athlete, I played softball from when I was a little girl right up
until high school, played soccer and ran track in high school, and played
soccer and one year of lacrosse in college. When I was little I also did
ballet for a while. I think it was my parents, probably more my Mom’s, way
of trying to keep me balanced 🙂 I still play competitive soccer with the NY
Metropolitan Women’s Soccer League. Appletown is my team. I’m a center
midfielder but sometimes play different positions depending on who we
have playing on any given day. I’ve always loved competition.

Fox – Natural athlete, huh? You’re also doing the Ragnar this month. Tell
me about that.

ML – Yeah, I’m actually a team captain. It’s 12 of us, a bunch of family and
friends who are doing it together. My total mileage is just over 20 miles
which will be the longest I’ve ever ran. I’m really looking forward to it,
should be fun!

Fox – Cool, it sounds like a great time. I’m sure you’ll have stories to
compare with the CFSBK team after the event is over. Let’s go back for a

minute to CF. What keeps you coming here as opposed to doing what you
were doing before?

ML – The intensity, the challenge, and the fact that we train movements
that you just don’t see elsewhere. Before CF I had never done a clean
or a snatch, or really learned anything new fitness-wise for a while. I like
learning the movements and that I can continue to get better at them. Also
before, I’d spend up to 2 hrs in the gym and not get anywhere near the
training effect that 10 minutes of CF can give me. CFSBK is such a great
community also. You get to know and hang out with the people you are
working out with. There’s a sense of commitment to making a class if you
know that someone else is going to be there.

Fox – What are you most and least favorite movements?

ML – Favorite would be thrusters, I feel pretty strong at them. I don’t really
have a least favorite but the most challenging for me would be the Olympic
lifts. There’s the technical aspect to them that is a constanrt challenge
which I actually like.

Fox – What are your impressions of competing in the CF Games this year?

ML – Well, after I was convinced by you and David that I should accept
the invite to the Competition Class, it didn’t take much to get me to sign
up to compete. It helped that others had confidence in me that I’d be able
to do everything Rx’d. It was a great learning experience and taught me
what I need to work on, namely Oly technique and endurance. My favorite
event would probably be the Deadlift/Push Up/Box Jump WOD, and my
least favorite would definitely be the 5 min AMRAP Squat Clean and Jerk.
The cleans got hard really fast. The wall ball and toes to bar were a little
easier than I thought they’d be, so I was pleased with that. Again, it all
just gives me stuff to improve upon. The first time I saw a CF event was at
Hoboken last December and I thought it was awesome. The energy, the
level of competition, and the support that everyone shows each other was
amazing. The Sectionals were more of the same and did not disappoint.

Fox – I’ve got to ask you about something I know you did recently,
skydiving. What was that like?

ML – It was a pretty amazing experience, something I’d always wanted to
do, and something I’d do again. We went out to Long Island Skydiving and
the folks there were great. There were 4 SBK’ers who went, Teresa, Josh
M, Charmel, and myself. First up were Charmel and me so Josh and T got
to watch us go and then we got to see them jump. The free fall was the
best part. You’re going so fast, it’s really exciting. Once the chute opens
it’s almost disappointing. I was like, “OK, now I’m safe, this sucks”. I was
momentarily freaked out though at the thought of the chute not opening, but
obviously everything went as planned.

Fox – Wow. Crazy. Just. Crazy…It’s so cool to learn a little more about the
folks we see every week in the gym. I never would have guessed that ballet
was in your past. Any other interesting hobbies?

ML – I sew, a little. I mean if you want a square shaped thing with an
opening I’m your girl. Tote bags. pillow cases, that’s about where I’m at
right now.

Fox – Alright Melissa, thanks again for sitting with me and for being a great
member of our little community. Last thing. What should we look for in a
future Athlete of the Month?

ML – Someone who works hard, gives 110%, and supports and encourages
others. Someone who is committed to CFSBK at large and who has the
drive to get better.

Fox – Well said.

——————-

Thanks to Melissa for taking time out on a gorgeous Friday afternoon to
sit down with me. We appreciate all that she brings to the gym and really
look forward to seeing her get even better along her journey with us.
Congratulations, Ms May!

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Long Island Skydiving
CrossFit Milford