Whitney and Mirko want you to take your shoes home!
Please take them home by this Friday at the latest. Abandoned shoes will be sent to Dimension X (eventually recycled)
As a reminder, only Olympic weightlifting shoes are allowed in the coat room and we now ask that you your name on them clearly if you wish to leave them at the gym. The front desk has gel pens you can use to label your shoes.
If you can't make it to the gym by Friday, please email cfsbkfrontdesk(AT)gmail.com so we can put them aside for you.

• Speaking of Front Desk, please welcome Mirko B, Josh S and Jess M to the Front Desk staff starting this week!
• Reminder that CFSBK is hosting The Brooklyn Get Down this Saturday evening! This event is both a fundraiser for local charities and a homage to all the fundraising CFSBK has done for the comminity through our Fight Gone Bad events.
• There is a new post on Inside the Affiliate called "Failing, Bailing and Training Culture at CrossFit Affiliates" Check it out!

14.2 in The Books

Congratulations to everyone who participated in 14.2. Many folks got their first overhead squats at 95/65 while others got their first chest to bar pull-up still others were perhaps unable to post a single rep.. which is ok! 14.2 was a bit of a gut check for lots of folks and left you nowhere to hide in those three minute windows. Take what you can from the experience and move on to 14.3

Week 2 CFSBK Men's Leaderboard
Week 2 CFSBK Women's Leaderboard

Hit it and Quit it
The Open schedule gives us 5 days to complete each workout.  Some people notoriously attempt the workouts 2 (or more!) times in that window to try and get a better score each time. In our opinion, unless you're on the chopping block for making it to regionals it's best to "hit it and quit it".  First off, lets put the Open into perspective. For most of us mere mortals this is an annual benchmark where we can see how we do versus our friends in the gym and strangers across the globe. It's cool to see where you're at but in terms of actual placement, the stakes are pretty low.  If you're sitting at say 1,511th place in the North East re-doing the workout and moving up to say, 1,432th place does little more than to stroke your own ego... sort of I guess. Going into the Open with the mentality that you might re-do the workouts will only weaken your initial attempt at it. Take the time to plan your strategy, watch other folks do it to inform your perspective and then give it everything you've got one time.  Don't give yourself the easy out of a "re-do" just because you can. It makes about as much sense as doing "Fran" Monday day and then seeing if you can shave 3 seconds off your time on Wednesday. Just because you can, doesn't mean you should.

The Open is awesome and one of my favorite times of the year. I love seeing everyone come together to compete and see how their training over the last year has paid off.  Have fun with it, hit each workout hard and move one to the following week.

Still Some Room To Get Strong

There are a few slots left in Coach Jeremy's upcoming Strength Cycles, if you want to dedicate some time on your strength, strike while the irons hot.

Strength Cycle A: Novice PM
Dates: March 17th, 2014 - May 9th, 2014
Schedule: Monday, Wednesday at 7pm, Friday at 6pm

Register here (Only 5 slots left)

Strength Cycle B: Novice AM
March 17th, 2014 - May 7th, 2014
Monday and Wednesday 6:30am

Register here (Only 5 slots left)

Both cycles will wrap up with a CrossFit Total on Sunday May 11th, 2014.
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I only got 306 fewer reps than Talayna CrossFit Games

Performance: 5/3/1 "1 Week"
75%x5, 85%x3, 95%x1+

Fitness: 2x10
Linear Progression

Post loads to comments.
LBBSQ e6/6
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5 Rounds NFT of:
15 Unbroken Wall Ball 20/10, 14/9
15 Unbroken Box Jumps 24/20

Work on how efficiently you can cycle these two movements for. Plan on them coming up in the Open.

Burpee cascade

Happy Birthday to Dave E and Shawna S!!

TODAY is the March Meat+Fish CSA Pickup!

Curious about meditation and want to incorporate it into your life? 

Vajradhara Meditation Center in Prospect Heights will be conducting a special meditation workshop upstairs at CFSBK on Sunday, March 23 from 2-3:30pm.  The class will include teachings, a guided meditations and a Q&A session. Taught by a qualified Western teacher, the meditation class will be easy to understand and emphasize how to meditate and practice in our NY urban environment.  

Teachings will discuss both mindfulness meditation (becoming aware of what is already true moment by moment and developing a more balanced understanding of self) and contemplative meditation (an investigative style of meditation where the goal is to arrive at a wisdom conclusion and then meditate on that conclusion in order to transform the mind at a deep level).  

Suitable for both beginners and more advanced meditation practitioners. No need to wear anything special, or bring anything…just dress comfortably. 

This is a free event, to register, please RSVP in the comments section so we know how many to plan for.  UPDATE: we're at capacity, but do still comment (with your full name) if you are interested in joining the workshop and you'll be contacted if there is space!  

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Reaching My Autistic Son Through Disney NYT

Performance: 1 High Hang Clean + 2 Push Jerk

Fitness: 1 High Hang Power Clean + Front Squat + 1 Push Jerk

Take 15 minutes to work up to a heavy single on this complex.

Post loads to comments.
CJ e6/6
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4 Intervals, each for time of:
Row 500m

Post times to comments.

Jude G gets set up to Squat

• Did you pick up your first Fish Share yesterday? Check out Michele K's blog The Daily Paleo to see some cooking suggestions for your fresh Fluke.
• CFSBKer Andy Milk's new indie electronic band will be playing this Friday at 9pm at the Rock Shop. Details here.
• Got plans this Saturday night? The Brooklyn Community Foundation is organizing the Brooklyn Get Down being hosted right here at CFSBK. All ticket sales will go to help them reach their 2014 initiatives and support local non-profits trying to make Brooklyn a better, more equal place to live.

CFSBK Softball Team...take 2?

This year marks the 3rd season for our CFSBK softball team, Las Calaveras.  And, rumor has it that there are others out there that are interested in playing.  While our current team has a full roster, we wanted to gauge interest in possibly forming a 2nd team.  The team would need 15-16 co-ed members, including a team coach/captain, as part of the YMCA Adult Co-ed League. Games are usually held once a week around 6:15pm at the Red Hook fields.  A small league fee of $40-50pp will be expected to participate for the season. ALL levels are welcome.  If you are interested, please email Jess at info(at)crossfitsouthbrooklyn(

Check out Rob I's best lifts from the recent Powerlifting meet CFSBK sent a team to. Strong work, Rob!

• Don't forget that tomorrow CFSBK is hosting the Brooklyn Community Foundation's "Brooklyn Get Down" party and fundraiser. If you're going to drink this weekend, it might as well be for a good cause!
• 14.3 has been announced! Are you happy you practiced your box jumps? What is your plan for this workout?

Last day to take home your shoes

CFSBK has a shoe problem. As many of you have noticed the oly shoe situation in the coat room is out of control. Today is the last day to remove your shoes before we remove and eventually recycle abandoned oly shoes. If you can't make it to the gym, please email cfsbkfrontdesk (AT) gmail.com and we'll label and put your shoes aside.

Sign up for Strength!

There are a few slots left in Coach Jeremy's upcoming Strength Cycles, if you want to dedicate some time on your strength, strike while the irons hot.

Strength Cycle A: Novice PM
Dates: March 17th, 2014 - May 9th, 2014
Schedule: Monday, Wednesday at 7pm, Friday at 6pm

Register here (Only 4 slots left)

Strength Cycle C: Novice AM
March 17th, 2014 - May 7th, 2014
Monday and Wednesday 6:30am

Register here (Only 1 slots left)

Both cycles will wrap up with a CrossFit Total on Sunday May 11th, 2014.
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How to Clean Your Smelly Workout Clothes Properly lifehacker
Why High-Impact Exercise Is Good for Your Bones NYT
Bodyweight Single Leg Squat Progression

Performance: Work up to a heavy single deadlift

Fitness: Work up to heavy triple deadlift

Post loads to comments.
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Open Workout 14.3

8 minute AMRAP:
10 deadlifts, 135 / 95 lb. 
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb. 
15 box jumps, 24 / 20 inch

This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Each time the Athlete returns to the deadlift they will be responsible for loading their own barbell to the next appropriate weight. The same barbell must be used for the entire workout, and the Athlete may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.

Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed plus your tiebreak time (see below).

Special Tiebreak
In this workout, we are using a special tiebreak method. At the end of each set of 15 box jumps time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the time of the last completed sets of box jumps.

Tired of watching elite CrossFitters crush this workout? See DO's 14.3 video submission as a refreshing change of pace!

The Brooklyn Get Down Tonight starting at 8pm!

CFSBK is hosting a party/fundraiser for the Brooklyn Community Foundation. The proceeds from this event will benefit local non-profit organizations. The event will honor CFSBK for our Fight Gone Bad contributions to the local community. All are welcome to attend for drinks, food and dancing. BCF is offering two levels of tickets -- $30 "Rookie" admission which includes 2 tickets that can be used for drinks or raffle entry and $55 "Pro" admission with 10 tickets for drinks/raffle entry.  Both levels are specially discounted for CFSBK members. 

Purchase Tickets Here

Deadlift*

Performance: Work up to a heavy single deadlift

Fitness: Work up to heavy triple deadlift

Post loads to comments.

*If you came yesterday and got your deadlifts in you'll work on the following triplet instead:

12 Minutes NFRs of:
10 reps per leg dumbbell reverse lunges
20 Calorie Row
:30 L-Sit Hold
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For Time:
Run 5K

If you've got a stopwatch, bring it! We'll be running the following route

Start AT GYM TO 3RD AVENUE,
LEFT AT 3RD AVENUE
RIGHT AT 3RD STREET.
RIGHT AT CLINTON STREET
RIGHT AT PACIFIC STREET
RIGHT AT 3RD AVENUE
BACK TO CFSBK.

Post time to comments.

What are these CFSBK show shoe'ers so excited about? Maybe it's the our awesome Flickr account!

• Good luck to Ryan J and Todd C who will be competing in an Olympic Weightlifting meet today in Garden City NJ. Resident oly lifter Jake L will be helping them warm-up and hit their lifts. This will be Ryan's first meet and Todd's second.
• Thanks to everyone who came out to the Brooklyn Community Foundation's Brooklyn Get Down event last night. They sold about 120 tickets and we had a great time!

Yoga moving to 7:30pm

Effective this week Yoga for Athletes with Whitney will be moving from 6:30pm to 7:30pm on Thursday evenings. Come down and get your OM on a little later in the evening!

Programming Note

Due to the Open, we'll be extending the current cycle a few weeks so we don't wind up Crushing or Backing Off in the middle of it. For the next few weeks we'll follow a similar template to the current cycle, with a Back Off week starting on Monday, 3/31.

CFSBK Endurance at Red Hook Today

Hey athletes!  If any CFSBK'ers would like to sweat it out on the track today, feel free to come by our endurance session at the Red Hook Track. Interested athletes should show up at 9:45am to support the endurance athletes finishing up and then take on a 8x400m set with Mike O's guidance.
Here is a description of the planned workout for the day.

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Brent Fikowski's 151 rep 14.3 performance CrossFit
I’m A Man Who Knows What He Wants And Goes After Something More Realistic

Take 15 minutes to work up to a heavy set of 5 reps.

Post loads to comments.
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Half "Angie"

50 Kipping Pull-Ups
50 Push-Ups
50 Sit-Ups
50 Squats

Post time and Rx to comments.

Thanks to everyone who came out to the "Brooklyn Get Down" this weekend! The event was a big sucess and will become an annual event at the gym.

• There's a new article on Inside the Affiliate about our Good Training Habits article. Check it out and share it with your CrossFit friends!
• We have a bunch of olympic lifting shoes that were left behind! We've pulled them from the closet and are holding on to them. Check out the Flickr for pics of all the shoes! If you can't make it into the gym please email cfsbkfrontdesk (at) gmail.com to digitally claim them before they're eventually recycled. We can't accomodate the volume of shoes that has gradually accumulated from our awesome, proactive and slightly taller oly shoe clad members. Stay tuned for notes on a new system moving forward. 
• Don't forget to submit your 14.3 scores to the CrossFit Games site by 8:00pm today!

Where's Coach Josh?

Many of you have noticed that Coach Josh hasn’t been in class with us lately. He has moved on to pursue new opportunities and adventures in his career as a CrossFit coach. He is now coaching at Brick CrossFit in the city. I wanted to take an opportunity for all of us to collectively wish him well on his new endevour.

Josh started coming to the gym almost four years ago and quickly became one of our top athletes. He was Athlete of the Month in April of 2011, for all the right reasons—his humbleness, willingness to be coached, and desire to be better. He’s incredibly hardworking, with years of experience, and I’ve heard from many of you and seen on your blog posts that his cues and coaching have made a world of difference in your training. His strength and dedication has inspired all of us to also be better, best of luck to Coach Josh moving forward!

Pilates for 14.3

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Sweat and Sobriety CrossFit Journal
Gut Microbes Respond within Days to Major Diet Changes Scientific American

Behind the Desk

Full name: Ava Christine Page

Where were you born and where did you grow up: Born: Washington, D.C. Grew up: all over the place.

First album that you loved: Something by Talking Heads or The Police. My Dad played those albums when my brother and I were really young. We used to dance around wildly on the wooden floors in our house to classic jams including "Roxanne" and "Psycho Killer."

What are you up to when you're not at 597 Degraw Street: Law schooling, running around criminal court, petting other people's dogs, biking to beaches, dreaming up foreign travel plans, dancing, adventurating with friends around Brooklyn and other boroughs.

"Ask me about that time I...":  swam through an underwater ravine of sharks in Ecuador.

Earth is about to implode but aliens on a previously undiscovered planet named Euripides want to preserve one artifact from humans. What would you offer them? Hm. I would try to trick them into accepting a dozen puppies contingent on their promise to whisk humanity away to safety on Euripides.
 
Favorite shade of blue: Red.

CFSBK Front Desk Reminders

• Use your scan card to check-in to class.  (If you lost your card and/or the barcode won't work, then let us know and we'll issue you another one!)
• Please don't walk away from the front desk until you know you've been checked-in.
• Always try to arrive a few minutes before class so that you have enough time to check-in and get ready for class.
• Let FD staff know in advance if you plan on taking multiple classes. 
• Be patient and smile!

Also, did you know that FD staff can help with you handle many of your membership issues?  This includes membership holds, upgrades/downgrades, cancellations and updating payment information.  Just plan on taking care of these requests about 10 minutes before/after your class, or you can also email us at cfsbkfrontdesk(AT)gmail.com.
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Week 3 CFSBK Men's Leaderboard
Week 3 CFSBK Women's Leaderboard

What do you think of this idea? Torrance CrossFit's Intramural Open

Work Up To A Heavy Triple
No Failing! No Bailing!
Post loads to comments.
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As Many Rounds as Possible in 10 Minutes of:

Fitness
20 Russian Kettlebell Swings, 45/25
10 Push Presses, 115/75

Performance
20 Russian Kettlebell Swings, 72/53
10 Handstand Push-Ups

Post rounds completed and Rx to comments.

Rosie's first day of CrossFit

Why Join a CSA?

Two Faces of Agriculture: Industrial vs. Agroecological

Farming uses land in order to make food (I see you hydroponics, but I’m ignoring you for now). How we use the land varies in different systems. It’s common to think of farming as a one-directional relationship: we try to make the land conform to our goals on our terms. These terms distinguish farming ideologies, which influences the how and whether the relationship can be reciprocal.

Industrial agriculture, like any other industry, tries to achieve consistent yields so that it can scale up continuously in order to turn an increasing profit. Climate, soil, precipitation, and topography are examples of conditions that must be overcome. Given the scale and geographic reach of this kind of agriculture, its terms have to be uniform and prescriptive in order to efficiently and consistently meet demand.

In contrast, Agroecology merges agriculture and ecology by seeking to recognize, value and be part of the dynamic conditions of farming. The primary goal is still to produce food, of course, but the terms are based on dialogue rather than prescription. Agroecosytems contextualize the goal of growing food by understanding the intrinsic nature of discrete elements like soil, plants, wildlife, climate, people and economics, as well as the interactions among and between those elements. This is a holistic way of farming characterized by multiple goals, which include, but are not limited to, turning a profit. Resiliency (against erratic climate, volatile markets, personal crisis, blight and disease...) is a central tenet of the approach.

There is certainly crossover between the two systems, and lots of farms operate somewhere in between, but I’m being overly simple so we can keep them distinct in our minds.

A grazing farm is an example of an agroecosystem. The success of the practice depends upon studying and harnessing climate-land-plant-animal-human interactions in order to produce food.

This series of posts will unravel the elements and interactions of a grazing farm in order to help you understand grass-based livestock farming. We’ll focus mostly on beef production, but many of the same principles can be transferred to other livestock.

This is also an unabashed attempt to persuade you that by joining a CSA, you have a unique opportunity to be part of an agroecosystem.

Commodity and Grass-fed Beef

In the commodity beef market, production goals focus on speed, efficiency, consistency and uniformity in order to meet increasing demands for meat. (The U.S. supplied the world with about 20% of its beef in 2007.) If animals fatten at predictable rates, to similar weights, and consistent marbling, your entire production system can operate more efficiently and, hopefully, turn a reliable profit.

All beef cows start out on grass. Commodity cows are moved off grass relatively quickly and sent either to an intermediary farm where they’re fed a mixed diet of forage and grain, or directly to a feedlot. The distribution of cows is partly based on putting like with like (i.e. breed types, genetic strains) so that producers have a fairly clear idea of the process needed to reach a desirable time to slaughter.

Confined Animal Feeding Operations (CAFOs) are where most beef cows get “finished.” CAFOs are penned in areas, which contain a minimum of 1,000 tightly packed cows – no more than one acre per cow is allotted (that’s being generous). Food in the form of mixed rations (grain and forage) is brought to them. Because of the continuous concentration of animals, the ground is bare, exposed soil. As a cow nears slaughter, its diet becomes increasingly grain based in order to reach correct weight and marbling. This production method is intimately tied to corn production in the U.S. In fact, over one-third of our corn crop is used to feed animals.

On a 100% managed grazing farm, cows are either purchased as weaned calves, or the farmer breeds his/her own stock. In most cases, the animal will remain on the same farm for the duration of its life. The number of animals a farmer owns is tied to the size of the farm: in the Northeast, it’s typical to stock one steer per 1.5-2 acres. A decent herd size is a couple hundred head, with many at 100 or below. Farmers divide their land into paddocks and allow animals to wander within a fenced area, grazing the grass (their only food source) until the farmer feels it’s time to rotate the animals to new pasture. This decision is based on variables like precipitation, season, how hungry the cows are, or the impacts on the soil. But a key practice is never to let the animals eat the grass down to the ground, otherwise the leaves won’t be enough of a “solar panel” to photosynthesize for regrowth. Instead, grass would be forced to deplete its roots for energy, which would eventually reduce its capacity to grow. Over time, a rotational practice leads to robust above and below ground “biomass.” In other words: long roots and tall grass. Farmers in the Northeast will rotate their cows around the farm a couple of times during the growing season; it usually takes 4 weeks to return to a pasture.

So, grass-based farmers are actually growing both grass and cows by managing their relationship to each other. Cows are nourished by grass, and grass is nourished by cow manure, the physical impact of hooves, sun and water.

While both systems have the same goal of producing meat, it’s pretty clear how much they differ in terms of process. Commodity beef production simplifies and moves linearly. Grass-fed production uses guiding principles to respond to dynamic conditions.

Coming up next… animal welfare in each of these systems.

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Austin Malleolo wins 14.3 for the men's division
Danielle Siddel wins 14.3 for the women's division

Jared Fleming and the Overly Strong Squat
23 Words That Have A Totally Different Meaning When You Move To NYC
Kokedama: Make Your Own Living Moss Balls at the Brooklyn Brainery

Performance: 3 Position Clean + 1 Jerk

Fitness: Segment Deadlift + 1 Mid Hang Clean + 1 Jerk

Post loads to comments.
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Team Chipper
In teams of 3 with one partner working at a time, complete the following for time:
3000m Row
150 Box Jumps
100 Dumbbell Thrusters

We recommend doing 500m relays on the row, breaking up the box jumps into 25s and the Thrusters into 16 rep sets. Go heavy on the DB Thrusters

Will Wall Balls make their apperance in the 14.4 Chipper?

• Happy Birthday Uzef G!

News and Notes

• Save the date! On April 5th, we'll be hosting a bike maintenance class to help bring your bike out of winter hibernation. Basic bike maintencene like flat repair, brake and gear adjustments as well as general maintencence tips will be covered. You'll be able to bring your bike right into the gym to use it as an example with the folks from Bicycle Habitat.  Click on the event page to the right for more info!
• We're also considering a clothing swap event on April 19th after Saturday group classes pending interest. If you're interested in swapping some gently used adult and children's clothing, please let us know in the comments.
• Don't forget, Yoga for Athletes with Whitney H is now at 7:30pm on Thursday nights!

Meat CSA: Free gift for new members and NEW refer-a-friend bonus! 

We are having a special sign-up bonus for new members who join the Herondale meat and poultry CSA in the months of April or May.

New 15-lb share members will receive three of our most-loved items: a juicy NY strip steak, a pack of pork chops, and a pack of our legendary bacon. That's in addition to the regular share - a $50 bonus! 

New 10-lb share members will receive a NY strip and a pack of bacon in addition to the regular share - a $35 bonus!

Refer-a-friend: Any existing CSA member who refers someone to the program will receive 2 packs of the brand-new Jacuterie bacon - choose any 2 from Jack's great new flavors (maple, honey garlic, or Italian.) All are mouth-wateringly good, so refer your friends today! Write to csa@herondalefarm.com to make it happen. Remember, you don't need to be a member of CFSBK to belong to the CSA.

Sign up here.

Questions? Email mignyc at gmail dot com.

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Check out "A Tale of Two Wendler Waves" written by our own Samir C!

It's our second installment of Behind the Lens, about our intrepid and freakishly talented photographers. Photographs don't grow on trees, and our Flickr account is populated by the art of a number of wonderful CFSBKers. They're so good at shooting us while we sweat that we sometimes even forget they're there! Our first interview was with Bekka Palmer, and this one is with the marvelous Asta Fivgas. See some of her favorite photos and her interview with Kate below.

Behind the Lens: Asta Fivgas

Candid Shots

Where and when were you born? Keflavik, Iceland on May 25, 1985.

What color are your eyes? They're actually the same color as my hair. Matchy matchy.

Favorite smell? Cinnamon and that super toxic smell when the A/C first comes on in the car.

Weird fact: Besides when people find out I was born in Iceland? I pronounce my w-h combinations in words, it's not really weird but people point it out a lot.

What is your perfect Friday night? Something involving friends, laughter, and bourbon. Sometimes this devolves into just liquor by myself on the couch after a long week. And open gym. You can usually find me there when my Friday is going as planned.

Favorite photographer? I don't know if I can really narrow this down, I appreciate a lot of different photographers for a variety of reasons but two of my favorite books of images are by Lee Friedlander and Geir Jordahl.

One of Asta's favorite photos that she took at the MoMALonger Exposure

Kate: You've been around CFSBK way longer than I have, so other people might know the answers to some of these questions. Regardless, clue us all in, if you don't mind. How did you start down the CrossFit journey and how did you find SBK? 

Asta: I was dating a guy who was super into CrossFit but always made it sound like the most bizarre thing in the world—so when I got the opportunity to meet some of these "CrossFit people" during a little potluck (complete with what turned into a really aggressive game of dodgeball and burpees), I was definitely going to be there. I decided that I, too, wanted to work out in the post-apocalyptic movie set known as the Lyceum and challenge myself more than my gym routine of peddling away on the stationary bike while reading The Fountainhead. I knew I had endurance, but I wasn't very strong and I truly didn't know what to do to get strong—so being around all these really interesting, diverse, strong people definitely called to me. My first teaser was with Margie and I started Foundations in January of 2009. 

Kate: Tell us about your journey with your camera. Do you remember your first photograph? What did you shoot with?

Asta: I don't remember my first photograph but I know I always liked taking pictures. I have albums upon albums of developed images from my childhood through college. I ended up at an art school for college and was able to take a bunch of photography classes where I learned to develop my own film and really explore photography as a craft. Back then, I was really into black and white nudes and exploring ways to highlight the human body. I didn't start taking a lot of digital photography until I traveled around Europe towards the end of college with my 5MP (laughable now) HP point and shoot. That's when I started working more with trying to capture moments in a moving environment.

Dan got me started on the sports photography and using an SLR. Even though I had my digital point and shoot, I still turned my nose up at digital photography a bit since you weren't really physically developing and the connection between photographer and piece... you probably get where I'm going with this. One day Dan just handed me the camera and said go for it, and it was HARD. Shooting people moving rapidly was a nightmare; I was so disappointed with my first shots, but also kind of responding with "CHALLENGE ACCEPTED." I then had the opportunity to shoot regionals upstate and everything just sort of clicked. I had explored the human form in black and white (and staged) and now I was getting to do the same thing but with color and speed and very little control other than to find the best shot/angle/moment.  

Kate: What do you shoot with now?The Preatures

Asta: Canon 7D with a 50mm/1.4 

Kate: What's your favorite photo that you've taken?

Asta: This is kind of always evolving and changing depending on what I’m interested in at the moment. Sometimes it's patterns, sometimes it's monumental structures, sometimes it's broken things I find on the sidewalk. The first thing that comes to mind though is a photo I shot at a show recently for CMJ (music festival) in NYC. I was put on an Aussie Showcase with about seven sets, and one of the bands was The Preatures. The female lead was really intense on stage, but had these great moments on interaction with her bandmates.

Another is an older photo from an exhibition at MoMA years ago. I like the pattern and I remember getting in a lot of trouble from the security guard for sticking my camera "into the piece."

Kate: What captures your eye over everything else?

Asta: Human connection/touch and lines that form patterns.

Kate: If you had to spend the rest of your life photographing one thing or one type of scene, what would you choose?

Asta: People exploring Carlo Scarpa's Brion Cemetery or Castelvecchio in Italy. Hands down the most incredible spaces I've yet to be in.

Kate: Tell us about your life outside of the gym. Word on the street is that you’re an architecture buff. How do you spend your days beyond barbells and skulls?

Asta: Ghost in the machine at a big global engineering/architecture firm. Well, not really ghost—I just say that because sometimes people don't understand what architects do.  Which is completely understandable, we are such mysterious creatures (haha). 

I moved from a design-heavy small firm to a technical-minded large firm a couple of years ago and am really enjoying how hands-on my current job is. I get to travel, I get to break open walls and investigate damage, hang off really tall buildings on scaffolds—it's fun and it's challenging. I'll probably go back to design full-time at some point and I still do freelance architectural design on the side to scratch that itch, but for the time being I think it's important I keep nerding out on the technical side of our built environment to improve my capacity as an architect.

Otherwise, I try and travel as much as I can. Sit on beaches. Eat exciting food. See the stars.

Kate: One of the things I always love about your photos for CFSBK is how they capture bodies in motion so beautifully, and in a way I feel like I haven’t seen before, at least not with “ordinary” people. Talk to me about shooting athletes and people who are sweating all over the place and often not looking their conventionally sexiest. How do you capture CrossFit in your photos? What's the hardest part about shooting athletes?

Asta: Bad lighting?  ;)

I see it this way, bodies are these incredible and beautiful mechanisms, especially in motion when they are experiencing the struggle and elation of performing a really hard task. I've had to really let go of expecting people to be in the right spot or making the right face, which is what all my previous work was about. I think that when people are performing and not paying attention or worrying about how they look, that's when the good photos happen. I mean, I take thousands of photos and parse them heavily to find the shots that work. At the end of the day, you're telling someone’s story and I want that story to be relatable, to mean something, to mean many different things to many different people. Occasionally there is a creepy moment when someone makes direct eye contact with me through my lens which is my cue that I'm not being mindful. If I'm distracting them, then I’m not catching the really good shots, and they aren't focused on the task at hand. Photo ninja, it's a work in progress.  

Kate: What's your favorite event or day that you shot at SBK?

Asta: Events with multiple gyms involved (Subway Series, games). The shots of people giving it their all with their whole support network yelling it out on the sidelines, the energy in those shots is palpable. Uhm, and anything with a self-service photo booth, since I get to take all the photos home.

Kate: If you had to give a piece of advice to blossoming photographers or people who want to take better photos, what would it be?

Asta: Take a lot of shots, even if you've set up the scene/still-life—take a burst of frames. You'll soon realize that one in 50 will actually be worth going in your "really good" album and that is completely normal, frankly I would consider that a good day. Also keep track of your images, rank them, compile your favorites, see how your own story develops. Last, my personal thing is, I don't take photos of people where I wouldn't be okay having my photo taken if roles were reversed. Empathy can be helpful.

Kate: Where can we see more of your work? Can I hire you?

Asta: My photography portfolio is available by request. I take on jobs every now and then (headshots, events, concerts/shows)—if you have something that you want to collaborate on, get in touch! Also I post all the CF photo content on the CFSBK Flickr account, so if you want some photo overload, go poke around there.

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What is your 14.4 strategy?
Happy Birthday, Dan E!

Snatch Analysis video with Pendlay

14 minute AMRAP:
60-calorie row 
50 toes-to-bars
40 wall-ball shots, 20 / 14 lb.
30 cleans, 135 / 95 lb.
20 muscle-ups

Read the full workout description and rules here.

Alternate WOD:

For Time:
550m Run
50 Sit Ups
50 Squats
50 Dumbbell Cleans
50 Burpees

Post results to comments.

Coach DO scores 180 with a 13:55 tie break

• Happy Birthday Janelle B., Jenna J. and Doug M.!

Winos Needed!

Like wine and good times! Brian Scott is looking for help pouring wine at The Hess Collection’s table during this year’s Wine Riot. This is a tasting geared towards cork dorks in their twenties and is always a great event!

There are 4 pouring passes available for each session:
Friday, April 4th: 7pm – 11pm
Saturday, April 5th: 1pm – 5pm or 7pm – 11pm

To pour you must be 21 years old and arrive at the venue 1hr prior to set up the wines. Everything will be provided and all that is needed is for one person to be behind the table at all times. You will not need to pay an entry fee ($60) for the event.

Note – if you work the Sat night shift you will get to keep any leftovers – provided you can haul it away.
Interested parties please contact Brian at bscott (AT) hesscollection.com

Reminder
A reminder that tomorrow at 2p is the meditation workshop.  The workshop is at capacity, but everyone who already RSVP'ed in the comments section on the event page is welcome to join.  If you can't make it after all, please let Mare know at mare(at)crossfitsouthbrooklyn.com.  

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"Gym" (Planet Fitness) tells woman she's intimidating guests with 'toned body'
"Ha!" Takes a serious look at humor NYT
Ira Glass on taste, creativity and drive

Mid Hang Snatch 1-1-1-1-1-1-1

Catch as low as your flexibility and technique allow

Post loads to comments.
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4 Rounds for time of:
400m Run
15 Pull Ups
Rest 2:00

Post total time and Rx to comments.

Active Recovery!

CrossFit North East Regionals Update

Watch the next level of competition of the 2014 CrossFit Games at the NE Regionals, held at Reebok Headquarters in Canton, MA.  CFSBK and Cruise Director Mare L. are coordinating a group to head up and spectate during the May 30-June 1 event.   Click on the event page for more info and to book your hotel room -- rooms must by reserved by March 28!

Meditation Workshop Today

A reminder that today at 2p is the meditation workshop.  The workshop is at capacity, but everyone who already RSVP'ed in the comments section on the event page is welcome to join.  If you can't make it after all, please let Mare know at mare(at)crossfitsouthbrooklyn.com. This will be held in the upstairs studio.

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The nicest CrossFit Gym? Inside CrossFit Belltown

Press 1-1-1
Push Press 1-1-1
Jerk 1-1-1

Take about 25 minutes to work up to a 1RM for all three lifts. Try to keep increasing the weight as you go and stay strict to your three attempts meaning a missed lift counts as an attempt. Any version of the jerk is permitted.

Post loads to comments.
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5 Rounds for max reps of:
:40 Thuster 115/75
:20 Rest
:40 Burpee
:20 Rest

Post total reps completed and Rx to comments.

It all starts with the air squat

• We've got a new post on Inside the Affiliate about how we run our weekly intro classes. Did you take an intro class at CFSBK or somewhere else? Let us know about your experiences in the comments section!
• Thank you to everyone who came out to the free meditation workshop yesterday!
• Happy birthday, Rebecca G-C!

Welcome Coach Whitney!

As many of you know, CFSBK has been fortunate to take on resident Yoga maven and CrossFit superstar Whitney H on board as the newest member of the CFSBK coaching staff. We've been working with Whitney to get her ready for group classes since the beginning of the year and she's already exceeded our expectations in terms of professionalism, compassion and ability to spot movement issues and correct them. We couldn't be more excited about having her on staff and know all of you will come to enjoy her presence as part of our team. Read below to learn a little more about "Dub Hub":

Whitney's love for movement started early in life. She began ballet at the age of three and went on to participate in (and occasionally win) national dance competitions throughout her teens. This passion continued into her college years, and she received her BFA in Dance from the University of Illinois. It was there that she first studied anatomy and kinesiology, as well as started a yoga practice.

Whitney is a Level 1 CrossFit Trainer and a Certified Yoga Teacher (CYT-200HR).
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Don't forget to get your 14.4 submissions in by 8:00pm tonight!
2nd Annual Crossfit Thump Throwdown Recap
Area Man’s Emotional State Completely Dependent On Outcome Of Professional Sporting Event

Kristin H teaching her weekly Pilates class at CFSBK.
Come on down tonight at 7:30pm for some Hard Core Fun!

• Rich Fronings 14.4 Video Rich clears one whole round, plus the row and gets 17 toes to bars in round 2.
• Happy Birthday, Jared K!

Shoe Storage Update

CFSBK has commissioned local artisans, BLKWD inc to build out some new, sturdier shoe storage units for the coat room. Once the new racks are finished we'll install them and have a dedicated cubby system where folks will be assigned specific stations for their Olympic lifting shoes to live. Unfortunately, the coat room isn't big enough to hold Everyone's shoes, and we ran into the problem of shoes beginning to take over where bags needed to go. Our solution is to have a limited number of slots that people pay a $5 monthly charge to store shoes in. We'll be announcing a lottery system for first crack at shoe storage reservations at the gym.

Bring Your Bike Out of Winter Hibernation!

Springtime weather is around the corner and CFSBK wants to help you prepare for bike riding season! Bicycle Habitat will be bringing their basic bike maintenance class from their 5th Avenue shop to 597 DeGraw specially for CFSBK, 2:30p-4p on Saturday, April 5. Course will include:

You'll be able to roll in your own bike to use as an example during the class!  The class will be more instructional in nature, but bring any bike tools you already have in case there is time for tinkering!  $10 per person, class is capped at 25.  Sign up and pay in advance at the Front Desk by April 3. 

Clothing and Book Swap at CFSBK

Fitness: 3-3-3-3-3

Performance: 1-1-1-1-1

If you're going to need a spot, let us know. All heavy singles should be spotted.

Post loads to comments.
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15-12-9-6-3 reps for time of:
Deadlift 225/155
Box Jumps 24"/20"

Post time and Rx to comments.

Ed kettlebell swings his way to fitness

• CFSBKer Candice C is in the running for this sexiest vegan next door contest, top prize is a free vacation to Maui, Hawaii. Vote here.
• Happy Birthday, Shaun C!
• Do you have Instagram? WE DO TOO!! Follow us @CrossFitSouthBrooklyn

Please fill out our Feedback Form!

CFSBK wants to hear from you! Please take a couple minutes to fill out this feedback form regarding your experience, opinions and requests for what we offer and do at CFSBK.

CFSBK Feedback Form
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Body Image & Bodyweight in Weightlifting Cathletics
Some Advice That Changed My Whole Career Cathletics
The Low Bar Back Squat Bar Position Starting Strength

1-1-1-1-1

Post loads to comments.
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3 Rounds NFT of:
400m Row
400m Run
25 Unbroken Hollow Rocks

Nick on Box Jumps

Please fill out our Feedback Form!

CFSBK wants to hear from you! Please take a couple minutes to fill out this feedback form regarding your experience, opinions and requests for what we offer and do at CFSBK.

CFSBK Feedback Form

General Informed Freestyling

A common theme from Mobility WOD is the idea of "informed freestyling".  Basically, when you're mobilizing, instead of remaining static and settling into a singular position, you're actively moving around trying to loosen up the tissue and hunting for other restricted areas.  I'm a huge fan of total body informed freestyling in response to or as preventative maintenance for general stiffness.  One way to approach this is extensive DROMs, but my bias is towards ground based movement. Ideally this is accompanied by a foam roller, straps and a lacrosse ball.  More often than not, a mobility rx is reactive and targeted towards tissue you know is tight and preventing you from getting into positions you want to achieve.  There's absolutely nothing wrong with that and probably the way you should spend most of your time stretching out. The problem however, is that sometimes it's at the expense of a more generalized approach to soft tissue health. 
Lets start with the mindset that general stiffness is not normal and that you can do something about it.  To make an analogy, if you walked around hungry all day, a light would go off in your head to do something about it.  We don't often listen to our bodies in the same way when our joints feel creaky and muscles feel stiff.  This should be a huge red flag that you need to spend a little more time doing generalized restorative movement.  Here are some quick benefits of a short total body movement session:

• Increased blood flow = Increased nutrient transport and hydration to all your tissues
• Excess metabolites are pushed into the lymph (think of it like "cleaning" an area of excess junk)
• Synovial fluid is pumped into your joint capsules, lubricating them
• With dedicated a breathing strategy and a modest pace, you can increase parasympathetic nervous system activity and decrease anxiety

Okay so how do we do it? Well there's no one right way to do this and how you're feeling that day should dictate your session but here are some general guidelines.

1. Set aside some time and space to move.  10-15 minutes should be enough to feel a lot better, I often put on a record and go at least until one side finishes. My preference is before bed since you can attack a whole day's worth of stiffness and it's a great way to unwind mentally. In terms of space, I love love LOVE my square36 mat.  Yoga mats provide insufficient area to move around on and I constantly have to reposition myself or the mat. (use the discount code cfbrooklyn36 to get $10 off a S36 mat!).

2. Start low and work high (or vise versa).  Start by doing some D-Dog calve marches, manually rolling your feet around, stretching out your toes, maybe using a LAX ball on your feet. Gradually work upstream spending more time in areas that feel tight.  Use stretches you remember from Group or Active Recovery class, make stuff up, work basic splits, twists, bends and be creative. You'll undoubtedly find positions that feel great and areas that are tight.  Keep your breathing consistent and deep.

Here are some videos from our buddies at Body Tribe that might give you some more ideas:
Quick Mobility Play
Tav's Brutal Recess
Staying Loose

3. Pepper in some Foam Rolling, LAX work or band stretches.  You might even start here and then get into the informed freestyling.  If you're not sure what to do, take an Active Recovery class!

4. End with some deep breathing laying flat on your back, drink some water then go to bed!

Related Videos:
Gil Hedley: Fascia and stretching: The Fuzz Speech
Always Be Mobilizing
Informed Freestyling Always

What are you most looking forward to about the approaching nice weather?
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4 Things Astronauts Can Teach You About a Good Night’s Sleep
The Universe of Everything Zen Habits
Are you an elite CrossFitter, statistically speaking

Michael A confuses his arms and legs again

• Beautify Rockaway Beach aims to beautify over a dozen of the buildings along Rockaway Beach Blvd which were devastated by Sandy. Beautify Earth is currently raising money to finance the painting of murals, provide street cleanups, and proposing a community garden / sculpture park in the neighborhood that will uplift the residents, stimulate the businesses, and create smiles on peoples' faces. For more information and to donate, click here.

Please fill out our Feedback Form!

CFSBK wants to hear from you! Please take a couple minutes to fill out this feedback form regarding your experience, opinions and requests for what we offer and do at CFSBK.

CFSBK Feedback Form

14.5 Logistics

The final workout for the 2014 CrossFit Open has been released as:

For time
21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb. Burpees

For the full workout description, click here.

To keep classes running on time, we're going to cap this workout at 25 minutes. Athletes can assign themselves a one minute penalty for every rep they don't finish under the cap. There will be an alternate workout programmed for folks not competing in the open with the same rep scheme but substituting Wall Balls for thrusters.

What will your strategy for 14.5 be?
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Super Strong 64 Year Old Great Grandpa
Super Strong 73 Year Old
Jacinto Bonilla 73 year old CrossFitter (and CFSBKer!)
I Think Divergent Is Secretly About CrossFit

For time
21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Burpees

For the full workout description, click here.

To keep classes running on time, we're going to cap this workout at 25 minutes. Athletes can assign themselves a one minute penalty for every rep they don't finish under the cap.

Alternate WOD

For time
21-18-15-12-9-6-3 reps of:
Wall Ball Shots
Burpees

Eduardo C getting down with Wall Ball

Bring Your Shoes Back

We got our new shoe racks in from BLKWD inc. We think with the new space we'll be able to fit most if not all the shoes we had originally. Here are some shoe storage rules:

• Please write your name on the heel of your shoe somewhere. The front Desk has gel pens that work great for this.
• To maximise cubby storage, please store your shoes on top of each other with one heel and one toe facing out.
• Shoes can be stored below the bottom steel framed rack on the floor. Do NOT put shoes ON the steel racks, those are for bags.
• The Front Desk has shoe spray, we will make occasional sweeps to all the shoes but please take the time to spray your own shoes about once a week.

Please fill out our Feedback Form!

CFSBK wants to hear from you! Please take a couple minutes to fill out this feedback form regarding your experience, opinions and requests for what we offer and do at CFSBK.

CFSBK Feedback Form

Shauna S wants you to know about the Pat's Run

As many of you know, Pat Tillman played in the NFL for four seasons with the Arizona Cardinals.  After 9/11, Pat declined a huge contract to enlist and serve as a Ranger with the U.S. Army.  Pat lost his life while serving in Afghanistan.

All New York-area residents have the opportunity to honor the legacy of Pat Tillman and support veterans, their families, and the Tillman Military Scholars program by participating in Pat's Run NY Shadow Run on Saturday, April 26, 2014 at 12:00 pm.  Through a partnership with EY Veterans Group and the ASU Alumni Association, the New York Shadow Run will begin at Pier 84 near the Intrepid Museum and will continue south down the West Side Highway and finish at the World Trade Center.  To date, 290 Tillman Military Scholars representing 37 states and attending 74 academic institutions nationwide, including many here in New York, have been awarded more than $3.8 million.

Please register

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Can you spot the liar? NYT
SLOW LIFE
Chemists endorse marinating meat in beer

AMRAP 30 Minutes:
10 Toes to Bar or 15 AbMat Sit Ups
20 Russian Kettlebell Swings 72/53
40 Double Unders

Partners alternate complete rounds until the 30 minute cap.

Post total rounds completed, partner and Rx to comments.

Karl gets his 14.4 on with Fraiser as his judge

Meat CSA: Free gift for new members and NEW refer-a-friend bonus! 

We are having a special sign-up bonus for new members who join the Herondale meat and poultry CSA in the months of April or May.

New 15-lb share members will receive three of our most-loved items: a juicy NY strip steak, a pack of pork chops, and a pack of our legendary bacon. That's in addition to the regular share - a $50 bonus! 

New 10-lb share members will receive a NY strip and a pack of bacon in addition to the regular share - a $35 bonus!

Refer-a-friend: Any existing CSA member who refers someone to the program will receive 2 packs of the brand-new Jacuterie bacon - choose any 2 from Jack's great new flavors (maple, honey garlic, or Italian.) All are mouth-wateringly good, so refer your friends today! Write to csa@herondalefarm.com to make it happen. Remember, you don't need to be a member of CFSBK to belong to the CSA.

Sign up here.

Questions? Email mignyc at gmail dot com.

Bring Your Bike Out of Winter Hibernation!

Springtime weather is around the corner and CFSBK wants to help you prepare for bike riding season! Bicycle Habitat will be bringing their basic bike maintenance class from their 5th Avenue shop to 597 DeGraw specially for CFSBK, 2:30p-4p on Saturday, April 5. Course will include:

You'll be able to roll in your own bike to use as an example during the class!  The class will be more instructional in nature, but bring any bike tools you already have in case there is time for tinkering!  $10 per person, class is capped at 25.  Sign up and pay in advance at the Front Desk by April 3. 
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Risk Vsauce
The beginning of everything