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Rest Day

Katie locks out a 1 RM Press

Calling all Strong Ladies

We are hosting our first powerlifting meet and it's for girls only! 

What: 3 attempts at a 1 rep max of Backsquat, Bench Press and Deadlift
When: December 17 at 2pm
Who: SBK women who have been attending group classes for at least 3 months
How much: $20. Includes participation and a bench press/rules clinic with Margie on December 1 at 8pm.
Registration deadline is December 10, 2011

The Details:
Each woman will have 3 attempts to hit a max single in Squat, Bench and Deadlift, in that order. All lifters will make their attempts in each lift before moving to the next. 
First, second and third place winners will be awarded in each weight class based on total combined weight of best lifts.
There will be 3 weight classes:

  • Under 135
  • 136-160
  • Over 160

In the event of a tie, lowest weight wins. 

Register here!

Information regarding rules and logistics of the meet will be emailed upon registration.
Questions? Contact Margie at crossfitsouthbrooklyn dot com

Shoulder Disfunction, Where to start?

A lot of shoulder dysfunction has its roots in poor posture.  If you walk around all day with your shoulders internally rotated and your head pushed forward, chances are that your thoracic spine and scapula have become somewhat "frozen".  The problem with this is that when you go lift a weight overhead, do a push-up or try to snatch, certain joint positions won't be available to your body so other areas will have to compensate to finish the job.  Watch this short video to see a very basic overview of how some of your bones are supposed to move when your arms go overhead.  You can see that the scapula, clavicle and humerus all share responsiblity to finish the job.  The video doesnt account for the contributions of the Thoracic and Cervical spine, but just know they play an important role too. If the imbalances in the system arent addressed inflammtion and pain may become present. Over time long term injury and disfunction may eventually result.  So what do do about it?  Start with these simple MWODs below and see if you cant begin to break up some of your gnarly restrictions. Watch each one and give them a shot pre-workout.  See if you can't get into better positions or "cool off" some existing inflammation.
Shoulder: What to Fix First
Pain Ball: Calling All Shoulders
Darth Shoulder
Death By Desk
The Neck of a Desk Warrior Poet

Rich Froning Does 225lb "Grace" in 4:49
Rx'ing and Injury Prevention CrossFit Hollywood
Humble Pie Kitsap CrossFit

Reader Comments (12)

I'm a little late but I highly recommend the meat csa. I can't wait to tear into the fat t-bone that is thawing in my fridge right now.

Filthy Fifty was rough - 36:30. The knees to elbows took forever and the burpees were very hard to get through (thanks Margie).

A/R is a must today.

November 15, 2011 | Unregistered CommenterBen Whitney

slow day on the blog so i'm gonna share some cool videos!

woman squats 325 for 14 reps

another video from that channel, woman deadlifting 450 for 2 reps!
(check out the rest of that guy's videos... that gym has a lot of very strong ladies)

synchronized olympic lifting

polish lifter snatching ~400 pounds

i thought i had favorited a video of the iranian lifter who took first place at the international olympic championships this past weekend, but i can't seem to find it... so if anyone has that please let me know.

November 15, 2011 | Registered CommenterNick Angiolillo


that is a 470+ lb snatch...... looked easy too

November 15, 2011 | Unregistered Commentermarc "the goose" Messinger

wow, he came out of the bottom of that snatch ridiculously fast! the iranians apparently had a great day. i was actually referring to kianoush rostami, another iranian lifter, who also took first place in his weight division. here's a good video of his various attempts. he also tried for the world record C&J but failed http://www.youtube.com/watch?v=BBguK_WmTN8

November 15, 2011 | Registered CommenterNick Angiolillo

These shoulder mwod posts could not be more timely. That whole area is such a painful mess for me right now. Also, is that emo pixie man beast tee a special shout out to DO?

November 15, 2011 | Unregistered CommenterJJ

JJ, I'm right there with you on the shoulder stuff! I go through periods (like now) where my right shoulder acts up (years of thinking the only way to throw a softball is hard...which apparently translates to my present day Wii bowling...). I NEED to spend more time doing ALL of what Kstar suggests. I kinda looked like a fool at my desk at work today as I was going through various ranges of motion trying to figure what hurt the most. Now, I'm aching and wishing I would have brought the theracane and an icepack to work. I did however work the lacrosse ball under some sore hammies so I guess that's a plus. And yes, that shirt was specially made for David.

November 15, 2011 | Unregistered Commenterlady fox

Totally unrelated, but in case you couldn't get enough Putin...


November 15, 2011 | Unregistered CommenterKatie Mohr

Slow blog day indeed. Hope folks were enjoying the nice weather instead

1. great videos!
2. I performed some of the MWODs on someone earlier today and there was a significant improvement in posture. Good stuff. Also- yes that shirt is a nod to me, courtesy of the cfsbk staff :/

November 15, 2011 | Registered CommenterDavid Osorio

THE DIRTY THIRTY... super hurty.

Fun times with the ladies crankin' out this WOD!! Kiki, you are an inspiration.

While practicing the SLDL movement before we started, my left hamstring supremely cramped up. too much coffee today! foam-rolled it out and it was enough to get me thru. may not be able to straighten my leg tmw?

Time: 19:09

Scale, notes, and how I broke it up:
*30 of everything*
-box jumps: stepped down. i find this allows me to keep an even pace and not freak out.
-jumping pullups: I LOVE THESE! for real! did 15 and 15 and they were quick.
-KB swings: 12kg, face-level
-walking lunges: a nice cardio break
-knees to elbows: mostly strict, i think. these were slow. down to 2-3 in a row for the last half.
-PP: broke it up 15 and 15. felt good.
-SLDL: was nervous about hamstring, but these were fine. 30 unbroken.
-WB: 10#, 10ft target. broke it up 10, 10, 10. these make me dizzy...
-burpees: blow. did these with knee pushups. first time in a while that i've actually done burpees in a WOD instead of punking out for squat thrusters, so i'm satisfied. 3-5 at a time.
-DU: finished these in about 3 or 4 sets.

took lots of breaks to breathe deeply and let my heart calm down. all in all... happy!

thanks Jeremy for your encouragement!

November 15, 2011 | Unregistered CommenterWhit

Great to finally make a Tuesday comp class again. Really happy to get in some deadlift technique work. Thanks, Josh & Fox, for the feedback. 275x3x3

Then one of those harder than it looks WODs:

3 rounds
25 double unders
25 hand release push-ups
60m sprint


I'm also late with the CSA love. I'm definitely doing it again and highly recommend joining!

November 15, 2011 | Registered CommenterRickke

Fun time at the gym today. Hit up active recovery with Fox and feel better for it, its been a few weeks since I took active recovery and I def picked up a few good new tips.

stuck around and watch the comp class. Had fun just kind sitting around watching.

looking forward to day 2 of the cycle tomorrow.

November 15, 2011 | Registered CommenterDH3

Full house in Strength Cycle B tonight! Even a new face! Yay.


i told Jeremy i didn't want to reset after last cycle, so we started right back up where we left off.

the whole set, i had to remind myself that this stupidity was my fucking idea.





whatever, still weak.


even weaker. i went from pretty strict Paleo to a sugar addict in like 2 months and you can really see it on the chinup bar. lost my dead hang, again.

white band 3x3, and that was a struggle.

November 15, 2011 | Unregistered Commentermichele

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