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Rest Day

Happy Birthday Sarah H!

Fight Gone Bad 6!

Summer just started but it is time to start looking forward to the biggest, baddest fight of the year: Fight Gone Bad!  CFSBK was the number 1 fundraiser in the world (go ahead read that part again) for FBG V due to the hard work and generosity of Matt U (Number 1 individual fundraiser) and to all of our participating members who put in WORK to raise a total of $48,052 for charity!  We hope you'll join us in working and working out just as hard this year.  It's an amazing experience every year.  To register and participate for team CFSBK please go here.  As you set up your profile remember to select CrossFit South Brooklyn as your team. 

For more info on Fight Gone Bad 6 in support of Special Operations Warrior Foundation -  check out this here video.

We'll have more details on fundraising tips, team selection and training for FGB as we get closer to the date!

Feedback Form

At CFSBK we love hearing from you.  Whether you've been with us since the beginning or just dropped in for a visit last week your feedback makes all the difference.  We're adding a feedback form to the blog so you can let us know what you dig, what you don't and how we can continue to serve you better.  So give our new form a glance and let us know what you think.  You can even fill these out anonymously!  Thanks for your input! 

Yelp us out!

Get it?! Yelp us...nevermind.  Speaking of feedback, CFSBK has been very fortunate to have gotten 13 4-star reviews on our page at Yelp.  If you'd like to share your thoughts on our humble gym with the world we'd love it.  All we ask is you be honest and tell everyone how awesome we are.  Just kidding!  We thank you in advance for giving folks out there your honest opinion of CFSBK. 


What's your weak link (Ex: Diet? Strength? Cardio Endurance? Flexibility?) as an athlete? Do you have a plan for turning what's now your weakeness into a strength?

Blogger Looks Like Jackass For Charity Kissing Suzie Kolber
Zercher Squats will NOT be in the next cycle Youtube
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Reader Comments (36)

Happy Birthday Sarah!

July 19, 2011 | Unregistered CommenterDeb

Weak links :

1. posture/body architecture (psoas, tight stuff, etc.)
2. lower back (desk jockey)
3. conditioning
4. midline stabilization
5. keeping myself upright (front squats, bottom of clean, etc.)
6. sleep
7. over-wearing my partypants

1. working on stretches and some soft tissue work more than I have in the past
2. going all rack pulls instead of deadlifts this cycle
3. have begun to add conditioning into every workout
4. planks, leg raises, ab wheel, have to add some more of this
5. getting better, and is being addressed I can see in some accessory work.
6. have a two weeker coming up. can you say siesta?
7. There's no solution to this. The people need to celebrate! Just kidding. Hasn't been so excessive lately.

Enjoyed the prowler last night. Good stuff! Have a great day folks!

July 19, 2011 | Unregistered CommenterJR

Just wanted to put in a plug for the crossword solving class I'm teaching with my friend Francis (who's even faster than I am) at the Brainery. The registration info just went live: http://brooklynbrainery.com/courses/143-solving-crossword-puzzles?utm_source=Brooklyn+Brainery+List&utm_campaign=f94aad76e8-7_19_11&utm_medium=email

Hope some of you can come!

July 19, 2011 | Unregistered CommenterStella

I have no answers today, only questions.

1. Does anyone else, besides me, think Hope Solo is a Crossfitter?

2. How come we don't have a Sepultura station on our various Pandoras in the gym? Many a time have I wished for the live version of Refuse/Resist during a metcon.

July 19, 2011 | Unregistered CommenterSamir Chopra

My weak link is my shoulder/thorax stability/mobility. It scares me to go upside down, and limits me in gymnastics and capoeira.

Hilarious profile of a guy who uses D&D dice to choose his daily workout:

July 19, 2011 | Unregistered CommenterCharlotte

So I hear women don't like to roll out with a laxball in the boobicher area..
well check this out =P

MWOD for boobicher

July 19, 2011 | Registered CommenterJoshua Martinez

Ran 5 miles yesterday: held an 8min mile pace, felt pretty good except my left calf is slightly locked up today

today: 3 rounds : 1 pood
10 swings
10 right arm swings
10 left
10 right arm snatch
10 left
10 right arm clean and jerk
10 left


Smooth Josh..

Samir, we can only hope.

July 19, 2011 | Unregistered CommenterMike Mishik

Where to start with my weaknesses. I'd say overall mobility is a huge issue for m, but if I had to concentrate on one area it would be hamstrings and calves. I;'d really want to work on this and have been trying all sorts of stuff from the mobiltywod blog. I'm not sure if Im making progress but I hope to able to turn this into a strength at some point in the future.

July 19, 2011 | Registered CommenterDH3

Oh yeah, to answer the question, mobility is definitely my weakest area. I need to make friends with a lax ball.

July 19, 2011 | Unregistered CommenterStella

Nutrition/Conditioning/Bodyweight exercises/Bodyweight in general/Dieting/Food/Drink/Nutrition

How I am going to attack it: I cant get pumped up for crossfit for osme reason right now. So I am going to do strength work with sprints and swimming and fasted walking. see what I can do.

I have no self control when it comes to partying/eating. I am going to try and improve quality of food and limit nights out till 4am. getting up in the am to swim i think will help that.

I am in SD for a week for comic-con with Dances with Dragons hardcover...Probably not gonna work out at all ;)

July 19, 2011 | Unregistered Commentergabrus

Right now the weakest links in my training are nutrition and my strength on the slow lifts. I've been eating out too much which more often than I like leads me to being a paleo faileo. I put a goal up on the board that I would cook 2 of my own meals every day for the rest of the month. I think that would be a nice kick start to taking more ownership of what I've been eating. To add to that' I'll go ahead and post those two meals on the blog. Why not right?

In terms of the SL strength, I'm going to hit all 8 exposures to the heavy and volume squats we've got coming up next cycle.

So far today my homemade breakfast was:
4 Scrambled eggs mixed with fresh salsa from fairway. Drank water

July 19, 2011 | Registered CommenterDavid Osorio

younger athletes have been reaching the top in a lot of sports like tennis, golf, gymnastics, but a 10 yr old into workouts....WTF. read this article....


July 19, 2011 | Unregistered CommenterDeepak Thakran

My glaring weakness is cardio of any type. I haven't done a met-con in almost 3 months. Unfortunately my standing desk doesn't count, does it?

I intended to begin those on Sunday, but cleans in the heat felt like enough! Plus I was already 2 hours in the workout. Anyway...

Plan: 2 short met-cons a week. These will land on volume and intensity day. Will go longer as FGB approaches. Yes, I am saying it-- I will do FGB regardless of strength goals.

Tonight I will do only two lifts so I'll begin. Will work chins into a triplet or quadruplet.

Mentally preparing now.

July 19, 2011 | Unregistered CommenterRob Is

@Rob nice! do it!

@Gabrus when are we cocktailing?

July 19, 2011 | Unregistered CommenterJR

I also like party pants.

July 19, 2011 | Registered CommenterFox

Happy Birthday Sarah!

@JR- one solution to overwearing your partypants is wearing no pants at all.

Has anyone hopped on the Chia bandwagon yet? If so, how are you preparing/eating them?

July 19, 2011 | Unregistered CommenterJenna J.


Bandwagoners, yes we can!

July 19, 2011 | Registered CommenterFox


1. Mobility, especially hamstrings, and well, everywhere. Also, body alignment and positioning. One of these days I will be able to do high volume on kettlebell swings and cleans and not have my back spasm. That's goal #1 right now by far.

2. Explosive movements and pulls and rowing and all of those things that involve hamstrings and tri-extension. See #1.

3. Conditioning generally. I get much more psyched up for the heavy lifts than I do for other things, which was part of the reason I joined crossfit. The back/hip/everywhere issue has made me tentative in the WODs and I want to get over that so I can throw myself into them.

4. Nutrition/drinking/see above. The summer is particularly hard for this.

@ Gabrus, I always turn to my favorite sin, gambling, to defeat my other sins (slothiness). When I was particularly out of shape a few years ago, I made a bet w/ a friend on my weight (though this could be made on estimated body fat or whatever) which motivated me and then eventually I got addicted and shot way passed the bet (which I actually lost). So what I'm saying is that I'm totally willing to put up $100 or some other amount for a fun, measurable bet that will get you (or others) into the gym more.

July 19, 2011 | Registered CommenterJoel Wertheimer

I love gambling.
I am intrigued

JR to combine everything, lets go cocktailing at Harrah's in AC. I get free rooms (bc I love gambling)

July 19, 2011 | Unregistered Commentergabrus

AC and/or medium-stakes CFSBK poker night... I AM IN.

July 19, 2011 | Unregistered CommenterJenna J.

Ok, so in summation, I am cocktailing in AC with no pants on. Where do I sign?!

July 19, 2011 | Unregistered CommenterJR

attn Josh Martinez:

boobicher? really? heh.

July 19, 2011 | Unregistered Commentermichele

Hey there! I tried filling out the feedback form but you need to fill out all boxes in order to submit. I only had one idea so I'll just post here:

In addition to recurring monthy charges for membership how about a 6-month or 12-month prepay that offers a discount? For example, a 5x/week recurring charge for 6 months equals $1,296 but prepay for 6-months for $1,100 or something like that.

July 19, 2011 | Unregistered CommenterPaul Baumeister

I may not have all the facts straight here, but it sounds like there's going to be a CFSBK no-pants strip poker night. I'm BETTING I'm going to SEE some butts!!! get it!?!?! right? no? great, just me.

anyway, wonderful class with mcg, isaac and D.O. this morning. had been out of the gym for a bit and it was nice to feel the crossfits on my baboon heart.

July 19, 2011 | Unregistered Commenteryosh

Physical weaknesses visualized thanks to Google.

Details TK.

July 19, 2011 | Registered CommenterDan Rx'd

I enjoyed the back off week WOD last night. Rowing and double unders are two areas where I could use some work. It was nice to have plenty of time to practice.

During this upcoming cycle, I’m going to practice push-ups, hollow rocks, and double unders. I would also like to do a mobility WOD (or some other mobility work) a few times a week. Nutrition is always a struggle. Lately, I’ve been eating almost 100% Paleo during the week and then kind of doing whatever on the weekends. Whatever usually means 100% junk food. Not a perfect solution, but it’s helping me keep my sanity and my social life. Maybe I could try 50% junk food on the weekends to turn my weakness to a strength?

July 19, 2011 | Unregistered CommenterKatie Mohr

Gambling? I'm in! My favorite non-crossfit pastime! Helped keep me sane when I wasn't coming to the box for 3-4 mos. Now no NFL or NBA--gotta live in the gym.

I have lots if weaknesses

I'd say my biggest one is flexibility. It's one the I don't enjoy working on as much so I often don't. Also I have poor posture which contributes to poor flexibility and vice versa.

I really felt I needed to get stronger and that's why I did strength cycle. Excited to see how much it helps. I really love strength stuff but I also really live metcons. Short long whatever. I just love the challenge of beating my old times and weights an trying to catch some of our more elite athletes in the gym.

Diet goes in and out I mix periods of great discipline with periods of major fails that sully revolve around snacking.

The plan of attack now that I have a new job is just to spend more time on all these things.

Btw Happy birthday sarah!

July 19, 2011 | Unregistered CommenterShawnS

My second home cooked meal was

grilled pork on lettuce "buns" with seasoning and mustard. Kinda messy but tasty.

Thanks for the suggestion Paul, I will certainly consider it.

Reading the yelp makes me feel all warm and fuzzy inside

July 19, 2011 | Registered CommenterDavid Osorio

late post

6am with coach d.o

much needed lax ball goodness.

good rowing with yoshi.

and. kudos to isaac for taking on the storm solo.


July 19, 2011 | Unregistered CommenterMcGrath

My biggest weakness is flexibility, and the longer metcons. Plan to fix? CFSBK is the new plan. Also, spend more time (when available) to stretch, foam roll, etc.

July 19, 2011 | Unregistered CommenterJefff

David O,

Another recipe for your home cooked meals this week


Hands down one of my favs.

July 19, 2011 | Unregistered CommenterJefff

Strength Cycle: Recovery Day

Squat: 225x3x3
I look forward to a rep out Thursday.

Bench: 185x5x3
Yeah! Was as good or better than 175...

Met Con: Fight Gone Mediocre
2 rounds, 1 minute each: Thrusters (75#) , Row for calories, Kettlebell swings (1 pood)
1 minute rest between rounds.

I was going to scale the Thruster up, and was really glad I didn't. 1/2 way through the first round I was already hurting. Oh boy, I have a long way to go.

Scoring was something like: Round 1: 18/12/22 Round 2: 10/12/16

I had some problems with my interval timer which I won't bore you with. I think going to do a tabata Thursday. I'll come back to this in 2 weeks and see if there is improvement. Maybe add another round.

Did I mention the heat and the sweat? OMG. I was leaving puddles on the bench

@ JR and Gabrus: invite me, I'm in.

July 19, 2011 | Registered CommenterRob Is

Weaknesses: Mobility all over. Sciatica has really messed with my hamstring mobility. But of course, there's the shoulders that just basically suck on their own. Other weaknesses, in no particular order: beer, wine, tequila, vodka. I have a taste for good cognac, but don't have the $ to enjoy regularly. never developed a taste for scotch.
And don't get me started on pot, coke, H, PCP, LSD, special k. but that's for another post.

My desire to do better at xfit has helped in curbing the drinking a some. And mobility? well, I think I'm gonna do a little foam rolling, right now (got myself a foam roller for home use).

July 19, 2011 | Unregistered CommenterChris A.

Ps. Hats off to Cap'n Patrick for kicking ass doing the storm today at 7 a.m.

July 19, 2011 | Unregistered CommenterChris A.

Lovely comp class tonight. Put in some good mobility work for the ankles and shoulders. Then, full snatch work from the hang and from the floor. First time snatching since labrum tear in March, so I didn't go for a heavy single, but glad to be getting back to the movement again little by little. Started to feel some pain at 115#, so I backed off and did a few cleans and called it a day. Good snatch positioning cues from Coach Fox. Since we have 2 coaches with this name, should I just refer to you as Coach White Lightning to avoid confusion?

My primary weak link is my strength. My plan for addressing this was part of the reason I was excited to join SBK. I plan to keep hitting the weekly lift exposures. I love squatting twice, the pull, and overhead lifts as the focus each week. Looking forward to hearing what the next exposures will be. Based on what the next exposures are, I may add an additional day or so of lifts and accessory work Shane and Margie recommended to help address some of what may be posterior chain deficiencies.

I noticed in the upcoming events that there's a Subway Series event coming up in August. I heard a little about it last year and it sounded like a lot of fun. Any details on it yet?

July 19, 2011 | Registered CommenterRickke

Labrums- between my hip and possible shoulder tear I am a mess
Strength -in general I am very behind where I want to be and where my peers are in lift #s
Technique-I am hindered by my technique in moving larger loads. I can often muscle through moderate weight but hitting 1rm and technical lifts like the snatch would benefit by addressing my form
Since coming to SBK I have already notice significant improvement in my technique so hopefully over time the strength will fall in line.

Active recovery class
Comp Class - I couldn’t play with the big kids tonight because of my shoulder so I modified
Back Squat: 5x5x95,115,125,135,145
1 arm push press - 7x10x25#
weighted sit-ups - 7x10x25#
Good mornings - 3x10x45#

July 20, 2011 | Unregistered CommenterChristine C

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