Sunday
Nov202016

Clean and Jerk | WOD 11.20.16

Power Clean

Take 10 minutes to warm up to work weight for the metcon.

Exposure 5 of 8

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3 Rounds For Time:
400m Run
10 Power Clean and Jerks 165/110

The run starts toward 4th Avenue then to 3rd Ave. and back. The Cleans are Power and the Shoulder-to-Overhead are anyhow, the most efficient way being a Push or Power Jerk. The weight should be on the heavy side for reps. On the fast end, they may be done touch-and-go in sets of 3-6, but bailed singles are also appropriate. Scale load accordingly.

Post time and Rx to comments.

Sarah M. bringing down the house at last night's CFSBK Art Show. Thanks to everyone who performed, showed art, attended, and otherwise made it a great evening. And thanks most of all to Kate R. for organizing the event!

Warming Up a Lift

By Noah Abbott
Originally posted on 2.3.2015

Are you the type of person who would give a speech to a packed house without practicing it first? Would you dance at a wedding without having a drink or two to lubricate your get-down muscles? 

If you are one of those rare souls that is eternally ready to perform at full intensity and proficiency at a moment’s notice, you can ignore this article. For the rest of us humans, I’m here to talk to you about how we should approach warming up our barbell lifts. 

General Barbell Warm-Up Guidelines
First, let’s preface that this approach has greater applicability for the “slow” barbell lifts (squat, deadlift, presses, etc.) than the “fast” or Olympic lifts. While the principles apply generally to Olympic lifting, the unpredictability and technical aspect of those lifts means they will be warmed up in a slightly different manner (extended barbell drills, more singles, etc.). 

So, here’s the easy part. When we warm up our lifts, we will always start with the empty bar. This is good practice for 500# and 100# squatters alike, for reasons I will delve into later. The only exception to this rule is the deadlift, where light bumper plates are needed to elevate the bar so we can get into a proper starting position. We want to generally take 3 or 4 warm-up sets to get to our working weight. Sometimes, if our work sets are very sub-maximal, we can take slightly less. If we are sore, trying to iron out some wonky movement patterns, or simply have learned that our body responds well to some higher warm-up volume, we can take slightly more. Still, it shouldn’t take much more than a handful of warm-up sets to be ready to rock. 

With that in mind, let’s take a theoretical athlete warming up to squat 155x5x3 (to be clear, that’s five reps for three sets). I’ll outline the athlete’s warm-up, and use it to illustrate a few points: 

45x5
85x5
120x3
145x1
-------------------------------------------
155x5x3 

Don’t Let the Appetizer Spoil Your Dinner
First, and most importantly, notice that as the lifter nears their work weight, volume decreases, moving from 5 reps when its light all the way down to 1 when its fairly heavy. You want your warm-up to be just that—something to get you prepared for your work sets, without diminishing from them. While your brain understands the difference between 145 and 155 pounds, your body will distinguish very little between the two as far as fatigue is concerned. In this example, 145 represents 93.5% of the lifter’s working weight. A set of 5 at this weight would amount to that lifter performing something so close in stimulus to their work set that it is operationally indistinguishable. For a novice lifter who is working with very sub-max weights, this might not be a problem. For someone near the end of a linear progression or attempting something relatively challenging, this could be the difference between success and failure. Your last warm-up set is simply to prepare your body and mind for your heaviest weight of the day- your work sets.

Taper Your Jumps
The next thing to consider while looking at our theoretical lifter is that each jump in warm-up weight is slightly smaller than its precedent as the lifter nears their work sets. I’ll do the math for you: 

45x5 (+45#)
85x5 (+40#)
120x3 (+35#)
145x1 (+25#)
155x5x3 (+10#)

The reasoning behind this is to make sure that as we move towards heavier weights we are being a bit more cautious with our jumps. This could be thought of as the “don’t dive headfirst into the freezing lake” effect. 

This doesn’t need to be approached with the precision seen in our example. It is certainly most important for the last warm-up set or two and the jump between your last warm-up and work sets. Truth be told, I had to work backwards and massage the numbers a bit to make sure each jump was smaller than the one before it. When we account for the reality of time constraints, working with partners, and annoying 2.5# plates, this is simply a rough guideline to consider when planning warm-ups.

Know Your Body
Here comes the part when I tell you to that all of the preceding circuitous rambling is highly dependent on personal characteristics, preferences, and experience, and can vary from day to day. For instance, I know I like my last warm-up to be very close to my work weight—within 5 or 10 pounds. Others are more comfortable taking larger jumps, it’s highly personal. Over time you will learn what works for you, and some days you may feel like you need a little extra warm-up, either because you feel sore or cold or because you need some extra practice before “shit gets real.” Listen to your body, consult your journal, and don’t feel too locked into one specific way of doing things. Also, keep in mind that as your strength increases, your relative jumps must increase as well—don’t get stuck making the same jumps, or else you will need to either make a giant leap between warm-up and work sets or take about 9 warm-up sets to get to work weight.

Intention Through Your Warm-Up
Lastly, here’s a thought process to guide your through your warm-ups.  This golden nugget of fitness wisdom was imparted to me by the Celestial Bodhisattva David Osorio, Blessed Be His Hamstrings, and has been invaluable to me in my own lifting. The following guiding principles are arranged to be considered in order, from your first warm-up (WITH THE EMPTY BARBELL) through your last warm-up set, and are cumulative—don’t discard them from your thinking as you move forward, simply shift your mental prioritization. 

Position: For your first warm-up set, pay attention to your positioning, range-of-motion, and whether each joint action and limb segment is doing what they are supposed to (knees out, wrists straight, etc.). With the empty bar, it is easy and safe to make corrections or even pause in a position to work thing out. Make sure you have done so before moving forward.

Balance: After you add some weight to the barbell for your second warm-up set, you will now be better able to feel slight deviations from balanced position. Pay attention to bar path and where your weight is in your feet throughout the entirety of the lift. The weight is still light enough that you can slow or possibly pause the movement to make corrections. Make sure you are well balanced before your next set.

Tension: As we approach our third set, there should be a moderate amount of weight on the bar, and we can begin to set our intention (‘sup yoga?) to creating tension. Focus on bracing, pulling your ribcage down, and bracing your abs. Make sure your knees are driven out, your shoulders are pulled back, or whatever specific element needs to be tight and packed for your movement.  

Focus: This may be the most overlooked, and possibly most important part of your warm-up.  Your last set, at a weight that is virtually identical to your work weight, is your dress rehearsal.  Now is the time to practice all of the singularity of purpose, tenacity, and heart you will bring to bear for your work sets. Go through your little ritual, stomp and stamp, grip the bar like you’re gonna break it, whatever works for you. Treat it like it weighs more than your work weight. If you do this right, it should feel easy and smooth, and inspire confidence for your work sets. If you are lackadaisical in your approach it will feel heavy and make you feel that much more uneasy about your work. Let it all hang out. 

By now you’ve warmed up your synapses, and certainly your eyeballs, by reading this missive.  While it may seem unnatural to spend this much time examining what amounts to a simple preparatory period for our work, keep in mind the 7 P’s: Proper Prior Planning Prevents Piss Poor Performance. If performance is our goal (and it is) that planning is our pathway to that goal.

Walk it with heart, determination, and intention. Peace. 

Veteran lifters: How do you approach your warm-ups? Tell us in the comments!

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Yesterday's Whiteboard: Front Squat | Partner WOD
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Saturday
Nov192016

Front Squat | WOD 11.19.16

 Front Squat

Fitness
3 x 5

Warm up and perform 3 x 5 at 100% of your heavy 5 from Week 1.

Performance
5/3/1 (3 Week):
70% x 3
80% x 3
90% x 3+

Your Training Max (TM) is used to base the percentages off of. Increase your TM 10 lbs above the previous 3 weeks. If you were above the recommended reps for the rep out sets, then increase your TM 15-20 lbs. The final set (the 90% set this week) is done for max reps, stopping 1-2 shy of failure. The goal is between 8 and 12 reps. Use a normal pace throughout the rep-out set and quit if you reach technical failure. Technical failure is the point at which you can move the weight from point A to point B but can no longer do so with acceptable technique. Use spotters on all work sets.

Post loads to comments.
Exposure 5 of 8
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Partner WOD
For Time:

1000m Row
100 Push-Ups
100 Russian Kettlebell Swings
100 Squats
100 Pull-Ups

Must be completed chipper style. Partition the work however desired. Scale Push-Ups to knees or elevated as needed. Choose a kettlebell that you and your partner can complete sets of at least 10 reps on. Be sure to move through full range of motion on each Squat and not to collapse. Scale Pull-Ups to banded, Ring Rows, or Jumping Pull-Ups as needed.

Post time, Rx, and partner to workout.

CFSBK's Third Art Show is TONIGHT

CFSBK's third Art Show is tonight from 7:30-10:30pm. Free entry and alcohol.

The work of Jen Murray, a local Brooklyn artist, will be on display. You can check out her work here.

CFSBK member, Sarah Mount, will be singing at 9:00pm. Want a preview? Listen to more of Sarah's tunes here.

Following Sarah's performance, Coach Whit, a lifelong dancer, will be doing a short performance to a song by Coach Brett, titled "Holding On To You." Find more of Brett's music here

Come check out art from fellow talented CFSBKers. Below are all the artists whose work will be on display:

Brian Faulk
Katie Harper
Jenna Jerman
Alona Katz
Youn Jung Kim
Colette Komm
Saul Melmen
Adele Myers & Niko Reingold
Amy Muckerman
David Osorio
Trevor Safford
Brian “Baz” Zimbler


If you have any questions, email Kate R. at KatharineReece [at] gmail.com.

If you take any photos tonight (and we hope you do!), use the hashtag #CFSBKART so we can all see them! We can't wait to see you there!

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Yesterday's Whiteboard: Rest Day
The 10 Commandments of Leg Day BarBend
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Friday
Nov182016

Rest Day

CFSBK's Third Art Show is Tomorrow!

In case you somehow missed the memo: CFSBK's third Art Show is TOMORROW from 7:30-10:30pm. Free entry and alcohol. It's the best deal in town!

The work of Jen Murray, a local Brooklyn artist, will be on display. You can check out her work here.

CFSBK member, Sarah Mount, will be singing at 9:00pm. Want a preview? Listen to more of Sarah's tunes here.

Following Sarah's performance, Coach Whit, a lifelong dancer, will be doing a short performance to a song by Coach Brett, titled "Holding On To You." Find more of Brett's music here

Come check out art from fellow talented CFSBKers. Below are all the artists whose work will be on display:

Brian Faulk
Katie Harper
Jenna Jerman
Alona Katz
Youn Jung Kim
Colette Komm
Saul Melmen
Adele Myers & Niko Reingold
Amy Muckerman
David Osorio
Trevor Safford
Brian “Baz” Zimbler


If you have any questions, email Kate R. at KatharineReece [at] gmail.com.

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Yesterday's Whiteboard: Snatch Metcon
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Thursday
Nov172016

Snatch | WOD 11.17.16

Power Snatch

Take 10 minutes to warm up and get to work weight for the metcon.

Post work to comments.
Exposure 5 of 8

______________________

3 Rounds for Time:
50 Double-Unders
10 Power Snatches 135/95
10 Handstand Push-Ups

Post time and Rx to comments.

T-3 days until one of our funnest community events of the year. Get artsy with us at the 3rd annual CFSBK Art Show!

Got Plans on Saturday? Come to the CFSBK Art Show!

CFSBK's third Art Show is this Saturday from 7:30-10:30pm. Free entry and alcohol.

The work of Jen Murray, a local Brooklyn artist, will be on display. You can check out her work here.

CFSBK member, Sarah Mount, will be singing at 9:00pm. Want a preview? Listen to more of Sarah's tunes here.

Following Sarah's performance, Coach Whit, a lifelong dancer, will be doing a short performance to a song by Coach Brett, titled "Holding On To You." Find more of Brett's music here

Come check out art from fellow talented CFSBKers. Below are all the artists whose work will be on display:

Katherine Akiko Day
Brian Faulk
Katie Harper
Jenna Jerman
Alona Katz
Youn Jung Kim
Colette Komm
Saul Melmen
Adele Myers & Niko Reingold
Amy Muckerman
David Osorio
Trevor Safford
Brian “Baz” Zimbler


If you have any questions, email Kate R. at KatharineReece [at] gmail.com.

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Yesterday's Whiteboard: Back Squat | NFT Work
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Wednesday
Nov162016

Back Squat | WOD 11.16.16

Back Squat

Fitness
3 x 5

Use 100% of Week 1's heavy 5

Performance
5/3/1 (3 Week):
70% x 3
80% x 3
90% x 3+

Your Training Max (TM) is used to base the percentages off of. Increase your TM 10 lbs above the previous 3 weeks. If you were above the recommended reps for the rep out sets, then increase your TM 15-20 lbs. The final set (the 90% set this week) is done for max reps, stopping 1-2 shy of failure. The goal is between 8 and 12 reps. Use a normal pace throughout the rep-out set and quit if you reach technical failure. Technical failure is the point at which you can move the weight from point A to point B but can no longer do so with acceptable technique. Use spotters on all work sets.

Post loads to comments.
Exposure 5 of 8

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5 RNFT:

10 Strokes on the erg, as heavy as possible
7-10 Tempo Ring Dips 31X1

10 Full-Body Bench Levers

Try and pull your lowest split possible within 10 strokes on the erg. The goal is 110% effort on each one. If you have a mature support and a few Strict Ring Dips then scaling to Band Supported Ring Dips is suitable. If you don't have Ring Dips then sub 5 Feet-Elevated Ring Dips, 5 Between-Bench Dips, or 5-10 Push-Ups as appropriate. Scale the Bench Levers to tuck or half tuck as needed, or scale them up to bar or ring levers as appropriate.

Post work to comments.

Want to be as badass as Coach Katie? Sign up for the Bulletproof Assessment Workshop! 

Bulletproof Assessment Workshop at CFSBK: Register Now!

CFSBK will be hosting a Bulletproof Assessment Workshop on Saturday, December 3rd from 2:30-6:30pm for athletes looking to take their performance to the next level! This will be an interactive workshop, with a full movement assessment from the Active Life coaching staff. The movement assessment will include a series of strength and mobility assessments, which will identify imbalances and expose weaknesses. 

You will walk away from this workshop with an insight on how flexibility, mobility, strength balance, work to rest ratio, and skill can tie into your training. Knowledge bombs will be dropped! Sign up! It’ll be a blast. The class is capped to 50, so get on it before it fills up! The registration fee is just $49.

Questions? Contact Coach Katie at Katie [at] CrossFitSouthBrooklyn.com Click here to sign up today!

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Yesterday's Whiteboard: Rest Day
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Tuesday
Nov152016

Rest Day

Coach Whitney performing at last year's CFSBK Art Show. Free beer, good art, and great people. What more could you ask for?

Come One and All to CFSBK's Art Show this Saturday!

CFSBK's third Art Show is this Saturday from 7:30-10:30pm. Free entry and alcohol.

The work of Jen Murray, a local Brooklyn artist, will be on display. You can check out her work here.

CFSBK member, Sarah Mount, will be singing at 9 p.m. Want a preview? Listen to more of Sarah's tunes here.

Following Sarah's performance, Coach Whit, a lifelong dancer, will be doing a short performance to a song by Coach Brett, titled "Holding On To You." Find more of Brett's music here

Come check out art from fellow talented CFSBKers. Below are all the artists whose work will be on display:

Katherine Akiko Day
Brian Faulk
Katie Harper
Jenna Jerman
Alona Katz
Youn Jung Kim
Colette Komm
Saul Melmen
Adele Myers & Niko Reingold
Amy Muckerman
David Osorio
Trevor Safford
Brian “Baz” Zimbler


If you have any questions, email Kate R. at KatharineReece [at] gmail.com.

Brazilian Jiu Jitsu at Crossfit South Brooklyn

Want to learn Brazilian Jiu Jitsu? Classes are now available at Crossfit South Brooklyn's facilities! Brazilian Jiu Jitsu is a grappling martial art which first gained popularity with its success in mixed martial arts competitions in the 90’s. Since then it’s continued to gain in fame as a fun sport and efficient form of self defense. Practitioners use joint locks, chokes, and leverage to subdue opponents instead of using strikes. The teacher is Jesse Leach, a 1st degree black belt, certified by the IBJJF and medalist at international tournaments. Classes will be Wednesday nights 8-9pm, and Sundays 12-1pm as well as a mixed martial arts class Sundays 1-2pm. Crossfit South Brooklyn members can purchase their first one month pass for $50. Daily rates and class packs are also available. E-mail contact [at] bloomdefensivearts.com for more info.

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Yesterday's Whiteboard: Press +Push Press | KB Swings, Goblet Squats, Burpees
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Monday
Nov142016

Press / Dumbbell Bent-Over Row | WOD 11.14.16

Press / Dumbbell Bent-Over Row Superset*

1A) Press + Push Press

Fitness and Performance
1 Press + 5 Push Presses

Work up to a heavy load for the day. The goal is no misses. Aim for your heaviest set of 10 Push Presses from Week 2.

1B) Dumbbell Bent-Over Row

Fitness and Performance
3 x 8-12

Perform 3 sets of 8-12 reps. Use Week 1 as a guide. Aim initially to get 3 sets with perfect form and aim to increase either reps or load from week to week. Keep in mind that these are an accessory movement and you’ll get more out of them by performing the movement well than by heaving heavier dumbbells around with poor form. If you can finish the cycle with 3 perfect sets of 12 at your heaviest 10 from week one, you win! These are both arms at the same time. Keep these strict and avoid using momentum from your back and hips. Elbows finish close to the torso. Drop weight if you need to heave the dummbells.

*Superset means that you perform a set of exercise A (in this case the Press) and then after a short rest, 30 to 90 seconds, you perform a set of exercise B (in this case the Dumbbell Bent-Over Row). You then rest a short period before returning to exercise A and continue in this fashion until all warm up and work sets are completed.

Post loads to comments.
Exposure 5 of 8

______________________

5 Rounds for Time:
10 Russian Kettlebell Swings 32/24kg
10 Goblet Squats 32/24kg
10 Burpees

Post time and Rx to comments.

Got Plans on Saturday? Come to CFSBK's Art Show!

CFSBK's third Art Show is this Saturday from 7:30-10:30pm. Free entry and alcohol.

The work of Jen Murray, a local Brooklyn artist, will be on display. You can check out her work here

CFSBK member, Sarah Mount, will be singing at 9:00pm. Want a preview? Listen to more of Sarah's tunes here.

Following Sarah's performance, Coach Whit, a lifelong dancer, will be doing a short performance to a song by Coach Brett, titled "Holding On To You." Find more of Brett's music here.

And of course, the show will feature work by many talented CFSBKers!

If you have any questions, email Kate R. at KatharineReece [at] gmail.com.

______________________
Today's whiteboard: Press/Push Press + KB Burpee Metcon
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