Thursday
May052011

Rest Day

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Coach Jeremy after taco #34

Happy Birthday Coach Jeremy!!

Developing Your Pull-up

By Coach Christian Fox

There are a bunch of reasons to get better at doing pull ups. For one, we do a
bunch of them in CrossFit. They’re also a great way to increase the
strength of your upper back, arms, lats, grip, and help to have a
balanced and healthy shoulder girdle. You should be able to do strict
pull ups with a variety of grips, and once you can consistently do few
pull ups  at a time it may be time to start working on the kipping pull
up. Here’s how you’re going to get better, no matter where in the scheme
of it you are.

Beginner
(No pull ups, or “I did one, once...”)

“A” Day
3 sets of 12 reps of either: Ring Rows or Band Assisted Pull Ups. Use an
angle or band that makes completing all the repetitions challenging. Rest as needed between sets.

Followed by, 3 Supersets of 12 reps of either: Dumbbell Curls (I know you’ve secretly wanted to do these anyway) or  Dumbbell Rows
with either: Dumbbell Bench Press or Dumbbell Floor Press
Choose a weight that feels like you could have done another rep or two at the
end of the set. Take minimal rest between exercises in the superset.
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“B” Day
10 ‘mini sets’ of 1 rep each of 5-10 second negatives using either a pull
up or a chin up grip on the minute for 10 minutes. You can jump to the
top or set a box up that allows you to start at the top (collar bone
above the bar). Yes, that seems like a lot of rest in between reps, and
no, it’s not a lot of total reps. That’s a good thing, trust me.

Alternate between the A day and the B day with a day of rest between workouts. An example would be:
Monday A - Wednesday B - Saturday A - Monday B - Wednesday A - Saturday B
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Intermediate
(Can do 3-5 pull ups at a time)

Week 1)  6 sets of 2 reps. Rest 1 minute between sets. Perform twice a week.
Week 2)  5 sets of 3 reps. Rest 1 minute between sets. Perform twice a week.
Week 3)  4 sets of 4 reps. Rest 90-120 seconds between sets. Perform twice a week.
Week 4)  3 sets to failure. Rest 3 minutes between sets. Perform twice a week.

This program can be used until you have 3 sets of 10 reps in the 4th week.
In other words, if you don’t get the 3x10 in week 4 restart at week 1 by
adding a rep to the sets. Week one would be 6x3, week 2 would be 5x4,
and week 3 would be 4x5, then retest in week 4.

End each session by practicing kipping pulls ups for a few small sets, no
more than 5 sets and no more than 8 reps. Terminate the set if you fall
out of rhythm. It’s all about developing a rhythm that you can control
and maintain. Remember that a solid kip uses your whole body and don’t
forget that your abs need to be engaged throughout. If you fly open in
the front of the kip you are leaking tons of energy away from the bar.
Check out this video for a peak at what an efficient pull up should look like.
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Advanced
(Can regularly do sets of 10 or more strict and/or kipping)

Congrats, you stud or stud-ette. You are now on your way to becoming elite! Don’t expect though that your pull ups will magically become better if you
don’t practice them. You should still be working on both strict and
kipping pull ups. Mix up the grip that you use when you practice. Try
these.

1) Once a week do a set or two to near failure. Start with a pull up grip
(hands outside shoulder width and palms away) and when you are 2 reps
shy of failure switch to a chin up grip (hands inside shoulder width and
palms toward you). When you are 2 reps shy of failure switch to a mixed
grip (1 palm in, 1 palm out) and do the same before switching again.

2) You can practice similarly by doing a set or two of max strict pull
ups,  immediately switching to kipping and again going till failure (or a
rep shy of it).

3) Start doing weighted pull ups/chin ups, 3 sets of 5 reps, and seeing if you can add weight each week.

4) 30 seconds on/30 seconds off for 5 minutes of max reps kipping pull
ups. The set ends if you come off the bar. Remember to stay engaged in
the trunk. Don’t leak energy out in front. Remember this video.

5) Each time you’re in the gym do a 3-5 sub-max sets of kipping pull ups,
trying to add a rep each time you do the drill. You want to feel fresh
and stay shy of failure here. Terminate the set if grip becomes the
limiting factor. Again, remember to stay engaged and not leak energy out
of the front of the kip. Once again...


 



6) If you have a solid kip that just seems to go away on you when you get
gassed then try practicing your pull ups under duress. Do 50 double
unders or sprint down the block and back followed immediately by a set
of 10-15 pull ups.


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If one of the days that you’re in the gym involves a lot of pull ups then
consider that a replacement day for one of the days on the above
programs. Also consider this...it’s no mistake that smaller, lighter
people have an easier time with pull ups. While the barbell exercises
can be scaled easily to ability, calisthenics can not. If you have some
weight to lose then a solid nutritional program can work in tandem with
the above programs to help you achieve the pull up. Check out the folks
over at Whole 9 or our buddy Robb Wolf for lots of info from simple tips to detailed programs to get you started. Three cheers getting yer pull ups up!!!


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Which category do you fall into?  Are you willing to dedicating the time and effort to bump up a level or two?

Wednesday
May042011

Maxing Out

3 attempts at max broad jump
3 attempts at max distance backwards overhead sandbag toss
3 attempts at fastest cone drill*
*Please refer to the following video for a demonstration of the cone drill


Post distances and times to comments. 


Home
Ladylike indeed! Radhika V grinds out a tough squat


Gillian Mounsey's Gymnastic Workship at CrossFit Queens!


Accomplished gymnast, CrossFit Games competitor, SBK Friend fo' Life and all around great person Gillian Mounsey will be putting on her gymnastics workshop at our good CrossFit Queens Saturday, May 14!  For full details including the seminar syllabus and to register check here.


1 Man, 34 Tacos: Coach Jeremy's 2nd Annual Birthday Taco Tour!


Come watch/join Coach Jeremy eat to absolute discomfort as he puts down 34 tacos at a number of the finest taco spots in Brooklyn!  The crawl is this Saturday, May 5th and starts at 5pm.  To RSVP for the new definition of taco madness and for more details check out the Facebook page!  Here's to Jeremy beating his PR of 23!


Shoe Reminder


Just a friendly reminder to remove your shoes from the gym this week.  We are doing a little bit of spring cleaning.  You can bring them back Thursday May, 12. All shoes not out by Wednesday, May 11 will be drawn and quartered. Thanks, Mgmt!


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Jeff Tucker on the Hollow Rock Crossfit
Annie T. and Coach B. a Crossfit Journal Preview Crossfit
Worst. Deadlift. Ever Gym Idiots

Tuesday
May032011

Kettlebell Snatch

Work up to a 2 Min Max Rep Snatch Test
*Athletes can switch hands as needed during the 2 minutes


Post load and reps to comments.
Back Off Week


Annie Ladder


For 15 minutes complete
10 Double unders, 10 situps then
20 Double unders, 20 situps then
30 Double unders,  30 situps then

40 Double unders, 40 sit-ups, etc.


Post rounds and reps to comments.


*Athletes should use this as an opportunity to perfect and refine their Double Under form


Home
Allen E. gives running two thumbs up.


Spring Cleaning: Special Shoe Edition


Spring is in full swing and we'll be doing some cleaning over the next couple of weeks.  In the interest of straightening up we're asking everyone to remove their shoes from the gym between today and next Wednesday, May 11.   Any shoes left will disappear never to be heard from again. Don't fret  we'll re-open the racks for shoe storage next Thursday, May 12


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Gymnastics WOD Jump Rope Trilogy: Parts One, Two & Three Gymnastics WOD
Jeff Martone on the Kettlebell Snatch Crossfit
Gary Taubes on Robb Wolf's Paleo Solution Podcast Robb Wolf

Monday
May022011

Rest Day

Home
Wait, who'd you say I look like?


Be Like CraigSign up for the Strength Cycle.

May Cycle A (novice cycle)
5/9/11 - 7/1/11
Mondays and Wednesdays from 7:00-8:30pm
and
Fridays from 6:00-7:30pm

May Cycle B (advanced cycle)
5/10/11 - 7/3/11
Tuesdays and Thursdays from 7:00-8:30pm
and
Sunday from 10:00-11:30am

To register, click here!


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Would you attend a late afternoon/evening class on the weekend?
_________________


A Guide to Nutritional Off-Roading Whole 9
174,203 Things You Can Do Instead of Watching TV
Whole 9
Ukranian Playground Bar Training Wimp.com

Sunday
May012011

WOD 5.2.11

Spend 15 minutes at each of the following stations:

A) Row for max meters
B) DIY foam roll/mobility work: band FSQ rack stretch, forearm to instep lunge, LAX into upper trap
C) Find a max thruster


Post loads, meters and experience to comments.
Back Off Week


Home
SBK Fought for the Right to Party at Prom.  And WON!


CF Open Sectionals 2011 is a Wrap!


A huge thanks to all the members of Team SBK who represented CFSBK by participating in 6 incredibly challenging WODs over the last seven weeks and to all the friends, family and fellow members who supported them during their journey.  The last sectionals event was this past Saturday and Team SBK housed it!  Congratulations to Steph P. and Jessica Fox for their 1st and 2nd place finishes at the event!  Thanks to everyone who made the last seven weeks a huge success.  We look forward to next year!


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Real Turkey>>>Tofurkey
Foodsize
3 Sisters, 100 Double Unders
Youtube
POV of Downhill Bike Race in Chile Vimeo

Saturday
Apr302011

WOD 5.1.11

Barbell Zerches, Sleds and Get-Ups -Oh My!


Post experience to comments.
Back Off Week

Home
Alex does a weighted pull-up. Load= 1 baby Zachary

There is still room left in Coach Jeremy's next Strength Cycle. Hop on it!
May Cycle A (novice cycle)
5/9/11 - 7/1/11
Mondays and Wednesdays from 7:00-8:30pm
and
Fridays from 6:00-7:30pm

May Cycle B (advanced cycle)
5/10/11 - 7/3/11
Tuesdays and Thursdays from 7:00-8:30pm
and
Sunday from 10:00-11:30am

To register, click here!

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Tight Calves? Check out this Heel Cord Love from MobilityWOD
Composting 101 Robb Wolf 
Want to learn something new? For cheap? Beekeeping, Historic Gastronomy, Tying knots etc? Check out the Brooklyn Brainery located on Court Street! 
Secret Science Club (Brooklyn) 

Friday
Apr292011

"Partner Cindy Around the Block"

Partners A and B have 20 minutes to do "Cindy" plus runs around the block. Partner A begins on Cindy while Partner B runs around the block. As soon as Partner B returns, he/she picks up exactly where Partner A left off while Partner A runs around the block. Continue to alternate Cindy with runs, both partners accumulating Cindy rounds together. Focus on perfect technique with every single rep.

"Cindy"
As Many Rounds as Possible in 20 Minutes of:
5 Pull-Ups
10 Push-Ups
15 Squats

1 Lap Around the block= 535m

Post rounds completed and partner to comments.
Back Off Week

Home
Jamie G leads the charge

Good luck Team SBK!
Today is the final event for the CrossFit Open Sectionals at CrossFit Long Island City.  Best of luck to all our athletes on the past 7 weeks of hard work.  Also, don't forget about the CrossFit Prom happening tonight at CrossFit Virtuosity

Handstand Class Sold Out
¡sɹǝpuɐʇspuɐɥ ʇsǝq ɹno ɟo 01 oʇ sןןıʞs puɐ sʇɥbısuı sıɥ buıpuǝן uǝʞ oʇ pɹɐʍɹoɟ buıʞooן ǝɹ,ǝʍ  ˙ʇno pןos sı ssɐןɔ puɐʇspuɐɥ pǝɔuɐʌpɐ s,ɥ uǝʞ

What bike(s) are you currently riding?
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Greg Glassman talks about the Open Sectionals CrossFit
9 Stretches You Should Know CrossFit Done Right
Thoughts on Scaling Pull-Ups in "Barbara" (or Cindy) CrossFit South Brooklyn