Saturday
Feb262011

"Barbara"

5 Rounds for time of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats

Rest precisely 3 minutes between each round.

Post total time, work intervals and Rx to comments.
compare to 7.1.10

Thoughts on Scaling Pull-Ups in "Barbara"

by David Osorio

This benchmark girl is a high-volume interval workout comprised of body weight movements. Completed as prescribed, it calls for 100 Pull-Ups, 150 Push-Ups, 200 Sit-Ups and 250 Squats.  To preserve the intended stimulus of "Barbara", scale the movements such that you can complete each round in about 3-5 minutes. For many people this will mean drastically scaling the pull-ups.

Scaling Pull-Ups, Strict versions versus Kipping Pull-Ups
If you don't have well developed kipping pull-ups then you'll need to drop upwards of 1/2 to 3/4's of the volume on this movement.  Kipping pull-ups and strict pull-ups are very different exercises with different training outcomes.  The kipping pull-up is a dynamic movement used for conditioning purposes while the strict pull-up is a slower movement used to develop pulling strength & stamina. If you're doing a strict variant (For example: Strict pull-ups, Banded Strict Pull-Ups, Leg Assisted Pull-Ups or even Ring Rows) choose either 5 or 10 reps per round.  If you choose 10 reps then you should be able to accomplish every set in 2-3 micro sets. For example, if your reps look something like this: 3-2-1-1-1-1-1 then the scale is too difficult! 
What you don't want to happen is for the these to slow you down so much that you spend most of your time at the pull-up station staring at the bar and shaking your arms out.  The small danger is that it could ruin the intention and balance of the workout while the larger danger is that this kind of training will leave you unreasonably sore and could ruin the rest of your training week.  Because strict variants have a controlled lowering phase (unlike kipping pull-ups) they have the potential to do a lot of structural damage on your muscles. While we want enough of this "damage" to make your body a little sore for a few days  we certainly don't want so much damage the putting your shirt on two days later because a workout in itself. Trust me on this, sometimes less is more. Scale to make these challenging but doable.

If you've got kipping pull-ups then it becomes more a matter of how many reps you can do unbroken.  If 20 reps is something you can bite off in 1-3 sets then go for it Rx'd. If you work mostly in 2's and 3's then scale to 10 reps per round.

Here is a programming summary with scaling options for you to choose from:

Strict Variant:
A: 10 reps, B: 5 reps
Kipping Pull-Ups: A 20 reps, B: 15 reps, C:10 reps

As always, you can scale on the fly whenever you feel like you've bit off too much or perhaps not a big enough chunk.  If you start with 10 reps but by round three have "lost your pull-up", swallow your ego and drop the reps. Remember you want to keep the workout moving and not hit a wall on any particular movement.

Closing Thoughts
Even if you drop to 5 pull-ups per round, the rest of the workout (even scaled) can pack a pretty serious punch. If it's your first time with "Barbara" we highly recommend doing a 3 round version of the WOD.  Interval workouts like this, especially THIS one, have been known to make people "not right" afterwards.

As Rx'd, Barbara gives you 700 opportunities to choose to do a movement correctly or rush through something with questionable form.  Our goal is to increase your work capacity while strengthening your muscles, connective tissue and discomfort tolerance.  Scale wisely, move well and enjoy your date with Barbara today!

 

Linus
Linus taks a nap on Smudge

Congratulations to team SBK on their performance yesterday at CrossFit Queens' "Hail to the Queen Throwdown"!  We're proud to report that Kiki tied for third place overall in the event!  Great work to Margie, Steph P, Jess F and Kiki!  Let us know how it went down in the comments, Ladies! 

The Paleo Challenge is almost over!
Remember that your "after" photos and post challenge write-up are due by Tuesday March 1st.  We want to hear from everyone on how you did, the good the bad and the ugly.  This is a learning experience for you guys and for us so please help us help you.  And also.. there is a post challenge Pot luck and year at Degraw Street Party on Saturday, March 5th.  For the details on everything, click here!

___________________
Pat Barber does "Barbara" CrossFit

Friday
Feb252011

Front Squat

90%x2x3
Use >90% of your best Double from last exposure

Post loads to comments.
(e5/8) compare to 2.23.11

For Time:
Row 200
10 Overhead Squats, 95/65
Row 200
8 Overhead Squats
Row 200
6 Overhead Squats
Row 200
4 Overhead Squats
Row 200
2 Overhead Squat

Post time and Rx to comments.
compare to 10.27.10

Home
Kevin R's Muscle Up

Good luck to Kiki, Margie, Jess F and Steph P on the "Hail to the Queen Throwdown" at CrossFit Queens today.  Let us know how it goes, ladies!

There is NO ACTIVE RECOVERY class today.

Interested in Competing in the 2011 CrossFit Open Sectionals?
This year’s CrossFit Games are fast approaching! We're pleased to announce that CrossFit South Brooklyn, CrossFit Virtuosity, and CrossFit Long Island City will combine forces to host all six events of the CrossFit Games Open.  In the "Open" spirit, all CrossFit athletes are welcome to participate regardless of affiliation.  These promise to be fun, exciting, and competitive events!


ALL ATHLETES MUST REGISTER ONLINE at http://nyccrossfitgamesopen.eventbrite.com.
Athletes may register for all six events in advance, or on a week-by-week basis.  If you will be missing one or more events, please indicate that during registration!  Registration will close at midnight on the Thursday preceding each event.  Heat assignments will be posted by 9am the morning of each event.

Event Schedule
Week 1: Saturday 3/19 at 1pm, CrossFit South Brooklyn
Week 2: Saturday 3/26 at 1pm, CrossFit South Brooklyn
Week 3: Saturday 4/2 at 1pm, CrossFit Virtuosity
Week 4: Saturday 4/9 at 1pm, CrossFit Virtuosity
Week 5: Saturday 4/16 at 1pm, CrossFit Long Island City
Week 6: Saturday 4/23 at 1pm, CrossFit Long Island City



Locations

CrossFit South Brooklyn: 597 Degraw St, Brooklyn, NY 11217
CrossFit Virtuosity: 221 N 8th Street, NY 11211
CrossFit Long Island City: 5-26 47th Avenue, NY 11101

Cost
Athletes: $20/event or $60/series
Spectators: Free.

Spectators
We welcome spectators (and cheerleaders!) at all events.  To ensure entry, please register online.  If space runs short, there is a chance that we will have to turn away spectators who have not registered in advance.

Judges & Volunteers
We're now recruiting judges and volunteers for all events, particularly Level 1 certified trainers.  If you're available to assist at any of these events, please register online, or get in contact with David, Vadim, or Sam!  All judges and volunteers will receive a free t-shirt courtesy of the host box (we suggest you collect all three!)

The Party!
We'll be throwing a blow-out after-party-slash-awards-ceremony on the evening of Saturday, April 23rd.  Prizes will be awarded for top male / top female athletes as well as individual event winners.  Save the date and stay tuned for more details!

Regsiter here!

Friday
Feb252011

2011 CrossFit Open Sectionals

Home

This year’s CrossFit Games are fast approaching! We're pleased to announce that CrossFit South Brooklyn, CrossFit Virtuosity, and CrossFit Long Island City will combine forces to host all six events of the CrossFit Games Open.  In the "Open" spirit, all CrossFit athletes are welcome to participate regardless of affiliation.  These promise to be fun, exciting, and competitive events!



ALL ATHLETES MUST REGISTER ONLINE at http://nyccrossfitgamesopen.eventbrite.com.
Athletes may register for all six events in advance, or on a week-by-week basis.  If you will be missing one or more events, please indicate that during registration!  Registration will close at midnight on the Thursday preceding each event.  Heat assignments will be posted by 9am the morning of each event.

Remember that you must ALSO Register with CrossFit HQ here: https://games.crossfit.com/user/register in order to be participate in the Open Sectionals

Event Schedule
Week 1: Saturday 3/19 at 1pm, CrossFit South Brooklyn

Week 2: Saturday 4/2 at 1pm, CrossFit South Brooklyn
Week 3: Saturday 4/9 at 1pm, CrossFit Virtuosity
Week 4: Saturday 4/16 at 1pm, CrossFit Virtuosity
Week 5: Saturday 4/23 at 1pm, CrossFit Long Island City
Week 6: Saturday 4/30 at 1pm, CrossFit Long Island City



Locations

CrossFit South Brooklyn: 597 Degraw St, Brooklyn, NY 11217
CrossFit Virtuosity: 221 N 8th Street, NY 11211
CrossFit Long Island City: 5-26 47th Avenue, NY 11101

Cost
Athletes: $20/event or $60/series
Spectators: Free.

Spectators
We welcome spectators (and cheerleaders!) at all events.  To ensure entry, please register online.  If space runs short, there is a chance that we will have to turn away spectators who have not registered in advance.

Judges & Volunteers
We're now recruiting judges and volunteers for all events, particularly Level 1 certified trainers.  If you're available to assist at any of these events, please register online, or get in contact with David, Vadim, or Sam!  All judges and volunteers will receive a free t-shirt courtesy of the host box (we suggest you collect all three!)

The Party!
We'll be throwing a blow-out after-party-slash-awards-ceremony on the evening of Saturday, April 23rd.  Prizes will be awarded for top male / top female athletes as well as individual event winners.  Save the date and stay tuned for more details!


 

Thursday
Feb242011

Rest Day

Ben
Ben Attempts a Heavy Single

Rest Day Dinner Tonight!
The Nofi's are hosting tonight's Rest Day Dinner at Takashi NYC.   To see if theres any room left, please email Erica N at erica.nofi (at) yahoo.com for directions and more details, click here!

Good Luck SBK Ladies!
Margie, Kiki, Jess F and Steph P will be representing CFSBK at CrosFit Queens', "Hail To the Queen Throwdown" tomorrow.  Wish these ladies luck as they grind through 3 WODs in one day.   Here are the details:



1.  Strength – aka I lift things up and put them down
Will be announced day of.


2.  1,2 punch - Total time cap of 15 minutes
A.  2 minutes max reps thrusters at 73#.  For every rep under 25, you must complete 3 burpees.  Total penalty burpees must be done immediately after the 2 minute time cap and completed before moving to the next part of this workout. Scaling option: 53#.


B.  21-15-9 Pull ups and Sumo deadlift high pulls 73#. Scaling option: 53#, band assisted pull ups.


3.  Balls to the wall
10 minute AMRAP
2 wall climbs
10 med ball clean wall balls 14#, 10ft target
20 double unders
Scaling option: modified wall climb to 5th row of bricks from the floor, 10# med ball, 8ft target.
Note: If you have a jumprope, bring it.


Please watch Hail the the Queen Movement Standards video before arriving.

Good Luck, Team SBK!


Wednesday
Feb232011

Push Press

3-3-3
Heavier than last week
then, Max reps at 75% of work weight from today

Post loads and reps to comments.
(e2/4) Compare to 2.17.11

Tabata Deadlift 275/185

Post Rx and total Reps to comments.


Home
Dave B: Legit

Congratulations to everyone on their performance at the CrossFit Total last night.  How did everyone do? Post results and reflections to comments! Also- thanks to everyone who came in or stayed late to watch the Total.  Your support really goes a long way!

No Active Recovery this weekend
Coaches Shane and Fox are going to get USAW certified this weekend and won't be around to teach A/R class on Saturday.  All other classes are on as regularly scheduled.

The Brooklyn Bun
On Sunday, April 17th the first ever "Brooklyn Bun" is going down at Prospect Park.  This event is a 20K bike followed by a 3.3 Mile Run.  CFSBK'ers will receive $10 off registration with a special code provided by us.  Is anyone interested in competing?  Post interest to comments and email David(at)CrossFitSouthBrooklyn.com to get the code.

_____________________
Take todays 10 Minute Mobility Squat Test and see how you do.  Also- learn a little about foot mechanics and flexibility. Mobility WOD
Check out this new way to assist pull-ups CrossFit
Some push-up pointers to increase your push-up quality and quantity
Eating Wheat Gluten Causes Symptoms in Some People Who Don't Have Celiac Disease Whole Health Source
How to Find Real Food at the Supermarket Flow Chart Darya Pino PhD

Tuesday
Feb222011

Front Squat

2-2-2
Max Effort.  Use today's double to help you set a goal for the 1RM at the end of the cycle

Post loads to comments.
(e4/8) compare to 2.19.11

For Time:
21-15-9 Reps for Time of:
Pull-Ups
Burpees

Consider scaling this up with a weighted vest and/or chest to bar pull-ups

Post time and Rx to comments.

Home
Alec's BFF is the BFT

Happy Birthday, Coach Nick!

CrossFit Total Tonigh at 6pm!
Good luck to all the Strength Cyclers gearing up for their CrossFit Total tonight at 6pm.  All are welcome to come on down and watch the displays of strength and will power.  3 Cheers to new PR's!

Save the Date!
On Saturday, March 5 at 6pm, SBK will celebrate the end of our 2011 Paleo Challenge AND our 1 year anniversary at Degraw Street with a potluck. The first one was such a delicious success that we wanted to give you all another chance to show off your skills with the slowcooker and celebrate . If you missed the last one, don't let it happen again!

We will also be awarding our top Paleo Challenge success stories with a slew of sweet stuff. Check it out:

Top Male and Female each receive:
1) 2 months of 5x/week membership
2) A LuLu Lemon "shopping experience" valued at $100
3) A steak from Grazin' Angus Acres valued at $40

2nd place Male and Female:
1) $300 cash
2) $50 gift certificate to Bierkraft
3) A steak from Grazin' Angus Acres valued at $40

3rd place Male and Female:
1) $150 cash
2) A steak from Grazin' Angus Acres valued at $40

All post Paleo Challenge write ups and "after" photos are due by March 1st.  Please email your follow up to info(at)CrossFitSouthBrooklyn.com with the subject "(your name)'s Paleo Results"

__________________
What song are you currently listening to a lot? Post a you tube link to comments.

Monday
Feb212011

Rest Day

Coach Nick
Coach Nick makes some last minute teaching points on Charmel's drive

CrossFit Total Tomorrow
Coach Jeremy's Strength Cyclers are gearing up for their "graduation" CrossFit Total tomorrow.  Come on out and support them as they put the last 8 weeks of moving steel to the test.  Each athlete will have three attempts at a 1 rep max in the Back Squat, Press and Deadlift.

Rest Day Dinner
Join hosts Erica and Greg N for their Rest Day Dinner this Friday night at Takashi NYC. From their website, "Our menu is beef, all beef and nothing but beef!  Choice cuts of Premium Japanese and American Angus are delicately prepared and served raw to be grilled right at your table

Email erica.nofi (at) yahoo.com to rsvp.  Check out all the details here.

________________
The Paleolilith's CRASH B Results
Seniors Can Still Bulk Up on Muscle by Pressing Iron npr