Saturday
Aug142010

Back Squat

5-5-5
(E7/8) Sets Across

Post loads to comments.
compare to 8.11.10

Assistance Work
3-5 Medium Sled Sprints, 50'
3-5 Heavy Sled Drags, 50'

Post experience to comments.

dharma
Dharma F learns to Deadlift

CrossFit South Brooklyn is currently in 8th place overall with $3,365 raised for out upcoming Fight Gone Bad charity event.  Have you started your fund raising efforts?  Have you signed up yet?  Start here!

The CrossFit Store is offering 40% off all products with the coupon code: FBFinalSale (Note: Click "APPLY" for the discount to take effect) The sale is effective from tonight at midnight PST until midnight PST on Sunday!

Friday
Aug132010

Rest Day

Appropriate scaling
by Coach Fox

We all know that CrossFit is infinitely scalable. We have CF Kids who do scaled down versions of what our regular classes look like. You tell your Mom and your Grandma that yes; they too, can walk into their local CF affiliate and get some. In Foundations at CFSBK or at a Level 1 cert, your coach lectured you that CrossFit is constantly varied, functional movement, executed at (relatively) high intensity. Remember that adjective: relatively. After CrossFitting for a while you may feel like you should do every WOD Rx’d…not so.
 
What high intensity means for all of us is different. Sometimes the difference is scaled via time/perceived effort. For example: 2 athletes complete Fran as Rx’d. Athlete A finishes in 3:00 flat, while athlete B finishes in 6:59. One took more than 2x as long as the other. Did they both get a dose of CrossFit? For sure. Let’s assume that athlete B scaled back intensity and paced the workout more and didn’t redline because he didn’t sleep well the night before and was feeling sluggish. That sounds like smart scaling to me. Here’s another scenario. Athlete A is the same, but athlete B finishes the workout in just under 12:00. He breaks the movements up into 3 or 4 at a time from start, and his movement is a mess from the 10th thruster on, missing ROM on a few of the pull-ups along the way. He was well rested and just really wanted to do his first Rx’d Fran. Here athlete B gets a very different workout. It became more a matter of slogging through to the finish instead of sprinting to the end, and the metabolic effect of the WOD was lost. Some scaling on weight or reps may have gotten him the intended effect of the infamous 21-15-9 of thrusters and pull-ups. If his thrusters were the limiting factor using a 75lb barbell may have been appropriate. If pull-ups were the time suck then maybe going 12-9-6 on that portion would have made the difference.
 
Just this week you were challenged to find your max weight for a “4 minute Grace”.  This was a great active lesson on scaling that I hope you got. Sure, sometimes it can be good just to go at a WOD Rx’d for the sake of completing it as such. There can be some real mental/emotional benefit to that. The majority of the time though, when it comes to met-cons, especially the short/intense kind, try and find where your intensity level needs to be for the intended effect of the workout. Then focus on getting stronger and the Rx’d weight will come. A good estimate for high rep barbell work is to use around 65% of your max. So if your max clean and jerk were 150lbs, then 95-100 lbs would probably get you a good dose of Grace. If you’re not sure where or when to scale, just ask one of the coaches as CFSBK. That’s what we’re here for. Cheers to good training.


What does Rx'd mean to you? Is it a goal of yours? Why or why not?

Wednesday
Aug112010

WOD 8.11.10

Eight rounds for time of:
3 Mid Hang Power Cleans 165/105
8 Burpees with CF Games Push-Up Standards

Post time and Rx to comments.

Clean Variations

keith
Keith From CrossFit Virtuosity Cleans


Impressed with all the strength gains Jeremy's Strength Intensive athletes are making?  Want to get stronger?  Check out our next two upcoming cycles.  Space is limited to 6 athletes per cycle.

Cycle A
August 23rd-Oct 15th
Mondays

and Wednesdays from 7:00-8:30pm and Fridays from 6:00-7:30pm

Cycle B
August 24th-Oct 17th
Tuesdays

and Thursdays from 7:00-8:30pm and Sunday from 10:00-11:30am

Cycle

B will be the level 2 cycle, following an intermediate program. It is
designed for advanced lifters who have exhausted a linear progression.

Click
here to register!

Wednesday
Aug112010

Back Squat

5-5-5
(E6/8) Sets Across

Post loads to comments.
compare to 8.7.10

Perform 4 Rounds of:
1 Minute Row for max calories
1 Minute max Box Jumps 20"
1 Minute rest

Post totals for each movement to comments.

Sal
Sal M completes the 10! Power clean/Pull-up workout at the 09 regional Qualifier

Tonight is the accumulation of 8 weeks of pushing and pulling iron.  Check out Jeremy's Strength Cycle athletes compete in the CrossFit Total.  They'll have 3 attempts to nail a 1RM Back Squat, Press and Deadlift.  Good luck, everyone!
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Read, "Routine vs Ritual" by Chip Conrad.  Chip will be hosting the "Brutal Recess" seminar at CFSBK. For more information watch this then click here.

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August's Foundations cycle is just around the corner.  Jump on in before it sells out!

August Evening Cycle
Dates: 8/16-9/8
Times: Mondays and Wednesdays from 8pm-9:15pm

Register Here!

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The Healing Imagination Mark's Daily Apple
Being Mindful is Like Boiling Water Utne

Tuesday
Aug102010

Rest Day

Home

Some post weightlifting posing
top row: Ryan P, Katie M, Josh M, Yoon S
bottom row: Bethany B, Laurel M, Jessica F

Active Recovery is on for tonight at 6pm!

Are you a new athlete or someone who wants to get back to basics?  Remember we've got On Ramp every Tuesday and Thursday at 8pm

Check out the CrossFit South Brooklyn page on Facebook!
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Fight Gone Bad 5 is slowly approaching.  We've built out our team page with pictures, videos and the current roster.  Right now CFSBK is in 8th place for overall fund raising with a total of $2,405 raised! Get over to the team page to sign up!
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Video clip of Robb Wolf talking insulin sensitivity at CFSBK

Sunday
Aug082010

Clean and Jerk

1-1-1-1-1
(E4/4) Max Effort

Post loads to comments.
compare to 8.2.10

Sub 4 Minute "Grace"
Attempt find the most weight you can Clean and Jerk for 30 reps in under 4 minutes. 

For example, if you can perform "Grace" as Rx'd in 3:08, try adding 10-15 lbs and see if you can keep it sub 4.  If your previous effort was 7-10 minutes, try dropping 15-20 lbs.  The goal is to scale this benchmark workout so that you can achieve the metabolic stimulus of a short, hard workout.  There is a hard cut off at the 4 minute mark.

Post load and time to comments.
compare to 5.6.10

Yoon
Yoon locks out 215 lbs

Many of you newer folks started your CrossFit journey with us here on Degraw street.  There were however ancient times when our program was based out of The Brooklyn Lyceum. Lots of memories were made in that building and our time there helped us get to where we are today.  After 2 years in the Lyceum we left to make a home of our own just a few blocks away.  We marked the occasion with an unforgettable WOD and a "Gym Move for time" cool down.  Check out the photo set from that day here!

Or you can watch the CFJ preview video they did on us here

If you trained with us during the Lyceum days, what stands out as one of the more memorable moments or aspects of training there?

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Robb Wolf is coming back to CFSBK on September 4th!  Check out the FAQ on his blog to get ramped up to just Some of the awesome info he'll be dropping on us.  Interested in the seminar? Sign up here!

Saturday
Aug072010

WOD 8.7.10

4 Rounds for time of:
Run 400m
16 Burpees
8 Deadlifts, 255/165

Post time and Rx to comments.

MegCFC
Meg from Concord CrossFit doing "2-fer-1" Farmers Carry's at CFSBK


Congratulations to Mike V on the birth of his first daughter!
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Where are Jeremy, Margie, Becca and Paulie at?  They're in Witchita Falls, Texas at "A Coaches' Roundtable Weekend" listening to the likes of Mark Rippetoe, Tommy Suggs, Jim Wendler and John Sheaffer.  To learn a little more about these coaches and the event, click here

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We're working on some new performance logs and want your input.  Our previous logs had the following information in them:

Benchmark WODs (Girls, Heros etc)
Benchmark Lifts (Squat, Clean etc)
The Zone Diet information (block charts etc)
Kilogram to Pound Conversion
Strength Standards
Acronyms and Abbreviations
What is CrossFit?
Hierarchy of Athletic Development

Because we're printing the next set ourselves, the format and information provided will be significantly different.  What kind of information would you want in a log book?  What do you think is unnecessary?