Rest Day

Your Rotator Cuff
By Coach Fox

Pretty often I hear these things…”I think it’s my rotor cuff”, or “rotary cuff”, or some other well intentioned but ill informed self-diagnosis. So let’s take a look at what the rotator cuff really is. Simply speaking, the rotator cuff is made up of 4 small muscles and their respective tendons. The main job of the rotator cuff is to optimally position and stabilize your humeral head within your glenoid fossa (or the ball at the top of your arm into the socket in your scapula) so that the larger muscles at the shoulder can do the real work.

Meet your rotator cuff (RC):


Supraspinatus  - Initially ABducts your arm (raises to the side, away from the body)
Infraspinatus – Externally rotates the arm
Teres Minor – Externally rotates the arm
Subscapularis – Internally rotates the arm

     Remember that while these are the joint actions the muscles of the RC effect, their main job is positioning and stabilizing. They are small muscles that cannot move much load. At first glance it seems that external rotation has an unfair advantage over the others. In fact there are larger “mover” muscles that also internally rotate the arm (pecs and lats mainly) and can overpower the small external rotators.  In CrossFit we intentionally focus on compound, functional movement, and that includes lots of push-ups and pull-ups (read, pecs and lats). So what winds up happening in many of us is that internal rotation at the shoulder overpowers external rotation. This is on display anytime an athlete’s drop in and their elbows flare out during a DB Thruster or Push Press or the like. They don’t have enough external rotation force being generated to stabilize the arm. Enter the justification of isolation exercises.

Here’s a great movement to strengthen external rotation. Position yourself you’re your torso pretty horizontal to the ground as in the photo. Start with a light DB or change plate held at arms length toward the floor. Pull your elbow up until it is in the plane of your torso. Then, keeping your upper arm in the same plane, externally rotate at the shoulder until your forearm is in the same plane as your torso and upper arm (Think of your elbow pointing a laser straight out to the wall and not letting it deviate). Then reverse the motions in opposite order.



If you're not sure about your technique on this move, don't hesitate to ask any of the coaches at the gym.


Run barefoot with Christopher McDougall, author of "Born to Run" from Harlem to Brooklyn!
Details Here


WOD 8.4.10

For time:
1 Rope Climb, 18'

270m Farmer's Carry, 40lb/25lb
40 Weighted Step ups, alternating legs 40lb/25lb, 20"/16"
40 Goblet squats 40lb/25lb

There is a 5 burpee penalty every time the dumbbells are put down.  The goblet squats are done with one dumbbell.

Post time and Rx to comments.

rack 2
Judge Hiroshi and the ladies of platform two

Happy birthday, Gerrit G!

17 SBK athletes have signed up for Fight Gone Bad 5!  Once we hit 30 registered we'll start assigning teams.  Paulie and Becca are already working on the FGBV t-shirt logo.  This will no doubt be our biggest fight yet! Sign up here

Upcoming Foundations:
August Evening Cycle
Dates: 8/16-9/8
Times: Mondays and Wednesdays from 8pm-9:15pm
Register Here!

5 Reasons I Quit Coffee CrossFit Invictus


Back Squat

(E4/8) Sets Across

Post loads to comments.
compare to 7.28.10

As Many Rounds as Possible in 10 Minutes of:
30 Double Unders
12 DB Bench Presses, Ring Push-Ups or Push-ups.

Post rounds and Rx to comments.

Bethany B opens her Clean and Jerks at 93lbs

Watch Pauie S sets a new gym Deadlift record at 540lbs!

Dead Lift 245kg (540lbs) from Paulie T-Shirts on Vimeo.


Rest Day

Yoon S is a crowd pleaser

Our Fight Gone Bad 5 fundraiser will be held on Sept. 25th.  We've already $980 raised with J.R. Mck leading the pack at $780.  What is Fight Gone Bad? Click HERE for a demo and explanation of the workout. As always, we will have scaling options so that everyone can participate.


Party at CFSBK!
and Laurel are finally getting married and to mark the
occasion are throwing a tequila-fueled party here at CrossFit South
Brooklyn on the 5th of September.

The party is open to all CrossFitters and their associated beings.
Things will be getting started around 9:30 pm and will be going late,
so come join in, eat ice cream and watch or compete in drunken
handstand and pistol contests (there will be a drink minimum to
participate, double for Coach David just to even the playing field.)

Here is a link to the event website: If you know you will be there,
register for the event so that the organizers can be sure to get
enough ice cream and booze to keep you all happy.

Feel free to dress up or down!

Tommy Hack's tips for successful Wheelbarrowing CF Games
The Glute Ham Raise Again Faster Mic'd Instrictor
The GHD Again Faster Mic'd Instructor
Meat, Fire and the Evolution of Man NPR


Clean and Jerk

Perform one Clean and Jerk every minute on the minute for 15 minutes.  On minutes 6 and 11 increase the weight 5-10 lbs if all previous attempts were successful.

Post loads to comments.
compare to 7.26.10

Assistance Work
Broad Jump: 5 attempts

3 Rounds NFT:
10 Dumbbell Sotts Presses, each arm
10 Hip Extensions, hold each extension for a 2 count

Coach Shane hits the top of his 2nd Pull

Congratulations to Jenn M on her 2:01:12 Half Marathon time this weekend!

Happy Birthday, Regan JF!

Upcoming Foundations:
August Evening Cycle
Dates: 8/16-9/8
Times: Mondays and Wednesdays from 8pm-9:15pm
Register Here!

Today is the start of a new week! List one thing you'd like to accomplish by next Monday.



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 12.2.09

The Subway Series weightlifting participants

SBK got 1st place overall in the event, here's how our athletes did:

Name (Place overall) Best Snatch/Best Clean and Jerk
Brian D  (1st) 210/265
Yoon S  (2nd) 185/224
Josh M  (3rd) 165/215
Shane W  (8th) 145/205
Ryan P  (10th) 140/205
AJ  (18th) 130/175
Dan M  (20th) 105/135

Laurel M (1st) 113/153
Katie M (2nd) 108/138
Jess F (7th) 83/118
Bethany B (14th) 73/98

For full results, click here!

Thanks to Michele, David, Scott, Ashley, Hiroshi, Christine, Sam, Keith, Shane, Good Sam and Christian for helping make the event run so smoothly!

This concludes the first ever CrossFit Subway Series! CrossFit Virtuosity took the series with Long Island City, South Brooklyn and Queens coming in after them.  Great work to everyone who participated in the event.  We can't wait for round 2!

Congratulations to Gabrus on his recent engagement!


Subway Series event 4 of 4!


Clean and Jerk

Each athlete has three attempts to find a 1 rep max Snatch and Clean and Jerk.  There is a one minute time limit for each lift once the bar is loaded to your desired weight.  If two athletes total the same amount of weight at the end of the meet, "Grace" as Rx'd will be used as a tie breaker.

Post loads to comments.

Steve and Joe do Snatch Drills

Today is the last event in our 4 part Subway Series competition with CrossFit Virtuosity, CrossFit Long Island City and CrossFit Queens.  Thanks to everyone who has participated to make our first run of this idea a big success!  We will crown the winner of the series today and celebrate with a BBQ and potluck.  Please remember that there are no Group or Teaser classes today.  That being said, everyone is invited to come out, socialize and have fun.  Today's event starts at 9:00am


Good luck to Coach Margie, Coach Jeremy, Paulie S, Juliana A and Jack L on their Powerlifting meet this weekend. Please keep us all updated with how things go!