Rest Day

Nicole Lifting

Happy Birthday, Brian D! Happy Belated Birthay, Jim R!

Our brand new CrossFit ON RAMP classes start tonight at 8pm with Coach Shane!

2 steps forward, 1 step back…then 2 steps forward again
By Coach Fox

In the beginning, there was progress. Oh, sweet progress. You had just started working out and it seemed like for those first few months (or even  years!) nothing could stop you. Each time you squatted, more weight went on the bar. Each time you power cleaned, it got faster and heavier. You started to see visible muscle through ever-diminishing fat stores and life was good. So what happened?
When a trainee is new to the iron game any stimulus will do wonders for strength gains and physique changes. Call it beginner’s luck if you want. Those of you who have been at it for some time now may have noticed a “plateau”. Well, OF COURSE! If linear progression (adding weight to the bar each time you revisit a lift) worked indefinitely we’d all have 1000+ squats by now. Every so often a few things are necessary to allow making more gains.  Enter 2 steps forward, 1 step back.
- Make sure you have a de-load week programmed in (at CrossFit South Brooklyn call this Back-Off Week). Your body has been stressed for the last 4 weeks (good stress, but stress nonetheless) and it needs a break. Continuing to ask your body to work harder without rest is a recipe for a breakdown either now or down the road. It may be acute like a joint or soft tissue injury, or chronic and subtler like hormonal imbalances and fatigue. Any of these can hamper progress. You can’t be All Max Effort All The Time Gal/Guy and expect good things to keep coming.  De-load weeks are smart.
- When the next Press/whatever cycle comes along, don’t think you should start off at the weight you finished the last cycle at. Say you finished at 100 x 5 x 5. If you start at 90 or even 85 and add 5 lbs to each of the next 3 exposures you’ll have added 5-10 lbs to your previous best. Some athletes would KILL for those 5-10 lbs!
- When you hit a wall you need to re-evaluate and re-set your numbers, same principle as above. You’re on target to squat 300x5x3 but fail at rep 3 in the 2nd set and rep 1 in the 3rd set. You say, “I didn’t get enough sleep last night (and quietly think to yourself about last night’s toga party…), I’ll hit it next time”. Well, next time you don’t make all your reps either. Don’t just keep banging your head against the same wall. Take 10 – 20% off of that number and MAKE all your reps. You’ll get a training effect because you will actually be SQUATTING, not just attempting to squat. Start building up again from your new number and see where it goes.
Don’t be afraid to back off, and don’t hold on so tightly to your ego’s idea of what weight should be on the bar that it prevents you from training intelligently. Working sub-maximally allows you to focus on QUALITY of movement as well (that’s another article in itself though). Not sure where/when to reset your numbers? Just ask. 3 Cheers to progress.


Clean and Jerk

(E2/4) Sets Across

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compare to 7.19.10

5 Rounds NFT:
5 GHD Sit-Ups
5 Inchworm Walk-outs
5 Vertical Jumps to target

Jay G
Jay G goes for a weighted 800m Run

Happy 1st Birthday to Linus P!
compare to 7.26.10

So far only Ryan P, Jess F, Sameer P, Dan R and Chris F have signed up for the final Subway Series event being held at CF South Brooklyn this Saturday.  The event is three attempts at a 1RM Snatch and Clean and Jerk.  All are encouraged to participate!!! Sign up today!  There will be no Group classes on the 31st.

Feeling beat up from this weekend's WODs?  We've got a great Active Recovery class planned for tomorrow at 6pm.  Come on down.


WOD 7.25.10

As many rounds as possible in 12 minutes of:
5 Deadlifts at 1.5xBW

The cap for deadlift weight is 275 for men and 185 for women.

Post time and Rx to comments.
compare to 5.6.09

Skill Work
Jerk Rack 101 and transitions from Clean to Jerk

Snip got her "BFS" (Bigger Faster Stronger) at CrossFit South Brooklyn

CFSBK would like to bid a heartfelt farewell to our friend and teammate, Steph "Snip" W who will be moving to PA to and enrolling in a MFA program.  Steph has been CrossFitting for about a year with us and recently wrote "CrossFit: A Field Guide" Part 1 and Part 2. Good luck, Snip! We'll look forward to keeping up with your adventures and seeing you when you come BACK.

Congratulations to Team SBK on their 2nd place finish at yesterday's Strongman/woman event at CrossFit Virtuosity.  Here is how the event broke down by gym and how our top 3 competitors did. (We'll post full standings once they're released)

1st: CrossFit Virtuosity
2nd: CrossFit South Brooklyn
3rd: CrossFit Long Island City
4th: CrossFit Queens

Josh M
1st Place overall
Paulie S
3rd Place overall
Ryan P
14th Place overall

Katie M
1st Place overall
Jess F
3rd Place overall
Juliana A
11th Place overall

The next and last Subway Series event will be held on Saturday the 31st at CrossFit South Brooklyn.  The event will be three attempts at a max Snatch and Clean and Jerk.  There will be no normal classes that day and everyone is encouraged to sign up or come on down and enjoy the event and some BBQ.

What is your current favorite song?


Back Squat

(E2/8) Sets Across

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compare to 7.21.10

For Time:
30 Back Squats at 75% Body Weight
Row 1000 meters

Post time and load to comments.

Paulie SS goes for a 400lb stroll through Red Hook

Good luck to team SBK competing at the Strongman Challenge today at CrossFit Virtuosity!

FGB is an annual charity that CrossFit gyms across the world participate in to raise money for the Prostate Cancer Foundation and Wounded Warriors Fund.  Just like last year, we'll form teams, make rad t-shirts and have a big party to celebrate the event.  There will also be awards for top performers and the coveted Skull and Crossbones hoodie will be awarded to the highest fund raiser.  If you can't make the event, we'll also be doing "Fight Gone Belated" for folks with scheduling conflicts.   This means there are no excuses not to sign up!

Check out FGB 2008 at CFSBK


Rest Day

Herschel sets up
for a 31x BW deadlift ..or maybe press

How do I prioritize when training only 2 or 3 times a week?
By Coach Fox

This question comes up pretty often at CrossFit South Brooklyn. As you are probably aware, we program for a 5 day workout week (M, W, Th, Sa, Su). Some of you, for various reasons, can not make it to 5 classes per week. So what’s an earnest athlete to do? Here are some ideas:

1. If you have another well equipped training space (home gym, decent globo-gym, etc...) make up the programmed work outs on your own. Unless you have a great training partner doing these with you, err on the side of caution when choosing load and intensity levels.  It’s invaluable to have an intelligent pair of eyes watching your form.
* It’s never a good idea to Bench Press (which we rarely do at CFSBK) alone, and you shouldn’t Back Squat maximal loads alone either. 

2. Stay active on days you don’t make it in to the gym. There are a TON of exercises you can do with your own body-weight and minimal equipment. Can you do 1/2 "Cindy" at the local playground? Why not? How about a 10 minute AMRAP of 20 Sit-Ups, 35 Double Unders, and 50 meter sprints? Also, check out Comprehensive Body Weight WOD pdf for a ton of other ideas. Fresh out of Foundations? Practice your Squats, Push Ups, Planks, Sit Ups, etc a few times per week. It’ll pay off in spades down the road.

3. If you're coming to the gym 2-3 days per week then we recommend getting your squats in. At CFSBK we squat 2x per week for a reason. Getting stronger at the squat will get you better at everything in the gym, and a whole heck of a lot outside of it as well. Even if it’s not a “squat day” for us you can bet you’ll never be turned down by a coach when asking for a place to make up a squat exposure. Best case is to do it before you take a class, but after is OK too.

So, focus on the strength movements in the current cycle, prioritizing the squat variant. Remember - getting stronger will almost always mean getting better (just look at Chris Spealer’s performance at this year’s CrossFit Games) Use time before and/or after class to work on your particular weaknesses (not just double unders ‘cause you’re awesome at them and they look cool...). Are you chasing the sometimes elusive kipping pull up? Spend 5 minutes practicing. The kettlebell snatch? Spend time practicing. Does your conditioning suck? Run or row a few sprints after class or do a 1/4 Murph. Not sure what supplemental work you should be doing? Just ask one of us. It’s our greatest pleasure to see all of you become better athletes and achieve your goals.

Why you should exercise

Registration for Fight Gone Bad 5 is now open!

Last year CFSBK raised $26,826 for charity.  The first step for participating in this great cause and event is to register for our team.  We'll be forming teams and doing FGB specific training as the event gets closer.  Stay tuned!


WOD 7.22.10

3 Rounds of:
4 Tabata Intervals: Dumbbell Push Press
4 Tabata Intervals: Box Jump
4 Tabata Intervals: Kettlebell Swing
Rest 1 Minute

1 Tabata Interval = :20 Work / :10 Rest

Post total reps per movement and Rx to comments.

Skill Work
Jerk landing drills


Becca S gets strong at the CFSBK Annex, Quist Industries

Rebecca S, Paulie S, Ryan P, Josh M, Christian F, Jeremy F, Katie M, Juliana A, Jess F, Sameer P, Dan R and Margie L have all registered for this weekend's Strongman/woman competition at CrossFit Virtuosity. The events are as follows:

Turkish Delight: Each athlete attempts five one-armed Turkish Get-Ups (up only): one at each of the listed weights.
Women: 22#, 42#, 52#, 65#, 75#
Men: 65#, 75#, 85#, 95#, 105#

Atlas Stone Hoist: Each athlete must hoist three stones over a barrier. Score is total time taken to complete all three hoists. 1 minute cap.
Women: 38″ barrier; 72#, 95#, 116#
Men: 49″ barrier; 95#, 135#, 175#

Press-Off: Max reps keg shoulder-to-overhead in 30 seconds (100#/50#.)

Drag Race:
80′ sled drag (160#/100#) for time.

Interested? Sign up here!


Back Squat

(E1/8) Sets Across

Post loads to comments.

5 Rounds for time of:
12 Jumping Split Squats
8 Clapping Push-Ups

Post time and Rx to comments.


Getting ready to Squat
By Coach Margie

When you approach a loaded bar, make the decision to be there. Develop your Set Up. This is not the time to saunter up, ease yourself into position and expect to manage maximal loads successfully. As strong as you may be, if you are not mentally prepared to own the barbell, well… the barbell will win every time.

As simple as squatting is, it takes all your guts to do it right.

There are two parts to your Set Up: getting underneath the bar, and preparing to squat it.

Getting underneath the bar:

1)     Mentally psych yourself up to lift the weight. Get mad, excited, juiced, pumped, jump around, curse at the bar, or go deep within yourself and find that quiet place of absolute certainty. Whatever. Experiment to find your intensity and focus.

2)     Now, get underneath the bar and get a good strong rack position. Make sure the bar is wedged in tight between your hands and your shoulders. Build stability by finding tension in your upper body: remember this is where the weight will sit, so you want to create a firm shelf, not some namby pamby, twiggy little thing that will snap in two. If you have a low bar rack, raise your elbows up behind you, and push the heels of your hands against the bar. If you have a high bar rack, grip the bar tightly and push up against it.

3)     Take a big breath into your belly, hold it and bear down. Your stomach should get fatter. Now squeeze your butt and stand up confidently with the weight on your back.

4)     Walk back two or three steps and set your feet.

Preparing to squat:

1)     Let the bar settle on your shoulders.

2)     Make sure your rack position is still tight.

3)     Take another big breath into your belly and bear down. Get fat!

4)     Now SQUAT!

This is your ritual; use it every time you play with a barbell.

Happy lifting!

Watch this video to see exactly what we're talking about