Thursday
Dec092010

Rest Day

Home
Big Dave P. hitting the high pull


More PRs!
More Squat PRs from Wednesday night


J. Bails 160PR
Joe W. 250PR
JZ 220PR
Matt U. 185PR
Mike W. 215PR
Melissa 195PR
Marian 135PR
Nick K. 210PR
Rob N. 220PR
Rob H. 220 PR
Shaun M. 200PR


Hoboken Winter Challenge


Tomorrow Team SBK is heading out to represent at the CF Hoboken Winter Challenge.  We wish Coach Fox, Lady Fox, Josh M., Dan L. good luck tomorrow!  Have a great time and do us proud and we look forward to hearing of your successes over the weekend! 


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New 8pm Group Class!/Saturday Active Recovery


Remember our newest group class starts 8pm this Monday, December 13!  See you then


Feeling the need for a little R & R after a big week of PRs and tough programming?  Active Recovery is every Saturday at 12p and every Tuesday at 6p.  Get some.


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 So you missed that last lift by a fraction?  How do you recover from a failed attempt? 
How do you handle it when when you miss it by a mile? 


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Strong is Beautiful Sicfit.com

Wednesday
Dec082010

WOD 12.9.10

30 Muscle-Ups for Time


Post time to comments.
compare to 9.7.09


or for athletes without Muscle-Ups:


15 Minutes of Muscle-up skill work followed by:


AMRAP in 10 minutes:
5 Pull-ups
10 Push-ups
15 Double Unders


Post Rounds to comments.

Accessory Work
10 Minutes of Foam/Lax Ball rolling your nasty bits.


Home
Extension. Thrice. 


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The PR Train Keeps on Chugging!


TONS of PRs today on the BSQ.  Here is just a sampling....


Pete H. hit a whopping 30lb PR on his BSQ w/ 195
Will S. made 250 look like a warm-up set. This up from 165!
Robin S. for 125
Ryan P.
added 10lbs to hit 235
Willie N. fought for a 235. a 15lb PR
Becca S. got 165 a 5lb PR!
Jess F. 220 for a PR
Josh M. 320 for a PR


There are many more names to be called out tomorrow.  Fantastic work everyone both tonight and over the last few 8 exposures. 


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Seminars and Events around the NYC Area


Rob Orlando's Hybrid Athletics hosting it's next Strongman Seminar on Sunday, December 19th from 9am-4pm.  The Seminar will cover Stones, Yoke, Farmers Carry, Axles, Kegs and Logs.  If you're interested in adding strongman skills to your tool box register here!


CrossFit Virtuosity is hosting CF Endurance's Brian McKenzie on Saturday, December 18th for the Brooklyn Run & Performance Seminar.  Spend the day with Brian learning proper running mechanics and how to set up your performance for success with the correct scaling to understand where your success will start.


You will be video taped before and after and be given drills to learn how to run effectively along with proper queuing. You will then learn how to properly take this new skill and implement it into your own programming for success.


Also Tim Ferriss of the "4-Hour Work Week" will be doing a signing for attendees from 11a-12p!


Register here


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How do you prepare yourself mentally/physically for a PR attempt?

Tuesday
Dec072010

Back Squat

1-1-1-1-1
(E8/8) Find a new 1RM!


Post loads to comments.
Compare to 8.18.10 and 8.21.10


Today you'll find out if this month's 20 rep squats benefitted your 1RM Back Squat. We think it will, and bet it'll translate to other areas of CrossFit as well.

Accessory WOD
Tabata Row (For Calories)

Athlete's score is their lowest round.
 


Post score to comments. 


Home
Warming up for Power Clean PRs!


More PR News!


Ashely PC 165
Whitney DU 7
Steph P PC 140 DU 52
Jess F PC 125
Isaac W PC 115 DU 7
Justin Z PC 165
Marian PC 78  DU 3
Jess B PC 118
Dan H2 PC 120 DU 7
Greg N PC 135
BAZ PC 135 DU 22
Rob H PC 135 DU 7
Asta PC 85
Dave Byrd PC 185


And there have been two BSQ PRs already with Michael F. hitting a 25lb PR on his BSQ (215-240) and Nick P. hit a 40lb PR (225-270). 


Here's to even more new PRs tonight with BSQs.  Great work everyone!


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Mo' Classes, No Problems


Beginning Monday, December 13 we'll be adding a Monday night 8pm group class to our schedule!


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SBK Love the Kids!


Still have holiday shopping to do? Crossfitters Ari & Arlene K's son Eli's school needs your help! Shop at B&N online (BN.com) from 12/4 - 12/9 and use Bookfair ID #10258416 at checkout.  The Brooklyn School of Inquiry will get a percentage of every purchase.


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Monday we're doing a CrossFit benchmark.  Which WOD do you think high-volume, heavy-ish squats might benefit best?"

Monday
Dec062010

Rest Day

Home
 Colette K. is the life of the party.

 

Congratulations to all the athletes who hit PRs yesterday!
Some of the higlights include:

 

John J. went from 13 to 25 consecutive DUs
Vincent hit 97 DUs
Kate B. strung together 2 Doubles
MIke F. 27 DUs
Nino got 4 unbroken
Andrew C. PR'd by 15 lbs on the Power Clean with his 150
Charlotte K. hit a solid 135!

 

Don't forget to put your new PRs and milestone on the accomplishment board!
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Sett(l)ing for a New PR
Coach Christian Fox

 

It’s Max Effort week at CrossFit South Brooklyn. That very special time when the practice and hard work that you’ve put in over the previous three weeks of the strength cycle comes, hopefully, to fruition. I really enjoy few things more than witnessing one of our athletes (and by athletes I mean ALL of you) PR a lift or WOD at our gym. Better numbers on the bar or clock are tangible success. That can be something hard to achieve in other areas of our lives, and as a coach it’s great to feel a part of that success. Just today I watched one of our athletes nail a PR on a Power Clean by about 15 lbs more than she thought she might. AMAZING! I recognize though, and you should too, that not every day is going to be a PR. Shocking, I know.

 

We’re always trying to get better, that’s why we dutifully records metrics in CrossFit. But sometimes, sh*t happens. There are any number of things that can interfere with a good training session, especially for a population that isn’t getting paid to train, recover, and perform. Lack of sleep, poor nutrition, injury, stress, not warming up properly, or just not being able to “get your head in the game” can all negatively affect a training session. And, when we have lives outside of CrossFit, these things can be hard to control. When this happens try not to beat yourself up about it. Instead try to learn from it. Move on. Try to recognize what went wrong and see if you can control that factor next time around. In the end, getting down about a disappointing performance will not do any good at all. “Onwards and upwards”, as the saying goes.

 

Just as much as witnessing a PR is one of my greatest joys as a coach, seeing someone get down about their PR can drive me nuts. I’ve seen it too many times, an athlete thinking they should have been faster and/or stronger and not enjoying the moment. “It’s only a 5 lb PR”…A PR is a PR, whether by 1 lb or 10 lbs (or 2 seconds or 2 minutes). Heck, experienced Olympic lifters know that ½ kg can make all the difference in a competition and game it accordingly. As your training age increases, PRs become harder and harder to come by. A 5 lb PR on the snatch for example, is HUGE. You can ride those 5 lbs all year long! Additionally, keep in mind the percentage of the total that the PR represents. If you had an 8 minute Fran before and then do it at 7:45 that’s less than 4% better but huge in terms of a 15 second PR. If your clean goes from 95 to 100 lbs that’s better than a 5% increase, and again huge. It’s easy to think of increases only happening in terms of plates on the bar…95 to 115, 115 to 135, using the next set of bumpers. Don’t be that person. Don’t get caught up in that, it’s an ego trip and can be destructive to a successful fitness career. We have fractional plates at CFSBK that allow for increases as small as ½ lb on the bar, use them. Don’t get stuck failing at 135 lbs, instead try for 131 or 132 lbs. A PR is a PR and it represents progress and tangible success. That’s why we track all those metrics, remember?

 

Remember to keep this stuff in perspective with the other areas of your life. We’re trying to be fit for life. A few bad days at the gym will not make or break that, and you can ride the really good days for a long while. Your time at CrossFit should be like adult swim. It’s your playtime and should be fun. We coaches do our best to keep it that way.

 

 Three cheers to PRs!!! or not. And, to having fun while working toward them.
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Carol Dweck's Attitude Chronicle of Higher Education

Sunday
Dec052010

Power Clean

1-1-1-1-1
(E4/4) Find a new 1RM! 


Post loads and PRs to comments.
Compare to 11.15.10 and  8.9.10


Accessory Work
Athletes will have 12 minutes to hit a new Double Under PR.



Avi S. gets a new PR!


Hercules! Hercules!


Congratulations to Paulie S., Avi S., Jack L. and Coach Jeremy on a successful powerlifting meet.  The weeks and months of hard work paid off big time! 


All hitting PRs!
 


Squat/Bench/Deadlift
Avi 435/259/507

Paulie 474/303/573
Jeremy 374/275/452


Jack hit a couple of misses due to technical errors but will be back in the saddle again next go 'round! 


Great work everyone! Way to represent SBK!
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Fight Gone Bad T-Shirt Reminder


You worked so hard raising all that money for some great causes and now all you've got to do is come in and grab your shirt.  Please pick yours up this week and cross your name off the list.   


If You Kill it, Refill It


Congratulations on doing your part to end Global Dehydration please don't forget to refill the water pitcher in the fridge


-Gracias, el Management
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Inspired SBKs strong men and women? Learn how to get ready for your first meet  StartingStrength.com
Diggin' in the Crates: Buddy Lee on Double Unders Crossfit.com
Diggin' in the Crates II: Buddy Lee Rope Simulation (Can you spot the three original CFSBK coaches?) Crossfit.com



Saturday
Dec042010

WODS 12.5.10

As Many Rounds as possible in 10 Minutes of:
10 Ring Dips
20 Kettlebell Swings, 24kg/16kg

Rest 5 minutes, then:

As Many Rounds as possible in 10 Minutes of:
10 Pull-Ups
20 Burpees

Post total rounds completed in each WOD and Rx to comments.

/Safari
Margie's African Safari Handstand!

Where have you traveled to?  What has been your favorite experience abroad?

Friday
Dec032010

Back Squat

75%x3x3
(Deload exposure)

Post loads to comments.
use 75% of 11.13.10

3 Rounds for max reps of:
1 Minute, Row for Calories
1 Minute, Wall Ball Shots, 20lb/14lb, 10'
1 Minute, Box Jumps, 20"
1 Minute Rest

Post total reps per movement and overall to comments.


Check out this amazing video commemorating Matt U's incredible fund raising efforts for Fight Gone Bad 5!

Good luck to Paulie S, Jack L, Avi S and Coach Jeremy who will be competing in a USAPL (powerlifting) meet this weekend!  Each of these guys will attempt to break PR's in the Back Squat, Deadlift and Bench Press. GO TEAM!!!!

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Matt U set a goal for Fight Gone Bad and completely exceeded it.  He had a tangible goal and incentives to help him reach that goal.  That being said, it's now December, what are everyone's short term goals for this month?? Post to comments AND to the goals board at the gym!