CrossFit Total

Back Squat 1-1-1
Press 1-1-1
Deadlift 1-1-1

This is a CrossFit style powerlifting meet in which you have three attempts to find a 1 rep max in each lift listed. Your CrossFit Total is the sum the highest successful lift in each section. For a detailed explanation on the event and standards for each movement, please read Mark Rippetoe's CFT overview here.  To see how you rank, check out these strength standards.

Post all 9 lifts and your CrossFit Total to comments.
compare to 1.02.10

Due to the length this WOD takes to run, we have an augmented schedule today.  Please show up to one of these three times:

CrossFit Total 1: 8:00am-9:30am
CrossFit Total 2: 9:30am-11:00am
CrossFit Total 3: 11:00am-12:30pm

Kate B does a rowing interval

Team 3 for Fight Gone Bad is:
1. Shawn S
2. Scott L
3. Asta F
4. Brian S
5. Jessica B

Good luck, Team 3!!

29 men and only 14 women have signed up for Fight Gone Bad 5.  We need more ladies!! To see the full roster and teams announced so far, click here!


Rest Day

These 40lb Dumbbells are our oldest piece of equipment.  I acquired them my freshman year of college from a friend's brother who said they were too heavy to curl with.

Our next Fight Gone Bad team is:

Team 2:
Melissa L, Scott
J, Paul S, Noah A, Kate B

also, there has been a change to our first team due to a scheduling conflict.  Team 1 is now: Stefanee R, Dave Mak, Josh
M, Juliana A, Dan McC


We'll be running an augmented Group Class schedule for tomorrow's CrossFit Total.  This benchmark takes a bit longer to run than a traditional WOD and we don't want to rush everyone.  Please show up at one of the following times for your Total.

CrossFit Total 1: 8:00am-9:30am
CrossFit Total 2: 9:30am-11am
CrossFit Total 3: 11am-12:30pm

What's the CrossFit Total? Watch This or Read This

Learning the Skill of Barefoot Running Terra Plana


WOD 8.19.10

3 Sets of max rep Chin Ups.  Rest approximately 3 minutes between attempts.  If you can do more than 10 body weight chins, add weight.

Post reps and Rx to comments.

3 Rounds of :30 on, :30 off for each movement:
Dumbbell Power Cleans
Dumbbell Power Clean and Press
Dumbbell Clean Thruster

Post total reps per movement to comments.


Carrie M is a Bonafide Badass

The first team for Fight Gone Bad 5 is:
1. Stefanee R
2. Avi S
3. David Mak
4. Josh M
5. Juliana A

Each team must choose a captain, team name, team colors and what stations everyone will start at. Good luck, team 1!

Some CFSBK FGB Stats:

We've got 37 people signed up so far.  There are 25 men and 12 women registered.  As it stands we can make 7.4 teams. We still need more people to sign up so that we can round things out!  CFSBK has raised $4,295 already.

Want to find an article we've written? Check out the new CFSBK Training Articles Page located in the left column under the Information tab. Enjoy!


Articles & Media

Enjoy these training articles written by our own coaching staff.

Back Off Weeks David Osorio
Understanding Sets Across David Osorio
How do I Prioritize When Training Only 2-3 Times Per Week? Chris Fox
Two Steps Forward, Then One Step Back... Then Two Steps Forward Again Chris Fox
Appropriate Scaling Chris Fox
20 Rep Squats Chris Fox
Pull-Up Development Program Chris Fox

Exercise Psychology
More Work, Or a Sip of Water? Chris Fox
Getting Ready to Squat Margie Lempert
Goal Setting Chris Fox

Mobility, Recovery and Injuries

Your Rotator Cuff Chris Fox
Beat the Heat David Osorio
Set Your Back, But What's My Back? Chris Fox
Ankle Mobility Chris Fox

General Training

Rowing a 1500m piece Nick Peterson
Rowing a 2000m race Nick Peterson
Push-Ups 101 Chris Fox
Chip Conrad Interview Shane Williams
Good Training Habits, Part 1 David Osorio
Sett(l)ing for a new PR Chris Fox
Heavy: A Response Margie Lempert
Thoughts on Scaling Pull-Ups in WODs David Osorio
Open Gym: A Refresher
Degraw Street Etiquette 101 David Osorio

Ode to the Egg Margie Lempert
Bang for your buck Chicken Chris Fox
Curried Collard Greens Chris Fox
Roasted Pork Tenderloin with Vegetables Chris Fox
Changing Weight 1.0 Chris Fox
Got Meat? Got Veg? Need Variety? Add Sauce Chris Fox
Why Do I Feel Funny? (on Paleo) Margie Lempert

Athlete Of the Month
John McCann Doyle Sept 10
David McGrath Oct 10
Jessica L Bailey Nov 10
Sarah Haskins Dec 10
Ryan Piester Jan 11
Bethany Benzur Feb 11
Carlos Guerra March 11
Josh Martinez April 11
Melissa Loranger May 11
Jack Levavi June 11

Coaches Spotlights
CFSBK Behind the Scenes
Shane Williams
Jessica Fox

Media and Videos
Ashley McCullough from Well+Good NYC tries CrossFit at CFSBK
Healthbeat Brooklyn Checks out CFSBK (video)
USRowing comes to our gym to see how we incorporate rowing into our training methods (video)
Time Out NY gives us a 6/6 on their Barf-o-Meter
US News and World Reports comes to CFSBK for an boredom-free workout
"Starting CrossFit South Brooklyn"  A CrossFit Journal Preview (video)
The Inspirational Trainer, Jacinto Bonilla Part 1 and Part 2  CrossFit Journal Previews (video)
We are huge in Europe. Exhibit A and Exhibit B

Matt Uffords FGBV video (recommended viewing!)
Brian D Clean and Jerks 280lbs
David Demos two versions of Kipping Muscle Ups
Chris Fox does "Isabelle"
David Snatches 155lbs
James N's slow mo Broad Jump


Back Squat

(E8/8) Max Effort

Today is the final exposure for Back Squats in this cycle.  On Saturday we're going to run a CrossFit Total so if you can make it then, we recommend some sub max heavy triples today. Your heaviest triple can inform your opening weight for the total.

5 Rounds for time of:
5 Snatches
100m Sprint, 50m out and back

post time and load to comments.

Chris A and David T hit the partner row workout.
Check out Chris' athletic bio here

Robb Wolf teaches the Kipping Pull-up on Again Faster

Part 1, Part 2

Come see Robb for a Paleolithic Nutrition Seminar at CFSBK on September 4th.  Register Here!


Fight Gone Bad 5 slowly approaches. So far SBK has raised $3845 for charity and holds steady at 8th place for affiliates worldwide. Have you signed up yet??  Our first team will be announced tomorrow!

Kids Can Downdog, Too!  Complimentary massages and parent/child Yoga at lululemon tomorrow


Rest Day

Malcolm does some construction site Deadlifts last January

More work? Or a sip of water?
by Christian Fox
            You’re mid-Helen. You’re finishing your 2nd round of KB swings and the pull-up bar is waiting for you. So what do you do? Place your bell down, grab a sip of water, wipe the sweat from your face, chalk up your hands, and then size up the pull-up bar? Or do you ditch the bell and get on the pull-up bar knowing that you’ve only got one round left and the big rest is coming. Last sprint, last swings, last pull-ups. Forget the chalky feeling on your tongue; you’re getting on the leader board this time.
            In many WODs, a sip of water here and there is totally appropriate. Think Murph, Angie, Barbara (during the rest), or some other 20+minute chipper style WOD. These are designed to be done at a medium to medium-high intensity and take significant time to complete; hence they need to be paced out and can allow for a sip or a break. WODs like Fran, Annie, and the like are meant to be executed at a high intensity throughout, and take a short time to complete. I feel pretty confident saying that you will not dehydrate during 5-10 minutes it takes to complete either of these couplets. Often though, we see athletes stopping mid-WOD to grab a sip or just to put their hands on their hips and rest. Sometimes, sure, this is appropriate. Are you sick, pregnant, injured, or the like? Then yes, you may need to pace even short WODs. But if not, then be honest with yourself about why you’re reaching for your water bottle again or chalking up for the 4th time in 12 pull-ups. It probably isn’t thirst. It’s being uncomfortable with being uncomfortable.
            Let me be clear…I’m not saying not to stay hydrated and on the south-side line of Pukieville, but if this sounds like you then try this trick. BEFORE the clock starts, drink a cup of water. Then put your water bottle away from you and out of reach. Mid-WOD when you start to think how nice a little H20 would feel on your tongue, use that to motivate you to finish faster. The water is the reward. Finish and it’s yours.
Train smart, but train hard. Remember that intensity is what brings results. Increase your pain tolerance. Try getting more comfortable with being uncomfortable.

How would you describe your discomfort tolerance?  Are there types of workouts or specific exercises you find yourself taking lots of breaks from?


Partner WOD 8.15.10

You and a partner will attempt to row as many meters as possible
in 20 minutes.  Individuals are not allowed to row more than 500m per
turn. Can your team break 5,000m in the allotted time?

partner, total meters rowed and strategy to comments.
compare to 12.06.09

Review Coach Nick's rowing technique before today's class.

Skill Work
Handstand Practice

Level A. Kick-ups
Level B. Spotted Inversions
Level C. Freestanding Practice

Armando and Dom finish up the new pull-up bars

Good luck and farewell to Christian D who after over a year of training at CFSBK will be moving to The Hague (Netherlands)!   Christian has made enormous gains with us and we can't wait to hear all about his training overseas.

Congratulations to Team SBK on their performances on yesterdays Bronx Half Marathon.  Here's how we did:
Mike W 1:35:25
Joe W 2:02:14
Jess F 2:03:04
Dan R 2:07:16
Asta F 2:10:55
Chris F 2:23:52

Cycle A of our upcoming Strength Intensive is already SOLD OUT.  Intermediate lifters looking to join Cycle B should sign up ASAP!  Register Here

You are how you move Chip Conrad / Physical Subculture
Robb Wolf on refined carbohydrates CrossFit