“Diane”

21-15-9 Reps For Time:
Deadlifts 225/155
Handstand Push-Ups

Scale the load on the deadlift so that you can perform at least 10 reps unbroken, or around 70% of your 1RM. Kipping is allowed on the handstand push-ups as long as you can maintain tension throughout, aka, don’t rest your body weight on your head and neck. Scaling for handstand push-ups is 1 or 2 AbMats or heavy dumbbell push press. If you can perform some handstand push ups but 45 of them isn’t in the cards, consider scaling volume to 15-9-6, or even 9-6-3. 

Post time and Rx to comments.
Compare to 1.12.15 and 6.12.14.

Congrats to everyone who PRed yesterday in Coach Jeremy and Coach Margie’s Strength Cycle Total. Everyone wrapped up a week of PRs in the eighth week of our eight-week programming cycle yesterday, which means… CRUSH WEEK BEGINS TODAY! Get psyched.  

• Coach David penned a new piece for his blog Inside the Affiliate about breaking down Olympic lifting for new(er) lifters. Check out his advice for coaches (and for new athletes)!

All The Good Reps, and Only the Good Reps

By Chris Fox 

We’ve almost all been there before. You’re tired, it’s your 50th pull up, handstand push up, power snatch, or whatever. You sort of, kind of, maybe executed full range-of-motion—but then again, maybe you didn’t. Then, you maybe even tried to squeeze in another (no) rep! Coaches see this, your fellow athletes see this, and you see this.

With a judge in front of you—whether it’s a regular group class, during the Open, or at a local throwdown—you’ll have a harder time getting away with garbage reps. I’d suggest that you shouldn’t let yourself off the hook in your daily training either. Your continued progress over the long haul is the ultimate goal. You want your movements to be truly quantifiable. If you count reps where sometimes your chin gets over the bar and sometimes it doesn’t, then you’re left comparing apples to durian fruit.

At CFSBK, we strive for virtuosity—the principle that you should aim to perform even the simplest movements exceedingly well. With effort and practice, your 300th squat in “Murph” can and in fact should be a mirror image of your first. Be honest about your reps and if you’re not 101% sure, then don’t count them. It sucks, yeah, but don’t be that person who moves really fast but really poorly. Don’t be the person who the next class coming in looks at and says “Uh uh… that’s not a rep.” Be the person with whom you’d be impressed, even if it slows you down a bit. Consider that you may need to scale WODs sometimes. The Rx isn’t for everybody, and even if you do some or most of our WODs Rx’d, there may be some that you should scale load and/or volume. Then, even when you really, really tried to do a good rep but didn’t, resist the urge to count your effort as execution. Only count the good ones.

Crush Week—during which we bias longer, higher volume or benchmark workouts and overlap elements that were programmed on particular days—begins today. Remember: all the good reps, and only the good reps!

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Dan Bailey does Diane in 1:35 CrossFit
Kristan Clever does Diane in 1:54 CrossFit 

Snatch

1-1-1-1-1

5 attempts at a max for the day. Consider opening up at at around 85% and going up from there. No press outs. If you’re newer to the lift and the load used is more limited by technique than strength, perform 5 or more singles at your technical max, meaning where your form starts to fall apart.

Example Warm Ups (based off 1RM):
Bar
40%
50%
60%
70%
80%

Post loads to comments.
Exposure 8/8
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AMRAP 12 Minutes:
8 Dumbbell Snatch, Alternating, as heavy as possible 
8 Toes-to-Bar
8 Pistols, Alternating
10 Dumbbell Snatch, Alternating 
10 Toes-to-Bar
10 Pistols, Alternating
12 Dumbbell Snatch, Alternating 
12 Toes-to-Bar
12 Pistols, Alternating

…Add 2 reps each round to each movement until time is called. Choose a heavy dumbbell that challenges you, alternate arms from the floor each rep. Sub Knees-to-Elbows or Hanging Knee Raises for Toes-to-Bar and Lunges for Pistols as necessary. 

Post rounds and Rx to comments.

Kate B. getting set to snatch at a mock Olympic lifting meet. BEST OF LUCK to Oly Coach Frankie Murray, who is competing in the 2015 American Open Championships!! Frankie lifts at 4:30pm EST. Hit up this link to get the live webcast! 

Come Watch Even More PRs at Today’s Strength Cycle Total at 2pm!

Coach Jeremy’s and Coach Margie’s Strength Cyclers will wrap up their eight-week cycle today starting at 2:00pm. Lifters will be testing their 1RMs in the back squat, press, and deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs! 

Learn More About Coach Frankie’s Next Level Weightlifting Club at CFSBK

The Next Level Weightlifting Club offers Olympic lifting with strength training and mobility all in one. Weightlifting classes will be held in two-hour windows and taught by Coach Frank Murray. While there will be a start to every class, you are allowed to show up at any time during the two-hour training session to lift. Those involved will receive the week’s programming which they can either do during the training session or on their own times during open gyms. If you are unable to participate in class on a regular basis, you also have access to Coach Frank via email and can submit videos to be evaluated and critiqued. Think of him as your personal coach.

While there are universal weekly workouts, they can and likely will change from person to person depending on each individual’s needs. All people are different and therefore require different things to be successful. At Next Level Weightlifting Club, we take that into account and make adjustments as needed to optimize progress. 

Typical Sessions Include:

• Group Warm-up
• Heavy Lift (Snatch/Clean/Jerk)
• Light Lift (Snatch/Clean/Jerk)
• Squats
• Pulls/Presses
• Mobility 

Schedule:

Monday 7:30-9:30pm
Wednesday 7:30-9:30pm
Friday 6:30-8:30am

Pricing:

Drop-In: $30
10 Class Punch Card: $250 ($25 / Class)

Recurring Monthly Memberships:
3x/Oly $200 (Weightlifting Club only)
2x/Oly $150 (Weightlifting Club only) 

Group Group Class Add Ons:
If you’d like to combine Olympic Lifting with our Group class offerings, you can include an add on to your membership which can be used on CrossFit, Open Gym, Yoga, Pilates or Gymnastics Class.

+2x Group Class Add-on $100
+3x Group Class Add-on $150

Sign Up:

REGISTER HERE  

This program is ongoing so participants may sign up whenever they want.
Your credit card will be charged immediately at a prorated rated for the rest of the current month. This membership will then automatically renew on the first of every month moving forward until cancelled.

Any questions regarding this program can be sent to info [at] CrossFitSouthBrooklyn.com and olympiclifter88 [at] gmail.com.

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The CrossFit Games Needs an Enemy Garage Gym Reviews

Front Squat

1-1-1

Work up to a max effort single. Hip crease must clearly pass below the top of the knee cap before at the bottom of the squat. Feet must stay flat for the duration of the lift. Not hitting minimum depth and/or any movement of the feet constitutes a no lift. If you’re newer to front squatting then find a heavy triple instead.

Be careful not to let your warm-ups fatigue you too much for your heavy singe attempts. Example warm-ups and attempts are below. However, these are just examples, and you should adjust according to how you feel and what’s worked for you in the past. Understand that not every testing day will result in PRs. The takeaway in this example is doing only a few reps (singles or doubles) so as not to be too fatigued for your heavy attempts. Leave yourself at least 2 minutes between your last warm up and your first attempt, then between each heavy attempt as well.

Previous Front Squat 1RM of 165, goal new 1RM ~ 180
45×5, 95×5, 135×1-3, 150×1
165
175
180

Exposure 8/8
Post loads to comments.
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For Time:
50 Russian Kettlebell Swings 72/53
400m Run
30 Burpees
20 Pull-Ups or 7 Muscle-Ups

Post time and Rx to comments.

Thomas H. at the top of his SDHP | Photo by Asta F.

• Want to try something other than group class today? Check out Yoga for Athletes at 10am, Active Recovery at 11am, or Open Gym from 2-4pm!

CFSBK Is Hosting a Star Wars Movie Marathon Next Saturday at 3 PM!

What better way to spend next Saturday (12/12) but gorging on Star Wars? Come dressed as your favorite character and bring along Star Wars snacks to share. We’ll be showing movies 4, 5, and 6 starting at 3 PM!

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A Day in the Life of Brooke Ence PurePharma 

Attention Dog Lovers! Want a calendar of all your favorite CFSBK pooches? Bree is putting together the annual CFSBK Dog Calendar for 2016 and is considering ordering extra copies as a fundraiser for PupStarz Rescue. Calendars run between $25-30 a pop, and will feature many of your favorite CFSBK pups, as captured by the CFSBK paparazzi over the last year. Email breebree@mindspring.com if you would like to order a copy!

• Want a kitten for Christmas/Hanukkah/Kwanzaa/Chrimbus? KMo and her boyfriend have been fostering an ADORABLE kitten, nicknamed Hammy, who is looking for his forever home. Here’s his adoption page. Hammy will be at Petco Unleashed on 81 7th Ave from around 12:30-4pm TOMORROW. KMo would love to have Hammy adopted within the SBK community. Please contact her at Katie.Mohrhauser [at] gmail.com for more information (and really freaking cute pictures!). 

Take a Survey For PurePharma and Win Healthy Stuff!

PurePharma (our awesome supplement distributors) wants to get to know you better! Fill out their short survey and you’ll be entered to win a 3-month supply of PP3 (includes: 30 daily packets of omega-3, vitamin-D, and magnesium). Enter the survey here.

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Drunk Girls Get Surprised With Puppies Buzzfeed
A Day in the Life of Our Cavemen Ancestors The Toast 

Clean and Jerk

1-1-1-1-1

5 attempts at a max for the day. Consider opening up at at around 85% and going up from there. No press outs. If you’re newer to the lift and the load used is more limited by technique than strength, perform 5 or more singles at your technical max, meaning where your form falls apart.

Example Warm Ups (based off 1RM):
Bar
40%
50%
60%
70%
80%

Exposure 8/8
Post loads to comments
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Every Minute on the Minute, 10 Minutes:
8 Burpee-Box Jumps 24/20″

Post reps and Rx to comments.

Throwback to the Lyceum days in 2009, and this exquisite picture of Coach Nick at Fight Gone Bad. #quadgoals

Prevention Strategies to Help You Avoid Getting Sick

Tis the season for a lot of things, including icky colds. Here’s a list we pulled from WebMD to help keep CFSBKers safe and healthy: 

• Think of hand washing as a survival skill (more on this below).
• Never touch your mouth, nose, or eyes without washing your hands.
• Don’t share food and other things that go in the mouth, as in guzzling milk from the carton or double dipping chips.
• Encourage family members or friends to cover their mouths with a tissue when they cough or sneeze and to dispose of the tissue themselves. No time to grab a tissue? Cough or sneeze into the inside of your elbow instead of your hands.
• Avoid sharing personal items like toiletries, towels, and pillows.
• Get proper rest and good nutrition to improve resistance and bolster immunity.
• Use paper towels instead of community towels in the bathroom and kitchen.

According to the CDC, frequent and thorough hand washing is the single most effective way to prevent catching colds, flu, or any contagious disease. Be sure to wash your hands frequently, including the following times: 

• Before and after you prepare food
• Before you eat
• After you use the bathroom
• Before and after changing a baby’s diaper
• After handling animals or animal waste
• After coughing or sneezing
• When your hands are dirty
• More frequently if someone in your home is sick  

To wash hands properly, follow these steps: 

• Wet your hands and apply liquid or clean bar soap. Place bar soap on a soap dish that allows it to drain.
• Rub your hands together vigorously, scrubbing all surfaces for 15 to 20 seconds. That’s about how long it takes to hum the song “Happy Birthday to You” twice.
• Rinse well and dry your hands. In a public restroom, use the air dryer or paper towels.
• In the absence of soap and water, use alcohol-based disposable hand wipes or gel sanitizers.

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Awe Shots of Awe
Brawn and Brains The New York Times