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 

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

USE SPOTTERS FOR ALL HEAVY ATTEMPTS, NO BAILING.

Exposure 8/8
Post loads to comments.
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50-40-30-20-10 Reps for Time:
Double Unders
Squats

Post time and Rx to comments.

Devi A. between push presses at Fight Gone Bad

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!

Travel Gym Recommendations

• Nikhil visited CrossFit Bloomfield in Bloomfield Hills, Michigan (in the metro Detroit area).
• Rebecca W. recommended Desert Devil CrossFit in Las Cruces, New Mexico (southern NM). 

Visited a new affiliate while traveling recently, or forgot to write one up from past travels? Post a recommendation (or friendly warning) now!

Also, do you have a service you want to share with CFSBK’s community, or a need you think one of us could meet? Or stuff you want to give away/animals in need of adoption/tickets for sale/etc.? Post in CFSBK’s Classifieds! Our members have found apartments, pets, and jobs through our forum. 

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This sand person should really work on his range of motion. NO REP! (Thanks for this, Jess Bailey) 

Blair B. mid-pull | Photo by Bekka P.

All Things Animals at CFSBK

1. For The Love Of Dog Biscuits. CFSBKer Brent A.’s fiancé Jane Seymour works for the non-profit animal charity Friends of Animals and they recently came out with a beautifully illustrated dog biscuit cookbook, wittily titled For The Love Of Dog Biscuits. Brent designed it with Jane, and all of the proceeds from this book go towards the organization’s nationwide low cost spay-neuter program. 

The listing price is $12 and it’s 62 pages, which consist of 12 plant-based recipes, one for each month. This book is the perfect holiday gift for anyone who has a dog, especially if they like to cook or care about feeding their pet healthy non-chemically processed food! Check out the website for images and more information!

2. Adopt Alexander Hamilton. KMo and her boyfriend (a coach at CrossFit NYC!) 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 on this Saturday, December 5. 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!).

If you want to help cats like Hammy but can’t commit to adoption, you can donate to Brooklyn Animal Action. They do awesome work and are completely run by volunteers. 

3. Refresh yourselves re: our Dogs and Kids Policies if you plan to bring either or both to your favorite gym. We take pride in being a kid and dog-friendly gym. But in the interest of keeping everyone as safe and focused on their fitness as possible, we have strict policies regarding our favorite tiny humans and creatures. 

4. Stay tuned for the 2016 Dog Calendar! Because we reeaallllyy love pets at CFSBK.

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The Norwegian Secret to Enjoying a Long Winter Fast Company
CFSBK CrossFit Preschool Birthday Party Timelapse

Keep it coming with the PRs!

Press

1-1-1

Work up to a max effort single. Feet must stay flat on the ground and knees must stay locked out. Both arms must lock overhead out simultaneously. 

Exposure 8/8
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Deadlift

1-1-1

Work up to a max single. Feet must stay flat on the ground, no hitching, knees may not re-bend to complete the lift. Maintain a neutral spine throughout each attempt.

Exposure 8/8
Post loads to comments.

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 their heavy attempts. Leave yourself at least 2 minutes between your last warm up and your first attempt, then between each heavy attempt as well.

Press (Previous 1RM of 115, goal of a new 1RM ~120)
45×5, 75×5, 95×1-2, 105×1
110
115
120

Deadlift (Previous 1RM of 270, goal of a new 1RM ~280-285)
135×5, 185×5, 225×1-2, 255×1
270
280
290
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Tabata Row for Calories

Post total calories to comments.

Coach Jeremy getting set to squat. | We’re in the eighth and final week of our programming cycle before Crush Week, which means we’ll be hitting 1 Rep Maxes (RMs). Make sure to tell us all about your new Personal Records (PRs) in the comments!!

Should I Use a Belt For My Lifts?

By Chris Fox

A weightlifting belt can be a useful tool to help you get stronger. It can also be a crutch that a weak lifter relies upon to move more weight than they should. How do you know where on that spectrum you lie? Read on…

Why would I use a belt? Does it protect my back? 

The short answer is that when properly used, a weightlifting belt will help stabilize your spine, and a more stable spine will move more weight. In terms of getting stronger, more weight is better. It’s no coincidence that all of the biggest weights moved in competition are moved by a lifter wearing a belt. Thus, a weightlifting belt can be a useful tool in a lifter’s quest to get stronger. The following quote from the 3rd Edition of Starting Strength sums it up very well: 

A belt protects the spine by increasing the amount of pressure that can be applied to it by the muscles that support it. The belt itself reinforces the “cylinder” of the ab muscles around the spine. At the same time, the belt acts as a proprioceptive cue for a harder abdominal contraction: you can actually squeeze harder with a belt on than without one, just as you can push harder against a loaded barbell than you can against a broomstick.

It augments the lifters ability to use their abs and other trunk stabilizing muscles to stabilize the spine. A more stable spine can move more weight. A lifter who moves more weight becomes stronger. You can see the logic there. The belt alone does not protect your back. It constricts the abdominal cavity. When you take a deep belly breath and contract the muscles that stabilize the trunk, they now have a smaller area to push out into, thus creating more pressure, which helps to stabilize your spine. Yes, when you use your abs effectively they actually push your belly out. We do not “draw in” when we want to use our abs to stabilize our spines! Think about when you were a small child and someone asked you to “make a muscle,” usually meaning to flex your biceps. Did you strive to make the muscle look smaller? No, you pushed it out as hard as you could. The same goes for your abs.

Put another way, the belt is not a passive stabilizer of your spine. The belt enhances the effectiveness of the Valsalva Maneuver. When you have less area to breath into and push your abs into, that air and the contraction of the abs creates more pressure. It’s like putting 13 ounces of soda in a 12-ounce can and then shaking it up. The pressure inside makes it harder to crush. The opposite effect could be achieved by simply opening the tab on the can. It would be easy to deform the can. This is why we don’t inhale or exhale when we are exerting ourselves to move a heavy weight. We hold our breath and stay tight to move it. The belt assists that effort, and as you move heavier weights your abs get stronger in response to the harder isometric contractions they are producing.

Novice lifters SHOULD NOT use belts to assist their lifts.

A novice is any person new to lifting or coming back to lifting after a significant layoff from lifting, and they should not be using a belt. A novice lifter starts light enough to not hurt themselves as they are perfecting the lifts. As your “mover” muscles get stronger (i.e., the muscles that articulate your arms/shoulders and legs/hips) so do your stabilizer muscles (i.e., the muscles that keep your spine rigid). If you use a belt too soon, you can stunt the strength development of the muscles that stabilize your spine. The problem there is that your “mover” muscles become disproportionately strong compared to your stabilizing muscles. When this happens you’re at increased risk of a spinal injury. 

Furthermore, if incorporated into training too early on, a belt can help compensate for poor movement patterns like an asymmetrical shifting of the hips in the squat which can lead to hip injuries. The short solution is to let your limbs and your technique catch up with your spine—not the other way around.

When should I start to use a belt? 

When you’ve trained consistently for a while—from at least 6 months of regular training up to as long as a year—you’ll have developed significant enough strength and coordination such that you may benefit from using a belt. At this point you should have developed proficiency in the lifts and may have even started to fail on an initial linear progression (LP). I cannot emphasize enough that you should be proficient in the lifts before using a belt. Using a belt as a crutch to work around inefficiencies is a recipe for injury (ask me how I know…). 

If you’ve lifted long enough and well enough, then you can enhance your training and get stronger by using a belt to move more weight. If you do it correctly then your rectus abdominus, obliques, transverse abdominus, multifidi, etc. will get stronger as your quadriceps, hamstring, adductors, and biceps, triceps, deltoids, and pectorals, etc. do. You’ll develop balanced strength.

When should I use a belt?

You should use it only when you need it. For most athletes that means your last warm-up set on heavy days and then your heavy work sets. You should not need to use a belt on light to medium (below 85-90%) days and should really never use it on WODs. I really can’t stand seeing athletes doing WODs with very sub-max loads using a belt to compensate for shitty technique. Don’t be that person. 

An exception would be an athlete with a history of disc injury who could benefit from the extra stabilization a belt can provide. In that case, use it judiciously and as infrequently as possible.

What type of belt should I use, and where does it go?

There are a few shapes, sizes, and types of belts available out there. For most lifts, a belt with a consistent width are the best. Best Belts make good quality powerlifting belts and there are others available like it. A good belt is made of a few ply of quality leather or suede and has one or two metal prongs to secure it. They generally come in 4” and 3” widths—your individual anatomy will determine which feels better for you. Some lifters prefer a tapered belt for comfort between the ribs and pelvis (Best Belts also makes these). The taper should be relatively small.

Belts such as this ridiculous thing should be avoided. They’re marketed to a population that thinks the belt will do all the work by supporting the back and make it almost impossible for the lifter to properly use the reinforcement a belt can provide.

Nylon belts with a gradual taper and softer sides are popular in weightlifting due to their comfort, and due to the ease of taking on and off as needed during a WOD. I use them for heavy cleans or front squats because they’re more comfortable. Be aware, however—I’ve seen a few of the cheap ones come apart at the bottom of a heavy lift a few times over the years. The velcro closure just isn’t as strong as leather and metal. As far as nylon, I really like the Harbinger Belt I recently borrowed from a member for some heavy front squatting, and coaches Noah and David are really digging on the ones coming from Blitz Belts (bonus points for the cool logo!). 

Whatever type of belt you use it should, for the most part, fit snuggly just around your belly button. Some deadlifters like to wear it a bit higher for the comfort it can provide in the setup so you might play around with that. For deadlifts or cleans, I personally only like to use them on heavy singles. Any more than that and it moves around on me which causes me to think more about the belt that the heavy bar I’m trying to separate from the cozy gym floor it would like to lazily rest on.

Hopefully this info helps demystify some of the info about what a belt does and how and when to properly use one. THREE CHEERS TO MOVING BIG WEIGHTS!!!

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Addicted to Distraction The New York Times

Do you use a belt when you lift? 

Snatch

Performance: 75% x 1, 85% x 1, 90% x 1, 85% x 1, 75% x 1
Fitness: 5 x 1

Work up to a heavy but not max effort single for the day. In both versions of programming the goal today is zero misses. Press outs are misses. 

Post loads to comments.
Exposure 7/8
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5 Rounds Not For Time:
3 Snatch Balance, as heavy as possible 
10 Weighted Sit-Ups
10ea Dumbbell 1-Arm Row, as heavy as possible

Need a dumbbell bent-over row refresher? Check this out.

Post rounds and Rx to comments.

Kristin C. dropped into CrossFit Charlotte. The picture is of her and Andy Hendel, gym owner and father of CrossFit Games athlete Spencer Hendel. “Great coaching and good of people. 65 and sunny here!!” Kristin reports. If you’ve been traveling and hitting up other boxes, make sure to fill out a Travel Gym Recommendation. If you took a pic, send it to Managing Editor, Kate R., for some blog lovin’: Katharine [at] CrossFitSouthBrooklyn.com.

• SCHEDULE CHANGES: CrossFit PreSchool at 9am, Active Recovery and Anti-Gravity are CANCELLED.
• Don’t forget about the conviction you experienced reading Coach Fox’s article “I Don’t Wanna Snatch” last Monday, and come join us today!

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Juvenoia VSauce