Fitness: Snatch Pull + Snatch
Work up to a medium heavy load on the complex, aim for a few pounds heavier than last week.

Performance: Snatch: 80%-90% x 1 x 3-5
Warm up and perform 3-5 singles between 80% – 90%. 

then, 

Snatch Pull: 3 x 3
Pull more weight than last week.
For more information about the snatch pull, check out this article and video.

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Snatch Balance: 1-1-1-1-1

To learn more about the Snatch Balance, check out this article and video.
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For Time:
50 Burpees

Post workout results to comments.

Steph M going to work on Pull-Ups

CFSBK at CrossFit 718’s Summer Games

The following teams will represent CFSBK at Crossfit 718’s Summer Games this Saturday, July 25th.  The first workout is scheduled to kick off at 12:45pm, all are encouraged to BYOB and BYO beach chair and cheer on our teams!  More info can be found here

Swole Patrol: Coach Whit & Brendan N.
Quad City: Coach MeLo & Alex B.
Snatch & Jerk: Lauren S. & Alex N.
Coach Fox & Coach Lady Fox
South Brooklyn Terps: Coach K-Harpz & Jason M.

Good luck teams!

Why compete?

By Chris Fox

As a youth I was not very involved in competitive sports, so I can’t speak to that angle on why competition is a healthy aspect of training as an adult. Sure, I’ve played some pick up football, basketball, rugby, baseball, etc…but the consequences were only week to week, never having long lasting meaning to me. As an adult I have found new meaning in what training and testing mean to me. I’ve trained with intention and set performance goals for more than a decade and found Crossfit within the past 6 years. Crossfit was the first time that I had ever really tested my performance in a competition setting. The beauty of Crossfit, and the related fitness sports that go along with it like powerlifting, olympic lifting, strongman/women, adventure races, etc… is that while you are ‘competing’ with the people you’re sharing floor/track/trail/platform space with, you must also compare your performance to your own previous performances. Sometimes the goal may be to only finish an event. First time out? Just get through it with success. Other times it may be to best your previous years placement or possibly to achieve a top place in an event. In my case the goal is to get better as an athlete and to not slip backward as the competitive environment gets more and more, well, competitive.

I’ve no illusions of winning any powerlifting meets, olympic meets, the Crossfit Games, or even any of the local throwdown style events. Does that mean that my participation is silly? Hell NO! I get to hang with some cool folks, push my limits, and measure where I lay not only in comparison to my fellow athletes but also in relation to my previous self. As a (very) soon to be 40 year old male, society would have me believe that my best days are behind me. I respond with a resounding “NOT” and strive year after year to be a bit better that the me from the year before. I enjoy the process, the goal setting, and the satisfaction of knowing that I prepared for an event as best as I could. Or, in learning what I might do differently  the next go around.

We test ourselves day in, day out at CFSBK. There are metrics to be recorded for sure, and you should be tracking them regularly. I encourage you all however to step outside of your comfort zone once in awhile and and test your performance in those not so cozy places where the others are. You might find out that you hate it, but you might also find out that it inspires you to be better or at least have some outside of the box fun. At the very least you’ll have learned something about yourself.
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Understanding Volume JTSStrength
Have you ever had a dream like this???

Fitness and Performance: 3 x 5 Linear Progression 

Athletes will have 20 minutes to get through their squat session. Use the running clock to ensure you get adequate rest between work sets.

Post loads to comments.
e7/8
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Perform Five Rounds Not For Time of:
3 Dead start Deadlifts
5 Strict Handstand Push-Ups
3 Strict Chin-ups, add weight or use assistance as necessary

Deadlifts: Work up to a heavy triple, maintain back extension.
HSPU: If 5 is easy for you, add a deficit, if 5 is too hard, minimize range of motion, if HSPUs are too challenging perform 5 strict dumbbell presses

Post workout results to comments.

ALL YOUR ERGS ARE BELONG TO US

The Intention of Warm-Ups and a New Format for Group Classes

Classes at CFSBK often start with one of our “standardized warm-ups” which consist of three movements performed for 2-3 rounds not for time. Below is a description of the intent of these warm-ups and a new format we’re experimenting with to better accomplish these goals.

Previously, we had our standardized warm-ups preset which we would occasionally edit. If you’ve been in the gym the past two days, you’ve seen that the board has changed and instead offers three movement pool lists:

Upper Body Push
8-12 Push-Ups
8-12 Dumbbell Presses or Push Presses
4-8 Handstand Push-Ups or Wall Kick-Ups

Upper Body Pull
5-10 Strict or Kipping Pull-Ups
5-10 Ring Rows
5-10 Strict or Kipping Toes-to-Bars

Lower Body
16 Total Lunges, add extra load if desired
5-15 Barbell Front or Overhead Squats
16 Kettlebell Swings

With this format, the athlete can choose one movement from each pool and create their own standardized warm-up based on how they feel that day. As always, the coach may suggest a particular triplet or assign a specific warm-up including elements not included on the base pools to provide more variance or workout specific movement prep into the warm-up. Give the new format a shot and let us know what you think!

Pavel M wants you to check out his startup

Hey everyone, fellow CFSBKer Pavel M Here. I wanted to let you know that the startup I’ve been working at Jet.com has finally launched to the public! You may have read about Jet in the past few months. It’s truly a disruptive new approach to online shopping that results in shoppers saving 10-15% on average versus any other online shopping destination by allowing merchants to bid on your shopping basket in real-time, behind the scenes, ensuring you always receive the very best prices from the most efficient source.

I’ve gone ahead and made the promo code “CROSSFITSBK” for everyone in CFSBK, which is good for anyone who enters it at checkout until 8/4/2015. And for an entertaining glimpse into how Jet works, check out the video we made with Portlandia and Silicon Valley actor, Kumail Nanjiai. Click here!

Are you an SBKer with new projects or exciting announcements you want to get the word out about? Email David (AT) CrossFitSouthBrooklyn.com for blog consideration!

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Our Warm-Up is Our Warm-Up Cathletics

Rob U recently pulled a new personal record of 405 at the last strength cycle CFT. Congrats on the 4 plate milestone, Rob!

• Last Sunday vlogger Brendan S came to check out what CrossFit is all about at our weekly intro class. He videotaped parts of it and added some context and thoughts about his experience. Check it out!
• Mark your calendars everyone.. on Saturday August 1st we’ll be running a CROSSFIT TOTAL in group classes. Get your PR dance ready!
• ANTI-GRAVITY with Coaches Arturo and Noah starts tonight at 7:30pm! This is a bodyweight only class that focuses on developing the gymnastic skills typically see in CrossFit Group classes. This class works like any other and any member can drop in whenever!

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The CrossFit Games start this Wednesday and go through Sunday night. Several workouts have been released and we’ll be streaming them during classes all weekend. Is anyone interested in drinking a few beers and watching the finals on Sunday??

Fitness: 3×5 linear progression
If possible, add weight to last week’s exposure. It’s normal to miss reps this late into the cycle, aim for 3-5 reps per work set.

Performance: 5/3/1 Five week
65%x5
75%x5
85%x5+

Increase your training max by five lbs.
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Complete as many rounds as possible in 12 minutes of:
10 Dumbbell Squat Snatches 75/55
50 Double-Unders

DB Snatch:
Priotitize movement quality, but note that the intention for this workout is to use a Heavy dumbbell. The Rx loads are no joke!
If you’re comfortable with the DB Snatch Alternate arms each rep, if you don’t feel very comfortable with it yet perform 5 on each arm in sequence. Pull from below the knee if you can’t set your back off the floor.

Double-Unders:
Double Unders should be completed in about a minute or so per round. Scale the volume down to if needed. The single under substitute is 150 reps.

Post workout results to comments.

Rich Froning and James Hobart perform today’s metcon.
Rich: 9 Rounds + 2 Snatches
James: 7 Rounds + 10 Snatches

• Happy birthdays to Alex C, Tori P and Megan R!
• CFSBKer Sonya C‘s father was recently in a car accident, the family set up a Caring Bridge in case anyone wants to see how he is doing, and show their support. Get well soon, Alan!

Last Change to sign up for Strength Cycle

Want to get really freakin strong? Here are the last remaining open cycles for Coach Jeremy’s Starting Strength program!
A cycle: Beginners, 7pm Mon/Wed and 6pm Fri | Monday July 20th-Friday Sept 11th 
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday July 21st-Sunday Sept 13th
E cycle: Late mornining, all levels, 10am Mon/Thurs | Monday July 20th – Thursday Sept 10th

The Sophomore Slump

by Noah Abbott

It’s inevitable. At some time during this great journey that is Crossfit, things are going to get tough.  Your strength numbers stop shooting up, and your metcon times stop plummeting down.  At a certain point what Mark Rippetoe calls the “Beginner Effect” wears off, and you are now faced with the daunting prospect that each gain, each skill mastered, and each second shaved will be done so at the cost of a considerable investment of time, focus, and will.  

Often, concurrent with this realization, you will look around and think “why isn’t this happening to anyone else!”  The guy you share a squat rack with has added 40 pounds to his squat this exposure, while you’ve risked an aneurysm to add 15!  The girl you did foundations with just hit 100 consecutive double unders, and you approach the jump rope like its an anaconda looking to wrap you up and eat you!  You thought you were great at this stuff, and all of a sudden it feels like you barely deserve to wear the ol’ skull and crossbones and call yourself a CFSBKer.

For many, this phenomenon occurs somewhere between 6 and 18 months into an athlete’s development, although it can certainly happen sooner or later, depending on your previous training history.  Often times this double edged revelation- That a) shit is gonna be hard, and b)that on the giant Crossfit spectrum your abilities rate closer to Jason Schwartzman’s than Jason Khalipa’s- results in a drop of motivation, general malaise, and sometimes a loss of CrossFaith.

Congratulations!  You are now a Crossfit Sophopmore, and experiencing your first Sophomore Slump!  At this time it may be meritorious to examine the roots of the word Sophomore.  Although commonly used to refer to the second year of high school or college instruction, it derives its name from the greek sophisma, which means “acquired skill, clever device, method” which was further derived from sophos, meaning “wise or skilled.”  Previously you made gains randomly, almost accidentally, and every lift or metcon was a PR.  Now, as a Sophomore, you must practice sophisma and train methodically and with greater perspective to ensure continued success.

Redefine Goals and Timeframes

At the start of your Crossfit career, goals were short-term challenges and triumphs.  Kicking up to a handstand, one (or ten, or twenty) push-ups or pull-ups, squatting to depth- these were things that you could identify, work on for a relatively short amount of time, and achieve.  For further development as a Sophomore, a redefinition of goals is necessary.  

Previously, we planned forward to achieving a goal.  “I want to squat 200 pounds by the end of the month.”  Looking forward, I challenge you to plan backwards.  Identify your goal, figure out how many training days you can allot per week or month to work on it, and set a long enough timeframe that you will be able to keep progressing slowly and steadily towards success.  Make sure to start submaximally (using weight/reps/etc lower than your current max) to make sure you have room to grow.  The more you can delay hitting the ceiling of your current ability, the more room your ability will have to grow. By starting low, aiming high, and giving themselves ample time to grow Smart Sophomores avoid Ceilings (I think I just made up a new saying!).

Perspective

Even with perfect planning, great focus, and sustained intensity, some movements,workouts, or even time/weight modalities (Grace vs Murph) will always seem to crush us.  Mobility, diet, sleep, injury history- all of these things blend into potent cocktails that besiege the fledgling (and intermediate, and expert) Crossfitter.   Instead of getting frustrated why not try and re-frame the problem:

First, embrace every exposure to them as an opportunity to practice perfectly and gather experience and insight about a difficult adversary.  Relish in attacking your weaknesses, and try your best to attend days when those weaknesses are programmed, or program them yourself during open gym days.

Second, actively try to maintain perspective about what Crossfit means in your life and your personal reasons for why you keep showing up to a funky old warehouse to get sweaty.  Aside from the infinitesimal percentage of elite, competitive Crossfit athletes, most of us come to the gym for reasons that all fall under the umbrella of “Improving Quality of Life.”  Increasing work capacity, being able to participate in new and challenging activities, looking better naked- all of these are broad, life-oriented goals that we work towards every single time we come to the gym, whether its a day when we hit a PR or where we bail on every set.  

Last, remember what a great privilege it is that you have a life that allows you to spend a nice chunk of time each week picking up heavy stuff, running, jumping, and making yourself Mas Sexy (and I mean that in the broadest sense of the Spanglish malaproprism).  There are a vast number of people out there too overworked, underpaid, untrained, ignorant or otherwise unable to do the things we take for granted.  Your worst day at the gym is better than a day sitting on the couch mainlining Pringles.

Just Show Up

Which brings me to my last point and word of advice during slumps, Sophomoric or otherwise.  JUST SHOW UP.  Every day you are in the gym working is a day you are improving, even when it doesn’t feel that way.  Tangible increases in strength or speed are important, but so are intangible gains in familiarity with movements and a greater understanding of your strengths, weaknesses, and limitations.  Broadening your knowledge and confidence is just as worthwhile an endeavor as broadening your back and thighs.  Sometimes you will surprise yourself with gains you make when you feel like you are standing still.  Plus, your friends want to see you, sweat with you, and laugh with you, and, if you don’t show up, your coaches will have nothing to do but compare deadlift scars and throw chalk at each other.

A Long Crossfit Road

Hopefully after reading this, some of you will feel rejuvenated, and apply these humble tools to break out of the funk you are currently in.  Although this article deals with the concept of a Sophomore Slump, rest assured there are Junior Slumps, Senior Slumps, and a wealth of postgraduate, doctoral, and extracurricular opportunities in Slump Science as well.  Now you have the weapons to fight back.   Redefine your goals and adjust your timeframes to allow steady progress towards said goals. Strive to maintain perspective and always reflect on what Crossfit means to you, why you do it.   Most importantly, even when it’s tough, find value in simply stepping into the ring.   So equipped, all of these Slumps will be just small road bumps on a long road.  Trust me, one day you’ll look back at this stuff, and laugh.

Fitness:
Clean Pull + Clean & Jerk
Read up on how and why to clean pull as well as some demonstrational videos. Good stuff!

Performance:
Clean & Jerk 80-90%x1x3-5
Clean Pull 110%x3x3

Post loads to comments.
e6/8
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With one partner working at a time:

AMRAP 20 Minutes:
5 Deadlifts 225/155lbs
10 Box Jump-Overs 24″/20″
15 Wall Ball Shots 20#/10′, 14#/9′

In workouts like this, where there is a built in rest period, the intention is to sprint through each round. Attempt to do everything unbroken. During your rest, intentionally try to bring your breathing and heart rates down to normal as quickly as possible. Standing tall, and taking gradually slower bearths will help.

Post time and Rx to comments.

Steph, Brenden, Alex, Joe and Andrew after yesterdays Potown Throwdown at Poughkeepsie CrossFit yesterday! You can see the full results here.

Announcements

• Did you miss the doggie meet up yesterday? Check out a clip on our instagram account!
• We had no RSVPs for Kids Club today so it’s cancelled! CrossFit Preschool is still on for 10am.

Introducing: Anti-Gravity: An hour-long gymnastics strength, skill, and conditioning class with Coaches Noah and Arturo 

Is your kip krap? Are you muscle-ups more like muscle downs? Are your pistols mere pop guns? Coaches Noah and Arturo have designed Anti-Gravity: an hour-long gymnastics strength, skill, and conditioning class.

The class will focus on the gymnastics skill and strength components that are most commonly demanded in CrossFit workouts, using a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your bodyweight movements. Our goal is to improve not only skill, but gymnastic work capacity and muscular endurance. 

When: Tuesdays at 7:30PM and Sundays at 2PM (starting this Tuesday, July 21st)
Cost: This counts as a regular group class

Each class will consist of skill work, strength development, conditioning, and flexibility training. Every class will include dedicated strength work and a WOD, so its intention is to be a complete workout of the day on its own.

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Bob Ross Remixed, Happy Little Clouds PBS 
This toddler is actually scary good at snatching his plastic barbell
What the hell is your “QL” and how do you mobilize it. CrossFit Invictus