Pull Up Practice

Strength: 5 x 3 Strict Pull Ups
Use assistance as necessary. 

Skill: 15 Minutes to Practice Sub Max Sets on the Kipping Pull Up, or Butterfly for Advanced Athletes 

Buy Ins:
Kipping Practice is 3 Strict Pull Ups
Butterfly is 3 Strict Pull Ups + 10 Unbroken Kipping Pull Ups

Helpful Gymnastics WOD videos:
Kipping Pull Up Progression
Blocking Movement for Quality Pull Ups 

Butterfly Pull Up Progression Part 1
Butterfly Pull Up Progression Part 2
Butterfly Pull Up Progression Part 3 

Post what you worked on to comments.
_____________________ 

Snatch

Work up to a moderately heavy load on the complex:
Power Snatch
BTN Snatch Push Press
Overhead Squat
Hang Snatch
Emphasis is perfect positions over load. No slop. 

Post loads to comments.

The inimitable Tacos 

• Happy birthday, Robert F.!

CFSBK Fighting Tacos Soccer Team in the Finals This Sunday, at 2PM!

After a strong season, the CFSBK Fighting Tacos have advanced to the championship game of the playoffs, with a dominant 6-1 victory over a team they had succumbed to 5-3 in the final game of the regular season. As the season draws to a close, the Tacos are playing their best football of the season, and are looking to bring home a trophy to the gym.

The final game is this Sunday the 23rd, at 2pm. The field is Baruch Field on the Lower East Side of Manhattan, here is a link to a map. Come on out and support your Tacos!

The Taco team roster includes: Coach Noah, Michael A., Jim A., Moe N., Ben L., Dan H., James K., Ryan H., Mike A., Joel W., Erin M., Coach MeLo, Karl C., Lauren B., Rio T., Aaron Z., Linda H., with special cameos by Jake L. and Coach Jess.

Coach Noah has written a fight song/epic poem for the occasion, which he’d like you to feel free to memorize and sing on the sideline:

Fight ye on, FIghting Tacos
Oh you brave Fighting Tacos,
Your hearts stuffed full of valor,
sprinkled delicately with sportsmanship,
topped with crunchy focus,
drizzled in a piquant salsa of determination. 

Fight ye on,
Fighting Tacos,
Run swiftly down the field,
Wrap yourself in a tortilla of bravery,
Never crumble, never burst, never yield. 

Tacos are the greatest,
humble, portable, versatile, and cheap
like your namesake remain grounded
always moving, flexible in your attack,
and tight fisted on defense. 

Fight ye on,
Fighting Tacos,
Run swiftly down the field,
Wrap yourself in a tortilla of bravery,
Never crumble, never burst, never yield. 

Fight for your patron gym
brave and noble Tacos,
dazzle your opponents with your
bulging quads and sculpted traps,
then practice handstands on the sidelines. 

Fight ye on,
Fighting Tacos,
Run swiftly down the field,
Wrap yourself in a tortilla of bravery,
Never crumble, never burst, never yield. 

Yes, fight ye on Fighting Tacos
Run swiftly down the field,
Let your strength be your sword,
spandex your armor,
conditioning your shield.

_____________________ 
Remember that the Art Show is THIS Saturday from 7:30-10:30pm! Learn more here. 

Team Bay Ridge CrossFit at CFSBK

• Happy birthday, Frank H.! 
• Coach David’s article about programming deadlifts is blowing up the interwebs. Like Inside the Affiliate on Facebook so you don’t miss any future articles!

Got Plans on Saturday? Come to CFSBK’s Art Show!

CFSBK’s first Art Show (and maybe the first ever at a CrossFit gym?) is THIS Saturday, November 22, from 7:30-10:30pm. Free entry and alcohol.

Matthew Reid, a local Brooklyn artist, will be live painting a mural from 8-10pm. Follow him on Instagram to see more of his stuff, and look through his website to see some of his past collaborations. 

Most importantly, come check out art from fellow talented CFSBKers. Below are all the artists whose work will be on display:

Elyse Barton
Camille Cruz
Asta Fivgas
Katie Harper
Jenna Jerman
Alona Katz
Tim Mauseth
Kevin McDonald
Laura McElherne
David Osorio
Cait Vogt
Keith Walter
Brian “Baz” Zimbler

If you have any questions, email Kate at Katharine [at] CrossFitSouthBrooklyn.com.

_____________________ 
There Was No First Human It’s Okay To Be Smart
The Unhealthy Competition Bug: Is Your Gym Infected? Breaking Muscle

10 Minutes Jump Rope Practice

Post what you worked on to comments.
_____________________ 

5 Rounds Not For Time:
:30 Nose and Toes Handstand Hold
10 V-Ups
8ea Dumbbell Step Ups, as heavy as possible

Post loads to comments.

Huge congrats to Katie HarpZ on getting her first muscle-up at OG on Friday… and then proceeding to get two more, shown here! (Here it is in slo-mo if you want to audibly relive a Jurassic Park scene.)

News and Notes

• CFSBK’s Art Show is THIS SATURDAY! Tell your friends, and come hang with us from 7:30-10:30pm!
• There’s a new post over on Inside the Affiliate about how we program deadlifts at CFSBK (which you’ll be seeing in the upcoming cycle). Check it out here.
• The upcoming programming template is posted here! We’ll be starting the new cycle on December 1, after the holiday weekend. This means that we’ll have a week of floater WODs between Back Off Week and the start of the next cycle. 

Why We Program a Back Off Week at CFSBK

By David Osorio
Originally published on 12.2.2013

For most of us, it can be quite difficult to hit the WODs hard, week-in week-out, ad infinitum. Your ability to successfully train at high intensity over a period of time is determined by genetics, recovery, nutrition, injuries, and training age. To create an inherent balance, CrossFit South Brooklyn follows a 3/1/2/1 weekly microcycle, which looks like this: 

CFSBK Microcycle
Saturday: On
Sunday: On
Monday: On

Tuesday: Off 

Wednesday: On
Thursday: On

Friday: Off

By allowing at least two non-sequential days off, we can train at high intensity over the course of a week. Consistently training CrossFit more than three days in a row can lead to a decrease in performance due to accumulated inflammation and a lack of recovery. Many of you guys have been following our 3/1/2/1 schedule with great success.

But What About Training Over Longer Periods of Time Than a Week?
The type of training we do as CrossFitters leads to degrees of adaptation much more closely related to competitive athletics than traditional exercise programs (check out our article on Inside the Affiliate about the difference between exercise and training). That being said, it’s important to note that most organized sports teams map out their yearly programming goals based around a competitive season. Conversely, CrossFit is a General Physical Prepardness program that aims to achieve a consistently high level of work capacity over a lifetime. There are many individuals who use CrossFit to train for their sport or occupation (MIL/LEO etc.) and an ever-growing number of people who are competing in CrossFit as their primary sport. These individuals will generally modify variables of their programs to better prepare themselves for competition or deployment.

But What About Boring Old Me?
The majority of us are training CrossFit without any regard to a specific competition or training goal other than health, longevity, and fitness. It’s therefore necessary for the average CrossFitter to take it upon themselves to consider their training over longer periods of time than a week. Especially for the folks coming in five times a week, we program every 8th week at less intensity and use it as a period to scale back and give your bodies a chance to clean house and manage any systemic inflammation.

The workouts we post on back-off weeks will generally be of lighter total volume with less emphasis on load or time, if at all. Additionally, we’ll use it as an opportunity to prep for the upcoming cycle by workshopping the movements in longer formats. It is simultaneously the end of the previous cycle and the beginning of the new one. 

CFSBK Mesocycle
Week 1: Training 
Week 2: Training 
Week 3: Training 
Week 4: Training 
Week 5: Training 
Week 6: Training 

Week 7: Testing (“Crush Week”)

Week 8: Back Off/Prep Week

Auto-Regulating
If you train with us less frequently—perhaps once or twice a week—and are not considerably active outside of CrossFit, you can still benefit from some cyclical recovery. How much recovery and fluctuation in intensity you need is highly specific and you should always be listening to your body and adapting accordingly. Folks who are living hard and fast outside the gym should be especially sensitive to how they’re feeling.

Enjoy Back Off Week! You’ve earned it.

_____________________ 
Quick and Easy Voting for Normal People CGP Grey
Exercising but Gaining Weight New York Times
Feel Better for 10 Bucks T Nation

Training Cycle Template

Training Cycle Dates: M 12/1 – Su 1/11
Crush Week: M 1/12 – Su 1/18
Back Off/Transition Week: M 1/19 – Su 1/25 

Cycle Goals

• Prepare for the 2015 CrossFit Open
• Lactate threshold work
• Cycling Olympic lifts
• Cycling Kipping Pull Ups and Toes to Bar
• Time Capped Ladders
• SWU: One kipping pull-up/ one Kipping T2B for more practice

Monday: Bench Press + Deadlift + WOD/NFT

Fitness 3×5 Linear Progression Bench, Heavy 5 Deadlift

Performance Work up to a Heavy Single (80-90%) then Max Reps at 60% (capped at 20). Try and beat your previous week’s rep max. Heavy 5 Deadlift.

Wednesday: Front Squat + WOD/NFT

Fitness 3×3 Linear Progression

Performance Work up to a Heavy Single (80-90%) then Max Reps at 60% (capped at 20). Try and beat your previous week’s rep max. 

Thursday: Power Clean + WOD/NFT

Fitness 5×3 Linear Progression (Start light. Bail each rep and reset within a few seconds)

Performance Touch and Go 5-5-5-3-3-3 (Start light and work on resetting hook grip on the descent) 

Saturday: Squat + WOD/NFT

Fitness 3×5 Linear Progression

Performance Work up to a Heavy Single (80-90%) then Max Reps at 60% (capped at 20). Try and beat your previous week’s rep max.

Sunday: Power Snatch + WOD/NFT

Fitness 5×3 Linear Progression (Start light. Bail each rep and reset within a few seconds)

Performance Touch and Go 5-5-5-3-3-3 (Start light and work on resetting hook grip on the descent)

Competitions/Events:

CrossFit Hoboken Winter Challenge 7.0: December 6