Fitness: Work up to a heavy triple

Performance: Work up to a heavy triple

Post loads to comments.
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For Time:
60 Double Unders
500m Row
400m Run
30 Burpees
20 Thrusters 115/75

Post time and Rx to comments.

Charlotte K doing her Inversion skill work in Rockport, MA this past weekend

Andy Milk’s Show Tonight

Hey guys, I’ve got a show tonight with my new music project Put Together just down the road at The Rock Shop.  I’m on early at 7:30pm. Check us out!

Rope Climb Clinic SOLD OUT!

Want to relive the anxiety of 8th grade gym class? Maybe you’ve just always wanted to touch that weird brown stuff all over the ceiling. Regardless, we’re hosting 2 FREE rope climbing clinics for CFSBK members on Saturday, November 23rd at 1pm and 2pm.  This event is limited to 8 participants per session and will review rope climbing 101.

To register, email David(at)CrossFitSouthBrooklyn.com, first come first serve.

Rope Climbing Demos with Annie Sakamoto
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NASA Releases First Ever Photograph of Saturn, Venus, Mars and Earth
The Innovation of Loneliness

Fitness:
Deadlift to Knee + Below the Knee Power Clean + Front Squat

Hold the catch position after the BTK Pr Clean, then finish the squat portion. Take that moment to reogranize your finish if necessary.

Performance:
Work up to a heavy single on the Below the Knee Power Clean

Front Squat

Fitness: 3×3 Across
Add 5lbs from last week

Performance: Work up to a heavy double

Post loads to comments.
CLN FSQ e 5/6
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NFT:
50 Kettlebell Swings + 2 laps around the block

Choose a heavy weight and try to perform this in 2-3 sets. Focus on a consistent and powerful swing.

Rob U + the fam during the NYC Marathon. Nice sticker usage!

Gym Etiquette

By Coach Noah

In the early days of Crossfit, long before Reebok, before Inov-8, heck, back when aspiring Firebreathers still weighed their half baloney sandwiches before consumption, Crossfitters were a prim and proper bunch.  Donning their finest finery, they silently performed their WODs, cleaned up their mess, quietly clapped for their peers, and then pedaled back home on their giant-front-wheeled bicycles to wax their mustachios.  Ah, the Golden Age of Crossfit.

I kid, I kid.  There never was such a time- Crossfit is inherently an inexact, sweaty, bloody science.  Every day we push ourselves to our limits, possibly redistribute prior meals into garbage receptacles, and generally use our time in the gym to blow off steam, aggressively pursue our own goals, and most importantly, have fun.

That being said, there is a place for some etiquette within the gym.  Rather than add a 9th class onto Foundations, where fledgling CrossNoobs learn how to balance books on their head while breaking down barbells, please bear with me for a mostly philosophical, no-nuts, no-bolts treatise on how to be a model citizen in our little exercise utopia.

Equipment and Environment

One of the biggest reasons people join Crossfit gyms is for all the wonderful toys available to punish ourselves with.  Bumper plates, rings, Prowlers- most of this equipment is rarely glimpsed in the Globo Gym world, often pushed over in a corner, collecting cobwebs.  At CFSBK, and gyms across the multiverse, owners pride themselves in keeping their equipment up to date, in working order, and constantly searching for the newest and best equipment money can buy.  

Notice I said “money.”  Crossfit equipment is freaking expensive!  With that in mind, please be a gentle custodian of the equipment you use at the gym.  Obviously, we would never bail an unloaded barbell, but our stewardship can continue further- not bailing weight unless absolutely necessary, not testing the precise tensile failure of bands, and so on.  Although our equipment can take quite a beating, it isn’t indestructible- treating it with loving care will allow it to last much longer, and free up that moolah for buying Shake Weights.

Also, please try and wipe down sweat, blood (!!!!), and any other detritus you expel during your athletic endeavors.  That’s nasty.

We normally put our equipment away after doing things to our bodies most people would deem cruel and unusual.  We’re tired, shaky, and thinking about the Bierkraft Paleo Special we are soon to devour (that’s a plug Ben, ahem, ahem.)  Please, please take a second to try and put things where they belong and make sure you return every implement you used.  Bumper plates haphazardly stacked like rims at a shady tire shop, dumbells thrown under the shelf with no care for David’s precisely charted pyramid stacking scheme, bands left hanging like lonely noodles- every time this happens a WOD Angel loses its wings.  This applies further to the larger environment of the gym- most of us spend a solid chunk of our week here.  Treat it like home, and keep it clean and tidy like its home, and it will feel like home.  Just to be clear, no, you cannot sleep under the kettlebells if you don’t pay your rent.

People

I’ve spent far too long talking about inanimate objects (although I believe that 2 Pood Kettlebells do possess the souls of demons.)  Let’s talk about the most important element at any Crossfit gym- people!  Our stalwart daily compatriots, our classmates have seen us through hard fought reps, scary bails, and triumphant PR’s.  We are a brother and sisterhood bound by the unbreakable smell of sweaty socks, and we must treat each other accordingly.   After you yell “TIME,” take a second, re-swallow your lunch, and then start your 2nd WOD- cheering others on.  You don’t have to quote epic poems of heroic struggle, read excerpts of Patton’s speeches, or attempt technical cheerleading formations.  Simple “yeahs!” “go’s!” and “Get it’s!” suffice.  If you have caused such irreparable harm to your central nervous system that you can no longer talk, just clap.  When you do a WOD, the whole gym is a team.  Cheer for your teammates, and don’t leave before every single person who started the WOD is done.  Unless you have really caused irreparable CNS damage- you might want to see a doctor about that.

Be mindful of people working out as you’re in the gym.  Don’t walk across the field of vision of someone chasing a 1RM clean or narrowly avoid someone squatting heavy while going to get a kettlebell.  This is distracting and frustrating for the lifter, and can be avoided by simply taking your time and being mindful.  The gym is a busy place, but try your best to not disrupt others as you go about getting your swell on.

Lastly, an important element of being a noble Crossfitter is to be honest about your work and effort.  Cutting corners, whether it be in partial ROM reps or shorting your rep counts, hurts your fellow gym members by distorting their data, but more importantly stunts your growth.  Remember, if you can’t remember if you’ve done 14 or 24 reps, assume its 14- you’ll only be 10 extra reps stronger at the end.  Treat each rep as an opportunity to show how good you are at the movement, perform them correctly before you perform them quickly, and don’t take a call of “missed rep” or a coach asking you to drop weight as a personal condemnation.  The members at CFSBK are better at this than almost any other gym I’ve ever seen, but it still bears repeating- be your own strictest judge, and hold yourself to the highest standard of personal virtuosity.  

In sum:

– Put your equipment away in its place after you’re done
– Cheer on fellow CrossFitters when you’re done with your own workout
– Don’t unnecessarily abuse the equipment
– Mind others space and field of vision, especially when they’re lifting heavy.
– Don’t short reps
– Practice Technique and consistency before technique
– Listen to your coaches, we’re working in your best interest.

Consider this etiquette lesson complete!  You can stop balancing the book on your head, and don’t worry about which fork goes on which side while you do your burpees.  Simply treat your equipment, facilities, and, most importantly each other, with care and kindness.  Huzzah!

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Top 10 Mistakes CrossFitters Make The Tabata Times

Little Zack drops in on Group Class

• Happy birthdays to Adele M and belated Bday to Mike W!

CSA Reminder

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Supple Leopards VS. The World: My Take On The “Knees Out” Debate DSStrength

Part A – Inversion Skill Work

4-5 Rounds NFT of:
2-4 Kick Ups to the wall or freestanding kick-ups
10 Log Roll to V-Ups

Part B – Inversion Strength Work

4-5 Rounds NFT of:

“Fitness”
1 Wall Walks – 15 second hold
8 DB Press
8 ea Renegade Row* (no push up)

“Performance”
30, 40, or 50 Handstand Push-Ups in as few sets as possible. Start each set with as many strict as possible and then move to kipping.

Post experience to comments.
Inversion e 4/6
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5 Rounds for max reps of:
:30. Burpees
:30 Rest
:30 Kipping Pull-Ups
:30 Rest
:30 Sit-ups
:30 Rest

Post total reps and Rx to comments.

Separated at birth? Lauren B and Dolce

Inside The Affiliate

As some of you might know or have heard, I’ve been working on a new blog called Inside the Affiliate (ITA), where I’ll be sharing what I’ve learned over the last six years running a CrossFit gym. In the spirit of CrossFit’s open source affiliate model, I’ll be discussing our class management principles, continuing education programs, and the lessons our coaches and I have learned since starting CFSBK. The ultimate goal of the blog is to promote strategies that help affiliates create professional, inclusive, and effective training experiences for their members. I’m hoping you’ll also be my readers, and help me spread the word by sharing the blog with anyone you know who is interested in CrossFit, especially your friends at other gyms.

Here are three articles for you to start with. Enjoy!
1. Starting Class with Introductions
2. Compensating Coaches Part 1
3. Continuing Education: Giving Coaches Tests

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A Call To Standards For Coaches, Owners and Athletes Outside The Gym

5 Rounds, each for reps of:
In 3 minutes, row 350 meters for time, then perform max reps:
Squat Clean Thruster 165/110*

Rest 3 minutes between rounds

Jerks are no-reps. Must be one motion out of the bottom of the squat. Go with a weight you can thruster, not clean and jerk.

Post total reps and Rx to comments.

Teresa B Overhead

Happy Birthday, Captain Osorio!

Dumbbell Thrusters

The Thruster is a common CrossFit exercise that requires you to squat below parallel with a load on your shoulders then thrust it overhead in one fluid movement. It’s commonly used as a potent conditioning tool and less commonly used as a strength developer. While more total weight can be moved with a barbell, mobility limitations can make it very uncomfortable for many people to rack the barbell on their shoulders.  If you have a really hard time keeping your elbows up as you descend and find the movement stressful on your wrists, Dumbbell Thrusters are probably going to be your best bet.  Dumbbells also require more shoulder stability and are excellent at developing muscle symmetry. 
A common issue with dumbbell thrusters is that as you fatigue your weaker side may begin to collapse inwards at the rack position or fail to lock out overhead. Often the dumbbell will begin to drop toward your chest during the ascent and then barely make it to lock out.  This is a clear indication that you’ve got underdeveloped external rotators in your shoulder.  To get through the workout, you’ll have to either slow down significantly or reduce the weight of your dumbbells.  Trying to gut through a collapsing rack support is ill advised as it could put excessive stress on the soft tissue in and around your shoulder. Below are a few different things you can do pre/post workout to help develop this weak link:

We recommend you do them 2-3 times per week for 3 sets of 8-20 reps. 
Joe Defranos Shoulder Health Circuit

What song/album are you currently obsessed with?
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Hand Position for the Double Under CrossFit