Fitness: High Hang Power Snatch + Below The Knee Power Snatch + OHS

Performance: Below The Knee Snatch
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Back Squat

Fitness: 3×5 Across
add 2.5-5lbs from last week’s weight.

Performance: 2×5, then 1 x max reps <10.
add 2.5-5lbs from last week’s weight.

Post loads to comments.
BSQ/Sn e4/6
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Fartlek Mile

Fartlek, which means “speed play” in Swedish combines aerobic low intensity work with more anerobic high intensity intervals.  Generally the intervals are based on feel and somewhat unstructured.  Play with this protocol for three laps around the block.

Anthony H ran the entire marathon with this expression on his face!

• Happy Birthday, Julian V!

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The Handstand Push Up: How Things Go Wrong and How to Put Them Right Breaking Muscle
Millions Raised by AIDS Walk Spent on Rent, Not HIV Services (by our own Matt K)

Jacque’s recent backpacking trip to the Wind Rivers in Wyoming

• There are only two slots left for Ken’s Gymnastics class starting this weekend. For more information check out the event page.
• Congratulations to Rickke M for winning the Herondale Farm Meat Raffle yesterday. Thanks to all who came out and talked to farmer Jerry. 
• Happy Birthday, Shane B!

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:

3 Rounds for time of:
400m Run
15 Kettlebell Swings, heavy
15 Burpees

Performance:

3 Rounds for time of:
400m Run
15 Overhead Squats, 95/65
15 Hang Power Cleans, 95/65

Post time and Rx to comments.

It’s late in the afternoon on a day in mid September. I’m at work when I get a call from my sister Amanda, from whom I never know what to expect. – “Chuckee, I’m going to be in Lima to judge a youth entrepreneur contest. Meet me there next week! We can go to Machu Picchu!”  Yeah, just like that, totally random and  so cool. As fate would have it, my vacation lined up perfectly with her gig and I had no real plans.  A week later, I’m in Mexico City, Lima, Cuzco and finally in the Andes visiting the lost Incan city, Machu Picchu.  While it wasn’t exactly on my bucket list, the historical relevance, breathtaking views, tough hiking and delicious food (Strawberry spiced alpaca/llama!) made this one of my favorite trips ever.  It would be so fun to tackle something as challenging as this outside of the box with SBKers! – Charmel R
See a few more pics in the SBK Flickr

Sign up today for Gymnstics with Ken

Join guest Gymnastics Coach Ken H. as he takes you through 6 weeks of gymnastics strength training. This 1.5 hour long class will incorporate different facets of body weight strength training and movement. Specifically, each class will be composed of 3 to 4 distinct areas, warm-up and active mobility, rings skill work (muscle ups, levers etc), body weight strength conditioning, balance (on hands and feet) and flexibility. Students will be asked to have a goal or intention to focus on for the next 4 weeks. Students can then focus on that goal outside of class.

Dates
Saturdays from 2:00pm – 3:30pm
11/9, 11/16, 11/23, 12/7, 12/14, and 12/21
*please note that class skips 11/30

Price:
$120 for 6 Weeks

Ken Haller’s Bio
Ken was a nationally competitive gymnast in Newton, MA and at the University of Michigan. After graduating, Ken coached for eight years at Capital Gymnastics in Northern Virginia where he coached regional and national champions. His students have gone on to be NCAA champions and members of Cirque du Soliel. In searching for an activity to replace gymnastics, Ken filled the void with rock climbing and yoga for the past ten years and recently found CrossFit to round out his training.

Register Here!

Have you ever been to any preserved sites of ancient civilzations?
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See The Sunset from Space The Atlantic
Homeostasis: The Basis Of Training Cathletics

Fitness: High Hang Power Clean + Below The Knee Power Clean + FSQ

Performance: High Hang Clean + Below The Knee Clean
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Front Squat

Fitness: 3×3

Performance: Heavy triple

Go heavier than the previous week. Only go as heavy as you can maintain a neutral spine and a solid rack.
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3 Rounds NFT of:
20 Kettlebell RDLs
20t Pistols or Reverse Lunges with the KB
15-30 Second L-Sit

Jen S, former Meat raffle winner!

Curious about the Meat CSA? Meet the Farmer TONIGHT!

Jerry Peele of Herondale Farm, our meat CSA partner, will be in the gym TONIGHT from 5:30-8:30 PM. He loves getting feedback from CSA folk, and will also be able to sign up new members on the spot. Come say hello when you pick up your share, and ask Jerry about the additional items available for special order (hint: it’s time to start making stock!)
His son, Jack, will also be offering tastings of Jacuterie, his brand new salami, made (of course!) from Jerry’s grass-fed meat. The salami will be offered as a separate CSA share. Get the whole story, including pricing, straight from Jack himself.
Finally, MEAT RAFFLE! Ten bucks will buy you a chance to win a 15-lb meat share – a $160 value! Twelve pounds of Herondale cuts + three Jacuterie salami. The drawing will be held at 8 PM.
See you then!
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The Art of Conversation: How to Avoid Conversational Narcissism

Jacinto and his fans after competing in Puerto Rico!
Jacinto placed 44th in a field of 70, all of his competitors were under 40 years old!

• Right now Chris P, Charmel R, Bob S and Jacinto B are all signed up in the 40+ Master competition at the Christmas Throwdown on December 7th. Is anyone else interested in competing, especially master CFSBKers? If so please sign up and we’ll organize transportation. Email David(at)CrossFitSouthBrooklyn.com if you want to compete.
• Coaches Fox, Jess and McD as well as Ellie M, Alan L, Mike F and Marian L have all signed up for the CrossFit Hoboken Winter Challenge on Saturday December 14th.  Competitor slots sold out almost immediately but there are still spectator tickets available if you’d like to support the team. Email christian(AT)CrossFitSouthBrooklyn.com if you pick one up and want to tag along.
• Don’t forget to Meet the Farmer tomorrow at CFSBK from 5:30-8:30pm.  Get info on the CSA, the farm, sign up to win a free share and taste some awesome salami!
• Emily S‘ dog Walter is in a facebook costume contest! If you like his “cavity” costume “like” the photo and help put him over the top!

What is one habit you’ve developed in the past 3-6 months? How did you cultivate it?
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Smarter Than You Think,’ by Clive Thompson NYT
CrossFit Curmudgeon Cares CrossFit
The Central Governor Theory CrossFit Invictus
Indie Media Camp, a Conference for Bloggers and Entrepreneurs in Gowanus BK Nov. 13