Fitness: Hang Power Snatch 1RM
Pressing out is a no rep. Catch lower as needed.

Performance: 1RM Hang Snatch
_______________________

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 e5/6
_______________________

NFT:
50 DB Bench Press
50 DB Curls
50 Knees to Elbows or 100 AbMat Sit Ups

Chris A Muscle Ups

Calling all potential CrossFit coaches!  

Brooklyn CrossFit : South Williamsburg and Brooklyn CrossFit : Columbia Street are looking for coaches, assistant coaches and interns.  If you have ever thought that you might like to try your hand at becoming a CrossFit coach; now is your chance!  Both boxes have part time slots available and are willing to provide on the job training and instruction as needed.  Please send an email to crossfitsouthwilliamsburg(AT)gmail.com for more information and to set up an interview.

Yours in Health and Fitness,

70 River St. Brooklyn, NY 11211
brooklyncrossfitsouthwilliamsburg.com

_________________________
Man Who Drinks 5 Diet Cokes Per Day Hoping Doctors Working On Cure For Whatever He’s Getting

Becky and I are excited to introduce Graham Bradley Kellogg. Graham was born on 11/11/2013 at 3:23 am. He weighed 6lb 15oz and 18.9 inches

 

In the Zone? Cavemanning it?

by Chris Fox

    There was a time not too long ago when every CrossFitter was told on crossfit.com and at our Level 1 seminars that the most efficient way to get your nutrition in order was to follow the Zone Diet. We understood that our health and fitness were dependant on a solid nutritional approach. And so we Zoned, and it was good. Weighing and measuring made sense since it was quantifiable and repeatable, and lord knows that CrossFitters love to measure stuff! What’s your Fran time, brah!? Weighing and measuring our meals led us to fitter bodies. Excess fat was shed, lean muscle gained, and shirts would quickly come off during the WOD even in the dead of February. We were shredded and sexy beasts! If we felt like we were getting too lean or if we started to drag in energy we would up the fat blocks or up the total blocks to meet the needs of our larger, more muscular, super charged selves. It was the quantities that mattered above all else. A 12oz can of Bud, 18 peanuts, and 3 ounces of beef jerky was a healthy balanced meal! Zoning made sense and worked well…until it didn’t. We became neurotic about food. Counting raisins, macadamia nuts, and canned tuna made us crazy. We became lazy about food prep and wanted a new approach. The Paleo Diet provided it. Sure, we had to ditch our morning breakfast sandwich and forgo the beans and rice with our roasted chicken, but we could relax about how much we were eating. We were told that an “unweighed, unmeasured, Paleo gig” was all we really needed to follow. It was easy and mindless. So, we relaxed. And we ate. We convinced ourselves that bacon was an everyday kind of health food, that we could eat as much meat and vegetable and coconut milk as we wanted, and that since we gave up those devilish grains all would be ok. It became strictly about food quality over food quantity. And it was good…until it wasn’t. It was hard to eat out with friends. We obsessed over procuring local, grass-fed, artisanal, grain-free, gluten-free, dairy-free, everything. We couldn’t enjoy a cupcake or a beer without feeling guilty so when we did we would binge the whole day, or weekend, or week, or month.  How do we deal with that?  We binge and purge in a sense and “go paleo” for brief periods of time to “get back on track”. We devour the paleo special (all 2 pounds of it) post lifting session since we earned it, or add in extra “conditioning” workouts to combat fat gain. We convince ourselves that wine and tequila are Paleo enough since they aren’t made from grains…Grok would surely drink a Nor-Cal Margarita! Red wine and 85% dark chocolate have anti-oxidants! Pass them over! Mostly what we did is eat more than we needed to. Too many calories, whether from pastured chickens or bagels, is still too many calories. A net surplus of calories will over time cause weight gain, there’s no way around that. Some of us begin to drop weight too rapidly since we can’t get enough carbs (sweet potato again?) in to fuel us properly. Sure some of us have found a happy place with eating and exercising that brings success. Bravo! But for a lot of us we constantly ask the question “What the hell should I be eating !?” Next week we’ll take a look at what’s good from both of these approaches and consider a few ways to find out what works for best for us as individuals.

Hint: If you won’t do it, it won’t work.
___________________________
When You Train and What It Might Mean About You and Your Exercise Breaking Muscle
Rich Froning and Sam Briggs at ESPN
Words of Wisdom for CrossFit Rowers CrossFit One World

Fitness: Work up to a heavy triple

Performance: Work up to a heavy triple

Post loads to comments.
__________________

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
_____________________
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
______________________

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!

____________________
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

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