Fitness: 3×5 across
Perform your last work sets for this cycle.

Calculate how much more volume you’ve added to your work sets.
Start by taking your first exposure weight and multiplying it by its sets and reps then doing the same to today’s and comparing. If you miss reps today, make sure to account for them in the caclulation.

example:
week 1: 75x5x3 = 1,125 lbs of work
week 6: 90x5x3 = 1,350 lbs of work
Total increase: 225lbs

Performance: 5/3/1 “1 week“
75%x5, 85%x3, 95%x1+

Post loads to comments.
e6/6
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Tabata Mash Up:

Alternate the following exercises for :20 of work followed by :10 of rest for 8 total intervals.
Dumbbell Split Snatch
Double Unders

Post total reps and Rx to comments.

CFSBK at The Games!
Rickke Manzala, Mike Mishik and Pierre Davidoff were all in California this weekend taking in the events live. Check out some of Pierre’s shots from Clean and Jerk Ladder.

• Congratulations to all our Strength Cyclers who participated in yesterday’s CrossFit Total! Tons of PRs were put up yesterday by both novices and veterans alike. Please post results and experience to comments.
• Happy Birthday, Lyssa H!

CrossFit Games Recap

The 2013 Reebok CrossFit Games are finally over! After a very intense four days of competition the results are in and we’ve got some new (and repeat) champs.  What did you think of this year’s programming and athlete performances?

Women
1. Samantha Briggs
2. Lindsey Valenzuela
3. Valerie Voboril

Men
1. Rich Froning
2. Jason Khalipa
3. Ben Smith

Teams:
1. Hacks Pack Ute
2. CrossFit New England
3. CrossFit Adrenaline

Spirit of the Games
Kristen Clever

Events:
The Pool
Row 1 & Row 2
Burden Run
Zig Zag Sprint
Legless
Naughty Nancy
Clean and Jerk Ladder
2007
Sprint Chipper
The Cinco 1 & 2

To see full descriptions of each workout, click here.

Fitness: 1×5 across
Pick things up and put them down.

Performance: 5/3/1 “3 week“
70%x3, 80%x3, 90%x3+

Post loads to comments.
e5/6
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For Time:
20 Front Squats, 155/103
30 Box Jumps 24″/20″
40 Kettlebell Swings 53lb/35lb
50 Wall Ball Shots 20lb, 10′ / 14lb, 9′
*15 minute cap

Post time and Rx to comments.

Amanda Goodman wins the Clean and Jerk Ladder for the women with a 245lb Clean and Jerk. Goodman is 5′ and 139lbs

Today is the final day of the 2013 CrossFit Games! Who are your picks to win?

CrossFit Total Today!

 Beau M
Yale M
Erica N
Thibault C
David T
Matthew D
Les K
Jonathon S
Mel L
Uzef G
Clare D
Lisa F

CFSBK Rowing Workshop

Coach Nick is teaching a two-hour rowing clinic on Saturday, 8/3, at 2:00. Do you want to improve your effectiveness on the erg? Do you dread rowing workouts? Or maybe you love them and want to row more on the side? The clinic will include the following:

If you’re interested, please shoot Nick an email at nick [at] crossfitsouthbrooklyn [dot] com. There’s a cap on the number if participants, so sign up now! This workshop is $25.

Fitness: 3×5 Across

Performance: 5/3/1 3 week
70%x3, 80%x3, 90%x3+

or 70%x3x3

Post loads to comments.
e10/12
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As Many Rounds As Possible in 7 minutes of:
7 Dumbbell Hang Power Cleans
7 Burpees

Post rounds and Rx to comments.

Jason Khalipa takes first in the Burden Run with 28:58

See more at The CrossFit Games website.

Kettlebell Kitchen at CFSBK Today!

Want to make eating healthy Paleo meals easier? We are excited to announce our new partnership with Kettlebell Kitchen– your go to for Paleo & Zone meals! Food for CrossFitters by CrossFitters, Kettlebell Kitchen is an easy & convenient way to get top notch nutrition delivered right to the box. We’ve tasted the food ourselves, and we think it’s great!

Today from 8:45am onwards they’ll be in house to let you taste the food and learn about how the program works.  Check them out before or after your class today!
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They will be delivering food every Monday & Wednesday, the order cutoffs are:

-Wednesday evening by midnight for Monday delivery
-Saturday evening by midnight for Wednesday delivery

The complete menu, along with ingredient lists and nutrition facts can be found here: MENU
Ordering instructions and FAQs can be found here: FAQs
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I Believe I Can Fly

Sam Briggs wins Row Events 1 and 2 with a 2000m time of 7:17 and 1/2 Marathon time of 1:27:47.9

So Close To a Pull-Up..

Are you “So Close” to a pull-up? Do you feel like it’s within reach but has still eluded you despite your most sincere efforts? Below are three things I think will help folks who are close to pulling body weight get over the bar.

Start with Chin-Ups
Chin-ups are easier than pull-ups and you’re more likely to get your first chin-up sooner than your first pull-up so it’s a pretty good place to start. In my experience once a couple chins have been developed the pull-up magically shows up a lot faster. That being said, both versions are totally legit and huge milestones for anyone who didn’t have them before.  Chins are also easier for people to organize well. The upper arm is already rotated into a more stable position and the last few inches over the bar usually involve less neck craning and wiggling. Once you can do about 3-5 chin-ups you’ll be a Lot closer (if not already there) to the pull-up. When performing chin-ups, keep your hands just inside shoulder width and imagine pulling the bar down to your chest, not pulling yourself up to it. That cue usually helps people fire the upper back and pull the elbows posteriorly during the ascent, both good things.

Keep The Reps Low
If you’re struggling to get your first pull-up, your muscles experience the effort as a near maximal exertion.  You’re going for something that you’ll only be able to do 1 rep of (right now), so when we train to develop our first pull-up a lot of our reps should look and feel pretty similar.  Several doubles or singles with just enough resistance to clear the bar is better than high volume sets of 5 or 10 with much more assistance. If you were a 1 rep max obsessed lifter, you wouldn’t spend all your time doing sets of 5 and 10, you’d perform submax singles, doubles and triples more often to get your body ready for the effort.  Here are two examples of productive training sessions:

7 sets of 1 rep with ample rest
5 sets of 2-3 reps with ample rest

“Ample Rest” could be anywhere from a minute to three minutes depending on how much you require to get another successful rep. Because this is going to be a strain, make sure to warm-up with some ring rows and more heavily assisted pull-ups. 2-3 sets of 5 reps should be sufficient.

When you’re scaling workouts, use the lowest volume option possible. 20 Kipping pull-ups as Rxd on the workout might be 5 chin-ups for you. That component of the workout won’t have anywhere near the same conditioning effect but depending on your goals that might be okay.

That being said, a little volume isn’t a bad thing. Just remember that if you want to get a pull-up you’ve got to train in a way that feels similar to your goal.

Resistance Matters
While the big jump-stretch bands can be a valuble tool in this process, they shouldn’t the only or even the majority of assistance you use. In my opinion, having a good spotter is ideal. Someone who knows how to give you just enough help to make you finish the rep without any jerky movement, uneven assistance or too much pushing. You’ve got good hands on you if you never get “stuck” anywhere in the rep but still work really hard at the most difficult positions (the very top and the first few inches at the bottom). The range of motion should be smooth and you should be able maintain good organization throughout. Another option is using a band just below what you can do on your own and having a partner gently push you through the finish. Depending on the size, height and strength of everyone involved, sometimes this is a more practical solution and can lead to better spotting. If you’re working with someone who is not a coach or giving you too much/too little/weird help, tell them what you feel and work together to make it better. One major problem with bands alone is that at the top of a rep you’re getting the least help since the band tension decreases as you ascend.  If you’re flying solo, choose a band that helps you get all the way over the bar, not just enough so that when you reach your chin can barely make it over the bar. That’s a no rep.

Hopefully these three tips can help you find some success with getting your first pull-up. Make your goal to not only do it, but do it well. If you train smart in the beginning and pay attention to your neck and shoulder positions you’ll develop a solid foundation to build off of. If you make your emphasis simply getting any sliver of your chin over the bar, things will be a lot slower and less awesome for you.  To see exactly what I’m talking about, watch this MobilityWOD: Stop The Pull-Up Chicken Necking People

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There are as of yet three unannounced events for this year’s Games. Write a Games-worthy WOD that you think could work for this year’s programming. And/Or predict what the obstacles in the zig zag sprint will be.
To see the full list of announced events, click here.

Fitness: Hang Power Snatch + Overhead Squat

Performance: Hang Power Snatch + Snatch Balance
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Press

Fitness: 3×5 Across
This is probably getting tougher at this point. Consider smaller jumps (1-3lbs) and dynamic starts if you’re running into a wall.

Performance: Wendler 5 Week
70%x3, 80%x3, 90%x3+

Post loads to comments
e5/6
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Choose one task to cash out with:
Run 1 Mile
Row 2K
Row 1/2 Marathon

Jordan Troyan Takes 1st Place in the Pool event with a time of: 10:06

• Happy Birthday Carissa C and Katie H!

Claim Your Stuff

The Lost and Found runneth over! Check out these pictures to see if you’ve left behind any clothing, baseballs or bras lately.  All unclaimed items will be donated to C.H.I.P.S. early next week.

Water Bottles
Bras, Locks and that Damn San Francisco Hat again
Fancy Shoes, Jump Ropes and Hoodies
More of your stuff volume 1
More of your stuff volume 2
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Archived Footage of Wednesday Night CrossFit Games Announcement