AmsterSnatch! 70kgs

The CrossFit South Brooklyn Calaveras

Come see the CFSBK Softball team try and continue their winning streak (streak of 1-0) tonight at 6:15pm at the Red Hook Ball Feilds. All are welcome to come spectate, cheer on and join in for post game tacos/beers if there is interest.

SAVE THE DATE: CSA FARM VISIT, June 30

Herondale Farm, our partners in the meat, poultry and egg CSA programs, will be hosting us for a full day of fun, workouts, farm tours, and of course a delicious picnic on their farm in Ancramdale, New York. Transportation and other details are still in the works, but save the date now.

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Behind The Scenes of the CrossFit Games Open Pt 1 (Featuring CFSBK!) CrossFit
Finding a New Community: Marion Jones-Thompson

Fitness: 3×5 Across
Perform your first 3×5 of Pressing for the cycle. Start conservative and plan for 10-5lb jumps at most.

Performance: 5/3/1 (5 week)
65%x5
75%x5
85%x5+

Post loads to comments.
Bench Press e1/6
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Power Clean

Perform 2 Reps on the minute for 10 minutes.
Today’s reps should be heavy but crisp. Make sure every bar is racked correctly before fully recovering.

Post loads to comments.
Power Clean e1/6

Adam S: My art teacher is fitter than yours

DOUBLES OR NOTHING CLINIC

Since 2005, Tim Haft and Shana Brady have traveled across the country teaching rope jumping to thousands of athletes, educators, and fitness professionals. Last year they began offering double unders clinics at boxes throughout the Northeast and so far the response has been terrific.

The 2-hour Doubles or Nothing clinic focuses on mastering double unders as well as singles through an easy to follow step-by-step progression. The goal is to help each athlete perform double unders consistently, efficiently, and with minimal effort. Included in the workshop fee is a customized Punk Rope speed rope.

DATE/TIME
Saturday July 20th
2:15pm-4:15pm

COST
$45 per person

Register Here!
Registration is capped at 20 participants.

TESTIMONIALS
Everyone’s skills with the rope improved and they all came away with
some new information, drills, and skills to work on. Tim and Shana
were awesome instructors—knowledgeable, friendly, and so patient! The
members all enjoyed the clinic. Now other members are asking for Tim &
Shana to come back.
—Tim Gagne, Bay State CrossFit

I really benefited from the drills in the Doubles or Nothing clinic.
Punk Rope’s ethos of working within one’s comfort zone to build
confidence with double unders is something I can carry into other
disciplines within CrossFit. Every CrossFitter would benefit from this
seminar, whether they’re looking to achieve their first double or
rattle off 50 in a row. Watching Shana effortlessly breeze through a
minute of doubles alongside some accomplished CrossFit athletes
muscling their way through the same was a revelation.
—Rick, CrossFit Dumbo
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Jump Rope Girl, Worlds Best Jump Roper
CrossFit Double Under Challenge in Central Park
Molly Mets Does 10 Minutes of unbroken Double Unders

Fitness: 3×5 Across
Perform your first 3×5 Squat for the cycle. Do the math and see where you’ll end up at the end of the cycle based on the jumps you make. If you’re brand spaking new you might tolerate a 10lb jump for the first few exposures then shift to 5lb jumps. Leave room to grow you little strength flower.

Performance: 5/3/1 (5 week)
65%x5
75%x5
85%x5+

Post loads to comments.
Squat e1/6
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10-9-8-7-6-5-4-3-2-1 reps for time of:
Body Weight Deadlift
Push-Up

Post time and Rx to comments.

A Pious Partner Persistantly Peruses her Peer’s Performance

• Reebok was more flexible with their time and now ALL classes today are on as normally scheduled!!!

Programming Review

Have you been keeping tabs on our programming plan for the next 6 weeks? If not read or re-read the following posts before coming in. Remember, we expect you to take your training seriously and be on board with what’s going on with programming.

1. Upcoming CrossFit Group Class Lifting Schedule
2. Standardized Warm-Ups
3. Wendler 5/3/1 and CrossFit

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Former CFSBKer Gillian Mounsey doing FULL range of motion HSPUs
The 33 Most Beautiful Abandoned Places on Earth

WOD well done, Annie and Lindsey!

• Are you missing any of your stuff? Check out these most recent Lost and Found shots to see if that missing baking pan or two headed horse hoodie you’ve been looking for are actually at the gym!
• This Wednesday the 24th there will be no 430pm and 530pm Group classes as Reebok will be in house shooting for their Fall 2013 CrossFit apparel campaign in the gym. All other classes, including the noon are on as normally scheduled.  UPDATE: All classes will be on as normally scheduled on Wednesday.  The photo shoot will not interfere with classes.

Crossfit South Brooklyn Calaveras

Next game is Friday 4/26 at 6:15pm at the RedHook Ball fields.  Spectators are welcome!

Masters Competition at Reebok

Reebok is proud to announce the Nor’easter Masters Competition, presented by Reebok and TJ’s Gym. This event will be held at Reebok CrossFit ONE in Canton, MA on June 29^th and 30^th.

TJ’s Gym has executed several successful masters’ events in Northern California (the birthplace of CrossFit) and are excited to be the hosting their first east coast competition.  If any CFSBK Masters athletes are interested, please email David(AT)CrossFitSouthBrooklyn.com and I’ll begin to organize a team.

The Nor’easter Masters is for athletes ages 40 and up.  Age groups for each gender will be 40-44, 45-49, 50-54, 55-59, and 60+. 

Registration opens Monday, April 22^nd at 12 noon EST and will be capped at 200 athletes.  For more information on the event or to register please visit link below:

Nor’easter Masters Event Info.

Over 40 but not ready to compete? Under 40 and want to volunteer or judge?  Volunteers and Judges are needed – the link above will soon have a place for judge and volunteer registration, so please keep a lookout for that!
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Anja Jordalen Norway clean and jerk 105 kg
Julia Rohde and Maria De La Puente 2008

Fitness: 3×5 Across
Perform your first 3×5 of Pressing for the cycle. This lift is the most sensitive to weight increases of all the barbell lifts we do. Start conservative and plan for 5lb jumps at most.

Performance: 5/3/1 (5 week)
65%x5
75%x5
85%x5+

Post loads to comments.
Press e1/6
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5 Rounds For Time of:
7 Dumbbell Thrusters 45/25
7 Kipping Pull-Ups or Jumping C2B Pull-Ups

Post time and Rx to comments.

Leslie B with getting ready to jerk

Reebok at CFSBK This Wednesday

This Wednesday the 24th there will be no 430pm and 530pm Group classes as Reebok will be in house shooting for their Fall 2013 CrossFit apparel campaign in the gym. All other classes, including the noon are on as normally scheduled.

Wendler 5/3/1 and Group Classes

The new cycle is starting today so here’s a preview. Our intermediate and advanced athletes will be following a Wendler 5/3/1 for the 4 lifts we’ll be doing over the next 6 weeks. The lifting schedule is as follows:

• Monday – Press. Fitness 3×5 LP, Performance 5/3/1
• Wednesday – Low Bar Back Squat. Fitness 3×5 LP, Performance 5/3/1 or Recovery Day 
• Thursday – Bench Press. Fitness 3×5 LP, Performance 5/3/1 + Power Clean Fitness and Performance EMOTM work 
• Saturday – Low Bar Back Squat. Fitness 3×5 LP, Performance 5/3/1 or Recovery Day 
• Sunday – Deadlift. Fitness 1×5 LP, Performance 5/3/1

The 5/3/1 is a strength program developed by Jim Wendler that uses sub-maximal loads (a “Wendler max” is 90% of a 1RM) to keep the lifter fresh and allow for recovery from week to week. Each week there are 3  ascending ‘work’ sets and the loads on the bar go up each week as well. The first week each set is 5 reps, the second it’s 3, and the third week it’s a set of 5, followed by a set of 3, followed by a set of 1.

Here are the percentages for the work sets

Week 1
5×65%, 5×75%, 5×85%

Week 2
3×70%, 3×80%, 3×90%

Week 3
5×75%, 3×85%, 1×95%

For example, in Week 1, if you had a true 1RM press of 125lbs, you would be working off 90% of that which is 113lbs. So after your warm-up sets, you work sets would be: 73×5, 85×5, 96×5+

Week 4 is usually a de-load week but we’ll be running back to back cycles and holding off the de-load until after week 6. So, week 4 you will be starting over using week 1 percentages and basing them off a slightly higher number. Remember, the starting percentages are based off 90% of a 1RM, not a true 1RM.

Today the start of the cycle…get stoked!
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How to Build Pure Strength, An interview with Jim Wendler T-Nation