Fitness: 3×5 Across
Add 2-5lbs from last week’s exposure.

Performance: Attempt a New 1RM
Potential attempts: 90%x1, 95%x1, 100%x1, 100%+x1, ???x1
Rest 2 minutes between the first 2 attempts, 3-5 as needed for the rest. Cut out the 95% set if you’re feeling great.

Post loads to comments.
BSQ e6/6
___________________

3 Rounds for max reps of:
1:00 Double Unders
1:00 Box Jumps
1:00 Rest

Post points per movement and Rx to comments

Kim Z Gets Ready to 1RM

Classes are on as Normally Scheduled

Woo hoo! Come on down to the gym and get your squat on. Please leave your snow boots up by the front of the gym to avoid a bunch of snow being tracked into the main training floor.

There is No Active Recovery today
________________
The Kipping Handstand Push-Up
2012 CrossFit Games – Medball-Handstand Push-up: Women, Heat 3
Think snow is bad? At least it’s not RAINING SPIDERS

2013 CFSBK Open Team

Our numbers are growing and Team CFSBK now has 62 competitors registered for the 2013 CrossFit Open.  We’d like to welcome everyone aboard and thank them for representing the old skull and bones. This season will without a doubt be our most memorable to date. If you’re on the fence about joining, read the information below to see if it’s right for you. All are welcome to join. Post any additional questions to comments.

See the current team roster
If you’re signed up for the Open, please upload a picture of yourself so your teammates know who you are. Surely you’ve got one picture that can top the picture of Pukie.

What is the CrossFit Open?

The Open is the first phase of the competitive CrossFit season.  This is a worldwide competition in which one workout is posted every week for 5 weeks (March 6 to April 3) to find some of the fittest folks out there. The workouts are intentionally designed to be a little more inclusive than even the average CrossFit workout to maximise participation. That being said, you’ll need some basic competency in the most common exercises. To see what last year’s workouts looked like, click here. Folks will have an opportunity to complete the workout every Saturday as well as some Open Gym hours at the gym. At the end you’ll see how you rank against the gym, your region and the world. Last  year nearly 70,000 people from 73 countries participated in the Open, this year proves to be even bigger.

Sign up today!

Herschel understands the importance of Rest Days

Happy birthday to David T and Charlie!

Blizzard Advisory

Open Gym will take place as scheduled this evening!

Stay tuned to the blog for any other schedule changes this weekend.  Stay safe, everyone!

This weekend

There is No Teaser, Comp Class or Active Recovery while David attends an Olympic weightlifting seminar in Long Island City.

_____________________
You’re snowed in! Pick one movie, one board game and one more activity to pass the time..

Fitness: 3×5 Work Sets Across
Add 5lbs to last weeks Push Presses.

Performance: Work up to a heavy single on the Push Press
Take three attempts to establish a new 1RM

Post loads to comments.
PP e6/6
__________________

5 Unbroken Rounds of:
10 Kettlebell Swings
10 H2H KB Swings
10 Goblet Reverse Lunges
10 Kettlebell Swings

Rest as needed between sets and go heavy as possible

Post loads to comments.

Nancy about to lockout a press

Happy Birthday, KH!
Happy belated Birthday, Liese M!

Blizzard Schedule Update:

Since the snowfall is expected to start tomorrow morning and not get heavy until late afternoon on Friday expect AM and afternoon classes to be on. As of now we’re operating on a normal schedule but check the blog for any cancellations. If things get really bad and we need to cancel OG I’ll post something on the blog by 4:30pm on Friday.

Thanks

Fight Gone Bad Fundraiser Follw Up

Last fall, for our annual Fight Gone Bad event we picked the Brooklyn Community Foundation to be our charity, so that teams’ fundraising would have a local impact by supporting Brooklyn’s hardworking nonprofit community. After Hurricane Sandy, when the Brooklyn Community Foundation quickly organized the Brooklyn Recovery Fund, it was clear to us that the nearly $50,000 we raised through Fight Gone Bad should back the work local nonprofits were doing in storm-devastated Red Hook, Coney Island, and beyond.

To date, the Brooklyn Recovery Fund has distributed more than $650,000 in emergency relief grants to food pantries, local churches, and community-based organizations on the ground here in Brooklyn. But the Brooklyn Recovery Fund isn’t done yet. They’re now focusing on costly emerging longer-term needs, especially related to rebuilding homes and businesses – as well as investing in neighborhood coalitions that can create greater resiliency in their communities and be better prepared for the future.

See where the money you raised went and view a summary of the Brooklyn Recovery Fund’s activities here. And keep up your support for the Brooklyn Community Foundation by checking out their “Brooklyn Love” aparty on February 21st in Crown Heights! Details and tickets at BROOKLYN LOVE

______________________
Is CrossFit Saving Olympic Weightlifting? Manimals Guide

Fitness: 3×5 Work Sets Across
Add 5lbs from last week’s exposure.

Performance: Work up to a heavy single on the Front Squat
Work up to a new 1RM in 3 attempts or less. (5 warm up sets, 3 work sets)

Post loads to comments.
FSQ e5/6
____________________

Partner Workout

AMRAP 12 Minutes:
20 Calorie Row
20 Wall Ball Shots 20lb,10′ / 14lb,9′

Work in teams of 2 with one partner working at a time. Go hard on the Row and try to get your Wall Ball Shots unbroken each round.

Stella Z mid Sit-Up

• By popular demand, Janelle R’s famous Paleo-friendly tequila Jell-O shots recipe can be found on The Daily Paleo
• Happy Birthday, K-Mo!
  

CSA Pick Up Tonight

Another 900lbs of organic and humanely raised meat from Herondale Farm will be available for pick up this evening from 6-8pm. If you’ve got any issues picking up your share please contact Michele at mignyc (AT) gmail.com.

Massage at CFSBK

Inka has been part of the SBK community for nearly two years. As an athlete, bodyworker, and regular to crossfit workouts, she understands first hand repetitive movement patterns and the stress they can put on the body. This familiarity allowed her to learn a wide variety of treatment techniques to help prevent overuse injuries. She strongly believes that the mind and the body are connected and that regular exercise and bodywork is a key component to maintaining one’s health.  

Inka is offering sports massage geared towards breaking down adhesions, relieving trigger points, unadhering myofascial restrictions, and increasing range of motion. Techniques include Myofascial Release and Trigger Point Therapy. 

_______________________
The Old Show with Jon North

Janelle R overhead at Hail To The Queen!

Happy Birthday, Charlotte K!

• Big thanks to Bekka P who took some awesome pictures at the event this weekend which can be found here.
• There is no Active Recovery, Teaser Class or Comp Class this upcoming weekend as David will be at an Olympic Weightlfting Seminar in Long Island City

• Curious about Thai Massage? Check out this video by Elyse Sparkes with some techniques that will be used at the workshop on the 23rd.

• CFSBK’s CrossFit Open team is currently 46 strong!  Are you on the fence about signing up? Check out why these people have signed up.
• We’re kindly asking our members to try and avoid parking in the spot right in front of the gym. We’ve got a handful of coaches who drive to work and having that spot can be a huge lifesaver for us finding parking everyday. Thanks!!

DIY Cool Downs

We pack as much Strength and Conditioning into our Group Classes as possible.  A basic template for what a class looks like is something like this:

DROMS
Couplet or Triplet Warm-Up
Some Targeted Stretching
Barbell Strength Work
Conditioning or Assistance Work

or Like this

DROMS/Names
Soft Tissue Work (Foam Roll/Lax ball)
Barbell or Movement Review/Warm-Up
Longer Conditioning

What’s missing?  Well, it’s the oft overlooked cool down.  We’ve done a pretty good job of doing away with allowing people to remain sprawled out on the ground after workouts but something we need be better at is getting you guys doing DIY cool downs.  By finishing a hard effort (the workout) with a medium to long cool down, you flush out the metabolites in your blood stream with oxygen rich blood. What that means for you is quicker recovery time, less soreness and helps shift your central nervous system back into a normal state.

Here are some ideas to get you started:

5-10 minute Row at 20-22 s/m
You could just as easily row for a set distance like 500m, 750m or 1000m but using a time stamp ensures you’ll be on the erg for enough time to get your blood flowing and actually settle into your cool down. Focus on technique at minimal intensity.  You should be able to have a conversation with the person next to you about how awesome cooling down is.

2+ Easy Laps Around The Block
Roughly 2/3 of a mile, don’t be afraid of that third lap if you’re up for it.  Again, this should be very light and easy, the basic test is that you should be able to hold a conversation during it. You can also focus on a soft landing and upper body mechanics. My recommendation would be to also add in some upper body DROMs in at the end of this.

DROMS + Informed Freestyling then Foam Roll
Similar to the DROMS we do at the beginning of most classes.  When I do these on my own, I like to count our the reps in my head. Usually 10-15 reps each side makes for a thorough cool down. Remember that since this can be less vigorous than the other modalities you’ll have so spend enough time moving to get the benefit. Check a clock and intend on 10 minutes of cooling down. You can go through Greg A’s warm-up DROMS and then some light calisthenics like squats, sit-ups, jumping rope or dynamic mat based movement like downward dogs to hip mobs etc. Finish off with some foam rolling on the the primary muscle groups you just worked.

Remember, none of these are a second workout or should in any way be described as “hard”. You might mentally feel like they’re hard since you just want to peel your shirt off and walk home, but really they’re not and you’ll get back to “normal” much quicker this way.  Also- in terms of length, the above cool downs are all about 10 minutes, which isn’t set in stone.  If you ask coach Nick, he’ll tell you that the cool down should be twice as long as the workout, if you’ve got the time, go for it, otherwise do at least 10 minutes.

__________________
Adaptation Error: No Cool Down MobilityWOD