Take 12 Minutes To work up to a heavy weight on the following complex:
Deadlift with pause at “Hip” position
Hip Power Clean
Front Squat
Split Jerk

Try to go heavier than last week
C&J e2/6
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15 Minutes NFRs
Reverse Lunges 60%x8e
8/5 Strict Pull-Ups
:30 second L-Sit

You can either add load or break up reps on the pull-up depending on your capacity.

Yesterday we posted a photo of Julie Foucher from this years Open putting up one of the best scores in the world. The video above shows her in 2009 early in her CrossFit journey. Amazing development!

Submit your Open Scores Today!

In order for your workout to count please login and submit your score by 8pm today. Your score includes your total reps, tie break time and the name of your judge. If you didn’t take your section of the score card home, we’ve got them at the gym. You can either stop by or call the front desk at 347-83-CFSBK between 9am and 2pm today to get your details. Any issues should be directed asap to David(at)CrossFitSouthBrooklyn.com. This video has more details about submitting your scores.

Scheduling and Programming Update

17 minute AMRAP of:
40 Burpees 
30 Snatch, 75 / 45 lbs 
30 Burpees
30 Snatch, 135 / 75 lbs 
20 Burpees
30 Snatch, 165 / 100 lbs 
10 burpees
Max rep Snatch, 210 / 120 lbs

We will also offer a third scaling option for non-registered athletes of 35/55/75/95 lbs on the Snatch.
To see the complete workout description and information on the tie break rule. Please check out the Games site here.

See the world wide leader board here

DIY Movement Prep

Please show up a bit earlier than your class and perform some DIY movement prep to get yourself ready. We suggest the following:

Warm-Up: Row 3:00-4:00 at an easy pace, try to get a little sweat going
Foam Roll: Your Lats, T-Spine and inner thighs. You can use a LAX on your upper back too if you’d like.
Hip Mobility: Ground based hip mobility (like this, starting at 1:45) 2:00 Each
Shoulder Mobility: Do this classic overhead stretch 2:00 each side
Ankle Smash: Do an ankle smash using a Kettlebell handle. (Kind of like this, starting at 2:25)

Julie Foucher working towards 195 Reps

News and Notes 

• There is No Active Recovery Today
• Good luck to the the SBKers taking on this workout at CrossFit Queens today as part of the invitational Open series. 
• As you know, next week we’re hosting CrossFit HQ as they broadcast the live announcement and first competition for Workout 13.2. Because they need to be in the gym setting up the space, conducting interviews etc, the gym will be closed for Tuesday evening classes as well as all of Wednesday. This is a huge event for the CrossFit community and will be watched world wide on Wednesday night starting at 8:00pm EST.

Snatch Camp Today

Happy snatching to everyone registered for The Starting Strength Snatch Camp today with coaches Josh and Shelly. Please arrive by 2:30 to settle in and get yourself ready for the day. Proper weightlifting shoes,  Tall socks or Pants, and Tape are highly recommended.

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Jumping The Weight With Coach Burgener CrossFit

Joel W Squats 405lb at 167lbs Body Weight, in a sweet, sweet V-neck.

Coach Noah is putting on his sold out Kipping Pull-up Workshops this Sunday at 1:15 and 2:30, he may run another one the following Sunday at 2:30. If you’re interested, email Noah(AT)CrossFitSouthBrooklyn.com

New Strength Cycles Live!

We are offering four 8 week Strength programs that will involve the following:
* Small group training designed to increase your competency with the lifts.
* Consistent and repeated exposure to the powerlifts along a linear progression of weight
* Short and intense complementary conditioning workouts.
* Group discussions on lifting topics including: planning warm-ups, the mental aspect of lifting, and elements of the adaptive response to strength training.
*New PRs.

A Cycle–Novice Cycle 
March 18 – May 12 (8 slots)
Monday, Wednesday at 7pm, Friday at 6pm
Register Here!

B cycle–Intermediate Cycle
March 19 – May 12 (8 slots)
Tuesday, Thursday at 7pm, Sunday at 10am
Register Here!

C cycle–Morning Novice Cycle
March 18 – May 8 (8 slots)
Monday and Wednesday 6:30am
Register Here!

Cont Ed
March 18 – May 8 (4 slots)
Monday and Wednesday at 6pm
Register Here!

Olympic Lifting Camps This Weekend and Next

Spend 2 hours refining your oly lifting technique with Coaches Josh Wells and Shelly Hancock this week and next with our upcoming oly camps. Whether you are just starting out with strength training, struggling with the basics of the lift, or looking to polish your technique and understanding of these movements, you will come away with valuable insights and experience to benefit your training. Attendance will be capped at ten to allow for individualized instruction. There will be lots of barbell work as well as some theory and programming discussions. Sign up today!

• 03/09/13 Olympic Lifting Snatch Camp
• 03/16/13 Olympic Lifting Clean and Jerk Camp

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Ancient Chompers Were Healthier Than Ours NPR
Meet the Man Who Squats 905 Raw 70s Big
Lindsey Smith Back Squats 300lbs

Fitness: 3×5
Perform your second exposure to Front Squats. Bar speed should remain quick and your positions should be perfect.

Performance: 70%x2x8
Perform 2 reps every minute, on the minute for 8 minutes

Post loads to comments.
FSQ e2/6
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For Time:
50 Dumbbell Clusters

Reps must be completed at a work to rest ratio of :45/:15. So, do as many reps as possible for 45 seconds then rest for 15. Repeat until all 50 reps are completed. Total DB load Rx is 45% of body weight.

Post time and load to comments.

Todd C about to PR his Squat

• Congratulations to Peter H and Anne on the birth of their first child! Henry Fox Hoppman, 8lbs. 9.6oz or 3.9 kilos. 21.5″ long

Open WOD 13.1 Announced!

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75/45 pound Snatch, 30 reps
30 Burpees
135/75 pound Snatch, 30 reps
20 Burpees
165/100 pound Snatch, 30 reps
10 burpees
210/120 pound Snatch, as many reps as possible

What were your first impressions and what will your strategy be?

Tiebreak Method:

In this workout, we are using a special tiebreak method. At the end of each round of 30 Snatches, time should be marked. Specifically, as soon as the 30th Snatch at 75 pounds for men is complete, time should be marked. As soon as the 30th Snatch at 135 pounds is complete, time should be marked. The same at the 30th rep at 165 pounds, if you get there. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the time of the last completed sets of Snatches, whichever that may be.

For example, a male athlete finishes all the reps up to and including 10 Snatches at 165 pounds, for a total of 160 reps. This is his score. He also finished the 30th Snatch at 75 pounds in 3:52, and the 30th Snatch at 135 pounds in 13:10. In this case he will enter 13:10 as his time in the tiebreak field since this was the time of completion of his final set of Snatches. This athlete would be ranked above someone who got 160 reps and a tiebreak time of 14:00, but below someone with 160 reps and a tiebreak time of 12:00.

Next week CFSBK will be hosting Camille Leblanc-Bazinet and Annie Thorisdottir for workout 13.2! Get Stoked!

Complimentary Range of Motion Testing Next Sunday

FUN FACT:  The Psoas muscle was the first muscle to develop in utero.  It is why it is so intimately connected with our fight-or-flight reactions, and linked to the state of our stress and nerves.  Want to know if your Psoas is limiting the mobility in your hip??  Inka will be doing complementary ROM (range of motion) testing and MLT (muscle length testing) for the hip flexor joint/ muscles.  She will take you through AROM (active range of motion) and then PROM (passive range of motion) and will help you figure out if you are within normal range of motion for these muscles.  How does this help your workout?  Knowing where you fall short can help you figure out where you need to roll out and stretch more and give you that extra edge during your workout.  It can also help to prevent injury by addressing the imbalances in your body.  She will also be working on your psoas muscle which is a muscle that is hard to get to by yourself and is often neglected. 

The psoas can also be a factor in low back pain since it attaches your vertebrae to your inner thigh.  There are a number of reasons why it causes low back pain but a big one is from sitting down for a prolonged amount of time.  Your Psoas starts to think this contracted state is a normal resting position and your tissues want to move into that resting position, leaving you tight and contracted

Resident Massage Therapist, Inka Hodes will be offering this on Sunday 3/17 during the morning classes 9am-2pm (usually takes approx 1/2 hour).  Email her directly to make an appt.  inka@inkahodes.com  

Thank you!
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A Rainbow of Root Vegetables NYT
From the people that brought you Food Inc: A Place At The Table
Two Steaks a Day

Fitness: 3×8 Sets Across
This is your second exposure to Bench Pressing this cycle. The reps are going to be a little higher to build in some additional volume into the program. Get Yoked, Bro.

Performance: Heavy 8
Work up to a heavy set of 8. Try to beat last week’s numbers by 5-10lbs. Next week we’ll be hitting a heavy 5. No Failing.

Post loads to comments.
BP e2/6 compare to 2.27.13
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3 Attempts at:
Row 500m

Rest as needed between attempts. Go hard but try and stay as consistent as possible across each round.

Post each time to comments.

Recent Gymprovements

We recently ordered 3 new benches from Rogue. This will allow us to have a total of 12 Benching stations happening simultaneously.

New Mobility Tools
We got two 5″ and 7″ Orbs and a couple Grid Shorty Rollers

Misc Equipment
We also purchased some more 12 and 16 kilogram Kettlebells, a new 30lb Slam Ball. There are also disinfectant wipes in the wall mounted dispenser by the foam rollers.

Oh yeah, and the Front Desk..
Defintely what we’re most proud of is offering a staffed Front desk with Melo, Lisa and Whitney evenings and weekends.  Having a front desk makes it easier for members to ask questions, purchase memberships or items from the store, deal with leads, answer the phone, sign members in, upkeep the front end of the gym and generally be awesome. We love fron desk!

Jenna J’s Recommendation

From yesterday’s comments:

“Just wanted to give a special rest day shout out to both Inka and Dr. Fiddler. I have been having chronic shoulder pain for months, and after only a few sessions with each of them (working on some of the same things, some different things) I honestly feel like an entirely new person. If anyone is on the fence about going in to see them, just get off that fence. It will absolutely be worth your while. And the convenient location can’t be beat.” Jenna J

Chiropractic and ART Body Work
Got some issues with your tissues?  Sore shoulder? Funky Hip? Come see Dr. Jason Fidler on Saturday and Friday nights at CFSBK to get an assesment and some body work done on yourself.  To learn more about these services and Dr. Fidler’s background, click here

Massage with Inka
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.  Learn more…

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Don’t Forget that the CrossFit Open officially starts today. The first workout will be announced at 8pm live on the CrossFit Games site! Over 100 Thousand people have signed up for the Open. Are you ready?