Fitness: 3×5 Across
Add 2.5-5lbs from your last exposure.
Linear e12/12

Performance: Work up to a 5RM
Intensity e5/6

Post loads to coments
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Spend 20 minutes working up to a heavy triple Turkish Get Up

Post loads and implement to comments.

Chris Fox Laftin Wates

This is the event I’m doing today. Just me lifting from SBK but thankfully J is coming along. USA POWERLIFTING NORTHEASTERN USA REGIONAL CHAMPIONSHIPS

My openers are:
355 Squat
235 Bench
475 Dead

Hoping to hit:
385 Squat
255 Bench
525 Dead

Wish me luck!

Why compete?

By Chris Fox

As a youth I was not very involved in competitive sports, so I can’t speak to that angle on why competition is a healthy aspect of training as an adult. Sure, I’ve played some pick up football, basketball, rugby, baseball, etc…but the consequences were only week to week, never having long lasting meaning to me. As an adult I have found new meaning in what training and testing mean to me. I’ve trained with intention and set performance goals for more than a decade and found Crossfit within the past 6 years. Crossfit was the first time that I had ever really tested my performance in a competition setting. The beauty of Crossfit, and the related fitness sports that go along with it like powerlifting, olympic lifting, strongman/women, adventure races, etc… is that while you are ‘competing’ with the people you’re sharing floor/track/trail/platform space with, you must also compare your performance to your own previous performances. Sometimes the goal may be to only finish an event. First time out? Just get through it with success. Other times it may be to best your previous years placement or possibly to achieve a top place in an event. In my case the goal is to get better as an athlete and to not slip backward as the competitive environment gets more and more, well, competitive.

I’ve no illusions of winning any powerlifting meets, olympic meets, the Crossfit Games, or even any of the local throwdown style events. Does that mean that my participation is silly? Hell NO! I get to hang with some cool folks, push my limits, and measure where I lay not only in comparison to my fellow athletes but also in relation to my previous self. As a (very) soon to be 40 year old male, society would have me believe that my best days are behind me. I respond with a resounding “NOT” and strive year after year to be a bit better that the me from the year before. I enjoy the process, the goal setting, and the satisfaction of knowing that I prepared for an event as best as I could. Or, in learning what I might do differently  the next go around.

We test ourselves day in, day out at CFSBK. There are metrics to be recorded for sure, and you should be tracking them regularly. I encourage you all however to step outside of your comfort zone once in awhile and and test your performance in those not so cozy places where the others are. You might find out that you hate it, but you might also find out that it inspires you to be better or at least have some outside of the box fun. At the very least you’ll have learned something about yourself.

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50 Ways To Achieve Greatness In Your Life
The 2013 CrossFit Open is announced!
CrossFit Games History 2007-2012

 
Homebrew To The Rescue

Fine drinkers! The victims of Sandy need you to guzzle loads of beer. It’s the charitable thing to do—at least, it will be on December 15.

Please join us when 10 of New York City’s finest homebrewers take over CrossFit South Brooklyn for a one-of-a-kind charity event to support organizations doing real, on-the-ground work for victims of Sandy. (That does not mean you, Red Cross.)

In addition to unlimited samples of some of the city’s best homebrewed beer, you’ll be treated to meats, cheeses and other tasty, top-secret snacks. There will be a raffle with killer prizes from Sycamore Bar & Flowershop, Four & Twenty Blackbirds, Brooklyn Homebrew and CrossFit South Brooklyn just to name a few!

You can get tipsy, stuff your gut and help New Yorkers who need it most? It’s a win-win for everyone. Today, let your liver do the heavy lifting.

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Olympian Fails To Break World Record In Beer Mile USAToday
An Alternate Hypothesis for the Problems with Shoes Matt Metzgar
Why We Love Weightlifting
Klokov Snatches 205kgs

Fitness: 3×5 Across
Add 2.5-5 lbs to last exposure

Performance: Try and establish a new 5RM today

Post loads to comments.
Press e6/6
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As Many Rounds As Possible In 5 Minutes Of:
10 Push Press 115/75
10 Burpees

Scale the Push Press weight such that it’s more or less balanced with the burpees.

Post rounds completed and Rx to comments.

CFSBK Family Portrait: Greg and Erica Nofi and their baby strongman, Reid. (holding a 100lb Dumbbell)

Hoboken Winter Challenge Sound Off

Are you doing the CrossFit Hoboken Winter Challenge?? Please email David(at)CrossFitSouthBrooklyn so we can get a headcount on everyone who’s going and organize transportation. 

Sandy Relief with lululemon athletica Brooklyn

The lululemon athletica stores in NYC have come together to create a volunteer event over the next few weekends to assist with Hurricane Sandy Relief in various areas of the city. We are partnering with volunteer organizations and foundations out in hard-hit areas to provide our support. All are welcome — we have a bus that seats 55 people heading out every Saturday and Sunday for the next few weeks and would love to get our friends and community out there with us.

We have a lot of space on the bus, so the more the merrier!

Philadelphia Winter Warmer Challenge

Philadelphia Winter Warmer
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550lb PAUSED Front Squat
Check out CrossFit South Brooklyn’s review on CrossFit Drop In

Fitness: 3×5 Across
Add 2.5-5 lbs to last exposure.

Performance: 2×5 Across Followed by a rep out capped at 10
Fight to get at least 5 on your rep out, if not more.

Post loads to comments.
LBBSQ Wednesday e 6/6
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5 Rounds, Each for time of:
Row 250m

Rest about 2:1 between attempts. All out efforts on each.

Post each interval to comments.
compare to 2.5.12

CFSBK Athlete of the Month

David Turnbull

        If it seems like this is long overdue, it’s because it is. The guy has been over on the platforms pushing and pulling iron with the Strength cyclers for so long that I hadn’t really realized how long he’d been an SBKer. I was very pleased to sit down with David and find out more about him. So pleased, in fact, that I lost my interview notes on purpose and asked him to meet with me a second time. Ok, so that statement is only partly true. SBK, I give you the man known (by David at least) as D-Turn.

Fox – So tell me, again. How and when did you wind up at Crossfit South Brooklyn?

DT – Well I guess that it’s coming up on about three years now, I believe I was in the first Foundations class in the new space at Degraw street in February 2010. It was David and Laurel who coached it. I’d read an article in the New York Times on the Paleo lifestyle and was intrigued. I already was eating kind of that way and believed it made sense and remember thinking that I should also learn how to train my body in a more sensical manner. Crossfit seemed to make evolutionary sense. So an internet search led me to David, and the gym was right nearby. After a few email exchanges with him I signed up for Foundations.

Fox – What had you been doing before Crossfit, fitness-wise, and why did you stay with us?

DT – I’d done Shotokan Karate for a long time and attained a brown belt, but sustained a back injury that made me re-think what I was doing there and why I was getting bruised up on a regular basis. The back injury probably wasn’t from Karate alone. I was travelling a lot for work and had pretty poor posture, but it gave me pause. After that I became a gym regular for a long time. I imagine I was kind of like a farm animal in there, moving from station to station without any feeling about it and no real reason or purpose. Nothing bad was happening but nothing good was happening either. I eventually hit rock bottom when I did Bikram Yoga for a year. It was my year in the fitness wilderness. Not that yoga can’t be great, but it was not good for me as my only fitness routine. I lost any strength I’d had and needed something new. I knew when I signed up for Foundations that I would begin training this way. What I found was technically sound instruction, and a community of generally solid people. That’s worth staying.

Fox – You did classes for a year and then landed in Strength with Coach Jeremy. How’s that process been?

DT – It’s been really amazing. Barbell training makes sense to me. It’s the right tool to use and I have the right coach to teach it. I really enjoy the process, that it’s difficult, and that I get to learn new aspects of the lifts all the time. I did my first cycle in September of 2011 and I remember having struggled with 95 pounds on a back squat not too long before that. My most recent CFTotal I hit a 380 lb squat, a 150 lb press (PR is 165), and a 420 lb deadlift for a 955 lb total.  My goal for 2013 is a 1000 lb total. I think that there is virtue in being strong and physically prepared. Obviously I have a strength bias in my physical preparedness but I am happy with the thought that I could protect a loved one by virtue of being strong. I remember a  sensei said to me that if someone tried to pick a fight with you take three steps to end it. One, you try to talk your way out of it. Two, you run away. Three, if the person runs after you, you annihilate them because if they’re crazy enough to still keep coming they need to be dealt with. Another part of my goal for 2013 is to incorporate prowler and erg work in my training to develop my conditioning so I don’t have to go from ‘talk’ to ‘annihilate’.

Fox – Virtue in strength. I like that. Tell me a bit about you outside the gym.

DT – I work for the Nielsen Company as a research consultant. Basically I help companies connect data to their needs. I’ve been with them for 9+ years now and find value in my work. In my personal time outside the gym and work, I enjoy traveling with my wife Tracy. We recently visited Ireland which was an amazing trip. Among the highlights was visiting the monument Newgrange and also seeing the imagery throughout the country. Berlin, where I lived for a period in the early 90’s, is next on the list. I want to show Tracy my Berlin. Aside from that I also practice Tibetan buddhist meditation. I work with a group called Nalandabodhi here in New York.

Fox – I haven’t noticed you squatting in orange and red robes. How did you come to meditation and Tibetan buddhism in particular?

DT -After 9/11, I like many, was looking for something. I’m not a native New Yorker, I’m from Oregon, but I felt that event in a profound way. It seemed like there was this great spiritual panic where we all looked for something to turn to. I had read Zen in college and found myself having conversations about it once again and eventually found the writings of Choygum Trungpa.  Our group is mostly a bunch of regular folks in practicing together, hence, no robes.

Fox – Alright D-Turn, last question. What should we look for in a future AOM?

DT – I’ve thought about this. I think we should appreciate people who care about themselves and the community at large. Someone who cares about bettering themselves in multiple ways and also does what they can to help others is worth the honor of AOM.

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Shotokan: The Art Of War

Ellie JM Stylin’ and Profilin’, Wooo!!

CFSBK Movie Club

And this month’s CFSBK Movie Club selection is…”Hitchcock“, by a nose.

From Andrew:
Scheduling might be a little tricky because of the holidays but we are tentatively looking at the evening of Saturday, December 15th.  Location is TBD for now – the movie is currently in limited release at just a couple of theaters but it will hopefully roll out wider in the next few weeks.  If you have a theater and/or bar that you want to suggest, feel free to shoot me an email at andrew.migdail(AT)gmail.com

Goodie Goods

Goodie Goods is a healthy meals delivery service operated by Jesa Henneberry, a natural foods chef, specializing in Paleo Diet Meal Programs.