C.R.A.S.H.-B Competition Today!

The SBK Indoor Rowing Team (SBKIRT), 17 strong, is competing at the CRASH-B World Indoor Rowing Competition at Boston University’s Agganis Arena today. This concludes 20 weeks – TWENTY!! – of training. Their program mimicked what it’s like to train for the Olympic team. As the SBKIRT members can attest, it wasn’t as glamorous as it sounds – there were many weeks of boring, low-intensity rowing and high-volume weightlifting, followed by several more weeks of high-intensity workouts with names like “Tabata Tabata Tabata,” “Trough,” and “Hell” (AKA “A Very Dark Place”). And two 6000m tests and one 2000m test thrown in for good measure. The goals for the group were 1) improve rowing technique, 2) improve stamina, 3) learn how to race, and 4) improve mental toughness. The whole group has achieved all these goals in spades.

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The 2012 C.R.A.S.H-B Sprints 
Rich Froning’s 300lb Snatch CrossFit

21-15-9 Reps For Time of:
Deadlift 225/155
Handstand Push-Up

WOD Demo

Post time and Rx to comments.
compare to 12.14.11 and 8.8.11


7 properly locked bikes on the Bike Rack

If you ride your bike to the gym, please make sure you’re locking up your bike correctly. Drape the front wheel over the top cross beam and lock your tire and frame to the rack, like this:

Please don’t lock your bike parallel to the rail so that no one else can lock their bikes up. Bad Karma! Also- the rack is locked to the gym and in the OFF chance you happen to forget your lock, the front desk can provide you with a temporary U-Lock.

CRASH B This weekend

Our intrepid ERGonauts head to Boston today for the CRASH B Sprints this weekend.  It’s no secret that these guys and gals have been spending a lot of time on the rowing machines lately getting ready for this event under the guidance of Coach Nick. We wish them the best of luck as they put their training to the test!

The World Indoor Rowing Championships contesting a 2,000m race. Although C.R.A.S.H.-B. as an organization maintains an untraditional irreverence to all things that are not fun, nonetheless this ergometer has become serious business, threatening to replace fun with pain, unless you can equate the two.

Team CrossFit South Brooklyn
Marco Addezio, Julie Barnard, Joe Blankush, Alex Cox, Gina Gatto, Dan Halioua, Jason Horowitz, Ryan Joyce, Colette Komm, Marian Lai, Melissa Lloyd, Monte MacDiarmid, Peter Mattis, Katie Mears, Cloyde Mills, Adele Myers, Stephanie Paddock, Christian Reiss, Dan Reshef, Charmel Rogers, Jen Stopka, Ben Whitney
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Hydration Aja Barto
Ido Portal on Paleo Diet, CrossFit, Gymnastics, Motivation, Movement & More RawBrahs

Parker Pulls Heavy

News and Notes

• There are still spots left for the partner Thai Massage workshop on 2/23
• Don’t forget to RSVP for the 2nd Paleo Potluck and LFPB awards ceremony. Everyone is welcome to come!

Why Are We Discouraging Failing?

     You may have noticed that we’ve been strongly discouraging people from failing on their lifts this cycle.  The rational behind this is two fold.  Firstly, when you fail, it means you’ve tested your absolute limit. You’ve gone to the horizon of your capacity and fallen over the edge. In the context of Testing new rep maxes, this is okay and a necessary part of strength training.  However every day is not a test and we don’t want you to max out to failure with any regularity. Our day in, day out workouts should be considered Training and an opportunity to go a little bit heavier than your previous efforts without reaching your absolute limits.  Training to failure too often can be taxing on the central nervous system and actually slow down your progress. If you focus on going “a little heavier than last time” you keep pushing the ceiling of your potential a little big higher instead of busting right through it and having no where to go but back down.
     The second major reason we want to make failing a rarity is for the psychological stress and negative expectations it can put on you.  If you’ve trained yourself to think, “okay when things get hard I’ve got an easy escape route in bailing” you learn to give up more often and associate missed reps as a regular part of your routine.  They don’t become significant, they don’t become a wake up call on where you’re at.. they just become the norm.  This can subtly undermine a lot of your self expectations and the mindset you bring into your lifts. 
     All that being said, we don’t want you to avoid lifting heavy and training hard. Once your technique is in order, you’re expected to grind through lifts.  Maximal Effort Method training is a staple of our programming and one of the best ways to get strong. It should feel difficult, it should feel heavy and you should expect to fight for it. Just like in real life, you don’t start fights you don’t think you can win, especially on a regular basis, all that does is screw with your confidence and send you limping home.  A skilled athlete doesn’t need to miss reps to know where their potential for the day is.  They have an innate sense of what they’re capable of and when to call it quits.  Any missed lifts moving forward should be considered learning experiences on your physical capacity, psychological outlook, technique and always put into the context of the intended training stimulus for that day.

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Travel Inside A Black Hole vsauce
Getting High On Snake Venom Vice (NSFW)

In 7 Minutes:
Row 1000/850m
Then in the remaining time perform as many rounds as possible of:
10 Burpees
15 Kettlebell Swings

Male weights: 24k, 20k, 16k
Female weights: 16k, 12k, 8k

Range of motion standard for the Kettlebell swing is such that the entire bell should clear your head with your knees and hips at full extension. Burpees are chest to deck followed by a jump with full hip extension.

If you can’t complete this today, perform this workout as soon as possible. Ask a coach if you’re able to substitute one of the following week’s WODS for this if you need to, or  come to Open Gym on Friday or Sunday.

Post Row time and rounds/reps completed to comments.
compare to 12.31.12
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Reverse Tabata L-Sit x10 Rounds

The Price Is Right, CrossFit Edition!

We’ve taken 9 random items from the gym for you to size up. Post to comments how much you think each item costs. Person who is closest without going over wins.

A pair of “home made” parrallettes
A 20lb Dynamax Medicine Ball
A 10lb Dynamax Medicine Ball
A Pair of 45lb Blue Rogue Competition Bumpers
A Pair of 45lb Kraiberg Economy Bumpers
A 45lb “Burgener and Rippetoe” Barbell
A standard Rogue Bench
An Abmat
A Pair of Rogue Competition straps and wooden rings

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CrossFit Greenpoint Does The Harlem Shake
A Logical Argument Against The Tracey Anderson Method
Sam Dancer Does a 405×22 Back Squat

21-15-9 Rep rounds for time of:
Thrusters, 95/65
Kipping Pull-Ups

Scale the workout appropriately and work on your discomfort tolerance today.

Post time and Rx to comments.
compare to 1.30.13 and 12.2.12

Nate O on Heavy Carries

Some recent PR’s This Cycle:

We’ve finished the primary training and lifting portion of this cycle. Here are some recent PRs that made it to the CFSBK leaderboards and Accomplishments boards. Did you also PR this cycle? If so let is know in the comments. Also, let us know what you thought of the last 6 weeks of training.

Olympic/Quick Lifts:
305lb Jerk: Coach Josh
315lb Clean: Coach Josh
235lb Snatch: Jake L
286lb Clean and Jerk: Jake L
247lb Clean and Jerk: Matt K
123lb Clean and Jerk: Billy K
225lb Push Press: DH3
100lb Push Press: Stella Z
100lb Push Press: Kristen H

Power Lifts:
622lb Deadlift: Nick F
500lb Back Squat: Nick F
375lb Front Squat: Nick F
1,362lb PLT: Dave B
1,201lb PLT: Avi S
455lb Back Squat: Avi S
1,205lb CFT: Christian R
550lb Deadlift: Christian R
220lb Press: Christian R
185lb Back Squat: Steph P
275lb Deadlift: Serene
230lb Deadlift: Steph P
230lb Deadlift: Bethany E
245lb Deadlift: Jen S
225lb Back Squat: Charlotte K
255lb Back Squat: Matt C
200lb Back Squat: Stella Z
285lb Deadlift: Yoshi S

Rowing
7:28 2K Row: Katie M
7:57.2 2K Row: Jen S
6:30.2 2K Row: Christian R
6:3X 2K Row: Monty

Benchmarks:
6:32 Annie: Steph P
7:24 Annie: Samir C
8:33 Annie: Nate P
16R+5,2 Cindy: Coach Melo
14R+5,6 Cindy: Teresa
8:43 Diane: Coach Jess
34 Unbroken Doubles: Yoshi
24 Unbroken Doubles: Jen S
50 Unbroken Doubles: Whitney H
41 Unbroken Doubles: Lauren B

Tacos:
9 Tacos: Courtney H
8 Tacos: Jen S

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Lumo Back provides real time feedback on your posture.
Lets Play 52 Pick-Up, Paleo Style Robb Wolf
I’m Not Trying To Be That Diesel Elizabeth Akinwale
The Art of Imperfect TED
Olympic Fixture Since 708 B.C. (Wrestling) Will Be Dropped NYT