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

Performance: 2×5 Across Followed by a rep out capped at 10
Certainly should get 5+ but may not make 10.

Post loads to comments.
LBBSQ Wednesday e 5/6
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As Many Rounds As Possible In 7 minutes of:
7 Burpees
14 Lunges (alternate legs)
21 Double Unders

Post rounds and Rx to comments.

Christian R Deadlifts 495×5 from dead starts. FTW!

Holiday Schedule

We hope everyone at CFSBK is gearing up to see friends and family for Thanksgiving. Below is our schedule for this week.  There will be a special Thanksgiving day WOD at 9am which will probably go over the hour a little. Come in and work up a caveman’s appetite before the big meal. Maybe you’ll eat the entire Turkey this year? Also note that there are no AM classes on Friday.

Wednesday 11/21: Normal schedule
Thursday 11/22 (Thanksgiving): Special 9am CrossFit Group Class only
Friday 11/23: No 6am, 7am, 8am Group Classes. 12pm onwards is normal schedule.

Congratulations

• Congratulations to “The Professor”, Samir Chopra on the release of his new book, “Brave New Pitch: The Evolution of Modern Cricket”
• Ellie JM Ran a 6:42 Mile and did 109 Double Unders unbroken!
• Coach Melo Cleaned 160lbs and Front Squatted 205lbs
• Coach Josh Cleaned 295lbs and did “30 Muscle Ups For Time” in 7:07
• Jayme L got 14 rounds and 2 Pull-ups as Rx’d in “Cindy”
• Coach Lady Fox Front Squatted 202.5lbs
• Dan L finished “Cindy” with 22 rounds plus 5 pull-ups and 5 push-ups
• DH3 ate 18 Tacos in 24 hours
• Stella Z got 12 Double Unders unbroken
• Zuben got a 150lb hang power clean

How do we know about all this awesomeness?! They wrote it on the boards!!! The next time you do something awesome put it on the accomplishments board. Your successes, however large or small build the whole gym up.
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7 Ways To Make Yourself More Coachable CrossFit Invictus
CrossFit Costa Mesa Split Jerks. Max M works up to 400lbs

CFSBKers Around The World!

Todd and Crystal in the Philippines at CrossFit MNL
“Just hangin’ around with the small 7AM crew. (Crystal wanted me to note that she is NOT standing on the box, it was merely a jumping off point!)”

Courtney H in Nicaragua
“My handstand isn´t as good as Melo´s or Marcos´s or many other folks, but this is on top of Cerro Negro in Leon, which we hiked (an hour) and then boarded down. Thank god for squats, because otherwise I wouldn´t have made it to the top. :)”

Krishnan V at Bryce Canyon
“Here’s a Photo of me hiking at Bryce Canyon, not too long afer hiking through a river at Angel’s Landing hike in Zion National Park. So awesome!”

Potential Evening Schedule Change

We’re considering modifying our evening class schedule in order to provide more group classes for our members to choose from. This will add an additional 4 classes per week as well distributing the same PM population into 5 classes as opposed to our current 4.  Please let us know what you think, especially if you currently attend 5pm or 8pm classes.

4:30-5:30pm
5:30-6:30pm
6:30-7:30pm
7:30-8:30pm
8:30-9:30pm

Skills Class: The Kipping Pull-Up

David will be running a Kipping Pull-up workshop on Sunday, December 1st at 1:30pm

Kipping pull-up require a significant amount of integrity in the shoulder girdle and as such this class requires a buy in of  1+ Strict Pull-Up (women) or 3 Strict Pull-Ups (men).  The class will be a $15 drop-in and space is limited to 8 participants.  Email David(AT)crossfitsouthbrooklyn.com to sign up, make sure to mention your max number of dead hang pull-up and issues you’ve had learning/perfecting the kip so he can better prepare to get you swinging smoothly.
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22 Year Old Totals 2,166lbs Unequipped
The Danger Of Being A Woman 70’s Big
Cold Showers Really Are Good For You PositiveMed
16 Facts You Didn’t Know About Sleep

Performance: Take 15 minutes to work up to a heavy single.
Finish with a few singles at 85%

Fitness: Spend 15 Minutes working up to a heavy load on the complex of: 1 Clean Deadlift + 1 Hang Power Clean
If you’ve been well organized on the deads and feeling pretty good on the hang cleans then use today to practice from the deck. Only go as heavy as you can move well.

Post loads to comments.
PC e5/6
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5 Rounds NFT of:
8 Weighted Sit-Ups
8ea DB Unilateral Press (heavy), or 8 Handstand Push-Ups
12 Russian KB Swings, (heavy)

Coach David Power Cleans 225 for this week’s exposure

Don’t forget to check out CFSBK on the Flickrs, The facebook machine and on instagram @crossfitsouthbrooklyn

Holiday Schedule

We hope everyone at CFSBK is gearing up to see friends and family for Thanksgiving. Below is our schedule for this week.  There will be a special Thanksgiving day WOD at 9am which will probably go over the hour a little. Come in and work up a caveman’s appetite before the big meal. Maybe you’ll eat the entire Turkey this year? Also note that there are no AM classes on Friday.

Wednesday 11/21: Normal schedule
Thursday 11/22 (Thanksgiving): Special 9am CrossFit Group Class only
Friday 11/23: No 6am, 7am, 8am Group Classes. 12pm onwards is normal schedule.

CrossFit Spacial Memory Game:

Without looking at any pictures, answer as many of the following questions as you can. Write down your answers on paper before posting to comments so you don’t get influenced by other people’s responses.

1. How many stacks of bumpers are there against the back wall?
2. What color are the 12lb medicine balls?
3. How many ergs (rowing machines) do we have?
4. How many barbells fit in the upright holders?
5. How many rings hang from the ceiling?
6. What are on the shelves in each changing room.
7. Of the 6 leader boards up on the wall, which one is “Murph” on?
8. What do the jump ropes hang from?
9. There are 3 dumbbell weights that are all steel, which ones are they?
10. How many Black 20″ Jump Boxes do we have?

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A Picture Worth 500 Comments CrossFit
So You Want To Open A CrossFit Affiliate? CrossFit Rainer

As Many Rounds As Possible In 20 Minutes Of:
5 Kipping Pull-Ups
10 Push-Ups
15 Squats

Post rounds and Rx to comments.
compare to 5.6.12

Thanks to all who came out to CFSBK’s Double Feature Movie Night Last Night!

Next Book Club Book

The Perks of Being a Wallflower by Stephen Chbosky!

High school freshman Charlie has a reputation for being a freak. He is socially awkward, cries easily, and his only friend just killed himself. Things turn around for Charlie when he meets seniors Sam and Patrick, who take him under their wing. They introduce him to their diverse, free-thinking, and sometimes wild group of friends. It is through these kids that Charlie is able to learn about friendship, love, and feeling safe, until a repressed secret from his past begins to emerge, threatening to destroy everything.

Let’s plan to meet on December 16 @5pm at Pacific Standard for our last book of 2012!

To get on the Book Club email list, please contact Peggy, pjeanlouis1 AT gmail.com

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The Importance Of What We Do Starting Strength
Mike Zoda, 21 Years Old, 156lbs Snatches 205 CrossFit
How To Pick Up A Girl At The Gym

Performance: Work up to a heavy 5
Try to add 2-5lbs from last week.

Fitness: 3×5 Across
Try to add 2-5lbs from your last exposure.

Post loads to comments.
LBBSQ Saturday e5/6
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For Time:
Row 650m
Rest 1 minute
100 Double Unders or 50 Attempts or 300 Singles
Rest 1 minute
Run 1 Lap around the block (530m)

The Jump Rope Portion of this workout should take about 2:00. Scale accordingly.

Post time to comments.

Front Squats and Chew Toys

Holiday Schedule

We hope everyone at CFSBK is gearing up to see friends and family for Thanksgiving. Below is our schedule for next week.  There will be a special Thanksgiving day WOD at 9am which will probably go over the hour a little. Come in and work up a caveman’s appetite before the big meal. Maybe you’ll eat the entire Turkey this year? Also note that there are no AM classes on Friday.

Wednesday 11/21: Normal schedule
Thursday 11/22 (Thanksgiving): Special 9am CrossFit Group Class only
Friday 11/23: No 6am, 7am, 8am Group Classes. 12pm onwards is normal schedule.

Member Question About “Rhabdo”

We recently recieved this question from one of our members and we thought it was blog-worthy.

Question:
Hi Jess,

response:
I can assure you that all of our coaches are aware of the dangers of Rhabdo not only for our newer members but to all of our clients.  The article that you linked to states:

“The real danger is to new athletes, like those who flock to the thousands of CrossFit facilities looking for a great workout. While the workouts can be performed by beginners, their immature muscles can’t tell the difference between training to failure and simply getting a good workout. In fact, most beginners don’t know when “too much is too much” and don’t understand the unique demand of an exercise session.”

That is one of the reasons why we have different levels of programming and distinguish between Fitness vs. Performance.  Additionally, we always provide scaling options particularly during high volume work (and especially for pushups and pullups the most common Rhabdo instigators).  While our coaches do our best to encourage appropriate scaling options, often even giving individuals specific recommendations, we also have to rely on our members to choose the most appropriate option for them.  However, if we see someone choose inappropriately, we are not afraid to stop someone mid-workout to correct form and/or reduce the volume/load.

The article also goes on to mention that:

This is unfortunately true.  CrossFit-land is a diverse place out there with varying degrees of qualified coaches. Like most things in life, you’ll have to do your research and find a place where you feel you’ve found a professional and inclusive training staff. We take pride in trying to be one of those.  While all of our trainers have completed a CF Level 1 Certification, we have also attended numerous seminars, courses and certifications to improve our knowledge base. (Feel free to check out our bios for more specifics.) Additionally, we have ongoing in-house continuing education sessions (including tests!) that keep all of our coaches on point. 

I hope that I’ve eased some of the fears you may have had.  Please also make sure you listen to your body.  This is often the most common mistake a beginner can make.  We are not a no pain, no gain type of gym.  If something feels off, it probably is.  Now having said that, and considering you have a history of slight kidney disease, please feel free to approach any of us if you have any more specific questions about your condition and/or how a workout may affect you.
 
Thanks for taking the time to be proactive about your health and fitness.  See you in the gym soon.

Thanks,
Jess

A note from David:
We’ve trained thousands of people and logged countless coaching hours over the last 5 years.  In that time there has only been one slight case of rhabdo which required medical attention. This was after a bout that included a very hot day, multiple workouts and alcohol consumption the night before. Kind of a perfect storm which led to some discolored pee and a trip to the doc. The athlete informed us and we went to Methodist as a precautionary measure. There was no pain or severe side effects other than discolored urine and soreness. Luckily for everyone he was fine and cleared to leave by the time the doctor looked at him. A much less severe example of too high a training dosage is folks getting so sore that they have a hard time extending their elbows for several days coupled with significant swelling of the arms.  This is still very uncommon but happens every now and again, usually when someone does too many strict pull-ups. (Notice how strict pull-ups are always 1/2-1/4 volume of kipping) This is relieved with some rest from training (3 days to a week), lots of water, good food and some restorative movement.  The reason strict pull-ups demand less volume relative to kipping pull-ups is because of the increased eccentric (lowering) phase of the movement. More time spent in the lowering phase causes more muscle tissue to break down (not necessarily a bad thing) which is ONE reason that the two have different applications and programming guidelines.

If you’ve got any questions don’t hesitate to ask a coach and we’ll do our best to provide you with the best answers and feedback we can.

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Rhabdomyolysis Revisited By Dr. Will Wright CrossFit Journal
From the FAQ: “What is your buisness model?” CrossFit