Spend 15 minutes working on your Kettlebell Swing Technique and Efficiency

then,

5 Rounds Not For Time of:
10 Kettlebell Swings, heavy
10 Burpees
10 Ring Rows, as difficult as possible

It’s not for time, but don’t sandbag it.

Post experience to comments.

Radhika V gets Unladylike

CFSBK Movie Club Meeting Today

The CFSBK Movie Club will be seeing the 3:10 PM showing of “Hitchcock” at the Cobble Hill Cinemas today. CHC also happens to be in the vicinity of any number of bars for folks who want to stick around for a post-movie hangout and discussion afterwards.  We’ve chosen an earlier than usual time since many will also be heading to Home Brew to The Rescue Afterwards.

Home Brew To The Rescue Tonight

Tonight 10 of New York City’s finest homebrewers will 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.
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.

This Holiday Season Give Women in India a Chance at an Education. And LYAO.

Women’s Education Project and Happy Cavity Productions bring you a
special benefit performance of the hit one-woman comedy Unladylike:
The Pitfalls of Propriety.

Some women just don’t have the heart, mind or body to be a lady.
Presenting one woman’s struggle to achieve propriety from adolescence
to about now.
Written and performed by Radhika Vaz, directed and developed by Brock Savage.

When and Where!
December 20 Thursday at 8pm.
The Producers Club.
358 West 44th Street (b/w 8 and 9 Ave). NY.

Tickets!
This show has sold out in New York, LA, Mumbai, Delhi and Bangalore so
book now! Purchase Here

$20 per ticket. All proceeds benefit Women’s Education Project so they
may continue to develop resource centers for young women from the
poorest families in India to succeed in higher education.

People are talking about this show!
“…the Indian Wanda Sykes…” The Huffington Post.
“Vaz looks like an angel but is a rebel in disguise.” Time Out Mumbai.
“Radhika’s feminist agenda is a hoot.” Femina.
For more information on Radhika Vaz

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Strenth Is A Choice Elite FTS

Coaches McDowell and Josh Perform a Kettlebell Swing, Pull-Up Couplet

Shoulder Dysfunction, Where to start?

A lot of shoulder dysfunction has its roots in poor posture.  If you walk around all day with your shoulders internally rotated and your head pushed forward, chances are that your thoracic spine and scapula have lost optimal function.  The problem with this is that when you go lift a weight overhead, do a push-up or try to snatch, certain joint positions won’t be available to your body so other areas will have to compensate to finish the job.  Watch this short video to see a very basic overview of how some of your bones are supposed to move when your arms go overhead.  You can see that the scapula, clavicle and humerus all share responsibility to finish the job.  The video doesn’t account for the contributions of the Thoracic and Cervical spine, but just know they play an important role too. If the imbalances in the system arent addressed inflammation and pain may become present. Over time long term injury and dysfunction may eventually result.  So what to do about it?  Start with these simple MWODs below and see if you can’t begin to break up some of your gnarly restrictions. Watch each one and give them a shot pre-workout.  See if you can’t get into better positions or “cool off” some existing inflammation.

Shoulder: What to Fix First
Pain Ball: Calling All Shoulders
Darth Shoulder
Death By Desk
The Neck of a Desk Warrior Poet

If something feels a little off but not necessarily injured or painful, your best bet is to start doing some soft tissue work around the area to see if you can’t create some relief for yourself. Additionally, make sure every exercise you do using that area of your body is performed with perfect execution and a controlled tempo. I’ve seen many folks “lay off” an area without really seeing much improvement while others train smart through and around the issue and experience a quick return to normalcy. Often by using the tissue modestly and correctly, the increased blood flow stimulates a recovery process that promotes tissue healing. Again, your emphasis becomes controlled movement, not performance or intensity. If a particular movement seems to aggravate any tissue, let a coach know and we’ll modify it for you. Train smart, move well and listen to your body.
Chronic or painful symptoms should always be treated by a trained professional.

Finally, if you’re spending the majority of your waking life in poor positions, you need to address these postural issues and find effective strategies to improve them.  (STOP! What is your posture like Right Now?)

Help Lara Find a Place to Live!

CFSBKer extraordinare and all around awesome lady Lara is looking for a place to live in the hood. Here are some deets on her and what she’s looking for. Help a sister out!

I am a straight-talking firecracker with emotional strength and intelligence.  I care about integrity.  I am down to earth. I love friendly, sharing, awesome folks who like to keep common spaces clean and tidy and have a passion for life.   I love to laugh.  I like to cook and share.  I love crossfit.  I am an actor/producer and also a JetBlue flight attendant.  I work long days and on my days off I am auditioning and working on other projects.

If this jives with what your living situation, please email me at larasilva99(AT)gmail.com so we can start a conversation!

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Watching People Lift Heavy Things CFSBK’s Own Samir Chopra
Is Sitting The New Smoking? Discovery
Sitting Is Killing You

Box Squats are a great opportunity to work on your organization at the bottom of your your squat. Work up to a heavy double today and make sure your alignment is perfect on every rep.
 
Post loads to comments.

“Flight Simulator”

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
 Reps For Time of Unbroken double unders

There is a 15 minute Cap on this. How far can you get?

Welcome “Aboard” Arturo!

Coach Arturo Ruiz

As many of you afternooners know, we’ve been working with Arturo Ruiz for the last few months helping develop him as our newest and shiniest CFSBK Coach!  Arturo caught our eye last February when he joined us because of his experience in the field, dedication to good movement and the fact that he was an all around nice guy. We kept waiting for him to prove our intuitions wrong but luckly for us he never did. We’re happy to officially welcome Coach Arturo onto the CFSBK staff. Expect to see more of him in a group class near you in 2013!

Arturo has been training a wide variety of people for the past 5 years now.  He holds a CrossFit Level 1, CrossFit Powerlifting, CrossFit Movement and Mobility, NASM CPT and NASM CES certifications.  He has also attended the California Strength Olympic Lifting seminar.  He prides himself on continuing education and changing peoples lives through fitness.

CFSBK Book Club Meeting This Sunday

The Book Club will be meeting this Sunday at 5pm at Pacific Standard to discuss the final book of 2012, “The Perks of Being a Wallflower”. If you’ve read the book come on down for a pint and conversation.  We’ve posted the discussion questions on the event page. 

CFSBK Movie Club Meeting This Saturday

The CFSBK Movie Club will be seeing the 3:10 PM showing of “Hitchcock” at the Cobble Hill Cinemas this Saturday. CHC also happens to be in the vicinity of any number of bars for folks who want to stick around for a post-movie hangout and discussion afterwards.  We’ve chosen an earlier than usual time since many will also be heading to Home Brew to The Rescue Afterwards.

Mike’s Blogs

CFSBKer Michael S has two cool sites we want you to check out. 

Mike on Mics: Michael Schechter and Mike Vardy talk technology and time management, parenting and productivity and all things in between during this podcast, all while sipping on their drink of choice for each episode.

A Better Mess: A Better Mess serves as a journal or record of one ADHD-addled mess (that’s me!) to find the best way to do the best possible work. It’s a combination of the things I’ve tried, the things I enjoy, the things I want to accomplish, the things I use to accomplish them, the things that have worked for me, the things that haven’t and the myriad of ways I fall short. It also has some totally random stuff that seems to come out of nowhere, but like I said, I have ADHD… shiny objects and squirrels come with the package.

Do you have any cool websites/projects you run? email them to David(AT)CrossFitSouthBrooklyn.com so we can post them on the blog. We’re always looking to highlight members of our eclectic and interesting community.
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The eyes have it: The iris pictured in remarkable detail by incredible close-up shots Mail Online
The Gyuto monks – Tibetan tantric choir

Spend 15 Minutes Working on your Power Clean and Split Jerk Technique

Post load and experience to comments.
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Row an easy 2000m or 1 Mile Run

Happy 40th Birthday Coach Fox!
Thanks for all you do for the gym and our CrossFit community!!

Attn: Home Brew To The Rescue Attendees:

Fine drinkers! As all of you know, the sold out Homebrew to the Rescue event is happening this Saturday December 15th at 7pm. 100% of all proceeds raised this night will go to our chosen two charities doing real, on-the-ground work for victims of Sandy are Rockaway Rescue Alliance and The Graybeards. It will be a glorious evening of beer from 10 of New York City’s finest homebrewers, raffle and auction items to fight over/bid on/win, and tasty treats to munch upon.

Fish out of Water!

Tech Person Needed

Hi CFSBK techy folks. I (Corbett M) find myself in need of an expert in web development to do an assessment of a website. The ideal person would firstly be an expert at backend development with good knowledge of WordPress and would ideally be able to assess this website fully from the backend through front end development with an understanding of design aspects, too. This is a somewhat sensitive matter with a tight time frame. If you are that expert, or know someone who is, please email me at corbett(at)variegated(dot)com and I can give you the full details. Thanks.

HERONDALE FARM GRASS-FED MEAT CSA

SIGNUP DEADLINE DEC 15!

Ask any of the 43 people who were members of the meat CSA this year, and they’ll tell you that the value and selection offered in this program is unmatched. You simply cannot buy grass-fed meat at retail at this price and quality anywhere in New York. And with monthly delivery direct to the gym, the convenience is unmatched. 

The next share will be four months: Jan-April. If you like, however, you can sign up for 4, 8 or 12 months – all at once.

The Farm is offering two mixed meat (beef, pork and lamb) options:

• 15lbs/month plan: $600 if you pay in full, $650 on monthly payment plan

• 10lbs/month plan: $460 if you pay in full, $500 on monthly payment plan

Full plan details and lots of info about Herondale Farm is here.

Here’s how to sign up:

1. Returning members: You can re-up by emailing to info@herondalefarm dot com. They’ll take it from there.

2. New members: Download this PDF, fill it out, and return it to the farm via email.

QUESTIONS? Email me. WANT TO SPLIT A SHARE WITH SOMEONE? Email me. mignyc at gmail dot com.

The farm is looking for 60 members in 2013 – let’s make it happen!

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What’s something we probably don’t know about you? Hidden talents? Unusual interest? Ultimate Claims to nerdom? The weirder the better!