Fitness: 3×5 Across
Add 5lbs from exposure 1 or if you were not here Wednesday, back up 2 weeks for today’s loading. Choose a weight that allows you to potentially add 30-60 lbs to your sets across over the next 6 weeks

Performance: Heavy 5
Work up to a top set of 5 reps, heavier than Wednesday’s volume squats, start today at about 80% of a 1RM. This is meant to be a 5RM but you’ll be seeing this for the next 6 weeks so leave room. Seriously, leave room

Post loads to comments.
LBBSQ e2/12
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5 Rounds NFT (20 Min Cap):
8 Romanian Deadlifts
8 Handstand Push-Ups or 8ea DB Unilateral Push Press, heavy
8 Weighted Sit-Ups (use a plate held overhead)

Start the RDL at about 40% of your squat weight and work up from there.

The one and only Charmel!

Fight Gone Bad!

The first batch of FGB2012 photos are up on the Flickr page! Big thanks to photog Dan R for all these great shots. Can you find yourself? We’ve also got Fight Gone Belated happening tomorrow at 1pm! All are welcome to spectate and cheer on the folks bringing FGB home for us all!

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A Human Powered Helicopter: Straight Up Difficult NPR
1 Jar of Peanut Butter A Day

Weighted Pull-Ups

CFSBK behind the scenes!

Sometimes we get asked who the sinister forces behind the scenes at SBK are.  For your own personal interest, here goes:

Blog: David posts the CFSBK blog daily. All the grammatical errors and the occasional late posts can be marked up to the oso. It’s a labor or love.

Photos: Asta, Dan R and Malcolm all contribute photos for the blog.  You can usually see the photographers name in the bottom corner of the picture. The instagram is curated by David and Jess.

info@CrossFit.. The mysterious info@ account is managed by none other than admin extraordinaire Jess F. 

Group Class Programming: Coach Fox does most of the Group Class programming with inputs from David and feedback from the coaching staff.  The last cycle was programmed by David.

Cleaning/Maintenance:  We think Russel Major was sent to us from the CrossFit Gods. He cleans the gym 4 days a week as well as takes care of maintenance and helpa with any build out.

Graphic Design + Merch: Syncere Martinez over at Afro Brutality prints our T-shirts.  Coach Fox figures out the designs for merch.  Our website and digital graphics are done by Michael M at Michael & Associate

Accounting:  Fernando O (David’s dad) who is a more mature, more organized and more type A version of David graciously donates his time and energy to make sure CFSBK’s finances are in order and David isn’t spending the gym into non-existence.

Odds and Ends:  We’ve had so many people contribute in little ways over the last 5 years that it would be impossible to give everyone their due recognition in this blog post.  From equipment donations, help with moves and equipment building, transportation, furniture donations, links for the blog and everything in between, this has truly been a community project.  Thanks so much to everyone for all their contributions, comments and commitment to the program!

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Why Women Can’t Do Pull-Ups NYT
Why Can’t You Do Pull-Ups? CrossFit
Dauchshund Day 2011 (Herschel makes a cameo at 1:30 and 3:00!!)

Performance: 65-70% x5x2 followed by a rep out capped at 10 reps.
You should be able to make all 10 reps without any issues today. Choose a start % weight that will allow you to add about 15-30lbs over the next 6 weeks.

Fitness: 3×5 across
Choose a load that allows you to add potentially 15-30 lbs over the next 6 weeks. Consider starting at 65-70% of a1RM. Today should feel ‘easy’.

Post loads to comments.
Press e1/6
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Partner WOD:
In teams of 2 complete 10 total rounds for time of:
10 Box Jumps 30/24/20
10 Kipping Pull Ups or 10 Ring Rows
5-10 Push Ups
*Partners alternate rounds

Post partner, time and Rx to comments.

Great Stress Reducer.. playtime!

Check out this video of CLOUD ATLAS Demystified by BOOKD. This video includes our very own Samir Chopra as part of the panel who were interviewed. Check it out Book Clubers!

Fight Gone Belated is this Sunday at 1pm! We’ve got three teams competing, all are welcome to come spectate! On a related note, donations are still trickling in and the gym total is not at $33,346 raised for The Brooklyn Community Foundation!

Déjà vu

The lost and found is full again and it’s time to clear it out. Please go through it as we will be donation all the remaining clothes to charity and giving away orphaned water bottles at the end of the week.  Check out This picture to see the clothing in the bin and This picture to see the water bottles.

Do you have a favorite quote or moment from, The Big Lebowski?
We’ll be screening TBL and Raising Arizona at CFSBK on Nov. 17th! Free White Russians all night!
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Amid Glares, Female Weight Lifters Compete NYT
Why don’t we DEADLIFT more? CoachWinchester
Expanding CrossFit NYC Free CrossFit Journal

Performance: 65-70%x2x5 then Rep out
followed by a rep out capped at 10 reps. You should be able to make all 10 reps without any issues today. Choose a start % weight that will allow you to add about 30lbs over the next 6 weeks.

Fitness: 3×5 Across
Back up 2 weeks worth on today’s loading. Choose a weight that allows you to potentially add 30-60 lbs to your sets across over the next 6 weeks (+5lbs @ 2x/week). Today should feel almost easy.

Post loads to comments.
LBBSQ e1/6
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Performance:
5 Rounds NFT:
5e Dumbbell Hang Power Snatch to Lunge
10 Strict Toes to Bar

Go heavy on the DB. 20 Minute Cap on this work.

Fitness:
5 Rounds NFT:
5e Dumbbell Hang Power Snatch to Lunge
5-10 Strict Pull Ups
:30 Hollow Hold

20 Minute Cap on this work.

“The Tucker family is still missing being a part of CFSBK, but we’ll do our best to keep representing…”

• Don’t forget to RSVP for the CFSBK 5 year anniversary party!

Book Club Meeting

The CFSBK Book Club is currently reading Cloud Atlas by David Mitchell. The club will meet on Oct 28th at to discuss the novel. If you’re interested in participating or getting on the book club email list, please contact Peggy at pjeanlouis1(AT)gmail.com. There will be a club movie outting as well!

Massage at CFSBK!

Inka has been part of the SBK community for nearly two years.  As an athlete, bodyworker, and regular to CrossFit workouts, she understands first hand repetitive movement patterns and the stress they can put on the body. This familiarity allowed her to learn a wide variety of treatment techniques to help prevent overuse injuries. She strongly believes that the mind and the body are connected and that regular exercise and bodywork is a key component to maintaining one’s health.  

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. 

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Intense workouts may be safe for heart patients: study Yahoo Health
To Heal a Heart, Train Harder WSJ
Mayo Clinic Prescribes Intense Workouts for Heart Patients ABC News

Some Rest Day Viewing: Pyrros Dimas Training

• We need everyone RSVP’d For the 5th Anniversary Party by no later than the 26th. RSVP Here

• Next Double Feature Movie Night Announced: November 17th: Raising Arizona and The Big Lebowski

Your next 6 week Lifting Cycle

Monday: Power Cleans
Fitness: Varied complexes with the intent to develop body awareness and good posititioning in the lift
Performance: Working up to a heavy set each week. Gradually down to heavy singles

Wednesday: Low Bar Back Squat
Fitness: Linear Progression (pull back about 2 weeks from last cycle and start building again)
Performance: Volume Bias. Start at 65-70% of your 1RM and perform a 2×5 followed by a rep out capped at 10. Add weight each week.

Thursday: Press
Fitness: Start a linear progression!
Performance: Volume Bias. Start at 65-70% of your 1RM and perform a 2×5 followed by a rep out capped at 10. Add weight each week.

Saturday: Low Bar Back Squat
Fitness: Linear Progression
Performance: Work up to a new 5RM

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2012 European Olympic Lifting Championships Women 58 Kg