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.

Fitness: Spend 15 Minutes working up to a heavy load on the complex of:
1 Clean Deadlift + 1 Hang Power Clean
If your movement is feeling pretty good go ahead and try to pull from the floor in your later sets.
Hold every catch for :02 to ensure a completed and mature rack delivery.

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

Post loads to comments.
PC e6/6
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Fitness:
5 Rounds NFT of:
5 Push-Ups or Box Handstand Push-ups
5 Pull-Ups with as little assist as possible

Performance
5 Rounds NFT of:
3 Handstand Push-ups to a 2″ deficit
8 Strict Toes To Bars or Rings

There is a 15 minute cap on this.  If you don’t have strict push-ups, work on those, if you’ve got them but not full range of motion handstand push-ups, use the box modification. A 2″ deficit is with your hands on the Rogue competition 45lb bumpers. No Kipping on anything today.

2 Versions of Strict Toes To Rings
The first two reps are a stricter version with no bend in the elbows or knees. These require a tighter midline, stronger hip flexors and good flexibility. The latter 4 reps allow a little knee and elbow flexion to which makes your body more compact and the movement easier. See if you can do today’s Toes to Rings or Bar with straight knees and arms.

Tough Titsday Powerlifting Meet III

To the ladies of CFSBK:

We are hosting our third powerlifting meet!

What: 3 attempts at a 1 rep max of Backsquat, Bench Press and Deadlift
When: January 5, 2013 at 2:30pm; weigh in and registration at 1pm
Who: SBK women who have been attending group classes for at least 3 months

How much: $25 Includes participation and a Rules Clinic with Margie prior to competition.
Bonus: Celebrate post meet with your fellow lifters and friends. Drinks on us! (Stay tuned for info on grubs.)
25 spots available. Registration deadline is December 29, 2012. 

The Details:
Each woman will have 3 attempts to hit a max single in Squat, Bench and Deadlift, in that order. All lifters will make their attempts in each lift before moving to the next.
First, second and third place winners will be awarded in each weight class based on total combined weight of best lifts.

There will be 3 weight classes:
Ladies: Under 135
Dames: 136-159
Broads: Over 160
In the event of a tie, lowest weight wins.

Register here!

Information regarding rules and logistics of the meet will be emailed upon registration.
Questions? Contact Margie(AT)crossfitsouthbrooklyn.com
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SPF Women’s Powerlifting Meet
Body Image Qualification Announced BBC
Study: Americans Get Majority Of Exercise While Drunk
Olympic Lifts AllisonNYC
More Fitness, No More Sports iofthetiger

Fitness:
12-9-6-3 Reps For Time of:
Hang Power Snatch
Front Squat
Box Jump

Rest 2 minutes,
Run 400m for time
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Performance:
15-12-9-6-3 Reps For Time of:
Hang Squat Snatch 135/95
Box Jump 24/20

Rest 2 minutes,
Run 400m for time

Post time and Rx to comments.

Devi A!

Leaderboards

The leader boards have been updated with three new categories:

• Powerlifting Meet Total: 3 Attempts at 1RM Squat, Bench Press and Deadlift. Sanctioned meets and Tough Titsday results are all fair game. If you’ve competed in a PL meet with your training at the gym, you’re elligible for this.
• Clean and Jerk: These also exist as seperate categories but we’ve gone ahead and included the competition lift here. From ground to shoulder then overhead and stable. See Brian D C&J 280 here
• L-Sit Max Hold: Using the Parallettes, max length hold with your feet above a thick 45lb bumper plate. Like this
• “DT”
  Five rounds for time of:
  155 pound Deadlift, 12 reps
  155 pound Hang power clean, 9 reps
  155 pound Push jerk, 6 reps
  See Jason Khalipa do this in 6:18

More All Star Performances:

Coach Josh Split Jerked 290lbs
Sarah LR Cleaned 195lbs
Nate W linked 21 Double Unders
Coach David Deadlifted 365lbs
Katie Mo ate 6 tacos!
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Women and Strongman with Rob Orlando
The Flower Book
Woman Muscles Her Way into Pit Crew
Heavy 1 Arm Lifts