Fitness: 4 Warm-Up Sets then your next 3×5 LBBSQ exposure. This should be getting hard.

Performance:  4 Warm-Up Sets then: 2-2-2-2-2

Post loads to comments.
LBBSQ e4/6 compare to 9.15.12
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3 Rounds for Time of:
40 Air Squats
15 Kipping Pull-Ups
20 Box Jumps 24″/20″

If you can’t perform 15 Kipping Pull-ups, perform 7 Strict Pull-Ups or 15 Jumping Pull-Ups on Rings.
Step down on your Box Jumps

Post time and Rx to comments.

Suggested DIY Cool Down: Foam Roll lower body, 2:00 Couch Stretch each leg and/or 2:00 Super Frog Stretch

CFSBK Pyramid!

Happy Birthday, Coach McDowell!

Tomorrow!

• We’re hosting a C.R.A.S.H.-B Info session with Coach Nick tomorrow at 1pm
• Come for the info session, stay for the CrossFit Total for Coach Jeremy starting at 1pm
• CFSBK Book Club Meeting at 5pm at Pacific Standard

Good Training Habits, Part 1 
David Osorio

While it’s our responsibility as coaches to teach you movement, program intelligently and keep you safe, it’s your responsibility as athletes to develop good training habits.  Here is an overview of three great habits that will significantly enrich your training experience. 

Be Proactive With Your Movement Prep
Everyone needs to do a little personalized maintenance on their bodies.  Even 10 minutes of DIY movement prep before class can go a long way in keeping you fit and pain free.  After you’ve signed in and changed, take advantage of the time you’ve got and start moving.

Warm-up
Row an easy 300-500m on the erg. Get your heart rate up a little and try to get a light sweat going.  We recommend holding 20 strokes per minute and rehearsing good form.

Stretch/Foam Roll
Many of us know where our tightest areas are,  they’re the ones that make it difficult to squat below parallel or press a barbell overhead.  Spend 5-10 minutes stretching out or doing some soft tissue work (foam roller/LAX ball etc) on your “problem areas”.  If you don’t know where to begin, ask a coach what you should be prioritizing and we’ll help you out.  We also regularly refer our members to the MobilityWOD Blog.  This is great resource for folks who need simple, effective strategies to help them move better.

Log all your Workouts 
Training without logging is like driving without a road map.  You don’t know where you’ve been or where you’re going.  Taking notes on each training session helps you track your progress and helps us make informed decisions about how to assist you in choosing weights and scaling movements. Each day should list some quantitative and qualitative notes about your training session. Here is an example:

10/17/10 Sunday, 10am
Warm-up:
200m jog, LAX ball’d both hips and glutes
Group Droms, clean and jerk practice @ 65lbs

3 Rounds for time:
Run 400m
6 Clean and Jerks, 85lbs
12 Ring Rows
10:57

cooled down on Foam Roller.

Right knee bothered me a little first run, then felt fine. Clean and Jerks felt really heavy but good. Less rest between movements next time.

You can track your workouts in a journal or on line.  Us coaches LOVE to read the details of your workout in the comments section. It gives us a deeper perspective into your training and the programming in general.

Start Slow and Maintain Perspective
We take our training seriously at CrossFit South Brooklyn and with that comes with a good deal of responsibility. Our movement pool uses serious strength and conditioning exercises in order to develop a broad, inclusive fitness.  If we don’t treat these movements and workouts with respect, training plateaus and injuries are sure to follow.  The best way to ensure your success and training longevity with us is by starting slowly and developing a rock-solid technical base. In fact, the first few months you start CrossFit, intensity should not be a significant concern.  The movements are potent enough that just consistently performing them will create a favorable adaptation. After you feel really comfortable with most of our exercises and have a working knowledge of your weights, only then should you start ramping up the intensity. 
Training with a life long perspective is incredibly important, remember that you’re here to build yourself up not break yourself down.  Scaling workouts properly, listening to your body and checking your ego at the door will allow you to workout successfully for years to come. Most importantly, have fun with this stuff and enjoy the process.

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Mobility Is About Position, Stretch With Purpose, Not To Warm-Up Mobility WOD

Aileen Finishes Her Pull

Weekend Reminders

• Don’t forget about the C.R.A.S.H.-B Info session with Coach Nick this Sunday

• We’ll also be hosting a CrossFit Total for Coach Jeremy

CFSBK Book Club Meeting This Sunday

Did you read this month’s Book Club book? Come discuss Fear and Loathing on the Campaign Trail ’72 by Hunter S. Thompson with some other CFSBKers at Pacific Standard this weekend. Flex those mind muscles!

Meeting Details
Date: 9/23/12
Time: 5:00pm
Location: Pacific Standard
Contact Person: Peggy pjeanlouis1(AT)gmail.com

The Brooklyn Community Projects Series

We’ll regularly be showcasing some of the awesome projects that the BCP has funded right in our own backyards. Enjoy!

Arthur Ashe Institute for Urban Health

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Can you tell which coach is coaching based on what music is playing?
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Virtuosity With Dusty Hyland: The Grip Breaking Muscle
15 Things You Should Give Up To Be Happy The Daily Good
Sprint and Rope-Sled Event Photo Gallery CrossFit Games

Performance:
Even Minutes: 1 Heavy Power Clean
Odd Minutes: 5 Handstand Push-ups

Start at a moderate load and work up. Find your best weight for the day and then stay there or pull back and work any technical issues out. Score for cleans is best single rep.  There is an on the spot 10 Burpee penalty for missing a rep.
For the Handstand Push-Ups, there is a one burpee penalty for failing a rep.

Fitness:
Even Minutes: 1  Power Clean
Odd Minutes: 5 DB Presses

Work up to a medium-heavy weight for the PC. Try to make your first rep look like your twentieth. You should come no where close to missing because of weight.
Keep the DB presses consistent and strong. If you start missing or losing position, take 1-2 rounds off to recover.

Post best clean, total HSPUs or DB weight used and fouls to comments.

Check out Jake’s Snatch. Take a moment to see where he’s at during each phase in the lift. Notice the relashionship between his body and how high the barbell is. Nice work!

Crossfit South Brooklyn Baby Army Muster and Picnic

CFSBK parents! You’re awesome! Your kids are cute! We should hang out more often.

Come join us for a CFSBK Baby Army Muster and Picnic on Saturday, October 13th at 1:15pm

Let’s all get to know each other better and watch our cute little ones roll/toddle/run around on gym mats. And, of course, plot baby army world domination.

Babies and children, parents and parents-to-be, friends and pets welcome. We’ll have some fresh fruit for everyone, and you’re welcome to bring some snacks to share if you like.

RSVP to organizer extraordinaire Erica N at erica.nofi(AT)gmail.com

CrossFit Total This Sunday

Coach Jeremy’s Strength Cyclers will wrap up their 8 week cycle this Sunday at 1:00pm. The following lifters will be testing the last 8 weeks of training as they attempt 1RMs in the Back Squat, Press and Deadlift.

Roster:
Avi S
Kabir S
Cloyde M
Santee D
Laurent G
Max S
Susan C
Dan E
Deepak T
David T
Dave B
Rob I
Michele K
Mel L
Rahsaan C

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Great Video: See what happened when a vertical turbine manufacturing company implemented free CrossFit, free Chiropractic and free Zone meals to all their employees.

Fitness: 3 Warm-Up sets then 5×5 Across
Performance: 3 Warm-Up Sets then 5-3-1-1-1

Post loads to comments.
conjugate e4/6

Watch Nicole Carroll OHS her body weight for 15 reps
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For Time:
Row 1000m

We want you to really dive into the deep end on this 1K piece.  Your coach will discuss pacing strategy, but this is a short effort and we want you to leave nothing on the table.

Post time to comments.

Overhead Squatting Safely

RAGNAR ADIRONDACKS!

We’re only a couple weeks away from this event and Team SBK is in dire need of someone to step up. If you’re interested, email astafivgas(AT)gmail.com

C.R.A.S.H-B’s Return!

Is the erg your friend, or your enemy? Either way, compete at the world’s biggest indoor rowing competition, CRASH-Bs, in late February, and make the erg your bitch – or at least your frenemy. Coach Nick is going to train athletes from now through CRASH-Bs using a program modeled on his training for the Olympic Team. Participants will learn proper technique and race prep strategies, and improve their stamina. If you’re interested, join Nick for a brief meeting this Sunday at 1:15 to learn more. RSVP to nick [at] crossfitsouthbrooklyn [dot] org.

The Brooklyn Community Projects Series

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Training With A Hangover Starting Strength
Tips on Rowing a 1000m Race

Josh Warms Up With Some Push-Ups

DIY Cool Downs

We pack as much Strength and Conditioning into our Group Classes as possible.  A basic template for what a class looks like is something like this:

DROMS
Couplet or Triplet Warm-Up
Some Targeted Stretching
Barbell Strength Work
Conditioning or Assistance Work

or Like this

DROMS/Names
Soft Tissue Work (Foam Roll/Lax ball)
Barbell or Movement Review/Warm-Up
Longer Conditioning

What’s missing?  Well, it’s the oft overlooked cool down.  We’ve done a pretty good job of doing away with allowing people to remain sprawled out on the ground after workouts but something we need be better at is getting you guys doing DIY cool downs.  By finishing a hard effort (the workout) with a medium to long cool down, you flush out the metabolites in your blood stream with oxygen rich blood. What that means for you is quicker recovery time, less soreness and helps shift your central nervous system back into a normal state.

Here are some ideas to get you started:

5-10 minute Row at 20-22 s/m
You could just as easily row for a set distance like 500m, 750m or 1000m but using a time stamp ensures you’ll be on the erg for enough time to get your blood flowing and actually settle into your cool down. Focus on technique at minimal intensity.  You should be able to have a conversation with the person next to you about how awesome cooling down is.

2+ Easy Laps Around The Block
Roughly 2/3 of a mile, don’t be afraid of that third lap if you’re up for it.  Again, this should be very light and easy, the basic test is that you should be able to hold a conversation during it. You can also focus on a soft landing and upper body mechanics. My recommendation would be to also add in some upper body DROMs in at the end of this.

DROMS + Informed Freestyling then Foam Roll
Similar to the DROMS we do at the beginning of most classes.  When I do these on my own, I like to count our the reps in my head. Usually 10-15 reps each side makes for a thorough cool down. Remember that since this can be less vigorous than the other modalities you’ll have so spend enough time moving to get the benefit. Check a clock and intend on 10 minutes of cooling down. You can go through Greg A’s warm-up DROMS and then some light calisthenics like squats, sit-ups, jumping rope or dynamic mat based movement like downward dogs to hip mobs etc. Finish off with some foam rolling on the the primary muscle groups you just worked.

Remember, none of these are a second workout or should in any way be described as “hard”. You might mentally feel like they’re hard since you just want to peel your shirt off and walk home, but really they’re not and you’ll get back to “normal” much quicker this way.  Also- in terms of length, the above cool downs are all about 10 minutes, which isn’t set in stone.  If you ask coach Nick, he’ll tell you that the cool down should be twice as long as the workout, if you’ve got the time, go for it, otherwise do at least 10 minutes.
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Setting The Torso Properly ATG
Quick Test: Is It Your Shoulders? Mobility WOD
Annie S Demos Kettlebell Swings
Igor Lukanin’s Weightlifting YouTube Channel