Fitness

5 Rounds of:
In 1:00, perform 10 Ring Rows
In 1:00, perform Max Reps Double Unders, Attempts or Single Unders
In 1:00, perform 10 Strict Dumbbell Presses
In 1:00, perform Max Reps KB Swings
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Performance

5 Rounds of:
In 1:00, perform 7/4 Strict Pull-Ups
In 1:00, perform Max Reps Double Unders
In 1:00, perform 7/4 Handstand Push-Ups
In 1:00, perform Max Reps KB Swings

Score is highest/lowest DU/KB round
Post pull-up and DB rx to comments.

Steph P at Kilimanjaro
On Tuesday, August 28th around 10:30am local time in Tanzania, Africa, I reached the summit of Mt Kilimanjaro, 19,341 vertical ft above sea level with 9 other Team Fox members.  Together, we finished the 6 day trip (4.5 days up, 1.5 days back down) and have collectively raised over $77,000 for Parkinson’s research.  The climb was probably one of the most mentally and physically challenging things I’ve done to date, and by far one of the most rewarding.  It was a caveman’s worst nightmare – basically eating bread at every meal.  Here I’m jumping as high as I possibly could at the summit, which ended up being about 3 inches off the ground.  

I want to thank everyone who’s supported this journey – whether with great words of encouragement or with donations to Team Fox.  My brother and I have raised just over $23,000 together, surpassing our $20,000 goal!!  There is always a continued need to fund PD research, so if you’d like to see more of our story, you can check out www.teamfox.org/goto/paddocks.

Supple Leopards Unite

I talked to Kelly Starrett last night and he said based on the number of book orders we have in so far, we’re  one of the top affiliates on track to possibly win the Affiliate Gym Raffle. Anyone interested in pre-ordering “Becoming a Supple Leopard” should email David(AT)CrossFitSouthBrooklyn.com with “Leopard” as the subject line. We’ve got about 80 orders in so far!  The deadline for the raffle is Sept 14th, so we’re going to extend the window the gym has to maximise our total.

AFFILIATE GYM RAFFLE
The affiliate gym that orders the most books (wholesale prices when purchasing 10 copies or more), wins a free Movement and Mobility Seminar with Kelly Starrett at their gym. To purchase wholesale books, please download and complete the Wholesale Book Order Form (11-49 books) or Wholesale Book Order Form (50+ books) and return it to juliet@sanfranciscocrossfit.com for processing. Over 10 books = 50% off the cover price and over 50 books = 55% off the cover price.  (David does all of this, just email him to confirm you want the book)

It’s a Birthday Party

CFSBK is celebrating our 5th anniversary on Friday, September 28th.  Mark your calendars for food, drinks, debachury and burpees!

Sign up for Fight Gone Bad!

Time is of the essence! Fight Gone Bad 2012 is approaching. If you participated in any of our previous Fight Gone Bad events you know how amazing this event is. The teams, the t-shirts the charity.  Each year we come together for 17 minutes of hell to give back a little to those in need. This year we’ll be supporting The Brooklyn Community Foundation! Read up on the BCF and take a moment to sign up.

Sign me up for Fight Gone Bad 2012!

Registration deadline: 9/11

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In a Mass Knife Fight to the Death Between Every American President, Who Would Win and Why? (per JB’s Request)
Donny Shankle Talks Hand Care
Cobalt Blue’s Story
Karen Pierce Does 100 Thrusters at 95lbs

Fitness: Perform 4-5 Warm-Up sets then a reasonably heavy 3×5 across

Performance: Perform 6-7 total sets to find a heavy single. Afterwards drop back to 80% and do 1 set of 4-10 reps. Prioritize upper back integrity.

Post loads to comments.
conjugate squat e2/6
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Perform 5 Rounds for max reps of:
1:00 Max Calories Rowed
1:00 Max Wall Ball Shots
1:00 Rest

Post total reps and Rx to comments.

Dogs Are An Important Component of Fitness!

• Registration for FIGHT GONE BAD 2012 will be open through 9/11. Sign up today!!
• We currently have 55+ orders in for Kelly’s book. Remember to email David(at)CrossFitSouthBrooklyn.com with “Leopard” as the subject line if you’d like to be included in the wholesale/presale promotion.

General Informed Freestyling

A common theme from Mobility WOD is the idea of “informed freestyling”.  Basically, when you’re mobilizing, instead of remaining static and settling into a singular position, you’re actively moving around trying to loosen up the tissue and hunting for other restricted areas.  I’m a huge fan of total body informed freestyling in response to or as preventative maintenance for general stiffness.  One way to approach this is extensive DROMs, but my bias is towards ground based movement. Ideally this is accompanied by a foam roller, straps and a lacrosse ball.  More often than not, a mobility rx is reactive and targeted towards tissue you know is tight and preventing you from getting into positions you want to achieve.  There’s absolutely nothing wrong with that and probably the way you should spend most of your time stretching out. The problem however, is that sometimes it’s at the expense of a more generalized approach to soft tissue health. 
Lets start with the mindset that general stiffness is not normal and that you can do something about it.  To make an analogy, if you walked around hungry all day, a light would go off in your head to do something about it.  We don’t often listen to our bodies in the same way when our joints feel creaky and muscles feel stiff.  This should be a huge red flag that you need to spend a little more time doing generalized restorative movement.  Here are some quick benefits of a short total body movement session:

• Increased blood flow = Increased nutrient transport and hydration to all your tissues
• Excess metabolites are pushed into the lymph (think of it like “cleaning” an area of excess junk)
• Synovial fluid is pumped into your joint capsules, lubricating them
• With dedicated a breathing strategy and a modest pace, you can increase parasympathetic nervous system activity and decrease anxiety

Okay so how do we do it? Well there’s no one right way to do this and how you’re feeling that day should dictate your session but here are some general guidelines.

1. Set aside some time and space to move.  10-15 minutes should be enough to feel a lot better, I often put on a record and go at least until one side finishes. My preference is before bed since you can attack a whole day’s worth of stiffness and it’s a great way to unwind mentally. In terms of space, I love love LOVE my square36 mat.  Yoga mats provide insufficient area to move around on and I constantly have to reposition myself or the mat. (use the discount code cfbrooklyn36 to get $10 off a S36 mat!).

2. Start low and work high (or vise versa).  Start by doing some D-Dog calve marches, manually rolling your feet around, stretching out your toes, maybe using a LAX ball on your feet. Gradually work upstream spending more time in areas that feel tight.  Use stretches you remember from Group or Active Recovery class, make stuff up, work basic splits, twists, bends and be creative. You’ll undoubtedly find positions that feel great and areas that are tight.  Keep your breathing consistent and deep.

Here are some videos from our buddies at Body Tribe that might give you some more ideas:
Quick Mobility Play
Tav’s Brutal Recess
Staying Loose

3. Pepper in some Foam Rolling, LAX work or band stretches.  You might even start here and then get into the informed freestyling.  If you’re not sure what to do, take an Active Recovery class!

4. End with some deep breathing laying flat on your back, drink some water then go to bed!

Related Videos:
Gil Hedley: Fascia and stretching: The Fuzz Speech
Always Be Mobilizing
Informed Freestyling Always

Fitness: Perform 3-4 Warm-Up Sets then a 1×5 Work Set 5-10lbs heavier than last week

Performance: Perform 2-3 Warm-up Sets then 1 Speed Deadlift performed every :30 for 8 intervals.

Band tension at the top of your pull should be about 20% of your true 1RM. Use the guide below to select

Band Tension Guide:
350-400+lbs: Thin Green
300-350lb: Blue Band
250-300: White
200-250: Red
Less 200: No Tension

Please Re-Read the Dynamic Effort Deadlift article if you think you want to do the Performance programming this cycle. Remember, unless you’ve got 9+ months of accumulated deadlift training, you’re better off doing the heavy 5’s in Fitness.

Post loads to comments.
DL e2/6 compare to 8.27.12
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4 Rounds NFT of:
6 Barbell Romanian Deadlifts
Accumulate :25 in an L-Sit

Performance folks can load the RDL around 60% of your true 1RM, fitness folks can load it around 60% of today’s work sets.  Use a double overhand grip.

Fight Gone Bad 2011

Announcing Fight Gone Bad 2012!

Since 2008, CrossFit South Brooklyn has conducted a yearly fundraiser in the form of a workout called “Fight Gone Bad”.  In the past we’ve raised funds to serve such charities as Wounded Warrior Project and LiveStrong. This year, we wanted to keep our support local and will be raising funds for the Brooklyn Community Foundation.  BCF is an organization dedicated to improving the lives of people in Brooklyn by strengthening communities through local giving, grantmaking and community service.

When?
Saturday, October 20th, beginning at 9am.

What is Fight Gone Bad?
Three rounds of:
Wall-ball, 20/14lb, 10ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

WOD Demo

How do I sign up?
Just click on the link below to register!  Once we’ve got folks registered, we’ll then assign 5-person teams and send you info on how to start your fundraising efforts!

Sign me up for Fight Gone Bad 2012!

Registration deadline: 9/11

Feel free to post any questions to comments.

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Keeping your Gym Environment Strong Cathletics

Happy Birthday, Coach Margie!!

A Very Red Malcolm Does a Beach Headstand to Press Out

Attention Mobility Fans:

As many of you know, Kelly Starrett, creator of the infintely useful MobilityWOD is coming out with a book.  This mamoth hardcover book will be 400+ pages, contain 3,500+ photographs and no doubt be Kelly’s magnum opus.  The gym will be buying a few copies and wants to know if you want in too. At retail, the book will cost $59.95 but pre-order sales will be $29.98 for orders of 10 or more.  If you’d like to get in on the pre-sale discount, please email David(AT)CrossFitSouthBrooklyn.com with “Leopard” as the subject line.

“Becoming a Supple Leopard”
The Ultimate Guide To Resolving Pain, Preventing Injury, and Optimizing Athletic Performance
By Kelly Starrett with Glen Cordoza
Website

Current Pre-Orders In:
1. Jason F
2. David McG
3. Tom S
4. Nino D
5. Laura M
6. Noah B
7. Alex H
8. Inka H
9. Gabriel B
10. Erica/Greg N
11. Joy M
12. Rickke M
13. Carlos and Christine G
14. Richard G
15. CFSBK!

If you’re not on this list, you need to email me ASAP to jump on the pain train to mobility town.  I’ll be ordering the books late this week and then will hit everyone up at the gym for the $$.

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Stopping The Spread Of Misinflammation Starting Strength
What is Labor Day?  Wikipedia
Prevent an Avocado or Guacamole from Turning Brown with an Onion Lifehacker

Fitness

5 Rounds not for time of:
10 Reps, Bench Press
12 Ring Rows or 5-10 Strict Pull-Ups
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Performance

Strength Cycle Takes To The Wall

Remember we are Closed Tomorrow for Labor Day. Classes are on as normal today, including Open Gym this evening.

CFSBK Book Club Details

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What are your Labor Day Plans?