The Wall:

Spend 10 minutes getting over the wall as efficiently as possible.

Ring Strength:

Fitness: Work Basic Supports on Rings followed by 5×5 Box Dips
Performance: Ring Dip > Mature Support > L-Sit or Tuck 5×1-5

Partner Relay Race:

With a partner alternate running around the block until each person has ran a full mile (3 laps each).

Panel Mats + Ring Straps + Landing Pad + Creativity = Wall

Strength Training Template For The Next 6 Weeks

The following template starts next Monday.

Mondays: Deadlift 5s and Dynamic Effort Deadlifts
Fitness will do a Starting Strength style heavy set while Performance will work Dynamic Effort Squats with Accommodating Resistance. These will be performed every :30 for the 8 reps. We will also program in additional Hamstring work as assistance work on Mondays.

• Fitness: 3-4 Warm-up sets and then 1 work set of a heavy 5 on DL. Linear progression for 6 weeks
• Performance: 3 RM, 45%1×8, 50%1×8, 55%1×8, 60%1×8, 1RM

Tuesdays: Rest Days

Wednesdays: Conjugate Squats
Each week we will rotate to a different squat variant. Performance will add a little volume by doing a drop set at 80% after finding their heavy single for the day.

• Fitness: Work up to a medium heavy 3×5
• Performance: Work Up to a heavy single, then 80% x4-8 Reps

Thursdays:
Mix Modal Conditioning/Assistance Work
Emphasis on Dumbbell Pressing Pre-WOD. Hypertrophy Bias

Fridays: Rest Day

Saturdays: Low Bar Back Squats

• Fitness 3×5 Linear Progression for 6 weeks
• Performance Work Sets Across. 3×5, 3×5, 3×3, 3×3, 5×2, 5×1 Try to Add Weight Each Week. You’ll do the same weight for all the work sets listed above.

Sundays:
Mix Modal Conditioning/Assistance Work

Steph Paddock Needs Your Help!

Our own Steph P is climbing Kilimanjaro to raise funds for Parkinson’s research.  To read more about her goals, motivation and the 19,341 vertical feet she’ll be looking to summit, click here!

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A Carpenters DIY Gym for under $100

Today’s Rest Day WOD is to spend at least 3 hours totally disconnected from digital technology. This includes your phone. Perhaps you turn it off (gasp!) after you get home from work. Consider what you have gained and lost by constantly being connected to the internet and your contacts.

Comments have been disabled for today.

Love, The Management

A Highly Meditative State or a Comfortable Place to Rest Between Push-Ups?

2×10 Ring Row
Pull-Up 3xBW or less then 3-3-3-3

If you can’t do a chest to bar chin-up but you’re close, use a partner to gently assist you up. If you’re not so close use a combination of the smallest band possible and a partner.  Think of the band as assisting your spotter more than yourself.  If that’s too difficult you’ll be using a lower bar and self spotting.

3 Rounds of:
20 Hand to Hand Kettlebell Swings
10e Reverse Lunges
5-8e Kettlebell Push Press

Rest as needed between rounds. Hold the bottom and top of each Lunge and Push Press for a 2 count, use it as an opportunity to organize end range positions as best as possible.

Jess B knows how to prep for Squatting.

Getting Ready To Squat

By Coach Margie

When you approach a loaded bar, make the decision to be there. Develop your Set Up. This is not the time to saunter up, ease yourself into position and expect to manage maximal loads successfully. As strong as you may be, if you are not mentally prepared to own the barbell, well… the barbell will win every time.

As simple as squatting is, it takes all your guts to do it right.

There are two parts to your Set Up: getting underneath the bar, and preparing to squat it.

Getting underneath the bar:

1)     Mentally psych yourself up to lift the weight. Get mad, excited, juiced, pumped, jump around, curse at the bar, or go deep within yourself and find that quiet place of absolute certainty. Whatever. Experiment to find your intensity and focus.

2)     Now, get underneath the bar and get a good strong rack position. Make sure the bar is wedged in tight between your hands and your shoulders. Build stability by finding tension in your upper body: remember this is where the weight will sit, so you want to create a firm shelf, not some namby pamby, twiggy little thing that will snap in two. If you have a low bar rack, raise your elbows up behind you, and push the heels of your hands against the bar. If you have a high bar rack, grip the bar tightly and push up against it.

3)     Take a big breath into your belly, hold it and bear down. Your stomach should get fatter. Now squeeze your butt and stand up confidently with the weight on your back.

4)     Walk back two or three steps and set your feet.

Preparing to squat:

1)     Let the bar settle on your shoulders.

2)     Make sure your rack position is still tight.

3)     Take another big breath into your belly and bear down. Get fat!

4)     Now SQUAT!

This is your ritual; use it every time you play with a barbell.

Happy lifting!

Watch this video to see exactly what we’re talking about
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A Note From Peggy And The Next CFSBK Book Club Book!

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Nixonalia – Hunter S.Thompson discusses what Nixon represents to him

3 Rounds of:
Bench Press, Heavy 12
Row 500m

Get on the erg immedidately following your bench set and row a hard 500m. Rest as needed between rounds. Your score is total lbs moved and total time on the erg. If you miss a rep on the bench, you get zero points for that set.

Post total load and time to comments.

Where in the world is Paul B? Check out his blog to see pics of his amazing travels.

News and Notes

• We had a great turn out for our first Double Feature movie night on the big screen. Thanks to everyone who came out and brought food or drinks.  We can’t wait for the next one!
• Great work to Team CFSBK on their performance at CF LIC yesterday.  We’ve got one more event in this year’s CrossFit Subway Series!
• This IS Comp Class today at 12pm.
• Today is the last day of Crush Week. We’ll be moving into a week focused on recovery and skill development from Monday through Sunday.

Book Club Meeting Tonight

Tonight at 5pm the CFSBK Book Club will be meeting at Pacific Standard to discuss this month’s book, “Ready Player One”  Below are some proposed discussion questions to think about before coming down:

Discussion Questions:
1. The OASIS becomes a part of daily life for users around the globe. What virtual realms (Google, Facebook, iCloud) do you depend on? What is at stake in the war against IOI, the internet service provider that wants to overturn Halliday’s affordable, open-source approach? Is it dangerous to mix profit and dependence on technology?  

2. Explore the question of identity raised in the novel. What do the characters’ avatars tell us about their desires and their insecurities? In reality, does our physical appearance give false clues about who we really are? How does Parzival, transformed into a celebrity gunter, become Wade’s true self?  

3. With a narrator who vividly captures the human experience, Ready Player One delivers a world that is easy for us to imagine. In the novel, what was at the root of the grim downturn for Earth’s inhabitants? Could your community start looking like the stacks by the year 2044?  

4. How does love affect Wade’s rational mind? Would you have given Art3mis the tip about playing on the left side to defeat the lich (page 99, chapter ten)? Did you predict that she would turn out to be a friend or a foe?

5. How does public school in the OASIS compare to your experience in school? Has author Ernest Cline created a solution to classroom overcrowding, student apathy, and school violence?

6. In his Columbus bunker, Wade puts on so many pounds that he can no longer fit comfortably in his haptic chair. How would you fare in his weight-loss program, described in chapter nineteen, featuring a simulation gym, coaching from Max, and a lockout system that restricts his diet and forces him to exercise?  

7. Wade’s OASIS pass phrase is revealed on page 199, at the end of chapter nineteen: “No one in the world ever gets what they want and that is beautiful.” What does this philosophy mean to him at that point in his life?  

8. How is the novel shaped by the 1980s backdrop, featuring John Hughes films, suburban shows like Family Ties, a techno-beat soundtrack, and of course, a slew of early video games? Did Halliday grow up in a utopia? 

9. Discuss Bryce Lynch’s financial situation, rigged so that Wade could infiltrate IOI. When does Wade become willing to “die trying”? How did you react to the image of debtors being forced into indentured servitude?

10. Wade doesn’t depend on religion to make moral decisions or overcome life-threatening challenges. What does the novel say about humanity’s relationship to religion? What sort of god is Halliday, creator of the OASIS universe?

11. Despite their introverted nature, the book’s characters thrive on friendship. Discuss the level of trust enjoyed by Halliday and Og, and among Wade, Aech, Art3mis, Daito, and Shoto. How is true power achieved in Ready Player One?

12. In the closing scenes, Halliday’s reward proves to be greater than mere wealth. What is Halliday’s ultimate prize? How did the rules of Halliday’s game help him determine the type of  player who would likely win?  

13. In his quest for the three keys, Wade is required to inhabit many imaginary worlds, including movies, video games, and a simulation of Halliday’s childhood home. Which of these virtual realities appealed to you the most? What sort of virtual reality is provided by a novel?

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Plandomization: CrossFit, Periodization and Planning Cathletics
CrossFit South Brooklyn makes a case for structuring more periodization into the training schedule at an affiliate Affiliate Blog Comments Section 2009
John Griffith’s Home CrossFit Gym

5 Rounds for time of:
Run 400m
30 Box Jumps, 24″/20″ (Mandatory Step Down)
30 Wall Ball Shots, 20/14  10′ or 9′ Target

There is a 25 minute cap on today’s workout.

“Kelly” is a high volume, long duration conditioning workout.  Given the large number of Box Jumps coupled with running, we’re asking everyone to step down from their boxes instead of jumping down.  This will protect your lower leg from large amounts of stress associated with bounding.  Scale the Wall Ball height and weight so that you can get after the 30 rep sets in large chunks. If you’re breaking down into really small sets or losing position to heave the ball up, scale back.

Post time and Rx to comments.

CFSBK Double Feature Movie Night

CFSBK will be showing a double feature at the gym on Tonight!.  For this first round, our movies will be:

“Star Wars: Episode IV” and “Pumping Iron”

This is a free event for all CFSBK members including friends and family.  We’ll start Star Wars at 7:00pm and then Pumping Iron at 9:15pm.  You’re welcome to stay for both or just come for one if you’d like.  CFSBK will provide adult beverages and everyone is welcome to bring snacks or food if they’d like however nothing is expected. Post-movie “Pose Offs” and PVC light saber battle are encouraged.

Good Luck Team SBK on Event 2 Of The 2012 CrossFit Subway Series!
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Olympic Sailor is All About CrossFit Paleo Diet