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?

Fitness: 4 ascending Warm-Up Sets then your first 3×5 LBBSQ exposure. Bar speed should remain quick as you’ll be adding to this start weight for the next 5 weeks.

Performance: 4-5 ascending Warm-Ups sets then some heavy 3×5 Work Sets across. Leave a little room to add weight next week as you’ll be seeing one more exposure of 3×5 before we move to triples.

Post loads to comments.
LBBSQ e1/6
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With a partner, perform about 4 Rounds or 20 minutes of:

Fitness:
3 Wall Walks with a :10 Hold at the top (alternate people)
8e Weighted Reverse Lunges
1:00-2:00 Plank or weighted plank

Performance:
3 Headstands on AbMat. Hold the top for :05-:10
8e Weighted Reverse Lunges
2:00 Plank or weighted plank on your forearms

Headstand Video 1
Headstand Video 2

Every year for Labor Day weekend I come down to Virginia Beach and visit Christy, my best friend from college.  She is actually the one that got me started in CrossFit.  I got to go to her gym today and do a WOD that was appropriately titled the Birthday Sh*tstorm (they do one wod a month for the people who have a birthday in it) and it was a doozy.  I just wanted to share my experience at CrossFit Unrivaled. Everyone was awesome, the wod was crazy and Britney our coach was great!  Highly recommended if anyone traverses to the Virginia Beach area.  Hope everyone has a great Labor Day weekend! – Shaye L

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

Dance, Whitney… DANCE!

Bob Ross Remixed PBS
Mister Rogers Remixed PBS
Julia Childs Remixed PBS

7pm Group Men’s Relay Race Team

Were you reading the comments this week regarding how the internet sucks us in? Check out Samir C‘s previous blog post on The Distraction of Distraction

Holiday Weekend Schedule

Saturday: Normal Group Classes
Sunday: Normal Group Classes
Monday: Closed
Tuesday: Normal Group Classes (Monday’s Deadlifts will be programmed)

Dynamic Effort Deadlifts This Cycle

By: David Osorio

This cycle will be the first time we’ve seen Dynamic Effort Method Deadlifts with Accommodating Resistance programmed for Group Classes.  Lets explore what these methods are and who they’re appropriate for.

Dynamic Effort Method
As the name implies, Dynamic Effort (DE) work focuses on developing speed and explosiveness. This is accomplished by using a sub maximal weight lifted at maximal speeds.  Your muscles ability to produce force is dictated by a number of variables including overall size, angles of insertion on the bone, muscle shape, muscle fiber type and finally neuromuscular control.  The DE Method aims to help optimize that last variable by training your body to fire a large number of motor units quickly and efficiently.  You see, your muscles arent simply hunks of meat that are either “on or off”.  This is intuitive when you think about it a little.. consider holding a child’s hand versus holding a heavy dumbbell.  Your body senses that you need to work harder in the second scenario and will engage more motor units to accomplish the task at hand (pun intended).  Motor units are subdivisions of muscles that are recruited depending on what you’re trying to accomplish. Fewer motor units are used for light and fine motor patterns like writing and putting on clothes while more motor units are requited for heavy and fast patterns like lifting weights and jumping. When you’re first learning a new skill, that awkward, uncoordinated feeling you experience is your body not knowing how to best produce a firing pattern that will express effective, efficient movement.  The more you practice a skill, the better your bodies internal “software” gets at using the “hardware” resulting in better movement.  Lifting weights is no different, when you go to attempt a 1 Rep Max Deadlift, part of the equation regarding whether you’ll hit it or miss the lift is how good you are at firing up lots motor units.  By training a particular % continuum of your 1RM at high speed, you develop an explosive capacity to generate lots of force quickly.

Accommodating Resistance
We’ll also be playing with some Accommodating Resistance (AR) this cycle by way of bands and chains. The point of AR is to modify the amount of resistance you experience throughout the range of motion.  In any exercise, you’ll notice that there are “easier” and “harder” parts during the rep.  For example in Deadlifts, people often miss lifts at the bottom or around the knee, rarely after they get the bar onto the thigh. Similarly, the first 1/4 of a Back Squat is a hell of a lot easier than everything that happens at parallel and below (this helps explain the popularity in commercial gyms of partial squats).  The reason for this is that at certain points during the bar’s path you find yourself in more mechanically advantageous positions based on joint angles, muscle positions and where the resistance (barbell/body weight etc) is relative to the primarily muscles trying to move it.  Bands and chains can make those “easier” areas harder by changing how that resistance is expressed throughout the movement.  Watch this video of Bands and Chains used in Deadlifts and notice how at the top of the lift, when it’s usually the easiest, either the band is stretched out the most pulling the bar down or more chains are hanging from the bar increasing the amount of weight being lifted. The result of this kind of training is more well rounded strength and an increased ability to accelerate the lift through the range of motion.

Appropriateness
DE and AR are advanced training techniques used with seasoned Group Class lifters.  Think of the continuum of development like this:

• Phase 1: Basic technical practice at submaximal weights and speeds (2-4+ Months)*

• Phase 2: Strength and connective tissue development with medium and heavy weights (4-9+ Months)*

• Phase 3: Fancy shit used to overcome plateaus and individual weaknesses (9+ months of consistent training)*

*Generalized guidlines

If you haven’t spent extensive time with a particular lift and exhausted a linear progression, Dynamic Effort and Accommodating Resistance won’t give you the most return on your time. You’re better off getting as strong as you can at the base lift before using advanced methods.  You want to milk your body for all the strength potential you can get before digging into the bag of tricks to squeeze out your remaining capacity.  It’s inherently human to want to try advanced techniques in order to accelerate your development, but as anyone proficient in their craft knows, without a solid foundation, you won’t come close to what you’re capable of.  If your deadlift numbers are still gradually moving up, keep doing what’s clearly working and ride that train as long as you can. If you’ve been stalled out in your Deadlift for sometime, despite regular lifting and many, many attempts at lifting 1RMs, consider trying DE and AR methods.  When in doubt, ask a coach and as always, we’ll be doing our job and telling folks which to do if we feel you’re better off doing one or the other.

Happy Lifting!

Related Videos:
Dynamic Effort Day at Westside
Jay Fry Speed Deadlifts at Westside

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Park Slope’s Juventino Disclosed
Squat Quick Test Is It Your Ankle Or Your Hips? MobilityWOD
Nutrition For Injury Recovery Precision Nutrition