5 Sets Not For Time Or Weight
5 Front Squats 
Row 350m with 22 S/M Cap

Rest as needed between rounds

Go medium heavy on the Front Squats. Heavy enough require organization and effort, light enough to be perfect for every rep.  Try to stay consistent at 22 S/M on the erg. Count how many total strokes each piece takes you.

Post loads and time to comments.

Rickke M

• Programing Note: Tomorrow is the final day in our “Back Off Week” where we focus on skills and lower intensity workouts.  We’ll be starting a 6 week training cycle starting Monday. For more information about the template, check the post on 8.22.12

• CFSBK Wine Wasters! Happy tasting this evening at the 3rd CFSBK Wine Wasting with Brian Scott.  Participants will take a trip around the world via wine bottle while learning all the ins and outs of wine tasting and selection. We suggest walking or taking the subway to the gym!

Good Luck Team SBK!

Today is the final event in the 2012 CrossFit Subway Series.  Team SBK will be taking on this hellish workout at CrossFit Virtuosity in Williamsburg.  Best of luck to the competitors and a big thank you to any spectators going to show some Sea of Black love!

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Gender Differences in Fat Metabolism Mark’s Daily Apple
Band Pull-Aparts For Healthy Shoulders Elite FTS

Coach MeLo, Marian and Ellie at the last Subway Series event

Check out more videos of some of SBK’s finest guys and gals attacking this workout: Coach Jess, Rickke M, Mike M, Jessica B, Teresa, Coach Josh, Christian R

Run to Heal!

Diaspora Community Services (DCS) is proud to be a charity partner of the ING New York City Marathon. On Sunday, November 4th, 47,000 people will run 26.2 miles through all five boroughs in New York City.

Located just a couple of blocks away from CrossFit South Brooklyn, DCS has been serving low income New Yorkers and immigrants for the past 31 years, and 5 years ago expanded their work to Port-au- Prince, Haiti where they operate a health clinic. Learn more at diasporacs.org.

DCS is has 5 guaranteed slots in this year’s New York City Marathon. If you are interested in running this year’s marathon and making an important impact, join ‘Team Diaspora’! Spots are available to people who can commit to raising $2,500.

Run and make a difference in your community if:

1. If you weren’t selected in the New York Road Runners Marathon lottery, join our team instead for a guaranteed marathon entry slot.

2. If you already have a guaranteed, join our team anyway! You can support DCS programs by creating your own team member page and fundraising at any level to bring services to Brooklyn residents in need.

Get your guaranteed entry in the ING NYC Marathon and support homeless youth, women living with HIV/AIDS, teen civic engagement, families facing chronic health challenges, support single dads, legal services and access to financial stability programs.

Call 718-399-0200 for more details or visit Diaspora at diasporacs.org.

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Rest Day Trivia Questions:
1. In the 1200’s the Persians introduced what exciting sport played with an animal, today played with a ball?
2. Geography of England: Which range of hills runs in a north-south direction through the central part of England?
3. What two Middle Eastern cities formed the eastern and western end-points for eastern Mediterranean trade routes?
4. Which English architect designed many buildings in London after the “Great Fire” of 1666, including Saint Paul’s cathedral?
5. The part of an ancient Greek city used as a marketplace and center of congregation was known as the what?

As always, no researching allowed. If you know the answers post to comments, even if someone else already answered and you didn’t read it yet!

3 Rounds:
15 Overhead Squats with BB or PVC
5-8 Chin-Ups or Ring Rows

15 Minutes Handstand Practice
Fitness: Developing the Wall Kick Up
Performance: Wall Kick Ups and 1-5 HSPUs per round

4 Rounds NFT
20 Heavy Kettlebell Swings
10 Strict Knees to Elbows or Supine Knees To Elbows

If you can’t consistently get your knees above your armpits, perform the supine version.

2011 CrossFit Games Competitor Jessica Pamanian at the Subway Series

There are still a few slots left for this weekend’s CFSBK Wine Wasting! Check out the event page for more information!

How to Prioritize Training When Training 2-3x Per week

By Coach Fox

This question comes up pretty often at CrossFit South Brooklyn. As you are probably aware, we program for a 5 day workout week (M, W, Th, Sa, Su). Some of you, for various reasons, can not make it to 5 classes per week. So what’s an earnest athlete to do? Here are some ideas:

1. If you have another well equipped training space (home gym, decent globo-gym, etc…) make up the programmed work outs on your own. Unless you have a great training partner doing these with you, err on the side of caution when choosing load and intensity levels.  It’s invaluable to have an intelligent pair of eyes watching your form.
* It’s never a good idea to Bench Press alone, and you shouldn’t Back Squat maximal loads alone either. 

2. Stay active on days you don’t make it in to the gym. There are a TON of exercises you can do with your own body-weight and minimal equipment. Can you do 1/2 “Cindy” at the local playground? Why not? How about a 10 minute AMRAP of 20 Sit-Ups, 35 Double Unders, and 50 meter sprints? Also, check out Comprehensive Body Weight WOD pdf for a ton of other ideas. Fresh out of Foundations? Practice your Squats, Push Ups, Planks, Sit Ups, etc a few times per week. It’ll pay off in spades down the road.

3. If you’re coming to the gym 2-3 days per week then we recommend getting your squats in. At CFSBK we squat 2x per week for a reason. Getting stronger at the squat will get you better at everything in the gym, and a whole heck of a lot outside of it as well. Even if it’s not a “squat day” for us you can bet you’ll never be turned down by a coach when asking for a place to make up a squat exposure. Best case is to do it before you take a class, but after is OK too.

So, focus on the strength movements in the current cycle, prioritizing the squat variant. Remember – getting stronger will almost always mean getting better (just look at Chris Spealer’s performance at this year’s CrossFit Games) Use time before and/or after class to work on your particular weaknesses (not just double unders ‘cause you’re awesome at them and they look cool…). Are you chasing the sometimes elusive kipping pull up? Spend 5 minutes practicing. The kettlebell snatch? Spend time practicing. Does your conditioning suck? Run or row a few sprints after class or do a 1/4 Murph. Not sure what supplemental work you should be doing? Just ask one of us. It’s our greatest pleasure to see all of you become better athletes and achieve your goals.

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2010 CrossFit Games “Spirt Of The Games” recipient, Chris Spealer
Becoming A Supple Leopard With Kelly Starrett (New Book!)

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.

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Love, The Management

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