Pre CFSBK 597 Degraw Street

Skills Class: The Kipping Pull-Up

Noah’s Kipping Pull-up workshop will be Sunday, August 5th at 5pm

Kipping pull-up require a significant amount of integrity in the shoulder girdle and as such this class requires a buy in of  1+ Strict Pull-Up (women) or 3 Strict Pull-Ups (men).  The class will be a $15 drop-in and space is limited to 8 participants.  Email Noah(AT)crossfitsouthbrooklyn.com to sign up, make sure to mention your max number of dead hang pull-up and issues you’ve had learning/perfecting the kip so he can better prepare to get you swinging smoothly.

Skills Class: The Muscle Up

If you’ve been coming to the gym a lot, I bet you’ve noticed those round things hanging from the ceiling.  Aside from making very mediocre frisbees, the rings can be used for one of the most coveted and elusive Crossfit movements- The Muscle Up.  Combining all of the hardest parts of a pullup, a ring dip, and a barroom headbutt, the Muscle Up is a skill that can take a long time to learn on your own, but with careful practice and coaching can realistically be achieved in a fairly short time period.  Our own Coach Noah, born to the unholy union of a chain smoking Russian gymnastics coach and his lovely Chimpanzee bride Jenny Bananas, will be running a Skills Class devoted to learning, practicing, and developing the Muscle Up on Sunday, August 12th at 5:00 PM.  Space is limited to 8 participants, and those interested should sign Email Noah(AT)crossfitsouthbrooklyn.com to sign up.  There is a $15 fee for the class and a strict buy in of 3 Unbroken Chest To Bar Pullups and 3 Ring Dips.

2 Slots Left For the CFSBK Gymnastics Series

Join guest Gymnastics Coach Ken H as he takes you through 4 weeks of basic gymnastics tumbling.  The movements will build on themselves and get progressively more difficult. The basic gymnastics class will help students understand how to control their bodies through different movements, and being up-side-down.  The class is broken up into 4 distinct sections: Warm-up, Strength, Stretching, Gymnastics.  Space is limited so sign up now!  Please email hallerk(at)gmail(dot)com for more information.

Basic Gymnastics Tumbling Class Dates and Times:
Sundays from 2pm – 3pm
8/5, 8/12, 8/19, 8/26

Price:
$60 for 4 Weeks

Cap:
8 Participants
Register Here!

Rest Day Trivia!
1. The average man, woman, and child in this country drinks an average of how many Coca-Cola soft drink products per year? Closer to 3, 30, 130, or 300?

2. Considered the social and academic equivalent of the Ivy League colleges, the Seven Sisters Colleges, set up in 1915, were among the pioneers in higher education for women in the United States. Four of these colleges are Mount Holyoke, Barnard, Bryn Mawr. Which are the remaining 3?

3. One of the great comebacks of the 1990’s belongs to a tennis star who returned to the sport two years after being stabbed by a tennis fan. Who is she?

4. How many numbers between 0 and 100 are divisible by both 6 and 8?

5. What is the only mammal that can fly?

As always, no researching for answers!
_______________________
Makes People Better CrossFit
38 Essential NY Restaurants NY Eater
Greg Glassman on Helping Affiliates

Fitness

Spend 15 minutes working on the Hang Power Clean and Push Press or Split Jerk. Remember to hit the “Jump” position on the way up.
___________________

Performance

Spend 15 minutes working on the the complex:
1 Power Clean + 1 Push Jerk + 1 Split Jerk.
Go only as heavy as you can keep clean for all reps in the complex. Focus on an aggressive drive UNDER the bar.

______________________
Fitness/Performance

3 Rounds of:
Dumbbell Bench Press, 12 Reps
Row Max Calories In 20 Pulls

Find a heavy 12 on the Dumbbell Bench, you can work up to a heavy set or start with something heavyish and stay there for all 3 sets. 

Post results to comments.

Arturo R on Kipping Pull-Ups

Last Chance To Sign Up For Strength!

A Cycle- Novice Cycle
July 30-Sept 21
Monday, Wednesday at 7pm, Friday at 6pm
Register Here!

Register Here!

4 Slots Left For The CFSBK Wine Wasting!
Date: Saturday, August 25th

If you have ever seen nywineguy on the white board – this is him.  Brian has been a Certified Sommelier within the Court of Master Sommeliers since 2008 and is currently the NY/NJ/Penn Manger for The Hess Collection Winery.  He has worked in all aspects of the wine industry from production to restaurants and stores to distribution and now represents one of the top family wine companies in the US.  Brian has been teaching about wine and training service staffs since 1995 and is also President of bottlejunction.com; a website dedicated to connecting small wineries and distributors.

____________________
What are some of your favorite movie fight scenes?

Fitness

5-10-15-10-5 Reps for time of:
Dumbbell Thrusters
Jumping Pull Ups or Ring Rows
__________________

Performance

5-10-15-10-5 Reps for time of:
Thrusters 95/65
Kipping Pull Ups

If you are doing any version of a strict pull-up, perform 3-6-9-6-3 reps

Post time and Rx to comments.
compare to “Fran” and “Narf”

Sarah J looking comfortable at the bottom of a 1RM

Happy Birthday, Kate D!

Dumbbell Thrusters

The Thruster is a common CrossFit exercise that requires you to squat below parallel with a load on your shoulders then thrust it overhead in one fluid movement. It’s commonly used as a potent conditioning tool and less commonly used as a strength developer.  Today’s workout has two versions of the Thruster, one with Dumbbells and the other with a Barbell.  While more total weight can be moved with a barbell, mobility limitations can make it very uncomfortable for many people to rack the barbell on their shoulders.  If you have a really hard time keeping your elbows up as you descend and find the movement stressful on your wrists, Dumbbell Thrusters are probably going to be your best bet.  Dumbbells also require more shoulder stability and are excellent at developing muscle symmetry. 
A common issue with dumbbell thrusters is that as you fatigue your weaker side may begin to collapse inwards at the rack position or fail to lock out overhead. Often the dumbbell will begin to drop toward your chest during the ascent and then barely make it to lock out.  This is a clear indication that you’ve got underdeveloped external rotators in your shoulder.  To get through the workout, you’ll have to either slow down significantly or reduce the weight of your dumbbells.  Trying to gut through a collapsing rack support is ill advised as it could put excessive stress on the soft tissue in and around your shoulder. Below are a few different things you can do pre/post workout to help develop this weak link:

We recommend you do them 2-3 times per week for 3 sets of 8-20 reps. 
Joe Defranos Shoulder Health Circuit

______________________
1936 Olympics rowing: The greatest underdog, Nazi-defeating American Olympic victory you’ve never heard of Slate
“Fran” At the Arnold Classic
Miranda Does “Fran”

Fitness

Perform 3 sets of the following:
A) High Bar Back Squat x 8 reps.
Rest 30 seconds
B) 5 Lat Activations
Rest 90-120 Seconds
 
Add 2-10lbs from last week’s squats
______________________

Performance

Spend 15 Minutes working up to a heavy set of 10 reps. This should be lighter than Wednesday’s 5’s (~ 85%). If you made all 10 reps last week add about 5-10% to the bar and try again today.

______________________

3 Rounds for times:
30 Kettlebell Swings
400m Run

Rest about 2-3 minutes between attempts.
compare to 3.31.10

Post results to comments.

Coach MeLo Squats 220

Book Club Book Is..

Ready Player One by Ernest Cline; suggested by Julie B! Start reading and plan on the next book club meeting being held on Sunday, August 19th at 5pm at Pacific Standard. All are welcome to participate in the book club!

Upcoming Strength Cycle Dates

We all want to get stronger. That’s because we implicitly understand that building strength is the foundation for increasing overall physical capacity. It has been proven again and again that lifting heavy primes our bodies to be more effective and efficient at metabolic conditioning workouts. Strength is the only mode of training that supports everything else we do in the gym and in life. Plus it’s pretty badass.

We are offering four 8 week Strength programs that will involve the following:
* Small group training designed to increase your competency with the lifts.
* Consistent and repeated exposure to the powerlifts along a linear progression of weight
* Short and intense complementary conditioning workouts.
* Group discussions on lifting topics including: planning warm-ups, the mental aspect of lifting, and elements of the adaptive response to strength training.
*New PRs.

A Cycle- Novice Cycle
July 30-Sept 21
Monday, Wednesday at 7pm, Friday at 6pm
Register Here!

Register Here!

What Olympic Sport Are You Most Excited About?
_______________________
Olympic Sports
All About Gut Health Precision Nutrition

More photos from the Tough Titsday Powerlifting Meet are now up here!

Happy Belated Birthday Jim Ryan
Happy Real Birthday, Brian D

The Return of CFSBK Gymnastics: Rings and Tumbling 101

Ring Strength Class
Join guest Gymnastics Coach Ken H. as he takes you through 4 weeks of gymnastics strength training with an emphasis on developing a rudimentary ring routine.  Each class will include a proper warm-up, stretching and then use both isometric and dynamic strength exercises to develop: core strength while learning transitions on the rings, levers, muscle-ups and planches.  Students will also have strength and flexibility assignments to do on the outside of class.

Ring Strength Class Dates and Times:
Sundays from 1pm – 2pm
8/5, 8/12, 8/19 & 8/26

Price:
$60 for 4 Weeks

Cap:
8 Participants
Register Here!
 
______________________________

CFSBK Book Club

We had a ton of folks submit books for the Sci-Fi Edition of the CFSBK Book Club.  Today is the last day to cast your ballot. Please email pjeanlouis1(at)gmail.com with your selection and we’ll see which book wins out.  Please only vote if you plan on participating in the book club!

• Anathem – by Neal Stephenson
• Cat’s Cradle by Kurt Vonnegut
• Do Androids Dream of Electric Sheep? by Philip K. Dick
• Ender’s Game by Orson Scott Card
• Hitchhiker’s Guide to the Galaxy by Douglas Adams
• Ready Player One by Ernest Cline 
• Reamde by Neal Stephenson
• Snow Crash by Neal Stephenson
• The Age of Miracles – by Karen Thompson Walker
• Wild Seed by Octavia E. Butler

_______________________
CFSBK’s Next Equipment Purchase
How To Do Picture Perfect Easy Double Unders Technique WOD
How Hard Can It Be? (Gymnastics) WSJ
Supplement Recommendations TTMJ
Soak Fitness Bath Salts Rogue Fitness
How Shark Attack Survivor Got Fitter WSJ