Standing Broad Jump Test
Take 5-7 attempts to benchmark your standing broad jump

Partner Farmer Carry Around the Block
Pick something heavy carry it around the block with a partner. Alternate the weight whenever someone has to put it down. Each athlete performs 5 burpees every time the weight is put down.  Go heavy.

Post experience to comments.

Bethany Demos an Excellent Overhead Position with the Dumbbells: Neutral torso, full extension of her arms, symmetrical dumbbells directly overhead.

Old CFSBK Videos

• Here is a video of a Group Class from 2008. We were in the basement of the Lyceum, had very little equipment
• Here’s Jeremy at the 2009 North East Regional tearing off a callus and finishing the final workout of the weekend
• Here is David talking about starting CFSBK for an old CrossFit Journal article

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2-2-2-2-2

Work up to submax heavy double. Use a slightly wider stance than you usually do. Perfect technique.

Post loads to comments.

Assitance Work
100 Banded Good Mornings
3×15 Pallof Press Each Side

Dan Rx’d Gives the 28kilo the old Heave Ho

Ken’s Ring Strength Series Returns

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. Space is limited so sign up today!

Physical Requirements:
1 Strict Pull-Up, Women
3 Strict Pull-Ups, Men
5 Push-Ups, Women
10 Push-Ups, Men

Class Dates and Times:
The start date will depend on how quickly people sign up. If you’re interested please contact Ken ASAP, we’ve already got a few folks from the last cycle pre-registered.
Sundays from 1pm-2pm (not Saturdays as previously posted)

Price:
$60 for 4 Weeks

Cap:
6 Participants

To Register:
Please email hallerk(at)gmail(dot)com

Ken Haller’s Bio
Ken was a nationally competitive gymnast in Newton Ma and at the University of Michigan. After graduating, Ken coached for eight years at Capital Gymnastics in Northern Virginia where he coached regional and national champions. His students have gone on to be NCAA champions, and members of Cirque du Soliel. In searching for an activity to replace gymnastics, Ken filled the void with rock climbing and yoga for the past ten years and recently found CrossFit to round out his training.

Sol Flower Farm CSA Sign Up

Attention all would-be CSA members! It is time to sign up for your share. Sol Flower Farm will begin weekly drop-offs on Wednesday, June 6 and they need to know whether you’re in. In order for CFSBK to remain a drop site, we need a minimum of 25 shares – so far, we have 6. If you want a variety of fantastic, affordable vegetables carefully selected and delivered to you each week, then sign up by May 1. Go here to find out the details.

Do you enjoy offering cooking tips, coordinating veggie swaps and chit-chatting with fellow food lovers? Are you interested in receiving a discount on your CSA share? If so, you might consider acting as a CSA shift manager for CFSBK. We are looking for 3 people to rotate managing the evening distribution of veggie shares during the June-November season. Once every three weeks, you would staff the 5-8pm pick up window; responsibilities include making sure each member gets their box, distributing any unclaimed veggies to (eager) gym members, breaking down and storing boxes at the end of the evening. For your work, you’ll receive a discounted share from Sol Flower Farm. This is a fun and easy way to get your veggies even cheaper!

Email margie(at)crossfitsouthbrooklyn(dot)com by May 1 if you’re interested.

Also remember to sign up for your meat share from Herondale Farm – the next cycle starts June 6 as well!

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CFSBK is Extreme Fitness NY Post
Kettlebell Juggling On a Beach Youtube
World Champion Ivan Denisov does the 60kg (132lb) Kettlebell 1-arm jerk for 52 reps. in 5 minutes Youtube

Worm stands in awe of Teddi’s overhead position.

The Weight Of The Nation

Our own Kate Ba has been working on an HBO series entitled “Weight Of the Nation” which examines America’s Obesity Epidemic. Check out what she had to say about it below:

“Here is the website for the series I have been working on for the past two years. There is a trailer on the site. The series airs May 14th and 15th and the four features and 12 short films will be available free on HBO.com starting that week as well. I’m very proud of this series and I hope that we reach some people and make a difference. “

Volunteer For The CrossFit North East Regionals

Now that the Open is over, the top ranking individuals and teams move on to Regionals.  The North East event takes place on May 25-27 at Reebok World Headquarters in Canton, Mass.  Coaches David and Margie are on the event organizing team (Margie is actually at Reebok HQ today).  If you’re interested in volunteering as a judge or support staff, please let us know and register here. We would appreciate it!

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Scientists Discover Delicious New Species
Handstand Walk, Air Squat WOD Demo with Annie Thorisdottir CrossFit

25 Minutes Not For Rounds Of:
3 Wall Climbs (hold for a 2 count at the top)
6 Parallette pass-throughs (forward + back = 1)
12 Hug a Twinkies (hold for a 1 count at the top)
24 Hollow Rocks

Post experience to comments.

“The Chanster” (Chris C) Gets Ready To Pull

“The Substitute” Premiers Tonight!

Season two of “The Substitute” a quiz show on MTV hosted by our own John Gabrus Premiers tonight at 7pm. Gather the whole neighborhood to sit

Check out the trailer for the second season of Gabrus’ TV Show, “The Substitute”. Season 2 premiers April 16th at 7pm

Great Training Video

Here you can see Caity Matter Henniger Clean and Jerking the following work weights. 145, 155, 175, 180, 190(f), 190, 190lbs. Caity was the 2008 CrossFit Games Female Champion and is coached in this video by US National Team and Team CrossFit Olympic Weightlifer Natalie Burgener.  Watch Caity’s lifts, listen to the feedback she gets and see if she can make the corrections. Video courtesy CrossFit.com
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Doctor Detective with Spencer Nadolsky Case Study #3: Missing Libido and Low Testosterone Precision Nutrition
Parallette Pass Throughs and Wall Climbs CrossFit
Hug a Twinkies CrossFit

4 Rounds NFT of:
8 1 Arm Swings, Right arm
8 Push Presses, Right Arm
8 Reverse Lunges, Right Leg, Front Rack Position
8 1 Arm Swings, Left arm
8 Push Presses, Left Arm
8 Reverse Lunges, Left Leg, Front Rack Position

Choose a medium/light weight and try to keep moving. This should get you sweaty and breathing heavier but not challenge you.

Work Up to a Heavy Single with Perfect Technique of the Following Complex:
High Hang Power Clean
High Hang Squat Clean

Focus on getting a good “Brush” at the top of your 3rd pull and pulling under quickly.  If you start slowing down or missing positions pull the weight back. Every rep today should be crisp, no missing no grinding.

Post what you worked on and improved to comments.

Joy M Demonstrates Good Jump Rope Position: Neutral torso, elbows tucked, small efficient jumps

Back-Off Week is Here!  Great work everyone over the course of the last cycle!

Back Off Weeks

By David Osorio

For most of us, it can be quite difficult to hit the Wods hard week in week out ad infinitum.   Your ability to successfully train at high intensity over a period of time is determined by genetics, recovery, nutrition, injuries and training age.  At CrossFit South Brooklyn we follow a 3/1/2/1 weekly microcycle which looks like this:

CFSBK Microcycle
Saturday On
Sunday On
Monday On
Tuesday Off (AM class does Monday or Wed make-up Wod)
Wednesday On
Thursday On
Friday Off

By allowing at least two non sequential days off we can train at high intensity over the course of a week. Consistently training CrossFit more than three days in a row can lead to a decrease in performance due to accumulated inflammation and a lack of recovery.  Many of you guys have been following our 3/1/2/1 schedule with great success.

But what about training over longer periods of time than a week?

The type of training we do as CrossFitters leads to degrees of adaptation much more closely related to competitive athletics than traditional “fitness” programs. That being said, it’s important to note that most organized sports teams map out their yearly programming goals based around a competitive season.  Conversely, CrossFit is a GPP program which aims to achieve a consistently high level of work capacity over a life time. There are many individuals who use CrossFit to train for their sport or occupation (MIL/LEO etc.) and an ever growing number of people who are competing in CrossFit as their primary sport.  These individuals will generally modify variables of their programs to better prepare themselves for competition or deployment.

But what about “me”?

The majority of us are training CrossFit without any regard to a specific competition or training goal other than health, longevity and elite fitness.  It’s therefore necessary for the average CF’er to take it upon themselves to consider their training over longer periods of time than a week. As mentioned earlier, hitting Wods hard can take a toll on us and we’ve got enough people coming more than three times a week that it has become prudent to formalize some cyclic recovery into our program. Starting today, we’re going to implement posted “Back Off” weeks every fourth week. We encourage our athletes who train with us three or more times per week or more to use this as a period to scale back intensity and give your body a chance to clean house.  The workouts we post on back off weeks will not be dramatically different than traditional programming but will favor Max Effort days and shorter (sub 12 min) Metcons.  Athletes who are following the back off should treat the workouts as maintenance and accordingly decrease intensity.  If you train with us less frequently, perhaps once or twice a week and are not considerably active outside of CrossFit then you shouldn’t worry as much about the back off week and simply listen to your body.

CFSBK Mesocycle
Week 1 On
Week 2 On
Week 3 On
Week 4 On*
Week 5 Crush Week
Week 6 Back Off/Skill Week

*Note: We sometimes extend the training weeks from 4-8 depending on what we’re focusing on each cycle.