Barbell Warm-Ups

Suggested Viewing

How Clean Is Your Bathroom?
Coach Glassman (creator of CrossFit) talks about what be believes are the most important characteristics of a successful affiliate. What do you think?

Schedule Changes

Effective January 1 we’ll be adding 5 more Group Class hours per week. Our evening schedule will go to a half hour start and we’ll be adding a 1pm class on Saturdays.  Get Stoked.

Monday through Thursday
6am, 7am, 8am, 12pm
4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm

Saturday
8am, 9am, 10am, 11am, 12pm, 1pm

More information on to come.

Competition Weekend

Lots of testing going on this weekend for CFSBK’s athletes!

Saturday: Hoboken Winter Challenge
12 of CFSBK’s competative CrossFitters will be heading to Hoboken for the Winter Challenge. We’ve participated in this event the last few years and are gearing up for a great showing this Saturday.

Sunday: CrossFit Total
Coach Jeremy’s Strength Cyclers will wrap up their 8 week cycle this Sunday at 1:00pm. Over 20 lifters will be testing their 1RMs in the Back Squat, Press and Deadlift. All are welcome to come by and cheer on the lifters.

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6 Tips For a CrossFit Newbie
Kevin James 70lbs Weight Loss
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Kristen Clever Lifting at the USAW American Open

Five rounds for time of:
12 Deadlift 155/105
9 Hang Power Clean 155/105
6 Push Jerk 155/105

Post Rx and time to comments.
compare to 12.25.11

Remember, “DT” as Rx’d is now on the CFSBK leader boards!
See Jason Khalipa do this in 6:18

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

A Day In The Life of CFSBK

Yesterday I had the pleasure of working with a very diverse sample of our community. I thought I’d share with you all some of the highlights of my day in the hopes of you seeing CFSBK from my viewpoint for a day:

9:00am: Group Class
A diverse bunch of folks hitting Fran hard. Group class is the melting pot of CFSBK where seasoned veterans, sophomores and newbies come together to challenge themselves and those around them. Every single class is different, interesting and fun.

10:00am: Dr. Mike and  Dr. Judy
My “Platinum CrossFitters”. Two of the more senior folks I train who came in with really modest goals and have amazed me with their progress and commitment to strength and conditioning.  These guys are not only an inspiration but a wealth of knowledge and experience. Great additions to our community! We recently posted a video of Mike Squatting!

11:00am: Group Class
An even bigger bunch of folks crushing Fran. I jumped in to give Noah a second hand since we had a big turn out. Fran is a big day for lots of folks and I hoped that I could give someone that extra push or cue that leads them to a PR today.  I could have easily gone upstairs and relaxed, but it’s too damn fun to be around you people.

12:00pm: Comp Class
Some of CFSBK’s competitive heavy hitters. A great combination of VERY motivated folks with big engines and the time, capacity and interest to go the extra mile with their training.  Coaching at this level needs to be more refined and technical. After a warm-up we work some fine details of Snatch Pulls and Tall Snatches before getting after Fran competition style with judges.  Everyone in this class could run circles around me all day so I’m humbled to get to coach them.

1:15pm: Teaser Class
9 folks who have never done CrossFit before. I take them through the name game, some DROMs, Squats, hollow holds then a WOD which consists of a couplet of Rowing and Burpees. Afterwards we discuss what’s important in a fitness program (Diversity of movement and time domains, chasing concrete performance markers and something mentally and socially stimulating). Some folks sign up on the spot, others never come back, I hope I’ve made a positive impact on them regardless.

4:00pm: CrossFit Birthday Party
Twelve 7 year old boys get put through a two hour birthday party, CrossFit Style. We play the following games:

CrossFit Tag Team Bowling:
Think of a bowling relay race where three teams try to earn max points by sprinting to knock down pins (Foam Rollers) with medicine balls. Once they make their throw they’ve got to pick up their pins and run the ball back to the start line so the next kid can start. We’re trying to build comradery, speed and accuracy.

Zombie Apocalypse
Part 1: Outbreak
A virus is spreading turning kids into zombies. 3 Zombies start within city boundaries and try to rip flags off the humans. If you get your flag ripped off you need to do 5 burpees after which you’re reborn as a zombie and can start hunting.  Each game is about 2 minutes and we see how many survivors are left at the end round. Hiding in the big tire is very popular..

Part 2: Aftermath
2 Camps of survivors are left on earth and supplies are few and far between. I hide an axe (a great Zombie defense tool) in the abandoned city (a bunch of mats, boxes, the big tire, kegs etc strewn about) and call out 1-2 members from each team to find it as fast as they can and bring it back to their camp. (think, steal the bacon meets 28 days later)

The CrossFit South Brooklyn Infantry Obstacle Course
An Obstacles course with lava rocks, balance beams, handstand walks, a crawl through and ends with each kid swinging off a platform on a ring and knocking down a wall to escape. This is the “slowest” game but requires the most accuracy and control in movement.

My goal is to have the kids connect physical activity with a positive experience. Also- let kids be kids and have some down and dirty fun.

21-15-9 Rep rounds for time of:
Thrusters, 95/65
Pull-Ups

Post time and Rx to comments.
compare to 9.10.11 or 7.27.11

Weird POV Squats with Coach Nick

Congrats to Coach C Fox

Benchmark by Dan Betz

I’ve been a member of CFSBK for 2 years now and I’ve always been frustrated with the lame WOD-tracking apps out there. I know it’s come up a few times in the comments on the blog so some of you definitely feel my pain. Workout journals, the gym whiteboard, and the gym leaderboard are all great ways to track your progress and compete with your fellow CFSBKers, but I wanted a more personalized way to compete with a focused group of my friends. Since I couldn’t find one, I built one with a couple of my friends.

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Kipping Pull-Up Series CrossFit
2012 CrossFit Games – Men’s Final: Fran, Heat 1, 2 & 3
2012 CrossFit Games – Women’s Final: Fran, Heat 1, 2 & 3
Human Turkish Get Up

Fitness: 3×5 Across
Add 2.5-5lbs from your last exposure.
Linear e12/12

Performance: Work up to a 5RM
Intensity e5/6

Post loads to coments
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Spend 20 minutes working up to a heavy triple Turkish Get Up

Post loads and implement to comments.

Chris Fox Laftin Wates

This is the event I’m doing today. Just me lifting from SBK but thankfully J is coming along. USA POWERLIFTING NORTHEASTERN USA REGIONAL CHAMPIONSHIPS

My openers are:
355 Squat
235 Bench
475 Dead

Hoping to hit:
385 Squat
255 Bench
525 Dead

Wish me luck!

Why compete?

By Chris Fox

As a youth I was not very involved in competitive sports, so I can’t speak to that angle on why competition is a healthy aspect of training as an adult. Sure, I’ve played some pick up football, basketball, rugby, baseball, etc…but the consequences were only week to week, never having long lasting meaning to me. As an adult I have found new meaning in what training and testing mean to me. I’ve trained with intention and set performance goals for more than a decade and found Crossfit within the past 6 years. Crossfit was the first time that I had ever really tested my performance in a competition setting. The beauty of Crossfit, and the related fitness sports that go along with it like powerlifting, olympic lifting, strongman/women, adventure races, etc… is that while you are ‘competing’ with the people you’re sharing floor/track/trail/platform space with, you must also compare your performance to your own previous performances. Sometimes the goal may be to only finish an event. First time out? Just get through it with success. Other times it may be to best your previous years placement or possibly to achieve a top place in an event. In my case the goal is to get better as an athlete and to not slip backward as the competitive environment gets more and more, well, competitive.

I’ve no illusions of winning any powerlifting meets, olympic meets, the Crossfit Games, or even any of the local throwdown style events. Does that mean that my participation is silly? Hell NO! I get to hang with some cool folks, push my limits, and measure where I lay not only in comparison to my fellow athletes but also in relation to my previous self. As a (very) soon to be 40 year old male, society would have me believe that my best days are behind me. I respond with a resounding “NOT” and strive year after year to be a bit better that the me from the year before. I enjoy the process, the goal setting, and the satisfaction of knowing that I prepared for an event as best as I could. Or, in learning what I might do differently  the next go around.

We test ourselves day in, day out at CFSBK. There are metrics to be recorded for sure, and you should be tracking them regularly. I encourage you all however to step outside of your comfort zone once in awhile and and test your performance in those not so cozy places where the others are. You might find out that you hate it, but you might also find out that it inspires you to be better or at least have some outside of the box fun. At the very least you’ll have learned something about yourself.

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Homebrew To The Rescue

Fine drinkers! The victims of Sandy need you to guzzle loads of beer. It’s the charitable thing to do—at least, it will be on December 15.

Please join us when 10 of New York City’s finest homebrewers take over CrossFit South Brooklyn for a one-of-a-kind charity event to support organizations doing real, on-the-ground work for victims of Sandy. (That does not mean you, Red Cross.)

In addition to unlimited samples of some of the city’s best homebrewed beer, you’ll be treated to meats, cheeses and other tasty, top-secret snacks. There will be a raffle with killer prizes from Sycamore Bar & Flowershop, Four & Twenty Blackbirds, Brooklyn Homebrew and CrossFit South Brooklyn just to name a few!

You can get tipsy, stuff your gut and help New Yorkers who need it most? It’s a win-win for everyone. Today, let your liver do the heavy lifting.

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