CrossFit South Brooklyn

Established 2007

Open WOD 12.1

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Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75/45 pound Snatch, 30 reps
135/75 pound Snatch, 30 reps
165/100 pound Snatch, 30 reps
210/120 pound Snatch, as many reps as possible

We’ll be providing scaled weight progressions for folks not competing in the Open.

Post reps completed and Rx to comments.

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They Came for the Competition and Stayed for the Gun Show

Happy Belated Birthday to David “D-Mak” M!

CFSBK at the NYC Open Series Competition

CFSBK was in full force yesterday as we hosted the second event of the 2012 NYC Open Series.  Amazing work from all the competitors who put on an amazing display.  Congratulations to Sarah LR for taking 3rd place amongst the women and to Jess Fox on hitting a Snatch PR during the event! 

We also want to give a special thanks to all the volunteers who helped make the event a success and to all those who came out to show support for Team CFSBK! 

CFSBK Powerlifters Hit Big PRs in Pennsylvania!

Yesterday Coach Jeremy accompanied Michele K, Rob I and Nicole A in the 2012 International Powerlifting Association PA State Powerlifting Championships in York, Pennsylvania.  All three lifters hit big numbers and new PRs! 

Michele K-185 (PR)/90/205
Rob I-360(PR)/215(PR)/400(PR)
Nicole A-225/100/220(PR)

Reaction To the Open WODs

The Open is a great time to think about your mental planning for competitions.  A unique feature of the Open and CrossFit is that each workout has the opportunity to play for or against your personal strengths, weaknesses and/or biases. When 12.3 is announced will you find reasons to pick it apart and ride an emotional response? Or better yet, will you simply analize it and start thinking about how you’re going to optimize your output?  We can spend a lot of time thinking about workouts or lifts without productively influencing them.  Use the open to take each workout that comes out of the hopper and develop a productive  work/rest strategy and mental plan. Good luck!

Join the CFSBK Softball Team!

Interested in putting that functional fitness to use?  Dan H. is in the process of recruiting 15-16 members for a CFSBK softball team as part of the YMCA Adult Co-ed League. Games are usually held once a week around 7pm at the Red Hook fields.  A small league fee of $40-50 per person will be expected to participate for the season. ALL levels are welcome.  If you’re interested or have any other questions, please contact dh3 at dhalioua(at)gmail(dot)com.
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CrossFit Open WOD 12.2 at CFSBK

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Today CFSBK is hosting WOD 12.2 of the CrossFit Open and will not be holding regular classes.  Best of luck to team SBK and all our visitors on today’s event! We’ll be back on tomorrow!

MEN – includes Masters Men up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

WOMEN – includes Masters Women up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

Post reps completed to comments.


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David does 12.2

Traveling to CFSBK?

If you’re coming to CFSBK for the first time, you might consider the following:

Parking: Look for parking on Degraw street and in the avenues and side streets south of 4th avenue.  Everything above 4th ave is residential and tricker to find parking in.

Subway: The closest Subway would be taking the R  to “Union Street” or  2   3   4   5   B  or  Q  to Atlantic Ave.  Check us out on Google Maps here

Coffee: Root Hill Cafe is open at 8:30am on Saturday and Sunday. Tell them you’re from CrossFit and get 10% off your order!  Root Hill is located at 262 4th Ave at Carroll Street.

Food: Bierkraft is a great place to grab a “Paleo Special”,  Ice Cream Sandwich and a post WOD Beer!  Bierkraft is located on 4th avenue beween Union and Sackett.
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Rest Day

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Strong People!

Want to see how they did? Check out this shot of everyone’s numbers! You can also see more over at our Flickr Page!

There are no Classes tomorrow due to the Open Sectional Event CFSBK is Hosting. All are encouraged to come out and cheer on Team SBK. The event will start around 9:00am, don’t forget to wear the old skull and cross bones!

Volunteers Needed!

Team SBK needs volunteers to act as judges, registration staff, score runners, etc. If you’ve got a few hours available on Saturday and want to contribute, please email Christian(at)CrossFitSouthBrooklyn(dot)com.  Support the Black Sea!

Opening Act

Looking for a coveted spot in the TD 5 Boro Bike Tour, the NYC Triathlon, or the NYC Ironman Competition? Want to support an incredible NYC nonprofit at the same time? CrossFit member Scott Jackson’s wife runs a stellar nonprofit, Opening Act, that brings life changing theater arts programs to our city’s most under-served schools. Through one of their funders, you can snag a spot in any of the above races. Each event requires a registration fee and fundraising commitment (please specify Opening Act as your partner charity). More details can be found by clicking on the event you’re interested in listed above!

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Press

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70%x3
80%x3
90%x3+

If you’re doing a 3×5 linear progression, add 1-5lbs as appropriate.

Post loads to comments.
compare to 2.23.12 and 2.1.12

21-15-9 Rep Rounds For Time:
Pull Ups
Burpees

There is a 10 minute cap on this workout.

Post time and Rx to comments.
compare to 12.30.11

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Paleo Goodness at Kim M’s Recent Rest day Dinner

Congratulaions Paleo Warriors!

The Paleo Challenge is over!!! You’ve survived 2 months of diligent cooking and eating with an eye towards your health and performance.  Many of you have learned valuable lessons about nutrition and yourself over the last 60 days that we hope you’ll be able to use for the next 8 months.  Please remember to submit your Post Challenge Write Up asap! The details of which can be found on yesterday’s post.

Can you summerize in 3 statements what you learned from the Paleo Challenge? If so, post to comments!

WOD 12.2 Announced

MEN – includes Masters Men up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

WOMEN – includes Masters Women up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

Rich Fronning And Dan Bailey WOD Demo (98 and 95 Reps Respectively)

This Saturday we’ll be hosting the Open Competition with athletes from CrossFit Virtuosity, Long Island City, Queens, Metropolis and more showing up to throw down.  There will be no regularly scheduled classes on Saturday.  If you’re not participating in the event we encourage you to come on down and cheer on Team SBK!  Folks who are registered for the Open but aren’t competing will have an opportunity to attempt 12.2 on Sunday as it will be our posted Group Class WOD.  If you come on Saturday, remember to wear your SBK shirt and join the Black Sea! Also- we’re looking for a few good volunteers to help us judge and set-up the event. If you’d like to help out, please email Christian(at)CrossFitSouthBrooklyn(dot)com to sign up.

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Back Squat

Posted on

70%x3
80%x3
90%x3+

If you’re doing a 3×5 linear progression, add 2.5-10lbs as appropriate.

Post loads to comments.
compare to 2.22.12 and 1.31.12

3 Intervals of:
As Many Rounds as possible in 2 Minutes of:
15 Dumbbell Thrusters
15 Kettlebell Swings, Face Level

Rest 2 Minutes

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Justin and Noah get their Thrust On

Best of luck to Rob I, Michele K and Nicole A who will be competing in the 2012 International Powerlifting Association PA State Powerlifting Champions this Saturday!

Good Luck To Everyone competing in the CrossFit Total Today!

The event starts at 6:30pm if you’d like to spectate. Today will be our largest total and cummulates 8 weeks of moving steel for these 20+ guys and gals

The Paleo Challenge Is ALMOST OVER!!

We’re so close (hours!) to the end of this grand experiment! I’m using the word experiment very specifically because over the last two months we tested and observed how modifying our diet, sleep and training habits has affected our bodies.  Additionally, this has also been a powerful case study in behavior change psychology and compliance strategies.  At the outset of the challenge, everyone listed why they wanted to make these changes and what the parameters of their challenge would be.  Over the course of the challenge some of your goals may have fallen by the wayside while others might still be in full swing.  The idea behind the challenge was to catalyze behavior change and give you two dedicated months to practice habits that could make you a healthier and happier person.  The point was never to be perfect, it was to get better.  Do you think you’re better off now than you were at the end of 2011? If you can answer “Yes” to that question then you’re moving in the right direction and I encourage you to persist beyond February.
Below I’ve listed the protocol for submitting your Post Challenge Write-Up and “After” Pictures.   Although these will be necessary for determining our Paleo Challenge winners, they are also critical for each and every one of you to assess what you’ve accomplished over the last two months and what your plans are moving forward.   I’ve had so many people tell me they were upset that they abandoned their Paleo Challenge goals after last year’s challenge ended.  Progress was being made and instead of sticking with it they regressed to the original status quo and landed right back where they started.  Having an exit strategy is critical for finishing this challenge on a high note and moving yourself in the right direction for the rest of 2012.

How to Submit your Post Paleo Challenge Material:
Step 1: Dig up your original Paleo Challenge Write up and Before Pictures and review them.
Step 2: Answer the 5 Questions below and take your After Pictures.  If you want to see an example of a filled out Post Challenge Write-up, you can find David’s Here. 
Step 3: In ONE email, paste your original write-up and  post Challenge write up in the text box.  As an attachment or pasted into the email, include your before and after pics.  Please put “Your Name’s Paleo Challenge Results” as the subject.
Step 3 is critical for us to efficiently sort through all your submissions. We’ve got over 140 people registered and theres no way we can dig back and forth between everyone’s emails to find and compare all the material.  Including the original write up, post write-up, before and after pictures in one email is the only way we can accept submissions. 

1. Briefly describe the beginning, middle and end of your Paleo Challenge.  (We’re looking for 3-8 sentences per section)

2. Based on your previously stated goals, In what ways did you succeed with your paleo Challenge? Were there any other positive adaptations you experienced?

3. Based on your previously stated goals Where did you fall short on your challenge? What were the Negative adaptations you experienced?

4. What did you get out of this experience and what are your plans moving forward? On a scale of 1-10, how confident are you that you can follow through with your plan moving forward for the next 8 months?

5. Please post any metrics that you’ve got out of this challenge (BW, clothes, inches, performance metrics)

Submission are due by March 3rd to CFSBKPaleoChallenge(at)Gmail(dot)come.  Get Crackin!

Announcing The CFSBK Softball Team!

Interested in putting that functional fitness to use?  Dan H. is in the process of recruiting 15-16 members for a CFSBK softball team as part of the YMCA Adult Co-ed League. Games are usually held once a week around 7pm at the Red Hook fields.  A small league fee of $40-50 per person will be expected to participate for the season. ALL levels are welcome.  If you’re interested or have any other questions, please contact dh3 at dhalioua(at)gmail(dot)com.

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