CrossFit South Brooklyn

Established 2007

Back Squat

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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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Dr. Osborne discusses Gluten/Grain free diets and an evolutionary perspective on digestion Fox News
CrossFit Gonzaga’s After School Teens Program Does Weighted Pull-Ups CrossFit
One Down CrossFit Games
How We Got 500 Athletes on Team CrossFit NYC CrossFit Games
The Casual Competitors Take On Week 1 CrossFit Games

Rest Day

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A typical Rest Day for Martina O

Rest Day News and Notes

  • There are No Classes this Saturday as CFSBK will be hosting the CrossFit Open Sectional Workout for WOD 12.2.  Click here to read more and sign up!
  • Speaking of upcoming events, on March 31st and April 1st we’ll be hosting Shane and Laura Phelps-Sweatt for the CrossFit Powerlifting Seminar.  Check out the Event Page to learn more and sign up.
  • Inspired by a recent conversation in the comments section, Samir C decided to write a post on his blog about his thoughts on CrossFit’s relashionship with the Military.  Read here
  • The Paleo Potluck is coming up on March 10th! To learn more and RSVP please check out the Event Page. This event is open for all our community, even if you didn’t participate in the Challenge. We had about 100 people at the January Potluck and hope to have at least as many this time around!
  • This Wednesday at 6:30pm CFSBK’s Strength Cycler’s will be particpating in our largest CrossFit Total to date. After 8 hard weeks of pushing and pulling steel these guys and gals are going to test their strength with three attempts at 1RM Back Squats, Presses and Deadlifts.  All are welcome to come spectate and cheer
  • Want to see some more cool CFSBK pics?  Check out our Flickr page which is updated weekly!

Heavy: A Response

By Coach Margie

“How did your squats go?” I ask.

“Heavy. More weight than last time. But heavy,” you say with a mixture of disappointment, exhaustion, and maybe even a hint of disbelief. 

As if you wish, you think, you expect that your increase in weight will feel lighter by virtue of the fact that you got a little stronger. And that’s your goal: to be strong enough that heavy weight feels light.

Well, I think you’ve got your goal backwards.

Weight should be heavy. You should be required to push. Getting strong is hard work, as Mark Rippetoe often says. It is a commitment; not something you suddenly arrive at, but rather a slow, deliberate journey that becomes more challenging over time.

Stress adaptation – a fundamental principle of physiology. When you tax your body it rises to the challenge by growing stronger. Your bones get denser, your muscle fibers increase their contractile potential, and your ability to recruit those muscle fibers becomes more efficient. Increase weight, increase capacity; increase capacity, increase weight. It is a harmonious vertical see-saw.

Once you gain enough technical proficiency to use loads that stimulate growth, you are at the glorious beginning of not just building tolerance for, but ushering in struggle. Struggle signifies progress. “Feeling good under the bar” means you gave it a fight, and are rewarded with the tired satisfaction of getting your reps done. It does not mean an effortless set of 5 where you barely breathed hard and didn’t ever once ask: “Is this rep gonna happen?”

Sure today’s weight will feel light one day: when it’s your warm up on the way to lifting something heavier. Relish heavy weight, it never gets easier. And you shouldn’t want it to.

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The Pusher Don’t Care (ibuprofen) Cathletics
Three Hidden Ways Wheat Makes You Fat Huffington Post
The Paleo Summit (Is Happening Right Now For free Online) Underground Wellness
Inhalable Caffeine May Get FDA Review Greatist
The Power of Habit: Why We Do What We Do in Life and Business (written by CFSBK Alum, Charles D)

WOD 2.27.12

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Perform 3 sets of the following complex for a maximal weight:
6 Deadlifts
3 Mid Hang Power Cleans
1 Push Jerk

You have 5 attempts to find a best complex. The bar may be dropped from overhead after the jerk but must be regripped and pulled within 3 seconds after it settles.

Post loads for each attempt to comments.
compare to 12.30.10

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WOD 12.1 Devastation

Congratulations to our newly named gym wear model, “Fran” for making the Tattly Blog!

Week One Ends

Great job to all our athletes that competed in Open WOD 12.1!  7 Minutes of Burpees proved to be a tremendous test of pure and simple work capacity.  To see how all our registred athletes did, check out the link at the bottom of the navigation bar on the left side of this page. We’ll update it every week with the new workout and our team’s progress.  We had 56 amazing SBK’er officially compete with 13 of them joining the 100 Burpees Club. We even had Rob F who was reeling from a stomach bug send in a video submission to qualify through this week 1. Below we’ve listed our top three men and women for this week.  Good luck to all at 12.2!

Joe O’Neill: 120 Reps
Christian Reiss: 118 Reps
Michael Mishik/Rickke Manazala: 116 Reps

Ellie Myers: 103 Reps
Melissa Loranger: 100 Reps
Kate Denny: 97 Reps

RSVP For the Final Paleo Potluck

Come one, come all, calling all cavewomen, cavemen, cavedogs, and cavebabies!  The 2012 Crossfit South Brooklyn Paleo Challenge is officially winding down, and now its time for everyone to put on their big white chefs hats again, because on Saturday, March 10th, at 6:00 PM we will be holding our final Paleo Potluck!

Please RSVP in the event page  with the dish you plan to bring and how many suckas you intend to roll with. As always, you may need to bring a crock pot or other thermonuclear heating device to keep your food warm/irradiated.

What is the best TV Show you,ve recently been watching?
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This is what 161 Burpees in 7 Minutes Looks Like CrossFit Games
Knee Sleeves CrossFit One World
The Improper Alignment Speech Ido Portal
How to Be Coachable: Advice from Expert Coaches Breaking Muscle

Deadlift

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65%x5
75%x5
85%x5 (No rep out)

*If you made all your reps last cycle then add 5-10 lbs to your deadlift training max

Post loads to comments.
Compare to 1.28.12 and 1.7.12

then,

Row 2K or Run 1 mile for time
Compare to 12.11.10 or 11.23.11

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Billy K on WOD 12.1

Wanna Know How Team CFSBK is Doing in the 2012 Open Sectionals?

We’ve created a blog page for the 2012 Sectional WODs that will have all the WODs with the performances from all of our registered athletes.  So check out the 2012 CFSBK Open Sectionals page!

CrossFit the Rack is hosting a CF Endurance seminar on March 31st/April 1st. 

Join Brian Mackenzie and the CF Endurance team to learn to train more efficiently for run, triathlon, and endurance races and events. Improve your technique and mechanics to be a more efficient athlete. Increase your work capacity and pick up free speed with no additional time training.

This is a great event for all athletes, trainers, and community looking to improve run performance, triathlon performance,  endurance race& event performance, improve on CF wods, learn more about CFE, or have an interest in getting signed up for one of these events. We cover many factors which impact performance. Skill of focus is running.

The weekend is full of current content that you can apply immediately.  Racing, training or getting more powerful – you’ll walk (or run!) away with a refreshing perspective of how endurance training should be done.

There is a $100 discount for active military, fire, police, LEO.

You can register for this event HERE

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You’ve done WOD 12.1.  What do you think they’ll program for WOD 12.2?
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Kelly Starrett Plans for the Open CrossFit

Open WOD 12.1

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Complete as Many Reps as Possible in 7 Minutes of:

Burpees

From the CF Games site description: This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

This is the Open Sectionals WOD 12.1 from the 2012 CF Games.  Athletes from all over the world are competing in this workout.  Remember athletes competing in the game MUST submit their scores to the CF Games site by Sunday at 5pm.

Athletes should watch the standards video HERE prior to attending class.
Athletes not competing in the open can scale to Squat Thrusts and eliminate the 6″ jump. 

 Post reps and RX to comments. 

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Is this the man to get 160 Burpees?!

Team CFSBK Will Be Representing today at the NY Open Series!

Good luck to all of the Team CFSBK members participating in today’s NYC Open Series and doing this very WOD at CF Queens!  Go get ’em!
Team CFSBK attending Open Series for WOD 12.1 are:

Jessica B.
Teresa B.
Jessica F.
Melissa L.
Steph P.
Gabrus
Carlos G.
Dan H.
Matt H.
Sameer P.
Christian R.
Arturo R.
Rob S.

Join The CFSBK Book Club Because Reading is FUNdamental!

It’s not too late to join the CFSBK Book Club!  So far there are 5 SBKers and a few soon-to-be members in the club including:

Martina O.
Peggy P-L.
Christine N.
Shawna S.
Andrew M.
Martha S.
Traci T.
David O.
Shaye L.
Teddi M.

The first meeting will be held on Sunday, March 11th at 5:00 PM at [location TBD].  Please feel free to bring Paleo-friendly snacks to share! The first BOM will be Super Sad True Love Story: A Novel by Gary Shteyngart.

If you have questions or want to RSVP to the first meeting on Sunday, March 11th please email Martina O. at parisgirl30(AT)gmail.com.
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Pre-Class Question: What’s your goal for number of burpees for today? 
Post-Class Question: Did you hit your goal?
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WOD 12.1 Visualization/Mental Prep (Audio) CrossFit Invictus
CF Games Open WOD 1 Prep Mobility WOD
Check out the leaderboard for WOD 12.1 CrossFit
Announcing 2012 Regional Sites Crossfit
Blind Gymnast Takes Leap of Faith ABC News

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