21-15-9 Reps for time of:
Deadlift 225/155
Handstand Push-Ups

Today’s “Diane” is dead stop, meaning each deadlift needs to be pulled from the floor without the benefit of a bounce. For some, this may mean decreasing the load since this version is more challenging.  As always, prioritize alignment on your set ups.

Post time and Rx to comments.
compare to 8.8.11

Sarah H2 shows us her game face

Check out Teresa’s first muscle-up from the Hoboken competition this weekend!

You’re invited to the Tough Titsday Powerlifting Meet!

Saturday, December 17 at 2:30pm, these 21 women from SBK will show off how strong they are. Come cheer these ladies on as they attempt personal bests for the Squat, Bench Press and Deadlift.

List of Competitors:
Bethany B
Colette K
Kate D
Sarah LR
Paloma S
Allison K
Charlotte K
Melissa L
Noor A
Jackie Z
Melon W
Billy K
Nikki S
Robin R
Ellie R
Marian L
Worm W
Liese M
Katie M
Jess F
Nicole A

Lifting should last approximately 3 hours; feel free to stop by anytime.
See you by the platforms!

CFSBK Recipes Galore

Do you dream of Kimchi?  We know Julie B does and she’s happily shared her recipe for some badass kimchi with us. Take notes, kids.
As always Lana Z at Brooklyn Paleo is cooking up some Uh-May-Zing dishes for you to dig into. Here are some new treats for you to peep:
Cinnamon Water!
Bacon Broccoli and Tomato Frittata
Super Slammin Slaw

_____________
“Diane” Demo with Pat and Texas Annie CrossFit
Are you Ignorant When It Comes To the Deadlift? Mark Rippetoe, T-Nation
Where I Got These Abs Bob Odenkirk, The New Yorker

CFSBK’s Roll Up Gate!
Big thanks to Michael McGrath at Micheal & Associate for desining our door and Ian at VERS GRAFX for bringing it to life!

CrossFit Total PR’s (pt 2)

JZ1 620 (245* – 100 – 285*)
Lesley 376 (130* – 66* – 180*)
Gina 327 (110* – 52* – 165*)
Yitzy 710 (250 – 150 – 310)
Matt K 960 (360* – 175* – 425*)
Nate O 730 (255 – 140 – 335)
Rick 735 (255* – 155* – 345*)
Jeff T 715 (235* – 155* 345*)
Chris P 595 (210* – 120* – 295*)
Lana Z 375 (145* – 45 – 185*)
Worm 325 (125* – 55* – 145*)
Mckensey 310 (100* – 50* – 160*)
Barbara 320 (100* – 60* – 160*)
Kim 260 (85* – 55* – 110*)
McDowell 860 (340* – 135 – 385)
Traci 370 (185 – 80 – 215)
Jeff Z 600 (220* – 105* – 275)
Andrew M 690 (255* 105* – 275*)
Arlene 144 (80* – 49* – 115*)
Jason F 720 (250 – 145 – 325)

Tough Titsday Powerlifting Meet Registration Is Closed

We’ve got about 20 ladies registered for the Tough Titsday Powerlifting Meet on December 17th.  Good luck to all the competitors testing their 1RM Back Squat, Bench Press and Deadlifts.  All are welcome to spectate, the meet starts at 2pm. Good luck, ladies!

Friday Gym Extended Hours

We’re extending Open Gym hours on Friday night an extra half hour to 8pm.  That’s a full two and a half hours to get your CrossFit swagger on before getting your Friday night swagger on. 

CFSBK Holiday Schedule

• Saturday 12/24 Normal Hours

• Sunday 12/25  9am-10am Group Class ONLY

• Monday 12/26 No 6, 7 and 8am Group Classes. 12, 5, 6, 7 and 8pm are on as usual

• Saturday 12/31 Normal Hours

• Sunday 1/1 Closed

___________________
CrossFit NYC Moving to a Larger Space
The (Strict) Pull-Up CrossFit Invictus

For Time:
270m Sandbag Run
15 Hang Power Cleans
5 Thrusters
10 Hang Power Cleans
10 Thrusters
5 Hang Power Cleans
15 Thrusters
270m Sandbag Run

Post time and Rx to comments.

Happy Birthday, to CFSBK’s favorite tattooed up, motorcycle ridin’, pit bull owning, super dad, husband and coach, Chris Fox!

CrossFit Total PR’s (pt 1)

Great work to everyone who competed in yesterday’s CrossFit Total. Here is the first half of the numbers left on the white board. 
Bjorn B 815  (325* – 125 – 365*)
James N 555  (225* – 115* – 215*)
Brandon 550  (200* – 105* – 245*)
Peter H 605 (215* – 105* – 285*)
Chris J 480  (155* – 110* – 215*)
McG 930  (325* – 200* – 405)
Julie B 262  (100* – 42* -120*)
Earl L 735  (275 – 125 – 335)
Allen G 650  (215* – 150* – 285*)
Deb P 375.5 (125 – 70.5* – 180)
Joe M 478 (155 – 108 – 215)
Sarah J 350 (125* – 70* – 155*)
Liese M 360  (125* – 65* – 170*)
Isaac G 765 (265* – 155* – 345)
Greg 610 (215* – 125* – 275*)
Mike J  865 (335* – 155* – 375*)
Dave E 885 ( 335* – 175* – 375*)
Joy M 338 ( 150* – 58* – 130*)
Mike G 755 (295* – 145* – 315*)
Kristen H (145* – 58×3 – 175)
Ben W 735 (255* – 165* – 315*)
Carlos G 765 (275* – 125* – 365*)

Yeahhhh Buddyyyyy

Zen and the Art of Crush Week!

In traditional meditative disciplines you aim to cultivate mindfulness in a physically neutral setting. Often the practitioner sits in a comfortable position and tries to bring attention toward their breathing.   In Yoga, we see a more dynamic approach where rhythmic breathing becomes interwoven with a controlled flow through a series of postures .  In both of these instances, the intention is for the pilot to become more tuned into the “now”.  At CrossFit, we achieve something very similar through a very different approach.   During an intimidating lift or difficult conditioning piece you’re forced to deal with the moment at hand. The high discomfort level of what we do takes that moment and amplifies the physical inputs to the point where you can’t help but focus on what’s happening. You know this intuitively and it’s why you get nervous before a 500m erg test or 3 rep max Back Squat attempt.  You know that once you start you’ll be forced to deal with the “now” until it’s all over. Every second gets dragged out and every moment to rest or doubt yourself becomes amplified against what needs to get done.  Take this opportunity to set your intention for the approaching workouts.  Whenever you find yourself deep in the agonizing “now” embrace it and stay on task.  Don’t look around the room to see where everyone else is, don’t check the clock to see how much time has gone by and don’t make excuses to try and avoid what your feeling. Just keep fighting the barbell up or chipping away at reps until you’ve completed the task.  If you lose focus and get derailed, don’t let it mess with your head, just come back pushing harder. Remember, you’re here to get stronger, both physically AND mentally.
Enjoy Crush Week!

“A smooth sea never made a skilled mariner.”
– English Proverb
_______________
John Welborn’s at his CrossFit Level 1 CrossFit
Using Odd Objects CrossFit
Best Space Photos of 2011 National Geographic

Back Squat 1-1-1
Press 1-1-1
Deadlift 1-1-1

This is a CrossFit style powerlifting meet in which you have three attempts to find a 1 rep max in each lift listed. Your CrossFit Total is the sum the highest successful lift in each section. For a detailed explanation on the event and standards for each movement, please read Mark Rippetoe’s CFT overview here.  To see how you rank, check out these strength standards.


The CFSBK Competition Team at the 2011 Winter Challenge

Congratulations to Melissa L. and Teresa B on getting their first muscle-up at the CF Hoboken Winter Challenge! Damian M, Josh G, Marco and Chris A on getting their first muscle-ups during yesterday’s workshop!  Here’s to many more!

Happy belated birthday to Ian and Martin!

CF Total Schedule

We are not running our usual group class schedule today due to the Total.  Instead come to 1 of the 3 following slots

Block 1: 9AM-10:30AM
Block 2: 10:30AM-12PM
Block 3: 12PM-1:30PM

Please arrive 15-20 minutes before your slot to complete whatever DIY warm-up you’d like so that we can promptly start with the movement standards and warm-up sets right at the designated time. In the interest of efficiency please come in with an idea of where you’d like to open each lift and what warm-up weights you intend to use to get there.  For advice on how to approach the total please review Coach Fox’s article on Preparing to 1 Rep.

**Teaser, Strength, and Foundations are at their regularly scheduled times.**

Coach Nick’s Rowing Workshop at 1PM

Coach Nick’s Rowing Workshop on the the Recovery is today at 1pm.  This is a great way to dial in one of the most elusive concepts in rowing to maximize your efficiency during WODs or if you have an interest in participating in next year’s Crash-Bs!  For more info on the 2012 Crash-Bs contact Nick at Nick(at)crossfitsouthbrooklyn.com.

Herondale Meat CSA still open!

There is still time to sign up for the next cycle of monthly meat deliveries from Herondale Farm! Each month, you’ll receive 15lbs of a variety of cuts from beef, pork and lamb – everything from porterhouse steaks to bone-in leg of lamb to english style bangers. Deliveries happen the first Wednesday of each month and run from January – May.

Total cost is $750, payable in installments, or $695 if you pay up front.

Questions? Email margie(at)crossfitsouthbrooklyn.com, or info(at)herdonalefarm.com
________________

Daniel Tolbert: The Real Reason For Brains TED

AMRAP 20 Minutes
300m Row
30 KB Swings
This is a partner WOD! 1 Partner works at a time. Partners alternate complete rounds.

*If you are coming in to Total tomorrow then take it easy today and be sure to spend some time on a foam roller. Get your plan ready for tomorrow!

Post KB load and completed rounds to comments.

Sarah Leaves the Nest

Happy Birthday Martha S.!

 

Good Luck Team CFSBK!

Our competitive team is heading to CF Hoboken today to their annual Winter Challenge.  Join us in wishing them luck as they compete in not one, not two but FOUR WODs!  For full details on the challenge check this link!  Give ’em hell guys! 

Our 2011 Winter Challenge Team is:

Team CrossFit South Brooklyn
Jaclyn Z
Rickke M
Mike M
Teresa B
Kiki P
Melissa L
Jessica F
Kate D
Chris F
Josh M

Join Coach Nick’s Sunday Rowing Workshop

If you’re interested in attending Sunday’s Rowing Workshop with Coach Nick and learning to dial in your recovery on the erg and learning more about competing in CRASH-Bs please RSVP to Nick(at)Crossfitsouthbrooklyn.com

The workshop is free to all and starts at 1pm!

Noah’s Muscle-Up Workshop is Today!

Filled to the brim with athletes looking to master the muscle-up Noah’s Workshop will meet at 1:30p today.  Enjoy folks!  Be on the look out for Noah’s next skills class!

________________
Please remember to read Coach Fox’s article “Preparing to 1 Rep Max” and Coach Margie’s “Getting Ready to Squat” in preparation for tomorrow’s CrossFit Total!
________________

The Bamboo Bar with Shane & Laura Phelps-Sweatt CrossFit
7 Essential Skills You Didn’t Learn in College Wired