1-1-1-1-1

If you’re a novice lifter with a few weeks of Deadlifting under your belt, go for a heavy single to get a bench mark.  Don’t attempt a weight you’re not 100% sure will go up.

Post loads to comments.
compare to 12.11.11

Assistance Work
200 Hollow Rocks in as few sets as possible.

Is This What 200 Unbroken Hollow Rocks Feels Like?

Tomorrow’s Classes are on as normally scheduled except there will be  No Teaser Class at 1:15pm

More Hop On The PR Train!

Press
Isaac G 170
Traci I 55
DH3 170
Sarah J 71
Mike J 160
Chris G 130
Anand K 95
Barbara K 63
Sarah H 80
MeLo 100
Chris A 145
Teddi 63
Shawna S 62
Shaye L 62
Sarah 58
Teresa B 87

Deadlift
Gene D 285
Isaac G 350
Kristen H 190
MeLo 210
Julie B 135
Shaye L 145
Lana Z 210

Squat
Bekka P 155

Accomplishments Board Reminder

Over the last few days we’ve posted a bevy of PR’s you guys have hit but we haven’t seen those same names and numbers reflected on the Accomplishments Board.  We want you guys to celebrate every time you get better in any capacity and share it with the rest of the community. The point of the A/B isn’t to brag or show off, it elevates our entire community to see the accomplishments of those around us.  Humans are social creatures and respond to the environment around them.  The more success we cultivate and celebrate, the more likely those around us are to succeed as well.  You never know who might read your entry and realize they too might be possible of similar feats.  Perhaps someone you often share a rack with reads of your new PRs and gets the mental confidence to break barriers they once thought impossible.  So the next time you realize you’ve gotten better, do your fellow SBK’er a favor and let them know.

Since joining CFSBK, have you achieved things you would have never expected from yourself? Why?
______________________
CrossFit Saved My Life CrossFit Invictus
The Miracle Mile Future Shorts
Rebirth: MovNat BK Meet Up Tomorrow at 10am in Prospect Park Paleo NYC

Gina C Goes Overhead

Mark your calendars! Memorial Day Murph is happening on Monday, May 28th. As always, we’ll be doing “Murph” and then finishing off with some Beers and BBQ!

Congratulations To All The Athetes Who PR’d Yesterday

Mike M 115
Jason B 125
Charlotte K 112
Peter M 185
Chris P 120
Joy M 73
Kristen H 78
Carlos G 135 (Match)
Ron W 135
Jon F 150
Alex from London 155
Steven from London 170
Nate R 110
Noah O 122
Joe M 125
Janelle R 51
Lesley O 75
Dan S 135
Josh M 180
Chris G 130
Ellie M 65
Sarah H 80
MeLo 100
Barbara K 63
Chris A 145

Did we miss you? It’s because *PR wasn’t indicated on the big board.  Please let us know in the comments.

1/2 Hour Power Sessions

Insterested in getting some 1 on 1 time to work a particular skill?  CFSBK offers 1/2 hour Personal Training Sessions for $55 with any of our fine coaches.  Maybe you’d like to work on kipping pull-ups or fine tune your Back Squats.  Perhaps you’ve got some mobility issues you’d like to get a personalized plan for.  Whatever the case may be, shoot us a line and we’ll schedule a skill sesh.

Programming Moving Forward

Incase you missed it earlier this week, below are some pertinent dates for Group Class Programming moving forward. Please make note of them:

• 1RM Testing: April 4th-7th
  
  • Wednesday: Squat, Thursday: Press, Saturday: Deadlift

• Crush Week: April 8th-14th

• Back Off/Skill Week: April 15th-21th

• New Training Cycle Begins: April 22nd

If you could go back in time 1 year and give yourself some advice, what would it be?
___________________
Siódme Poty (weightlifting) Youtube
Project Glass Google

1-1-1-1-1

If you’re a novice lifter with a few weeks of Pressing under your belt, go for a heavy single to get a bench mark.  Don’t attempt a weight you’re not 100% sure will go up.

Post loads to comments.
compare to 12.11.11

Assistance Work
100 Kipping Pull-Ups in as few sets as possible.

If you’re doing a strict version, perform 30-50 Reps.

Jeff M Gets Set to Squat
 
You can officially bring your shoes back!!! There were about 20 pairs of unclaimed shoes which we’ll hold onto for a short while longer in the office.  After that, they’ll be dowsed in gasoline, set ablaze and pushed adrift down the Canal Gowanus.

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

Congratulations to Yesterday’s Athletes with Squat PRs!

Sarah H 175 (match)
Sarah R 105
BAZ 285 (+50)
Jess B 245 (match)
Asta F 165 (+20)
Rickke M (+5)
Peggy JL 165 (+70)
Christine N 125 (+25)
Krishnan V 145
Peter H 230
Peter N 225
Matt H 300
Rob N 330
Anand K 230
Ben G 290
McKensey S 150
Shawna S 140 (+15)
Alex Hi 245
Peter M 385 (+30)
Lana Z 185 (+40)
Nate R 170
Martha S 122
Dave E 365 (+30)
Gabe B 215
Kristen H 150 (+5)
MeLo 245
Teresa B 180
Joy M 165
Katie Mo 150
Jay R 160
Jon F 200

Did we miss you? It’s because *PR wasn’t indicated on the big board.  Please let us know in the comments.

CFSBK Ragnarians!

Team 2: Bacon Fueled, Tequila Driven
Jess Fox
Chris Fox
Katie Mohrhauser
Ron Weissbard
Gina Cole
Rick Yule
Corbett Marshall
Dan Halioua
Dan Langevin
Noah Abbott
McDowell Myers
Ellie Myers

____________________
Part 2 of a 3-part video series from our very own Dr. Krista Scott-Dixon: Paleo For Everyone Precision Nutrition

1-1-1-1-1

If you’re a novice lifter with a few weeks of back squatting under your belt, go for a heavy single to get a bench mark.  Don’t attempt a weight you’re not 100% sure will go up.

Post loads to comments.
compare to 12.11.11

Assistance Work
100 Kettlebell Swings in as few sets as possible

Luca L Deadlifts Three Wheels

Getting Ready To Squat

By Coach Margie

When you approach a loaded bar, make the decision to be there. Develop your Set Up. This is not the time to saunter up, ease yourself into position and expect to manage maximal loads successfully. As strong as you may be, if you are not mentally prepared to own the barbell, well… the barbell will win every time.

As simple as squatting is, it takes all your guts to do it right.

There are two parts to your Set Up: getting underneath the bar, and preparing to squat it.

Getting underneath the bar:

1)     Mentally psych yourself up to lift the weight. Get mad, excited, juiced, pumped, jump around, curse at the bar, or go deep within yourself and find that quiet place of absolute certainty. Whatever. Experiment to find your intensity and focus.

2)     Now, get underneath the bar and get a good strong rack position. Make sure the bar is wedged in tight between your hands and your shoulders. Build stability by finding tension in your upper body: remember this is where the weight will sit, so you want to create a firm shelf, not some namby pamby, twiggy little thing that will snap in two. If you have a low bar rack, raise your elbows up behind you, and push the heels of your hands against the bar. If you have a high bar rack, grip the bar tightly and push up against it.

3)     Take a big breath into your belly, hold it and bear down. Your stomach should get fatter. Now squeeze your butt and stand up confidently with the weight on your back.

4)     Walk back two or three steps and set your feet.

Preparing to squat:

1)     Let the bar settle on your shoulders.

2)     Make sure your rack position is still tight.

3)     Take another big breath into your belly and bear down. Get fat!

4)     Now SQUAT!

This is your ritual; use it every time you play with a barbell.

Happy lifting!

Watch this video to see exactly what we’re talking about

Tell us how your Squats went!
______________________
How Fructose Builds Belly Fat 60 Minutes
Working Up to 280kgx1
CrossFit Games Update Show

Robert F, Not Resting

Congratulations to the following athletes on their Grace PR’s

Kristen H: 4:56 (65lbs)
Melissa L: 2:44
Joe O: 3:23
DH3: 2:59
Matt H: 4:04 (and a 6:45.p 2K)
JZ1: 4:51 (45lbs)
Sarah LR: 2:46

Did you PR your Grace?  A PR can be a lower time, a higher weight or just let us know if your Grace was somehow “better” than last time. If we didn’t get you in the list above, it’s only because you didn’t write it on the accomplishment’s board!  Get writin!

Weightlifters are wanted to be part of filming for a new 2-hour special!

History Channel is looking to cast 20 fun, open-minded, healthy, experienced weightlifters to participate in a once-in a-lifetime event with world-renowned hypnotist Brad Henderson!

We’re also casting a crowd to watch and cheer along! (No hypnotizing involved.)

Apply only with full intent to participate. All weightlifters will be asked to sign an Appearance Release in the event they are chosen to participate in the televised special. There’s no payment but we will provide food and refreshments.

If you’re interested in taking part, you’ll need to email Weightlifters(at)sharpentertainment.com with a photograph, some information about yourself and your contact details and one of the producers will be in touch with you. You can also call 646-688-7913.

Where: Crossfit South Brooklyn
When: 4-8pm Sunday, April 22nd
** Finishing time is a rough approximation – it may run later.
_______________
Part 1 of a 3-part video series from our very own Dr. Krista Scott-Dixon: Paleo For Everyone Precision Nutrition
Is Sugar Toxic? 60 Minutes
Meet Katrin Tanja Davidsdottir CrossFit Games
The Ultimate Guide To CrossFit Lingo Greatist