3×3

Post loads to comments.
(e3/5) compare to 11.12.11

For Time:
21-15-9 Rep Rounds for Time of:
Calories Rowed
Squat Clean Thruster, 115/75

Workout Notes:
Scale this workout so that you can finish in about 10 minutes.  Consider scaling the SCT weight down and decreasing the calories to 15-9-6 to achieve this end.

Post time and Rx to comments.

Happy Birthday, Coach Shane!

Thanksgiving Schedule

“T-Gives” is upon us!  We will have an altered schedule this week, check out the information below or on the Class Schedule page for all the deets:

• Wednesday, November 23rd: Normal Class Schedule

• Thursday, November 24th: Gym is Closed for Holiday

• Friday, November 25th: Open Gym from 12pm-2:30pm with Coach Jeremy.  There are no other classes this day.

New Leaderboard Scores at CFSBK

Congratulations to some of our in-house badasses on their recent gym record performances:

Earl L: “Murph” with a 20lb weighted vest (44:07)
Dan H3: Max Height Box Jump (52″)
Maxim B: Max Height Box Jump (59.5″)
Melissa L: “Barbara” (39:27)
Kiki P: “Barbara” (40:59)
Kate D: “Barbara” (41:38)
McDowell M: 30 Muscle-Ups for Time (6:51)
Rolando M: Max Unbroken Double Unders (192)
Dan E: 1 RM Back Squat (460lbs)
Katie M: 1 RM Back Squat (270lbs)
Katie M: 1 RM Bench Press (170lbs)
Craig C: 1 RM Bench Press (340lbs)
Billy K: 1RM Press (115lbs)
Katie M: 1RM Deadlift (345lbs)
Billy K: 1RM Deadlift (325lbs)
Rickke M: “Angie” (13:56)
Christine D: “Fran” (5:01)

Thank you Coach Shane for all you bring to CFSBK.  Post birthday love to comments!
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Everything you Could Ever Want to Know About Bar Placement in Squats Starting Strength
CrossFit Mythbusters lululemon
Information on the American Internet CENSORSHIP System
Grow Your “MO” CrossFit and Movember Free CrossFit Journal Article

 

King Of Queens Competition at CrossFit Queens

Do you think you have what it takes to be “King”? This king will not be decided by Divine Intervention but by a test of skills against the best that the city has to offer. Enter the Gauntlet of 4 events across numerous modalities to see if you are strong and fast enough to wear the crown!
As an added bonus, this event will serve as a great tester of where you stand against the same people you will be competing against in the 2012 CrossFit Open Sectionals!

For more information and to register, click here

CFSBK Bloggers

We’ve got some folks from the gym blogging about CrossFit! When Lana Z isn’t delivering delicious Paleo meals on Brooklyn Paleo, she’s steppin it up with her most recent post, Goal Setting. Also, “The Professor” Samir C has started a new blog as well.  In one of his first posts, Samir waxes philosophical about Prescriptions and Suggestions. Finally, Dan B uses his blog, “There Will Be Sweat” as a workout log.

Do you blog? If so post a link to the comments section and share with the community.  Additionally, what blogs do people read daily? (please indicate if something is not work/family safe)
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Damien Walters 1
Damien Walters 2
Damien Walters 3

3-3-3 or 3×3

Post loads to comments.
(e1/2) compare to 11.12.11

4 Rounds for time and load:
5 Deadlifts (heavy)
270m Sprint

Rest Approximately 2 Minutes between attempts.

– Deadlifts are taken from Dead starts, no touch and go reps
– Any lifts with a rounded back are considered “no lifts”
– Loading for this will be somewhere in range of 80% of your 1RM, depending on your training age

Post loads and times to comments.

Coach Tucker talks Handstands at the Gymnastics Trainer Certification Seminar

Fight Gone Bad Shirts are In

If you raised over $150 for Fight Gone Bad this year your shirt from Sports Grants is in. Please pick it up in the community area and cross off your name on the box.  CFSBK would like to re-thank everyone who raised money for charity this year!

Upcoming Foundations Cycles

December AM Semi-Private Foundations
12/11/11 – 12/22/11
Tuesdays and Thursdays from 7:00-8:00am
Sundays from 10:00-11:00am
Register Here!

December Afternoon Semi-Private Foundations
12/2/11 – 12/14/11
Monday, Wednesday and Friday at 12pm
Register Here!

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The Push Press Catalyst Athletics
Sage Burgener Demos the Push Press CrossFit
Experiments on Subway Will Shift Pain to Weeknights NY Times
Department of Health and Human Services Recommends Standing at Least Once A Day

3×5

Add 2.5-10lbs as appropriate

Post loads to comments.
(e3/6) compare to 10.9.11

3 Rounds NFT of:
8-12 Romanian Deadlifts (add 5-10lbs from last week)
Pallof Press, Accumulate :30 in the extended position on each side

Optional DIY finisher:
Max Deadhang Hold
400m Run
Max Deadhang Hold

Once you get off the bar from the first hold immediately run 400m.  As soon as you get back jump up and attempt a second max hold.  Post time for both attempts to comments.

Debbie and Stella <3

Understanding Sets Across

(reposted from 12.14.09)

As you all know, we’ve been telling all our level 1 athletes to perform “sets across” during our lifting days. For those of you just jumping on board or who might be a little confused, here’s the 101 on what we’re talking about.

Essentially, “Sets Across” just means that you’ll be doing the same weight for all your work sets on a given lift. For example, if you’re Back Squatting 5×5, you’ll do 3-4 warm-up sets at increasing weights and then perform all 5 reps of all 5 work sets at the same weight. This is in contrast to “Maximal Effort” lifting in which you’d be gaming for a maximal weight at a given rep range.  Many of our newer athletes are not ready neurologically or structurally for this type of lifting and need a ramp up period of sets across to avoid injury and set themselves up for larger gains in the future.

At CFSBK, we pick a pool of 2-3 movements and rotate them for a period of 4 weeks.  In the upcoming cycle that starts tomorrow, you’ll be seeing Back Squats, Presses and Deadlifts quite regularly.  Because you know that you’ll get 4 exposures to each of these lifts over the next couple weeks, you can game out a strategy for 4 successful lifting sessions.  Here are two examples of what we’d love to see in your log books at the end of the cycle.

Press
Week 1 75x5x5
Week 2 80x5x5
Week 3 85x5x5
Week 4 87x5x5

Deadlift
Week 1 135x5x5
Week 2 145x5x5
Week 3 155x5x5
Week 4 160x5x5

This hypothetical athlete completed all 4 exposures and was able to increase their weights each time.  They never went to failure because they had a plan and were not greedy with weight.  The next time these lifts come up, they’ll be able to start at the 3 or 4 week weight and continue to linearly increase their numbers.  Again, with sets across, you’ll have to put your lifting into a larger perspective than just what you’re doing that day.  You’re building a foundation of strength, one brick at at time.

FAQs
How do I know what weight to start with?
Simply start with something that feels light. Too light.  If you pick a weight that has you struggling to finish your reps the first couple weeks, you’ve gone too heavy.  Remember that you’re setting yourself up for a lifetime of weight lifting and there’s no need to rush into big weights.  If you’ve had some lifting exposure and want to try Sets Across, take your existing max at that rep range and subtract %~20 off of it for a starting weight.

What if I start missing reps?
Eventually you will start to miss reps, ideally this won’t be for a full 2-3 cycles of the movement in question.  When this happens, you need to ask yourself and a Coach the following questions: “Was I too greedy with weight?”, “Is my technique/mobility on this movement sufficiently developed to handle larger loads?” “Am I having an off day? Did I plan my warm-up sets correctly?” Once we dig a little, we can find out what’s going on and help you strategize to keep moving forward.  Sometimes you just need to try the same weight again the following week and sometimes you’ll have to drop some weight off the bar and start building back up.

What if I don’t come often enough to hit all of these lifting sessions?
If you can only make it to CFSBK a 1-2 times per week, choose one of the movements (Ideally the squat variant) and focus on it for the next four weeks.  You may have to come in a little early or stay late to get your lifts in which is okay with us as long as it doesn’t interfere with the running class before or after your own.  This scenario becomes a little more case by case.  If you don’t know what to do, consult with one of the coaches and we’ll steer you in the right direction.

“The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds. “ -Henry Rollins

A Few Words With Henry Rollins Cathletics
______________________
Game Time SICFIT
Who is John Galt? lululemon athletica
Why Does Asparagus Make Your Pee Smell? Food Republic

Katie locks out a 1 RM Press

Calling all Strong Ladies

We are hosting our first powerlifting meet and it’s for girls only! 

What: 3 attempts at a 1 rep max of Backsquat, Bench Press and Deadlift
When: December 17 at 2pm
Who: SBK women who have been attending group classes for at least 3 months
How much: $20. Includes participation and a bench press/rules clinic with Margie on December 1 at 8pm.
Registration deadline is December 10, 2011

The Details:
Each woman will have 3 attempts to hit a max single in Squat, Bench and Deadlift, in that order. All lifters will make their attempts in each lift before moving to the next. 
First, second and third place winners will be awarded in each weight class based on total combined weight of best lifts.
There will be 3 weight classes:

• Under 135
• 136-160
• Over 160

In the event of a tie, lowest weight wins. 

Register here!

Information regarding rules and logistics of the meet will be emailed upon registration.
Questions? Contact Margie at crossfitsouthbrooklyn dot com

Shoulder Disfunction, Where to start?

A lot of shoulder dysfunction has its roots in poor posture.  If you walk around all day with your shoulders internally rotated and your head pushed forward, chances are that your thoracic spine and scapula have become somewhat “frozen”.  The problem with this is that when you go lift a weight overhead, do a push-up or try to snatch, certain joint positions won’t be available to your body so other areas will have to compensate to finish the job.  Watch this short video to see a very basic overview of how some of your bones are supposed to move when your arms go overhead.  You can see that the scapula, clavicle and humerus all share responsiblity to finish the job.  The video doesnt account for the contributions of the Thoracic and Cervical spine, but just know they play an important role too. If the imbalances in the system arent addressed inflammtion and pain may become present. Over time long term injury and disfunction may eventually result.  So what do do about it?  Start with these simple MWODs below and see if you cant begin to break up some of your gnarly restrictions. Watch each one and give them a shot pre-workout.  See if you can’t get into better positions or “cool off” some existing inflammation.
Shoulder: What to Fix First
Pain Ball: Calling All Shoulders
Darth Shoulder
Death By Desk
The Neck of a Desk Warrior Poet

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Rich Froning Does 225lb “Grace” in 4:49 CrossFit
Rx’ing and Injury Prevention CrossFit Hollywood
Humble Pie Kitsap CrossFit