2 Reps On The Minute For 10 Minutes
Add 5-10lbs from last week.  Focus on a tight bottom position and explosiveness off the box. 

Post loads to comments.
(e/8) compare to 9.21.11

3 Rounds NFT
10 V-Ups with a 2 second hold
10/leg Contra-lateral Weighted Step-Ups
50-100 Single Unders
For the contralateral lunge the DB is in the opposite hand of the stepping leg.  Perform all reps on 1 leg before switching

Post load to comments.

Kate D. Stays Tight at the Bottom of her Box Squat

Columbus Day Weekend On the Farm

Looking to get out of the city for a day or two over the long weekend? Good news! SBK’s CSA farms are hosting their second annual Harvest Party on Sunday, October 9th and we’re invited. It’s an all day affair featuring food from the farm, local beer, live music, a bonfire…. really all you can ask for from a farm party.

This is a great opportunity to get to know our farmers, see where all that tasty goodness comes from and meet people from the local community.

Tickets are $40, which gets you food and booze for the day. There are plenty of B&B’s in the area to spend the night.

If you are interested in going, contact Margie(AT)Crossfitsouthbrooklyn.com by October 2 so she can arrange transportation and accommodations.

It’s Almost Like This Stuff Really Works!

Congratulations to Craig C. who participated in the Westchester Olympic Distance Triathalon this weekend and hit a 17-minute PR (3:03) down from his previous Westchester time of 3:20.  Craig’s training has consisted solely of CrossFit.  Nice work Craig!

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How long have you been training and what are some of the lessons you’ve learned about your body, your goals and your perspective?
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Top 5 Suprises of the 2011 CrossFit Games Beyond the Whiteboard
The Stages of Crossfit 1-Armed Fit Guy
Heaviest Map Ever? Visual News

The Couple that FGBs together: Noor A. and Samir C. during FGB 6

Self Defense Class

Attention CFSBK ladies!  While our blog normally serves as a forum to acknowledge accomplishments, to share motivational stories and to announce upcoming events, sometimes we have to get serious.  Unfortunately, now’s that time.  

Are you on the level?  DIY Levels Test #1

A few months ago we published our CrossFit Levels as a way for you to test your fitness and see where your skills are at.  Today we offer the first DIY Levels test to encourage you to benchmark one of the three skills listed below.  These are to be done DIY but we encourage you to get a buddy to count/time encourage/compete against you.  So head into the gym a little early this week and take crack at any or all three of the this first week’s tests and then post your results to comments. 

1. L-Sit or Ring Support for Max Hold
2. Max KB Swings (Russian or American)
3. Max Push-ups

You can check the levels with the RX/scale for each test HERE.  Good luck!
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There is No Money In Healthy The Examiner
South Slope Safe Walks Begin Next Week The Windsor Terrace Blog
Bulgarian Split Squats T-Nation

1x 1000m Row
2x 500m Row
4x 250m Row
Work with a partner (or 2) and allow for approximately a 2:1 rest ratio.

Post times to comments.
Compare to 5.17.11, 7.30.10 and 7.14.11

David O. demonstrates how to scale up today’s WOD.

Happy Belated Birthday McDowell M.!

Barbells for Boobs Fundraiser at CrossFit Queens!

Our friends at CrossFit Queens will be hosting the annual Barbell for Boobs Fundraising event to raise money for to combat breast cancer.  Here’s the info:

Barbells for Boobs “Amazing Grace” Fundraiser WOD this October to benefit
Mammograms In Action (MIA), a Southern California based non-profit that raises
funds in the fight against breast cancer, both locally and nationwide.

On Saturday, October 29th, CrossFit athletes from around the tri-state area
will be gathering at CrossFit Queens in Astoria to complete “Grace”, a workout
consisting of 30 Clean & Jerks for time.

If you’d like to participate you can find out more information and register HERE!

Upcoming Foundations Cycles

October Late Morning Foundations 
+ Brooklyn Boulders “Learn the Ropes” Course
10/4/11 – 10/27/11
Mondays and Wednesdays from 9:00am-10:15am
Learn more and register here!

November Evening Foundations
11/10/11 – 12/6/11
Thursdays and Tuesdays from 8:00-9:15pm
Registere Here!

November Morning Foundations
11/10/11 – 12/6/11
Thursdays and Tuesdays from 7:00-8:15am
Registere Here!

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FGB 6 Featured on NBC Nightly News MSNBC
Train the Mind for Increased Strength Starting Strength

7 Rounds for Time of:
10 Wall Ball Shots, 20/14
10 Pull-Ups
10 Burpees

Post load and Rx to comments.

Cheering on your fellow CrossFitters when they need it most is good gym etiquette!

CFSBK Article Repost!

More work? Or a sip of water?
by Christian Fox
 
            You’re mid-Helen. You’re finishing your 2nd round of KB swings and the pull-up bar is waiting for you. So what do you do? Place your bell down, grab a sip of water, wipe the sweat from your face, chalk up your hands, and then size up the pull-up bar? Or do you ditch the bell and get on the pull-up bar knowing that you’ve only got one round left and the big rest is coming. Last sprint, last swings, last pull-ups. Forget the chalky feeling on your tongue; you’re getting on the leader board this time.
 
            In many WODs, a sip of water here and there is totally appropriate. Think Murph, Angie, Barbara (during the rest), or some other 20+minute chipper style WOD. These are designed to be done at a medium to medium-high intensity and take significant time to complete; hence they need to be paced out and can allow for a sip or a break. WODs like Fran, Annie, and the like are meant to be executed at a high intensity throughout, and take a short time to complete. I feel pretty confident saying that you will not dehydrate during 5-10 minutes it takes to complete either of these couplets. Often though, we see athletes stopping mid-WOD to grab a sip or just to put their hands on their hips and rest. Sometimes, sure, this is appropriate. Are you sick, pregnant, injured, or the like? Then yes, you may need to pace even short WODs. But if not, then be honest with yourself about why you’re reaching for your water bottle again or chalking up for the 4th time in 12 pull-ups. It probably isn’t thirst. It’s being uncomfortable with being uncomfortable.
 
            Let me be clear…I’m not saying not to stay hydrated and on the south-side line of Pukieville, but if this sounds like you then try this trick. BEFORE the clock starts, drink a cup of water. Then put your water bottle away from you and out of reach. Mid-WOD when you start to think how nice a little H20 would feel on your tongue, use that to motivate you to finish faster. The water is the reward. Finish and it’s yours.
 
Train smart, but train hard. Remember that intensity is what brings results. Increase your pain tolerance. Try getting more comfortable with being uncomfortable.

How would you describe your discomfort tolerance?  Are there types of workouts or specific exercises you find yourself taking lots of breaks from?
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2011 CrossFit Games: Women’s Rope Climb/Clean and Jerk Event

5 sets x 3 reps

Like the previous cycle, we’ll be squatting heavy triples on Saturdays.  Check your records to see where you left off last cycle then drop 10-15 lbs and start a new linear progression.

Post loads to comments.
compare to 8.20.11

3 Rounds NFT of:
:30 second Handstand Hold* against a wall
20 Heavy Kettlebell Swings, Unbroken
:60 Couch Stretch each side, holding good lumbo-pelvic position

If you can gracefully kick up to the wall and stay hollow, go for it.  Otherwise do a wall walk-up.
Focus on a tight hip and knee extension with Kettlebell Swings.  When you hit full extension you should feel the bell go weightless, if it’s not then you’re not efficiently transfering force into the bell. Watch the video at the bottom of this post to see Jeff Martone perform a mature swing.

Lana Z learns that what goes up must come back down

Good Luck, Spartan Warriors

Best of luck to Maurya, Melissa L, Paul R, Keith W, Marc M and Yitzy S on today’s Super Spartan Race. These guys will suffer 8 miles of obstacles, mud and endurance to claim the title of Super Spartan Warriors.
Maurya has even been blogging about her CrossFit adventures with Coach Shane leading up to this event.  To catch up on her progress, compete with video blogs at the gym, click here!

New Equipment!

To better serve your needs, we’ve added some new equipment recently. Some of it is already at the gym and some of it is en route:

– 4 New Pairs of “Indy Stands”: The old grey racks weren’t cutting it so we ditched them and beefed up our mobile racks with these much heavier stands.  Not only are they more resilient, but they’ve got more pins for finer height adjustments.
– New Plyo Boxes: We got 2 Rogue Games Boxes which are adjustable from 20″, to 24″ to 30″ simply by flipping them.  3 new steel 12″ boxes were also added recently.
– New Medicine Balls: Look out for one more 14lb ball, three 16lb balls, two smaller diameter 6lb balls and one “Big Monster” 30lb Wall Ball.
– “Jerry Cans”: You saw them at the CrossFit Games this year and you’ll see them at the gym soon! They’re 115lbs each filled with water and even heavier with sand or lead. Hello grip strength!
– Barbell Weights etc: We got 5 pairs of 15lb bumper plates, 5 pairs of 2.5 and 5lb steel plates and a new weight tree to hold all the loose change coming soon.

What is your favorite piece of equipment, not including a barbell? (calisthenics don’t count!)
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Jeff Martone Demos the Kettlebell Swing CrossFit