CrossFit South Brooklyn

Established 2007

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Watch Four Full Episodes of Gabrus’ TV Show “The Substitute”

When not lifting heavy and jumping rope, Gabrus is the host of a new game show on MTV.  You can check out 4 full episodes of the show and see one of the world’s strongest comedians being “Mr. Gabrus” at the “Substitute” official page!

Lana Z’s Brooklyn Paleo Blog 

Brooklyn Paleo is a paleo food blog recently started by CFSBKer Lana Zellner. She’s hoping that a few fellow CFSBKers might be interested in getting involved and contributing to the blog to help it grow into a valuable resource for our box. Ideally, the blog will help us all stick to our diet goals as well as we stick to our gym goals, offer a place to talk about what we eat every day, and help us figure out what to make (or where to go) for dinner. This is very casual and you will not be scoffed at for occasionally featuring peas or dairy in your recipes (at least not by Lana anyway…)

Overall the blog will help us find out:

Which neighborhoods have the best CSA’s? Where can we find affordable grass fed beef in Brooklyn? Which NYC restaurants cater best to our caveman needs? Where can we find a decent Paleo lunch near the office?  and the age old question… What should we cook for dinner?

If you’re Interested in writing regularly, helping out occasionally, or just submitting a recipe get in touch with Lana at: lana(AT)groundupdesigners.com.

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Where do you fall on our CrossFit Levels list?  What 1 or 2 areas can you make the most headway in over the next training cycle in an effort to increase your fitness?
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John Berardi’s E-Book on Intermittent Fasting Precision Nutrition
Making the Most of the Off-Season Robb Wolf

Back Off Week WOD 10.27.11

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Rowing 101

then

In 15 minutes, row as many meters as possible
The stroke rating cap for this piece is 23 s/m

then

Skin the Cats/Inversion Work

Post total meters to comments. 

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Erica N. on the bench 

Paragon Sports/CrossFit Event Today

Paragon Sports and CrossFit are putting on WOD today in Union Square from 4p-6p today.  If you’re interested in attending/participating check RSVP to crossfitRSVP@paragonsports.com.  They are expecting a HUGE crowd and the event should be a lot of fun!

Steph P. is Running 26.2 Miles for a Great Cause

OG CFSBKer Steph P. is in the final throes of training for her upcoming NY Marathon.  She’s running 26.2 grueling miles not just for the glory but for a great cause as well.  She works for the Team Fox Foundation (Michael J., not Christian) and is running to raise money and awareness for Parkinson’s Research.  She’s trying to raise $5,000 this year.  You can check out her story and donate on her Team Fox page.   Great work and good luck next week Steph!! 

CFQ Barbells for Boobs Location Change

Our friends at CF Queens have joined up with CrossFit LIC to put on this year’s Barbell’s For Boobs event.  The event will now be held at CrossFit LIC on Saturday October 29th from 10am-1pm.  If you’re interested in doing Grace to help raise money for Mammograms in Action you can register here! 

All Your Links Are Belong To Us

We’re always on the hunt for links to share with the readers of the blog.  If you have a link that you’d like to share with us please email info@crossfitsouthbrooklyn.com and we’ll slap that puppy up on the main page for all those animals who never click on the comments. 

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Most of us have goals for the first 5-weeks of the cycle but do you have goals for Back-Off week?  For believers, what do you do to maximize this week in the gym? 

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Lever Progressions Pt 1 Gymnastics WOD
Rowing Technique Corrections CrossFit
CrossFit Cheaters Anonymous My Athletic Life

Back Off Week WOD 10.26.11

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8 Rounds each of:

5 Seconds “Contract”, 10 seconds “Relax”
Left Hamstring
Right Hamstring
Left Overhead w/band
Right Overhead w/band

Spend 20 minutes working on your handstand
Free, Partner-assisted, or Wall Walk Up

Post Handstand progression and progress to comments. 

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Samir grins and bears it!

Happy Birthday D. Byrd and Christine Naclerio!

NYC Men’s Health Urbanathalon is this Weekend!

Don’t have weekend plans and in need of a test of your fitness?  The 2011 NYC Men’s Health Urbanathalon is this Saturday, October 29th.  This year’s course includes obstacles at both Citifield and Arthur Ashe stadium.  Registration is still open so if you’re looking to run, jump, climb through an intense race check out the course info and registration information here.  Both Coach Foxes as well as Brandon C. are participating in the event and are looking for CFSBK compatriots. 

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How much sleep have you gotten over each of the past two nights?
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Kelly Starett breaks down “contract/relax” stretching Mobility WOD
Kelly Starett covers the Overhead Band Stretch Mobility WOD
The Effectiveness of the Group Setting CrossFit (Beware 1 F-Bomb)
Are you Gooder at Grammar Go To Quiz

Rest Day

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JMD has a case of Overhead Squat Hair

Reebok/Paragon Sports CrossFit WOD in Union Square Park

This Thursday October 27th, Reebok CrossFit and Paragon Sports are hosting an event designed to spread the word about CrossFit with a free WOD held in Union Square Park.  This promises to be a huge event with over 200 people registered so far.  The event runs from 4p-6p and you or any of your friends who are interested in checking out CrossFit can RSVP to attend at crossfitrsvp@paragonsports.com! 

Strength Cycle Total is Next Week!

Mark your calendars, tell your friends that the next Strength Cycle total is next Wednesday, November 2nd.  Come watch the guys and gals of Coach Jeremy’s class reap the rewards of 8 weeks of hard work in the form of big numbers and new PRs.  The total starts at 6pm and all are invited and encouraged to attend one of the most fun and electric nights in the gym! 

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If you could only fulfill one training goal what would it be? Sub-3 Minute Fran? 2.5x Bodyweight Deadlift? 100 Unbroken Double Unders? 
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Making the most of Strength Programming Rogue Fitness
Can I Get a Spot? Practice CrossFit
Old School Strength Training Youtube

Back Off Week WOD 8.24.11

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20 Minutes Not For Rounds of:
8 Reverse Spiderman Lunge with Hip Lift
10 Prone Angels
12 Hollow Rocks
Row 14 Calories

Try to minimize the amount of stokes it takes you to reach 14 Calories.

Post thoughts to comments.

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Gina C. on the last WOD of Crush Week

Happy Belated Birthday to Melon W.!!

 Back Off Weeks

By David Osorio

For most of us, it can be quite difficult to hit the Wods hard week in week out ad infinitum.   Your ability to successfully train at high intensity over a period of time is determined by genetics, recovery, nutrition, injuries and training age.  At CrossFit South Brooklyn we follow a 3/1/2/1 weekly microcycle which looks like this:

CFSBK Microcycle
Saturday On
Sunday On
Monday On
Tuesday Off (AM class does Monday or Wed make-up Wod)
Wednesday On
Thursday On
Friday Off

By allowing at least two non sequential days off we can train at high intensity over the course of a week. Consistently training CrossFit more than three days in a row can lead to a decrease in performance due to accumulated inflammation and a lack of recovery.  Many of you guys have been following our 3/1/2/1 schedule with great success.

But what about training over longer periods of time than a week?

The type of training we do as CrossFitters leads to degrees of adaptation much more closely related to competitive athletics than traditional “fitness” programs. That being said, it’s important to note that most organized sports teams map out their yearly programming goals based around a competitive season.  Conversely, CrossFit is a GPP program which aims to achieve a consistently high level of work capacity over a life time. There are many individuals who use CrossFit to train for their sport or occupation (MIL/LEO etc.) and an ever growing number of people who are competing in CrossFit as their primary sport.  These individuals will generally modify variables of their programs to better prepare themselves for competition or deployment.

But what about “me”?

The majority of us are training CrossFit without any regard to a specific competition or training goal other than health, longevity and elite fitness.  It’s therefore necessary for the average CF’er to take it upon themselves to consider their training over longer periods of time than a week. As mentioned earlier, hitting Wods hard can take a toll on us and we’ve got enough people coming more than three times a week that it has become prudent to formalize some cyclic recovery into our program. Starting today, we’re going to implement posted “Back Off” weeks every fourth week. We encourage our athletes who train with us three or more times per week or more to use this as a period to scale back intensity and give your body a chance to clean house.  The workouts we post on back off weeks will not be dramatically different than traditional programming but will favor Max Effort days and shorter (sub 12 min) Metcons.  Athletes who are following the back off should treat the workouts as maintenance and accordingly decrease intensity.  If you train with us less frequently, perhaps once or twice a week and are not considerably active outside of CrossFit then you shouldn’t worry as much about the back off week and simply listen to your body.

CFSBK Mesocycle
Week 1 On
Week 2 On
Week 3 On
Week 4 On
Week 5 Crush Week
Week 6 Suggested Back Off

 

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What was the most crushing WOD of Crush Week? Are you feeling the need for Back Off Week?
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Community with Group Fitness Program: The Reebok-CrossFit Paradigm Forbes
Powerlifting in Prison Youtube

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