3×3
Heavy sub-max triples. Consider using about 60-70% of your back squat weight from Wednesday. Leave room to go up in weight over the next 5 weeks.

Post loads to comments. 
Compare to 11.9.11 and 3.4.11

AMRAP in 10 minutes of:
9 Deadlifts
6 Hang Power Clean
3 Push Press
*Go only as heavy as will allow proper technique on the barbell. Jerks are fouls.

Post loads and rounds to comments. 

Bethany B. demos perfect parallete push-ups

Happy Belated Birthday to Joe O!

Good luck to Jay R. who is running the Richmond Marathon in Virginia this weekend! 

Shout out to Earl who knocked out a Veteran’s Day “Murph” in 44:50 wearing a 20lb flack jacket on the runs! 

Teaser Class has Moved to Sundays!

In the interest of alleviating some of the congestion during our Saturday primetime classes our free teaser class will now be held on Sundays at 11am. 

Kipping Workshop Today

Coach Noah’s Kipping workshop is today at 1:15pm.  This class filled up super quick this go around so if you didn’t make it in email Noah(AT)crossfitsouthbrooklyn.com to express your interest in attending the next upcoming workshop!

Anne I. Has an App For That

CFSBK Alum Anne I. has been hard at work on a new app called Go HD for the iphone.  You can check it out a demo of just how it works in realtime here!

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Our Warm-up is Our Warm-up Catalyst Athletics
Yankee Stadium Made Out of Legos Sean Kenney

AOTM: David M. During FGB 6.  His Left Arm Says “Lightning”

Happy Veterans Day! Thank you to all of the veterans both in and outside of this community!

Happy Belated Birthday Wilson G!  

CFSBK November Athlete of the Month: David Makowski

 

We’re more than a year into the Athlete of the Month articles and I can’t believe this cat hasn’t been in one yet. David (D-Mak) Makowski has been a presence at CrossFit South Brooklyn for well over 2 years now and if you’ve had the chance to WOD with or along-side him I bet you’ve been happy for it. Whether through the encouragement he shouts to fellow athletes or by his total domination of some workouts, he’s a great guy to be near when shit starts to get real. He is also a great example of doing your best to train smart for you, and not for the white board. It was my pleasure to sit with him for an hour and find out a few things (aside from our common love of 80s and 90s metal), I hope you enjoy as well.

FOX – Hey man, congrats! Let’s start at the beginning…when and how did you start with CFSBK?

DMAK – Blame it on the internet! I was searching around for something new and came across CrossFit. It was like an ‘ah-ha’ moment for me. I was like, “now THAT is what I want to be doing!”. I had been in a regular gym and doing the back-and-bis, chest-and-tris thing for a while with little to no success. In fact I was on the road to hurting myself. I was constantly tweaking my back or a shoulder or something. I had once been in great shape and wasn’t anymore and I wanted to be fit again, hence my seeking out CrossFit. When it turned out there was one here in Brooklyn I was in. I took the fact that a Foundations cycle started on the exact date of my 40th birthday as a sign from the universe and signed up immediately. My son Josh also started with me at the same time, I was hooked immediately.

FOX – What hooked you?

DMAK – The energy of the gym and athletes, and the commitment of the coaches. I was (and still am) so impressed with David and his attention to detail. I had intended to do Foundations to learn some stuff then go back to the Fort Hamilton gym and continue on my own. That was not to be. I remember my first WOD out of Foundations, the Filthy 50. It was challenging and surreal in a way fitness had never been for me. I remember Gabrus and McGrath on the side as I was struggling to finish. They were going back and forth between shouting encouragement and whispering quiet jokes about my “circumstance”. I met Malcolm and Laurel that day and we shared a really genuine conversation, IN A GYM. The community and motivation I get, and get to give, keep me coming back. I knew CrossFit was for me.

FOX – Awesome stuff! You mentioned not being in shape any more, what had you done previously fitness-wise to be in shape?

DMAK – I was in the Army for 13 years and during that time was in the best shape of my life, there were a few special teams that I was on where the physical requirements were demanding so I had to be. We did lots of PT in the Army and I loved it. Once I didn’t have to do that anymore though I didn’t. I went to the gym tried to do what other guys were doing and continually became nagged by injuries.

FOX – What were your goals when you first started CrossFit, and how have they evolved?

DMAK – Pre-CrossFit the concept of training goals was a nebulous one for me, it didn’t enter my mind. When I first started CFing I wanted to be ‘that guy’. I wanted to be the baddest ass of them all, the upper echelon of the gym, and I ran at that goal for a while too. It was frustrating to not always be there, but I’ve changed my goals from heavier and faster to smarter and better. I was running into injuries again and didn’t want to go there. My focus now is on mobility, nutrition, and recovery. I still hit lifts and WODs hard but I am OK with scaling load and volume to what’s appropriate for me. I realize that my overall health over the long term is far more important than my Elizabeth time.

FOX – That’s a great transformation, and a big reason that we chose you for AOM. How have you attacked your mobility and nutrition goals?

DMAK – My man Kelly Starrett and the MobilityWOD have been great for me. The MWODs gave me focus, and Kelly is engaging so it made me keep tuning in. The CrossFit Mobility Cert last year was pretty great and it energized me to do even more. I spend 45 minutes a day on this stuff, so it hasn’t come easy but it’s a journey that’s worth it. My nutrition is an ongoing path as well. The Army wrecked my digestive system with all the antibiotics they pumped into me for 13 years so that’s an issue. Last year when we did the Paleo Challenge I discovered that I have a problem with a high animal protein diet. I have RH factor (an indicator of risk of rheumatoid arthriritis) and all the meat I was eating caused bad joint pain for about 6 months or so. I’m still working on finding what’s exactly right for me but I’ve discovered that plenty of veggies along with some rice, beans, and clean animal protein work well. I stay away from any gluten as that also seems to aggravate my symptoms. It takes planning, sacrifice, and work but it’s worth it.

FOX – 45 minutes a day, nice! I get kickback from folks when I tell them to spend 10 minutes a day…Tell me about some non-fitness stuff, what comes to mind?

DMAK – I grew up in Gowanda, NY. It’s a small farming community upstate, and I was the immigrant kid. I’m first generation Polish-American and was hazed a lot for it as a kid. My parents basically tried to turn our home into a 19th century Polish countryside farm-house. I couldn’t wait to get out of there. I went to RIT (Rochester Institute of Technology) for a year and then decided to stop wasting my parents money. I joined the Army and was in for 13 years, and currently work for the Navy. The Army was good and bad. Good in that I got to travel, was physically fit, and I did work I was good at. The bad I won’t get into so much except to say that when Josh told me he joined the Marines I told him the only thing that would have upset me more was if he’d joined the Army. I do have a lot of pride in our soldiers, I just know what they do to you. I’ve got another son, Aiden, who is in high school and hopefully going to college.

FOX – Any hobbies outside the gym?

DMAK – Actually, Tracy (David’s wife) and I are into re-upholstering furniture and reclaiming old pieces. I’m taking an upholstery class, the guy who teaches it is a d*ck, but that’s been great. We go to auctions and hunt out good finds. The thrill of the hunt is where it’s at. Tracy and I also cook together at home a lot. We recently bought a place in Carroll Gardens and couldn’t be happier there. I like TV, movies and reading. With Tracy I get my art-house and reality TV fix, and with Aiden I get my sci-fi fix. I’m a lover of all kinds of music except for new-age, I hate that stuff. I’m into 80s and 90s metal, industrial, Brazilian jazz, 70’s pop, and yes, some Polish rap.

FOX – The Polish rap I can kind of see, but the upholstery class blind sided me! Any thing else that would surprise us?

DMAK – Well, I strongly considered becoming a sex therapist. I’m fascinated by human sexuality!

FOX – HA! Alright David, last question. What should we look for in a future athlete of the month?

DMAK – I think I feel the same as everyone else who’s answered this question, and I don’t envy you guys who have to make this decision. Someone who’s dedicated and is part of the community. Someone who’s not selfish and supports fellow athletes, and who trains smart themselves.

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       Thanks and congratulations again to David. He’s a real solid guy and someone who’d I’d take in my corner in any situation, and I have to admit I’d be a little afraid if he was in the opposite corner. We coaches look forward to being a part of your growth as an athlete and are thankful to have to as a part of the community.
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The Case for the Short Metcon Robb Wolf
Bad CrossFit Gym Etiquette CrossFit Oahu
Surfer Sets Record by Surfing 90ft Wave Youtube

Complete 1 rep every minute for on the minute for 15 Minutes
Add weight at the 6th and 11th reps, if approriate. 

Post loads to comments. 

With a partner complete the following for time:
100 Wall Ball 20/14
100 Supine Ring Rows
*All Wall Ball shots must be completed before moving on to the Supine Ring Rows.

Post time and RX to comments.

Grown A** Man.  Happy Birthday to David O!

Congrats to Melon W. on her first strict chin-up!

 

MO’ MEAT!

Attention all carnivores! Herondale Farm has put together two more meat shares and a chicken share for the coming months! The next one will run from January to May and is mixed meat. Chicken will start up again in June.

For those of you wishing to continue having the tasty goodness delivered to you, please sign up! And for those of you who have jealously inspected everyone’s meat over the past few months, now’s your chance to get in on the action!

The key is for us to have enough members to make it worth the farm’s while. We had roughly 42 members between meat and chicken last time, so let’s try to match or exceed that number.

Questions? Email Margie(at)crossfitsouthbrooklyn.com or info(at)herondalefarm.com

Authors of The Perfect Health Diet speaking at CFNYC

Paul and Shou-Ching Jaminet, authors of the “The Perfect Health Diet” will be giving speaking at CrossFit NYC on Saturday, November 19th from 12pm-2:30pm.  Paul and his wife Shou-Ching will discuss “evolutionary evidence for the optimal diet, factors that can impair health or sabotage fitness, and lifestyle and dietary steps to overcome those factors, with a special focus on a few bottlenecks to fitness that may commonly be overlooked by Paleo or CrossFit adherents.”

To find out more about Paul and the event which is being co-sponsored by John Durant and the Paleo NYC crew and costs $15.  To find out all the deets and register click HERE.

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Post birthday love to comments!
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MWOD and Warm-up: Olympic Lifting MobilityWOD
Hips, Meet Bar Performance Menu
2011 NYC Marathon Time Lapse Buzzfeed
Does Music Change the Taste of Wine? Wired

3×5
Add 2.5-10lbs to your last exposure as appropriate

3 Rounds NFT of:
8-12 Romanian Deadlifts
8-12 Pallof Presses
Load the RDL to ~50% of today’s squat. Continue to focus on hamstring activity and spinal position moreso than load

Optional DIY Finisher:
50 Burpees for time

Post loads for both Squats and RDLs to comments.
Compare to 11.2.11

Josh goes all David Blaine during the CF Gymnastics Cert

Happy Belated Birthday Josi S!

All my Single Strong Ladies: Tough Tits Day Powerlifting Meet is Coming Soon!

The Innaugural Tough Tits Day Powerlifting Meet is coming up!  This meet is for ladies who want to display their strength

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!

Full details regarding rules and logistics of the meet will be emailed upon registration.

Questions? Contact Margie(at)crossfitsouthbrooklyn.com

Kipping Workshop Almost Sold Out

Saturday’s Kipping Pull-up Workshop w/ Coach Noah is almost sold out.  If you’re interested in attending contact Noah(AT)Crossfitsouthbrooklyn.com. The class will meet at 1:15pm this Saturday, November 12th.  The cost of the workshop is just $10!  To attend you must have 1+ strict pull-up (women) or 3 strict pull-ups (men)

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Everything Paloff Press Tony Gentilecore
The RDL 70s Big
A Mobile Food Pantry in a Food Desert New York Times

J. Bails is Focused. 

We at CFSBK owe a very special thank you to Mike M. and McDowell M. for leading the group track workout this past weekend!  Thank you guys and great work!

Kipping Pull-up Workshop This Saturday!

Are you an athlete who has strict pull-up but hasn’t learned the elusive kip?  Do you have a decent kipping swing but seem to always get stuck at the bottom of your pull-up?  Can get a few kips in but quickly fall out of rhythm and have to start over?  On Saturday, November 12th at 1:15PM Coach Noah will run an (approximately) one hour mini-workshop dedicated solely to the kipping pull-up, and iron out all of your funky kipping issues.

The Kipping Pull-up is a core gymnastic movement often utilized in high volume pull-up workouts.  While not a true strength builder like a strict pull-up, the kip allows an athlete to incorporate both the strength of their hips and their own momentum to link pull-up together with less effort and a faster cycle time than a traditional pull-up.
 
The class will involve a warmup, mobility work, a brief overview of the elements of the kipping pull-up, and partner drills and pull-up practice.  Kipping pull-up require a significant amount of integrity in the shoulder girdle and as such this class requires a buy in of  1+ Strict Pull-Up (women) or 3 Strict Pull-Ups (men).  The class will be a $10 drop-in and space is limited to 8 participants.  Email Noah(AT)crossfitsouthbrooklyn.com to sign up, make sure to mention your max number of dead hang pull-up and issues you’ve had learning/perfecting the kip so he can better prepare to get you swinging smoothly.

CrossFit Powerlifting Cert at CFSBK in March 2012

Join Laura Phelps the Women’s World-Record Holder of the Back Squat at 725lbs at 169lbs and a powerlifting Total of 1720lbs as she teaches the CF Powerlifting Certification at CFSBK.  Laura and her team will be instructing participants in the methods popularized by Louie Simmons and the Westside Barbell crew.  Come learn how to develop speed-strength, strength-speed, proper box squat technique, how to use bands and chains, and what special assistance exercises can help you achieve PRs you never dreamed possible.  The cert will Saturday, March 31st-Sunday April 1st, 2012.  You can get more info and register at the link above.

Are you a November Baby?

If you’re a November baby go ahead and let us know when your birthday is so we can help you celebrate!  Next time you’re in the gym put your name and birthday on the whiteboard in the community area. 

December’s Foundations

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!

December PM Semi-Private Foundations
12/11/11 – 12/22/11
Tuesdays and Thursdays at 8:00pm
Sundays at 11am
Register Here!
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If you were to create a workout named after yourself what would it be? (Question courtesy of Stella Z.)
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Laura Phelps-Shweatt CrossFit Oakland
The Push-up: Why Is This So Hard Catalyst Athletics
Re-Building a Deadlift Robertson Training Systems