21-15-9 reps for time of:
Clean 135/95
Ring Dips

-Rx’d Elizabeth is a full squat clean. Athletes may also consider doing “Power Elizabeth” which would be any version above parallel clean.
-Banded Ring Dips and Push Ups are subs for the Ring Dips. Athletes may use parelletes or dumbbells to increase ROM on the push up if desired.

Post times and RX to comments.
Compare to 12.14.10 and 6.20.10

All together now! Manuel, Alex  & Baz on Wall Ball

DIY Skills Test #2

Sometime between now and next Thursday test one or more of the following from our CF Levels

1. Bodyweight Pull
2. Bodyweight Squat
3. WC Mono-500m Row

Check the standards listed for each level to see what’s the most appropriate scale/where you fall.

Post results to comments.

Mats Need Love Too

In the last week, our soft, black mat has been punctured twice.  Please be careful with what you do and what  equipment you bring onto the mat so that it can be with us for years to come.   Thank you for your kindness. 

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Recommend one book, one song, and one film to your fellow SBKers in comments
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Annie S. & Greg A. do Elizabeth CrossFit
Greg A. does Power Elizabeth CrossFit
Risk vs. Reward Talk to Me Johnnie
Doctors Warming to Caveman Diet Trend CBS San Francisco
CrossFit: Be Young, Feel Young, Redefine YOU Youtube

2 Reps On The Minute for 10 Minutes
Add 5-10lbs from last week

Post loads to comments.
(e5/6) compare to 10.11.11

3 Rounds NFT
5 ea TGU Sit Up (heavy)
8 ea SLRDL (contraleretally loaded)
35/45/55 Double Unders*
*2 minute practice in lieu of DUs

Post loads and DU RX to comments.

Mindy gives Whitney H. a lift-off

Happy Birthday Rob I and Joy M!

Josh M.’s Ragnar Relay Recap

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An NFL Reporter at the CrossFit Games CrossFit
Coaching A Surgeon: What Makes Top Performers Better New Yorker

Happy Birthday Coach Jess Fox!
(Thanks Nick A for the blinging her up)

We also wish a belated Happy Birthday to stand-up guy David McG!

Participate in the Barbells for Boobs Annual Fundraiser at CFQ!

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.

Check this link to register!

November Late Morning Foundations+Learn the Ropes Class

The second Late Morning Foundations starts in just a few weeks and is now open for registration.  This cycle is super cool in that participants get a free off-peak times Learn the Ropes Class (a $75 dollar value) with our next door neighbors Brooklyn Boulders.  For the full details on just what Learn the Ropes is click HERE. You can register for the cycle at the link below!

November Late Morning Foundations 
+ Brooklyn Boulders “Learn the Ropes” Course
11/3/11 – 11/28/11
Mondays and Wednesdays from 9:00am-10:15am
Register Here!

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What do you know now about Crossfit/training/CFSBK that you wish you’d known in Foundations?
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More than You Wanted to Know About Rice FITBOMB
Trigger Point 101 My Athletic Life

3 Rounds for Time of:
Row 400
21 Kettlebell Swings 2p/20k
15 Burpees

Post time and Rx to comments.

Mike M. rows a hole in the space/time continuum

8AM Group Classes Start this Week! 

Because 9-5 jobs are so 20th century we’ve added THREE 8am group classes!  8am group classes will meet Mondays, Wednesdays and Thursdays starting today October 10th.  We hope you’ll join us!

Tough Titsday Intermediate Cycle

Ladies, it is time to go heavy. Join Margie for a special four part series on pushing big weight. We will refine technique on Squat, Deadlift, Bench and Press and, most importantly, break down the mental aspect of moving maximal loads. Together, we will develop a solid sense of how to translate your linear gains at SBK into that triumphant 1 Rep Max. Classes will involve low volume and heavy bars, as well as an introduction to some assistance lifts and equipment. This is an opportunity to dude out in a women’s only environment.

For women who have been out of Foundations several months and attempted heavy singles.

Limited to 4 participants, please email margie@crossfitsouthbrooklyn.com if interested. 

Sundays from 9-10:30am
10/16; 10/23; 10/30; 11/6
Register Here!

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Is She Right and We are All Wrong? CrossFit One World
A Little Deception Helps Push Athletes to the Limit NY Times

For Time:
3 Barbell Ground To Overheads
3 Pull-Ups
6 Barbell Ground To Overheads
6 Pull-Ups
9 Barbell Ground To Overheads
9 Pull-Ups
12 Barbell Ground To Overheads
12 Pull-Ups
9 Barbell Ground To Overheads
9 Pull-Ups
6 Barbell Ground To Overheads
6 Pull-Ups
3 Barbell Ground To Overheads
3 Pull-Ups

There is a 12 minute cap on this workout.

Post time and load to comments.

Who Stacked The Boxes?!

Gym Equipment Etiquette Reminders

While not at all comprehensive, these pointers can help your rack up credibility points at the gym.

Plyo Box Storage: For years we’ve told you, “DON’T STACK THE BOXES!!!” because they get wedged on top of each other and end up stuck together… well we take it back! Josh M put some carpet material on the inside of each box (thanks Josh!) so now you CAN stack them without fear of a coach reprimanding you. We’ve also painted some numbers on the boxes.  When you put them back, please organize them as seen above with the red numbers facing forward.

White Boards: We often do workouts that require you to track rounds or reps on the fly.  To make your life a little easier we cut up some whiteboards into little tablets for personalized use (Thanks DMak!).  Two points of etiquette with these. 1. Please erase your board after you’re done with it. 2. If the workout requires you to track rounds (as opposed to reps) please write a bunch of dashes on the board and use your finger to track completed rounds.  Keeping the marker uncapped during the workouts dries them out.

Erg (Rower) Handles: When you’re done with an erg, please put the handle all the way back in the window.  We know it seems intuitive to house them in the little dock that concept 2 provided but if you leave them there too long it weakens the spring that provides recoil on the handle.  The small dock is only for rest periods or partner transitions.

Bumpers: When you’re breaking down your barbells make sure to put them back in an orderly stack. If you’re the first person back to a low set of bumpers and the PVC holder is down, put it back so all the remaining bumps can be stacked properly. Also- whenever classes are large and we’re running low on weight, try to use the largest bumpers available.  For example, if you’re squatting 165, your bar should have a pair of 45s and a pair of 15s on it. Not 25s, then a bunch of 10s and change.

Bailing: Bailing is a necessary part of lifting heavy and metcons but don’t go crazy with it.  People can get a little bail-friendly and drop weight they could have just as easily put down under control.  Excessive dropping puts wear on the bumpers AND the bars. You’ve no doubt noticed the bumpers with big cracks and no metal inserts in them.  Why is that? Too much bailing! Also- it should go without saying but NEVER bail an empty bar, these will quickly destroy the finest barbells.

What are some of your personal Pet Peeves when it comes to home organization?