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Goal hard or Go Home 

We’ve got a ton of whiteboards at SBK but the Goals and Accomplishments boards are perhaps the most important.  Training with a goal in mind and and having a solid plan to achieve it is the best most effective way to see results in the gym.  And a goal that isn’t written down is little more than a wish.  Starting today and moving forward we’d love to see this board filled with specific, timely, realistic goals that we can help you achieve.  Need help in getting started check out Coach Fox’s award-winning article “Goal Setting” under the CFSBK Articles and Media section. 

When you achieve something in the gym, no matter how big or seemingly small, put it under the accomplishments board!  We love nothing more than when you get a double under a muscle-up or your first push-up or pull-up.  Don’t keep it a secret share it with your friends and training partners.  Let the rewards of your perspiration be serve as their inspiration (I typed that in a Jesse Jackson voice!). 

Let’s get those boards filled up over the course of August!

Tonight’s Strongman Prep Workshop at South Brooklyn Weightlifting Club

Red Hook’s Strongest Man Paul S. is opening the doors of his South Brooklyn Weightlifting Club to us tonight for a Strongman session in anticipation of this weekend’s Subway Series Event at CF Virtuosity.  Come learn the ins and outs of odd object lifting, axle clean and jerks and heavy carries.  The event runs from 5p-8p and will be held at South Broooklyn Weightlifting Club 204-207 Van Dyke St, Brooklyn in Red Hook.  It’s a short bike ride/drive from SBK or a long walk. 

This event is open to all CFSBKers whether or not you’re participating this weekend but Paul can accomodate up to 20 people at a time so please email Coach Fox at christian(at)crossfitsouthbrooklyn.com to RSVP. 

If you can Ride the Subway, You Can Do The Subway Series

The Subway Series was designed with ALL the members of our gyms in mind as a chance to get together and hit some challenging WODS as a community.   This event isn’t just for the local Annie Thorsdottir’s and Rich Fronings it’s for everyone.  Never competed in anything before?  A little intimidated?  No sweat homie, we got your back! All you have to do is sign up, come out and have a blast.  There are scaling options galore and it is a great opportunity to explore some other great gyms in the area, meet new friends and maybe learn something new about yourself and your abilities.  We hope you’ll join us in our fight to bring the trophy and bragging rights home to SBK this year! 

You can sign up for Saturdays first event here.  Remember it is capped at 90 people so sign up today!

Coach Noah’s Skill Session 1: Kipping Pull-up Class Still Has Slots

Got strict pull-ups?  Then it’s time to get the kipping under your belt.  Have a kipping pull-up but look more like an MC Hammer on crack on the bar than a world-class gymnast?!  Join Coach Noah Thursday August 4th at 8pm for an entire hour dedicated toward mastering the kipping pull-up.  The buy-in is 3 Strict Pull-ups for guys and 1 Strict Pull-ups for dolls.  The cover is $10 and the dress code is grown and sexy.  There are 3 slots left so contact Noah at noah(AT)crossfitsouthbrooklyn.com to get in where you fit in. 

Help a Brother Out: Sublet Needed

Recent SBK transplant David Fox-Powell is in need of a sublet starting in September.  If you have know of anyone who has a spot please holler at him at dtothefp(AT)gmail.com

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How would you improve the CF Games? What changes would you make for 2012?
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Fittest on Earth CrossFit
CrossFit Games Stream Archives CrossFit
2011 CF Games ESPN3 Finals Show CrossFit

AMRAP in 5 Minutes
5 Power Cleans 155/105
10 Push Ups
30 Double Unders
Rest 1 Minute

Repeat for a total of 3 cycles.

Post rounds and RX to comments.

Katie M. 3rd Pull during Last Year’s Subway Series

Congratulations to Jacinto B. on finishing 8th Overall in the Master’s Division at the Games this weekend!!

The Second Annual Subway Series Starts Saturday!

Registration is now open for the first event of the 2011 CrossFit Subway Series!  CrossFit Virtuosity will host a strongman-style event — bring your best!

The affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year! Top 3 male and top 3 female athletes from each affiliate will score based on their place finish in each event.  Athletes may score in any event regardless of attendance at other events. 

We’re capping each event at 90 participants, so register now at 2011crossfitsubwayseries.eventbrite.com to ensure a spot

Remember the Subway Series is for all athletes and each event will have multiple scaling options!  We hope you’ll join us as we work to bring the trophy home to SBK this year! 

Saturday’s three Strongman WODs are:

WOD #1
AMRAP in 2 mins
Axle Clean & Jerk (130# / 90#)

WOD #2
50′ Sled Backpedal (270# / 180#)
50′ Farmer’s Walk (2×130# / 2×90#)
100′ Overhead Slam Ball Carry (50# / 30#)
50′ Farmer’s Walk (2×130# / 2×90#)
50′ Sled Drag (270# / 180#)
Weights TBD

WOD #3
Max Weight Zercher Lift

Strongman Tutorial at Quist on Tuesday

Is the sport of Strongman new to you?  Need to brush up on your odd object lifiting skills?  Paul over at South Brooklyn Weighlifting Club has generously volunteered his space to let us practice with the toys you’ll see at the Subway Series event.  This Tuesday from 5p-8p we’ll be over there shouldering stones and cleaning axles.  The SBKWC is a short bike or a decent walk from CFSBK and there is the possibility of carpooling.  If you are interested in attending contact Coach Fox christian(AT)crossfitsouthbrooklyn.com. 

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What was your favorite moment from this year’s CrossFit Games?
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Inside a Strongman Seminar: Atlas Stones with Rob Orlando CFJ Preview Crossfit
The Economics of Performance, Health & Longevity Nikki Violetti
Skills CrossFit One World

Take 20 minutes to try and find a 1RM.

Post loads to comments.
compare to 7.9.11

3 Rounds for time:
10 Box Jumps 30″/24″
15 Push Presses @~75% today’s 1RM
30 Kettlebell Swings 24kg/16kg

Post time and Rx to comments.

CFSBK Community Picnic and Flag Football Tournament

Are you ready for some fooooooooooootball?!?!  Join us Sunday, August 21st from 10(ish)am-4(ish)pm for our first ever Crossfit South Brooklyn Flag Football Tournament extravaganza.  This will be a day long picnic open to all members, friends, and family, during which time we will be playing some fairly non-competitive, all inclusive, gender neutral, footwear optional Flag Football.  Depending on interest we will split into 2-8 teams and play a small tournament to crown the champion of the Paleo Pigskin League (PPL.)   

All are welcome to come down, grill, bring beverages or food, and hang.  For anyone interested in the actual playing of football (not just eating and drinking and lounging) please respond to Noah(AT)crossfitsouthbrooklyn.com with a general scale of football aptitude on a 1 (I don’t know a football from a baseball) to 5 (I taught Tom Brady everything he knows, including how to flip his hair so coyly.)

We hope to see you there!

65%x10x2  (% based on 1RM)
or
75%x10x2  (75% of 3RM from 7.27.11)

Post loads to comments.
(volume exposure 1/4)

Spend some time working on Rope Climbs

Post experience to comments.

Jacinto B at the CrossFit Games!

Jacinto is currently in 9th place for the Men’s 60+ master division.  Jacinto took 7th place in event 1 with a time of 8:53 and then tied for 11th place with a 145lb clean and jerk (a 10lb PR!) for event 2.  Great work, Warrior!!!!

Happy Birthday, Kate D!

A Warm-Up Refresher

We’ve been hitting the Standardized Warm-Ups for about a week now and are pleased to see people working dilligently on their calisthenics.  Here are a few points to keep in mind as you continue to make these part of your routine:

Intensity
You shouldn’t be approaching faliure with any these movements. The idea is not to necessarily make it harder each time you do it or test your limits, we want to build a base of sub-maximal volume to gradually build upon. Make it your goal to gradually work closer to Rx’d reps and mature versions of these movements but only after you can perform a submaximal sets or variations wth perfect technique. For example, if you do 10 push-ups as 5-3-2, keep that up until it feels less difficult and then attempt a different rep scheme like 6-2-2 or 5-4-1. Or if you’ve got 1 or 2 strict push-ups, do 2 strict at the top of each round and then finish out with 7 switch push-ups. Play around with how you approach these warm-ups but always keep some gas in the tank.

Movement Tempos
Tempos can be very useful with even the most basic movements.  Holding the bottom of your squat for a 1 count not only strengthens the bottom position but helps open up your hips and ankles.  Remember that good movement is born out of good initial starting positions.  If the top of your push-up is soft then the mechanics of everything that follow it will accordingly suffer. Rushing through these movements can actually be counter productive.  You might develop bad habits, reinforce poor posture and overdevelop one part of the movement at the expense of another. For example if your pull-ups are always just barely over the bar you might get great at doing moderate volume pull-ups at 95% of the Range of motion. Very frustrating when you start failing getting over the bar at all during workouts and you can’t figure out why. One little trick is to think about someone taking your picture at the top and bottom of each repetition. What would you want it to look like?

Variations
Here are some ideas on how to vary your movements to better suit your weakness or needs:

• Do you have a problem with your knees caving in during squats? Why not throw one of the green therabands above your knees to help strengthen that aspect of the squat during warm-ups.  Have you never tried squatting with a theraband? Throw one on and see how it feels, you might be surprised. 
• What if you have trouble hitting depth? maybe grab a 12″ box or a Wall Ball and work on hitting a target. If your knees tend to shoot forward try squatting in front of a bench.
• Do you find that your body type makes it hard to get deep on push-ups?  Try using a few bumper plates under your hands so you can get a little deeper.  This might also be a good option for folks who struggle with strict push-ups and want a little elevation.
• Are you doing 3 sets of 5-8 pull-ups without thinking twice about it? Why not make it a little more difficult by going chest to bar or doing an L-Sit Pull-Up? You might have to drop the total reps to make these submaximal but you’ll be developing other areas in the process.
• Chest Facing down planks too easy? Try bringing your hands forward just beyond your head. Spicy!

 

Have any questions? Post your experiences with warm-ups to comments so the coaches can help you find the most productive scaling options for you.

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Greg Anderson’s Warm-Up Routine CrossFit
Boz and Todd Coach a Warm-Up CrossFit
Warm-Up Drills with Stephen Rochet CrossFit
Burgener Warm-Up CrossFit
Tumbling Warm-Up Cathletics
Quick and Effective Hamstring Warm-Up Cathletics
Before You Squat Cathletics

Today’s Rest Day WOD is to write a CrossFit Haiku.  Nothing like a fun little project to get the creative juices flowing.  What’s a Haiku you ask?  A Haiku is a traditional form of Japanese poetry characterized by three simple lines. The first line contains 5 syllables, the second contains 7 and the last again contains 5. Think about images, emotions and experiences you have at the gym and see if you can’t write your own.  Below are two examples courtesy of Mobility WOD

Psoas unfolding
Like the lotus blossom
I just vomited

Way of the painball
There are no days off
Leopard is supple

Post Haiku to comments.

While out in California for the Games, Rickke, Jacyln, Mike and Christine stopped by CrossFit Merge for a little team competition. 

Speaking of Competitions..

The first event of the CrossFit Subway Series is just over a week away!  Competitions like these are a great way to mix up your training environment and see how you do under a little more pressure.  It doesn’t matter if you’re interested in competing at the affiliate team level or just a little competition-curious.  Everyone is encouraged to come out and have some fun.  Scaling options for all the workouts will be provided so that you can participate no matter what your level.

The first event will be held on Saturday, August 6th, 9am at CrossFit Virtuosity. For more information and to register, visit the eventbrite site.

The CrossFit Games Are Here!

After months of waiting the Games are finally here.  You can watch some of the best CrossFitters on the planet battle it out for the title of fittest on earth for free online here.  One of the best parts of the Games is that the events are unknown until shortly before competition.  This means we don’t know what kinds of grueling tests these athletes will be put through until this weekend.  The only known variable is that the events will definitely be very.. very grueling.
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Highlights from the CrossFit/USAW Open
A Brief History Of The CrossFit Games