“Danny“

AMRAP 20 minutes:
30 Box Jumps 24/20
20 Push Presses 115/75
30 Pull-Ups

Scale load and volume as appropriate, but this should be a bit of a slog. If you can jump on the Rx’d box and do 5 reps at a time of the Rx’d push press and pull-ups, then Rx today. If not, scale some volume and or load and pull-up variant.

Post rounds and Rx to comments.
Compare to 2.2.2011

Check out Episode 2 of CrossFit’s “Road to Conviction” series! While incarcerated, Fletcher Tholin discovered CrossFit. Watch his rehabilitation in this eight-part series.

• Kids Club is CANCELED today, since Coach Janelle is out of town!

Good Luck to Our Subway Series Competitors!

The Subway Series is happening over at CrossFit Virtuosity today. Here are the CFSBKers that will be representing for us:

Pierre D.        
KLove
Brendan N.    
Alex N.          
Brad D.
Jason M.
Mare L.
Coach K HarpZ
Lauren S.
Coach Jess
Coach Whit

_________________
A Tribute to the Incredibly Swole Bro Who Plays Gaston at Disney World GQ 

Open Workout 12.4

AMRAP 12 Minutes:
150 Wall Balls 20/10, 14/9
90 Double-Unders
30 Muscle-Ups

Substitute chest-to-bar or kipping pull-ups for muscle-ups.

Post time and Rx to comments.
Compare to 11.10.14 and 5.29.14 

Coach Jeremy competed in the USAPL meet last weekend, and his bench press was an all-time competition PR (video above)! Here’s his report: “The meet went well overall. The 424# squat ties the best I’d ever done in competition, but it was way easier this time than the last time (2 years ago) and I weighed in much lighter at 178lb versus 196lb. The bench was an all-time competition (pause) bench PR. I had hit 325 2 years ago (at that heavier weight), getting 330 (150kg) was a longstanding goal, so I was really pumped to hit it. DL was blah.  It was late in the day and I was kinda done with the meet.  Hit my opener, the 451, but my 2nd attempt was ugly and I gave up on it quick and passed my third.” 

• Want to try something other than group class today? Check out Yoga for Athletes at 10am, Active Recovery at 11am and 12pm, or Open Gym from 2-4pm!
• Kids Club is CANCELED tomorrow, as Coach Janelle is out of town!
• Happy birthday, Simon H.!

Check Out Our Upcoming Training Cycle Template!

Training Cycle Dates: M 8/10 – Su 9/27
Crush Week: M 9/28 – S 10/4
Transition Week: Will be the first week of the following cycle, starting October 5, 2015

Cycle Goals:

• Add rep/set variety to barbell strength training
• Incorporate more gymnastics strength training
• One dedicated WOD day each week

Monday: Bench Press + Deadlift + WOD
Wednesday: Squat + WOD
Thursday: Snatch + Gymnastics Strength Bias EMOM + WOD
Saturday: WOD, no dedicated lift with a Clean and Jerk bias
Sunday: Squat + WOD 

Performance Bench Cycle

Weeks:
1 and 4: Low – 65-70%x7x4
2 and 5: Medium – 75-80%x5x4
3 and 6: High – 85-90%x3x4
7: Heavy 3
8: 1RM Test 

Fitness Bench Cycle

3×5 Linear Progression
Last exposure is a 1-3RM test 

Fitness and Performance Deadlift Cycle

Increasing loads through the 8-week cycle, warm up to one top set of:
1 – Heavy 10
2 – Heavy 8
3 – Heavy 5
4 – Heavy 5
5 – Heavy 5
6 – Heavy 3
7 – Heavy 3
8 – 1-3RM test 

Performance Squat Cycle

Back Squat first and then Front Squat. 4 total work sets of squats each squat day.
Low – 65-70%x7x2
Medium – 75-80%x5x2
High – 85-90%x3x2
15 Rotating Exposures (Wed-Low, Sun-Med, Wed-High)
Last exposure is a 1RM test 

Fitness Squat Cycle

Goal is to add weight each week.
Wednesday Front Squat
3×10 (start at about 75% of your best 3×5 from last cycle, or 60-70% of a 1RM)
3×10
3×8
3×8
3×5
3×5
Heavy Triple Test
Heavy Single Test

Sunday Back Squat
3×10 (start at about 75% of your best 3×5 from last cycle, or 60-70% of a 1RM)
3×10
3×8
3×8
3×5
3×5
Heavy Triple Test
Heavy Single Test

Want to learn more about CFSBK’s programming? Check out these articles:

• The Underlying Philosophy Behind Programming at CFSBK Chris Fox
• A New Dawn for CFSBK Programming: Fitness and Performance David Osorio
• Low Bar and High Bar Back Squats David Osorio  

_________________ 
Orphaned Kangaroo Finds Comfort in Teddy Bear CBS News 

Training Cycle Template

Training Cycle Dates: M 8/10 – Su 10/4
Crush Week: M 10/5 – S 10/11
Transition Week: Will be the first week of the following cycle, starting October 12, 2015

Cycle Goals:

• Add rep/set variety to barbell strength training
• Incorporate more gymnastics strength training
• One dedicated WOD day each week

Monday: Bench Press + Deadlift + WOD
Wednesday: Squat + WOD
Thursday: Snatch + Gymnastics Strength Bias EMOM + WOD
Saturday: WOD, no dedicated lift with a Clean and Jerk bias
Sunday: Squat + WOD 

Performance Bench Cycle

Weeks:
1 and 4: Low – 65-70%x7x4
2 and 5: Medium – 75-80%x5x4
3 and 6: High – 85-90%x3x4
7: Heavy 3
8: 1RM Test 

Fitness Bench Cycle

3×5 Linear Progression
Last exposure is a 1-3RM test 

Fitness and Performance Deadlift Cycle

Increasing loads through the 8-week cycle, warm up to one top set of:
1 – Heavy 10
2 – Heavy 8
3 – Heavy 5
4 – Heavy 5
5 – Heavy 5
6 – Heavy 3
7 – Heavy 3
8 – 1-3RM test 

Performance Squat Cycle

Back Squat first and then Front Squat. 4 total work sets of squats each squat day.
Low – 65-70%x7x2
Medium – 75-80%x5x2
High – 85-90%x3x2
15 Rotating Exposures (Wed-Low, Sun-Med, Wed-High)
Last exposure is a 1RM test 

Fitness Squat Cycle

Goal is to add weight each week.
Wednesday Front Squat
3×10 (start at about 75% of your best 3×5 from last cycle, or 60-70% of a 1RM)
3×10
3×8
3×8
3×5
3×5
Heavy Triple Test
Heavy Single Test

Sunday Back Squat
3×10 (start at about 75% of your best 3×5 from last cycle, or 60-70% of a 1RM)
3×10
3×8
3×8
3×5
3×5
Heavy Triple Test
Heavy Single Test

Want to learn more about CFSBK’s programming? Check out these articles:

• The Underlying Philosophy Behind Programming at CFSBK Chris Fox
• A New Dawn for CFSBK Programming: Fitness and Performance David Osorio
• Low Bar and High Bar Back Squats David Osorio  

Coach K HarpZ owning all the weight at the CrossFit 718 Summer Games | Photo by the multitalented Coach MeLo

The 2015 Subway Series Continues This Sunday at CrossFit Virtuosity 

The event isn’t full yet—you can still sign up here! The workout is below:

“Deficit Diane”

Rx Division
For time (15 minute cap):
28 deadlifts, 185/125
28 HSPU, to floor / 1 abmat
21 deadlifts, 225/155
21 HSPU, to 1″ deficit / floor
15 deadlifts, 275/185
15 HSPU, 2″ deficit / 1″ deficit
9 deadlifts, 315/205 
9 HSPU, 3″ deficit / 2″ deficit

Scaled Division
For time (15 minute cap):
28 deadlifts, 135/95
28 incline push-ups, 18/36″
21 deadlifts, 185/115
21 incline push-ups, 12/24″
15 deadlifts, 215/135
15 incline push-ups, 6″/12″
9 deadlifts, 235/155 
9 push-ups, no incline

For CFSBK’s event on August 23, we still need judges and a score keeper! Judges are expected to monitor range-of-motion and reps for each workout. Coach David will do a session to review movement standards and protocol before the event. The score keeper needs to do data entry on the scoring system and should be comfortable with spreadsheets. Please email David [at] CrossFitSouthBrooklyn.com if you’re interested.

_________________ 
How CrossFit (and a Little Cancer) Helped Me Grow a Bit… Down There The Huffington Post
Exercise May Make Tumors Less Aggressive, More Likely to Respond to Treatment American Cancer Society 

AMRAP 30 Minutes:
10 Hang Power Snatches 115/75
10 Toes to Bar
270m Run

Post time and Rx to comments.

Did you know we also teach the kiddos to fly in our CrossFit Preschool and Kids programs?? Just kidding. But Coaches David and Janelle do teach physical development through games and kid appropriate “workouts.” Most importantly, they’re all about having FUN! Learn more and sign your offspring up here for our August classes. Tristan D. is pictured above. 

• Check out Active Recovery at 7:30pm tonight!

Catching Up With CFSBK Classifieds

• CFSBK family Jay (JayStar), Adele, and Niko are looking for a new family for their nanny of 9 years, Hazel. Ideally they would like to keep her on part-time and share with another family, but are open to a full-time position if they find a wonderful family who needs full-time help. Check out CFSBK Classifieds for details.
• Dr. Mike wants to buy a used Concept II Erg! More details here.
• Nino needs to find a podiatrist in the NYC area. Any recommendations for him?
• Muxx is looking for a good motorcycle mechanic. Come on CFSBK Moto Club, help her out!

FoxTrot 5K Race for Parkinson’s Research

Team Fox, the community fundraising arm at The Michael J. Fox Foundation, is hosting a FoxTrot 5K race on Thursday, August 13th in Riverside Park (103rd Street) at 7pm. Registration is $35 and includes free beer at the post-race party in Cafe Ellington right in the park!

100% of the proceeds will go directly to funding Parkinson’s research! You can register online by 8/11 here.

If you have any questions, please contact CFSBK OG Steph P. at shpaddock [at] gmail.com.

_________________ 
Grilling Meat and Cancer, an Infographic Precision Nutrition
Real World Overhead Mobility for Weightlifting Catalyst Athletics 

Performance
3 Rounds, For Time:
5 Deadlifts 365/255
10 Alternating Pistols 35/25
then,
30 Handstand Push-Ups 

Fitness
5 Rounds, For Time:
8 Deadlifts 185/125
8 Front Squats 185/125
8 Feet Elevated Push-Ups 24/20″

Post time and Rx to comments.

CFSBK’s crew took this adorable photo at CrossFit Queens’s Subway Series last weekend. There’s still time to sign up for the upcoming events (see our right-hand sidebar for the locations of each). All athletes MUST register for each individual event in advance in order to participate. REGISTER HERE

• Happy birthday, Malachy M. and Jesse S.!

Want to Get Better at Olympic Lifting? Join the Next Level Weightlifting Club at CFSBK

The Next Level Weightlifting Club offers Olympic lifting with strength training and mobility all in one. Weightlifting classes will be held in two-hour windows and taught by Coach Frank Murray. While there will be a start to every class, you are allowed to show up at any time during the two-hour training session to lift. Those involved will receive the week’s programming which they can either do during the training session or on their own times during open gyms. If you are unable to participate in class on a regular basis, you also have access to Coach Frank via email and can submit videos to be evaluated and critiqued. Think of him as your personal coach.

While there are universal weekly workouts, they can and likely will change from person to person depending on each individual’s needs. All people are different and therefore require different things to be successful. At Next Level Weightlifting Club, we take that into account and make adjustments as needed to optimize progress. 

Typical Sessions Include:

• Group Warm-up
• Heavy Lift (Snatch/Clean/Jerk)
• Light Lift (Snatch/Clean/Jerk)
• Squats
• Pulls/Presses
• Mobility 

Schedule:

Monday 7:30-9:30pm
Wednesday 7:30-9:30pm
Friday 6:30-8:30am

Pricing:

Drop-In: $30
10 Class Punch Card: $250 ($25 / Class)

Recurring Monthly Memberships:
3x/Oly $200 (Weightlifting Club only)
2x/Oly $150 (Weightlifting Club only) 

Group Group Class Add Ons:
If you’d like to combine Olympic Lifting with our Group class offerings, you can include an add on to your membership which can be used on CrossFit, Open Gym, Yoga, Pilates or Gymnastics Class.

+2x Group Class Add-on $100
+3x Group Class Add-on $150

REGISTER HERE  

This program is ongoing so participants may sign up whenever they want.
Your credit card will be charged immediately at a prorated rated for the rest of the current month. This membership will then automatically renew on the first of every month moving forward until cancelled.

Any questions regarding this program can be sent to info [at] CrossFitSouthBrooklyn.com and olympiclifter88 [at] gmail.com.

_________________
Hilarious Highlights of Toddler Gymnastics Babble
Can You Beat Top European CrossFit Athlete Will Kane in This Tough Workout? Joe (Find more UK CrossFit lovin’ here) 
See How Healthy Your State Is By How Often People Tweet About Donuts and Exercise Fast Company

Charlie N. at her first USAPL meet last Saturday. She took third in her weight class, and shared some thoughts from the experience with us below! 

• Happy birthday, David G.! 
• If you’re not too wiped from Crush Week already, check out AntiGravity tonight at 7:30pm (or Sundays at 2pm). This class focuses on gymnastics skill and strength components that are most commonly demanded in CrossFit workouts, using a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your bodyweight movements. Hit up Coaches Noah or Arturo with any questions! 
• Or check out Active Recovery at 6:30pm, or Pilates with KH at 7:30pm!

August CrossFit Preschool and CrossFit Kids Classes Are Now Available For Registration!

CrossFit Preschool and CrossFit Kids emphasizes physical development through games and kid appropriate “workouts”. Most importantly, we’re all about having FUN! Developing a positive association between fitness, physical activity, and the joy of movement is the primary goal of our program. Our classes are comprised of obstacle courses, relay races, basic gymnastics, games and other engaging physical activities. Think of it like the gym class you wish you had growing up!

Mondays (8/3 – 8/24):
CF Kids – 4:30p – 5:30p  

Wednesdays (8/5 – 8/26):
CF Preschool – 3:30p – 4:30p
CF Kids – 4:30p – 5:30p 

Fridays (8/7 – 8/28):
CrossFit Preschool – 10:00a – 11:00a

Sundays (8/9 – 8/30):
CrossFit Preschool – 10:00a – 11:00a

Pricing:

Non-member:
1x/week – $120
2x/week – $200 

Member:
1x/week – $102
2x/week – $170

20% for older sibling

REGISTER HERE

Email Janelle [at] CrossFitSouthBrooklyn.com if you have any questions or need help registering.

Charlie N. Shares Thoughts From Her First USAPL Meet

Congrats to all our CFSBK folks who competed in the USAPL meet last Saturday, including Coaches Fox (read his post-meet reflections in yesterday’s comments), Jeremy, and Margie, and Rob Is. Front Desk superstar Charlie N. also competed, and sent us this cool write-up about her first experience at a meet.

Saturday was a crazy, intense, emotional, nerve-wracking but incredible rewarding experience. To say I was out of my comfort zone would be a massive understatement. 

I somehow came third in my weight class. (72kg) Because it was my first big meet, I assumed I would be somewhere near the bottom or floating in the middle of my weight class and I had no idea how well I was doing because I wasn’t looking at anyone else’s numbers at all. This was how I missed them calling my name to give me my medal- I was upstairs eating sardines at the time. I really couldn’t believe it when the woman who came second found me and told me to go get my medal.

There were so many people and the whole meet felt extremely disorganized and chaotic. Luckily Coach Margie had made it easy for me and given me my attempts beforehand with Plan A if I felt amazing and Plan B if things did not feel so great, so I really didn’t have to think very much about anything. All of my attempts aside from the last ones, were weights I had done recently.

I had all of my warm-up sets figured out in KG and even color coded so I would know exactly what plates to use so the warm-up would be easy but unfortunately the warm-up area was a disaster. There were not enough plates there at all, so I had to wing it a bit and I am not sure I warmed up very efficiently at all.

I thought I would be completely freaked out with that many people watching but in the end it was just me and the judge in front of me. In a way I want to do this again and get better at that part. Everything felt heavier to me on the day because it was such unfamiliar territory. I feel it is something I could learn to do a lot better with more practice.

I missed my second squat attempt on depth, but still added weight. I sank my last attempt as much as I could and it was a very ugly squat, but I fought with everything I had and somehow made the lift. That was definitely one of the most difficult things I have ever done in my life, but there was no way I was missing that lift. Pretty sure there was an American Record attempt happening at the same time on the platform beside me so there probably weren’t even many people paying attention but I could hear Coach Jeremy shouting behind me to keep going. He later said something along the lines of that that was more of a test of will than of physical strength.

I also missed my first bench press attempt. The safeties were high and the bar hit them at the same time as my chest which distracted me and so I missed the rack command. I went with my Plan B after that and made the following two lifts after getting the spotters to move the safeties down.

By the time we got to the deadlift I was really tired. I did the warm-ups too fast and could probably have done with a couple of extra sets and rest between. I just felt the pressure of so many people sharing the space. Everything felt heavy and I was sore from the other lifts but I did it and I went with my Plan B and PRed. It wasn’t the PR I wanted but it was the right decision on the day. 

If I do this again, which I probably will, I will take my time—not only warming up but also setting up for each lift. I think that might have made my Plan A more achievable.

I want to thank Margie for not only believing in me and helping me to get so much stronger but also for being the voice of reason throughout my training and all day on Saturday even as she was participating and kicking ass herself. I have a tendency to want to always go heavier but I have learned in the last while that just because I can lift something, it doesn’t necessarily mean that I should. And of course thanks also to the Squat Whisperer for his squat whisperin’.

Still can’t believe I went home with a medal. 🙂

Charlie’s Numbers:
Squat: 275.6
Bench: 137.8
Deadlift: 325.2

Total: 738.6

_________________ 
Natural Gatorade Electrolyte Eixir Ginger Newtrition 
Robbie Maddison’s Pipe Dream Transworld Motocross 

2015 Games Event #10

The Triangle Triplet
For Time, 15-10-6: 
Thrusters 165/115
Bar Muscle-Ups

or

“Fran”

For Time, 21-15-9:
Thrusters 95/65
Pull-Ups  

Compare to 10.17.2014 

Post time and Rx to comments.

Dan making running look fun. Need some running training tips? Check out this article from CFSBK’s old Endurance Program coach, Mike O., who left us for the West Coast | Photo by Thomas H.

News and Notes

• Did you lose something? Check out the most recent photo from the lost and found bin and claim your gear!
• Happy belated birthday to all our folks that we missed in July! If you want us to know about your birthday and give you a shout-out on your special day, make sure the Front Desk has your info!

Chasing Rx: When To Scale and When To Go Heavier

An interview with David Osorio and Jess Fox, edited by Kate Reece

We ran this interview back in March, but since Crush Week begins today (!), we want to share it again in the interest of helping you figure out how to approach the WODs today and the rest of this week. Check it out, and get after it this week!

CFSBK: When did you start Rx-ing all the WODs? What did your journey look like to get there?

David: When I started CrossFit, I was self-teaching myself the movements, so I did what I could and then practiced the movements that I didn’t know how to do yet. It took me about a year before I was doing almost everything Rx-ed. I definitely was biasing a heavier weight and slower times in the beginning, which helped me develop the requisite strength to be able to eventually move the Rx-ed weights faster. I still occasionally scale some of the weightlifting loads in WODs when appropriate 

Jess: I’d say the first things I could Rx fairly quickly were workouts with deadlifts, double-unders, box jumps, and kettlebell swings. I knew my road to Rx-ing weights in the Olympic lifts would take some time, and honestly we weren’t doing as much of those when I started. So, I chose to target kipping pull-ups as my first big goal, since they tend to come up in so many WODs—and what girl doesn’t want to do pull-ups! My road to getting them meant practicing them EVERY time I was in the gym. I started out with thick green-band but over the course of a few months, I was able to get my rhythm down enough to get a few unassisted kipping pull-ups in spurts. They weren’t consistent enough though so I always resorted back to the band for workouts.  

However, that changed when I visited my other “home” CrossFit in Ohio. The WOD was “Cindy” and although I knew that I could get a few rounds Rx-ed, I still set up a band. During the workout, when I started to slow down on pull-ups, I reached for the band. The coach there stopped me and just told me it was okay to move a little slower. Sure, I didn’t get a high number of rounds but it allowed me to continue to work on that skill and it gave me a baseline for “Cindy” Rx-ed. After that experience, I got rid of the band. That didn’t mean I did every pull-up workout Rx-ed right away though. Until I got better at them, scaled volume was my friend. 

CFSBK: If I’m moving fast and getting a good workout in the WODs, why should I worry about what weight I’m doing? 

David: The balancing act between performing workouts with their intended metabolic stimulus, versus going heavier or sticking to a calisthenics version that slows you down considerably, can be somewhat nuanced. Ideally, you want to be able to keep moving at a somewhat reasonable pace. If you’re shuffling your feet, looking at the pull-up bar for a minute, you’re probably not getting the most out of your time on either end. But if you’re not at the Rx-ed weights and want to start pushing toward them, you’ll just have to accept that you’re going to be slower and the workout probably won’t be as spicy. In my opinion, that’s fine. Recently, I told a member that would have rather her go with a heavier dumbbell and get capped versus going lighter and getting a good time. As long as you can perform about 3/4 of the workout before getting capped, you should be fine. If you want to get stronger in the WODs, you’re always going to have to bias a little heavier and slower, technique permitting. 

Jess: As CrossFitters, we’re all a little Type A and want to move fast through workouts. However, our training should include different stimuli and heavier weights—higher skilled movements can provide that. As I mentioned before, it took a little nudging from coaches, and a little/lot of swallowing my WOD pride to not scale those pull-ups in “Cindy.” Looking back though, I’m so grateful for that intervention. Not just because it was my first Rx-ed “Cindy,” but because I didn’t really realize that I had the strength and skill to do it. I see this a lot with push-ups in workouts as well. Though I see many of you work your strict push-ups like a boss in our warm-ups and even start a workout with strict pushups, as soon as the going gets tough, the knees drop down. Sometimes you just have to gut it out (provided your movement is technically sound), knowing that you might need to scale volume and accepting that you might be the last person to finish.   

CFSBK: How do I know when to go heavier during WODs?

David: When you feel like you “own” a weight that is below Rx-ed, then it’s time to bump it up. Don’t get complacent with certain loads. For example, if you’re a guy and you always do 65-pound thrusters, even if it still feels difficult, you need to start gradually adding five to 10 pounds to push your strength and comfort level with the movement and load. If you always swing the 16 kg kettlebell, start voyaging out to heavier territory. As long as you feel confident in your technique, which might mean going a bit slower or breaking up reps more, then the weights or your modification should feel heavy.

Jess: This is where logging your workouts comes into play. Early on in your CrossFit life, you will and should start lighter than you think. Use the warm-up time to pick a load that you know you’ll be able to move consistently well through. Then, take note of how that felt in your logbook so that you know what to aim for next time. Also, listen to the advice your coaches give you. I think we do a pretty good job of talking about the intention of the workout and providing scaling options or percentage markers to help guide you in determining an appropriate weight. If it’s ever not clear, just ask! 

CFSBK: If I want to set a goal to get to Rx or heavier weights (and I know I should!), what should my battle plan or strategy be?

David: As Jess mentioned, make sure you’re logging and writing down both qualitative and quantitative data! You’ll never remember to go heavier on that barbell if you can’t refer back to previous experiences. Focus on writing notes specific to how heavy things felt and if you think you could have gone a bit heavier and kept your technique together. You’ll have to dip into loads or movements that intimidate you a little if you want to get better.

Jess: Be consistent in your practice. If it’s barbell lifts, then aim to make each rep at lighter weights perfect and slowly increase the weights from week to week or from WOD to WOD.  If you did the past three thruster workouts at 75 pounds and flew through them, then go for 80 next time. If you’re training a skill, then lay out a specific plan to help you get there.  Also, tell a buddy and have them help keep you accountable, or better yet, have them join you! Note though, that skill is singular. Don’t be the person that has a list of 10 skillz and can never really devote enough time to any one of them. 

CFSBK: Any parting thoughts?

David: Use your coaches as a resource! We want you to improve and always will let you know how a movement looks and whether you should scale up or back down. Let us know you’re trying to get stronger and we can give you some thoughts about how to modify your workout intelligently.

Jess: Know that for most of us, this stuff doesn’t come naturally and that some of us might never hit Rx-ed weights. We’re now in the CrossFit Open season, so now you can compare your WOD scores to people around the world. But just remember that ultimately you’re competing with yourself. In the beginning, focus on establishing your baseline. Keep a good logbook, set realistic goals, set time aside to practice, and then use your training to beat yourself. 

(An important caveat: Rx is not an advisable goal for all athletes. It can serve as a point of reference to make the process of choosing your weights easier, and enables our coaches to help you scale appropriately at the whiteboard.) 

1-1-1-1-1
Work up to a heavy single or attempt a PR today.

e8/8
________________

In 4:00, complete as many reps as possible of the following couplet/rep scheme:
1 Power Clean 185/125
5 Burpees
2 Power Cleans
5 Burpees
3 Power Cleans
5 Burpees
4 Power Cleans
5 Burpees
…

Rest 2:00

7 Intervals of Row for max meters :20, rest for :10

Post how for you got in the ladder as well as your best and worst rowing score.

Congratulations to all the new PR’s achieved by folks who participated in the Total yesterday!

• Also congratulations to all the lifters who competed in the USAPL Meet yesterday. Meet details and videos to follow!
• Good luck to Mary M, Alex B, Alex N, Joe W and Brad D who will be representing CFSBK at today’s Subway Series competition at CrossFit Queens!

_________________
Alan Cheuse, Novelist And Longtime NPR Contributor, Dies At 75
Another CrossFit Ad: CrossFit Accolade
A 17th-Century Stanchi Painting Reveals the Rapid Change in Watermelons through Selective Breeding
I’m Google continues rolling along since 2013

Back Squat 1-1-1
Press 1-1-1
Deadlift 1-1-1

Post loads and the sum of your best lifts to comments.

Athletes will have 30 minutes to establish a 1RM Squat and around 20 minutes each for the Press and Deadlift. Please come in with an exact or ball park figure for what your opener will be in each lift. The coaching staff will assist you in planning your warm-ups and making sure your numbers make sense. Each class today will take about 90 minutes to complete, please show up a little early and do a general warm-up on your own. One of either gym will be available for you before class.

12.09.12
Christian Reiss concludes his 8 week Strength Cycle with a CrossFit Total. Here is his attempt at topping the gym leader board… will he make it?

• Color us bummed, there is no Yoga for Athletes today! Instead check out Active Recovery at 11 and 12. We can tailor the class for folks who are going to Total. 
• Despite the extended class times, all classes will start on the hour as normal.

Spotting Technique

Everyone’s last warm-up and all three squat attempts must use spotters. We will discuss the details in class but below are some key points and good examples from Friday mornings group class.

Key points
Spotters should move with the bar and each other through the lift.
Stay close enough to be effective but not so close you interfere with the lift.
If the barbell starts going back down and/or someone says “Spot!” the lift is over and hands go on the bar.
The lifter NEVER BAILS THE BAR when spotters are present. They are there to protect you, don’t endanger them.

• What good squat spotting looks like.
• And here is an example of what it should look like when someone misses an attempt

In case you missed it, we also made a video about how to spot the bench press recently, however will not be necessary today.
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Happy lifting everyone!