Part A – Inversion Skill Work

4-5 Rounds NFT of:
2-4 Kick Ups to the wall or freestanding kick-ups
10 Log Roll to V-Ups

Part B – Inversion Strength Work

4-5 Rounds NFT of:

“Fitness”
1 Wall Walks – 15 second hold
8 DB Press
8 ea Renegade Row* (no push up)

“Performance”
30, 40, or 50 Handstand Push-Ups in as few sets as possible. Start each set with as many strict as possible and then move to kipping.

Post experience to comments.
Inversion e 4/6
__________________________________

5 Rounds for max reps of:
:30. Burpees
:30 Rest
:30 Kipping Pull-Ups
:30 Rest
:30 Sit-ups
:30 Rest

Post total reps and Rx to comments.

Separated at birth? Lauren B and Dolce

Inside The Affiliate

As some of you might know or have heard, I’ve been working on a new blog called Inside the Affiliate (ITA), where I’ll be sharing what I’ve learned over the last six years running a CrossFit gym. In the spirit of CrossFit’s open source affiliate model, I’ll be discussing our class management principles, continuing education programs, and the lessons our coaches and I have learned since starting CFSBK. The ultimate goal of the blog is to promote strategies that help affiliates create professional, inclusive, and effective training experiences for their members. I’m hoping you’ll also be my readers, and help me spread the word by sharing the blog with anyone you know who is interested in CrossFit, especially your friends at other gyms.

Here are three articles for you to start with. Enjoy!
1. Starting Class with Introductions
2. Compensating Coaches Part 1
3. Continuing Education: Giving Coaches Tests

____________________
A Call To Standards For Coaches, Owners and Athletes Outside The Gym

5 Rounds, each for reps of:
In 3 minutes, row 350 meters for time, then perform max reps:
Squat Clean Thruster 165/110*

Rest 3 minutes between rounds

Jerks are no-reps. Must be one motion out of the bottom of the squat. Go with a weight you can thruster, not clean and jerk.

Post total reps and Rx to comments.

Teresa B Overhead

Happy Birthday, Captain Osorio!

Dumbbell Thrusters

The Thruster is a common CrossFit exercise that requires you to squat below parallel with a load on your shoulders then thrust it overhead in one fluid movement. It’s commonly used as a potent conditioning tool and less commonly used as a strength developer. While more total weight can be moved with a barbell, mobility limitations can make it very uncomfortable for many people to rack the barbell on their shoulders.  If you have a really hard time keeping your elbows up as you descend and find the movement stressful on your wrists, Dumbbell Thrusters are probably going to be your best bet.  Dumbbells also require more shoulder stability and are excellent at developing muscle symmetry. 
A common issue with dumbbell thrusters is that as you fatigue your weaker side may begin to collapse inwards at the rack position or fail to lock out overhead. Often the dumbbell will begin to drop toward your chest during the ascent and then barely make it to lock out.  This is a clear indication that you’ve got underdeveloped external rotators in your shoulder.  To get through the workout, you’ll have to either slow down significantly or reduce the weight of your dumbbells.  Trying to gut through a collapsing rack support is ill advised as it could put excessive stress on the soft tissue in and around your shoulder. Below are a few different things you can do pre/post workout to help develop this weak link:

We recommend you do them 2-3 times per week for 3 sets of 8-20 reps. 
Joe Defranos Shoulder Health Circuit

What song/album are you currently obsessed with?
__________________________
Hand Position for the Double Under CrossFit

Fitness: High Hang Power Snatch + Below The Knee Power Snatch + OHS

Performance: Below The Knee Snatch
_______________________

Back Squat

Fitness: 3×5 Across
add 2.5-5lbs from last week’s weight.

Performance: 2×5, then 1 x max reps <10.
add 2.5-5lbs from last week’s weight.

Post loads to comments.
BSQ/Sn e4/6
_______________________

Fartlek Mile

Fartlek, which means “speed play” in Swedish combines aerobic low intensity work with more anerobic high intensity intervals.  Generally the intervals are based on feel and somewhat unstructured.  Play with this protocol for three laps around the block.

Anthony H ran the entire marathon with this expression on his face!

• Happy Birthday, Julian V!

______________________
The Handstand Push Up: How Things Go Wrong and How to Put Them Right Breaking Muscle
Millions Raised by AIDS Walk Spent on Rent, Not HIV Services (by our own Matt K)

Jacque’s recent backpacking trip to the Wind Rivers in Wyoming

• There are only two slots left for Ken’s Gymnastics class starting this weekend. For more information check out the event page.
• Congratulations to Rickke M for winning the Herondale Farm Meat Raffle yesterday. Thanks to all who came out and talked to farmer Jerry. 
• Happy Birthday, Shane B!

The Sophomore Slump

by Noah Abbott

It’s inevitable. At some time during this great journey that is Crossfit, things are going to get tough.  Your strength numbers stop shooting up, and your metcon times stop plummeting down.  At a certain point what Mark Rippetoe calls the “Beginner Effect” wears off, and you are now faced with the daunting prospect that each gain, each skill mastered, and each second shaved will be done so at the cost of a considerable investment of time, focus, and will.  

Often, concurrent with this realization, you will look around and think “why isn’t this happening to anyone else!”  The guy you share a squat rack with has added 40 pounds to his squat this exposure, while you’ve risked an aneurysm to add 15!  The girl you did foundations with just hit 100 consecutive double unders, and you approach the jump rope like its an anaconda looking to wrap you up and eat you!  You thought you were great at this stuff, and all of a sudden it feels like you barely deserve to wear the ol’ skull and crossbones and call yourself a CFSBKer.

For many, this phenomenon occurs somewhere between 6 and 18 months into an athlete’s development, although it can certainly happen sooner or later, depending on your previous training history.  Often times this double edged revelation- That a) shit is gonna be hard, and b)that on the giant Crossfit spectrum your abilities rate closer to Jason Schwartzman’s than Jason Khalipa’s- results in a drop of motivation, general malaise, and sometimes a loss of CrossFaith.

Congratulations!  You are now a Crossfit Sophopmore, and experiencing your first Sophomore Slump!  At this time it may be meritorious to examine the roots of the word Sophomore.  Although commonly used to refer to the second year of high school or college instruction, it derives its name from the greek sophisma, which means “acquired skill, clever device, method” which was further derived from sophos, meaning “wise or skilled.”  Previously you made gains randomly, almost accidentally, and every lift or metcon was a PR.  Now, as a Sophomore, you must practice sophisma and train methodically and with greater perspective to ensure continued success.

Redefine Goals and Timeframes

At the start of your Crossfit career, goals were short-term challenges and triumphs.  Kicking up to a handstand, one (or ten, or twenty) push-ups or pull-ups, squatting to depth- these were things that you could identify, work on for a relatively short amount of time, and achieve.  For further development as a Sophomore, a redefinition of goals is necessary.  

Previously, we planned forward to achieving a goal.  “I want to squat 200 pounds by the end of the month.”  Looking forward, I challenge you to plan backwards.  Identify your goal, figure out how many training days you can allot per week or month to work on it, and set a long enough timeframe that you will be able to keep progressing slowly and steadily towards success.  Make sure to start submaximally (using weight/reps/etc lower than your current max) to make sure you have room to grow.  The more you can delay hitting the ceiling of your current ability, the more room your ability will have to grow. By starting low, aiming high, and giving themselves ample time to grow Smart Sophomores avoid Ceilings (I think I just made up a new saying!).

Perspective

Even with perfect planning, great focus, and sustained intensity, some movements,workouts, or even time/weight modalities (Grace vs Murph) will always seem to crush us.  Mobility, diet, sleep, injury history- all of these things blend into potent cocktails that besiege the fledgling (and intermediate, and expert) Crossfitter.   Instead of getting frustrated why not try and re-frame the problem:

First, embrace every exposure to them as an opportunity to practice perfectly and gather experience and insight about a difficult adversary.  Relish in attacking your weaknesses, and try your best to attend days when those weaknesses are programmed, or program them yourself during open gym days.

Second, actively try to maintain perspective about what Crossfit means in your life and your personal reasons for why you keep showing up to a funky old warehouse to get sweaty.  Aside from the infinitesimal percentage of elite, competitive Crossfit athletes, most of us come to the gym for reasons that all fall under the umbrella of “Improving Quality of Life.”  Increasing work capacity, being able to participate in new and challenging activities, looking better naked- all of these are broad, life-oriented goals that we work towards every single time we come to the gym, whether its a day when we hit a PR or where we bail on every set.  

Last, remember what a great privilege it is that you have a life that allows you to spend a nice chunk of time each week picking up heavy stuff, running, jumping, and making yourself Mas Sexy (and I mean that in the broadest sense of the Spanglish malaproprism).  There are a vast number of people out there too overworked, underpaid, untrained, ignorant or otherwise unable to do the things we take for granted.  Your worst day at the gym is better than a day sitting on the couch mainlining Pringles.

Just Show Up

Which brings me to my last point and word of advice during slumps, Sophomoric or otherwise.  JUST SHOW UP.  Every day you are in the gym working is a day you are improving, even when it doesn’t feel that way.  Tangible increases in strength or speed are important, but so are intangible gains in familiarity with movements and a greater understanding of your strengths, weaknesses, and limitations.  Broadening your knowledge and confidence is just as worthwhile an endeavor as broadening your back and thighs.  Sometimes you will surprise yourself with gains you make when you feel like you are standing still.  Plus, your friends want to see you, sweat with you, and laugh with you, and, if you don’t show up, your coaches will have nothing to do but compare deadlift scars and throw chalk at each other.

A Long Crossfit Road

Hopefully after reading this, some of you will feel rejuvenated, and apply these humble tools to break out of the funk you are currently in.  Although this article deals with the concept of a Sophomore Slump, rest assured there are Junior Slumps, Senior Slumps, and a wealth of postgraduate, doctoral, and extracurricular opportunities in Slump Science as well.  Now you have the weapons to fight back.   Redefine your goals and adjust your timeframes to allow steady progress towards said goals. Strive to maintain perspective and always reflect on what Crossfit means to you, why you do it.   Most importantly, even when it’s tough, find value in simply stepping into the ring.   So equipped, all of these Slumps will be just small road bumps on a long road.  Trust me, one day you’ll look back at this stuff, and laugh.

Fitness:

3 Rounds for time of:
400m Run
15 Kettlebell Swings, heavy
15 Burpees

Performance:

3 Rounds for time of:
400m Run
15 Overhead Squats, 95/65
15 Hang Power Cleans, 95/65

Post time and Rx to comments.

It’s late in the afternoon on a day in mid September. I’m at work when I get a call from my sister Amanda, from whom I never know what to expect. – “Chuckee, I’m going to be in Lima to judge a youth entrepreneur contest. Meet me there next week! We can go to Machu Picchu!”  Yeah, just like that, totally random and  so cool. As fate would have it, my vacation lined up perfectly with her gig and I had no real plans.  A week later, I’m in Mexico City, Lima, Cuzco and finally in the Andes visiting the lost Incan city, Machu Picchu.  While it wasn’t exactly on my bucket list, the historical relevance, breathtaking views, tough hiking and delicious food (Strawberry spiced alpaca/llama!) made this one of my favorite trips ever.  It would be so fun to tackle something as challenging as this outside of the box with SBKers! – Charmel R
See a few more pics in the SBK Flickr

Sign up today for Gymnstics with Ken

Join guest Gymnastics Coach Ken H. as he takes you through 6 weeks of gymnastics strength training. This 1.5 hour long class will incorporate different facets of body weight strength training and movement. Specifically, each class will be composed of 3 to 4 distinct areas, warm-up and active mobility, rings skill work (muscle ups, levers etc), body weight strength conditioning, balance (on hands and feet) and flexibility. Students will be asked to have a goal or intention to focus on for the next 4 weeks. Students can then focus on that goal outside of class.

Dates
Saturdays from 2:00pm – 3:30pm
11/9, 11/16, 11/23, 12/7, 12/14, and 12/21
*please note that class skips 11/30

Price:
$120 for 6 Weeks

Ken Haller’s Bio
Ken was a nationally competitive gymnast in Newton, MA and at the University of Michigan. After graduating, Ken coached for eight years at Capital Gymnastics in Northern Virginia where he coached regional and national champions. His students have gone on to be NCAA champions and members of Cirque du Soliel. In searching for an activity to replace gymnastics, Ken filled the void with rock climbing and yoga for the past ten years and recently found CrossFit to round out his training.

Register Here!

Have you ever been to any preserved sites of ancient civilzations?
___________________________
See The Sunset from Space The Atlantic
Homeostasis: The Basis Of Training Cathletics

Fitness: High Hang Power Clean + Below The Knee Power Clean + FSQ

Performance: High Hang Clean + Below The Knee Clean
______________________

Front Squat

Fitness: 3×3

Performance: Heavy triple

Go heavier than the previous week. Only go as heavy as you can maintain a neutral spine and a solid rack.
______________________

3 Rounds NFT of:
20 Kettlebell RDLs
20t Pistols or Reverse Lunges with the KB
15-30 Second L-Sit

Jen S, former Meat raffle winner!

Curious about the Meat CSA? Meet the Farmer TONIGHT!

Jerry Peele of Herondale Farm, our meat CSA partner, will be in the gym TONIGHT from 5:30-8:30 PM. He loves getting feedback from CSA folk, and will also be able to sign up new members on the spot. Come say hello when you pick up your share, and ask Jerry about the additional items available for special order (hint: it’s time to start making stock!)
His son, Jack, will also be offering tastings of Jacuterie, his brand new salami, made (of course!) from Jerry’s grass-fed meat. The salami will be offered as a separate CSA share. Get the whole story, including pricing, straight from Jack himself.
Finally, MEAT RAFFLE! Ten bucks will buy you a chance to win a 15-lb meat share – a $160 value! Twelve pounds of Herondale cuts + three Jacuterie salami. The drawing will be held at 8 PM.
See you then!
_________________________
The Art of Conversation: How to Avoid Conversational Narcissism

Jacinto and his fans after competing in Puerto Rico!
Jacinto placed 44th in a field of 70, all of his competitors were under 40 years old!

• Right now Chris P, Charmel R, Bob S and Jacinto B are all signed up in the 40+ Master competition at the Christmas Throwdown on December 7th. Is anyone else interested in competing, especially master CFSBKers? If so please sign up and we’ll organize transportation. Email David(at)CrossFitSouthBrooklyn.com if you want to compete.
• Coaches Fox, Jess and McD as well as Ellie M, Alan L, Mike F and Marian L have all signed up for the CrossFit Hoboken Winter Challenge on Saturday December 14th.  Competitor slots sold out almost immediately but there are still spectator tickets available if you’d like to support the team. Email christian(AT)CrossFitSouthBrooklyn.com if you pick one up and want to tag along.
• Don’t forget to Meet the Farmer tomorrow at CFSBK from 5:30-8:30pm.  Get info on the CSA, the farm, sign up to win a free share and taste some awesome salami!
• Emily S‘ dog Walter is in a facebook costume contest! If you like his “cavity” costume “like” the photo and help put him over the top!

What is one habit you’ve developed in the past 3-6 months? How did you cultivate it?
____________________
Smarter Than You Think,’ by Clive Thompson NYT
CrossFit Curmudgeon Cares CrossFit
The Central Governor Theory CrossFit Invictus
Indie Media Camp, a Conference for Bloggers and Entrepreneurs in Gowanus BK Nov. 13

21-15-9 Reps for time of:
Deadlift 225/155
Handstand Push-Ups

There is a 12 minute cap on this workout.

Post time and Rx to comments.
compare to 2.16.13

November 2013 Athlete of the Month: Joy Mele

I was fortunate to sit down with Joy recently to pick her brain about her past, her Long Island accent, her injuries, and her uncanny ability to show up time and time again for 6 am classes under all circumstances. I learned a lot about her that I hope you enjoy hearing about as well. My favorite part was that we decided to meet over a bourbon (or two?) …and that I wasn’t punched in the face in my least favorite third avenue bar.

Fox – So let’s start where we always start these things…When and how did you first find CrossFit?

Joy – It was summer 2011, so just over 2 years ago. Jess and you actually taught my foundations cycle and I think it was Jess’ first one. I’m really not sure how exactly I heard about CrossFit, probably online somewhere. I’d been doing a bootcamp and Pilates and was looking for a different challenge, and I definitely found it with CrossFit.. I took a teaser with David and signed up right away.

Fox – You got to experience firsthand the early dynamics of Jess and I working together! We’re really glad you stayed anyway 😉 You said you were looking for a different type of challenge. What about CrossFit South Brooklyn appealed to you and has kept you involved?

Joy – I really liked the atmosphere of the gym from the start, the feel, the people, and the types of movements that we do. Weightlifting, and weight training in general, was new to me. I remember in my teaser and then in Foundations watching regular classes going on and being excited that I was going to be doing that stuff soon. I used to go to the YMCA and would take classes there but I was never involved. I mean that to say that I would go to the gym and take my class and leave without any real interaction at all. The experience at CFSBK is entirely different. I get coached, I get stronger, I learn new things, and I meet a lot of great people in the process.

Fox – That’s always good to hear, that people feel the value of their experience here. You mention meeting great people and you seem to be pretty active in the community and social events that surround CFSBK. Can you talk a bit about that?

Joy – It’s pretty easy to be attracted to a fun, bright, diverse community such as we have here. I like that we can talk about CrossFit, but also not talk about CrossFit. I really enjoy being at and helping out at gym events for a few reasons. For one, I think it’s important to support all aspects of this place. It fosters cohesiveness among our different sub-populations. I get to meet people from the Strength program when I come to a Total, competitive CFers when I volunteer at a competition, and even chat with members who are solely private training clients. I really enjoy those interactions. For another, I’ve met some people who’ve become close friends. A few of us from the gym get together for Sunday Suppers, and I recently visited Corbett (who moved away from NYC for a while) down in North Carolina. Corbett is doing very well, by the way.

Fox – There’s a lot to get out of a gym like ours other than what happens in classes, and I think you’re a great example of that. Speaking of that, lets hear a bit about you outside of the gym.

Joy – Well, I’m the Korean born daughter of Irish-Italian-Greek parents and was raised in Massapequa, Long Island. So yes, I was adopted. My older sister Donna also lives here in Brooklyn. So I’m a native New Yorker and a Long Island girl, hence the accent. I went to Fordham University in the Bronx, and then to CUNY Law and am currently working in labor law as a union side lawyer. After college and before law school I spent a year living and working at Pine Ridge Indian Reservation in South Dakota. I had a yearning to live in a non-urban environment outside of NY and to do meaningful volunteer work.  I satisfied both things that year. I taught Montessori pre-school and kindergarten and was a school bus driver. I still maintain some of the relationships I developed there and hold that place dear to my heart. Even though it was nothing like the romanticized notions people have about Native American life, there’s an incredibly rich sense of tradition and pervasive humor that the people interject into life on the reservation.

Fox – Sounds like an amazing experience! Native New Yorker, huh? I knew there was something I liked about you off the bat. How about hobbies outside of CrossFit? What do you do to relax?

Joy – I’m a big foodie, so I like to try new restaurants with friends and also cook at home. Sundays are a big food prep day for mer. Like most people, I also like to travel. My favorite trip so far has to be the two weeks I spent in Spain in 2001. Such great people and food! This summer I traveled around Colorado visiting Ouray, the ice climbing capital of the world, and Telluride.  

Fox – Spain is definitely on my short list of places to visit. I’d be remiss if I didn’t bring up your history of injury and your perseverance in training through them. Foot, arm, how did you keep at it?

Joy – Yeah, those experiences actually furthered my love for this place. When I had the stress fracture in my foot I was able to train five time a week almost right away. David wrote me a program that would keep me progressing and keep me in the gym and everyone including the coaches was so supportive and helped me with space and equipment throughout those 11 weeks. Then there was the spiral fracture of my humerus and another 11-12 weeks of alternate programming. The x-ray tech at Methodist was horrified at the break but even in the ER I was discussing with Corbett and Michele (who were with me) my rehab workout program.  Granted there were some drugs administered at that point but still…I never really doubted that I’d be back in the gym in no time. It was a natural and comforting thought.

Fox – Amazing. I’ve definitely used you and others who train through injury to put a little fire in someone else’s training. Like, “if they can train in a boot with a broken foot, you can probably finish your last set of squats and work on your double unders”. Cheers to you for being so positive about setbacks. Last stock question: What do you think we should look for in a future AOM?

Joy – A willingness and enthusiasm to learn. Someone who respects members but also respects the space itself. Things like putting away equipment where it belongs, cleaning up after yourself or someone else, and helping maintain order are all important in my opinion. Also someone who gets that CFSBK is about more than what you pay for, i.e. the classes, programming, and coaching. It’s about things like the Memorial Day Murph barbecue, the Tough Titsday meet, Competition Class, private clients, Strength Cycle…it’s about all those things even if you’re not participating directly in them.

Fox – Thanks so much Joy, for meeting up with me. You’ve just won a special place in the entire staff’s heart for that comment about keeping order in the gym, I ensure you!

__________________________
On Being A Trainer with Greg Glassman CrossFit
Gymnastics Balance Beam Evolution 50s-2010s

AMRAP 5 minutes:
5 Push Press, 155/103
25 Double Unders

Post rounds completed per couplet and Rx to comments.

I wanted to say a special thanks. Carolyn and I (Camilla) got married this past weekend and it was spectacular, partially because of you guys.  Almost a year ago, I kicked Carolyn off the couch and into David’s teaser class, and she’s been hooked ever since (notwithstanding the last month or 2 when wedding planning and all sorts of other things have taken over). 

Thanks guys (and gals)! You rock!  [Also, my wife’s ass is pretty firm now.]

Reminderz

Don’t forget that we gained an hour of sleep last night AND that the Marathon is happening today right on 4th ave. Please make sure you’ve got a plan to get across the street during the race’s peak hours.

Good luck to the following CFSBKers running the Marathon today: Rob U, Darlene M, Anthony H, Jonathan C, Michael R, Fraisier H and Joe M
_____________________ 
Just The Two Of Us

Fitness: High Hang Power Snatch + Below The Knee Power Snatch + OHS

Performance: High Hang Snatch + Below The Knee Snatch
_______________________

Back Squat

Fitness: 3×5 Across
add 2.5-5lbs from last week’s weight.

Performance: 2×5, then 1 x max reps <10.
add 2.5-5lbs from last week’s weight.

Post loads to comments.
BSQ/Sn e3/6
_______________________

Perform 8 Tabata Intervals of:
Burpees
or
Row for Calories
or
Kettlebell Swings

Post modality and total reps to comments.

Ben L recently rowed an (ON WATER) 2K in Saratoga at an event called Had of the Fish. Very cool!
See some more pics on the Flickr page

Yoga for Athletes with Whitney H.

Wednesdays & Fridays 9:15AM-10:15AM
If you’re looking to increase range of motion and flexibility, discover some take-home techniques to help you recover, and de-stress your body and mind, Yoga for Athletes is for you. Designed and taught with the CrossFitter in mind, these classes will make the fundamentals of yoga accessible to all. Learn more…

Chiro and ART Body Work with Dr. Fidler

By Appointment
Got some issues with your tissues?  Sore shoulder? Funky Hip? Come see Dr. Jason Fidler on Saturday and Friday nights at CFSBK to get an assessment and some body work done on yourself.  To learn more about these services and Dr. Fidler’s background, click here

Massage With Inka

By Appointment
Inka is offering sports massage geared towards breaking down adhesions, relieving trigger points, unadhering myofascial restrictions, and increasing range of motion. Techniques include Myofascial Release and Trigger Point Therapy.  Learn more…
_____________________
What we do with dead bodies SciShow
The “I’m Google” image art project continues to evolve
“Rowling”