3 Rounds NFT of:
9e Rev Lunges
15 Push-Ups
21 Hollow Rocks
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Perform 4 Work Sets of the following Couplet:
Single Arm DB Press, heavy 8e
Bent Over DB Row, Heavy 12e

Limit your weight by your non-dominate arm.
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8 Rounds of:
6 Heavy Kettlebell Swings
6 Seated Box Jumps

Rest as needed between rounds. If you can easily clear a 30″ box from a seated position, decrease the box height and add some light dumbbells in your hands.

Just a few dudes getting their erg sprints on

Next Cycle Template

Below is the template for what you’ll be seeing for the next 6 weeks of programming starting on Monday. The following template will be very different that what many of you have seen over the past few months. Our goals are to incorporate more gymnstics based strength work, increase your overal work capacity and continue and expand our work on the olympic lifts.

Monday

• Inversion Strength: Develop strength and familiarity with being upside down on your hands. We’ll cover everything from Handstand Push-Ups to basic wall walks. Programming will gradually increase in difficulty and be split between fitness and performance.
• Short WOD or NFT Assistance Work

Wednesday

• Heavier, medium length time domain WOD.

Thursday

• Snatches
• Back Squats
• DIY Cash Out

Saturday

• Longer Duration WOD

Sunday

• Cleans
• Front Squats
• DIY Cash Out

Post thoughts to comments.
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Top 10 Old Time Strongwomen Physical Culturist

“Worm” doesn’t crawl… she RUNS!

• Happy Birthday, Jen S!

The Subway Series Continues!

We will have an augmented schedule this coming Saturday, August 17 while we host the third event of the Subway Series! Group classes will be held at 7:30am, 8:30am, 9:30am, and 10:30am only. Additionally, there will be NO Active Recovery. The event will get started at noon, and everyone is invited to come out in their Skull & Crossbones Tees to represent CFSBK, spectate, and cheer on all the athletes!

We’ll need some folks to help judge the competition and assist with scoring. Anyone interested should email David(at)crossfitsouthbrooklyn(dot)com.

Got Shoes?

Need some killer lifting shoes in your life? Get a good look at these Reebok Crossfit Lifter Plus shoes (Men’s size 7.5). David is selling them at cost

Feeling Crushed?

Ongoing Yoga for Athletes class with Whitney H. starts tomorrow (Wednesday) morning!

What:    Yoga for Athletes with Whitney H.

Where:  CrossFit South Brooklyn!

When:   Wednesdays & Fridays (ongoing, weekly classes; starting Wed, Aug 14)

              9:15AM-10:15AM

Pricing:  Drop-In: $18

      5-Class Card: $80 ($16/class)

      10-Class Card: $150 ($15/class)

Class is open to CFSBK members and non-members.

Please pay in person with cash or credit; there are no online sign-ups.

Please note there will be NO classes on Wed 8/28, Fri 8/30, or Wed 9/4 while Whitney is out of town.

Do you consider yourself too tight or too inexperienced to do yoga? These ongoing Yoga for Athletes classes, designed and taught with the CrossFitter in mind, will focus on the fundamentals. We’ll develop body awareness, learn basic postures, workshop key alignment principles, and incorporate a focus on our breath to create the foundations of a yoga practice to complement our WODs and weightlifting. If you are looking to increase range of motion and flexibility, discover more take-home (or take-to-work!) methods of active recovery, and de-stress your body and mind, these classes are for you. Folks with previous yoga experience are encouraged to attend, as modifications and variations will be provided for all levels.

Floor Press

Work up to a heavy triple

The Floor Press is essentially a Bench Press minus the actual bench.  At the bottom of each rep, there will be a momentary pause before locking the bar out over the chest. The pause at the bottom of a Floor Press does two things; firstly it removes the stretch reflex normally present in Bench Pressing. This will produce a similar training effect as seen in Box Squats where the pause at the bottom forces your muscles to move the weight without the benefit of an elastic rebound.  Secondly, a slow and controlled Floor Press will protect your wrists and upper arms. That’s also pretty important..

Post loads to comments.
compare to 1.30.12
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15 Minutes, not for Rounds of:
Run 270m
15 Weighted Sit-Ups
15 Wall Ball Shots

Use this as an opportunity to work on your Wall Ball Technique. Make sure your squats are solid, the ball stays tight to your body and each throw is fluid and controlled.

Coach Jeremy Deadlifts 474 at the Powerlifting Meet this weekend

See the rest of his lifts below:

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Another cycle is complete! Please tell us what you thought about the past 7 weeks of training.

10 Rounds for time of:
3 Handstand Push-Ups
6 Deadlifts, 225/155
12 Pull-ups
24 Double Unders

Post time and Rx to comments.

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

Jason Khalipa does “Bradshaw” in 11:49

All SBK girls placed in yesterday’s Powerlifting Meet! In the 148 class, Jess Fox placed 2nd, Melo placed 3rd and Lauren placed 4th. Nicole placed 1st in her weigh class while Sarah placed 2nd in hers. Amazing!

• Congratulations to everyone who competed yesterday! Post experience to comments!

Still Some Room To Get Strong

There are a few slots left in Coach Jeremy’s upcoming Strength Cycles, strike while the iron’s hot!

Strength Intensive-B Cycle-Intermediate
3 classes per week
August 13-October 6
Tuesday, Thursday at 7pm, Sunday at 10am
(4 spaces left)

Strength Intensive-C Cycle-Morning Novice
2 classes per week
August 12-October 2
Monday and Wednesday 6:30am
(2 spaces left)
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Recomended Reading: Thirteen Training & Nutrition Facts We All Agree On—And 13 Things We Don’t Charles Poliquin

Performance:
7 Rounds for time of:
3 Muscle Ups
7 Thrusters 95/65

Fitness:
7 Rounds for time:
7 Burpees
7 Thrusters 95/65

Post time and Rx to comments.
compare to Crush Week WOD: 12.18.11

We’re cleaning house in the old log book department. If you keep a performance notebook in the black crates, please transfer it to one of the colored crates.  On 8/16 we’ll remove all the abandoned books. If you can’t make it in before that, please email cfsbkfrontdesk(AT)gmail.com so we can find your book and put it in the new crate.

• Happy Birthday, Andrew M!

CFSBK in the Battleground Today

If you’re competing today either at the USAPL powerlifting meet or CF Subway Series, please post your experience and results to comments! We can’t wait to hear how everyone does today. To see the competition roster and details, scroll down to yesterday’s post.

Announcing late morning Yoga at CFSBK with Whitney Hubbard!

CFSBK is proud to be hosting an ongoing Yoga for Athletes class with Whitney Hubbard. Read up:

What:    Yoga for Athletes with Whitney H.

Where:  CrossFit South Brooklyn!

When:   Wednesdays & Fridays (ongoing, weekly classes; starting Wed, Aug 14)

              9:15AM-10:15AM

Pricing:  Drop-In: $18

      5-Class Card: $80 ($16/class)

      10-Class Card: $150 ($15/class)

Class is open to CFSBK members and non-members.

Please pay in person with cash or credit; there are no online sign-ups.

Please note there will be NO classes on Wed 8/28, Fri 8/30, or Wed 9/4 while Whitney is out of town.

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“We Are Rising” The Growth Of CrossFit In Ireland CrossFit Games

SBK Throwback: Charlotte Kaiser 3 Weeks Before Giving Birth To Linus

CFSBK Competing Tomorrow

Subway Series
Intrepid CFSBK Warriors, Jenn Stopka, Ryan Flynn, Mike Fiore, Zach Hodge, Rickke Mananzala, Matt Katz and Alan Lynch are all competing at the Subway Series event at CF Virtuosity tomorrow! They will be taking on a ladder version of “Amanda”.  Good luck, team!

Andrew Midgail had to bow out of tomorrow, if anyone is interested in taking his spot, please email him at andrew.migdail(AT)gmail.com

Powerlifting Meet
Coaches Jeremy, Noah, Lady Fox and Melo as well as Rob Is, David Turnbull, Lauren Howe and Sarah Larosa will be competing in the 30th Anniversary USAPL New Jersey State Open Powerlifting Championships in New Brunswick. Good luck, team!

Still Some Room To Get Strong

There are a few slots left in Coach Jeremy’s upcoming Strength Cycles, strike while the iron’s hot!
Strength Intensive-B Cycle-Intermediate
3 classes per week
August 13-October 6
Tuesday, Thursday at 7pm, Sunday at 10am
(5 spaces left)

Strength Intensive-C Cycle-Morning Novice
2 classes per week
August 12-October 2
Monday and Wednesday 6:30am
(2 spaces left)

ioby Cashmob Ends In One Week

Charlotte K (pictured above) says CFSBKers have pledged $250. We’ve still got one week before the cashmob ends and Charlotte will match all donations that come in from CFSBKers!

ioby turns five this summer. Since its founding, ioby has allowed more than 300 projects to raise more than half a million dollars in donations averaging $35. This funding provides crucial unrestricted operating money for ioby staff to recruit new project leaders, identify corporate sponsors, build out a better web platform for listing projects and managing data, and continue to grow. Today ioby is in 80 cities helping support civic engagement, neighborliness, and making life better for all of us. Your support means a lot! Donate here!
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CrossFit Games the Musical
How To Say No To Almost Anything Psychology Today
Shark Found On NYC Subway BBC
How To Train The Overhead Press Starting Strength

As Many Rounds As Possible In 12 Minutes Of:
50 Double Unders
7 Power Snatches 135/95
10 Kipping Pull-Ups

Post rounds completed and Rx to comments.

Coaches Josh and McDowell demo a Kettlebell Swing/C2B Pull-Up WOD

New Equipment

We recently purchased two Ohio Bars to replace our slighly warped power max bars, a few more mobility goodies, some no tangle ring straps for the pull-up bars and 2 dog sleds. Get stoked.

Dan Betz’s BNCHMRK App

As CrossFitters, tracking and reflecting on our performance is part of our daily routine — we write our scores on the whiteboard after class and (some of us) post them in the comments on the blog. This is important, awesome stuff and deserves a more permanent and more easily accessible home. Over the past few months, I’ve been working with a couple of friends to build something for this very purpose. BNCHMRK is a web app for tracking your performance on all of the benchmark workouts — the major lifts, runs, rows, girls, heroes, and we even have the CF Games open workouts.

-Dan Betz
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BNCHMRK WOD Infograph
3 Reasons To Get  Upset About CrossFit
“A Beautiful Thing” What its like for a mother and daughter to compete at the CrossFit Games in the same year

In teams of two with one partner working at a time perform the following:

As Many Rounds As Possible In 25 minutes of:
400m Run
5 Power Cleans 185/125
5 Front Squats 185/125
5 Shoulder to Overhead 185/125

Post rounds completed, partner and Rx to comments.

Liz and James go Overhead

• Don’t forget that the CSA Meat, Veggie, Egg and Flower pick ups are TODAY from 6-8:30pm!

Coaching Position at CrossFit Columbia Street

Columbia Street CrossFit seeks Coaching Intern with the potential to move onto a long-term Coaching Role. Candidate must be upbeat, have a positive attitude, cheers for others, have considerable CrossFit experience and the desire to keep learning. Level 1 certification is not required but is a plus. Please submit your resume with a short blurb on why you want to be a CrossFit Coach to: Nate(AT)columbiastreetcrossfit.com.

Whitney Hubbard Teaching at Bend and Bloom

Whitney H. is substitute teaching some yoga classes two blocks from CFSBK on Saturdays this month:

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Stars, Gold, Dung Beetles and Us NYT
Why The World Is Awesome, 60 Facts
FreeD, The Future of Sports Replays
Proof on why you shouldn’t make the PAIN FACE: Introducing conscious awareness to facial expressions.

Benson being a Gooooood Booyyyyyyy
We love when you bring your Dogs to the gym. We LOVE it. That being said, there are a few guidelines to consider. If your dog bites, jumps on people or they cry/bark while you take class then we kindly ask that you do not bring them to the gym. Barking or crying dogs especially can be create a very abrasive distraction to the ongoing classes. Thanks!

• There is NO Active Recovery Today while Coach Fox is in Florida!

Zen Planner Reminder

If you recieved an email from Jess about switching to Zen Planner you MUST TAKE CARE OF IT ASAP. Once you get that email your current membership is inactive and we’re officially broken up. Don’t make us stalk you, just take the 5 minutes to reactivate your membership on the new system!

Other Stuff We Sell

We sell a few other things beyond shirts and memberships. Check out the list below and see if you can’t benefit from picking up one of these items.

Becoming a Supple Leopard: $30
The Ultimate Guide to Resolving Pain, Preventing Injury and Optimizing Athletic Performance. Dr. Kelly Starrett’s textbook on how to perform all the movements we do at CrossFit, a template for understanding movement restrictions and tons of mobilizations you can do to help get you into better positions and increase performance. 400 pages with full color photos. 

Lacrosse Balls: $2
You have no excuses to not own at LEAST one lacross ball. This is the “fine brush” in your mobilization tool box.  There are countless ways to inflict some soft tissue love (hate) on yourself with these guys. Great for sore muscles, adhesions and general stiffness.

Fish Oil: $25
Balance out your Omegas, decrease inflammation, defeat your enemies and look better naked. Nuff said.

Private Training: Variable
People often consider themselves to be either a group class member OR someone that does Personal Training.  Group class members should consider some once off or even semi regular private training to develop skills, trouble shoot movement issues and understand how to accomplish their goals. On top of our packages, we also offer 1/2 hour sessions for $55 and single hour sessions for $90. 
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We want to host another Movie Night. Post suggestions to comments!

5 Rounds for load and times:
Bench Press, heavy 5
250m Row

Work up to a heavy 5 on the Bench Press. If you think you’ve got room, go up each round. That being said, don’t go to failure on any set. Spotters are a must. Each row should be all out. Move quickly to the erg but don’t freak out about transition time, rest as needed after the row.

Post each Bench weight and 250m interval time to comments.

Meghan runs an 800m, Cheneve is hot on her tail.

• We’re 4 days into the new month. Post your short term goals to comments AND the goals board at the gym. 
• Editor Wanted: David is looking for an editor to help proof read some writing on a semi-regular basis. (about 2-4 times per month). Compensation would be handled through a % discount on group membership depending on total work load. Please email David(AT)CrossFitSouthBrooklyn.com if you’re interested.

Crush Week!

We’ll be hitting some more challenging WODs from today through Sunday before shifting into Back Off week. Use the next 5 workouts to really challenge yourself both mentally and physically. Try a slightly harder version of movements, attempt rep schemes and weights than you’ve not done before and see what happens. As always, prioritize movement quality, but even if scaling up slows you down a little this week, test drive some new territory. To read about the mental side of this week, read, “Zen and the Art of Crush Week“
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Designing “The Pig” with Rob Orlando CrossFit Games
Spirit of the Games Award: Kristen Clever CrossFit Games