Part A
5 Wall Walks with a :10 hold
Then DIY :30 Hollow Hold

Work your hollow position in both an inverted and supine position.

Part B
Kick-Ups 101

Perform 5 sets of 2-3 kick-ups. The goal is to learn how to gracefully transfer your body weight from your feet to your hands. Some folks will get inverted others will work on maintaining their shoulder and arm positions as they become loaded. If you’re already well versed in kicking up, work on your non-dominant side today.
Watch Part 1, Part 2 and Part 3 of Carl Paoli’s progression

Post experience to comments.
Inversion e1/6
______________________

As Many Rounds As Possible In 7 Minutes Of:
21 Kettlebell Swings
14 Alternating Goblet Lunges (7 each leg)
7 Ring Push-Ups or Push-Ups

Post rounds and Rx to comments.

CFSBK Throwback: Coach Laurel at the 2010 North East CrossFit Regionals

• CSA Members: Is your fridge overflowing with eggplants?! Michele K has got you covered with some great Paleo eggplant recipes over at The Daily Paleo. On that note, want to learn more about eggplants? Check this out.

Civilian Military Combine: NYC Metro Urban Assault ’13

The CMC event at Aviator Field in Brooklyn is only 30 days away! The race consists of the “Pit” a 7 minute AMRAP of 7 shoulder to overhead, 7 kettlebell swings and 7 burpee box jumps, followed by a 5 mile obstacle course race which consists of roughly 25 obstacles. If you signed up for the race, please email Coach MeLo Melissa(AT)crossfitsouthbrooklyn.com so we can include you in the upcoming training sessions.You can also receive 10% off with this coupon code: NY101410
____________________
The Improbable Art of Giuseppe Colarusso
Michael Pollan Speaks at Google

5 Rounds of:
8 Ring Rows
12 Slam Balls
16 Kettlebell Swings
:32 Lateral plank, each side
_________________________

Front Squat

Fitness
Work up to a medium heavy 8

Performance
Work up to a medium heavy 5

Use this as an opportunity to find your starting weights for the next cycle.

Post loads to comments.

The Mighty Dog Sled!
Dog Sled Demo

• Congratulations to everyone who competed in yesterday’s Subway Series workout! We’d also like to thank all the volunteers for helping us put on such a smooth event.

Programming

Today is the last day of back off week. Starting tomorrow we’ll enter another 6 week training cycle. If you missed it earilier this week, below is the template we’ll be using:

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

____________________
CrossFit and The Military, A Way Forward by Noah Barth
The Burden Run: Males
The Burden Run: Females

3 Rounds of:
Farmer’s carry 130m
30 Hollow Rocks 
___________________

Perform 2 Warm-Up and 3 Work sets of:
Dumbbell Bench Press 3×12

Post loads to comments.
____________________

For Time:
Row 1500m
Run 1 Mile

Deesha Gets Ready To 1RM

Modified Schedule Today

Since we’re hosting the 3rd event in this years CF Subway Series, the gym will be hosting classes at 7:30am, 8:30am, 9:30am and 10:30am today. Additionally, Active Recovery will be cancelled.

Subway Series Event 3

CFSBK is proud to be hosting some of the best in the city today for the ongoing Subway Series competition. The workout is as follows:

In 15 Minutes:
Run 1 Mile
Then in the remaining time perform AMRAP
30 Wall Ball Shots 20lb,10′ / 14lb, 9′
30 Box Jumps 24″/20″

To see the full description, click here

The event starts at 12pm, all are encouraged to come spectactate and cheer on team SBK!
_______________________
Khalipa, Malleolo, Hobart and Fisher do The Barbell Bear, 2 reps On the Minute for 10 minutes at 225lbs

WHAT!? CFSBK Now has new key cards so you can scan in instead of manually signing in. These will keep a more accurate track of your membership activities.  Please get one at the front desk, they only take about :30 to set up!

• Check out the CFSBK Flickr Page to see some heavy lifting by Rob Is, CrossFitters being overhead squatted by other CrossFitters, and a variety of other pics from around the gym!
• Tomorrow is the last day to transfer your log books into the colored crates.  Log books left in the black crates will be recycled!
• Last chance to buy a brand new pair of Reebok Oly lifters for $175 at the front desk before we return them. Size 7.5

The Subway Series Tomorrow at CFSBK

We will have an augmented schedule tomorrow, 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! This week’s WOD is:

In 15 Minutes
Run 1 Mile, and then in the remaning time
AMRAP
30 Wall Ball Shots
30 Box Jumps

We’ll need some more folks to help judge the competition and assist with scoring. Anyone interested should email David(at)crossfitsouthbrooklyn(dot)com.
__________________
Shari Keener talks about overcoming her drug additctions with CrossFit and endurance training CrossFit

Overhead Squat

Take 15 Minutes to work up to a heavy triple.

Post loads to comments.
_______________

4-5 Rounds NFT of:
5 Strict Chin-Ups
5-8 Parallette or Box Shoot throughs
Max Doubles in 1:00

There is a 20 minute cap on this work. Add weight to the chins if needed.

Greg G and Crystal C take flight

Rumman’s Thank You

CFSBK Spartan Race

CFSBK is sending a team to next year’s Spartan Sprint taking place at Tuxedo Ridge Ski Resort on Saturday, May 31, 2014.  This year, CFSBK sent 27 members and finished 77th out of the 760 teams registered!  We had such a blast that we went ahead and registered a team for 2014.  Here are the details:

• Date:  Saturday, May 31, 2014
• Time:  Register for any of the open heat times.  Spartan will group us all together the week of the race.
• Place:  Tuxedo Ridge Ski Resort
• Select Team Name:  Crossfit South Brooklyn
• Click on this link to receive a discount code for 15% off
• Early bird registration is $60 and runs until November 30 (there are discounts for military, first responders and students)

_____________________
The Sports Gene Considers The Root Of Athletic Success NYT

3 Rounds NFT of:
9e Rev Lunges
15 Push-Ups
21 Hollow Rocks
__________________

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.
___________________

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.
____________________
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
_________________

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:

_________________
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)
____________________
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.

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