Fitness: 3×5 Across
Perform your first 3×5 of Pressing for the cycle. Start conservative and plan for 10-5lb jumps at most.

Performance: 5/3/1 (5 week)
65%x5
75%x5
85%x5+

Post loads to comments.
Bench Press e1/6
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Power Clean

Perform 2 Reps on the minute for 10 minutes.
Today’s reps should be heavy but crisp. Make sure every bar is racked correctly before fully recovering.

Post loads to comments.
Power Clean e1/6

Adam S: My art teacher is fitter than yours

DOUBLES OR NOTHING CLINIC

Since 2005, Tim Haft and Shana Brady have traveled across the country teaching rope jumping to thousands of athletes, educators, and fitness professionals. Last year they began offering double unders clinics at boxes throughout the Northeast and so far the response has been terrific.

The 2-hour Doubles or Nothing clinic focuses on mastering double unders as well as singles through an easy to follow step-by-step progression. The goal is to help each athlete perform double unders consistently, efficiently, and with minimal effort. Included in the workshop fee is a customized Punk Rope speed rope.

DATE/TIME
Saturday July 20th
2:15pm-4:15pm

COST
$45 per person

Register Here!
Registration is capped at 20 participants.

TESTIMONIALS
Everyone’s skills with the rope improved and they all came away with
some new information, drills, and skills to work on. Tim and Shana
were awesome instructors—knowledgeable, friendly, and so patient! The
members all enjoyed the clinic. Now other members are asking for Tim &
Shana to come back.
—Tim Gagne, Bay State CrossFit

I really benefited from the drills in the Doubles or Nothing clinic.
Punk Rope’s ethos of working within one’s comfort zone to build
confidence with double unders is something I can carry into other
disciplines within CrossFit. Every CrossFitter would benefit from this
seminar, whether they’re looking to achieve their first double or
rattle off 50 in a row. Watching Shana effortlessly breeze through a
minute of doubles alongside some accomplished CrossFit athletes
muscling their way through the same was a revelation.
—Rick, CrossFit Dumbo
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Jump Rope Girl, Worlds Best Jump Roper
CrossFit Double Under Challenge in Central Park
Molly Mets Does 10 Minutes of unbroken Double Unders

Fitness: 3×5 Across
Perform your first 3×5 Squat for the cycle. Do the math and see where you’ll end up at the end of the cycle based on the jumps you make. If you’re brand spaking new you might tolerate a 10lb jump for the first few exposures then shift to 5lb jumps. Leave room to grow you little strength flower.

Performance: 5/3/1 (5 week)
65%x5
75%x5
85%x5+

Post loads to comments.
Squat e1/6
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10-9-8-7-6-5-4-3-2-1 reps for time of:
Body Weight Deadlift
Push-Up

Post time and Rx to comments.

A Pious Partner Persistantly Peruses her Peer’s Performance

• Reebok was more flexible with their time and now ALL classes today are on as normally scheduled!!!

Programming Review

Have you been keeping tabs on our programming plan for the next 6 weeks? If not read or re-read the following posts before coming in. Remember, we expect you to take your training seriously and be on board with what’s going on with programming.

1. Upcoming CrossFit Group Class Lifting Schedule
2. Standardized Warm-Ups
3. Wendler 5/3/1 and CrossFit

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Former CFSBKer Gillian Mounsey doing FULL range of motion HSPUs
The 33 Most Beautiful Abandoned Places on Earth

WOD well done, Annie and Lindsey!

• Are you missing any of your stuff? Check out these most recent Lost and Found shots to see if that missing baking pan or two headed horse hoodie you’ve been looking for are actually at the gym!
• This Wednesday the 24th there will be no 430pm and 530pm Group classes as Reebok will be in house shooting for their Fall 2013 CrossFit apparel campaign in the gym. All other classes, including the noon are on as normally scheduled.  UPDATE: All classes will be on as normally scheduled on Wednesday.  The photo shoot will not interfere with classes.

Crossfit South Brooklyn Calaveras

Next game is Friday 4/26 at 6:15pm at the RedHook Ball fields.  Spectators are welcome!

Masters Competition at Reebok

Reebok is proud to announce the Nor’easter Masters Competition, presented by Reebok and TJ’s Gym. This event will be held at Reebok CrossFit ONE in Canton, MA on June 29^th and 30^th.

TJ’s Gym has executed several successful masters’ events in Northern California (the birthplace of CrossFit) and are excited to be the hosting their first east coast competition.  If any CFSBK Masters athletes are interested, please email David(AT)CrossFitSouthBrooklyn.com and I’ll begin to organize a team.

The Nor’easter Masters is for athletes ages 40 and up.  Age groups for each gender will be 40-44, 45-49, 50-54, 55-59, and 60+. 

Registration opens Monday, April 22^nd at 12 noon EST and will be capped at 200 athletes.  For more information on the event or to register please visit link below:

Nor’easter Masters Event Info.

Over 40 but not ready to compete? Under 40 and want to volunteer or judge?  Volunteers and Judges are needed – the link above will soon have a place for judge and volunteer registration, so please keep a lookout for that!
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Anja Jordalen Norway clean and jerk 105 kg
Julia Rohde and Maria De La Puente 2008

Fitness: 3×5 Across
Perform your first 3×5 of Pressing for the cycle. This lift is the most sensitive to weight increases of all the barbell lifts we do. Start conservative and plan for 5lb jumps at most.

Performance: 5/3/1 (5 week)
65%x5
75%x5
85%x5+

Post loads to comments.
Press e1/6
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5 Rounds For Time of:
7 Dumbbell Thrusters 45/25
7 Kipping Pull-Ups or Jumping C2B Pull-Ups

Post time and Rx to comments.

Leslie B with getting ready to jerk

Reebok at CFSBK This Wednesday

This Wednesday the 24th there will be no 430pm and 530pm Group classes as Reebok will be in house shooting for their Fall 2013 CrossFit apparel campaign in the gym. All other classes, including the noon are on as normally scheduled.

Wendler 5/3/1 and Group Classes

The new cycle is starting today so here’s a preview. Our intermediate and advanced athletes will be following a Wendler 5/3/1 for the 4 lifts we’ll be doing over the next 6 weeks. The lifting schedule is as follows:

• Monday – Press. Fitness 3×5 LP, Performance 5/3/1
• Wednesday – Low Bar Back Squat. Fitness 3×5 LP, Performance 5/3/1 or Recovery Day 
• Thursday – Bench Press. Fitness 3×5 LP, Performance 5/3/1 + Power Clean Fitness and Performance EMOTM work 
• Saturday – Low Bar Back Squat. Fitness 3×5 LP, Performance 5/3/1 or Recovery Day 
• Sunday – Deadlift. Fitness 1×5 LP, Performance 5/3/1

The 5/3/1 is a strength program developed by Jim Wendler that uses sub-maximal loads (a “Wendler max” is 90% of a 1RM) to keep the lifter fresh and allow for recovery from week to week. Each week there are 3  ascending ‘work’ sets and the loads on the bar go up each week as well. The first week each set is 5 reps, the second it’s 3, and the third week it’s a set of 5, followed by a set of 3, followed by a set of 1.

Here are the percentages for the work sets

Week 1
5×65%, 5×75%, 5×85%

Week 2
3×70%, 3×80%, 3×90%

Week 3
5×75%, 3×85%, 1×95%

For example, in Week 1, if you had a true 1RM press of 125lbs, you would be working off 90% of that which is 113lbs. So after your warm-up sets, you work sets would be: 73×5, 85×5, 96×5+

Week 4 is usually a de-load week but we’ll be running back to back cycles and holding off the de-load until after week 6. So, week 4 you will be starting over using week 1 percentages and basing them off a slightly higher number. Remember, the starting percentages are based off 90% of a 1RM, not a true 1RM.

Today the start of the cycle…get stoked!
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How to Build Pure Strength, An interview with Jim Wendler T-Nation

Take 15 minutes to work up towards a heavy single or triple on the Deadlift. Loss of position is considered a missed rep.

Here is an example of someone working up to a 360lb triple.
135×5
225×5
275×3
315×1 (last warm-up)
335×3
350×3
360×3 (top set)

Post loads to comments.
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Turkish Get-Up
Work up to a heavy triple on each arm. Only go as heavy as your weaker arm can do a triple on. Carrying implement is limited to Dumbbells today.

Post loads to comments.

Sports Illustrated Kids 2012 SportsKids of the Year: Conner and Cayden Long

Standardized Warm-Ups

Warm Up 2
3 RNFT
10 Push Ups
10 Ring Rows
8 each Reverse Lunges

We want you to take your time and be present with each rep, and not simply fly through them to get them done. These seemingly simple movements are a perfect time to practice virtuosity.  Alternate warm-ups each time you come to class. If you only come 2xW you can pick the same one each time and work on either your push-up or your pull-up, whichever needs more work.

Please Sign This Petition to Keep our Degraw St Pool!

“The U.S. Environmental Protection Agency (EPA) has released its proposed plan for the cleanup of the Gowanus Canal Superfund site. Comments on the plan must be received by April 27th, 2013.

As part of the plan, the EPA is proposing to close a much loved community resource, the “Double D” community pool, (Right down the street from CFSBK) to excavate and build a 2 to17 million gallon raw sewage storage facility with flow through tanks beneath it.” … Read more and sign
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Step By Step Turkish Get Up Robertson Training Systems

Performance:
Work up to a heavy single.

Fitness:
Work up to a heavy triple

If you made Wednesday’s squat exposure then perform 3×5 at 75% of that exposure. Do NOT attempt another test set if you already did this week. If the load changes it won’t be a significant difference from your first attempts. Use today go get some volume in.

If you didn’t make it in on Wednesday, these weights will help infer your starting loads for the next cycle. go heavy but don’t fail.

Post loads to comments.
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For Time:
Run 1 Mile

Benchmark this classic distance.
compare to 12.12.12 or 2.26.12

Meet the Farmers Today!

Jerry Peele and Christine Harrington from Herondale Farms (providers of our meat, poultry and egg CSAs) will visit CFSBK from 8:30-1. They’ll be in the house to answer questions, sell bacon, sausage, hot dogs and eggs, show off a sample 15-lb meat share, and sign folks up on the spot for all of their CSA options. They can even accept your share payments.

Just like last time, they’ll also be selling raffle tickets for a 15-lb share, and at noon they’ll choose a lucky winner to take that meaty goodness home. Good luck!

Upcoming CrossFit Group Class Lifting Schedule

The new lifting cycle starts on Monday 4/22  and will include all the main lifts: Squat, Press, Bench Press, Deadlift, and Power Clean. As usual we’ll have a Fitness progression and a Performance progression. It’ll look like this:

• Monday – Press. Fitness 3×5 LP, Performance 5/3/1
• Wednesday – Low Bar Back Squat. Fitness 3×5 LP, Performance 5/3/1 or Recovery Day 
• Thursday – Bench Press. Fitness 3×5 LP, Performance 5/3/1 + Power Clean Fitness and Performance EMOTM work 
• Saturday – Low Bar Back Squat. Fitness 3×5 LP, Performance 5/3/1 or Recovery Day 
• Sunday – Deadlift. Fitness 1×5 LP, Performance 5/3/1

Three cheers to gettin’ swole!
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Michael Pollan Cooks! NYT

Rytas S Pushing Under the Bar

• There is no Active Recovery or Comp Class this weekend as David is in Holland until the 26th. That does not stop you from taking at least half an hour out of your weekend to handle your AR buisness.

Farmers at CFSBK Tomorrow!

One of the most important benefits of belonging to a CSA is the opportunity to know your farmer – in person! On Saturday, April 20, Jerry Peele and Christine Harrington from Herondale Farms (providers of our meat, poultry and egg CSAs) will visit CFSBK. Come say hi!

From 8:30-1, they’ll be in the house to answer questions, sell bacon, sausage, hot dogs and eggs, show off a sample 15-lb meat share, and sign folks up on the spot for all of their CSA options. They can even accept your share payments.

Just like last time, they’ll also be selling raffle tickets for a 15-lb share, and at noon they’ll choose a lucky winner to take that meaty goodness home.

Questions? Email Michele at mignyc (at) gmail.com.

If you had a 3D printer, what kinds of things would you print for yourself?
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Chad Vaughn Coaches Kayla Baumgardner CrossFit
Blood Work TTMJ
3D Printed Guns VICE
MakerBot Brooklyn

Performance:
Work up to a heavy single.

Fitness:
Work up to a heavy triple

These weights will help infer your starting loads for the next cycle. go heavy but don’t fail.

Post loads to comments.
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15 Minutes NFRs of
Run 270m
10 Box Jumps
10 Toes to Bars

Ariel Splittin’ Some Jerks

Developing Your Handstand

Anyone who came in on Monday or Tuesday had an opportunity to work on their handstands in class. Some folks were seasoned hand balancers while others were working towards their first full inversion. If you’re new to the handstand game, read over these tips to start moving in the right direction.

Basics

• “Active Shoulders” mean that you’re shrugging up and back slightly. Try to open your armpits and push the floor down.
• Your elbows must ALWAYS be locked out. If they bend, you’ll collapse
• Grab the floor with your spread out fingers, your fingernails should turn white
• Eyes are looking right between your hands on the floor the entire time. Your neck will be extended JUST enough to make this happen. No more, no less.
• When in doubt.. SQUEEZE!! The more moving parts you allow in the system, the harder it is to organize. Think of making your body as rigid as possible.
• Practice makes good enough. Being on your hands is weird at first. Practice the skill 2-4 times per week in order to accelerate your development. A handstand session can be anywhere from 3-10 minutes, the latter being with LOTS of rest. Don’t practice in a fatigued state. Less is more sometimes.

Static before Dynamic
Before you attempt kicking up to full handstand you have to develop the shoulder strength and body control required to take your weight from your feet all the way to your hands. Wall walks are a great place to start and an easy way to develop some shoulder integrity without worrying about coordinating a kick up.  Start slow with these and do sets of 3-5 walks holding your most inverted position for 3-5 seconds. Some folks will have to start only going up about half way to a 45 degree angle while others may be able to get within a hands length of the wall.  Focus on active shoulders and a rock solid midline. Minimize knee bend as you go up and down the wall, try to tip toe down using your ankles. Finally, you should never go up further than you’re comfortable with and your hands should never go within 6-8 inches to the wall. If your hands are touching the wall you’ll probably flip over onto your back. NO BUENO.

Halvsies before Wholsies
Once you feel comfortable supporting your body weight on your hands you can start working on kick ups. We did this in class with a spotter but you can also do this on your own using a wall.  Organizing the initial approach into the kick up is critical. If you start this process slowly there will be much less extraneous momentum that you’ll need to deal with later on. Remember, you can SLOWLY kick up into a handstand, it should feel more like a big reach that a flip. Watch this video to understand how to position your body for this portion. Once you can do that consistently start kicking up higher and higher with your lead leg while your trail leg stays low in a split. This will allow you to get all your body weight onto your hands while still controlling your body position By keeping the back leg low you increase your margin for error on each kick up. Get to the point where your lead leg’s heel can gently tap the wall and come back down. The final step would be to gently get both heels to the wall. While he’s not using a wall, this video shows you what I’m talking about. Practice this regularly and focus on how graceful you can make the whole process. Get good at kicking up with both legs.

In a future article we’ll talk about the next steps in handstand development. 
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Workaholics Working Out
Team Muscle Driver Training

Performance:
Work up to a heavy single.

Fitness:
Work up to a heavy triple

These weights will help infer your starting loads for the next cycle. go heavy but don’t fail.

Post loads to comments.
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Double-Under Therapy
We’ll spend some time working on double under development and efficiency. Afterwards take ten minutes to either set a new unbroken PR, or simply practice the skill.

Kevin Rooney (right) boxing in an office fundraiser that raised over 60k for a variety of charities. Kevin won the fight in a round and a half. Thanks to Sarah M for the pic!

Attn: CSA members and food lovers… come meet the farmers!!

One of the most important benefits of belonging to a CSA is the opportunity to know your farmer – in person! On Saturday, April 20, Jerry Peele and Christine Harrington from Herondale Farms (providers of our meat, poultry and egg CSAs) will visit CFSBK. Come say hi!

From 8:30-1, they’ll be in the house to answer questions, sell bacon, sausage, hot dogs and eggs, show off a sample 15-lb meat share, and sign folks up on the spot for all of their CSA options. They can even accept your share payments.

Just like last time, they’ll also be selling raffle tickets for a 15-lb share, and at noon they’ll choose a lucky winner to take that meaty goodness home.

Questions? Email Michele at mignyc (at) gmail.com.

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CrossFit Games Update
3D Printing and the future of stuff

Nate recently visted CrossFit Fenway. “Great box right across the street from Fenway Park. Got hazed considerably for being from NY (made me do an extra round of the WOD)”

• We’re in “back off week” where we start prepping for the upcoming cycle. If you’ve been hitting it hard lately, make some extra time in your personal life for some R&R.

PR City!

Here are some recent accomplishments from some CFSBKers. If you’ve got a recent PR or accomplishment, post it to comments.

Whitney H: 0:42 L-Sit
Coach Melo: 9:24 “Helen, 12:04 “DT”, 15:59 30 Muscle-Ups for time
Jake L: 240lb Snatch, 297lb Clean and Jerk
Coach Jeremy: 225lb Press
Charlotte K: 155lb Bench Press
Courtney H: First Chin-up

Our thoughts are with everyone affected by yesterday’s tragedy in Boston. The CFSBKers who were in attendance at the Marathon are all okay.
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Shelter From The Storm CrossFit