CrossFit South Brooklyn

Established 2007

Rest Day

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The yet unnamed mascot for the “Christian Fox Center for Kids Who Can’t Do Pull-ups Good and Wanna Learn to Do Other Stuff Good Too” (post name suggestions to comments)

Lindsey S and some other 8am’ers have been working on Chris Fox’s Pull-Up program and decided to make it an official gym club out of it. All you need is to be working your pull-ups before/after class (whenever, really) and BOOM! you’re in like sin! Rumor has it a shirt is in the works.

Scheduling News and Notes

Below are a few scheduling reminders for upcoming events in March and April. Please mark your calendars.

  • Sunday, March 31st (Easter): We will be operating a normal schedule
  • Saturday, April 6th: We will only be holding 8 and 9am classes since we’ll be hosting the final CrossFit invitational Open competition from 11am on. Several gyms will be sending their best to compete in 13.5 at CFSBK. All are welcome to spectate!
  • Friday, April 12th, Saturday, April 13th and Sunday, April 14th: Friday night Open Gym and weekend classes will be cancelled as we host world renown strength coach Mark Rippetoe and staff for the Starting Strength Seminar. 

Veggie CSA Registration is Now Open!

Registration for the 2013 Sol Flower Farm Vegetable CSA is now open! Anyone can sign up. Here are the details.

When?
The share begins in June and lasts through November. Boxes are delivered weekly to CFSBK on Wednesdays. Pick up is 6-8:30 PM.

What?
Sol Flower Farm grows a wonderful variety of organic vegetables, and your weekly box will reflect what’s in season that week. Here’s the crop list.


How much?
The share costs $670 if you pay by check, and $20 more if you pay via PayPal.

How do I sign up?
Print and fill out the member agreement and mail it back to the Farm via snail mail. Include your check if you’re paying that way, or pay via PayPal on the Sol Flower site. Make sure to select “CFSBK” from the drop-down.

Can I buy a half share?
The Farm doesn’t sell half shares, but you are welcome to find someone to split with. Once you do that, one of you should buy a full share. You can decide if you want to split the box each week or take turns taking the box home.
If you want to find someone to split with, post on the CFSBK blog.
We also have a practice of a “swap box” for CSA members each Wednesday. Use the box to donate any items you don’t care for, and to pick up anything others may have donated.

I’m not sure I know how to cook all those vegetables!
You can check The Daily Paleo for ideas and recipe suggestions.

I really hope there’s a ton of kale.
You won’t be disappointed.

I’d love to meet the farmer.
You’re in luck. Andy from Sol Flower will be back at CFSBK this Saturday starting at 8 AM.

I have more questions!
Check here. You may also email the CFSBK CSA coordinator, Michele, at mignyc (at) gmail dot com.

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13.3 Lessons Learned CrossFit 204
What Is Someone Like Me Doing In The Open? Notes From The Box
Free Your Heel, Free Your Mind Mobility WOD

Back Squat

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Fitness:Low Bar Back Squat 3×5
Continue your linear progression by adding 5lbs to your previous exposure weight

Performance: High Bar Pause Squat 80%x2x8
Rest about a minute, no more than 2 minutes between sets.

Post loads to comments
BSQ e5/6 compare to 3.18.13
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4 Rounds, each for time of:
Row 250m/200m
10 Push Presses 115/75

Rest about double your work time between rounds. Go hard.

Post times to comments.


What it takes to be #1 in the World
Samantha Briggs: 323 Total Reps (Thats 53 Reps into the 2nd Round!)

Write 13.4 and 13.5

There are only two workouts left in the 2013 CrossFit Open. Based on the workouts and movements we’ve seen, program what you think the next two workouts will be. Below are the exercises and time domains we’ve already been exposed to:

Movements
Burpees
Snatches (progressive)
Push Press (light)
Deadlifts (light)
Box Jumps
Wall Ball
Double Unders
Muscle-Ups

Time Domains
17 Minutes
10 Minutes
12 Minutes

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The Twinkee Diet CNN
Train Like an Animal Podcast with Glen Pendlay

Clean & Jerk Complex

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12 Minutes to work up to a heavy-ish load on the following complex:
First Pull (to knee, pause 2 seconds)
Hang Power Clean (knee)
FSQ
Split Jerk

If you’re feeling beat up from 13.3 then take it easy.

“Half Jerry”
For time:
1/2 Mile Run
1000m Row
1/2 Mile Run

D.O. always keeps the bar close.  Welcome back Captain!

Gym Equipment Etiquette Reminders

While not at all comprehensive, these pointers can help your rack up credibility points at the gym.

Plyo Box Storage: For years we’ve told you, “DON’T STACK THE BOXES!!!” because they get wedged on top of each other and end up stuck together… well we take it back! Josh M put some carpet material on the inside of each box (thanks Josh!) so now you CAN stack them without fear of a coach reprimanding you. We’ve also painted some numbers on the boxes.  When you put them back, please organize them with the red numbers facing forward.
**The only exception is with the 12″ (a.k.a. kids) boxes.  Please don’t stack these as they are near impossible to unstick.

White Boards: We often do workouts that require you to track rounds or reps on the fly.  To make your life a little easier we cut up some whiteboards into little tablets for personalized use (Thanks DMak!).  Two points of etiquette with these. 1. Please erase your board after you’re done with it. 2. If the workout requires you to track rounds (as opposed to reps) please write a bunch of dashes on the board and use your finger to track completed rounds.  Keeping the marker uncapped during the workouts dries them out.

Erg (Rower) Handles: When you’re done with an erg, please put the handle all the way back in the window.  We know it seems intuitive to house them in the little dock that concept 2 provided but if you leave them there too long it weakens the spring that provides recoil on the handle.  The small dock is only for rest periods or partner transitions.

Bumpers: When you’re breaking down your barbells make sure to put them back in an orderly stack. If you’re the first person back to a low set of bumpers and the PVC holder is down, put it back so all the remaining bumps can be stacked properly. Also- whenever classes are large and we’re running low on weight, try to use the largest bumpers available.  For example, if you’re squatting 165, your bar should have a pair of 45s and a pair of 15s on it. Not 25s, then a bunch of 10s and change.

Bailing: Bailing is a necessary part of lifting heavy and metcons but don’t go crazy with it.  People can get a little bail-friendly and drop weight they could have just as easily put down under control.  Excessive dropping puts wear on the bumpers AND the bars. You’ve no doubt noticed the bumpers with big cracks and no metal inserts in them.  Why is that? Too much bailing! Also- it should go without saying but NEVER bail an empty bar, these will quickly destroy the finest barbells.

Drinking Cups: We’re more than happy to provide community cups for those folks who don’t have or forgot their water bottle.  However, it peeves us when folks leave their dirty cups on the counter for someone else to wash.  Sorry guys and gals, we’re not your mom.  Please remember to wash your cup (with soap and water please!) after use and put it back in the drying rack for others to use. 

Protein Shakes: We’re glad that so many of you are prioritizing your pre/post workout nutrition.  If you make a mess and spill your protein/bcaa’s/crack juice on our counter, please make sure to wipe it up! 

3 cheers to a clean gym and happy coaches!

What did you want to be when you grew up?  Are you anywhere near that today?
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10 Ways To Be The Person You Wanted to Be When You Grew Up tinybuddha.com
RIP Joe Weider LA Times

Crossfit Open Workout 13.3

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12 minute AMRAP of:
150 Wall balls
90 Double-unders
30 Muscle-ups

While Open Workout 13.3 is a repeat of 12.4, there is one major difference: the special tiebreak. 

Just like 13.1, athletes with the same number of reps will enter a special tiebreak to determine rank. When the athlete is through with each set of one movement, the judge must mark the elapsed time. 

For example, when an athlete has completed the 150 wall balls, time should be marked. When the athlete has completed 90 double-unders, time should be marked. And when and if an athlete completes the 30 muscle-ups, time should be marked.

This is very important for athletes, judges and Affiliate Managers to take note. 

Read more about the workout description, video submission standards, and movement standards on the Open Workouts page.

Today’s workout…Wall balls!

Scheduling Reminder–No Active Recovery Class today!

Volunteer Request for CF Level 1 Certified

Mayhem in the Meadowlands 2013 is looking for Volunteers!

The WODs are almost set, equipment is being secured, the special guests are ready, Katie Hogan is prepared to keep us all in line with a smile, and Slippery When Wet is prepared to entertain us.  Hopefully you are all getting ready to bring your best on the turf at MetLife Stadium on 4/21/13.

We can use some help.  A competition of this size needs a ton of judges.  They’re looking for Level 1 Trainers that can volunteer as judges on 4/21.  In return we will feed them, give them a shirt and provide two free spectator tickets per judge. 

We look forward to seeing you on the turf at MetLife Stadium on 4/21. 

Thanks,
Your Mayhem Team
If interested, send an email to steve(at)mayheminthemeadowlands.com

How do you mentally prepare for a hard workout?  Do you talk to yourself before, during and/or after the workout?
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No Bullsh*it the Voices in Your Head Elite FTS
And you thought 13.2 sucked… Crossfit SP, Brazil

Rest Day

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Annie and Lindsey, Rep for Rep

Happy Birthday Jenna J. and Janelle B.!  Happy Belated B-day Dan E.

MEET THE FARMER and VEGETABLE CSA REGISTRATION KICK OFF!

This Saturday morning starting at 9:30, farmer Andy Symanowicz from Sol Flower Farm will be in the house at CFSBK.  Stop by to ask questions or sign up for the 2013 vegetable CSA, which begins delivery in June.  If you miss him Saturday, he will also be at Union Pool the following day, Sunday March 24, starting at 3 pm.

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

Coming up…CF Open WOD 13.3!

12 minute AMRAP of:
150 Wall balls
90 Double-unders
30 Muscle-ups

While Open Workout 13.3 is a repeat of 12.4, there is one major difference: the special tiebreak. 

Just like 13.1, athletes with the same number of reps will enter a special tiebreak to determine rank. When the athlete is through with each set of one movement, the judge must mark the elapsed time. 

For example, when an athlete has completed the 150 wall balls, time should be marked. When the athlete has completed 90 double-unders, time should be marked. And when and if an athlete completes the 30 muscle-ups, time should be marked.

This is very important for athletes, judges and Affiliate Managers to take note. 

Read more about the workout description, video submission standards, and movement standards on the Open Workouts page.

Today’s links provide advice for how best to prepare for and tackle 13.3.  What’s your strategy going into this WOD?  If you did it last year, is there anything you’d change in your approach and/or tips for first timers?
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CF Open 13.3 Prep, Tips, Strategy, and Survival Tips, Deja Vu MobilityWod
13.3 Strategy & Tips The Outlaw Way

Front Squat

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Fitness: 3×5
Perform your fourth exposure to Front Squats. Bar speed should remain quick and your positions should be perfect.

Performance: 80%x2x6
Rest 60-90 secs between reps.

Post loads to comments.
FSQ e4/6 compare to 3.14.13

Tabata Mash Up
Alternating Tabata rounds for reps of:
KB Swing
Box Jump
*Score is lowest rep round for each movement
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In one of the most exciting moments of the Open so far, Willie gets 135 overhead!

Introducing BNCHMRK

This Friday, CFSBK says goodbye to our very own Dan Betz.  Please wish him and his family well as they move to the far away land of New Jersey.  Though he plans to visit often, you can also stay in touch with him through his new web app called BNCHMRK.  Check out his blurb below!
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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.

With BNCHMRK, you can track both quantitative and qualitative feedback on your workouts — enter your score and notes (strategy, scaling, thoughts, etc) and build a personal profile filled with your stats. It’s all mobile-optimized, so you can also use it as reference at the gym. For example – say you show up at the gym and we’re doing Helen again but you’re not sure how you did last time or which kettlebell you used. No problem because you logged everything on BNCHMRK! Simply fire up BNCHMRK.ME, check your past Helen scores and read your notes, formulate a plan, crush your PR, and then log your new score while you’re still on your back recovering.
Huge thanks to the group of CFSBKers who were part of the early beta versions and whose feedback helped shape this thing! And of course more feedback is always welcome. 

-Dan Betz

What’s your method of tracking your workout metrics and accomplishments?
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6 Tips for People who Stand All Day Eric Cressey

Bench Press

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Fitness: 3×8 Sets Across
LP Add 2-5lbs to last week.

AMRAP 6 min
30 Double Unders
10 HR Push Ups
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Performance: Heavy 5
Work up to a top set of 5 reps. Try and go heavier than last weeks 5

AMRAP 6 min
30 Double Unders
10 Bench Press @ 70% of today’s work.
MUST USE SPOTTERS, NO EXCEPTIONS!

Post loads to comments.
BP e4/6 compare to 3.14.13
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Res takes a crack at 13.2

Developing Your Pull-Up

By Coach Christian Fox

There are a bunch of reasons to get better at doing pull ups. For one, we do a bunch of them in CrossFit. They’re also a great way to increase the strength of your upper back, arms, lats, grip, and help to have a balanced and healthy shoulder girdle. You should be able to do strict pull ups with a variety of grips, and once you can consistently do few pull ups  at a time it may be time to start working on the kipping pull up. Here’s how you’re going to get better, no matter where in the scheme of it you are.

Beginner
(No pull ups, or “I did one, once…”)

“A” Day
3 sets of 12 reps of either: Ring Rows or Band Assisted Pull Ups. Use an angle or band that makes completing all the repetitions challenging. Rest as needed between sets.

Followed by, 3 Supersets of 12 reps of either: Dumbbell Curls (I know you’ve secretly wanted to do these anyway) or  Dumbbell Rows with either: Dumbbell Bench Press or Dumbbell Floor Press.  Choose a weight that feels like you could have done another rep or two at the end of the set. Take minimal rest between exercises in the superset.
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“B” Day
10 ‘mini sets’ of 1 rep each of 5-10 second negatives using either a pull top or set a box up that allows you to start at the top (collar bone above the bar). Yes, that seems like a lot of rest in between reps, and no, it’s not a lot of total reps. That’s a good thing, trust me.

Alternate between the A day and the B day with a day of rest between workouts. An example would be:
Monday A – Wednesday B – Saturday A – Monday B – Wednesday A – Saturday B
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Intermediate
(Can do 3-5 pull ups at a time)

Week 1)  6 sets of 2 reps. Rest 1 minute between sets. Perform twice a week.
Week 2)  5 sets of 3 reps. Rest 1 minute between sets. Perform twice a week.
Week 3)  4 sets of 4 reps. Rest 90-120 seconds between sets. Perform twice a week.
Week 4)  3 sets to failure. Rest 3 minutes between sets. Perform twice a week.

This program can be used until you have 3 sets of 10 reps in the 4th week. In other words, if you don’t get the 3×10 in week 4 restart at week 1 by adding a rep to the sets. Week one would be 6×3, week 2 would be 5×4, and week 3 would be 4×5, then retest in week 4.

End each session by practicing kipping pulls ups for a few small sets, no more than 5 sets and no more than 8 reps. Terminate the set if you fall out of rhythm. It’s all about developing a rhythm that you can control and maintain. Remember that a solid kip uses your whole body and don’t forget that your abs need to be engaged throughout. If you fly open in the front of the kip you are leaking tons of energy away from the bar.
Check out this video for a peek at what an efficient pull up should look like.
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Advanced
(Can regularly do sets of 10 or more strict and/or kipping)

Congrats, you stud or stud-ette. You are now on your way to becoming elite! Don’t expect though that your pull ups will magically become better if you don’t practice them. You should still be working on both strict and kipping pull ups. Mix up the grip that you use when you practice. Try these.

1) Once a week do a set or two to near failure. Start with a pull up grip (hands outside shoulder width and palms away) and when you are 2 reps shy of failure switch to a chin up grip (hands inside shoulder width and palms toward you). When you are 2 reps shy of failure switch to a mixed grip (1 palm in, 1 palm out) and do the same before switching again.

2) You can practice similarly by doing a set or two of max strict pull ups,  immediately switching to kipping and again going till failure (or a rep shy of it).

3) Start doing weighted pull ups/chin ups, 3 sets of 5 reps, and seeing if you can add weight each week.

4) 30 seconds on/30 seconds off for 5 minutes of max reps kipping pull ups. The set ends if you come off the bar. Remember to stay engaged in the trunk. Don’t leak energy out in front. Remember this video.

5) Each time you’re in the gym do a 3-5 sub-max sets of kipping pull ups, trying to add a rep each time you do the drill. You want to feel fresh and stay shy of failure here. Terminate the set if grip becomes the limiting factor. Again, remember to stay engaged and not leak energy out of the front of the kip. Once again…

6) If you have a solid kip that just seems to go away on you when you get gassed then try practicing your pull ups under duress. Do 50 double unders or sprint down the block and back followed immediately by a set of 10-15 pull ups.

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If one of the days that you’re in the gym involves a lot of pull ups then consider that a replacement day for one of the days on the above programs. Also consider this…it’s no mistake that smaller, lighter people have an easier time with pull ups. While the barbell exercises can be scaled easily to ability, calisthenics can not. If you have some weight to lose then a solid nutritional program can work in tandem with the above programs to help you achieve the pull up. Check out the folks over at Whole 9 or our buddy Robb Wolf for lots of info from simple tips to detailed programs to get you started. Three cheers getting yer pull ups up!!!

We’ve recently had a consistent group of 4-6 members staying after class to work on Fox’s program.  What is your weakest movement and what are you doing to get better?
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Face Off: The Open Announcement Experience Crossfit Games

Rest Day

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Dave F, Andrew M and Benson do some Rest Day Active Recovery

Prospect Park Women’s Softball League

Call ladies of all skill levels!  Starting tomorrow and this weekend, PPWSL will be holding tryouts for ladies who’d like to join the women’s softball league.  The league is known as a learning league and makes sure that each team has players of all skill levels, from beginners to advanced.  Games are held on weeknights at Prospect Park beginning in Spring and the season wraps up in early September. 

Coach Jess has been with the league for the past 4 years so feel free to contact her at jessica(at)crossfitsouthbrooklyn.com with any questions. 

More details on the tryouts can be found here.

We know it’s mighty cold outside, so let’s think about Summer!  What warm weather activities are you most looking forward to this Summer?

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What CFSBK looked like August 2010

Back Squat

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Fitness:Low Bar Back Squat 3×5
Continue your linear progression by adding 5lbs to your previous exposure weight

Performance: High Bar Pause Squat 75%x2x8
Rest about a minute, no more than 2 minutes between sets.

Post loads to comments
BSQ e4/6 compare to 3.11.13
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Partners alternate rounds for 10 total rounds for time of:
5 Strict Toes to Bar or 21 Sit Ups
7 Heavy Dumbbell Thrusters

Post Rx and time to comments.

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The Competition Floor

Appropriate scaling

by Coach Fox

We all know that CrossFit is infinitely scalable. We have CF Kids who do scaled down versions of what our regular classes look like. You tell your Mom and your Grandma that yes; they too, can walk into their local CF affiliate and get some. In Foundations at CFSBK or at a Level 1 cert, your coach lectured you that CrossFit is constantly varied, functional movement, executed at (relatively) high intensity. Remember that adjective: relatively. After CrossFitting for a while you may feel like you should do every WOD Rx’d…not so.
 
What high intensity means for all of us is different. Sometimes the difference is scaled via time/perceived effort. For example: 2 athletes complete Fran as Rx’d. Athlete A finishes in 3:00 flat, while athlete B finishes in 6:59. One took more than 2x as long as the other. Did they both get a dose of CrossFit? For sure. Let’s assume that athlete B scaled back intensity and paced the workout more and didn’t redline because he didn’t sleep well the night before and was feeling sluggish. That sounds like smart scaling to me. Here’s another scenario. Athlete A is the same, but athlete B finishes the workout in just under 12:00. He breaks the movements up into 3 or 4 at a time from start, and his movement is a mess from the 10th thruster on, missing ROM on a few of the pull-ups along the way. He was well rested and just really wanted to do his first Rx’d Fran. Here athlete B gets a very different workout. It became more a matter of slogging through to the finish instead of sprinting to the end, and the metabolic effect of the WOD was lost. Some scaling on weight or reps may have gotten him the intended effect of the infamous 21-15-9 of thrusters and pull-ups. If his thrusters were the limiting factor using a 75lb barbell may have been appropriate. If pull-ups were the time suck then maybe going 12-9-6 on that portion would have made the difference.
 
Just this week you were challenged to find your max weight for a “4 minute Grace”.  This was a great active lesson on scaling that I hope you got. Sure, sometimes it can be good just to go at a WOD Rx’d for the sake of completing it as such. There can be some real mental/emotional benefit to that. The majority of the time though, when it comes to met-cons, especially the short/intense kind, try and find where your intensity level needs to be for the intended effect of the workout. Then focus on getting stronger and the Rx’d weight will come. A good estimate for high rep barbell work is to use around 65% of your max. So if your max clean and jerk were 150lbs, then 95-100 lbs would probably get you a good dose of Grace. If you’re not sure where or when to scale, just ask one of the coaches as CFSBK. That’s what we’re here for. Cheers to good training.

What is the greatest sporting event you’ve ever witnessed? (You don’t have to had been there or seen it live)
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Analyzing the Squat Starting Strength
Application TTMJ

Clean and Jerk Complex

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Spend 12 Minutes working up to a heavy load on the following complex:
1/2 Pull
Hang Power Clean
Front Squat
Split Jerk

Post loads to comments.
C&J e3/6
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For Time:
20 Kipping Pull-Ups
800m Run
20 Kipping Pull-Ups
400m Run
20 Kipping Pull-Ups

Post time and Rx to comments.

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Sam Goes Overhead During 13.1

Hit it and Quit It

The Open schedule gives us 5 days to complete each workout.  Some people notoriously attempt the workouts 2 (or more!) times in that window to try and get a better score each time. In our opinion, unless you’re on the chopping block for making it to regionals it’s best to “hit it and quit it”.  First off, lets put the Open into perspective. For most of us mere mortals this is an annual benchmark where we can see how we do versus our friends in the gym and strangers across the globe. It’s cool to see where you’re at but in terms of actual placement, the stakes are pretty low.  If you’re sitting at 1,511th place in the North East (where I’m at) re-doing the workout and moving up to say, 1,432th place does little more than to stroke your own ego… sort of I guess. While each workout IS a test, they shouldn’t interfere with your training program to the point that you’re actually not as productive in your long term goals because you spent 5 weeks doing a bunch of the same workouts over and over again. Additionally, going into the Open with the mentality that you might re-do the workouts will only weaken your initial attempt at it. Take the time to plan your strategy, watch other folks do it to inform your perspective and then give it everything you’ve got one time.  Don’t give yourself the easy out of a “re-do” just because you can. It makes about as much sense as doing “Fran” Monday day and then seeing if you can shave 3 seconds off your time on Wednesday. Maybe you can, but it doesn’t really mean that you’re any fitter necessarily, maybe you just were a little better at how you worked your transitions or broke up your reps.

The Open is awesome and one of my favorite times of the year. I love seeing everyone come together to compete and see how their training over the last year has paid off.  Have fun with it, hit each workout hard and move one to the following week.

What are your thoughts on re-doing Open workouts?
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Interview: Coach Greg Glassman

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