Fitness: 3×8 Sets Across
This is your second exposure to Bench Pressing this cycle. The reps are going to be a little higher to build in some additional volume into the program. Get Yoked, Bro.

Performance: Heavy 8
Work up to a heavy set of 8. Try to beat last week’s numbers by 5-10lbs. Next week we’ll be hitting a heavy 5. No Failing.

Post loads to comments.
BP e2/6 compare to 2.27.13
______________________

3 Attempts at:
Row 500m

Rest as needed between attempts. Go hard but try and stay as consistent as possible across each round.

Post each time to comments.

Recent Gymprovements

We recently ordered 3 new benches from Rogue. This will allow us to have a total of 12 Benching stations happening simultaneously.

New Mobility Tools
We got two 5″ and 7″ Orbs and a couple Grid Shorty Rollers

Misc Equipment
We also purchased some more 12 and 16 kilogram Kettlebells, a new 30lb Slam Ball. There are also disinfectant wipes in the wall mounted dispenser by the foam rollers.

Oh yeah, and the Front Desk..
Defintely what we’re most proud of is offering a staffed Front desk with Melo, Lisa and Whitney evenings and weekends.  Having a front desk makes it easier for members to ask questions, purchase memberships or items from the store, deal with leads, answer the phone, sign members in, upkeep the front end of the gym and generally be awesome. We love fron desk!

Jenna J’s Recommendation

From yesterday’s comments:

“Just wanted to give a special rest day shout out to both Inka and Dr. Fiddler. I have been having chronic shoulder pain for months, and after only a few sessions with each of them (working on some of the same things, some different things) I honestly feel like an entirely new person. If anyone is on the fence about going in to see them, just get off that fence. It will absolutely be worth your while. And the convenient location can’t be beat.” Jenna J

Chiropractic and ART Body Work
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 assesment and some body work done on yourself.  To learn more about these services and Dr. Fidler’s background, click here

Massage with Inka
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…

__________________
Don’t Forget that the CrossFit Open officially starts today. The first workout will be announced at 8pm live on the CrossFit Games site! Over 100 Thousand people have signed up for the Open. Are you ready?

Totaler’s Group Shot
Thanks to Joy M for taking this batch of Total Shots and Dave T for Uploading/Camera Usage

CSA Pick-Up Tomorrow

Everyone participating in the Meat CSA is reminded to pick up their shares tomorrow between 6 and 8pm. Over 900lbs of grass fed, organic, local and sustainably raised meat will be dropped off tomorrow.

mignyc(AT)gmail.com

The Open Starts Tomorrow!

Tomorrow at 8pm Workout 13.1 in the 2013 CrossFit Games season will be announced. Team CFSBK is 93 strong, the 45th largest team in the world! (Out of 2,377 teams) Thanks to everyone who signed up for the Open, we wish you the best of luck over the next several weeks. This is a great opportunity to benchmark your fitness across the planet!

Olympic Lifting Camps

Spend 2 hours refining your oly lifting technique with Coaches Josh Wells and Shelly Hancock this week and next with our upcoming oly camps. Whether you are just starting out with strength training, struggling with the basics of the lift, or looking to polish your technique and understanding of these movements, you will come away with valuable insights and experience to benefit your training. Attendance will be capped at ten to allow for individualized instruction. There will be lots of barbell work as well as some theory and programming discussions. Sign up today!

• 03/09/13 Olympic Lifting Snatch Camp
• 03/16/13 Olympic Lifting Clean and Jerk Camp

_______________
Josh Bridges Does the 2013 Games Chipper in 6:36 CrossFit
We Are All Related vsauce

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

Performance: High Bar Pause Squat 65%x2x8
Hold the bottom of each rep for :02

Post loads to comments
BSQ e2/6 compare to 2.25.13
___________________

Partner Workout
10 Rounds For Time of:
5 Push Press 155/105
10 Burpees

Alternate rounds with your partner until all 10 are completed. Push Presses should feel heavy but completed unbroken. Burpees are strict. There is a 10 minute cap on this work.

Post time, Rx and partner to comments.

New CFSBK Ladies “TFBA” Shirt. Pick on up at the front Desk before they sell out!

• Check out CrossFit’s spotlight on CFSBK super-friend, Adrian Bozman
• Congratulations to all the Strength Cyclers who totaled yesterday. We had some great numbers put up and tons of PRs. Check
• The Potluck Pictures are up! Thanks to Dan and Asta for shooting the event. We’d also like to congratulate Asta on earning the coveted CFSBK Black Hoodie for all that she’s contributed to the community for the last several years. Thank you for all you’ve given us, Asta!

Ariel K and Sea To Table

Hi all! I’m reaching out to peeps at CFSBK because many of you may be interested in what I’m working on these days due to your love of delicious, healthy food and specifically your desire to know where your fish comes from.

I work for Sea to Table, a sustainable seafood purveyor that works directly with American fishermen to deliver the freshest possible, directly traceable, wild-caught fish to chefs and restaurants around the U.S. We just launched the beta test for a new direct-to-consumer service, rolling out first in the Northeast.

We currently offer Alaskan sockeye salmon fillets and Florida white shrimp, both great for keeping company in your freezer with the CSA beef, pork and chicken. Our site offers more detailed information about the source of these delicious fish, who caught it and how.

I’d appreciate if you’d take a look and if you have recipes, (and I know you all do) I’d love to hear about them! Even if you aren’t interested in ordering right now, feedback on our site and message would be very appreciated – please send them and any questions you have along to ariel(AT)sea2table.com.  

Thanks in advance!

_________________
The Open Is Upon Us

Take 12 Minutes To work up to a heavy weight on the following complex:
Deadlift with pause at “Hip” position
Hip Power Clean
Front Squat
Split Jerk

Try to go heavier than last week
C&J e1/6
_________________

As Many Rounds As Possible In 15 Minutes of:
30 Wall Ball Shots
400m Run

Post rounds and Rx to comments.

Thanks to some greasing down at the mayors office by Jeff M, Degraw street will be host to three new permanent bike racks! The community thanks you, Jeff!

CrossFit Total Today!

Today 1pm watch 22 Strength Cyclers put the last 8 weeks of training to the test as they perform the CrossFit Total. This event is a runs like a powerlifting meet where athletes have three attempts to find a one rep max Back Squat, Press and Deadlift. All are welcome to spectate and encourage these guys as they test grind out some heavy singles and see where they’re at.

Totalers:
Sameer P, Santiago G, Brandon C, Nathan W, Mike G, Jon S, Inka H, Todd C, David T, Noah B, Rahsaan C, Erica W, Christine N, Mckensey S, Uzef G, Amanda M, Matt I, Joel W, Kenji S, Nick P, Sam F, Lloyd W

__________________
What If Money Was No Object Alan Watts

As Many Rounds As Possible In 10 minutes of:
30 Double Unders
15 Power Snatches 75/55

Post time and Rx to comments.
compare to 12.7.12 and 4.24.11

Can you beat the champs? 2011 Open Results:
Rich Froning: 9 Rounds + 30 Doubles, 13 Snatches
Annie Thorisdottir: 9 Rounds

Kenji S

LFPB Winners!

Congratulations to our top LFPB winners and everyone who participated in the challenge. We had tremendous adaptations from everyone and can’t wait to see what the next 6 weeks bring!

Men
1. Ben W
2. Noah B
3. Jonathan S
Honerable Mentions: Mike R, Matt C, Rob U

Women
1. Gina G
2. Jen S
3. Jennifer N
Honerable Mentions: Serene K, Mel L, Aileen

Kenji’s Passport Project

Our own Kenji S has been highlighted by Black Enterprise for his work creating Passport Project. PP helps youths remove real and perceived barriers to international travel. Great work, Kenji!

CrossFit Total Tomorrow

Tomorrow at 1pm watch 22 Strength Cyclers put the last 8 weeks of training to the test as they perform the CrossFit Total. This event is a runs like a powerlifting meet where athletes have three attempts to find a one rep max Back Squat, Press and Deadlift. All are welcome to spectate and encourage these guys as they test grind out some heavy singles and see where they’re at.

Totalers:
Sameer P, Santiago G, Brandon C, Nathan W, Mike G, Jon S, Inka H, Todd C, David T, Noah B, Rahsaan C, Erica W, Christine N, Mckensey S, Uzef G, Amanda M, Matt I, Joel W, Kenji S, Nick P, Sam F, Lloyd W
______________
Surprise announcement about the Open

• There is No Open Gym tonight.

Potluck Tonight!

All are welcome to attend our second community potluck and LFPB Challenge awards ceremony. Not only will we crown the top 3 male and female winners, we’ll also be doing a raffle and quick talk about why we do the challenge every year and how to stay motivated and accountable moving forward. As mentioned yesterday, I was unable to secure the bouncy castle (sorry!) but we’ll create a little kids area for the event.

Start time: 7:30pm
End time: 9:30-10:00pm

Civilian Military Combine This September

Looking for an opportunity to put your Crossfit training to the test?  CFSBK is putting a team together to compete at this year’s Civilian Military Combine taking place at Aviator Sports and Recreations on Saturday, September 14th! 

Here’s a description of what you’d be signing up for: 
“The CMC competition is broken down into three components to test strength, endurance and agility. Race day structure will consist of “The PIT” (lifting element) into a 5 -7 mile race with strategically placed military obstacles. This structure is what separates the Civilian Military Combine from all other races and competitions. The PIT is designed to be the great equalizer by leveling the playing field between power athletes and endurance runners to determine the best overall conditioned athlete. This race structure has been carefully created, refined and reviewed by the top strength and conditioning coaches from the CrossFit community, United States Armed Forces and USA Triathlon Organization Race Directors.”

If you have any questions, feel free to reach out to co-captains Coach MeLo (Melissa@CrossfitSouthBrooklyn.com) and/or Coach Noah (Noah@CrossfitSouthBrooklyn.com).

Write The First Open WOD

CrossFit has approached you to write the first workout for the 2013 CrossFit Open. The workout must be between 5 and 15 minutes long, an AMRAP and designed for inclusiveness. That means that the weights and movements should be something that most folks can do, OR starts with movements and loads most can do then works up. Write your dream workout!
_______________
How mindfulness can help improve your self-control Ancestralize Me
What South West Airlines can teach you about losing weight and keeping it off Being Primal
It’s The Sugar, Folks NYT

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

Performance: 65%x2x8
Perform 2 reps every minute, on the minute for 8 minutes

Post loads to comments.
FSQ e1/6
_________________

4 Rounds NFT of:
10 Dumbbell or Kettlebell Thrusters with 1 second pause at lockout
10 Strict Pull-Ups
:30e Side Plank

While NFT, don’t take your sweet time, try to move quickly through it. Go as heavy as possible with the thrusters maintaining good positions. If you’d like to add weight to the Pull-ups, go for it.

Post loads and Rx to comments.

CFSBK’s Chris A. and two time CrossFit Games champion Annie Thorisdottir at CrossFit 5th Avenue.  Chris is writing the feature/workout story on Annie for the July/August issue of Muscle and Fitness Hers.

Want to know what’s going on at CFSBK? Check out the Events Blog that details all our upoming events listed on the right.

Potluck Tomorrow

On Friday, March 1st at 7:30-9:30pm we’ll be hosting our second community potluck and LFPB Challenge awards ceremony. If you participated in the challenge this is a great opportunity to close it out with all the other folks who joined in over the last 6 weeks. We’ll be presenting awards to everyone who went above and beyond with their commitment and consistency and there will be a short presentation about what to do now that the challenge is over and some ideas to help you keep the momentum moving in the right direction. This event is open to everyone, regardless of participation.

Who: The entire CFSBK community is invited
Date: 03/01/23
Time: 7:30pm-9:30pm
Kid Friendly: Yes (unfortunately, no bouncy castle this time around. I was unable to coordinate with my parents this week to drop it off. We’ll still make a Kid friendly play area with the soft mats, sorry!!)

Please RSVP and include your dish in the event page

____________________
Nicho is Ready
Michele Letendre OHS 215×3
Spencer Hendel Split Jerks 335×3
In The Gym With Christy Philips Greatist

Fitness: 3×8 Sets Across
This is your first exposure to Bench Pressing this cycle. The reps are going to be a little higher to build in some additional volume into the program. Get Yoked, Bro.

Performance: Heavy 8
Work up to a heavy set of 8. Leave some room in the tank as next week will be heavy 8’s as well. No Failing

Post loads to comments.
BP e1/6
_________________

21-15-9 Reps For Time Of:
Kettlebell Swings
Push-Ups or Ring Push-Ups
Squats

Post time and Rx to comments.

Stand Up!

Skills Class: The Kipping Pull-Up

Noah’s Kipping Pull-up workshop will be Sunday, March 10th

Kipping pull-up require a significant amount of integrity in the shoulder girdle and as such this class requires a buy in of  1+ Strict Pull-Up (women) or 3 Strict Pull-Ups (men).  The class will be a $15 drop-in and space is limited to 8 participants.  Email Noah(AT)crossfitsouthbrooklyn.com to sign up, make sure to mention your max number of dead hang pull-up and issues you’ve had learning/perfecting the kip so he can better prepare to get you swinging smoothly.

Skills Class: The Muscle Up

If you’ve been coming to the gym a lot, I bet you’ve noticed those round things hanging from the ceiling.  Aside from making very mediocre frisbees, the rings can be used for one of the most coveted and elusive Crossfit movements- The Muscle Up.  Combining all of the hardest parts of a pullup, a ring dip, and a barroom headbutt, the Muscle Up is a skill that can take a long time to learn on your own, but with careful practice and coaching can realistically be achieved in a fairly short time period.  Our own Coach Noah, born to the unholy union of a chain smoking Russian gymnastics coach and his lovely Chimpanzee bride Jenny Bananas, will be running a Skills Class devoted to learning, practicing, and developing the Muscle Up on Sunday, March 17th .  Space is limited to 8 participants, and those interested should sign Email Noah(AT)crossfitsouthbrooklyn.com to sign up.  There is a $15 fee for the class and a strict buy in of 3 Unbroken Chest To Bar Pullups and 3 Strict Ring Dips.

________________
Amazing Jerk Recovery

Courtney: Heavy Deadlifts and a 2:13.08 1/2 Marathon

• Remdiner there is No Open Gym this Friday due to the Community Potluck

Courtney’s Testimonial

“I’ve been slacking off on running for the last couple of months for a host of reasons – coming off of training for the NYC Marathon-that-wasn’t, starting a new job, it’s been insanely freezing, blah blah blah: all of these are excuses. Really, CF has replaced running for me because I like CF so damn much. I had signed up for a 1/2 that I ran today, for which I was sorely undertrained. I went into it thinking that I’d take it easy and just do the best that I could, and that it would be an interesting little physiological experiment to see if CF-ing 3x a week without really running at all could prepare someone for a 1/2 marathon.
Call it asinine or call it crazy that I ran today – definitely more the former, though partially the latter – but not only did I finish with a PR, I didn’t hit a wall, experience terrible pain, or even feel that fatigued throughout the whole race.
I entirely credit the strength that I’ve developed as a result of doing CF with helping me to finish the race. Also, during races, I get really corny and think about how fortunate I am to be able to put one foot in front of the other, and I was also thinking about how lucky I am to be a part of the awesome and totally kickass CFSBK community.

It’s time for me to remove the ice from my knees, end my gushing and pass out, but for real, CFSBK – much love.” -Court
_______________________
Recommended Reading: “Feet First” by Bill Starr CrossFit Journal

Performance: High Bar Pause Squat
Work up to a heavy single. No Bailing

Fitness: Low Bar Back Squat
Pull back 10-20lbs from last cycles linear progression and hit a pre-exposure of a 3×5. Have a coach watch one of your work sets and advise on your start weight.

Post loads to comments.
_________________

3 Rounds NFT:
Run 1/3 Mile
21 Wall Ball Shots

Coach Nick

• CFSBK’s Open Team is 82 STRONG at this moment. That makes us the 30th largest team in the world. (out of 2,034 Teams) LETS DO THIS

Snatch Camp

Program:
Spend the day learning the theory and practice of the Snatch with Starting Strength Coaches Josh Wells and Shelley Hancock. We will start with a brief lecture about the difference between the standard model and the straight Bar Path model.  Then we will move to the practical session were participants with learn or re-learn the movement with the more efficient bar path and set up. Everyone will have plenty of time under the bar to practice this method while receiving coaching throughout their warm-ups and work sets. Through the entire process, attendees will learn the standards of a properly executed movement and how it should look and feel when it is performed correctly. After the practical session, we will return for a discussion of programming and how to identify and correct common technical problems. The camp will wrap up with a question and answer session. Whether you are just starting out with strength training, struggling with the basics of the lift, or looking to polish your technique and understanding of these movements, you will come away with valuable insights and experience to benefit your training. Attendance will be capped at ten to allow for individualized instruction.

Proper weightlifting shoes, Lift Belt (mainly for Clean and Jerk Camp), Tall socks or Pants, and Tape are highly recommended.

Snatch: 3pm-5pm $90.00
Register Here!

Date & Location:
Saturday, March 9th, 2013
Crossfit South Brooklyn

We’ll also be hosting a Clean and Jerk Camp the following week

Josh Wells has 14 years of experience competing and coaching in the sport of Olympic weightlifting. As an international level lifter, he was a member of the Jr. Pan-American Team (2003) and a member of the Junior World Team (2004). In 2009 he received his Master’s of Science in Kinesiology with an emphasis in Exercise Physiology from Midwestern State University under Dr. Lon Kilgore. Josh has worked with many athletes from a variety of sports in conjunction with strength and conditioning programs at Texas Christian University and Midwestern State University. He was a primary coach, along with Mark Rippetoe, of the Midwestern State University and Bone Unit Olympic weightlifting teams operating under the Texas Weightlifting Regional Development Center. He has served as staff coach with for Starting Strength Seminars.

Shelley Hancock, a former ballet dancer, holds her Bachelors of Science in Athletic Training and a Master’s of Science in Kinesiology with an emphasis in Exercise Physiology from Midwestern State University under Dr. Lon Kilgore. With a sports medicine background, Shelley is able to apply a preventative and rehabilitative approach to strength and conditioning. Shelley is a licensed athletic trainer and Starting Strength Coach.  She has been barbell training for 5 years and currently competes in Olympic Weightlifting.

__________________
If you could see a live performance from any musician (living or deceased) who would it be?