Coaches McDowell and Josh Perform a Kettlebell Swing, Pull-Up Couplet

Shoulder Dysfunction, Where to start?

A lot of shoulder dysfunction has its roots in poor posture.  If you walk around all day with your shoulders internally rotated and your head pushed forward, chances are that your thoracic spine and scapula have lost optimal function.  The problem with this is that when you go lift a weight overhead, do a push-up or try to snatch, certain joint positions won’t be available to your body so other areas will have to compensate to finish the job.  Watch this short video to see a very basic overview of how some of your bones are supposed to move when your arms go overhead.  You can see that the scapula, clavicle and humerus all share responsibility to finish the job.  The video doesn’t account for the contributions of the Thoracic and Cervical spine, but just know they play an important role too. If the imbalances in the system arent addressed inflammation and pain may become present. Over time long term injury and dysfunction may eventually result.  So what to do about it?  Start with these simple MWODs below and see if you can’t begin to break up some of your gnarly restrictions. Watch each one and give them a shot pre-workout.  See if you can’t get into better positions or “cool off” some existing inflammation.

Shoulder: What to Fix First
Pain Ball: Calling All Shoulders
Darth Shoulder
Death By Desk
The Neck of a Desk Warrior Poet

If something feels a little off but not necessarily injured or painful, your best bet is to start doing some soft tissue work around the area to see if you can’t create some relief for yourself. Additionally, make sure every exercise you do using that area of your body is performed with perfect execution and a controlled tempo. I’ve seen many folks “lay off” an area without really seeing much improvement while others train smart through and around the issue and experience a quick return to normalcy. Often by using the tissue modestly and correctly, the increased blood flow stimulates a recovery process that promotes tissue healing. Again, your emphasis becomes controlled movement, not performance or intensity. If a particular movement seems to aggravate any tissue, let a coach know and we’ll modify it for you. Train smart, move well and listen to your body.
Chronic or painful symptoms should always be treated by a trained professional.

Finally, if you’re spending the majority of your waking life in poor positions, you need to address these postural issues and find effective strategies to improve them.  (STOP! What is your posture like Right Now?)

Help Lara Find a Place to Live!

CFSBKer extraordinare and all around awesome lady Lara is looking for a place to live in the hood. Here are some deets on her and what she’s looking for. Help a sister out!

I am a straight-talking firecracker with emotional strength and intelligence.  I care about integrity.  I am down to earth. I love friendly, sharing, awesome folks who like to keep common spaces clean and tidy and have a passion for life.   I love to laugh.  I like to cook and share.  I love crossfit.  I am an actor/producer and also a JetBlue flight attendant.  I work long days and on my days off I am auditioning and working on other projects.

If this jives with what your living situation, please email me at larasilva99(AT)gmail.com so we can start a conversation!

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Watching People Lift Heavy Things CFSBK’s Own Samir Chopra
Is Sitting The New Smoking? Discovery
Sitting Is Killing You

Box Squats are a great opportunity to work on your organization at the bottom of your your squat. Work up to a heavy double today and make sure your alignment is perfect on every rep.
 
Post loads to comments.

“Flight Simulator”

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
 Reps For Time of Unbroken double unders

There is a 15 minute Cap on this. How far can you get?

Welcome “Aboard” Arturo!

Coach Arturo Ruiz

As many of you afternooners know, we’ve been working with Arturo Ruiz for the last few months helping develop him as our newest and shiniest CFSBK Coach!  Arturo caught our eye last February when he joined us because of his experience in the field, dedication to good movement and the fact that he was an all around nice guy. We kept waiting for him to prove our intuitions wrong but luckly for us he never did. We’re happy to officially welcome Coach Arturo onto the CFSBK staff. Expect to see more of him in a group class near you in 2013!

Arturo has been training a wide variety of people for the past 5 years now.  He holds a CrossFit Level 1, CrossFit Powerlifting, CrossFit Movement and Mobility, NASM CPT and NASM CES certifications.  He has also attended the California Strength Olympic Lifting seminar.  He prides himself on continuing education and changing peoples lives through fitness.

CFSBK Book Club Meeting This Sunday

The Book Club will be meeting this Sunday at 5pm at Pacific Standard to discuss the final book of 2012, “The Perks of Being a Wallflower”. If you’ve read the book come on down for a pint and conversation.  We’ve posted the discussion questions on the event page. 

CFSBK Movie Club Meeting This Saturday

The CFSBK Movie Club will be seeing the 3:10 PM showing of “Hitchcock” at the Cobble Hill Cinemas this Saturday. CHC also happens to be in the vicinity of any number of bars for folks who want to stick around for a post-movie hangout and discussion afterwards.  We’ve chosen an earlier than usual time since many will also be heading to Home Brew to The Rescue Afterwards.

Mike’s Blogs

CFSBKer Michael S has two cool sites we want you to check out. 

Mike on Mics: Michael Schechter and Mike Vardy talk technology and time management, parenting and productivity and all things in between during this podcast, all while sipping on their drink of choice for each episode.

A Better Mess: A Better Mess serves as a journal or record of one ADHD-addled mess (that’s me!) to find the best way to do the best possible work. It’s a combination of the things I’ve tried, the things I enjoy, the things I want to accomplish, the things I use to accomplish them, the things that have worked for me, the things that haven’t and the myriad of ways I fall short. It also has some totally random stuff that seems to come out of nowhere, but like I said, I have ADHD… shiny objects and squirrels come with the package.

Do you have any cool websites/projects you run? email them to David(AT)CrossFitSouthBrooklyn.com so we can post them on the blog. We’re always looking to highlight members of our eclectic and interesting community.
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The eyes have it: The iris pictured in remarkable detail by incredible close-up shots Mail Online
The Gyuto monks – Tibetan tantric choir

Spend 15 Minutes Working on your Power Clean and Split Jerk Technique

Post load and experience to comments.
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Row an easy 2000m or 1 Mile Run

Happy 40th Birthday Coach Fox!
Thanks for all you do for the gym and our CrossFit community!!

Attn: Home Brew To The Rescue Attendees:

Fine drinkers! As all of you know, the sold out Homebrew to the Rescue event is happening this Saturday December 15th at 7pm. 100% of all proceeds raised this night will go to our chosen two charities doing real, on-the-ground work for victims of Sandy are Rockaway Rescue Alliance and The Graybeards. It will be a glorious evening of beer from 10 of New York City’s finest homebrewers, raffle and auction items to fight over/bid on/win, and tasty treats to munch upon.

Fish out of Water!

Tech Person Needed

Hi CFSBK techy folks. I (Corbett M) find myself in need of an expert in web development to do an assessment of a website. The ideal person would firstly be an expert at backend development with good knowledge of WordPress and would ideally be able to assess this website fully from the backend through front end development with an understanding of design aspects, too. This is a somewhat sensitive matter with a tight time frame. If you are that expert, or know someone who is, please email me at corbett(at)variegated(dot)com and I can give you the full details. Thanks.

HERONDALE FARM GRASS-FED MEAT CSA

SIGNUP DEADLINE DEC 15!

Ask any of the 43 people who were members of the meat CSA this year, and they’ll tell you that the value and selection offered in this program is unmatched. You simply cannot buy grass-fed meat at retail at this price and quality anywhere in New York. And with monthly delivery direct to the gym, the convenience is unmatched. 

The next share will be four months: Jan-April. If you like, however, you can sign up for 4, 8 or 12 months – all at once.

The Farm is offering two mixed meat (beef, pork and lamb) options:

• 15lbs/month plan: $600 if you pay in full, $650 on monthly payment plan

• 10lbs/month plan: $460 if you pay in full, $500 on monthly payment plan

Full plan details and lots of info about Herondale Farm is here.

Here’s how to sign up:

1. Returning members: You can re-up by emailing to info@herondalefarm dot com. They’ll take it from there.

2. New members: Download this PDF, fill it out, and return it to the farm via email.

QUESTIONS? Email me. WANT TO SPLIT A SHARE WITH SOMEONE? Email me. mignyc at gmail dot com.

The farm is looking for 60 members in 2013 – let’s make it happen!

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What’s something we probably don’t know about you? Hidden talents? Unusual interest? Ultimate Claims to nerdom? The weirder the better!

Performance: Work up to a heavy triple.
If you finish, drop back to about 80% and do a set of 5-8 reps

Fitness: Work up to a medium heavy 5 then perform 3 total sets of 5 reps at that weight.

Post loads to comments.
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Weighted Pull-Up

Performance: 2RM Pull-Up
Prone grip only

Fitness: 5×5 Pull Ups, as challenging for 5 as possible
Focus on a mature finish position where your neck and shoulders stay neutral over the bar. Don’t crane your neck so that just your chin clears, use as much assistance as needed to finish strong.

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Tabata Sit-Ups
Perform 10 Rounds of :20 on, :10 off of unanchored sit-ups. Score is total reps.

Christian Reiss Goes For a Deadlift 1RM

Congratulations

Huge props to all the guys and gals who totaled yesterday. We had some huge PRs from both veteran and novice strength cycles. Post numbers and experience to comments!

Even More Congratulations

Congrats to Arturo R who finished in 7th place overall in yesterday’s Hunger For More Games in Long Island! Team CFSBK is cleaning up shop!

The LFPB Challenge Cometh…

The CFSBK coaching staff is putting together an incentive nutrition challenge for the new year.  We’re calling it the Look, Feel, and Perform Better Challenge and it will span the first 6 weeks of 2012.  Our goal is to help people kick start their new year with some community support in avoiding processed foods, adding a little A/R and working out regularly.  More details to follow.

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Recovering From Hurricane Sandy CrossFit
Neurotransmitters and Prolonged Exercise Robb Wolf
What If Money Were No Object Alan Watts
The Sonic Divide

Work on your handstand today, whether that means trying to kick up for the first time or going for the leaderboard on max length unassisted handstand

8-10 Rounds NFT of:
10 Russian KB Swings
5-10 Push-Ups

Capped at 15 minutes. Go Heavy on the Kettlebell Swings

Post experience to comments.

Team SBK

Hoboken Results

Congratulations to Team SBK who had a great showing at the CrossFit Hoboken Winter Challenge. Special shout outs to Coach Josh who came in 2nd place (after a tie breaker “Fran Off”), Coach Melo who came in 3rd, Mike M placing 5th and Coach Lady Fox coming in 6th.  Thanks to everyone who came out and represented! Full results will be posted once they’re available online

Strength Cycle Total Today

Coach Jeremy’s Strength Cyclers will wrap up their 8 week cycle today starting at 1:00pm. Over 20 lifters will be testing their 1RMs in the Back Squat, Press and Deadlift. All are welcome to come by and cheer on the lifters. Get ready for some massive PRs!

__________________
George Carlin talks about experience, his career and aging on the View

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75lbs / 35kg)

Post loads to comments.

This was the first event from the 2011 CrossFit Games Open

Coach Jeremy Goes For a Heavy Single On The Bench Press

Good Luck Team CFSBK

Best of luck to everyone competing in today’s CrossFit Hoboken Winter Challenge. We’ve got 12 athletes headed to Jersey for the event and cant wait to hear about how they did. Make us proud, team!

HERONDALE FARM GRASS-FED MEAT CSA

SIGNUP DEADLINE DEC 15!

Ask any of the 43 people who were members of the meat CSA this year, and they’ll tell you that the value and selection offered in this program is unmatched. You simply cannot buy grass-fed meat at retail at this price and quality anywhere in New York. And with monthly delivery direct to the gym, the convenience is unmatched. 

The next share will be four months: Jan-April. If you like, however, you can sign up for 4, 8 or 12 months – all at once.

The Farm is offering two mixed meat (beef, pork and lamb) options:

• 15lbs/month plan: $600 if you pay in full, $650 on monthly payment plan

• 10lbs/month plan: $460 if you pay in full, $500 on monthly payment plan

Full plan details and lots of info about Herondale Farm is here.

Here’s how to sign up:

1. Returning members: You can re-up by emailing to info@herondalefarm dot com. They’ll take it from there.

2. New members: Download this PDF, fill it out, and return it to the farm via email.

QUESTIONS? Email me. WANT TO SPLIT A SHARE WITH SOMEONE? Email me. mignyc at gmail dot com.

The farm is looking for 60 members in 2013 – let’s make it happen!

Gratitude 2012

CFSBK supserstar Sean P is hosting the Gratitude 2012 event at his night club, The Electric Warehouse tonight.  This event honors the winter solstice and welcomes the dawning of a new era of peace, love and harmonious co-existence for Humanity. Gratitude 2012 is a benefit for artists and families impacted by Hurrican Sandy as well as Figment, Dance Parade and other groups advancing participatory culture in NYC.

More information and tickets here
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The Meaning Of Kobe Bryant at 30,000 NYT
Choosing a CrossFit Gym Hardware CrossFit
Laurie Nelson Starts CrossFit in Her 60’s CrossFit Community

New T-Shirts and Hoodies are now in stock!

Hoboken Winter Challenge Tomorrow

Below are the three workouts announced for the CrossFit Hoboken Winter Challenge. Team SBK will be sending 13 athletes to compete this weekend. What is everyone’s strategy and thoughts on the events?

Event 1:
A progressive Bear complex Ladder with Bars loaded from 75 to 295. Athletes will perform 1 bear complex every 45 seconds.  A bear complex consists of completing the following without dropping the bar:

Power Clean
Front Squat
Overhead Press
Back Squat
Overhead Press

Continue until failure

Event 2:
5 Minute Amrap:
100 Double Unders
20 Ball Slams (35/25)
Max Shoulder to Overhead (135/95)

Event 3:
In 10 Minutes:
Row 1000 Meters
60 Kettlbell Swings (2 pood/1.5 Pood)
Max Burpees in remaining time

SFX Youth Sports is now open for spring baseball registration!

We already have hundreds of kids signed up.  This league just continues to grow,  which is a testament to how great the experience has been for the kids, and their parents.

We have tee ball beginning at 4 years old, and the upper leagues are great.  (I cannot believe how much I get into these spring and early Summer Saturday games!)

This year, I’ll be coaching two teams again, but am also running the tee ball, pee wee, and pony divisions.  The following link has all of the details around the programs, age cutoffs, and details to register your children. 

http://www.sfxyouthsports.com/

David recently mentioned his experience with kids birthdays, and we all know how important it is for children to be active, have fun, and of course, learn all of the intangibles that go along with a team experience.  We value these virtues greatly.  SFX is a non-profit, 100% volunteer organization.  We are ALWAYS looking for assistant and head coaches!  (At times we have to turn away kids, because, as strange as this may sound, we can’t get enough volunteers from within the group of parents to step up.)

Shawn S.  broke the CFSBK seal this year and coached soccer with me.  He was a fantastic coach, and the 6 kids that were on our soccer team really benefitted from his care and coaching.  I’d love to see more like-minded folks from this community, so filled with volunteers, and folks dedicated to fitness and sport, get involved. 

jimryan(AT)sfxys.com

See you at the ballgames!
_________________
Announcing The Ranch Big Bob Winter Challenge CrossFit Games
CrossFit Cribs: CrossFit Malibu Tour
We Tried This: Strong vs Skinny TIME
Three Critical Elements to Sustain Motivation Scientific American
The End Of Everything

In teams of 2 complete the following work:
1200m Row (Alternate at 600m)
120 Wall Ball Shots (alternate every 12)
120 Burpees (alternate every 12)
1 Mile Run (Run together)

Each work station will also be coupled with a very special “rest” station where your partner will need to maintain a position until you finish the work.

Post partner, time and Rx to comments.

Not your typical “CrossFit Pain Face” from Jude

HERONDALE FARM GRASS-FED MEAT CSA

SIGNUP DEADLINE DEC 15!

Ask any of the 43 people who were members of the meat CSA this year, and they’ll tell you that the value and selection offered in this program is unmatched. You simply cannot buy grass-fed meat at retail at this price and quality anywhere in New York. And with monthly delivery direct to the gym, the convenience is unmatched. 

The next share will be four months: Jan-April. If you like, however, you can sign up for 4, 8 or 12 months – all at once.

The Farm is offering two mixed meat (beef, pork and lamb) options:

• 15lbs/month plan: $600 if you pay in full, $650 on monthly payment plan

• 10lbs/month plan: $460 if you pay in full, $500 on monthly payment plan

Full plan details and lots of info about Herondale Farm is here.

Here’s how to sign up:

1. Returning members: You can re-up by emailing to info@herondalefarm dot com. They’ll take it from there.

2. New members: Download this PDF, fill it out, and return it to the farm via email.

QUESTIONS? Email me. WANT TO SPLIT A SHARE WITH SOMEONE? Email me. mignyc at gmail dot com.

The farm is looking for 60 members in 2013 – let’s make it happen!

Tough Titsday Spots Still Available!

There are still a few slots left for the third ever “Tough Titsday Powerlifting Meet” at CFSBK. If you’re on the fence about signing up, consider this your push! To learn more about the event, click here.

TTDIII Roster:
Janelle Rooks
Cassie Xu
Worm Widman
Laura McElherne
Bethany Erskine
Mobina Hashmi
Jenna Jerman
Julie Barnard
Katie Mohrhauser
Hayley Gerkin
Jess Bailey
Lauren Borducci
Whitney Hubbard
Jen Stopka
Sarah La Rosa
Courtney Hart
Jude Geis
Marian Lai
Radhika Vaz
Shaye Lefkowitz
…you?!

Do you blog or contribute to any other websites? If so link them up in the comments with a description!
__________________
For Athletes, Risks From Ibuprofen Use NYT
I’m Truly Sorry For This, But You’re About To Hear All About The Last Marathon I Ran
Workout Routine Broken Down For Coworker

5 Rounds For Time of:
5 Front Squats 155/105
10 Chest-to-Bar Pull-Ups
20 Double Unders

Post time and Rx to comments.

Even Coach Melo can’t believe today is her birthday!

Sandy Relief with JB and NB

The power team of Noah Barth and Julie Barnard are heading to Far Rockaways on Thursday morning, December 6th, to volunteer with AmeriCorps and New York Cares, the two groups Team Rubicon has passed the volunteer baton to. Want to come along? Email Julie at julie.barnard(AT)gmail.com for the details. Get dirty, feel good.

Muck and gut jobs are fun! Look at the good time JB is having doing Hurricane Sandy relief with Team Rubicon.

Preparing to 1 Rep Max
By Coach Fox

        “What are you hoping to hit for the CrossFit Total?”. When your mate asks you this question you may exaggerate a bit but when it comes time to get under a bar you’d better have a plan. Here’s how.

1- Take it easy in the gym or rest completely for a day or two prior to doing a CFT. If you were going to total on a Saturday it would be a good idea to work at 70% or so effort on Thursday, rest completely on Friday (maybe some light mobility work or active recovery type stuff) and go for it on Saturday. Make sure your nutrition is in line with your goals. Do you want to perform well on the total? Do you think that boozing it up the night before and eating offensive (for you) foods will help, or hinder, that performance? If you take your training seriously and want to better yourself then act like it.

2- Have goals. Know what numbers you’d like to hit. You can take numbers that you’ve been working at recently and extrapolate 1RMs using a nifty 1 Rep Max Calculator. Preferably you will have some rep maxes in the 2-5 rep range since the further away you get from that the less reliable the predictions become. If you haven’t been training long and don’t yet have any 2-5 rep max then use the CF Total to establish those and wait until next time around to do 1RMs. There is still so much learning to do on the lifts and hence no sense hitting 1RMs with such little experience, ego be damned.

3- Have a plan. Map out your warm ups. Today is not the day to be doing a metric ton of warm up reps. Let’s take a hypothetical lifter with a previous 1RM of 355 hoping to establish a new 1RM on the squat of 365lbs, his or her time under the bar should look something like this.

45×5, 135×5, 185×5, 225×3, 275×3, 315×1, then

1st attempt – 335
2nd attempt – 355
3rd attempt – Set a new 1RM at 365

Establishing a new 1RM of 185 with a previous best of 177.5 might look like this.

45×5, 75×5, 105×5, 125×3, 145×1

1st attempt – 165
2nd attempt – 177.5
3rd attempt – 185

This is obviously subject to change depending on how the warm ups feel and how the 1st two attempts go. Maybe you have more in you than you and the 1RM calculator thought you did, but maybe you don’t. As Rip says “Don’t be pig-headed. If your first attempt tells you that you need to lower your second, do so, without a misplaced sense of diminished self-worth. It’s a test, and it’s designed to measure what’s there, not create something that’s not. That’s what training is for.” There is a world of difference between training and testing, but that is an entirely different topic. Just remember that today is a test day.

4- Realize that the press is a finicky lift. Gains made are often small and hard won. To go from a 1RM of 85 to 87 represents a 2.5% increase. If you have been training long enough you may (read should) be thankful for this type of increase. My point is to say that you should not be greedy with the press. Instead be frugal and take small rewards. Also, don’t overdo the warm ups as this lift fatigues quickly. Usings the example above of hoping to set a new 1RM of 87, here’s a possible warm up scheme.

33×5, 53×3, 63×2, 73×1, 77×1

1st attempt – 81
2nd attempt – 85
3rd attempt – 87

5- The deadlift will be largely warmed up by the squat and will not need a lot of warm up reps on it’s own. Here’s an example of the above 365 squatter hoping to establish a new 1RM of 405 with a previous best of 395

 135×5, 225×3, 315×1, 365×1

1st attempt – 385
2nd attempt – 405
3rd attempt – Go for it, it’s the last rep of the day!

6- You need to rest between attempts (possibly 3-5 minutes) and if you are doing the CrossFit Total in a group class, you also have time constraints. During the warm ups is not the time to dilly-dally and wonder what you should load on the bar next. Having a plan allows you and your rack mates to move smoothly through the warm ups and into the reps and allows time to rest between attempts. If you don’t have a plan you will also cost your rack mates valuable time…don’t be that guy or gal.

The CrossFit Total should be a fun day where you get to move some heavy weight around but that doesn’t mean don’t take it serious, too. Approach each lift with intent, unrack each squat from the uprights with authority and readiness, set up with a BIG BREATH for all your att

empts today. And if you don’t 1RM but gave your all, then celebrate that as well and live to lift another day. You’re a TFBA for showing up regardless.

What are are your opening numbers for the CF Total? Even if you aren’t participating in this weekend’s total what is your perceived 1RM and how would you approach finding 1RMs in the three lifts?

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How to Recover From a CrossFit Total