Fitness: 3×3
More heavy triples this week. Add 5-10 lbs to last week.

Performance: 9×2 Dynamic Effort 55% (plus bands) x 2 reps every 30 seconds for 4 minutes
Focus on moving the bar fast, and being aggressive at the hips and quads with a tight finish position, no soft knees or hips. Dead start, no touch and go.

1RM Chart
250-325 Red Band
325-400 Blue Band
400+ Green Band

Post loads to comments.
DL e5/6
__________________

5 Rounds For Time of:
12 Kettlebell Swings 32kg/24kg
20 Anchored Sit-Ups

Post time and Rx to comments.

An Opportunity to state how you’d like to finish the month.

Happy Birthday, Jay R!

Will Power!!!

How is the LFPB Challenge going for you? Are you still forging strong or are the changes you committed to at the start of all this beginning to dwindle away? This write up is for those of you in the latter camp that might be getting frustrated with yourselves and losing motivation to follow through with your initial goals.  I hope this can help put some things into perspective for you and hopefully give you some tools to reclaim positive behaviors.

Will power is an expendable resource. Instead get good at compromising.
The beginning of the year is a perfect storm for starting a change process. It seems like everyone around you and all you hear about is how people are starting resolutions and making positive changes to their lifestyle.  Asking for no bread at dinner, getting up early and making breakfast before taking that 6am WOD class all seem so natural, why haven’t you always been doing this!? But, as time goes by those habits might seem more like huge emotional drains versus staying up late, waking up at 8am then getting a bagel and coffee before taking the subway straight to work.

Lets break down why this switch might happen:

No one said this would be easy! Behavior change takes time, commitment and the right perspective. You won’t be perfect and that’s okay, accept it. What’s important is to find the triggers the DERAIL you and avoid them like the plague.  It may take 6 months of consistent change before things totally feel natural, intuitive and easy. Rome wasn’t built in a day (or 6 weeks). Stay strong and know thyself.

_________________
WE ATE PALEO BEFORE IT WAS COOL.

Work up to a heavy single

Post loads to comments.
e 5/6
_______________

For Max Reps:
Tabata Row (for calories)
Rest 1:00
Tabata Dumbbell Thrusters
Rest 1:00
Tabata Pull-Ups

Post reps per movement and Rx to comments.

CFSBK’s Lady Warriors

Great work to everyone who competed in yesterday’s Hail To The Queen event in Long Island City. We had a strong showing and every one of our ladies represented the gym will with excellent technique and intensity. Big shout out to Coach Melo who made top 10 in this event. To see the full results, click here.

Registration For The 2013 CrossFit Open

Registration is now live. Whether you are the Fittest on Earth or it’s your first time competing in CrossFit, welcome to the 2013 Reebok CrossFit Games Open!

The Open will put competitors through five workouts over five weeks, starting March 6 and ending April 7.

The first workout will be released at 5 p.m. Pacific Time on Wednesday, March 6. To be in the running for Regional or Masters Competition, you must register, complete the first workout, and submit your score by 5 p.m. Pacific Time on Sunday, March 10.

If you registered for the 2012 Reebok CrossFit Games Open, CrossFit for Hope, or the Online Judges Course, DO NOT create a new account. Use last year’s username and password, and you’ll be led through the Open registration process. This way last year’s results will be linked to this year’s. You’ll be able to compare times, lifts, and benchmarks. Send any questions to support@crossfitgames.com.

It’s on! Get registered and ramp up the training. Fewer than five weeks remain until the first workout is announced.

How to Register: 
How to Register as an Athlete

Sign up today and register for team CrossFit South Brooklyn!!! We’re currently 40 Strong!

__________________
Dave Tate Speaks at CFHQ

Fitness: 3×5 Across
Add 2-5lbs from last week’s exposure.

Performance: 70%x5, 80%x3, 9o%x1
Today is a Deload before next week’s 1RMs. Make sure you know what you plan on attempting by next week.

Post loads to comments.
BSQ e5/6
______________

Open Workout 12.1

As Many Reps as Possible In 7 Minutes Of:
Burpees!

For simplicity, we won’t be setting up the overhead targets for this workout. Finish each rep with full knee and hip extension achieved with a vertical torso, arms overhead, and feet off the floor by a few inches. Imagine you’re jumping up for a target 6″ above standing reach.

Want something to shoot for? Here are the results from the top 3 CFSBK male and female performances from last year:
Joe O’Neill: 120 Reps
Christian Reiss: 118 Reps
Michael Mishik/Rickke Manazala: 116 Reps

Ellie Myers: 103 Reps
Melissa Loranger: 100 Reps
Kate Denny: 97 Reps

The best score world wide was 161 Reps which was luckily was filmed.

Post reps to comments.
Compare to 2.25.12

• Happy Birthday, Chris A!
• Good luck to all our ladies competing in “Hail To The Queen” today!
  Live scores can for this event can be seen at WODCAST
• David was recently interviewed in a story associated with In Hue Magazine. Check it out

Partner Stretch & Thai Massage

Let’s face it: after a workout it’s so much better when someone helps you stretch.  In a Partner Stretch workshop, you and your partner will learn Thai Massage techniques to increase range of motion, mobility & flexibility, decrease soreness, and to just plain ‘ol feel good.  

In these unique Partner Stretch & Thai Massage sessions, you and your partner will experience both giving and receiving bodywork.  You’ll feel relaxed and more connected to each other, get a full body stretch, and have tons of fun.  Plus, now you’ll always have a partner who knows how to give you a fabulous massage!

Date: Saturday, Febrary 23rd
Time: 2:30-4:00pm
Price: $75 per Couple
Space: Limited to 12 couples
Register Here

About Elyse & Sparkes Wellness

Elyse developed Sparkes Wellness to help ignite health in as many people as possible.  She does at home personal training, yoga, and Thai massage in Brooklyn, NY.  Elyse has taught Partner Stretch & Thai Massage workshops at lululemon athletica, international dance events, and New York yoga studios.  She has an ACE certification in personal training, an OM Yoga 200hr RYT, and many certifications in Thai massage.  Elyse is currently continuing her anatomy studies at The Breathing Project with Leslie Kaminoff and Amy Matthews.

___________________
Pet Habits To Improve Your Health

Here is a shot of me skiing in Utah at Snowbird (a very steep/challenging resort not too far from Park City). Thank you guys for your help and encouragement – glad I can provide a shot of how much fun I was having on the hill as a bit of validation regarding your help and your hard work. – Tom

Happy eating to everyone attending Mike and Janelle’s Rest Day Dinner tonight!

Hail To The Queen Tomorrow

Best of luck to our women warriors competing in CrossFit Queens’ “Hail To The Queen” competition tomorrow.  Team SBK will take on 3 brutal WODS over the course of the day in either the Rx’d or Scaled division. We’ve got a great mix of veteran CrossFitters and first time competitors tomorrow. Knock em dead!

Team SBK:
Coach Lady Fox
Coach Melo
Ellie M.
Marian L.
Stella Z.
Teresa B.
Stephanie P.
Jessica B.
Bekka P.
Janelle R.
Jen S.
Lauren B

Krishnan Wants You To Adopt Tracey

Hi folks, I’m trying to find a home for my 2 year old foster dog Tracey. She’s extremely sweet, loves to play ball, go for runs, and has a penchant for green apples, carrots and ice cubes. She’s learning her commands quickly (sit, stay, don’t hump humans), is great with most other dogs (but not cats, she wants to eat those), powers down with expedience and enjoys long naps in her crate. If you’re interested in meeting her or have some questions let me know and send me an email at krishnan.vasudevan(AT)gmail.com

To see a picture of Tracey, click here.

CFSBK Movie Club

The CFSBKMC will be going to see “Ganster Squad” at the Park Slope Pavilion this Saturday, February 2nd. All are welcome to attend this event. If you’d like to come and are not already on the mailing list, please contact andrew.migdail(AT)gmail.com to get in the loop. Hooray movies!

To the Ladies competing tomorrow, what is your strategy for each workout? And how many times have you competed in CrossFit events?
_________________
Meet The Champs NYT
Remember To Sign Up For The World Wide CrossFit Open With Team SBK!

Fitness: 3×5 Work Sets Across
Add 5lbs to last weeks Push Presses.

Performance: Work up to a heavy 2 rep set on the Push Press
Try and beat last week’s heavy 2.

Post loads to comments.
PP e5/6
________________

Partner WOD
In teams of 2 with one partner working at a time complete the following:
150 Kettlebell Swings
300 Double Unders

Work can be broken up any way desired but the idea is for both partners to share the work equally.

Post time, rx and partner to comments.

In the midst of a gym renovation at a community centre which serves a local slum here in Ahmedabad. You always have to lift without shoes because of the culture, and no weight dumping is allowed because the floors are made of easily breakable stone. Certainly adds a challenge on heavy lifts! -Christopher
Also, check out their DIY Barbell

Check out Jake Z’s Band Tonight!

Please come out for a great night of music on Thursday, Jan 31st! Here’s what’s happening: My buddy and old bandmate, JP, is driving up from Virginia with his excellent new band, My Radio. They are gonna play a set at 8PM (I’ll be playing with them), and then at 9PM, they are gonna back me up as I play a set of original tunes. For those that haven’t been, Rockwood Music Hall (196 Allen St. in the LES) is a great place to listen to music. Super intimate, with great sound. I’m really excited for this show. Most of the tunes I’ll be playing I have never played live before. Hope you can make it out. Oh, and the best part, it’s free! But, I’m sure the guys would appreciate a fiver in the tip jar to help pay for gas and some cheap beer in NYC.
A few CFSBKers will be going, email oldmanzuck(at)gmail.com for more info

Registration For The 2013 CrossFit Open

Registration is now live. Whether you are the Fittest on Earth or it’s your first time competing in CrossFit, welcome to the 2013 Reebok CrossFit Games Open!

The Open will put competitors through five workouts over five weeks, starting March 6 and ending April 7.

The first workout will be released at 5 p.m. Pacific Time on Wednesday, March 6. To be in the running for Regional or Masters Competition, you must register, complete the first workout, and submit your score by 5 p.m. Pacific Time on Sunday, March 10.

If you registered for the 2012 Reebok CrossFit Games Open, CrossFit for Hope, or the Online Judges Course, DO NOT create a new account. Use last year’s username and password, and you’ll be led through the Open registration process. This way last year’s results will be linked to this year’s. You’ll be able to compare times, lifts, and benchmarks. Send any questions to support@crossfitgames.com.

It’s on! Get registered and ramp up the training. Fewer than five weeks remain until the first workout is announced.

How to Register: 
How to Register as an Athlete

Sign up today and register for team CrossFit South Brooklyn!!!
_____________________
Registration for the Open is live!

Fitness: 3×5 Work Sets Across
Add 5lbs from last week’s exposure.

Performance: Work up to a heavy 2 rep set on the Front Squat
Go a little heavier than last week’s heavy 2. Don’t miss any reps

Post loads to comments.
FSQ e4/6
__________________________

Fitness
Three Round For Time Of:
15 Thrusters, (Dumbbell or barbell)
15 Ring Rows or 8 Strict Pull-Ups

If you’ve been CrossFitting for 6 months or more you can also substitute 15 jumping pull-ups per round. Use a Dumbbell for the Thrusters if you have mobility restrictions racking a barbell for Thrusters. There is a 7 minute cap on this workout.

Performance
Three Round For Time Of:
15 Thrusters 95/65
15 Kipping Pull-Ups

7 min cap.

Post time and Rx to comments.
____________________

Squat Queen Jessica B Warming Up

Dumbbell Thrusters

The Thruster is a common CrossFit exercise that requires you to squat below parallel with a load on your shoulders then thrust it overhead in one fluid movement. It’s commonly used as a potent conditioning tool and less commonly used as a strength developer.  Today’s workout has two versions of the Thruster, one with Dumbbells and the other with a Barbell.  While more total weight can be moved with a barbell, mobility limitations can make it very uncomfortable for many people to rack the barbell on their shoulders.  If you have a really hard time keeping your elbows up as you descend and find the movement stressful on your wrists, Dumbbell Thrusters are probably going to be your best bet.  Dumbbells also require more shoulder stability and are excellent at developing muscle symmetry. 
A common issue with dumbbell thrusters is that as you fatigue your weaker side may begin to collapse inwards at the rack position or fail to lock out overhead. Often the dumbbell will begin to drop toward your chest during the ascent and then barely make it to lock out.  This is a clear indication that you’ve got underdeveloped external rotators in your shoulder.  To get through the workout, you’ll have to either slow down significantly or reduce the weight of your dumbbells.  Trying to gut through a collapsing rack support is ill advised as it could put excessive stress on the soft tissue in and around your shoulder. Below are a few different things you can do pre/post workout to help develop this weak link:

We recommend you do them 2-3 times per week for 3 sets of 8-20 reps. 
Joe Defranos Shoulder Health Circuit

_________________________
Squat Therapy: 4 Drills That Will Improve Your Squats Breaking Muscle
Bodybuilders Through The Ages Smithsonian
Pursuing Excellence and Creating Value by Greg Glassman CrossFit

Matt K Front Squattin

Partner Stretch & Thai Massage

Let’s face it: after a workout it’s so much better when someone helps you stretch.  In a Partner Stretch workshop, you and your partner will learn Thai Massage techniques to increase range of motion, mobility & flexibility, decrease soreness, and to just plain ‘ol feel good.  

In these unique Partner Stretch & Thai Massage sessions, you and your partner will experience both giving and receiving bodywork.  You’ll feel relaxed and more connected to each other, get a full body stretch, and have tons of fun.  Plus, now you’ll always have a partner who knows how to give you a fabulous massage!

Date: Saturday, Febrary 23rd
Time: 2:30-4:00pm
Price: $75 per Couple
Space: Limited to 12 couples

More info here

Olympic Lifting: The Power and the Glory

Guest post by CFSBKer Samir Chopra

Olympic weightlifting might just be the sexiest sport there is, a near-perfect blend of strength, agility, complexity and grace that if done right, brings the lifter face to face with an acute combination of the strong and the beautiful.  When an Olympic lift comes off, body and mind come together.

An Olympic lift–the clean and jerk, and the snatch–is not a simple lift in the original sense of ‘simple’. It is not one thing. It is complex–and complex things, as Aristotle told us, require analysis into their constituents; it has many parts and all its individual components need to be drilled extensively. The barbell and PVC drills that precede an Olympic lifting session then, are tedious but essential. They are tiring. (Many is the time when my shoulders have ached from just the pre-lifting drills.) In the case of the snatch: the high scarecrow pull, the muscle snatch, the drop under; and then incredibly enough, you combine them into, hopefully, one indivisible movement, and realize how they come together. At lighter weights the drill works; all is well in God’s world. Then, despair, for at heavier weights the lift starts to break down. Here is where grace under pressure is required, a struggle to fight, to remember the drill, to maintain fidelity to form.

Coaching tips for Olympic lifts can thus attain shadings of both the poetic and the everyday. Consider the question of how you should have your knees and hips bent for the ‘jumping position’ as you move into the ‘hip-opening’ position. Well, how would you flex them if you wanted to reach up and touch the ceiling? Think of that position, that flex, that partial squat, poised to head upwards, which every kid, every human perhaps, knows instinctively.  That’s how you want to be when you are in the hang position. Or you will hear Olympic lifting described as ‘jumping with barbells.’ Think about it:  ‘jumping with barbells.’ Would you ever have imagined weightlifting described in those terms? Once you connect that dynamic motion with moving weight, which ordinarily conjured up visions of slow grinding movements, you begin to glimpse the heart and soul of Olympic lifting.

To do well in Olympic lifting is to overcome your sense of disbelief at the sheer unlikeliness of it all: How is that motion possible? Is it really possible to throw that barbell over your head? Of the two Olympic lifts, the snatch is especially improbable: How does the barbell unfurl like that over your head even as you seem to jump up and then down under it? But it can happen; if you pay attention and don’t let frustration get the better of you. And that is where paying attention to the component movements is crucial–they are what make the lift possible–they are what enable the overcoming of the sheer physical improbability of it all.

But the true beauty of the Olympic lift is to realize that this is a strength movement that requires you to have the grace and balance of a ballet dancer, the explosive muscle recruitment and deployment of a sprinter and the strength of a…weightlifter. Because you must concentrate on the lift and its components, you can teach yourself the vital skill of zoning in on a task at hand, an act of concentration and living in the moment that if cultivated, transfers well to life off the lifting platform. And because many attempts at lifts will not come off you will learn patience.

So in learning an Olympic lift you do more than train your body, you train your mind too. And how useful is that?

_______________________
Headlock Talk 101 with Tony Blaur CrossFit
200kg Overhead Squat Cathletics
Histories Past
“When You’re Feeling Low, Just Remember I’ll Be Dead In About 15 Or 20 Years” by Donald Trump

Fitness: 3×3
More heavy triples this week. Add 5-10 lbs to last week.

Performance: 9×2 Dynamic Effort 50% (plus bands) x 2 reps every 30 seconds for 4 minutes
Take 2-3 quick warm up sets to get to work weight (45%) then add bands. Focus on moving the bar fast, and being aggressive at the hips and quads with a tight finish position, no soft knees or hips. Dead start, no touch and go.

1RM Chart
250-325 Red Band
325-400 Blue Band
400+ Green Band

Post loads to comments.
DL e4/6
____________________

4-5 Rounds NFT of:
5ea 1 Arm OH Lunge (heavy)
10 Ring Row, as difficult as possible
12 Side Plank-Ups, hold at top for a 2 count

*For the lunges work contra-laterally. i.e., DB in right hand + left leg forward lunge. The “working” leg in the lunge should be opposite the dumbbell. Sub front rack or hanging for mobility issues.

2012 Reebok CrossFit Games: Pendleton 1 & 2

Habit Formation Check In

Over the last month many of you guys have been working on developing better habits to promote more healthful behaviors. What is one thing that’s been “working” for you throughout the challenge? How did it evolve? Did it replace another behavior? Do you plan on continuing it post-challenge?

Post experiences to comments.
________________________
Using the Sun to Make Music Vice

Snatch Deadlift + Below the knee High Pull + Below the Knee Power Snatch

Post loads to comments.
Snatch e4/6
_____________________

2:00 Max reps:
Wall Ball Shots 20lb-10’/14lb-9′
Rest 2:00

2:00 Max Reps
Calories Rowed

Post 3 scores to comments.

Saturday Afternoon at CFSBK: Rope Climbing Clinic, 2K Row with digital display, Gymnastics Class

Functionality and Wall Ball by Greg Glassman

New Equipment

2 New low Wall Ball Targets for the R3 stations
A Pair of 90lb Dumbbells
A Pair of 100lb Dumbbells
3 New Erg Monitors

CFSBK Training Videos

Check out some of these training videos from CFSBK!

Jeremy Goes For A Heavy Single On The Bench Press  David Osorio
Christian Reiss Goes for a 1RM Deadlift David Osorio
Kettlebell, Pull-Up WOD Demo with Josh and McDowell David Osorio
CFSBK Collected Training: V1 David Osorio
Matt Ufford: Fight Gone Bad 2010 Ari Bassin-Hill
David Slow Motion Snatch Malcolm Spittler
David 2 Methods Kipping Muscle Ups Malcolm Spittler
Brian D Clean and Jerks 280lbs
_______________________
The importance of Olympic Weightlifting for the “Sport of Fitness” Part 1 Part 2 The Outlaw Way
Low Bar vs. High Bar Back Squat for the purposes of CrossFit Outlaw North
The Power To Change Lives CrossFit

Fitness: 3×5 Across
Add 2-5lbs from last week’s exposure.

Performance: 87.5%x1, 92.5%x1, 97.5%x1
If you’re not feeling 100% today then work a few lighter singles.
Get two spotters if you’re not totally confident in your attempt. One coach and your rack partner.

Post loads to comments.
BSQ e4/6
__________________

4 Rounds, Each for time of:
40 Double Unders
Row 400m

– Rest about 1:1. There is a 20 Minute cap on the entire workout.
– The Doubles or chosen sub should take no more than 1 minute and the row should take no more than 2 minutes, scale accordingly.

Post rounds to comments.

mmmm… Partner Stretch

• Good Luck to Michael R who will be running the Marathon in Florida this Sunday!
• Tonight is Mel’s Rest Day Dinner, have fun all attending! 

Partner Stretch & Thai Massage

Let’s face it: after a workout it’s so much better when someone helps you stretch.  In a Partner Stretch workshop, you and your partner will learn Thai Massage techniques to increase range of motion, mobility & flexibility, decrease soreness, and to just plain ‘ol feel good.  

In these unique Partner Stretch & Thai Massage sessions, you and your partner will experience both giving and receiving bodywork.  You’ll feel relaxed and more connected to each other, get a full body stretch, and have tons of fun.  Plus, now you’ll always have a partner who knows how to give you a fabulous massage!

Date: Saturday, March 23rd
Time: 2:30-4:00pm
Price: $75 per Couple
Space: Limited to 12 couples
Register Here

About Elyse & Sparkes Wellness

Elyse developed Sparkes Wellness to help ignite health in as many people as possible.  She does at home personal training, yoga, and Thai massage in Brooklyn, NY.  Elyse has taught Partner Stretch & Thai Massage workshops at lululemon athletica, international dance events, and New York yoga studios.  She has an ACE certification in personal training, an OM Yoga 200hr RYT, and many certifications in Thai massage.  Elyse is currently continuing her anatomy studies at The Breathing Project with Leslie Kaminoff and Amy Matthews.

Thai Massage certifications include:

• Studied with Thai massage master Pichest Boonthumme, Chiang Mai, Thailand. 2012
  

• Osteo-Thai workshop (fusing Osteopathy with Thai massage) with David Lutt. Chiang Mai, Thailand. 2012

• Chi Nei Tsang (Chinese abdominal massage) with Doris Kolling at the Sunshine School. Chiang Mai, Thailand. 2012

• Advanced Certification in Thai Massage from the Thai Massage Sacred Bodywork Center in NYC, with Ananda Apfelbaum (author of Thai Massage Sacred Bodywork). 2009

Meet Molly Metz

1,434 Unbroken Double Unders in 10 minutes
153 Double Unders in one minute
100 Unbroken Triple Unders
Molly talks jump rope technique and progressions
_____________________
Amazing 13-Year-Old Boxing & MMA Prodigy
How Long Does It Take You To Warm-Up? 0-600lb Squat in :30