Fitness: Perform 4-5 Warm-Up sets then a reasonably heavy 3×5 across

Performance: Perform 6-7 total sets to find a heavy single. Afterwards drop back to 80% and do 1 set of 4-10 reps. Prioritize upper back integrity.

Post loads to comments.
conjugate squat e2/6
___________________

Perform 5 Rounds for max reps of:
1:00 Max Calories Rowed
1:00 Max Wall Ball Shots
1:00 Rest

Post total reps and Rx to comments.

Dogs Are An Important Component of Fitness!

• Registration for FIGHT GONE BAD 2012 will be open through 9/11. Sign up today!!
• We currently have 55+ orders in for Kelly’s book. Remember to email David(at)CrossFitSouthBrooklyn.com with “Leopard” as the subject line if you’d like to be included in the wholesale/presale promotion.

General Informed Freestyling

A common theme from Mobility WOD is the idea of “informed freestyling”.  Basically, when you’re mobilizing, instead of remaining static and settling into a singular position, you’re actively moving around trying to loosen up the tissue and hunting for other restricted areas.  I’m a huge fan of total body informed freestyling in response to or as preventative maintenance for general stiffness.  One way to approach this is extensive DROMs, but my bias is towards ground based movement. Ideally this is accompanied by a foam roller, straps and a lacrosse ball.  More often than not, a mobility rx is reactive and targeted towards tissue you know is tight and preventing you from getting into positions you want to achieve.  There’s absolutely nothing wrong with that and probably the way you should spend most of your time stretching out. The problem however, is that sometimes it’s at the expense of a more generalized approach to soft tissue health. 
Lets start with the mindset that general stiffness is not normal and that you can do something about it.  To make an analogy, if you walked around hungry all day, a light would go off in your head to do something about it.  We don’t often listen to our bodies in the same way when our joints feel creaky and muscles feel stiff.  This should be a huge red flag that you need to spend a little more time doing generalized restorative movement.  Here are some quick benefits of a short total body movement session:

• Increased blood flow = Increased nutrient transport and hydration to all your tissues
• Excess metabolites are pushed into the lymph (think of it like “cleaning” an area of excess junk)
• Synovial fluid is pumped into your joint capsules, lubricating them
• With dedicated a breathing strategy and a modest pace, you can increase parasympathetic nervous system activity and decrease anxiety

Okay so how do we do it? Well there’s no one right way to do this and how you’re feeling that day should dictate your session but here are some general guidelines.

1. Set aside some time and space to move.  10-15 minutes should be enough to feel a lot better, I often put on a record and go at least until one side finishes. My preference is before bed since you can attack a whole day’s worth of stiffness and it’s a great way to unwind mentally. In terms of space, I love love LOVE my square36 mat.  Yoga mats provide insufficient area to move around on and I constantly have to reposition myself or the mat. (use the discount code cfbrooklyn36 to get $10 off a S36 mat!).

2. Start low and work high (or vise versa).  Start by doing some D-Dog calve marches, manually rolling your feet around, stretching out your toes, maybe using a LAX ball on your feet. Gradually work upstream spending more time in areas that feel tight.  Use stretches you remember from Group or Active Recovery class, make stuff up, work basic splits, twists, bends and be creative. You’ll undoubtedly find positions that feel great and areas that are tight.  Keep your breathing consistent and deep.

Here are some videos from our buddies at Body Tribe that might give you some more ideas:
Quick Mobility Play
Tav’s Brutal Recess
Staying Loose

3. Pepper in some Foam Rolling, LAX work or band stretches.  You might even start here and then get into the informed freestyling.  If you’re not sure what to do, take an Active Recovery class!

4. End with some deep breathing laying flat on your back, drink some water then go to bed!

Related Videos:
Gil Hedley: Fascia and stretching: The Fuzz Speech
Always Be Mobilizing
Informed Freestyling Always

Fitness: Perform 3-4 Warm-Up Sets then a 1×5 Work Set 5-10lbs heavier than last week

Performance: Perform 2-3 Warm-up Sets then 1 Speed Deadlift performed every :30 for 8 intervals.

Band tension at the top of your pull should be about 20% of your true 1RM. Use the guide below to select

Band Tension Guide:
350-400+lbs: Thin Green
300-350lb: Blue Band
250-300: White
200-250: Red
Less 200: No Tension

Please Re-Read the Dynamic Effort Deadlift article if you think you want to do the Performance programming this cycle. Remember, unless you’ve got 9+ months of accumulated deadlift training, you’re better off doing the heavy 5’s in Fitness.

Post loads to comments.
DL e2/6 compare to 8.27.12
____________________

4 Rounds NFT of:
6 Barbell Romanian Deadlifts
Accumulate :25 in an L-Sit

Performance folks can load the RDL around 60% of your true 1RM, fitness folks can load it around 60% of today’s work sets.  Use a double overhand grip.

Fight Gone Bad 2011

Announcing Fight Gone Bad 2012!

Since 2008, CrossFit South Brooklyn has conducted a yearly fundraiser in the form of a workout called “Fight Gone Bad”.  In the past we’ve raised funds to serve such charities as Wounded Warrior Project and LiveStrong. This year, we wanted to keep our support local and will be raising funds for the Brooklyn Community Foundation.  BCF is an organization dedicated to improving the lives of people in Brooklyn by strengthening communities through local giving, grantmaking and community service.

When?
Saturday, October 20th, beginning at 9am.

What is Fight Gone Bad?
Three rounds of:
Wall-ball, 20/14lb, 10ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

WOD Demo

How do I sign up?
Just click on the link below to register!  Once we’ve got folks registered, we’ll then assign 5-person teams and send you info on how to start your fundraising efforts!

Sign me up for Fight Gone Bad 2012!

Registration deadline: 9/11

Feel free to post any questions to comments.

__________________
Keeping your Gym Environment Strong Cathletics

Happy Birthday, Coach Margie!!

A Very Red Malcolm Does a Beach Headstand to Press Out

Attention Mobility Fans:

As many of you know, Kelly Starrett, creator of the infintely useful MobilityWOD is coming out with a book.  This mamoth hardcover book will be 400+ pages, contain 3,500+ photographs and no doubt be Kelly’s magnum opus.  The gym will be buying a few copies and wants to know if you want in too. At retail, the book will cost $59.95 but pre-order sales will be $29.98 for orders of 10 or more.  If you’d like to get in on the pre-sale discount, please email David(AT)CrossFitSouthBrooklyn.com with “Leopard” as the subject line.

“Becoming a Supple Leopard”
The Ultimate Guide To Resolving Pain, Preventing Injury, and Optimizing Athletic Performance
By Kelly Starrett with Glen Cordoza
Website

Current Pre-Orders In:
1. Jason F
2. David McG
3. Tom S
4. Nino D
5. Laura M
6. Noah B
7. Alex H
8. Inka H
9. Gabriel B
10. Erica/Greg N
11. Joy M
12. Rickke M
13. Carlos and Christine G
14. Richard G
15. CFSBK!

If you’re not on this list, you need to email me ASAP to jump on the pain train to mobility town.  I’ll be ordering the books late this week and then will hit everyone up at the gym for the $$.

____________________
Stopping The Spread Of Misinflammation Starting Strength
What is Labor Day?  Wikipedia
Prevent an Avocado or Guacamole from Turning Brown with an Onion Lifehacker

Fitness

5 Rounds not for time of:
10 Reps, Bench Press
12 Ring Rows or 5-10 Strict Pull-Ups
______________

Performance

Strength Cycle Takes To The Wall

Remember we are Closed Tomorrow for Labor Day. Classes are on as normal today, including Open Gym this evening.

CFSBK Book Club Details

__________________
What are your Labor Day Plans?

Fitness: 4 ascending Warm-Up Sets then your first 3×5 LBBSQ exposure. Bar speed should remain quick as you’ll be adding to this start weight for the next 5 weeks.

Performance: 4-5 ascending Warm-Ups sets then some heavy 3×5 Work Sets across. Leave a little room to add weight next week as you’ll be seeing one more exposure of 3×5 before we move to triples.

Post loads to comments.
LBBSQ e1/6
_________________

With a partner, perform about 4 Rounds or 20 minutes of:

Fitness:
3 Wall Walks with a :10 Hold at the top (alternate people)
8e Weighted Reverse Lunges
1:00-2:00 Plank or weighted plank

Performance:
3 Headstands on AbMat. Hold the top for :05-:10
8e Weighted Reverse Lunges
2:00 Plank or weighted plank on your forearms

Headstand Video 1
Headstand Video 2

Every year for Labor Day weekend I come down to Virginia Beach and visit Christy, my best friend from college.  She is actually the one that got me started in CrossFit.  I got to go to her gym today and do a WOD that was appropriately titled the Birthday Sh*tstorm (they do one wod a month for the people who have a birthday in it) and it was a doozy.  I just wanted to share my experience at CrossFit Unrivaled. Everyone was awesome, the wod was crazy and Britney our coach was great!  Highly recommended if anyone traverses to the Virginia Beach area.  Hope everyone has a great Labor Day weekend! – Shaye L

Attention Mobility Fans:

As many of you know, Kelly Starrett, creator of the infintely useful MobilityWOD is coming out with a book.  This mamoth hardcover book will be 400+ pages, contain 3,500+ photographs and no doubt be Kelly’s magnum opus.  The gym will be buying a few copies and wants to know if you want in too. At retail, the book will cost $59.95 but pre-order sales will be $29.98 for orders of 10 or more.  If you’d like to get in on the pre-sale discount, please email David(AT)CrossFitSouthBrooklyn.com with “Leopard” as the subject line.

“Becoming a Supple Leopard”
The Ultimate Guide To Resolving Pain, Preventing Injury, and Optimizing Athletic Performance
By Kelly Starrett with Glen Cordoza
Website

Dance, Whitney… DANCE!

Bob Ross Remixed PBS
Mister Rogers Remixed PBS
Julia Childs Remixed PBS

7pm Group Men’s Relay Race Team

Were you reading the comments this week regarding how the internet sucks us in? Check out Samir C‘s previous blog post on The Distraction of Distraction

Holiday Weekend Schedule

Saturday: Normal Group Classes
Sunday: Normal Group Classes
Monday: Closed
Tuesday: Normal Group Classes (Monday’s Deadlifts will be programmed)

Dynamic Effort Deadlifts This Cycle

By: David Osorio

This cycle will be the first time we’ve seen Dynamic Effort Method Deadlifts with Accommodating Resistance programmed for Group Classes.  Lets explore what these methods are and who they’re appropriate for.

Dynamic Effort Method
As the name implies, Dynamic Effort (DE) work focuses on developing speed and explosiveness. This is accomplished by using a sub maximal weight lifted at maximal speeds.  Your muscles ability to produce force is dictated by a number of variables including overall size, angles of insertion on the bone, muscle shape, muscle fiber type and finally neuromuscular control.  The DE Method aims to help optimize that last variable by training your body to fire a large number of motor units quickly and efficiently.  You see, your muscles arent simply hunks of meat that are either “on or off”.  This is intuitive when you think about it a little.. consider holding a child’s hand versus holding a heavy dumbbell.  Your body senses that you need to work harder in the second scenario and will engage more motor units to accomplish the task at hand (pun intended).  Motor units are subdivisions of muscles that are recruited depending on what you’re trying to accomplish. Fewer motor units are used for light and fine motor patterns like writing and putting on clothes while more motor units are requited for heavy and fast patterns like lifting weights and jumping. When you’re first learning a new skill, that awkward, uncoordinated feeling you experience is your body not knowing how to best produce a firing pattern that will express effective, efficient movement.  The more you practice a skill, the better your bodies internal “software” gets at using the “hardware” resulting in better movement.  Lifting weights is no different, when you go to attempt a 1 Rep Max Deadlift, part of the equation regarding whether you’ll hit it or miss the lift is how good you are at firing up lots motor units.  By training a particular % continuum of your 1RM at high speed, you develop an explosive capacity to generate lots of force quickly.

Accommodating Resistance
We’ll also be playing with some Accommodating Resistance (AR) this cycle by way of bands and chains. The point of AR is to modify the amount of resistance you experience throughout the range of motion.  In any exercise, you’ll notice that there are “easier” and “harder” parts during the rep.  For example in Deadlifts, people often miss lifts at the bottom or around the knee, rarely after they get the bar onto the thigh. Similarly, the first 1/4 of a Back Squat is a hell of a lot easier than everything that happens at parallel and below (this helps explain the popularity in commercial gyms of partial squats).  The reason for this is that at certain points during the bar’s path you find yourself in more mechanically advantageous positions based on joint angles, muscle positions and where the resistance (barbell/body weight etc) is relative to the primarily muscles trying to move it.  Bands and chains can make those “easier” areas harder by changing how that resistance is expressed throughout the movement.  Watch this video of Bands and Chains used in Deadlifts and notice how at the top of the lift, when it’s usually the easiest, either the band is stretched out the most pulling the bar down or more chains are hanging from the bar increasing the amount of weight being lifted. The result of this kind of training is more well rounded strength and an increased ability to accelerate the lift through the range of motion.

Appropriateness
DE and AR are advanced training techniques used with seasoned Group Class lifters.  Think of the continuum of development like this:

• Phase 1: Basic technical practice at submaximal weights and speeds (2-4+ Months)*

• Phase 2: Strength and connective tissue development with medium and heavy weights (4-9+ Months)*

• Phase 3: Fancy shit used to overcome plateaus and individual weaknesses (9+ months of consistent training)*

*Generalized guidlines

If you haven’t spent extensive time with a particular lift and exhausted a linear progression, Dynamic Effort and Accommodating Resistance won’t give you the most return on your time. You’re better off getting as strong as you can at the base lift before using advanced methods.  You want to milk your body for all the strength potential you can get before digging into the bag of tricks to squeeze out your remaining capacity.  It’s inherently human to want to try advanced techniques in order to accelerate your development, but as anyone proficient in their craft knows, without a solid foundation, you won’t come close to what you’re capable of.  If your deadlift numbers are still gradually moving up, keep doing what’s clearly working and ride that train as long as you can. If you’ve been stalled out in your Deadlift for sometime, despite regular lifting and many, many attempts at lifting 1RMs, consider trying DE and AR methods.  When in doubt, ask a coach and as always, we’ll be doing our job and telling folks which to do if we feel you’re better off doing one or the other.

Happy Lifting!

Related Videos:
Dynamic Effort Day at Westside
Jay Fry Speed Deadlifts at Westside

_________________
Park Slope’s Juventino Disclosed
Squat Quick Test Is It Your Ankle Or Your Hips? MobilityWOD
Nutrition For Injury Recovery Precision Nutrition

3 Rounds of:
In 5 Minutes
Row 500m
AMRAP Hang Clean and Shoulder To Overhead

Rest about 4-5 mintues between each round

Work Weight Options:
155/105
135/95
115/75
95/65
75/53
65/45

Post total reps completed and Rx to comments.

Assistance Work
Dumbbell Press
1×10 Warm-Up
1×20 Work

Malcolm S on his Hands

Gym Equipment Etiquette Reminders

While not 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 16″+ 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.

*This does not apply to the smaller 12″ wooden boxes we usually keep by the jump stretch bands. Those most certainly get wedged together and are a total pain in the ass to seperate. NEVER stack the small wooden boxes!

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 and leaves more stuff on the ground for people to potentially step on.

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.

Bikes: We have a pretty lax policy on people leaving their bikes up by the front during class.  That being said there are two things to consider. First off, you should lock your wheel to the frame of your bike to discourage would-be theives. In the 2+ years we’ve been on Degraw street there has only been one attempted bike theft incident.. but you’re better off safe than sorry.  Secondly, please do not put your bike in front of the sign in desk, garbage can or fridge.  Stacking your bike in front of any of these makes it hard for other members to use the front area at all.

Being mindful of your foot print:  During peak hours the gym can be quite crowded.  If you’re stretching out on the mat or working on something, please be mindful of your surroundings and do your best to be as efficient with your personal foot print as possible.  This is especially true for jumping rope which can make it very difficult for people to get around you. If you’re going to skip rope, make sure you’re not in a high traffic area. If you want to use a rack or set up a barbell somewhere, make sure to ask a coach first if theres room and where you can go.

Finally, if you’re not sure about something, don’t hesitate to ask a coach.  A CrossFit gym is probably very different than the commercial gym you spent the last X years in.

Related Reading:
Degraw Street Etiquette 101 David Osorio
Gym Etiquette Noah Abbott
Bad CrossFit Gym Etiquette Satire Video

___________________
CrossFit Sonora Gym Tour
Vegetarians Are Great… 70’s Big
The Secret Advice From a Vegan CrossFitter

Fitness: Perform 4 ascending warm-up sets then 3×5 across work sets on the Box Squat

Performance: Take 6-7 total sets to work up to a heavy single on the Box Squat. Afterwards perform one set at 80% for 5-10 Reps.  Avoid failing, but use two spotters for your heaviest set just in case.

Conjugate Squat e1/6
compare to 6.27.12
___________________

As Many Rounds As Possible In 10 Minutes Of:
Run 400m
16 Wall Ball Shots 20lb-10′ / 14lb-9′

Post rounds and Rx to comments.

Jay Reingold at Mt. Hood starting point for the 2012 Hood to Coast 200 mile relay in Oregon, aka “the mother of all relays.”. Friday – Saturday August 24-25. Finished in 27:47:16, 206th out of 1070 team. (One of Jay’s teammates got injured and he had to work double duty, running approximately 26 miles!)

RAGNAR ADIRONDACKS!

If you’re interested please get in touch with Asta Fivgas at astafivgas(at)gmail.com ASAP!

Jim Ryan Wants Your Kids To Golf!

We are hosting 4 clinics at the Brooklyn Golf Center in Marine Park and one golf outing at the 9 hole Riis Park Golf Course. The clinic dates are: Saturday September 8th, 15th, 22nd & 29th from 4-5:30pm And the golf outing at Riis Park Golf Course will be on October 13th from 3:30-5:30pm.

More details:
Registration is only $125 per golfer, which covers the 4 clinics and the golf outing.

Golf balls and clubs are available for you to use but if you have your own clubs please bring them.

SFX will provide a golf shirt and hat for the young golfers.

You are responsible for your own child’s transportation.

Discounted buckets of balls will be available after each clinic.

Space is limited so spots will be reserved on a first come, first serve basis.

Register at www.sfxyouthsports.com click on register for any of our programs and you will be redirected to our registration website.

SFX Junior Golf is not intended to be a substitute for golf lessons, the program is intended to be an introduction to golf fundamentals and to promote an interest in the sport.

Please contact Jim Ryan at jimmyr72(AT)gmail.com if you have any questions.

See you on the links!

Jim Ryan
Director Of Golf
SFX Youth Sports
____________________
Rowing Lovers/Haters/Knowers Of, Coach Nick says this race was unbelievable: South Africa Wins First Ever Rowing Olympic Gold NBC Olympics
My Paleo Media Diet Lifehacker

Crystal Conquers The Wall

• Happy Birthday Sarah LR and Daniel O!

• Scheduling Note: CFSBK will be Closed on Labor Day

MAS CFSBK POR FAVOR

Want to see more shots from the gym? Check out our Flickr feed for great shots from the last week of training. We’re also on the Facebook machine, so friend us there and lurk our page! Finally, do you like CFSBK and writing reviews? Why not bring two of your hobbies together on our Yelp page!

Rebuilding Your Feet

Mobility WOD recently had two great posts about the integrity and maintenance of your feet.  Your feet after all are you connection to the earth and the foundation of all (most) movement. Check out part 1 and part 2 to see if you can’t develop some foot-friendly strategies as well as learn some Self Myofacial Release techniques you can do to thank your feet for carrying you around all day.   If you really want to go down the rabbit hole, check out any of these other foot-related posts by Kelly:

“Why Put Your Kids At A Movement Disadvantage?”
“Stop Walking Like A Duck, You Arent”
“Long Ruck Feet, Or Ultra Marathon Feet”
“Haiku Winner, Travel Ideas and Your Feet”
“The Standing Athlete”
“Athletes Don’t Wear Flip Flops”
“Pinchy Ankles and Weak Feet”
“Bro, Your Navicular Bone Dropped”
“Foot Position Test, Breaking Diane”
__________________
Do you actively do anything to protect or develop the integrity of your feet?  Do you ever experience foot pain? Why?  What is your thought process when purchasing a shoe?

Peformance: Work up to a 3RM

Fitness: Work up to a heavy set of 5. You’ll be adding 5-10lbs each exposure for the next 5 week so leave some room to grow.
________________

As many reps as possible in 5 Minutes of:
Burpees!

Post results to comments.
DL e1/6

Brian S and the Wine Wasters

Happy Birthday, Greg N!

Strength Training Template For The Next 6 Weeks

Mondays: Deadlift 5s and Dynamic Effort Deadlifts
Fitness will do a Starting Strength style heavy set while Performance will work Dynamic Effort Squats with Accommodating Resistance. These will be performed every :30 for the 8 reps. We will also program in additional Hamstring work as assistance work on Mondays.

• Fitness: 3-4 Warm-up sets and then 1 work set of a heavy 5 on DL. Linear progression for 6 weeks
• Performance: 3 RM, 45%1×8, 50%1×8, 55%1×8, 60%1×8, 1RM

Tuesdays: Rest Days

Wednesdays: Conjugate Squats
Each week we will rotate to a different squat variant. Performance will add a little volume by doing a drop set at 80% after finding their heavy single for the day.

• Fitness: Work up to a medium heavy 3×5
• Performance: Work Up to a heavy single, then 80% x4-8 Reps

Thursdays:
Mix Modal Conditioning/Assistance Work
Emphasis on Dumbbell Pressing Pre-WOD. Hypertrophy Bias

Fridays: Rest Day

Saturdays: Low Bar Back Squats

• Fitness 3×5 Linear Progression for 6 weeks
• Performance Work Sets Across. 3×5, 3×5, 3×3, 3×3, 5×2, 5×1 Try to Add Weight Each Week. You’ll do the same weight for all the work sets listed above.

Sundays:
Mix Modal Conditioning/Assistance Work

______________________
Snatch and clean and jerk throwdown from the CrossFit Tour Big Sky Event. Rich Froning’s 290kg total would qualify him for the 2013 USAW National Championships in the 94kg weight class had these lifts been at a sanctioned event – video (285lb Snatch, 355lb C+J)

Svend Karlsen – Viking Power Documentary ATG