Work Up To a Heavy Triple

No Failing/Bailing today.

Post loads to comments.
(e1/4)

3 Rounds For Time of:
50 Double Unders
10 Deadlifts, 225/155

Post time and Rx to comments.

Rob N Gets Deep

CFSBK just purchased a projector and screen for Movie Nights, CrossFit Games viewing and everything in between!

Gym Equipment Etiquette Reminders (Barbell & Bumper Edition)

While not at all comprehensive, these pointers can help your rack up credibility points at the gym, especially with the coaches!

Don’t Mix Hi Temp Technique Plates and Heavy Bumps!: The High Temp Technique Plates (those 5lbs hard plastic bumpers) should only be used alone on bars or with 10 or 15lb bumpers.  Mixed with anything above a 25lb bumper they stand a high chance of cracking when bailed.  We’ve sent many to an early grave for exactly this reason.  Again, when the weight is light, you don’t need to bail and you should always try to have the heaviest bumpers as possible on your bar, not a bunch of 5’s, 10’s, 15’s and change.

An Empty Bar is a Delicate Thing: Even our crappiest barbell can handle being dropped from overhead with huge sums of weight flanking it’s sleeves.  The key here, is that the bumpers are what absorb most of the impact when dropped.  An empty barbell on the other hand is more likely to warp or damage its rotation mechanisms when dropped.  There is never an excuse to drop an empty barbell and doing so will always result in a 20 Burpee Penance!

Wait! Is this a 5, 10 or a 15lb plate? The workout has just ended, the room is still spinning a little and you’ve got to get your weights away before the next group of athletes gets their turn.  When approaching the bumper stack, take that ever precious moment to look at your smaller bumpers and make sure they’re being stacked in the correct column.  A haphazard clean up can cause an incorrect or uneven bar weight for someone in the next class.

Restacking 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

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!

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Bad CrossFit Etiquette YouTube
We Don’t Do Easy, We Don’t Do Lazy CrossFit
How Much ROM Do You Need, Realy? MobilityWOD

Coaches Josh and David Experiment with Assistance Work

Congratulations and Farewell to Marion C who recently got a job with the Obama for America video production team and will be moving to Chicago through the election.

Farewell also to Patrick C who is moving to Califorina!

CSA with Sol Flower Farm and Herondale Farm: The Deadline Approaches!

Sol Flower Farm need 25 shares by May 1 in order keep CFSBK as a drop site. Remember, you can split a share if you’re worried about having to feed yourself all those delicious vegetables. Go here to find a veggie partner on our CSA forum.

Psssst!!! Are you worried about financing your meat AND vegetable share? Well, let’s put it in perspective:

Herondale’s next cycle runs from June-November, as well as Sol Flower Farm. That’s about 25 weeks of basic food needs taken care of.

Now, let’s say you and your honey/buddy/roomy eat about 4lbs of meat per week from your monthly Herondale Farm share. You also go through a box of veggies a week from Sol Flower Farm. The combined cost is breaks down to a mere $63/week. That’s hella cheap. Could you really replicate that quality and quantity by buying your food ad hoc?

And remember, you have the option to pay monthly for both shares, so you don’t have to put down a boatload of cash up front. You’re gonna spend money on food each month anyway – why not spend less?

• Herondale: $200 down and $125/month, 15 lbs/month

• SolFlower $150 down and $100/month, 4 boxes of veg/month

Check out our Join Our CSA page over there on the left to get all the details. Feel free to email margie (at) crossfitsouthbrooklyn dot com for more questions.

Book Club Meet Up

This Sunday the CFSBK Book Club will be meeting this Sunday at 5pm at Brooklyn Social in Carroll Gardens. Below are some questions about the book to consider. There is also a NYT book review of “The Sense of an Ending at the Bottom”

• What does the title mean?

• The phrase “Eros and Thanatos,” or sex and death, comes up repeatedly in the novel. What did you take it to mean?

• Discuss the many definitions/meanings of “history” in the novel. For one, Adrian says, “we need to know the history of the historian in order to understand the version that is being put in front of us” (p.13). How does this apply to Tony’s narration. Barnes offers other theories: Adrian also says, “History is that certainty produced at the point where the imperfections of memory meet the inadequacies of documentation” (p. 18), and Tony says, “History isn’t the lies of the victors . . .It’s more the memories of the survivors, most of whom are neither victorious nor defeated” (p. 61). Which of these competing notions do you think is most accurate?

• Did Tony really love Veronica?

• When Mrs. Ford told Tony, “Don’t let Veronica get away with too much” (p. 31), what did she mean? Why was this one sentence so important?

• What is the metaphor of the Severn Bore? Why does Tony’s recollection of Veronica’s presence change?

• Why did Tony warn Adrian that Veronica “had suffered damage a long way back?” (p. 46). What made him suspect such a thing? Do you think he truly believed it?

• What role does the character Margaret play in Tony’s story?

• Why is Tony so determined to get the diary from Veronica?

• How does the revelation in the final pages change your understanding of Veronica’s actions?

• What do the closing lines of the novel mean? [“There is accumulation. There is responsibility. And beyond these, there is unrest. There is great unrest” (p. 163).]

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“A Sense Of An Ending” NYT Book Review
CrossFit Striking Foundations
Up All Night: Just How Bad Are All-Nighters? Greatist
Are You a Badass? WMFU

Work Up To A Heavy Triple

No Misses, No Slop, lots of bar speed.

Post loads to comments.
(e1/4)
Compare to 11/21/11

As Many Rounds as Possible In 7 Minutes Of:
7 Ring Push-Ups
14 Box Jumps

Post time and Rx to comments.

Bethany and Rocket Go For a Row

The CFSBK Book Club meets this Sunday! More Details here

Shaye’s Famous Paleo Brownie Recipe

If you went to the second potluck this year you no doubt tasted Shaye’s amazing Paleo Brownies. After countless petitions, much clamoring and a potential kidnapping that never happened, Shaye has finally revealed her brownie recipe! 

What Was The Last Thing You Cooked?
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Ring Push-Up Demo Gymnastics WOD

12×2 @50% of 1RM

Notes:
– These will feel very light. The point of speed squats is to develop speed strength, not maximal effort strength.
-Rest about 30 seconds between sets.
-Set box just below parallel. Use a stance about 1 step wider than normal. Pause for a 1 count on the box. Maintain tension on the box.

Post loads to comments.

“Helen”

3 Rounds For Time of:
400m Run
21 Kettlebell Swings 53/35
12 Pull-Ups

Post time and Rx to comments.
compare to 8.22.11

JMD goes for a stroll

Happy Birthday, Julio G!

Check Out Lana Z talking about CrossFit South Brooklyn, The Post, Hyperbole, Community and Broken Feet

Upcoming Programming Template

For the next 4 weeks we’ll be running the following training template for our lifting. As always there will be additional conditioning or assistance work each day.

Mondays: Olympic Lift complexes alternating between Snatch and Clean each week. We’re looking to build better positions and speed on these days. Emphasis on clean movement and no missed lifts.

Wednesdays: Speed Box Squats. These will be light and fast and be based off your most recent 1RMs.

Thursdays: Push Presses. Two weeks of heavy triples, one week of heavy doubles, one week for a heavy single. No Missed Lifts

Saturdays: Front Squats. Two weeks of heavy triples, one week of heavy doubles, one week for a heavy single. No Missed Lifts

Sundays: Longer duration Metcons 15-20min+

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Train Your Butt For Strength And Speed Greatist
Chris Spealer Explains Double Unders
Adrian Demos “No Arms Burpees”

MeLo Takes “Hug A Twinkie” literally
Photoshop by Asta F

New Standardized Warm-Ups

Below are the new Standardized warm-ups we’ll be using this cycle as well as coaching notes on each movement.

Warm-Up 1
3 Rounds or 10 Minutes of:
8 Lunges with Hip Lift
8 High Hang Snatch to Overhead Squat (use a barbell or PVC)
8 Knees to Elbows or Reverse Curl-Ups

notes:
– Here is a video of the Lunge with Hip Lift.  Stay on Tension during this movement, try to perform a solid lunge and then use the hip lift as a hip opener.
– The High Hang Snatch will involve an explosive extension and proper foot work.  After you catch the bar overhead in a quarter squat, stabalize your position before descending into a full overhead squat. Here is 13:00 video of Coach Burgener working with a Rugby player on the High Hang Snatch.
– The Knees to Elbows will be strict.  Try to keep your arms straight and use your lats and hip flexors to perform the movement.  Both strict Knees to Elbows and Reverse Curl ups are demonstrated here.

Warm-Up 2
3 Rounds or 10 Minutes of:
10 Dumbbell Hang Clean Thrusters
5-10 Plyo Push-Ups or Standard Push-Ups
10 Ring Rows with a Supine (palms up) grip. Hold the top for a 1 count

notes:
– Make the Dumbbell Squat Clean Thrusters one fluid motion emphasizing good foot work, a tight body and a mature overhead position. Here is a video of them.
– Only perform the Plyo Push-Ups if you’ve got 10-20 Strict Push-Ups. Otherwise continue to develop your standard push-ups.
– Keep your palms facing up during the ring row.  Hold the top of each rep and really focus on squeezing your shoulder blades together and keeping your shoudlers down and back.

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Annie S does 25 Muscle Ups and 31 Clean and Jerks in 8 Minutes CrossFit
Just Squat! CrossFit

5 Attempts to work up to a heavy set of the following complex:
2 Power Cleans
1 Squat Clean

Keep your lifts crisp, if you slow down or lose postions drop weight.

Post loads to comments.

4 Rounds For Time of:
7 Power Cleans 65% of today’s weight
10 Ring Dips

If you can’t do a Ring Dip, perform a Ring Push-Up, Parallette Push-Up or Standard Push-Up

Post time and Rx to comments.

Marco experiences the Nirvana of “Super Frog”

Thanks to Rahsaan, Fidler and Noah B for participating in yesterday’s History Channel Filming! The show will air this Fall!

A CrossFit Poem

“Muscles and Bones”

There are reputedly 640 muscles in the body.

How many will we work on

            and find today?

I say “find”

            because I learn

where these muscles are

            when they cry out to me

for attention,

            like a screeching new born

                        who will not be

denied

the next day.

An anatomy lesson written

in pain.

So much tinkering

            and building.

So much music to play

               on my muscles and bones.

I am overwhelmed

            with the joy

                        of knowing

that this can go on

forever.

Can’t wait to get started.

Walk thru the gym door,

            fire up the head-banger music,

                        and let the sweat drip

so sweetly

            into my eyes

                        once again.

– Annonymous CFSBKer

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Big Weights Being Thrown Around Youtube
Is Paleo even Paleo? And does it even matter? Chris Kresser
You Need Sleep Infograph In The Cave

For Time:
Run 1/3 mile
30 Chest to Bar Pull Ups
Run 1/3 mile
30 Burpees

Post time and Rx to comments.

Bekka P Keeps the Bar Tight To Her Body While Cleaning

Happy Birthday, Jessica B!

History Channel Shoot Today

Today from about 2:30pm-8:00pm History Channel will be shooting an episode of “Lost Magic” where Hypnotist Brad Henderson will be using powers of the mind to “drain” weightlifters of their strength.  There is still room to participate as a weightlifter or as part of the crowd watching.  For more information, email Weightlifters@sharpentertainment.com or show up today around 2:30pm

Inspirational Training Video

On 2/25/2009 Olympic Weightlifter Zach Kyrch had a training accident that resulted in two fractured wrists.  In this video, you see Zach go from the moment of injury, through his rehab and then eventually back to the platform.  Very inspirational!

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Core Stability: Training Around Disc Herniations and Bulges Eric Cressey
“Fran” + Running WOD Demo at CrossFit King Of Prussia CrossFit
So You Think You Can Squat? Pt 1 Elite FTS YouTube

Power Snatch from Power Position
Mid Hang Power Snatch
Mid Hang Squat Snatch

Today we’ll be working Snatch Technique with an emphasis on the brush at the end of the 3rd pull.  To that end, we’ll be focusing on the complex above. Get Stoked!

Post experience to comments.

10 Minutes NFR’s
20 Hollow Rocks
20 KB Swings
10 Ring Rows (supine grip)

Chris Runs Back To His Sandbag

Help out Christine D!

Christine D is doing the NYC Triathathalon in order to raise funds for the The Leukemia & Lymphoma Society (LLS) this July.  She’s at about 40% of her goal and needs everyone’s help.  To learn more, please read below.

“The NYC Triathlon is July 8, 2012, just a little over 2 months away.  For those of you still on the fence about supporting me or supporting the LLS, please know that your donation helps accelerate finding a cure for leukemia, lymphoma and myeloma.  Finding cures and providing support to patients undergoing treatment is a very important cause to me personally, which I why I believe so strongly in the direct impact your donations has in the lives of patients and survivors. Thanks for your consideration in this request.”
Donate Here!

Helpful Training Video

In this video Greg Everett discusses and demonstrates how to safely lower the bar when doing more than one rep in Olympic Weightliting.  Read the article and watch the videos to see if you can’t learn how to lower the bar a little more gracefully.
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Your Brain On Nature Precision Nutrition
Laird Hamilton Says: Make Yourself Uncomfortable Men’s Journal

Doom Metal, Amsterdam and GPP

I arrived from a week long holiday in Holland yesterday.  Myself and a few friends went to Tilburg for 3 days of Doom Metal at the Roadburn Music Festival before I split off from them for a couple days in Amsterdam.  I figured if I was going all the way to the Netherlands I might as well see more than metal heads and camp grounds.  Amsterdam proved to be a wonderful city (Once you figured out where all the tourists go and how to avoid them). The city offers incredible architecture at every turn, boatloads of art galleries, miles upon miles of scenic walking and plenty of delicious cuisine.  However the part of the city that made me most envious was the bike culture.  I was completely in awe of how well the city supported over 600,000 bikes and how the people embraced 2 wheel transport as their primary means of getting around.  Class, sex and age didn’t matter, the streets were constantly alive with cyclists.  There were many extended moments where I would revel in the endless stream of bikes and their eclectic drivers.  It occurred to me that these people depended on bikes to get around and therefore depended on having some reasonable General Physical Preparedness at all times through all life stages. “GPP” as it’s known is what CrossFit attempts to optimize, it is essentially another way of describing your general work capacity.  While riding a bike for transport isn’t the most taxing thing you could do physically, it does require some balance, dexterity, stamina and endurance.  How do you think your parents or grandparents would fare riding a bike through busy city streets? Probably not as well as some of the elder Dutch who do it on a daily basis.  It’s really a perfect storm of a city design that makes cycling practical, a government who has gone above and beyond to support riders and a culture that embraces the bike as the only logical source of transportation. 

How do you think city planning and transportation affect health?  What have been your experiences in NY and elswhere?  Share thoughts to comments.
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Designing Healthy Cities, Preview PBS

Standing Broad Jump Test
Take 5-7 attempts to benchmark your standing broad jump

Partner Farmer Carry Around the Block
Pick something heavy carry it around the block with a partner. Alternate the weight whenever someone has to put it down. Each athlete performs 5 burpees every time the weight is put down.  Go heavy.

Post experience to comments.

Bethany Demos an Excellent Overhead Position with the Dumbbells: Neutral torso, full extension of her arms, symmetrical dumbbells directly overhead.

Old CFSBK Videos

• Here is a video of a Group Class from 2008. We were in the basement of the Lyceum, had very little equipment
• Here’s Jeremy at the 2009 North East Regional tearing off a callus and finishing the final workout of the weekend
• Here is David talking about starting CFSBK for an old CrossFit Journal article

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