50-40-30-20 and 10 Rep Rounds Of:
Wall Ball Shots, 20/14 10′
Box Jumps, 24″/20″
Kettlebell Swings 1.5p/1p

B Scale: 40-30-20-10 reps for time
C Scale: 30-20-10 reps for time or NFT

There is a 30 minute cap on this workout

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

Post rounds and Rx to comments.
compare to 7.13.11

Sameer P. is ready for KB swings!

Happy Birthday, Julie B. (aka Jules)!

Due to the Holiday Weekend, Saturday’s Active Recovery and Sunday’s Teaser Class has been canceled!

Murph Day is 5 days away…..

The CFSBK Softball Team!

What’s your favorite Summertime sport?
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How to Get Sh!t Done Working From Home Greatist.com
45 places to go in 2012 NY Times
 

Michael B (Turtle Monster) and Noah B (Silver Jumpsuit) Battle it Out For the Fate Of The Earth at Kaiju Big Battle 

Fundamentals, Virtuosity and Mastery

An Open Letter To CrossFit Trainers
By Greg Glassman, CrossFit Journal, August 2005

In gymnastics, completing a routine without error will not get you a perfect score, the 10.0—only a 9.7. To get the last three tenths of a point, you must demonstrate “risk, originality, and virtuosity” as well as make no mistakes in execution of the routine.

Risk is simply executing a movement that is likely to be missed or botched; originality is a movement or combination of movements unique to the athlete—a move or sequence not seen before. Understandably, novice gymnasts love to demonstrate risk and originality, for both are dramatic, fun, and awe inspiring— especially among the athletes themselves, although audiences are less likely to be aware when either is demonstrated.

Virtuosity, though, is a different beast altogether. Virtuosity is defined in gymnastics as “performing the common uncommonly well.” Unlike risk and originality, virtuosity is elusive, supremely elusive. It is, however, readily recognized by audience as well as coach and athlete. But more importantly, more to my point, virtuosity is more than the requirement for that last tenth of a point; it is always the mark of true mastery (and of genius and beauty).

There is a compelling tendency among novices developing any skill or art, whether learning to play the violin, write poetry, or compete in gymnastics, to quickly move past the fundamentals and on to more elaborate, more sophisticated movements, skills, or techniques. This compulsion is the novice’s curse—the rush to originality and risk.

The novice’s curse is manifested as excessive adornment, silly creativity, weak fundamentals and, ultimately, a marked lack of virtuosity and delayed mastery. If you’ve ever had the opportunity to be taught by the very best in any field you’ve likely been surprised at how simple, how fundamental, how basic the instruction was. The novice’s curse afflicts learner and teacher alike. Physical training is no different.

What will inevitably doom a physical training program and dilute a coach’s efficacy is a lack of commitment to fundamentals. We see this increasingly in both programming and supervising execution. Rarely now do we see prescribed the short, intense couplets or triplets that epitomize CrossFit programming. Rarely do trainers really nitpick the mechanics of fundamental movements.I understand how this occurs. It is natural to want to teach people advanced and fancy movements. The urge to quickly move away from the basics and toward advanced movements arises out of the natural desire to entertain your client and impress him with your skills and knowledge. But make no mistake: it is a sucker’s move. Teaching a snatch where there is not yet an overhead squat, teaching an overhead squat where there is not yet an air squat, is a colossal mistake. This rush to advancement increases the chance of injury, delays advancement and progress, and blunts the client’s rate of return on his efforts. In short, it retards his fitness.

If you insist on basics, really insist on them, your clients will immediately recognize that you are a master trainer. They will not be bored; they will be awed. I promise this. They will quickly come to recognize the potency of fundamentals. They will also advance in every measurable way past those not blessed to have a teacher so grounded and committed to basics.

Training will improve, clients will advance faster, and you will appear more experienced and professional and garner more respect, if you simply recommit to the basics.

There is plenty of time within an hour session to warm up, practice a basic movement or skill or pursue a new PR or max lift, discuss and critique the athletes’ efforts, and then pound out a tight little couplet or triplet utilizing these skills or just play. Play is important. Tire flipping, basketball, relay races, tag, Hooverball, and the like are essential to good programming, but they are seasoning—like salt, pepper, and oregano. They are not main courses.

CrossFit trainers have the tools to be the best trainers on earth. I really believe that. But good enough never is, and we want that last tenth of a point, the whole 10.0. We want virtuosity!!

______________________
How To Make The Perfect Hardboiled Egg 
Why Your 20’s Will Define You Greatist
Fleet Of Ambulances On Hand For 41-Year-Olds’ Touch Football Game

Five rounds, each for time, of:
135/95 pound Power clean, 5 reps
135/95 pound Front squat, 10 reps
135/95 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds

If you’re a beginner and havent developed a solid technical foundation with the Power Clean, substitute 10 deadlifts each round.  The 20 pull-ups in this workout presume a mature kipping pull-up, any sort of assisted or strict version should have the volume cut in half to 10 per round.

Post rounds and Rx to comments.
compare to 4.25.11

The Voice Of The People, Mobina H!

Congratulations to CFSBK team “Supple Leopard” who WON the Trivia Challenge at Pacific Standard last night!!!

Happy Birthday, Justin Z!

Murph Day is 1 week away…..

The CFSBK Softball Team!

Interested in putting that functional fitness to use?  Dan H. is in the process of recruiting a few more members for a CFSBK softballteam as part of the YMCA Adult Co-ed League. Games are usually held once a week around 7pm at the Red Hook fields.  A small league fee of $40-50pp will be expected to participate for the season. ALL levels are welcome.  If you’re interested or have any other questions, please contact Jess at Jessica (at) CrossFitSouthBrooklyn.com. We’ve already got about 22 people signed up!

Zen and the Art of Crush Week!

In traditional meditative disciplines you aim to cultivate mindfulness in a physically neutral setting. Often the practitioner sits in a comfortable position and tries to bring attention toward their breathing.   In Yoga, we see a more dynamic approach where rhythmic breathing becomes interwoven with a controlled flow through a series of postures .  In both of these instances, the intention is for the pilot to become more tuned into the “now”.  At CrossFit, we achieve something very similar through a very different approach.   During an intimidating lift or difficult conditioning piece you’re forced to deal with the moment at hand. The high discomfort level of what we do takes that moment and amplifies the physical inputs to the point where you can’t help but focus on what’s happening. You know this intuitively and it’s why you get nervous before a 500m erg test or 3 rep max Back Squat attempt.  You know that once you start you’ll be forced to deal with the “now” until it’s all over. Every second gets dragged out and every moment to rest or doubt yourself becomes amplified against what needs to get done.  Take this opportunity to set your intention for the approaching workouts.  Whenever you find yourself deep in the agonizing “now” embrace it and stay on task.  Don’t look around the room to see where everyone else is, don’t check the clock to see how much time has gone by and don’t make excuses to try and avoid what your feeling. Just keep fighting the barbell up or chipping away at reps until you’ve completed the task.  If you lose focus and get derailed, don’t let it mess with your head, just come back pushing harder. Remember, you’re here to get stronger, both physically AND mentally.
Enjoy Crush Week! 

“I want to stay as close to the edge as I can without going over. Out on the edge you see all kinds of things you can’t see from the center.”
– Kurt Vonnegut
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Scaling the Pull-Up with Ring Rows CrossFit
How Do You Choose Your Accessory Lifts? CrossFit Invictus
How To Be Diplomatic wikiHow

For time, Row 2000 meters

Please read Coach Nick’s article on “How to Row a 2000m Race” before coming in today.

Post time to comments.
compare to 12.11.10

Terrified or Excited about Running?

Good Luck CFSBK Pub Quiz Team

Taking Antibiotics?

We recently stumbled upon this gem of information from the Paleo Solution Podcast with Robb Wolf and Greg Everett. A question came up about taking Cipro and the related side effects the person was experiencing.  During their answer, Robb mentions that people taking antibiotics are at a higher risk for soft tissue injury.  If you’re on an antibiotic or ever find yourself taking one, please let us know so we can best help you modify the workout.  Thanks!

“One deal with Cipro and related antibiotics is that you are at extremely high risk for tendon and ligament rupture, particularly tendon rupture. It can destabilize the integrity of the tendon. So if you go on Cipro and related antibiotics, you need to really ramp up your exercise very, very incrementally after you come off of it, and this is for like six or eight weeks afterwards. You can pull the Achilles tendon off of the calcaneus. You can pop your quadricep tendon off of the patella, a host of things like that. So that’s one thing that is not on the radar for folks. You need to really ramp up your activity level very slowly and carefully after that.” – Robb Wolf

Trivia Question: Of the chemical elements between #95 and 100, three are named for humans. Name the three.
(The answer has to come straight from your brain piece. No searching allowed!)
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Mark Rippetoe Interview About the CrossFit Total Elite FTS
All About Mercury Precision Nutrition
Securing My Mask Before Helping Others Paleo Periodical

Work Up To A Heavy Single

Goal is to go a bit heavier than last week’s doubles.

Post loads to comments.
(e4/4) compare to 5.12.12

Rope Climbing 101

Wear long socks or pants today!!

Did you get to the top?

When Lauren B started with us she couldn’t do a single push-up, let alone a chin-up.  Yesterday, she got 3!

Cooks Needed For Murph!

Do you know how to operate a grill? We’re looking for grill masters and masterettes to help cook some steaks and burgers for Murph Day.  We’ll provide all the meat/charcoal etc we just need 2-3 people to help cook.  The gym has one grill in house (Thanks JR!) but wouldn’t mind running two grills at a time.. CrossFitters tend to enjoy their meat. So if you’ve got a grill and/or would like to lend a hand cooking, please email Christian (AT) CrossFitSouthBrooklyn.com

Mark your calendars! Memorial Day Murph is happening on Monday, May 28th. As always, we’ll be doing “Murph” and then finishing off with some Beers and BBQ! What’s “Murph” you ask?

Memorial Day
Memorial Day is a special holiday where we honor and remember the men and women who died while serving our military.  Today’s workout was one of Michael Murphy’s favorite WODs which he called “Body Armor”.  Each year we come together to do this workout and celebrate those who have given the ultimate sacrafice for our country as well as recognizing those still with us who continue to serve.  CFSBK would especially like to thank members from our gym who serve in the armed forces and related fields.  Your efforts are appreciated and respected, this workout is for you!

The gym will open at 9:00AM and we will be starting the first heat of folks exactly at 9:30AM.   We’ll be starting new heats of up to 20 people every 45 minutes and recommend that you arrive 15 minutes early for whichever heat you’d like so that you can warm-up and do any movement prep you’d like.   The last heat will run at 11:45AM so make sure you’re here before then if you want to complete Murph.

There will be a number of movement and scaling options available so whatever your level of fitness is we’ll find the appropriate challenge.

The BBQ itself will start by 12PM. If you can, please bring a side dish or some beverages so that everyone can eat their fill. Post side dish or beverage you’re bringing to comments.

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A Day In The Life with Rich Froning Jr. CrossFit

Bev W Gets Ready For a 1RM Test  

Thanks to Eric L for shooting the last Total and colorizing some of the pictures. To see more, check out the CFSBK Flickr Page

Join the CFSBK Pub Quiz Team

Got lots of facts swimming around your brain? Like to eat and drink with other interesting people? Stella Z is organizing the CFSBK Pub Quiz team to dessimate the ever popular Pacific Standard Triva Night. Peep the Deets:

Date: Sunday, May 20
Time: Paleo dinner 6 PM, pub quiz 8 PM
Location: Paleo dinner at Stella’s apartment (email for address), pub quiz at Pacific Standard, 82 4th Avenue, Brooklyn
Dinner info: Main course and side dishes provided by Stella; others are welcome to bring apps, drinks, and/or desserts as the mood strikes.
How to RSVP: Send an email to stellavision (at) gmail and you’ll be added to the Evite.

CrossFit and Strong Women

Guest Post by Samir Chopra

A singularly positive aspect about being in a Crossfit space–like the one at Crossfit South Brooklyn, which, in point of fact, is the only one I’ve ever spent any time in–is the many opportunities that arise to see strong women in action. Women can deadlift, squat, clean and jerk, run fast, do muscle-ups, pull-ups–you name it, they can do it. Many women lifters at my gym are among the most technically proficient in the major lifts; to watch them execute these lifts properly is a genuinely aesthetic and awe-inspiring experience. (I wonder if there is something interesting to be said here about the seemingly greater ability of women to internalize coaching cues about technical lifts. Do men, perhaps, resist coaching cues more, convinced that they can figure it out by themselves?)

So CrossFit, whatever its merits as a fitness training program–and debates about that have provoked some wonderfully informative discussions–has at least ensured the creation of a space where stereotypes about women being weak go to die. Anyone that spends sufficient time at Crossfit South Brooklyn will see women indulge in feats of athletic ability that are wonderfully disruptive to any reductive,  long-held opinions about the athletic incompetence of women. But stereotypes of ‘women can’t lift’ are not just held by men, they are very frequently entertained by women themselves. So witnessing ‘Crossfit women’ may provide  a salutary lesson to women too that dominant, culturally transmitted and reinforced, conceptions of what you might be capable of are very often mistaken.

Here on the gym floor, the lifting platform, under the pull-up bar, too, are spaces thus, where men can learn valuable lessons in humility and in assessing how confident they may be about their  masculinity. After all, if women around you are faster, stronger, more limber than you, then what kind of man are you? Are you–to deploy a particularly ugly word sometimes thrown around by men in gyms–just a ‘pussy’? An educational moment for a male Crossfitter presents itself when he looks at the specifications–or prescription–for the assigned workout of the day, and realizes he can ‘only’ do a weight that is just above or sometimes even below the prescribed weight for women. I have had many moments like these, and it was a little galling, so well had I internalized the spoon-fed mantra of reassurance, “At least I’m stronger than any girl out there!” But often, that simply does not happen. There are women, constantly, around me, that, shall we say, kick my ass. And to have to deal with that is a wonderfully educative experience.

But there is an opportunity here to be seized, if one insists on making comparisons. As my friend Malcolm said to me as I agonized over what weight to choose for a workout, secretly not wanting to dip below the ‘ladies prescribed weight’: “Remember, if you can do what a strong woman does, you’re pretty damn fit!”

So there you have it, guys, this is what I really want to be: a strong woman.

Post thoughts to comments.

_________________
The Most Astounding Fact Neil deGrasse Tyson
Neil deGrasse Tyson On Twitter

Work Up To A Heavy Single

Goal is to go a bit heavier than last week’s doubles.

Post loads to comments.
(e4/4) compare to 5.10.12

Alternate the following two movements for :20 of work followed by :10 of rest repeated 16 times:
Deadlift, 275/185
Burpee

Go heavy on the deadlift, prioritize your alignment. Make us proud.

Post load and total reps to comments.

Play Time!

Ragnar Relay Part Deux, “The Adirondacks”

Do you enjoy running?  Do you enjoy testing your endurance (both physical and mental?)  Have a penchant for staying up all night?  If you answered yes to any of these questions.. Ragnar Relay should already be on your bucket list.

When: Sept 28-29, 2012
Where: Near Lake Placid/upstate/etc – NY

More Race information
Runner leg info
Runner distances

Adirondacks is going to be a beautiful course and quite challenging (check out the elevation changes on the course map).  You’ll also notice it’s a longer race (overall) than Cape Cod. 

Early registration closes June 20th!

Contact: Asta Fivgas at astafivgas(AT)gmail.com

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Mobility, Pregnancy, and the Hypermobile Mobility WOD
Torque and Trunk Stability Part 1: How to Stand Mobility WOD
Pushing Into Muscle: Are We Really Doing What We Really Think We’re Doing? Massage St. Louis

65%x2x8

Lots of speed every rep, minimal transition time between sets with your partner(s).

Post loads to comments.
compare to 5.9.12

21-15-9 Reps For Time of:
Power Clean 135/95
Pull-Up

Post time and Rx to comments.

How many Pull-Ups Can Joe O Do?

Happy Belated Birthdays, Rickke M and Allen G!
Happy Birthday, Nate R!

Join the CFSBK Pub Quiz Team

Got lots of facts swimming around your brain? Like to eat and drink with other interesting people? Stella Z is organizing the CFSBK Pub Quiz team to dessimate the ever popular Pacific Standard Triva Night. Peep the Deets:

Date: Sunday, May 20
Time: Paleo dinner 6 PM, pub quiz 8 PM
Location: Paleo dinner at Stella’s apartment (email for address), pub quiz at Pacific Standard, 82 4th Avenue, Brooklyn
Dinner info: Main course and side dishes provided by Stella; others are welcome to bring apps, drinks, and/or desserts as the mood strikes.
How to RSVP: Send an email to stellavision (at) gmail and you’ll be added to the Evite.

New Strength Cycle Dates!

Upcoming 3x Per Week Cycles
Cycle A  (Novice Program)
5/21/12 – 7/13/12
Mondays and Wednesdays from 7:00-8:30pm
and
Fridays from 6:00-7:30pm

Cycle B  (Intermediate/Advanced)
5/22/12 – 7/15/12
Tuesdays and Thursdays from 7:00-8:30pm
and
Sunday from 10:00-11:30am

Upcoming 2x Per Week Cycles
Cycle C (Morning)
5/21/12 – 7/11/12
Mondays and Wednesdays from 6:30-8:00am

Continuing Education
5/22/12 – 7/12/12
Tuesdays and Thursdays at 6PM

If anyone is confused as to which cycle they belong in, they can contact Jeremy to discuss placement.

Cost
3x Per Week Cycles:
$300 paid upon registration and then another $300 at the halfway point

2xW Cycles:
$200 paid upon registration and then another $200 at the halfway point

Class Sizes
Space is limited to 8 participants

Class Length
One hour and thirty minutes

Register Here!

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The Fascial Knock on Distance Running for Pitchers Eric Cressey
City Unveils Locations of Bike-Share Stations NY Times
39 Ways to Not be Like Everyone Else Renegade Strength and Conditioning
Knowing Sucks Scrawny To Brawny

Sarah H Gets Ready To Squat

Why Are We Discouraging Failing?

     You may have noticed that we’ve been strongly discouraging people from failing on their lifts this cycle.  The rational behind this is two fold.  Firstly, when you fail, it means you’ve tested your absolute limit. You’ve gone to the horizon of your capacity and fallen over the edge. In the context of Testing new rep maxes, this is okay and a necessary part of strength training.  However every day is not a test and we don’t want you to max out to failure with any regularity. Our day in, day out workouts should be considered Training and an opportunity to go a little bit heavier than your previous efforts without reaching your absolute limits.  Training to failure too often can be taxing on the central nervous system and actually slow down your progress. If you focus on going “a little heavier than last time” you keep pushing the ceiling of your potential a little big higher instead of busting right through it and having no where to go but back down.
     The second major reason we want to make failing a rarity is for the psychological stress and negative expectations it can put on you.  If you’ve trained yourself to think, “okay when things get hard I’ve got an easy escape route in bailing” you learn to give up more often and associate missed reps as a regular part of your routine.  They don’t become significant, they don’t become a wake up call on where you’re at.. they just become the norm.  This can subtly undermine a lot of your self expectations and the mindset you bring into your lifts. 
     All that being said, we don’t want you to avoid lifting heavy and training hard. Once your technique is in order, you’re expected to grind through lifts.  Maximal Effort Method training is a staple of our programming and one of the best ways to get strong. It should feel difficult, it should feel heavy and you should expect to fight for it. Just like in real life, you don’t start fights you don’t think you can win, especially on a regular basis, all that does is screw with your confidence and send you limping home.  A skilled athlete doesn’t need to miss reps to know where their potential for the day is.  They have an innate sense of what they’re capable of and when to call it quits.  Any missed lifts moving forward should be considered learning experiences on your physical capacity, psychological outlook, technique and always put into the context of the intended training stimulus for that day.
   
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God’s Workout NY Times
Michele Letendre’s Strict Muscle Ups
Amanda Allen Works Modified Ring Handstand Push-Ups

70%x3x5

Rest about 1 minutes between sets.

Post loads to comments.

Perform Four Intervals of the Following Work
As many Rounds As Possible In 2 Minutes of:
30 Overhead Squats 65/45
30 Double-Unders

Start each round where you left off on the previous one. Post total rounds/reps and Rx to comments.

High Hang Snatch to Overhead Squat

Here is a video demonstration of the proper execution of the High Hang Snatch to Overhead Squat from Warm-Up 1. You’ll notice there are two versions, a beginner version with a Muscle Snatch To Overhead squat and the normal version.  We’ve made this distinction so that beginners can use this as an opportunity to ingrain proper arm mechanics, something many people struggle with when Snatching. 

High Hang: Start with an upright torso and a slight knee bend. This position is similar to the “dip” on a push press. The bar should only travel only an inch or two down and we’d like you to pause for a moment before opening your hip and taking the bar overhead.  At this point, with your arms straight, the bar should sit in your hip crease. Adjust your grip if it’s not.
Take the time to properly set this up, don’t just drop into it unless you’re really familiar with it.

Muscle Snatch (Beginner Version): After you extend your hip, shrug  your shoulders, raise your elbows and then unfurl your wrists overhead.  Think of your arms like a whip that takes the bar overhead in one swift motion. Keep it close to your body!

Power Snatch (Advanced Version): If you’re attempting this version you’ve got a basic understanding of how to elevate the bar. All we’re adding now is the pull-under and catch.  Keep the entire movement smooth and quick.  Establish a good receiving position overhead before standing up.

Overhead Squat: If you did the muscle snatch, adjust your feet before starting your squat. If you did the Power Snatch, your feet should have split into your strength stance.  Get stable and slowly lower yourself down.  Take your time with this and go as low as you can keeping a good position.

By taking the time to learn the positions and bar path, snatching in workouts and for weight can become a less complicated process. With proper intention and technique you can get the most out of your training.

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Rich Froning on the Double Under/Snatch Ladder CrossFit Games
Canada East, Event 6, Top Women’s Heat CrossFit Games