Work Up To a Heavy Triple

No Misses, No Slop, lots of bar speed.

Post loads to comments.
(e2/4) compare to 4.26.12

For Time:
Row 500m
40 KB Swings 24kg/16kg
30 Pull-Ups
20 Thrusters 95/65
10 Burpees

Post time and Rx to comments.
compare to 11.20.11

How Many CrossFitters Can You Name In This Picture?

Strength Cycle Graduation

Coach Jeremy’s Strength Cycle will CrossFit Total on Wednesday, May 9th from 6-9:30pm. Watch these strong guys and gals test their 1RM’s after 8 hard weeks of pushing and pulling steel.  Spectators are welcome and encouraged!

CrossFit Ragnarians Shoutout

CFSBK is sending 2 teams to Ragnar this year.  Our runners have been working hard preparing for the event, prioritizing their nutrition and thinking of cool things to put on their T-shirts.  Below is a description of the event:

Ragnar is the overnight running relay race that makes testing your limits a team sport. A team is made up of 6-12 individuals; each individual runs 3 legs. The legs of the race vary in difficulty and distance, from 3-8 miles, allowing elite and novice runners to run together. Over 2 days and 1 night, teams run across 200 miles of the country’s most scenic terrain. Pair that with crazy costumes, inside jokes, a great finish line party and unforgettable stories. Some call it a slumber party without sleep, pillows or deodorant. We call it Ragnar.  Both teams will race on May 11-12

To see the team roster and shirt designs for teams, “Skull and Borg” and “Bacon Fueled, Tequila Driven” click here.

If you’re on a Ragnar team, what are you doing to get ready for the race?
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Shana Alverson Prepares For Her 4th Trip To The Games CrossFit Games
Feng Yi Chew from Singapore Talks Training CrossFit Games
Nikki Isbell Hits 155 PR in the Snatch Ladder CrossFit Games Video

55%x2x12

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
(e2/4) compare to 4.24.12

5 Rounds for Time:
14 Dumbbell Hang Power Snatches, 7 each side
50m Sprint

Go Heavy with your dumbbell

Post load and time to comments.

50 Band Good Mornings

Choose a band that you can go unbroken with. Use the guide below to determine which band is right for you based on how much you can squat.

65-135lbs – Blue Band
136-225 – Thin Green Band
236-315 – Thick Green Band
315+ – Black Band

The CFSBK Book Club Meet Up!

Happy Birthday, Noor A, Robyn O and Jayme L!

Janelle’s AskAthletes Entry

Check out Janelle R’s entry to yesterday’s AskAthletes CrossFit Free Membership contest.  While she may not have won, we think her write up was awesome enough to share with you guys.

Originally, my Crossfit adventure was ALL about me – thinner waist, tighter butt, killer legs, etc. Then when I got engaged to the love of my life my attention and focus shifted drastically. I now Crossfit because as we embark on this journey of creating a family it gives me the strength, endurance and most importantly the confidence to face everyday challenges with grace, humility and courage. I Crossfit for me, my loved ones and my community so I can live a long healthy life that allows be to give more to them than they give to me.

Great words, Janelle! Keep up the great work at the gym!

Help Choose The Next Book Club Book

The CFSBK Book Club is voting on the next book to read. Below are the proposed books, if you’ve read one before or are interested in reading one of these, let us know your thoughts in the comments section. If you’d like to get on the book club mailing list, please email pjeanlouis1 AT gmail.com

• Ten Thousand Saints: A Novel by Eleanor Henderson 
• A Visit from the Goon Squad by Jennifer Egan 
• Netherland by Joseph O’Neil
• My Bright Midnight by Josh Russell
• Wench by Dolen Perkins-Valdez

Good Training Clip

Check out Shane Sweatt, CrossFit’s Powerlifting special matters expert talking about why form is More important for performance as you fatigue.  CFSBK recently hosted Shane and Laura Sweatt for a Powerlifting Trainers Course.  Today’s workout is heavily influenced from what we learned at that seminar.
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Grip Strength Program For Weightlifters Cathletics
Olympic Lifting Training Footage Cathletics
The Brooklyn Nets Reveal Their New Logo and Website
Things You Can Learn From Your Pet Pet MD

Welcome Myla Willow Zimbler to the world! 6 lbs. 15.2 ounces. 21 inches
Congratulations to Brian Z (BAZ) and his wife Nora on the birth of their first child!

CFSBK Badass Report:

• Coach Jeremy hit his “2/3/4/5” (220 Press, 335 Bench, 435 Squat, 500 Deadlift)

• Martha S hit a 7lb Squa PR at 122lbs

• Chris P (CP) hit a 25lb Deadlift PR at 295lbs

• Noah B Got his Kipping Pull-Up Mojo

• Sarah LR got a 5lb Deadlift PR at 265lbs

• Kristen H (KH) hit a Double Under PR with 42 Reps Unbroken

• Jess B (J-Bails) also hit a Double Under PR with 50 Unbroken AND a 290lb Deadlift PR

• Ron W got his first 3 double unders linked together

• Lana Z got a 210 Deadlift PR, 85lb Clean and Jerk PR and 7 Strict Push-Ups

• Dan H (DH3) got a 10lb Press PR at 170lbs and an 8:43 Helen

• Sarah W (WORM) hit the leaderboard with a 7’1″ Standing Broad Jump

• Kyla also placed leaderboard with a 6’9″ Standing Broad Jump

Great work, Team SBK! If you’ve gotten better recently, share it with us on the gym Accomplishments Board! Also, a new month brings new short term goals.  Next time you’re in the gym post how you’d like to get better this month on the Goals Board.

AskAthletes Contest

AskAthletes is running a contest on their Facebook page where you have 4 sentances to explain why you should win a free month to your CrossFit gym.  CFSBK is participating in this event along with about 150 other affiliates.  The winner of the contest wins 1 month of training at their gym.  Give it a shot and see if you can win!

What is your current music obsession?
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CrossFit and SAT Prep CrossFit Norcal
California Strength Preps for 2012 Weightlifting Nationals Youtube

Perform the following complex for 5 total sets:
1 Hang Power Snatch
1 Snatch Balance
1 Hang Squat Snatch

Focus on establishing good positions and being fast throughout.

Post loads to comments.

Partner Workout:
200 Wall Ball Shots for time

1 partner working at a time. Partition as desired.

Post time, load and partner to comments.

A Slow Motion Snatch Demo
Thanks to Matt H for using his awesome camera to take this!

CSA with Sol Flower Farm and Herondale Farm: Deadline Tomorrow!

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.

_________________
Where Have All The PR’s Gone? Cathletics
What’s My 1 Rep Max? CrossFit Invictus
Evil Knievel (PRs and Rep Maxes) Talk To Me Johnnie
Woman Dead From Drinking 2 Gallons of Coke a Day digtriad

Choose one of the following workouts depending on your ability. You can only attempt the Muscle-Up version of this workout if you have unassisted chest to bar pull-ups and are at or very close to unassisted Muscle-Ups. If you don’t have Chest to Bar Pull-Ups, scale accordingly.

For Time:
1000 Meter Row
10 Clean and Jerks, 135/95
3 Muscle Ups
10 Clean and Jerks, 135/95
3 Muscle Ups
10 Clean and Jerks, 135/95
3 Muscle Ups
800 Meter Run

or

For Time:
1000 Meter Row
10 Clean and Jerks, 135/95
10 Chest to Bar Pull-Ups
10 Clean and Jerks, 135/95
10 Chest to Bar Pull-Ups
10 Clean and Jerks, 135/95
10 Chest to Bar Pull-Ups
800 Meter Run

Post time and Rx to comments.

Rickke Does His Best Impersonation of a Banana

Congratulations to Melissa L (Melo) on her 9:41 “Helen” performance! This beats her old score at the top of the women’s leader board.

Congratulations to Peggy JL on her 200lb Deadlift PR!

There is no formal Competition Class today, come on in and hit the posted WOD!  If you’re in Comp Class, show up at noon to throw down with the other big dogs.

CFSBK Book Club Tonight at 5pm

Tonight at 5pm the CFSBK Book Club will be meeting at Brooklyn Social to discuss this month’s book, “The Sense of An Ending”.  Check out the discussion questions located here and get stoked on discussing the book and having drinks with some of CFSBK’s finest.

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Dave Leys Hates His Legs CrossFit
What are the CrossFit Regionals?
Diet, Stress, and Your Neurotransmitters Robb Wolf

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