Fitness: 3-4 Warm-Up sets then 1×5 Work Sets
5lbs heavier than last week

Performance: Work up to a heavy Triple

Post loads to comments.
DL e5/6 compare 3RM to 8.27.12
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As Many Rounds as Possible In 6 Minutes of:
15 Burpees
35 Double Unders

If you don’t have double unders, perform :30 of double under attempts.

Post rounds to comments.

See you at the Baby Muster

CFSBK Baby Army Muster and Picnic

CFSBK parents! You’re awesome! Your kids are cute! We should hang out more often. Come join us for a CFSBK Baby Army Muster and Picnic on Saturday, October 13th at 1:15pm. Let’s all get to know each other better and watch our cute little ones roll/toddle/run around on gym mats. And, of course, plot baby army world domination.

Babies and children, parents and parents-to-be, friends and pets welcome. We’ll have some fresh fruit for everyone, and you’re welcome to bring some snacks to share if you like.

RSVP to organizer extraordinaire Erica N at erica.nofi(AT)gmail.com

The Brooklyn Community Projects Series

We’ll regularly be showcasing some of the awesome projects that the BCP has funded right in our own backyards. Enjoy!

Monday Trivia Questions

1. Where is the Sea of Tranquility located?
2. This region was a kingdom of Czechoslovakia until the 15th century, when it passed to Hungary and then to the Hapsburgs. It became the core of the new state of Czechoslovakia in 1918. Today the name can refer to certain artistic intellectuals.
3. How many whole numbers between 100 and 400 contain the digit 2? … not how many 2’s are there…
4. What is the basic, general difference between libel and slander?
5. This American actress of the silent film era starred in sensational, highly publicized films such as Cleopatra (1917) and Salome (1918). Who was she?

As always, no researching allowed. If you know the answers post to comments, even if someone else already answered and you didn’t read it yet! Lets see who the CFSBK smarties are.

Stage 1: Relay Race
For 15 minutes, run as many alternating laps as possible with a partner around the block. Each full lap around the block is 1 point. There is a strict 15 minute cap after which we’ll transition to Stage 2.

Stage 2: Shoulder to Overhead
In 10 minutes, find a best shoulder to overhead. Partners have to alternate attempts and should work as a cohesive unit communicating weight changes and time management. Use the guide below to see what style you’ll be performing.

Performance: 1RM Push or Split Jerk
Fitness: 2RM Push Press, Make the intent to learn how to move heavy loads off your shoulders using your legs.

Post partner, points and best load overhead to comments.

Coaches McDowell and Josh do an afternoon WOD

Book Club Today

CFSBK Book Club Meeting at 5pm at Pacific Standard

CrossFit Total Today

Coach Jeremy’s Strength Cyclers will wrap up their 8 week cycle today at 1:00pm. The following lifters will be testing the last 8 weeks of training as they attempt 1RMs in the Back Squat, Press and Deadlift. All are welcome to come by and cheer on the lifters.  Rumor has it we’ll be seeing our Back Squat leaderboard change up after today!

Roster:
Avi S
Kabir S
Cloyde M
Santee D
Laurent G
Max S
Susan C
Dan E
Deepak T
David T
Dave B
Rob I
Michele K
Mel L
Rahsaan C

C.R.A.S.H-B’s Info Session Today

Is the erg your friend, or your enemy? Either way, compete at the world’s biggest indoor rowing competition, CRASH-Bs, in late February, and make the erg your bitch – or at least your frenemy. Coach Nick is going to train athletes from now through CRASH-Bs using a program modeled on his training for the Olympic Team. Participants will learn proper technique and race prep strategies, and improve their stamina. If you’re interested, join Nick for a brief meeting this today at 1:15 to learn more. RSVP to nick [at] crossfitsouthbrooklyn [dot] org, or just show up!

Fitness: 4 Warm-Up Sets then your next 3×5 LBBSQ exposure. This should be getting hard.

Performance:  4 Warm-Up Sets then: 2-2-2-2-2

Post loads to comments.
LBBSQ e4/6 compare to 9.15.12
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3 Rounds for Time of:
40 Air Squats
15 Kipping Pull-Ups
20 Box Jumps 24″/20″

If you can’t perform 15 Kipping Pull-ups, perform 7 Strict Pull-Ups or 15 Jumping Pull-Ups on Rings.
Step down on your Box Jumps

Post time and Rx to comments.

Suggested DIY Cool Down: Foam Roll lower body, 2:00 Couch Stretch each leg and/or 2:00 Super Frog Stretch

CFSBK Pyramid!

Happy Birthday, Coach McDowell!

Tomorrow!

• We’re hosting a C.R.A.S.H.-B Info session with Coach Nick tomorrow at 1pm
• Come for the info session, stay for the CrossFit Total for Coach Jeremy starting at 1pm
• CFSBK Book Club Meeting at 5pm at Pacific Standard

Good Training Habits, Part 1 
David Osorio

While it’s our responsibility as coaches to teach you movement, program intelligently and keep you safe, it’s your responsibility as athletes to develop good training habits.  Here is an overview of three great habits that will significantly enrich your training experience. 

Be Proactive With Your Movement Prep
Everyone needs to do a little personalized maintenance on their bodies.  Even 10 minutes of DIY movement prep before class can go a long way in keeping you fit and pain free.  After you’ve signed in and changed, take advantage of the time you’ve got and start moving.

Warm-up
Row an easy 300-500m on the erg. Get your heart rate up a little and try to get a light sweat going.  We recommend holding 20 strokes per minute and rehearsing good form.

Stretch/Foam Roll
Many of us know where our tightest areas are,  they’re the ones that make it difficult to squat below parallel or press a barbell overhead.  Spend 5-10 minutes stretching out or doing some soft tissue work (foam roller/LAX ball etc) on your “problem areas”.  If you don’t know where to begin, ask a coach what you should be prioritizing and we’ll help you out.  We also regularly refer our members to the MobilityWOD Blog.  This is great resource for folks who need simple, effective strategies to help them move better.

Log all your Workouts 
Training without logging is like driving without a road map.  You don’t know where you’ve been or where you’re going.  Taking notes on each training session helps you track your progress and helps us make informed decisions about how to assist you in choosing weights and scaling movements. Each day should list some quantitative and qualitative notes about your training session. Here is an example:

10/17/10 Sunday, 10am
Warm-up:
200m jog, LAX ball’d both hips and glutes
Group Droms, clean and jerk practice @ 65lbs

3 Rounds for time:
Run 400m
6 Clean and Jerks, 85lbs
12 Ring Rows
10:57

cooled down on Foam Roller.

Right knee bothered me a little first run, then felt fine. Clean and Jerks felt really heavy but good. Less rest between movements next time.

You can track your workouts in a journal or on line.  Us coaches LOVE to read the details of your workout in the comments section. It gives us a deeper perspective into your training and the programming in general.

Start Slow and Maintain Perspective
We take our training seriously at CrossFit South Brooklyn and with that comes with a good deal of responsibility. Our movement pool uses serious strength and conditioning exercises in order to develop a broad, inclusive fitness.  If we don’t treat these movements and workouts with respect, training plateaus and injuries are sure to follow.  The best way to ensure your success and training longevity with us is by starting slowly and developing a rock-solid technical base. In fact, the first few months you start CrossFit, intensity should not be a significant concern.  The movements are potent enough that just consistently performing them will create a favorable adaptation. After you feel really comfortable with most of our exercises and have a working knowledge of your weights, only then should you start ramping up the intensity. 
Training with a life long perspective is incredibly important, remember that you’re here to build yourself up not break yourself down.  Scaling workouts properly, listening to your body and checking your ego at the door will allow you to workout successfully for years to come. Most importantly, have fun with this stuff and enjoy the process.

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Mobility Is About Position, Stretch With Purpose, Not To Warm-Up Mobility WOD

Aileen Finishes Her Pull

Weekend Reminders

• Don’t forget about the C.R.A.S.H.-B Info session with Coach Nick this Sunday

• We’ll also be hosting a CrossFit Total for Coach Jeremy

CFSBK Book Club Meeting This Sunday

Did you read this month’s Book Club book? Come discuss Fear and Loathing on the Campaign Trail ’72 by Hunter S. Thompson with some other CFSBKers at Pacific Standard this weekend. Flex those mind muscles!

Meeting Details
Date: 9/23/12
Time: 5:00pm
Location: Pacific Standard
Contact Person: Peggy pjeanlouis1(AT)gmail.com

The Brooklyn Community Projects Series

We’ll regularly be showcasing some of the awesome projects that the BCP has funded right in our own backyards. Enjoy!

Arthur Ashe Institute for Urban Health

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Can you tell which coach is coaching based on what music is playing?
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Virtuosity With Dusty Hyland: The Grip Breaking Muscle
15 Things You Should Give Up To Be Happy The Daily Good
Sprint and Rope-Sled Event Photo Gallery CrossFit Games

Performance:
Even Minutes: 1 Heavy Power Clean
Odd Minutes: 5 Handstand Push-ups

Start at a moderate load and work up. Find your best weight for the day and then stay there or pull back and work any technical issues out. Score for cleans is best single rep.  There is an on the spot 10 Burpee penalty for missing a rep.
For the Handstand Push-Ups, there is a one burpee penalty for failing a rep.

Fitness:
Even Minutes: 1  Power Clean
Odd Minutes: 5 DB Presses

Work up to a medium-heavy weight for the PC. Try to make your first rep look like your twentieth. You should come no where close to missing because of weight.
Keep the DB presses consistent and strong. If you start missing or losing position, take 1-2 rounds off to recover.

Post best clean, total HSPUs or DB weight used and fouls to comments.

Check out Jake’s Snatch. Take a moment to see where he’s at during each phase in the lift. Notice the relashionship between his body and how high the barbell is. Nice work!

Crossfit South Brooklyn Baby Army Muster and Picnic

CFSBK parents! You’re awesome! Your kids are cute! We should hang out more often.

Come join us for a CFSBK Baby Army Muster and Picnic on Saturday, October 13th at 1:15pm

Let’s all get to know each other better and watch our cute little ones roll/toddle/run around on gym mats. And, of course, plot baby army world domination.

Babies and children, parents and parents-to-be, friends and pets welcome. We’ll have some fresh fruit for everyone, and you’re welcome to bring some snacks to share if you like.

RSVP to organizer extraordinaire Erica N at erica.nofi(AT)gmail.com

CrossFit Total This Sunday

Coach Jeremy’s Strength Cyclers will wrap up their 8 week cycle this Sunday at 1:00pm. The following lifters will be testing the last 8 weeks of training as they attempt 1RMs in the Back Squat, Press and Deadlift.

Roster:
Avi S
Kabir S
Cloyde M
Santee D
Laurent G
Max S
Susan C
Dan E
Deepak T
David T
Dave B
Rob I
Michele K
Mel L
Rahsaan C

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Great Video: See what happened when a vertical turbine manufacturing company implemented free CrossFit, free Chiropractic and free Zone meals to all their employees.

Fitness: 3 Warm-Up sets then 5×5 Across
Performance: 3 Warm-Up Sets then 5-3-1-1-1

Post loads to comments.
conjugate e4/6

Watch Nicole Carroll OHS her body weight for 15 reps
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For Time:
Row 1000m

We want you to really dive into the deep end on this 1K piece.  Your coach will discuss pacing strategy, but this is a short effort and we want you to leave nothing on the table.

Post time to comments.

Overhead Squatting Safely

RAGNAR ADIRONDACKS!

We’re only a couple weeks away from this event and Team SBK is in dire need of someone to step up. If you’re interested, email astafivgas(AT)gmail.com

C.R.A.S.H-B’s Return!

Is the erg your friend, or your enemy? Either way, compete at the world’s biggest indoor rowing competition, CRASH-Bs, in late February, and make the erg your bitch – or at least your frenemy. Coach Nick is going to train athletes from now through CRASH-Bs using a program modeled on his training for the Olympic Team. Participants will learn proper technique and race prep strategies, and improve their stamina. If you’re interested, join Nick for a brief meeting this Sunday at 1:15 to learn more. RSVP to nick [at] crossfitsouthbrooklyn [dot] org.

The Brooklyn Community Projects Series

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Training With A Hangover Starting Strength
Tips on Rowing a 1000m Race

Josh Warms Up With Some Push-Ups

DIY Cool Downs

We pack as much Strength and Conditioning into our Group Classes as possible.  A basic template for what a class looks like is something like this:

DROMS
Couplet or Triplet Warm-Up
Some Targeted Stretching
Barbell Strength Work
Conditioning or Assistance Work

or Like this

DROMS/Names
Soft Tissue Work (Foam Roll/Lax ball)
Barbell or Movement Review/Warm-Up
Longer Conditioning

What’s missing?  Well, it’s the oft overlooked cool down.  We’ve done a pretty good job of doing away with allowing people to remain sprawled out on the ground after workouts but something we need be better at is getting you guys doing DIY cool downs.  By finishing a hard effort (the workout) with a medium to long cool down, you flush out the metabolites in your blood stream with oxygen rich blood. What that means for you is quicker recovery time, less soreness and helps shift your central nervous system back into a normal state.

Here are some ideas to get you started:

5-10 minute Row at 20-22 s/m
You could just as easily row for a set distance like 500m, 750m or 1000m but using a time stamp ensures you’ll be on the erg for enough time to get your blood flowing and actually settle into your cool down. Focus on technique at minimal intensity.  You should be able to have a conversation with the person next to you about how awesome cooling down is.

2+ Easy Laps Around The Block
Roughly 2/3 of a mile, don’t be afraid of that third lap if you’re up for it.  Again, this should be very light and easy, the basic test is that you should be able to hold a conversation during it. You can also focus on a soft landing and upper body mechanics. My recommendation would be to also add in some upper body DROMs in at the end of this.

DROMS + Informed Freestyling then Foam Roll
Similar to the DROMS we do at the beginning of most classes.  When I do these on my own, I like to count our the reps in my head. Usually 10-15 reps each side makes for a thorough cool down. Remember that since this can be less vigorous than the other modalities you’ll have so spend enough time moving to get the benefit. Check a clock and intend on 10 minutes of cooling down. You can go through Greg A’s warm-up DROMS and then some light calisthenics like squats, sit-ups, jumping rope or dynamic mat based movement like downward dogs to hip mobs etc. Finish off with some foam rolling on the the primary muscle groups you just worked.

Remember, none of these are a second workout or should in any way be described as “hard”. You might mentally feel like they’re hard since you just want to peel your shirt off and walk home, but really they’re not and you’ll get back to “normal” much quicker this way.  Also- in terms of length, the above cool downs are all about 10 minutes, which isn’t set in stone.  If you ask coach Nick, he’ll tell you that the cool down should be twice as long as the workout, if you’ve got the time, go for it, otherwise do at least 10 minutes.
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Setting The Torso Properly ATG
Quick Test: Is It Your Shoulders? Mobility WOD
Annie S Demos Kettlebell Swings
Igor Lukanin’s Weightlifting YouTube Channel

Fitness: 3-4 Warm-Up sets then 1×5 Work Sets
5lbs heavier than last week

Performance: 2-3 Warm-Up Sets then 65%x1x8 every :30
This will be our last Dynamic Effort exposure

Post loads to comments.
DL e4/6 compare to 10.9.12
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Fitness
3 attempts of:
25 Kettlebell Swings
10 Strict Chin-Ups.
Rest about 2:00 between Rounds

If you can’t do 10 Strict Chin-Ups use a manual support from a partner. If needed, you can also use a band, but consider it more to assist your partner than you.

Performance
3 attempts of:
25 Unbroken Kettlebell Swings 2p/20k
Max Reps Strict Chin-Ups
Rest about 2:00 between Rounds

Post Rx and chin-ups per round to comments.

Can You Tell What Rip Is Talking About?

Fight Gone Bad

• We realize that you guys are having some issues with the fundraising site. Apperently the BCF classification had not been updated as a public foundation which caused some issues with crowdrise. They’re performing a work around and we should be up and running very soon. Stay tuned!
• In the meanwhile, make sure you guys have gotten your team captains organized and gotten your information to cfsbkFGB(AT)gmail.com. We need to get this information organized ASAP!

5 Year Anniversary Party Postponed

I (David) blew it and didn’t realize what a task planning a legit party actually entailed.  The 5 year anniversary party for the gym has been postponed, the new tentative date will be Saturday November 3rd. We’ve hired Jamie D, the very FIRST CFSBKer and party planner extroirdinare to plan the party. We’ve got some awesome stuff in the works!

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A Vegan and Meat Eater Engage In Civil Discourse!
A Closer Look At Minimalist Footwear Podiatry Today
Stop Doing Kegels: Real Pelvic Floor Advice For Women (and Men) Breaking Muscle
Beauty In Strength
LGBT CrossFit Fundraiser

5 Rounds, each for time of:
Run 400m
20 Push-Ups
10 Strict Knees to Elbows
Rest 2:00

Scale Push-Ups to 10 or modify with an incline
If you can’t get your kneed to your lower arm, substitute supine knees to elbows with an anchor.

Post total time and rx to comments.

Watch these two videos of Annie S demoing Push-Up standards and Playing with Push-Ups!

Reminder there is NO Comp Class or Teaser Class Today!

Want more Annie Sakamoto?!

Annie Wins the 2011 CrossFit Games “Spirit Of The Games” Award
Annie Does “Diane” (Deadlifts and Handstand Push-Ups)
Annie Demos Various Rope Climb Techniques
Annie, Eva and Nicole do “Nasty Girls”

Fitness: 4 Warm-Up Sets then your third 3×5 LBBSQ exposure. Bar speed should remain quick.

Performance: 4-5 Warm-Ups sets then a heavy 3×3. Next week is a heavy double for 5 Sets.

Post loads to comments.
LBBSQ e3/6 compare to 9.8.12
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Perform the Following Couplet for 12 Minutes:
Odd Minutes: :30 Max Reps Heavy Thruster
Even Minutes: :30 Max Double Unders

Choose one of the following options for your Thruster weight:
A: 135/95
B: 115/85
C: 95/65
D: 75/45

Post total reps per movement and Rx to comments.

Newlywed , Jane M launches a Medicine Ball at her target.

Reminder there is NO Active Recovery today!

Warming Up Wisely

By Noah Abbott

Each time we walk into the gym, we are confronted with a certain amount of work for the day. For many, this is one of the greatest pluses of working out at a “non-traditional” gym- you don’t have to think about programming or planning. Upon walking in the door and looking at the white board, we are given a prescription: exercises, rep-and-set schemes, even target weights, be they relative (70% of 1RM) or absolute (225#/185#.)

Despite the seeming absolutism, each day there is as much unsaid information and room for improvisation and interpretation as there are set parameters and instructions undoubtedly scrawled illegibly and supplemented with original art from the Osorio Stick Figure collection. The way we warm up for each lift and WOD is our own time to acquaint ourselves with the given exercise, practice form and execution, and familiarize our body with the (often heavy as all get out) weight we are about to move.

In the “real world,” when give a task most people will start by hashing out a plan of attack before jumping into the deep end. If we were to fix a broken table leg, we would plan out what tools we needed, sketch a few ideas, acquire materials, set out a work space, and make sure we had enough beer to get us through our clumsy Bob Villa imitation. If given a project at work, we would brew a pot of coffee, do some internet research, sketch a few outlines, vent to coworkers about how unfair it was that we had to do this shit, call home and say we’d be home late, and then maybe get to work. I propose that before any endeavor in the gym, we should practice a similar amount of introspection, practice, and slow familiarization with our task at hand. The beer and the bitching are up to you.

Position, Balance, Tension, Focus   

Our first consideration when beginning our warm-up sets is to use lighter weight repetitions of a movement as practice for the relatively high skill movement to follow. A good rubric to follow is to begin with an emphasis on Position and Balance in our first few sets and transition to emphasizing Tension and Focus as the weight begins to increase and we near our work weight. To illustrate this concept, let’s use the squat (our most familiar and important lift) as an example.

During your first 2 or 3 warm-up sets (always starting with an EMPTY BAR), while the weight is light and manageable, try to dial in your Position. Where are your feet and hands set up? Are they too close or far? Is your rack tight and centered? Are you reaching proper depth as you squat, are your knees shoved out, is your back in a good, safe position at the bottom? Think about these concepts, and begin to fix the feeling of proper positions in your mind. Your lifting partner is an invaluable resource at this time, as they can cue you on some things you can’t see. Ask them questions, and use their feedback to inform your lifting.

Once your positioning feels OK, quickly check in on your Balance. What part of your foot is bearing your weight at the start of your squat, does it shift at the bottom or remain constant? Is your bar path straight and balanced, or is it wavering or shifting? Your partner is helpful here as well, although some elements of balance, especially in your feet, can be so subtle that they are tough to perceive. If you can’t sense your balance due to your shoes, consider removing them – going barefoot is Tre Paleo.

Now that we are Properly Positioned and Badassedly Balanced, lets work on Tension and Focus. As the weight begins to increase, shift your inner gaze to getting TIIIIIIIIIIIIIIIIIIGHT. Are you making sure to get a full, deep breath before you lift? Are you staying tight at the bottom of the lift? Are you holding that breath at the top and staying tight and controlled at the top of the lift before your next rep? Check in with your partner, and don’t get offended if they say you’ve gone soft, this isn’t Menace II Society, G.

Finally, its time to get Focused. Are you often suprised when your warm-up sets feel really heavy and slow, and then your heavier work sets feel faster and relatively light? If so, you are probably not truly focusing until your work sets, which can be both dangerous and prevent you from reaching full potential. Treat your last few warm-up sets exactly like a work set. If you have a ritual during your work sets- stamping feet, Monica Seles grunts, weeping uncontrollably- perform it during your last few warm-up sets. Prime your central nervous system for the task at hand, and your work sets will feel even easier and more controlled when you get there. Also, as you near your work sets, cut the chatter and jokes (what my grandpa called “grab-assin”) and go to your Squatty Place. Find your Power Animal, Chi, or Inner Ronnie Coleman, get centered, and then attack the bar.

Weights Go Up, Reps Go Down, or “The Two Trains Passing In The Night Theory of Warm-ups”

Numerous times I have had an athlete come to me and complain that their first work set of, say, 100 pounds for 5 reps felt incredibly heavy and slow. I walk over to their rack to watch their next set, and before they even begin, I spot a whiteboard where this dutiful soul has recorded their warm-up sets. It reads: 45×5, 55×5, 65×5, 75×5, 85×5, 95×5. As this point I begin sounding like Foghorn Leghorn as I stammer and sputter (I say, I, I, I say, boy!) and explain that a warm-up scheme like this means that before their very first “live” squat they have already moved over ¾ of a ton of weight!

Our first few warm-up sets, while the weight is light, should mimic the repetitions we plan to use when we work, or can even be slightly more. We can use these sets to get more mobile and comfortable in the positions we will need to hit when we work. As we begin to increase weight, we should drop the repetitions. We have already achieved Supple Leopard/Panther/Aardvark status due to our dedicated mobility work, standardized warm-up, and our first few light warm-up sets. Now we just need to accustom our body to the feeling of moving heavy weight. As we get close to work sets we should drop the repetitions to singles or doubles in an effort to not fatigue ourselves before we really get started. A warm-up set for the same reps at 95% of our work weight is just a neglected work set, sitting alone and unloved in our log book and condemned to a lifetime of second class Squatizen status.

Other Considerations

If we warm up with intention (Position, Balance, Tension, Focus) and with a plan (dropping the repetitions as we increase weight), we are most of the way there, but there are still a few ideas to consider. First, as Fox likes to say, “you are your own Peyton Manning.” I assume he means 2010 Peyton Manning (a cool and introspective leader who is confident changing playcalls on the fly and makes funny commercials) and not 2011 Peyton Manning (a spinally-fused ghost who haunts the sidelines of the NFL’s worst team looking like he wants to stab his teammates, yet still makes funny commercials). Listen to your body, and be prepared to add in some extra warm-up sets if you feel cold, wonky, or want to practice something. If something feels sticky or sore, do some mobility work or foam roll a bit between warm-up or work sets. You are Peyton Manning! (Minus the peanut shaped head.)

Also, keep in mind that lifts using smaller muscle groups (think: Beach Muscles) will fatigue faster than those using your larger muscle groups (think: Yo’ Butt) Don’t go overboard warming up the Little Guys, they are generally simpler lifts anyway, and you’ll find yourself fatigued when you work. You can linger a little bit on the Big Mommas, which have higher muscular endurance and can be trickier to nail down.

Prior Proper Planning Prevents Piss Poor Performance

Hopefully, now that you’ve suffered through some decent informati
on wrapped in a bunch of bad jokes, you’ve got a better understanding of the general concepts that drive a good warm-up. If nothing else, when warming up make sure you have a plan. Think about what you want to accomplish with your warm-up, and use that time to get yourself ready to succeed. A lackadaisical warm-up inevitably leads to spotty and uneven results. Make your warm-up a dress rehearsal for your lifts and then break a leg. On second thought, don’t.

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iCore Cruncher Informercial