Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls
90 Double-unders
30 Muscle-ups

For folks not competing in the Open, here are some additional ways we’ll be scaling this workout:

• Wall Ball: 150 Reps, scaling Wall Ball weight primarily and height secondarily. You should scale so that you get through the Wall Balls before the 12 minute cap.

• Double Unders: 60 Attempts or 4x Singles (360 Reps). Individual skill level may vary this.

• Muscle-Ups: 3 C2B Pull-Ups and 5 Push-Ups = 1 Muscle-Up

Post reps completed and Rx to comments.

Current Top Female Scores
1. Taylor Richards-Lindsay 261 Reps (0 Rounds + 150 WB, 90 DU, 21 MU)
2. Emily Bridgers 260 Reps (0 Rounds + 150 WB, 90 DU, 20 MU)
2. Kelly Steadman 260 Reps (0 Rounds + 150 WB, 90 DU, 20 MU)

Current Top Male Scores
1. Neal Maddox 323 Reps (1 Round + 53 WB)
2. Rich Froning 209 Reps (1 Round + 39 WB)
3. Jason Khalipa 297 Reps (1 Round + 27 WB)

See Neal Maddox and Jason Khalipa’s WOD Demo
All scores are current as of 12:00am Sunday

Dave B, High On The Strength Totem Pole at CFSBK

Good luck to all SBK Competitors WODing at CrossFit Virtuosity today!

Check out Samir C’s article: Nietzsche, Power, and Bible-readers on the Subway

Again Faster Jump Ropes!

Did you miss out on our last bulk order of these sweet and fast jump ropes?  Well Joy M did and she’s had enough of being tripped up by a light, slow rope.  She’s looking for 10 other folks to join in on a bulk order of the Again Faster Revolution rope.  Including shipping costs, the ropes would run just over $24 each.  If you’re interested, please contact Joy at jmele72(at)hotmail(dot)com.

Josh Dick’s Photography

Our own Josh D just came back from an amazing photo journalism trip to Burma, check out his work:

“Inside the Karen State, young students at the Free Burma Ranger Jungle School of Medicine Kawthoolei engage in a clincal teaching environment and provide aid and medical care to hundreds of local Karen and internally displaced people inside the conflict zones of Burma. Gallery Here

“At Burma’s Jungle School of Medicine, Students are Teachers, Healers” Huffington Post

CFSBK Book Club Round 2 Launches!

For their second go-around, the CFSBK Book Club has chosen “The Sense of Ending” by J. Barnes for their second read.  If you’d like to join in, simply pick up the book and get reading.  The club will be meeting at a bar or coffee shop to discuss the book on April 29th. To get on the email list for this and future events, please email Peggy at pjeanlouis1(at)gmail(dot)com

Outlaw CrossFit talks 12.4

Coach Shane (Currently In Barbados) Reviews Dumbbell Benching

Congratulations to Jon F, Dave Mak, Rahsaan C, and Ron W on their first Muscle Ups at Coach Noah’s Muscle Up Skill Class last night!

Due due some logistic limitations, this weekend’s Open workout will be taking place at CrossFit Virtuosity instead of CrossFit Metropolis

There will be no Chiropractic and ART treatment by Dr. Fiddler the following two Saturdays as he will be working the Open Events

New Equipment!

We made some new purchases for the gym.  Get stoked on the following equipment:

• 1 Lightly Used Concept 2 Rower

• 2 Full Sets of Fractional Plates in lbs

• 2 Burgener and Rippetoe Barbells (specs)

• 24 New Jump Stretch Bands

__________________
The Proactive Patient:7 Tips for Your Physical Therapist Visit by Eric Cressey T-Nation (WFS)
Before and After: Jenn S CrossFit New England
Changing the Momentum TedXBerlin
WORK OUT ALONE Gawker
Stay Off Your Traps!

65%x5
75%x5
85%x5+

If you’re following a linear progression add 2-5lbs as appropriate.

Post loads to comments.
compare to 3.8.12 or 2.23.12

3 Attempts at:
500m Row
or
400m Run

Rest about 3 minutes between attempts. Choose your weakest modality or mix and match.

Post times to comments.

Coach Margie stays fit while her broken foot heals

Speaking of Coach Margie, her, Coach Jeremy and former CFSBK Coach Gillian M are all in Witchita this week training with Mark Rippetoe.  Have fun and train hard, guys!

WOD 12.4 Announced

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls
90 Double-unders
30 Muscle-ups

Women’s Rx Wall Ball: 14lbs to 9′ target
Men’s Rx Wall Ball: 20lbs to 10′ target

This workout is reminiscent of the Bar Facing Burpee, Overhead Squat, Muscle-Up workout from last year where it works more like a chipper than a traditional AMRAP.  To even clear 1 round is a huge accomplishment and only a small percentile will get to the second round.  What is your strategy to get through the Wall Balls? How far do you think you’ll get?

Watch 2010 Men’s CrossFit Games Champ Graham Holmberg perform this workout here.

________________
Workout Demo: “Karen” 150 Wall Ball Shots For Time CrossFit
Scaling Karen CrossFit
Sweet Sweat (For Dan B)

65%x5
75%x5
85%x5+

If you’re following a linear progression, add 2-10lbs as appropriate

Post loads to comments.
compare to 3.7.12 or 2.22.12

5 Rounds Not For Time of:
:30 Hollow Hold or Rocks
20 Unbroken Kettbell Swings
10 Overhead Reverse Lunges, 55/35

The Kettlebell Swing should just clear your head, these are not competition standard swings.
The lunges are 10 reps total, or 5 each leg. The load should feel heavy.

Not Your Average Gym

Go Team CFSBK!

As of right now CFSBK is ranked 61st in the North East Region out of 169 teams.  We’re also sitting at 643rd place out of 1,788 worldwide.  For a full report on all our athletes per workout, check out the Open Link at the bottom of the navigation bar on the left.  Good luck to Team CFSBK as WOD 12.4 gets announced tonight!

New Group Training Rates Start Tomorrow

As detailed on 1/30/12’s post (copied below) we will be changing over to the new Group rates effective tomorrow. When your current contract is set to renew after the 15th you’ll be asked to switch over to the new recurring memberships. So if you usually get charged the 28th , on March 28th you’ll make the switch. If you’ve got any questions, or concerns, please contact David(at)CrossFitSouthBrooklyn.com

_______________

CrossFit South Brooklyn will be implementing some increases in Group Class training rates that will take effect on March 15th. Since our humble beginnings under the F line back in 2007 CFSBK has never raised prices but due to increased overhead costs and substantial investments into our program, the time has come for a little bump.  In the past 2 years alone our gym has grown exponentially and invested right back into the business to ensure a high quality experience for all our members. Firstly, we made the big plunge and moved into our current home here at Degraw Street as well as added 3 coaches (Jess, Noah and Josh) to our team. On top of that, we upgraded the website, acquired boat loads of new equipment, hired a nightly cleaning staff, increased the number of weekly classes, training options and are currently in the process of hiring HIRED (Jess Fox!) a full time office manager. Finally, we’ve spent thousands of dollars on staff education to ensure we can provide the best experience for everyone who walks through our doors.

We firmly believe that CFSBK is one of the best physical culture establishments in Brooklyn (and beyond!) and we can’t wait to take everyone along on our continued growth and development.  We appreciate the commitment and the hard work everyone puts into their health and count ourselves lucky to be a part of your journey.

CrossFit Group Classes

Drop in
New Rate: $25 (+$5 per class)

10 Class Punch Card
New Rate: $200 (+$1.50 per class)

2xW Membership
New Rate: $175 (+$2 per class)

3xW Membership
New Rate $215 ($1.50 per class)

5xW Membership
New Rate: $230 (+$1 per class)

DISCOUNTS

We’re increasing our discounted membership rates from 10% to 15%.  The following populations will be eligible for discounts:

+ Military/Armed Forces
+ NYPD and All State/Local/Federal Law Enforcement
+ FDNY
+ EMS
+ Students
+ Teachers* New!

All current memberships will stay active through March 15th at which point we’ll start transferring to the new prices. We’ll honor the current rates to your first charge after March 15, so if you get charged the 20th of each month, on March 20th you’ll be asked to switch over to the new contracts.

_________________

7 Habits of Highly Effective Benchers T-Nation (WFS Version)
Nia Shanks: Lift Like A Girl
Body Types and Nutrient Ratio Recommendations

Book Club Superstar Shaye L Gets Her Bounce On

Happy Belated Birthday, Dave E!

Check out recent pics from the CFSBK Paleo Potluck, Open WOD 12.2 and the most recent CrossFit Total at our Flickr Page!

Congratulations to the Following SBKers

Jess B: 600lb CFT, 105lb Bench Press
Charlotte K: 10 Unbroken Kipping Pull-Ups
Katie M: Reclaimed her Chin Up
Bev W: 7 Double Unders, Bench 80x5x3, BSQ 132.5x5x3, Deadlift 145×5, Clean 80x3x3
Tom S: 44 Double Unders
Josh M: 6:48.6 2000m Row
John MC: 215 Bench Press
Steph P: 100lb Snatch, 500lb CFT
Jeremy F: 220 Press, 325 Bench Press
Kiki: 1RM Chin-Up, bodyweight + 45lbs
Dan B: 1RM Chin-Up, bodyweight + 140lbs
Laurel: 1RM Chin-Up, bodyweight + 54lbs
Dan E: 1190 CFT
“Worm”: 1RM Chin-Up, bodyweight + 30lbs

The CFSBK Book Club, Round 2

Spend 15 Minutes Working Up to a touch and go Heavy Triple

Post loads to comments.

5 Rounds for time of:
7 Hang Power Cleans 115/75
7 Burpees
30 Double Unders

Post time and Rx to comments.

Buck Furpees!

Kipping Pull-Up Work Shop

Noah’s Kipping Pull-up workshop will be Sunday, March 18th at 1pm

Kipping pull-up require a significant amount of integrity in the shoulder girdle and as such this class requires a buy in of  1+ Strict Pull-Up (women) or 3 Strict Pull-Ups (men).  The class will be a $10 drop-in and space is limited to 8 participants.  Email Noah(AT)crossfitsouthbrooklyn.com to sign up, make sure to mention your max number of dead hang pull-up and issues you’ve had learning/perfecting the kip so he can better prepare to get you swinging smoothly.

Who are your favorite comedians?
__________________
Amazing Acrobatics! The 5 Disciplines of Group Gymnastics
Why I Don’t “Got Milk” CrossFit West
Gontrolling Your Competition Nerves gubernatrix

75%x5
85%x3
95%x1x3

Post loads to comments.
Compare to 2.11.12 and 1.20.12

In teams of two with partners alternating to complete entire rounds:

As Many Rounds As Possible In 30 Minutes of:
20 yard Bear Crawl
270 meter Run
20 yard Bear Crawl

Post total rounds completed to comments.

Thank You! 

Thanks to everyone who came out to the Paleo Potluck last night bringing food, drink, family and friends. Congratulations to our big Paleo Challenge Winners:

Men
1. Sergey B
2. Dave E
3. John M

Women
1. Kristen H
2. Sara LR
3. Rebecca B

Join One of Our Upcoming Strength Cycles

Join Coach Jeremy for his Strength Cycle and spend the 8 weeks building your squat, press, deadlift, bench press and power clean.  There’s strong and then there is Strength Cycle strong.

Upcoming 3x Per Week Cycles
Cycle A  (Novice Program)
3/19/12 – 5/11/12
Mondays and Wednesdays from 7:00-8:30pm
and Fridays from 6:00-7:30pm

Cycle B (Intermediate/Advanced)
3/20/12 – 5/13/12
Tuesdays and Thursdays from 7:00-8:30pm
and
Sunday from 10:00-11:30am

Upcoming 2x Per Week Cycles
Cycle C (Morning)
3/19/12 – 5/9/12
Mondays and Wednesdays from 6:30-8:00am

Continuing Education
3/20/12-5/10/12
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

You can register for all cycles HERE.

Email Jeremy(AT)crossfitsouthbrooklyn.com with any questions.
________________
Knee Pain Cathletics

Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps, 24″/20″
12 115 pound Push press 115/75
9 Toes-to-bar

For a full WOD description/movement standards please click HERE

Scaling Options for this WOD
Box Jumps – height, step ups
Push Press – load (95/65, 75/55, 55/35).
T2B – k2e, hanging leg raise, sit ups x18

Post rounds and RX to comments. 

Rob I Has Pull

Go Team CFSBK!

We wish all the CFSBKers heading to Virtuosity today to do this WOD as part of the 2012 NYC Open Series luck!  Get after it guys! 

The Party of the Century is Tonight!

That’s right it’s time to party like it’s…millenia ago!  The Paleo Potluck is tonight at 6pm.  Come join us for some of the best Paleo Cuisine you’re likely to encounter as well as good fun with your fellow Paleo Challengers and gym members.  The coaching staff has been working overtime reviewing your Paleo write ups and we’ll be announcing the winners of the Paleo Challenge tonight! 

Also Farmer Andy from the veggie CSA will be doing an info session on the upcoming veggie CSA at 6:30pm! 

Plus David and Fox will be doing Hall and Oates covers all night!

Remember if you’re bringing a hot dish that you need to provide your own heating source to keep it warm. 

See you all tonight!

_______________________

You’ve now done three open WODs. What’s been the hardest?  Which have you enjoyed the most?  Which do you hope you never have to do again? 
_______________________

Tips for Open WOD 12.3 CrossFit
Speed and Dynamic Days with Laura-Phelps Sweatt and Shane Sweatt a (CFJ Preview) CrossFit
How to go Primal with Food Allergies and Restrictions Mark’s Daily Apple

Sara LR taking 3rd in last week’s NYC Open Event

The NYC Open Goes to CrossFit Virtuosity for WOD 12.3!

On Saturday the NYC Open will be held at CF Virtuosity in Williamsburg.  Any CFSBK competitors who want to carpool to the event please be at the gym and ready to roll out by 8:15am on Saturday.  The first heat is scheduled to begin at 9:15am.  For a complete heat list check HERE.  If you have any questions about the event email Jessica(AT)Crossfitsouthbrooklyn.com.  Good luck to all the CFSBK competitors!

Don’t Forget to RSVP for this Saturday’s Paleo Potluck

Come one, come all, calling all cavewomen, cavemen, cavedogs, and cavebabies!  The 2012 Crossfit South Brooklyn Paleo Challenge is officially winding down, and now its time for everyone to put on their big white chefs hats again, because on Saturday, March 10th, at 6:00 PM we will be holding our final Paleo Potluck!

Please RSVP in the event page with the dish you plan to bring and how many suckas you intend to roll with. As always, you may need to bring a crock pot or other thermonuclear heating device to keep your food warm/irradiated.

Join the CFSBK Softball Team!

Interested in putting that functional fitness to use?  Dan H. is in the process of recruiting 15-16 members for a CFSBK softball team 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 $40-50 per person will be expected to participate for the season. ALL levels are welcome.  If you’re interested or have any other questions, please contact dh3 at dhalioua(at)gmail(dot)com.

_______________________

Why do you CrossFit?
_______________________

The Open From a Coaches Perspective (feat. Chris Fox!) CrossFit
Outlaw Strategy Session for WOD 12.3 The Outlaw Way
Knees-to-elbows/Toes to Bar Again Faster
Efficiency Tips: Toes to Bars CrossFit

75%x5
85%x3
95%x1+

Post RX and reps to comments.
Compare to 2.9.12 and 1.18.12

*We will be scrapping Standard Warm-ups for WOD 12.3 Prep tonight

Then,

Work up to a 1RM Weighted Chin Up

Post loads to comments.
Compare to 6.12.11

Congratulations to Bob S. who at the end of Week 2 was ranked 48th in Open Sectionals Masters Division 50-54 Division.  Go Bob!

That’s A Spicy Meatball! WOD 12.3 Announced!

You asked for more than movement per WOD.  And you damn sure got it.  WOD 12.3 was announced last night at 8pm and it’s a doozy!:

Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps (M 24″ box / F 20″ box)
12 Push press (M 115 lb / F 75 lb)
9 Toes-to-bar

You can view the full workout description and the video breakdown of this WOD HERE! 

It’s Not Too Late to RSVP for the Party of the Century!

If you like hanging with the coolest crowd, if you like free-flowing drinks and if you like delicious food…but hate gluten and processed sugars join us this Saturday starting at 6pm for the Post Paleo Challenge potluck.  Doesn’t matter if you did the challenge, doesn’t matter if the last vegetable you ate came in a Hot Pocket and it doesn’t matter if you can cook or even know anyone else in the gym.  All that matters is you wanna have a damn good time.  

RSVP to the event page with the number of folks in your crew and what you’re bringing (if you can’t cook bring drank)

Want Muscle-Ups?  Want Kipping Pill-ups?  Join Coach Noah’s Upcoming Workshops

Coach Noah will be holding both Muscle-up and Kipping Pull-up workshops over the next two weeks. 

The Muscle-up workshop is set for Thursday, March 15th at 8pm:

This session will be devoted to learning, practicing, and developing the Muscle Up.  Space is limited to 8 participants, and those interested should email Noah(AT)crossfitsouthbrooklyn.com.  There is a $10 fee for the class and a strict buy in of 3 Unbroken Chest To Bar Pullups and 3 Ring Dips.

The Kipping Pull-up workshop will be Sunday, March 18th at 1pm

Kipping pull-up require a significant amount of integrity in the shoulder girdle and as such this class requires a buy in of  1+ Strict Pull-Up (women) or 3 Strict Pull-Ups (men).  The class will be a $10 drop-in and space is limited to 8 participants.  Email Noah(AT)crossfitsouthbrooklyn.com to sign up, make sure to mention your max number of dead hang pull-up and issues you’ve had learning/perfecting the kip so he can better prepare to get you swinging smoothly.

___________________

What’s your strategy for long, grueling workouts like WOD 12.3? 
___________________

Approaching WOD 12.3 Like an Outlaw The Outlaw Way
The CrossFit Games Open: Week 2 CrossFit
Perfecting the Box Jump w/ Kelly Starret and Carl Paoli: A Free CFJ Video CrossFit
Efficiency Tips: The Box Jump w/ Matt Chan CrossFit
How Exercise Can Change Your DNA Time