5 Rounds for time of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats

Rest precisely 3 minutes between each round.

Post total time, work intervals and Rx to comments.
Compare to 2.26.11

Difference Maker: Alex T decided that it was too hard to locate different weight bells given their random sizes and color patterns so he did something about it. Last Saturday he stayed after classes and stencil labeled every kettbell’s kilogram weight so that Everyone could easily locate what the weight they want.  We salute you, Alex!

Ragnar Relay Info Session this Saturday

Thoughts on Scaling Pull-Ups in “Barbara”

by David Osorio

This benchmark girl is a high-volume interval workout comprised of body weight movements. Completed as prescribed, it calls for 100 Pull-Ups, 150 Push-Ups, 200 Sit-Ups and 250 Squats.  To preserve the intended stimulus of “Barbara”, scale the movements such that you can complete each round in about 3-5 minutes. For many people this will mean drastically scaling the pull-ups.

Scaling Pull-Ups, Strict versions versus Kipping Pull-Ups
If you don’t have well developed kipping pull-ups then you’ll need to drop upwards of 1/2 to 3/4’s of the volume on this movement.  Kipping pull-ups and strict pull-ups are very different exercises with different training outcomes.  The kipping pull-up is a dynamic movement used for conditioning purposes while the strict pull-up is a slower movement used to develop pulling strength & stamina. If you’re doing a strict variant (For example: Strict pull-ups, Banded Strict Pull-Ups, Leg Assisted Pull-Ups or even Ring Rows) choose either 5 or 10 reps per round.  If you choose 10 reps then you should be able to accomplish every set in 2-3 micro sets. For example, if your reps look something like this: 3-2-1-1-1-1-1 then the scale is too difficult!  
What you don’t want to happen is for the these to slow you down so much that you spend most of your time at the pull-up station staring at the bar and shaking your arms out.  The small danger is that it could ruin the intention and balance of the workout while the larger danger is that this kind of training will leave you unreasonably sore and could ruin the rest of your training week.  Because strict variants have a controlled lowering phase (unlike kipping pull-ups) they have the potential to do a lot of structural damage on your muscles. While we want enough of this “damage” to make your body a little sore for a few days  we certainly don’t want so much damage the putting your shirt on two days later because a workout in itself. Trust me on this, sometimes less is more. Scale to make these challenging but doable.

If you’ve got kipping pull-ups then it becomes more a matter of how many reps you can do unbroken.  If 20 reps is something you can bite off in 1-3 sets then go for it Rx’d. If you work mostly in 2’s and 3’s then scale to 10 reps per round.

Here is a programming summary with scaling options for you to choose from:

Strict Variant: A: 10 reps, B: 5 reps
Kipping Pull-Ups: A 20 reps, B: 15 reps, C:10 reps

As always, you can scale on the fly whenever you feel like you’ve bit off too much or perhaps not a big enough chunk.  If you start with 10 reps but by round three have “lost your pull-up”, swallow your ego and drop the reps. Remember you want to keep the workout moving and not hit a wall on any particular movement.

Closing Thoughts
Even if you drop to 5 pull-ups per round, the rest of the workout (even scaled) can pack a pretty serious punch. If it’s your first time with “Barbara” we highly recommend doing a 3 round version of the WOD.  Interval workouts like this, especially THIS one, have been known to make people “not right” afterwards.

As Rx’d, Barbara gives you 700 opportunities to choose to do a movement correctly or rush through something with questionable form.  Our goal is to increase your work capacity while strengthening your muscles, connective tissue and discomfort tolerance.  Scale wisely, move well and enjoy your date with Barbara today!

________________
Block Making in Kenya CrossFit
The 21 Most Inovative Gyms in the US Greatist
The Dogs of CrossFit South Brooklyn WODStack (Thanks Ross T!)
Doctors Clear Peyton Manning To Let 300-Pound Men Slam Him Into The Ground As Hard As They Can

Rickke Mananzala

True, February is the shortest month of the year (even though this year is a leap year), but that’s not to shortchange this February’s AOM. Rickke Mananzala has been part of the Crossfit scene in NY for 3+ years now and is on track to stay part of it for years to come. I first met Rickke when he visited us at the Brooklyn Lyceum a few years back and his skills and engine made an immediate impression on me. I remember him telling me he’d be visiting more frequently, but instead it took him about 2 years to do so…It was worth the wait. A few standout reasons we chose Rickke for AOM are: his undeniable ability as an athlete (yep, there are a few leader board spots that I’ve been knocked off of by Mr. Mananzala), his ever-smiling support of fellow SBKers at competitions and classes alike, and his commitment to smarter training through mobility. In fact, Rickke was a few minutes late for our meeting due to a late running appointment with Alec H (SBK’s resident body guru). A totally acceptable reason for being late, in my book.

I hope you enjoy getting to know a bit of Rickke in this interview as much as I have over these last few months.

Fox – The beginning, how, when, and where did you find CrossFit?

Rickke – It was the end of 2008 and my friend Joseph introduced me to it. He told me there was this thing called CrossFit and I would love it so I should try it. My first taste was actually in my apartment and involved a WOD of burpees and squats or something like that. I had that classic “that was a LOT harder than I thought it would be” response and was hooked. I started perusing mainsite and tackling the “easier” WODs, ones that had a lot of bodyweight stuff. Shortly thereafter I took my first teaser class at CFNYC. Jacinto taught it and that was that. I was in. I was coming off of shoulder surgery and had this sense that if I went back to the same old Muscle and Fitness gym routines at David Barton that I would end up back under a knife again, which I didn’t want. I knew I needed something more functional and it turned out CrossFit was it.

Fox – Jacinto taught my first teaser as well! We did just about every movement under the sun, and I also was hooked. So, you were a gym rat?

Rickke – Not really, although I did have my routine. I was the only active person in my family, so I wasn’t really encouraged to play sports. I ended up joining the basketball team in middle school and played throughout high school and got convinced to play soccer and run track very late in high school. I was a keeper in soccer since my field skills were atrocious and I didn’t like the individual aspect of track so much, so I was mostly into my relay events. So, I  was physically active and tried to stay in shape but I wouldn’t say I was a prototypical gym rat.

Fox – Where did you grow up?

Rickke – My dad was a Navy guy so we moved around a lot. I was born in Oakland, California moved to Minnesota and then to Maine later on. Let’s just say I stood out in Maine way more than I did in the Bay Area. I was one of the only brown kids in school, my mom was a domestic worker, and then I came out – all of these things combined created a pretty tough high school experience. My mom cleaned the homes of kids at my school, which seemed like a respectable profession to me, but I learned very quickly that I was different than them, and not a different that they would be cool with. My folks were not very accepting of my coming out at 16, and so I ended up being on my own sooner than I anticipated. High school was tough, but since I was legally emancipated at least I was considered my own guardian and could sign myself out of school early (which I did often)! Jokes aside, the lessons I learned as a youth helped mold me into the person I am today and put me on the path to professional work that is really meaningful to me. Anyway, I eventually moved to Springfield, MA and then to Brooklyn where I’ve been for the past 10 years.

Fox – It seems like you’ve taken challenges and met them head on. How have those experiences shaped the man you’ve become?

Rickke – On a professional level, I gravitated towards social justice organizing and advocacy work. I came to NYC and started working with an organization that is still very near and dear to my heart, F.I.E.R.C.E. where I worked as an organizer and eventually the Director. I really wish FIERCE was around when I was a teenager. I think it’s really important to have spaces for young people to transform individual experiences with isolation and harassment into collective experiences of empowerment and action.

Now,  I’m a full-time student (Columbia – Political Science and Public Policy) but I still work as a consultant supporting a variety of grassroots organizations. My professional work is driven my personal values and what I believe about how the world should work. I know it sounds idealistic, but I feel really strongly that all people should be able to live happy, healthy, and empowered lives. Public policy should facilitate this, not create more problems or barriers for people. And public policy isn’t just for policy wonks (I swear I’m not going to school to be one). I really believe every day people can and should make the government work for them through grassroots action.

I think these personal experiences I shared have a connection to what, in part, drew me to CrossFit. Having to take care of myself early on and dealing with bullying in school pushed me to be very mentally and physically resilient. Years later, when I found CrossFit, it was a welcomed change from my boring fitness routine and it woke me up from just going through the motions at the gym. It brought me back to my desire to continue building physical and mental resilience. Now though, 17 years after I first left my house as a teenager (yeah, I’m aging myself), I feel very lucky to be getting stronger in such a fun and supportive community. CFSBK is great.

Fox – Let’s go there. How did you wind up at CFSBK in particular?

Rickke – Well, convenience was a part of it! I left my job in Manhattan and I live here in Brooklyn…Honestly though, I had been looking for a more strength-biased approach to CrossFit because I realized focusing on strength could help me avoid future injury (if I was smart about it) and knew that’s what was available here. I actually did my Level 1 Cert at the Lyceum in the summer of ‘09 and I really liked the people I met from CFSBK. I checked out the blog for some time after that and sensed the community, smart programming, and expectations of members and coaches alike that were in place here. That’s what truly drew me in. I love the community here. I’ve been to a lot of CrossFit gyms and CFSBK is so welcoming and diverse and I appreciate that I can do a tough workout with someone and then have a deep conversation with them about the flaws of our financial system and Occupy Wall Street.  I also love the commitment to mobility, especially because I came into Crossfit with some limitations from various injuries. I appreciate the mobility knowledge we have on the coaching staff, instead of the “3.2.1. MOBILIZE!” where people actually get competitive with their couch stretches (I’ve seen it elsewhere)! I’d be remiss if I didn’t mention how much I love the ladies of CFSBK, they kick serious ass! One of my favorite moments is at the Subway Series event at CFLIC where Jess banged out like 10 HSPUs in a row and people just erupted in cheers.

Fox – That Jess moment gives me goosebumps remembering it. We do have a bevy of TFBAs…What are your current fitness goals?

Rickke – I want to train smarter, get stronger, and stay mobile and injury-free. I have a new perspective on training now and want to be healthy over the long haul. No more overtraining for me.

Fox – The accrued hours we’ve noticed you spending on a lacrosse call had no small part in choosing you for AOM! Any hobbies you spend time on, what with your leisurely school life?

Rickke – Ha! Really, doing work and school full-time takes up most of my time and I’m lucky to fit in CrossFit in the remaining hours of my week. I am a bit of a novice foodie and like to try new restaurants and I’m into the craft of making classic cocktails and coming up with my own. Ask Asta about the “Hot Scotty” some time. I love to travel when I get the chance – going to upstate NY to hike and I hit Miami when I can to spend time with good friends down there. I played the alto saxophone years ago and I’d like to try picking it up again at some point. What’s up with the CFSBK band by the way?

Fox – Alright, last stock question. What should we look for in a future AOM?

Rickke – I heard Shane say something recently to people in his Foundations class, “90 percent of fitness is about smiling”. He was joking around and helping them get through a tough workout, but I think there’s truth in that. In the end we should be enjoying what we do and a smile is a great way to show it.

————

Thanks, Rickke, for sitting with me for this interview. You’ve become an integral part of our community and it feels as if you have always been here. We look forward to you being part of our little fitness culture establishment for a long time. From all the coaching staff at SBK, congrats!

_____________________
Competition Highlight: Kalista Pappas, age 14, 2008 CrossFit Games Clean and Jerk Event
Are You Ready To Compete? CrossFit 208
How to Think About CrossFit CrossFit Merge
First Aid Skills Tests. Would you know what to do in these Situation? BBC

5 attempts at a max load on the barbell complex:

7 Rounds of:
1 Power Clean
1 Front Squat
1 Push-Press
1 Back Squat
1 Push-Press

Rest as needed between attempts
Check out the WOD Demo

Post loads to comments.
Compare to 9.24.10

What Jimmy R Does when not taking pies to the face

Only 14 Days Remain to Register for the 2012 CF Games Open Sectionals. Register HERE!

The More You Know: Programming This Week

Today’s WOD is the second of three in this cycle’s shortened Crush Week.  We’ll be running four Back-Off WODs starting on Thursday each with a focus on Olympic Weightlifting technique before rolling into the next wave of the Wendler 5/3/1 Cycle. 

Butterfly in the Sky, I Can Fly Twice as High: Join the CFSBK Book Club

Shaye L., Peggy J-L, Teddi M, and Martina O have joined forces to create the CFSBK Book of the Month Club!

The first meeting will be held on Sunday, March 11^th at 5:00 PM at [location TBD].  Please feel free to bring Paleo-friendly snacks to share! The first BOM will be Super Sad True Love Story:  A Novel by Gary Shteyngart.

If you have questions or want to RSVP to the first meeting on Sunday, March 11th please email Martina O. at parisgirl30(AT)gmail.com.

For full details check here.

_______________

What’s the last book you read?  Fiction or not, would you recommend it to the book club?
_______________

I Am The Fittest CrossFit
Paleo Diet: Am I Losing Enough Weight? Robb Wolf
The Carbohydrate Loading Conundrum Robb Wolf
Sh*t CrossFitters Say Youtube
St*ff CrossFitters Say Youtube

Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees

Post rounds completed and Rx to comments.

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

Dan B. During 2011 Open Sectionals WOD #2

“Do not let what you cannot do interfere with what you can do”*
or, Why I Should Sign Up For the Crossfit Open Sectionals

by Noah Abbott

For most of the year at CFSBK, our coaches and clients stay focused on Crossfit as it pertains to lifestyle.  Lifting heavy things, practicing new skills, moving with speed and accuracy- these endeavours make us feel better, move easier, and (wait for it…) look better naked. (Groan.)  With the advent of the “Open Sectionals” model for the Crossfit Games, our gym now has 6 weeks each year where we shift our focus, however briefly, to Crossfit, the Sport of Fitness.  

CFSBK prides itself in being first and foremost a positive supplement to people’s existing interests, activities, and lives in general.  We want to make your hikes easier, your kids lighter to toss around (gently), and your general sense of self-worth, confidence, and outlook to be bolstered by our humble living experiment in physical culture.  Rarely do you hear the words “elite” or “firebreather” thrown around- for chrissakes we’ve got a book club!  Why mess with that formula?  Why sign up for the Games at all, where I will have to attempt the same workouts performed by the same Crossfitters now starring in a Reebok commercial near you?

“A ship in harbor is safe, but that is not what ships are built for.” -William Shedd

So said William Shedd, theologian, presumably speaking not about the religion of Crossfit but about the religion of, you know, God.  Still, what Shedd said (say that 5 times fast!) holds true.  We spend all year training our bodies to run and jump and lift heavy things.  For 6 weeks we have an opportunity to examine that training, in an arena designed so that every athlete can do at least part of each workout.  Think of it as every baseball fan getting invited to spring training with the Mets and getting to take batting practice, regardless of ability.  (In fact, the Mets might want to consider this concept- they can use any help offered.)  

“That which we persist in doing become easier to do; not that the nature of the thing itself is changed, but that our power to do so is increased.” -Ralph Waldo Emerson

In seriousness, testing your ability in a competitive setting, full of adrenaline, support, and feedback, can help you break through plateaus, summon the courage to attempt what you considered impossible, and show how much you can achieve with the right motivation.  Many athletes at CFSBK have PRed lifts, WOD times, or miraculously discovered skills they thought were outside of their purview during competitions.  Beyond simple Crossfit metrics, competition allows us an opportunity to hone our determination, bolster our resolve, and find comfort in discomfort, mindsets applicable and useful in daily life, not just when we have to do burpees.

“The most important thing in the Olympic Games is not winning but taking part; the essential thing in life is not conquering but fighting well.”-Pierre de Coubertin

Competing in “The World Series of Competitive Exercise” is no small feat.  Most non-Crossfitters will probably think you were on ESPN and they just missed your heat.  You can say you did the same workout that Annie Thoriskjewiofjwiofnvkerjnfijercfnrfv and other really strong people did.  Impress your friends!  Wow your neighbors!  You’ll be the talk of the watercooler!  

“Black Sea, what do I see?
(This) glimmer on the ocean, (is it you?)
Black sea for you and me
(So) close but far away
Na, na, na Can there be a chance?
Na, na, na, For you and me
Na, na, na, Feel my humble stance
You’re my swedish complete taboo”
-Ace of Base

Ok, so that last line makes no sense at all, but The Black Sea is awesome!  We at CFSBK make a point to travel to the Open Sectionals events, wear our super fierce Skull and Crossbones T’s and support our athletes loudly and semi-intelligibly.  That’s the Black Sea (I’ll leave the Swedish taboo part up to your own imagination.)  So, even if you decide not to compete this year, come check out the atmosphere at the events!  Lend your support, make some noise, eat and drink merrily when its all done.  Who knows, maybe it will inspire you to sign up for next years Games.  See you there!

Register for the Open Sectionals HERE Today!

___________________
WOD Demo with Jenn Jones CrossFit
A Whole New Person CrossFit
Jungle Tribes Untouched By Modern Civilization BBC
CrossFit Cribs: CrossFit New Haven
T-Rex Trying

75%x5
85%x3
95%x1x3 (no rep out)

Post loads to comments
Compare to 2.4.12 and 1.20.12

then,

3 Rounds for time of:
35 KB Swings 24/16kg
25 Sit Ups
15 Push Ups

Post RX and time to comments.

True to his word, Jim R takes a pie to the face from a lost bet to DH3

Congratulations to Mike B and Janelle R on their recent enagement!

Have you registered for the CF Games Open yet? You can register right here.  Go Team SBK!

What Now? Upcoming Programming

Thus marks the end of our first two waves of the Wendler 5/3/1!  Starting tomorrow we’ll be doing a 3 WOD Crush week (Sunday, Monday, Wednesday) followed by a 4 WOD Back Off Week (Thursday, Saturday, Sunday, Monday).  This back-off week will have an Olympic lifting focus.  Then we will hop back right back into the next wave of the Wendler.  Onward and upward we go!

Update from Lana Z.: We Made It!

Lana Writes:

3 days ago, I was getting ready to lose hope on the project, we had less than 60 hours left to hit our goal – which was $2500 away at the time. I was feeling pretty grim and hopeless. But instead of curling up in my bed and crying which, I’ll admit, I kinda wanted to do…. Kristen and I grabbed our notebooks and went begging door to door for donations from the local businesses in the area. We wrote 7 thousand emails to friends and family members and sent the information to as many blogs as possible in hopes that somehow we could make it work.

Let me just say, WOW, what a tremendously supportive community we have here in Brooklyn! Our neighbors shared our project and threw in their last minute donations, which added up quickly. The local business owners dove right in – excited to help in any way possible – even those that weren’t able to help financially offered me lunch, donuts, coffee, or the option to have them cater our events throughout the summer. The project was published in lots of blogs including the Huffington Post! Our friends and families gave what they could, and the members of my Lana’s gym (CrossFit South Brooklyn) contributed almost a thousand dollars collectively! (talk about an amazingly supportive fitness community).

After all this, here we are! OVER our goal! What an amazing couple of days it has been! 

Seriously, thank you all SO much! We have a lot to do now 🙂
___________________

LaLanne Fitness Plans for the Open CrossFit
What Can You Do to Avoid Monsanto’s New, Deadlier Nuerotoxic Sweetner? Very Little Daily Kos

Allan E. Proud Dad!

Happy Eating to everyone attending The 6th Paleo Challenge Rest Day Dinner tonight at Casa Zellner!

Congratulations to Martina O. on completing in the Empire State Building Run

Martina O finished the 2012 Empire State Building run in 25:34.  That’s a total of 86 flights and 1,576 steps. Congratulations Martina!

Like Books?  Join the Book Club!

We all know CrossFitters love their acronyms, so we thought it was about time to throw another one in the mix – BOM (Book of the Month). 

A few members (Shaye L., Teddi M., Peggy J-L. and Martina O.) expressed an interest in forming a monthly book club that would be open to the CFSBK community.  As a start, the group will meet monthly to discuss a pre-selected work of fiction.  The first meeting will be held on Sunday, March 11^th at 5:00 PM at [location TBD].  Please feel free to bring Paleo-friendly snacks to share!

The first BOM will be Super Sad True Love Story:  A Novel by Gary Shteyngart. 

From Publisher’s Weekly: 

Shteyngart (Absurdistan) presents another profane and dizzying satire, a dystopic vision of the future as convincing—and, in its way, as frightening—as Cormac McCarthy’s The Road. It’s also a pointedly old-fashioned May-December love story, complete with references to Chekhov and Tolstoy. Mired in protracted adolescence, middle-aged Lenny Abramov is obsessed with living forever (he works for an Indefinite Life Extension company), his books (an anachronism of this indeterminate future), and Eunice Park, a 20-something Korean-American. Eunice, though reluctant and often cruel, finds in Lenny a loving but needy fellow soul and a refuge from her overbearing immigrant parents. Narrating in alternate chapters—Lenny through old-fashioned diary entries, Eunice through her online correspondence—the pair reveal a funhouse-mirror version of contemporary America: terminally indebted to China, controlled by the singular Bipartisan Party (Big Brother as played by a cartoon otter in a cowboy hat), and consumed by the superficial. Shteyngart’s earnestly struggling characters—along with a flurry of running gags—keep the nightmare tour of tomorrow grounded. A rich commentary on the obsessions and catastrophes of the information age and a heartbreaker worthy of its title, this is Shteyngart’s best yet.

And the New York Times Book Review is HERE

If you are interested in selecting a fiction book for an upcoming BOM meeting, please bring your suggestions to the first meeting where we’ll pick the books for the next three meetings by random drawing.  We figured it would also be helpful to have a discussion leader to keep the conversation flowing, so if your book is selected, you should also be prepared to be the discussion leader that month.  All this means is that you need to attend the meeting and have a few questions prepared about your book. Easy stuff!

If you have questions or want to RSVP to the first meeting on Sunday, March 11^th please email Martina O. at parisgirl30(AT)gmail.com.
___________________

Read Pat Sherwood’s “Lesson’s Learned” article.  What lessons have you learned about training and life from CrossFit? 
___________________

Lana Z.’s ‘Art Not Arrests’ Would Memorialize Crown Heights Violence Huffington Post
The Manimal is Back: Pat Barber CF Games Profile CrossFit
Arkasia, or Why You Act Against Your Own Better Judgement Mark’s Daily Apple
All 47 Sports and Fitness Activities, Ranked Gawker

75%x5
85%x3
95%x1+

Post RX and reps to comments.
Compare to 2.2.12 and 1.18.12

then,

Tabata Power Cleans
155/105

Post RX and reps to comments. 

Melissa L. Jumps Around

2012 CF Games Open Sectionals: Do You Have What it Takes?

Registration for the 2012 CF Games Open Sectionals is going on now and that means anyone across the country can register and compete!  We currently have 12 athletes signed up to compete and after last year we’re looking for another strong showing of participants!  Just like last year CF will be posting Sectional WODs each week starting on February 25th and if last year is any indication the WODs will be programmed with the idea of getting as many athletes to compete.  That means this is a competition not only for the battle-tested WOD-hardened firebreather but for any one who can participate Rx’d (No scaling is allowed)! 

Athletes interested in competing must register no later than February 26th at 5pm

Just to get an idea of what HQ programmed last year, the first WOD of last 2011 Sectionals was:

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches

The Power snatch loads were as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60+: 65lbs/30kg
Masters Women 55-59, 60+: 45lbs/20kg

We’ll be hosting one WOD from competition and sending members out to our friends at CF Virtuosity, CF LIC,  CF Queens. 

These events will be open for registration starting 2/18.  There will be prizes and all kinds of fun and we want to have a ‘Black Sea’ of supporters to cheer on our athletes!

Can’t travel?  We’ll be giving members a chance to do these workouts at CFSBK during the week! 

This is an incredible event and great way to test yourself along with tens of thousands of athletes around the world!  We hope you’ll join us in representing CFSBK!

Check out the Promo Clip for the Open and get pumped!

___________________

Did you compete in the 2011 Sectionals?  Will your represent Team CFSBK in 2012?
___________________

What are the CrossFit Games? Youtube
Inside the Cult of Crossfit Yahoo Health
Mindful Eating as Food for Thought NY Times

75%x5
85%x3
95%x1+

Post loads and reps to comments
Compare to 1.31.12 or 1.18.12

then,

“DB Fran”
21-15-9
DB Thrusters
Pull Ups
There is a 10 minute cap on this WOD.  Rx the Thrusters and Pull Ups to a scale that allows for unbroken movement

Post RX and time to comments.

Dan H3 Calisthenic King

Happy Birthday David “D-Turn” T.!

Lana Z. Updates Us on Her Kickstarter Campaign!

Lana writes:

As of now (Tuesday morning), I’m pretty far away from my goal still — we still have about $2500 to raise by Friday, which is a little nuts, but is totally possible. Sadly, if I don’t reach the goal by Friday, I will have done hundreds of burpees for nothing other than these amazing new shoulder muscles — which isn’t too terrible really 😉

Since the last blog post about the project, I added new corporate sponsorship rewards for the project. Mostly I’ve been doing this door to door sales-woman style, but, they are also available as rewards on our Kickstarter page. If anyone at CrossFit is looking to promote their personal business, this might be a great way to get your name out to the local Brooklyn community as well as the larger design/NYC scene. I have already received a lot of press based around the project and have done lots of interviews for great blogs and magazines, I expect this to continue and grow. Feel free to contact me if you have questions: Lana@groundupdesigners.com

On a personal level, this will be my first built architectural work, which makes the project extra important to me. As an architect, it’s really hard to see your vision come to life, it requires a lot of community support and a lot of money… that’s why I’m here on begging for donations from friends. So yeah, if anyone within the CrossFit community is able to make a donation and get me a little closer to my goal, it would just make my life. Thanks so so so much for all your help so far, you guys have already blown my mind with your support and I really truly appreciate it. Of corse, the ‘1 burpee per $1’ reward is still an option for you guys, but please be patient as it may take me a day or two to recover between sets — I’ve received warnings from multiple coaches about this, so maybe I should listen 😉

MAKE A DONATION HERE 🙂

For fun: Here are the videos I made of myself doing burpees for all the awesome folks who already donated!

 

100 Burpees for Sameer

65 Burpees for Joy

50 Burpees for JR

35 Burpees for Dan H (to be completed at the box with Dan at my side, because he is extra nice and offered to do them with me)

20 Burpees for WODstack (yeah, I don’t know how I got that to happen)

20 Burpees for Coach Margie (My dog does a Burpee in this video, YESSS!)

20 Burpees for Corbett

20 Burpees for The Coaches Fox

10 Burpees for Traci

(If I missed you in the list of backers, please let me know… some people might have slipped by my attention)

THANKS SO SO MUCH!! 

<3

Lana

__________________

What’s your goal for tonight’s rep out?
___________________

They’re no purple drink but Brooklyn Paleo has two delicious drink recipes! Here and Here Brooklyn Paleo
What are the CrossFit Games? CrossFit
20 Common Grammar Mistakes that Everyone Makes LitReactor
Ad Age Names Several Small Business as Hottest Brands Huffington Post
Iranian’s Women Ninja Training CNN

Underneath his hoodie…a weighted vest!

Happy Belated Birthday to Katie Mo. & Liese Merry!  Happy Birthday to Kristin H.!

Underneath the Hoodie: David Osorio, aka El Oso

By Margie Lempert

Height: 5’6”
Weight: 145
DOB: 11/10/84
Born: Bogota, Columbia
Grew up: Roxbury, NJ
Place of Higher Learning: West Chester University, Kinesiology Major, Nutrition minor

After a long and unintended hiatus, I am pleased to present the next subject in our series.

Imagine an outline of David. Just the black borders tracing a small legged boy, a widow’s peak, and a baseball cap, filled in with the barely discernible vision of tight pants, Horror T du jour and constant stubble. This is David as a child: an approximation of himself. Nondescript, unremarkable, mediocre, even in his own estimation. He was vaguely pained by it, but unable to address it, assuming that once he left for college, he would begin to fill in his frame.

Today he stands in stark contrast to the child that floated along, generally amiable, playing video games during the summer and ice hockey in the winter, but with no real commitment to anything. It’s as though he materialized at age 18, quickly burned through his youth and became an adult, which perhaps begins to explain the precocious success this 27 year old has found already. A year for David is like 5 years for the rest of us, making his true age somewhere around 45.

As he predicted, at college david suddenly became David; 0 to 100%. Despite any real indications in his youth, he knew he wanted to major in Exercise Physiology. He was a good student, president of the Karate Club, and frequent volunteer for Habitat for Humanity. He was the guy programming workouts for his friends. He wasn’t a natural athlete, and so “primal movements” compelled him: they were special and fun and anyone could learn them. He dreamed of a system of exercise that would push regular folks to play hard. Through Karate (for which he earned a brown belt), he organized tournaments and taught classes.  As is still the case, his interest in the physical straddled sport and rehabilitation, and he helped the Exercise Phys department start a 4 year specialization in Physical Therapy.

One of his most formative moments in college happened at a YMCA: a cop who worked out there introduced him to CrossFit.com and that was it.  That was the system David had been dreaming of and knew it would have to play a major role in his future career.
 
One of his degree requirements was to complete a practical internship. He would often drive by Chuck Mound’s Performance Training which focused on power, speed and agility development for high school and collegiate athletes. That would be his spot. Suited up, he impressed at the interview and made all the students think he was a recruiter. The internship was a mixed blessing. There was no real mentor or structure to his role there, but by then David had a confidence and persistence that allowed him to take control of his experience. He worked with a range of athletes and developed his ability to systematize, lead groups and create curriculum. He taught himself how to teach.

My first day at CF South Brooklyn was preceded by a lengthy email correspondence with David. Because of the way he handled our surprisingly personal exchange, I imagined he was at least my age, if not older. I arrived at the Lyceum a CFNYC member eager to see whether the neighborhood gym could be a viable supplement. As I came down the stairs, I was immediately greeted with “Margie?” and there was David: much younger than I expected, sporting a handkerchief around his neck, possibly a hipster, but actually too nice to be that. I was one of three people in class that day (John Ciambriello and Erik Kelly were the other two, for those of you who know them). I dug it and decided to start going to the two classes per week that were on offer.

Soon I met Mike, David’s former roommate and childhood best friend. He was part of the reason David was even in New York. Back in high school, they’d decided to come here together after college. Holding true to their youthful promise, they found a place in Brooklyn and David put his resume on Craigslist. Equinox called him for an interview where he made such a good impression that they offered him a salaried job as a trainer – a very unusual position in the commercial gym industry. The job was great; as was now characteristic, he became a leader there and was given a lot of autonomy. But he was still entranced by CrossFit and new he had to start an affiliate of his own.

David’s parents were pleasantly befuddled by all this. After all, their picture of young David didn’t really look like this hard working, goal oriented person passionate about health and fitness. But suddenly their son was aiming to be a business owner. At that time, one could affiliate before being Level 1 certified, so David paid his dues and started pedaling his wares.

Each class, David would gather up his kettlebells, jump ropes, a sandbag and walk himself over to St Mary’s park underneath the BQE to sit and wait for people to show up. He’d hang around, and then after no one came, he’d gather up his equipment and walk himself home. This happened for a while until one day Jaime (now a long time client) showed up! But they were locked out of the park and couldn’t train. Finally, someone called.  And then another person. And then another. At last, he was training 4 or 5 people on a semi-consistent basis in the park, all the while continuing to earn a living at Equinox.

At some point, it started to get cold. He would have to find a place indoors. David hit up every physical establishment he could find, but no one would rent him space. And then he stumbled across the Lyceum. It didn’t really seem appropriate, but he figured why not. The Lyceum being the Lyceum, they said sure and David was in business!

Intuition and personality have been David’s guiding business principles. He doesn’t see himself as a talented entrepreneur, but rather a persistent person able to use his vision of the ideal training facility to affect everyday decisions. In other words, he can translate his dream into something functional. I distinctly remember David coming over to me in one of the early classes to whisper in my ear about cheering someone on. It made me feel special that he thought my support would matter to someone, and I was happy to be empowered to give it. Inclusiveness has always been a strong theme at CFSBK. Likewise, pursuing excellence. David believes that everyone can recognize excellence and chasing it, rather than money, has been key to the gym’s success.

David still considers himself a student, though now he is learning how to be a manager and business owner, rather than trainer. The humbled and earnest position of learner is pervasive throughout the gym. As he says, a business is a reflection of the person who owns it. He is learning that his vision must become more specific, quantifiable and systematic in order to take CFSBK to the next level, which will hopefully entrench it as a highly respected health and fitness facility irrespective of CrossFit.

Certainly his preoccupation with cleanliness is a major boon. Mama Osorio rubbed off on him hard. For David, cleanliness means order and order means you can manipulate and predict your environment to get what you want. This is the physicalization of David’s life philosophy which draws heavily on quantum psychology. Ayn Rand’s Fountainhead and The Illuminatus! Trilogy were formative books. Ask him about his tattoos sometime.

It is hard to capture David in just a few pages. There is something unbelievably uncomplicated about him which makes him eminently approachable, yet he is not as forthcoming about himself as his manner invites. His maturity and wisdom often belie is age, until he admits to something like his obsession with watching dachshund videos on YouTube. But these charming idiosyncracies have positioned him well and allowed him to build a unique, welcoming and successful community that we’re all proud to be part of.

Parting Shots:
Horror Movie fanatic. Favs incude Texas Chainsaw Massacre and Night of the Living Dead.
Loves soulful girl music.
Played bass in high school ska band.

3 Top Movements: Midhang powerclean, Inversions, Kipping pullups

Favorite Way to Eat Eggs: Fried, whites burnt and crunchy OR 4 egg omelette with tomato, onion and bacon

Corbett M Needs Our Help with his Latest Project!

_______________
What Are the CrossFit Games? CrossFit
How Massage Heals Sore Muscles NY Times
Yale Discovers a Fungus that Eats Plastic PC World
Mobile Phone Data Reveals Human Reproductive Strategies Technology Review

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

Post rounds completed for each of the 5 cycles.
compare to 7.3.10
Bionic and Heinz WOD Demo
Bionic clears 29 rounds total. How do you stack up?

Andrew M’s 250m Sprint Game Face

Beyond the Blog

Did you know we’ve got an active Flikr account? Check it out here!
Did you know we’re also totes on Facebook.  Proof Here!
Got something (hopefully) nice to say about us?  Yelp us out!

Warm-Up Strategies For Developing Kipping Pull-Ups

We’ve seen people make great progress with our standardized warm-ups over last 2 months.  Here we’ve outlined a plan to start incorporating regular kipping pull-up skill work into your warm-ups.  Like any other skill, you’ll need regular practice to develop mastery of the movement. That being said, don’t go overboard with this, I wouldn’t be swinging on the bar more than 4 times per week. The progression below is broken into 3 steps based on your skill level.  Don’t advance to the next step until you’ve mastered the previous one. This may take several weeks so be patient!

Level 1, The Kip Swing: Add 5-8 Kip Swings before each set of pull-ups during Warm-Up 1. Otherwise you can do 1-2 sets of kip swings when you finish Warm-Up 2. Progress to Level 2 after you can consistently string these together with a nice “pop” on the back end.

Points of Performance
– Make sure you’ve got the right grip. If your palms feel like they’re being pinched you need to readjust.
– Always start from a static deadhang with a tight body and active shoulders.
– The kip should feel fluid and “springy”. Try to ride the momentum you create
– Before moving to Level 2, ask a coach to access your kip swing.

LEVEL 1 VIDEO DEMO

Level 2, The Dynamic Pull and Mature Finish: Now that you’ve mastered the kip swing and have found the weightless “pop” on the back end, try to reopen your hip and get over the bar. Make it your goal to use momentum, not pulling strength to finish the pull-up. When you get over the bar, hold the top for a 2 count. This will help you establish a mature finish position. Lower yourself down and reset.  Perform 5 reps in Warm-Up 1 instead of your normal pull-ups and do 1-2 sets of 3 reps at the end of Warm-Up 2

Points of Performance
– Don’t slow down your kip swing before you attempt to get over. This is a common mistake.  A bigger kip will make the pull-up easier
– You’ll have to reset after each rep. Kip swing > Dynamic Pull-Up > Hold over the bar for a 2 count > lower down and start over.
– You haven’t completed this step until you can consistently get over the bar in one fluid motion.  Any stalling, slowing down or extra little kicks to get over constitute a work in progress on level 2.
– Have a coach look at your progress before moving to Level 3.

LEVEL 2 DEMO VIDEO

Level 3, Stringing Them Together: Now that you can kip over the bar you need to work on linking them together. If you’ve been diligent about holding the top of the pull-up, you’ll have plenty of time to work on Pushing away back into your kip swing. Once you can link 2 together, incrementally add reps until you can link 10 together. Watch the video at the bottom of this article to see this in real time.

Points of Performance
– You don’t need to lose the momentary pause at the top of the pull-up. In fact, the ability to do this indicates that you’re all the way over the bar.  Sometimes folks develop a kipping pull-up and need to reach with their chin to get just over the bar, this is not a complete kipping pull-up. Try to get the bar to neck level.
– This step is all about timing and rhythm. If you lose your balance or develop a pendulum swing, stop and reset.
– Be patient! Developing your pull-ups is going to take some time.  The good news is that its’ MUCH harder to get from 0-2 kipping pull-ups than it is to get from 2-10 so once you find your rhythm it’s just a matter of consistent practice to pile on the reps.

LEVEL 3 DEMO VIDEO

Watch these videos (Kipping Pull-Ups Part 1 and Part 2) to see some of these progressions broken down. As always, ask a coach if you need any help with these steps!

_______________
What is a Brand? CrossFit
Is Twitter More Addictive Than Booze? Gawker
Just why exercise is so good for people is, at last, being understood The Economist
Coach! I Totally Get It Now!  Cathletics
Dirt Is Mainly Good For You – Especially Children The Missing Human Manual