Warm-Up 1 A
3 Rounds of:
15 Hollow Rocks
15 Air Squats
10 Push-Ups
5-8 Pull-Ups

Warm-Up 1 B
3 Rounds of:
15 Hollow Rocks
15 Air Squats
10 Switch or Kneeling Push-Ups
3 Negatives or 5 Leg Assisted Pull-Ups (use rings or maybe box on low bars)

These movements are done for quality. Focus on PERFECT execution on these reps.  Push-ups are held for a 1 count at the top.  Scapulae retract at the top of Pull-ups. 

Handstand Kick-ups
5 sets of 10 Reps

Please watch the following videos as we’ll be using these progressions in class today
Handstand Progressions Part 1, Part 2, and Part 3

Jacinto’s ready for 73 Reps! 

Happy Birthday to Father of the Year and our favorite Sommelier Brian S.!

The Second Annual Subway Series

Another year has gone by, and it’s time once again for an NYC affiliate throwdown: the 2011 CrossFit Subway Series!  All NYC affiliates are invited to participate — the affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year!

Event Schedule

Saturday, August 6th, 9am: CrossFit Virtuosity
Saturday, August 13th, 9am: CrossFit Long Island City
Saturday, August 20th, 9am: CrossFit Queens
Saturday, August 27th, 9am: CrossFit South Brooklyn

For a full rundown of scoring and to register check out the Eventbrite page here.

Last year was an amazing series of events full of heated competition and CrossFit-style commraderie.  We hope you’ll join Team SBK and help bring the trophy home!

She’s a Dancin’ Machine! 

Whitney H. is dancing this weekend in the Von Howard Project’s Triptych at the Dance Theater Workshop.  Shows are Thurs, Fri, and Sat at 7:30pm. Sun at 2pm.

For more information on the performance and to purchase tickets check out the Dance Theater Workshop’s page.

For the facebook savy you can find more information here!

Michelin G’s Restaurant Opened Last Night!

Congratulations to one of NYC’s newest restauranteur’s Michelin G. on the opening of her restaurant Left Bank Manhattan!  She’s been working tirelessly for months to pull everything together and we wish her much success!

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8 Natural Ways to Prevent Sunburn Mark’s Daily Apple
10-Year-Old Kid Workout The Postgame
How Broccoli Fights Cancer Discovery News

Happy Birthday Sarah H!

Fight Gone Bad 6!

Summer just started but it is time to start looking forward to the biggest, baddest fight of the year: Fight Gone Bad!  CFSBK was the number 1 fundraiser in the world (go ahead read that part again) for FBG V due to the hard work and generosity of Matt U (Number 1 individual fundraiser) and to all of our participating members who put in WORK to raise a total of $48,052 for charity!  We hope you’ll join us in working and working out just as hard this year.  It’s an amazing experience every year.  To register and participate for team CFSBK please go here.  As you set up your profile remember to select CrossFit South Brooklyn as your team. 

For more info on Fight Gone Bad 6 in support of Special Operations Warrior Foundation –  check out this here video.

We’ll have more details on fundraising tips, team selection and training for FGB as we get closer to the date!

Feedback Form

At CFSBK we love hearing from you.  Whether you’ve been with us since the beginning or just dropped in for a visit last week your feedback makes all the difference.  We’re adding a feedback form to the blog so you can let us know what you dig, what you don’t and how we can continue to serve you better.  So give our new form a glance and let us know what you think.  You can even fill these out anonymously!  Thanks for your input! 

Yelp us out!

Get it?! Yelp us…nevermind.  Speaking of feedback, CFSBK has been very fortunate to have gotten 13 4-star reviews on our page at Yelp.  If you’d like to share your thoughts on our humble gym with the world we’d love it.  All we ask is you be honest and tell everyone how awesome we are.  Just kidding!  We thank you in advance for giving folks out there your honest opinion of CFSBK. 

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What’s your weak link (Ex: Diet? Strength? Cardio Endurance? Flexibility?) as an athlete? Do you have a plan for turning what’s now your weakeness into a strength?
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Blogger Looks Like Jackass For Charity Kissing Suzie Kolber
Zercher Squats will NOT be in the next cycle Youtube
There is Life Beyond Bagels For Breakfast Robb Wolf

3 Rounds of:
5 Minute Synchronized Row at 22 s/m
5 Minutes Double Under Efficiency Practice

Workout Notes:
– The goal for the rowing piece is to keep everyone at the same pace.  On water team rowing requires that everyone on the boat has near perfect symmetry.  Check out this video to see an Olympic example.
– The point of the double-under pieces is to work on maximal efficiency.  If you’ve got a “donkey kick”, “hip pike” or a “tuck jump” double-under. Now is the time to work on breaking those habits.  If you’re a double under pro, use this time to work on some new movements.

Coach Fox

Happy Belated Birthday, Deb P!

Back-Off Week is Here!  Great work everyone over the course of the last cycle!

For Time:
Run 570 meters
72 Squats
72 Push-Ups
72 Pull-ups or 50 Ring Rows
72 Wall Ball Shots, 20/14
72 Kettlebell Swings 1.5p/1p
72 Deadlifts 95/65
Run 570 meters

To scale the volume on this workout, perform 50 repetitions of each movement instead of 72.  If your pull-ups aren’t quite up to 50, you can scale those to 30 or less.  Keep the run distance the same.

Post time and Rx to comments.

“To be a warrior is not a simple matter of wishing to be one. It is rather an endless
struggle that will go on to the very last moment of our lives. Nobody
is born a warrior, in exactly the same way that nobody is born an average man. We make ourselves into one or the other.”
-Carlos Castaneda

Today’s workout is in honor of Coach Jacinto Bonilla’s 72nd birthday.  Jacinto is like a grandfather to CFSBK and we can’t be happier to be celebrating him with the Storm.  Jacinto has been a friend of the program since 2007 and was actually the first coach we had on staff besides myself (David).  He was always very meticulous about people scaling properly and doing the movements correctly, always patient, always warm and an instant friend to anyone who walked through our doors.  This year’s storm is extra special because Jacinto will be competing in the Masters Division at the CrossFit Games later this month so we want to send him off properly.

Jacinto, thank you so much for being an inspiration to us all, happy birthday and good luck at the Games. We’ll all be cheering for you!

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The Inspirational Trainer, Jacinto Bonilla Part 1 and Part 2 CrossFit Journal Previews (video)

3 Rounds for time of:
Run 400m
30 Burpees

Rest as needed between rounds.

Like Thursday’s workout, we’re working with intervals today.  The idea behind this WOD is to attack each round with veracity. Can you do the 30 Burpees unbroken? How fast was each 400? The rest periods will allow you to increase your work output per round as opposed to doing them unbroken.  Slow down and skill work the burpees if you have difficulty maintaining your midline or shoulder position when you sprawl or walk out to the bottom top of the push-up.

Post time and Rx for each round as well as the length of your rest intervals.

Jason Z (JZ) Squats Heavy

Good luck to everyone heading down to Coney Island for the Brooklyn Cyclones CFSBK field trip.  Bring back a fly ball!

Morning class superhero Shanna (like banana) H is running a marathon to raise money for New York Public Schools.  Help her out (and help her beat her PR of 4:43) by visiting Shanna’s Fundraising Page here.

Scary Movie Night 2: Silent Night, Deadly Night
When was the last time you watched a good scary movie?  We’ve got 2 on tap tonight which we’ll be projecting onto the wall for free.  Tweet the deets below!

The people that brought you Scary Movie Night I and Halloween III: Season of the Witch are back with two more tales of murder and mayhem.  Join us Tonight!  starting at 8pm for a double feature for two of the finest Fright Flicks ever featured on the silver screen.  First, find out that meat IS murder with Tobe Hooper’s masterpiece the original “The Texas Chainsaw Massacre”.  Then stay for a truly chilling tale in which things and people are not what they seem in John Carpenter’s “The Thing”.  This is one of the rare remakes that far surpasses the original.  The first film will start at 8pm and the second at 10pm.  It’s BYOB and BYOPaleoTreats!

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Training Room: Guadamud Eduardo (94kg) from Ecuador Training For the 2007 Pan Am Games Youtube
Gymnastics Falls and Crashes Youtube
CrossFit Games Update 3

1 Round NFT of:
Today’s WOD is to take some out of your day and do something that either helps you unwind or brings you some simple happiness. This needs to be something you don’t normally do or something you don’t think you do enough of. It could be as simple as sitting on your stoop and people watching for 20 minutes or calling an old friend and catching up. Maybe you take your dog for an extra long walk or sneak out of work to catch a matinee.  There are no scaling options for today’s workout, you either did it or you didn’t.

Post workout to comments.

Rebecca R’s Pregnant Badassery

Check out Whitney H at her upcoming show, Triptych from July 21-24. There is a sale on tickets today for $15. You can also get more information on their Facebook page

Community Events
This Saturday we’ve got a Brooklyn Cyclones Game and Scary Movie Night 2 on tap for our members.  We hope to see lots of familiar faces and maybe even some new ones out for these events.  Three cheers for community events!
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What is a Workout? George Allen

8 Rounds of:
Row 250m

Rest as needed between rounds. Your goal is to remain as consistent as possible across all 10 sets.
Check out this video of Coach Nick or Nick’s Dad rowing. While the 250’s will have much higher stroke ratings, your technique should stay intact.  Remember, Technique = Efficiency

Post times to comments
compare to 11.05.09

Eli F and Andrew H.  Good rack partners always watch each other’s lifts.

CFSBK Reviewed
Jes Liao recently came to CFSBK for a 7am class with Coach Shane.  She travels a lot and reviews gyms on her blog.  See how we did!

SBK Article Re-Post!

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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My Conversations: What I am “Listening” For Dan John
What Being Strong Is Teaching Me Dana’s Blog, Derby City CrossFit
The Bamboo Cage: Immobilization and Muscle Pain Better Movement
“Level E” Uneven Bar Movements Montage Youtube

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

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

There is a 30 minute cap on this workout

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

Post time and Rx to comments.

Dan R makes 375lbs look light!

Congratulations to Rahsaan on achieving his green belt in Jeet Kune Do! Check out his blog article about it.

New Equipment!
We ordered 320lbs of competition bumpers, 2 Rogue “Games” boxes which can be 20″, 24″ or 30″ depending on which direction you flip them, 2 more steel 12″ boxes and 22 more stall mats to cover the rest of the concrete floor.  Hip hop hurray!

Scary Movie Night 2: Silent Night, Deadly Night
The people that brought you Scary Movie Night I and Halloween III: Season of the Witch are back with two more tales of murder and mayhem.  Join us this Saturday, July 16th starting at 8pm for a free double feature for two of the finest Fright Flicks ever featured on the silver screen.  First, find out that meat IS murder with Tobe Hooper’s masterpiece the original Texas Chainsaw Massacre.  Then stay for a truly chilling tale in which things and people are not what they seem in John Carpenter’s “The Thing”.  This is one of the rare remakes that far surpasses the original.  The first film will start at 8pm and the second at 10pm.  It’s BYOB and BYOPaleoTreats!

JacintoStorm!
The Storm is coming!! This Sunday marks the end of Crush week and we’re going to end it with a doozy.  Join us in honoring the living legend and CFSBK’s honorary Grandfather Jacinto Bonilla.  The Warrior will be turning 72 years fit this year and is gearing up for a trip to Carson where he’ll be competing in the CrossFit Games masters division. Join history and make it down for this epic WOD!  We will be running a normal Group Class Schedule.

Thanks to everyone who participated in yesterday’s Rest Day Question.  Very interesting answers!  Don’t be shy if you didn’t get a chance to post yesterday, the comments section is reborn everyday!
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CFSBK from the Vault:
Starting CrossFit South Brooklyn CrossFit Journal Preview
Healthbeat Brooklyn comes to CFSBK

David Gets Back Handsprung

Yesterday’s WOD was a doozy! Congrats to Scott L, Ryan P and Mcdowell for finishing it Rx’d under the 15:00 cap. Check out this photo album to see pictures from this WOD’s debut in 2009.  How many SBK’ers can you spot?

CrossFit Total Pictures
David B (the guy with the 1,255 Total) posted some pictures from the Hybrid Athletics CrossFit Total to his Flickr page.  Click here to relive the magic.

Jump Rope Progressions
Want to work on your jump rope skills? Check out these three videos from Coach Carl Paoli over at Gymnastics WOD and see if you don’t pick up some helpful pointers.
Jump Rope Progression Pt. 1
Jump Rope Progression Pt. 2
Jump Rope Progression Pt. 3

CrossFit South Brooklyn offers a unique training experience relative to most health clubs.  Describe the facilitie (or facilities) where you used to train and what it was like.
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Annie Thorrisdottir Talks 2009, 2010 and 2011 Games CrossFit
“Scaling The WOD”
The Home Gym: Jim Agens CrossFit

10-9-8-7-6-5-4-3-2-1 reps for time of:
Power Cleans 155/105
Chest to Bar Pull-Ups
Kettlebell Swings 24/16kg

Post time and Rx to comments.

This workout was the final WOD at the 2009 North East Regionals. We saw lots of bloody hands after this workout so please plan your reps accordingly and watch the “callus” video at the bottom of this post.  There is a 15 minute cap to complete all 165 reps.

From the Vault:
Coach Jeremy tears off a callus with his teeth and finishes this workout at the 09 Reginals in Albany

Ava demos “Active Shoulders”

Quiero Mas South Brooklyn!
Every month we send out a newsletter with upcoming events and a new article NOT posted on the blog.  This month Coach Fox wrote about how to be a better trainee and what kinds of habits one could cultivate to get more out of their training sessions.  What to get in on it? Sign up for the newsletter by putting your email in the box located at the bottom of the right column.
We ALSO have a page on Facebook with new content, member highlights and pictures of ourselves making kissy faces in the bathroom.  Sign up by clicking the the small Facebook icon also located toward the bottom of the right column.

Good Luck Strength Cyclers
This is the first of 8 weeks for everyone who signed up for Coach Jeremy’s Strength Intensive.  Good look to all participating! This will be

On Ramp Today at 7am
This morning is our inagural 7AM On Ramp class. To learn more about On Ramp, click here.

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Why Powerlifting Should Not Be In The Olympics Starting Strength
Manageing Calluses Starting Strength