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!

______________
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!

________________
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!
__________________
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.

____________________
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!
___________________
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.
________________
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.

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

Perform the following complex every minute, on the minute, for 20 minutes
5 Dumbbell Deadlifts
5 Dumbbell Hang Power Cleans
5 Dumbbell Thrusters

Loading is 45% bodyweight for advanced athletes.  This version of “The Bear”
was made popular by coach Mike Rutherford. If you are able to complete
all the rounds,  first start scaling up until you can do the weight as
rx’d, then begin to add one rep to the circuit.  7 reps of the complex
for 20 rounds as rx’d is the gold standard.

Post load and rounds completed as rx’d (within the minute) to comments. If you fell behind the clock, indicate how far you got and how many rounds you were able to complete in the remaining time.
Compare to 12.9.09

Ever hear the one about the Powerlifter and the O-lifter?

Hybrid Total Results

Team SBK represented in a big way out in Connecticut yesterday! 

Dave Byrd-515/175/565-1255 for 2nd Place in Master’s Division 
Billy K.-215/NL/325-540
Jim R.-385 PR/185 PR/385 PR-955
Katie Mears-245/95/315-655 PR
Joel W.-375 PR/155 PR/385 PR
Jeremy F.-395/195/485-1075
Rob I.-275/155 PR/335

Tremendous work by all of the team!  A big thanks to Coaches Margie and Jeremy for organizing the team and getting everyone to put up some serious weight!

Monday Morning On-Ramp

Tomorrow at 7AM we’ll be holding the innaugural AM On-Ramp class!  Athletes fresh out of Foundations or anyone needing more time to refine their basics before hopping into group classes are encouraged to attend.  If you’re unsure whether On-Ramp is right for you email shane@crossfitsouthbrooklyn.com. 

___________________

Who’s ready for Crush Week?
___________________
The Dumbell Bear CrossFit
How Important is Food Variety? Mark’s Daily Apple

 

Back Squat 1-1-1
Press 1-1-1
Deadlift 1-1-1

This is a CrossFit style powerlifting meet in which you have three attempts to find a 1 rep max in each lift listed. Your CrossFit Total is the sum the highest successful lift in each section. For a detailed explanation on the event and standards for each movement, please read Mark Rippetoe’s CFT overview here.  To see how you rank, check out these strength standards.

Post all 9 lifts and your CrossFit Total to comments.
Compare to 8.21.10

Teresa B. During Ken’s Advanced Handstand Class

Happy Birthday to Steph Paddock and Mike Mishik!! Congratulations to Willie who is getting married today!

CF Total Schedule

We are not running our usual group class schedule today due to the Total.  Instead come to 1 of the 3 following slots

Block 1: 8AM-9:30AM
Block 2: 9:30AM-11AM
Block 3: 11AM-12:30PM

Please arrive 15-20 minutes before your slot to complete whatever DIY warm-up you’d like so that we can promptly start with the movement standards and warm-up sets right at the designated time. In the interest of efficiency please come in with an idea of where you’d like to open each lift and what warm-up weights you intened to use to get there. 

**Teaser and Active Recovery are at their regularly scheduled times.**

Go Team!  CFSBK is Competing at the Hybrid CrossFit Total Competition!

Coaches Margie and Jeremy are leading a group of SBKers out to Stamford, Connecticut today to compete in the CrossFit Total at Rob Orlando’s Hybrid Athletics.  The team is:

Jess O. 
Billy K. 
Jim R. 
Dave Byrd
Joel W.
Katie Mears
and Coaches Margie & Jeremy

We wish Team SBK great luck and success today and look forward to news of big PRs from the Total.  Good luck guys!
___________________

Dude, Where’s My 1RM?
By Coach Jeremy 

Everyone has had the experience:  it’s the 2nd attempt of a Crossfit total or your working up to a new 1RM on singles day, you load up the bar with a weight equal to you your existing 1RM, you get psyched up, unrack the bar, go into the hole, and……nothing.  It doesn’t come back up.  Why?  Did you get weaker?  Are you doing something wrong?  Why can’t you do what you’ve already done?

 

Think of a 1RM not so much as a measure of strength capacity but as an act of strength performance.  Veteran lifters will speak of owning a weight versus hitting a weight.  Owning a weight means that you can get under a bar just about anytime you want and move that weight (assuming a proper warm-up and having not done back-to-back hero WOD’s that week).  Hitting a weight is a much less reproducible feat.  It means that on a day where you felt good, were well rested, timed your eating properly, had your weight belt sitting just right, heavenly bodies were aligned properly, and you managed not to fuck anything up,  you were able to squeeze out a higher weight than ever before. It shouldn’t come as a surprise that a weight that you have only hit isn’t something that you can just do on command.  It’s an act of strength and will; repeating it doesn’t just happen.  No sprinter expects to hit a PR every time they run a given distance, not in competition and especially not in training.  There is no reason to just assume that every time you get under a barbell you’re going to PR.

 

We should also consider that not every one’s best event in lifting is the 1RM.  Consider again, sprinting.  All sprinters are fast, that’s why they are sprinters.  However sprinters have different specialties, some are better in a 60m dash, others are better at the quarter mile.  If we took a random group of sprinters and tested their best times at a series of distances, say 60m, 100m, 200m, and 400m, we would probably find that the rankings would look very similar across the events: the faster runners would tend to do well at all of them.  However, you would also expect to see some shuffling of rankings based upon the individual strengths of the sprinters.  Some are better at accelerating, some run the turns well, some finish well, etc. To bring this back to lifting, imagine a group of powerlifters from the same weight class.  If you tested their 1RM, 3RM, and 5RM squat you would see something very similar:  The strongest lifters would tend to be at the the top of each ranking, however you would also see some move up or down the leader board as the reps changed based upon their individual characteristics.  This is relevant to us because the better you are at an event, the 3RM versus the 1RM for instance, the more likely you are able to reproduce your best effort.  We should test our strength at 3RM’s and 5RM’s for precisely the same reason that Track and Field tests more than just the 100m dash as a measure of speed.

 

Weighlifting, Powerlifting and Crossfit Total’s are all tests of 1RM. This isn’t because 1RM’s are magical, it’s just that they are easier to quantify, they are the highest weights (and everyone wants to see big weights), so they lend themselves to being tested. All this being said there is certainly nothing wrong with going after 1RM’s and when game day comes, you want to break some records. Set yourself up for success by working hard at a good program, resting up in the days leading to the event and getting your head inside your lift when you get under the bar.  Once the day’s lifting is over, let it go.  A sprinter isn’t suddenly slow on the day they don’t PR; you’re not weak on the day you don’t either.  Allow for the fact that not everyday you try to PR is going to be the perfect day to demonstrate that amount of strength.

Unbroken

Bon Voyage to Sean B. whose last day at SBK is today.  We wish him and his family the best down in Ft. Benning!

CrossFit Total this Weekend

Our Saturday group class schedule is revamped this weekend for the CF Total.  Instead of our regular group hours we’ll be running the CF Total in 3 90-minute blocks to give athletes time to complete their lifts.  The schedule is as follows:

Block 1: 8a-9:30a
Block 2: 9:30a-11a
Block 3: 11a-12:30a

Please arrive 15 to 20 minutes before your block starts to complete your DIY Warm-up.  Each block will start promptly as scheduled.  Athletes ideally should know their warm-up weights and first attempts for each lift coming in. 

Strength Cycles B & C Still Have Slots

Coach Jeremy’s B & C Cycles still have some room.  Please contact Coach Jeremy at jeremy(AT)crossfitsouthbrooklyn.com if you’re interested/have any questions about which cycle is appropriate/scheduling.

July Cycle B  (Intermediate/Advanced)
7/12/11 – 9/4/11
Tuesdays and Thursdays from 7:00-8:30pm 
and 
Sunday from 10:00-11:30am

July Cycle C (2xW Morning Cycle)
7/11/11 – 8/31/11
Mondays and Wednesdays from 6:30-8:00am

For more information and to register, click here!

AM On-Ramp Starts Monday

The first class of the new morning On-Ramp starts this Monday, July 11th at 7AM.  This is a great opportunity for folks fresh out of Foundations to hone their skills and develop their work capacity before moving in to group class.  If you’re wondering if On-Ramp is right for you email Shane(at)crossfitsouthbrooklyn.com
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To the people doing the CF Total this weekend either at SBK or competing in the Hybrid Total, what are the numbers you’d like to hit in the Squat, Press and Deadlift?
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350 Million People Have Diabetes and It’s Our Fault Guardian
Can We Eat Like Our Paleo Ancestors Huffington Post
US Army Cuts Off Five Fingers, Bangs Head Kings of War