Snatch
1-1-1

Clean and Jerk
1-1-1

Each athlete has three attempts to find a 1 rep max Snatch and Clean and Jerk.  There is a one minute time limit for each lift once the bar is loaded to your desired weight.  If two athletes total the same amount of weight at the end of the meet, "Grace" as Rx'd will be used as a tie breaker.

Post loads to comments.

Steve and Joe do Snatch Drills

Today is the last event in our 4 part Subway Series competition with CrossFit Virtuosity, CrossFit Long Island City and CrossFit Queens.  Thanks to everyone who has participated to make our first run of this idea a big success!  We will crown the winner of the series today and celebrate with a BBQ and potluck.  Please remember that there are no Group or Teaser classes today.  That being said, everyone is invited to come out, socialize and have fun.  Today's event starts at 9:00am

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Good luck to Coach Margie, Coach Jeremy, Paulie S, Juliana A and Jack L on their Powerlifting meet this weekend. Please keep us all updated with how things go!

Congratulations to our BTC athletes performance on last weekend's Lake Placid Iron Man

Tom M: 10:52:22    swim: 57:03    T1: 6:40     bike: 5:41:12      T2: 4:04      run: 4:03:2

Alex V: 11:04:22   swim: 1:10:28    T1: 6:41     bike: 5:50:11    T2: 4:02      run: 3:53:02

Greg H: 11:16:48    swim: 1:03:04    T1: 8:20   bike: 6:04:52   T2  5:47     run: 3:54:46

Amy R: 11:28:40    swim: 1:07:16   T1: 7:06   bike: 6:10:15    T2  2:56    run: 4:01:08

Pretty damn awesome results!! The swim is 2.4 miles, the bike is 112 miles, and the run is 26.2 miles.
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Tomorrow is the last Subway Series challenge at CrossFit South Brooklyn.  We will not be running regular classes, please show up around 8:45 if you plan on competing and bring a side dish or prepared meat for the potluck afterward. Interested in participating? There's still time to sign up here!

So far Team SBK is as follows: Brian D, Gabrus, Katie M, Bethany B, AJ, Josh M, Laurel M, Ryan P, Jess F, Sameer P, Dan R and Chris Fox

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Interested in what else is going on in CrossFit locally?
+ Sept 11th Team event at Albany CrossFit Details Here
+ August 21st Charity event at CrossFit Hoboken Details Here

3 Rounds for time:

Row 500m

12 Deadlifts, Bodyweight
21 Box Jumps,

24"/20"

Post loads to comments.

compare to 10.31.09

Ring Rows
5×5
3-2-3 Tempo

Jack Sets up his Squat

Remember that On Ramp class is tonight at 8pm and open to all members.

Take a stroll down memory lane with SBK!
Fight Gone Bad 3 Photo set ($7,303 Raised)
Fight Gone Bad 4 Photo set ($26,826 Raised)

Will you be a part of Fight Gone Bad 5?

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Pat Barber does "Christine" CrossFit
God's Workout NY Times
Why being terrible is kind of wonderful The Talent Code

5-5-5
(E3/8) Sets Across

Post loads to comments.
compare to 7.24.10

7 Rounds for time:
3 Dumbbell Snatches
3 Dumbbell Push Presses
3 Overhead Dumbbell Lunges

Perform each movement first with your left arm and then with your right.  If you feel comfortable with kettlebell snatches feel free to use a KB instead of a dumbbell.

post time and Rx to comments.

Working Muscle Ups

Gabrus, Katie M, Bethany B, AJ, Josh M, Laurel M, Ryan P, Jess F, Sameer P, Dan R and Chris Fox have all signed up for this Saturday's weightlifting competition at CFSBK.  Remember that there will be no regular group classes but there will be a BBQ and potluck afterwards.  Please bring your finest paleo dish and weightlifting shoes!

14 people have already signed up for FIGHT GONE BAD 5.  This is our annual charity event in which we compete to raise money for two great causes.  For more information and to sign up, click here!

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High Jumpers are able to pass over high bars while their center of mass passes below it.  How is this possible?  Watch this video and see the technique they use to accomplish this feat.

Nicole Lifting

Happy Birthday, Brian D! Happy Belated Birthay, Jim R!

Our brand new CrossFit ON RAMP classes start tonight at 8pm with Coach Shane!

2 steps forward, 1 step back…then 2 steps forward again
By Coach Fox
 
In the beginning, there was progress. Oh, sweet progress. You had just started working out and it seemed like for those first few months (or even  years!) nothing could stop you. Each time you squatted, more weight went on the bar. Each time you power cleaned, it got faster and heavier. You started to see visible muscle through ever-diminishing fat stores and life was good. So what happened?
 
When a trainee is new to the iron game any stimulus will do wonders for strength gains and physique changes. Call it beginner’s luck if you want. Those of you who have been at it for some time now may have noticed a “plateau”. Well, OF COURSE! If linear progression (adding weight to the bar each time you revisit a lift) worked indefinitely we’d all have 1000+ squats by now. Every so often a few things are necessary to allow making more gains.  Enter 2 steps forward, 1 step back.
 
– Make sure you have a de-load week programmed in (at CrossFit South Brooklyn call this Back-Off Week). Your body has been stressed for the last 4 weeks (good stress, but stress nonetheless) and it needs a break. Continuing to ask your body to work harder without rest is a recipe for a breakdown either now or down the road. It may be acute like a joint or soft tissue injury, or chronic and subtler like hormonal imbalances and fatigue. Any of these can hamper progress. You can’t be All Max Effort All The Time Gal/Guy and expect good things to keep coming.  De-load weeks are smart.
 
– When the next Press/whatever cycle comes along, don’t think you should start off at the weight you finished the last cycle at. Say you finished at 100 x 5 x 5. If you start at 90 or even 85 and add 5 lbs to each of the next 3 exposures you’ll have added 5-10 lbs to your previous best. Some athletes would KILL for those 5-10 lbs!
 
– When you hit a wall you need to re-evaluate and re-set your numbers, same principle as above. You’re on target to squat 300x5x3 but fail at rep 3 in the 2nd set and rep 1 in the 3rd set. You say, “I didn’t get enough sleep last night (and quietly think to yourself about last night’s toga party…), I’ll hit it next time”. Well, next time you don’t make all your reps either. Don’t just keep banging your head against the same wall. Take 10 – 20% off of that number and MAKE all your reps. You’ll get a training effect because you will actually be SQUATTING, not just attempting to squat. Start building up again from your new number and see where it goes.
 
Don’t be afraid to back off, and don’t hold on so tightly to your ego’s idea of what weight should be on the bar that it prevents you from training intelligently. Working sub-maximally allows you to focus on QUALITY of movement as well (that’s another article in itself though). Not sure where/when to reset your numbers? Just ask. 3 Cheers to progress.

2-2-2-2-2
(E2/4) Sets Across

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compare to 7.19.10

5 Rounds NFT:
5 GHD Sit-Ups
5 Inchworm Walk-outs
5 Vertical Jumps to target

Jay G goes for a weighted 800m Run

Happy 1st Birthday to Linus P!
compare to 7.26.10

So far only Ryan P, Jess F, Sameer P, Dan R and Chris F have signed up for the final Subway Series event being held at CF South Brooklyn this Saturday.  The event is three attempts at a 1RM Snatch and Clean and Jerk.  All are encouraged to participate!!! Sign up today!  There will be no Group classes on the 31st.

Feeling beat up from this weekend's WODs?  We've got a great Active Recovery class planned for tomorrow at 6pm.  Come on down.

As many rounds as possible in 12 minutes of:
5 Deadlifts at 1.5xBW
10
Pull-Ups

The cap for deadlift weight is 275 for men and 185 for women.

Post time and Rx to comments.
compare to 5.6.09

Skill Work
Jerk Rack 101 and transitions from Clean to Jerk

Snip got her "BFS" (Bigger Faster Stronger) at CrossFit South Brooklyn

CFSBK would like to bid a heartfelt farewell to our friend and teammate, Steph "Snip" W who will be moving to PA to and enrolling in a MFA program.  Steph has been CrossFitting for about a year with us and recently wrote "CrossFit: A Field Guide" Part 1 and Part 2. Good luck, Snip! We'll look forward to keeping up with your adventures and seeing you when you come BACK.

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Congratulations to Team SBK on their 2nd place finish at yesterday's Strongman/woman event at CrossFit Virtuosity.  Here is how the event broke down by gym and how our top 3 competitors did. (We'll post full standings once they're released)

1st: CrossFit Virtuosity
2nd: CrossFit South Brooklyn
3rd: CrossFit Long Island City
4th: CrossFit Queens

Men:
Josh M 1st Place overall
Paulie S 3rd Place overall
Ryan P 14th Place overall

Women:
Katie M 1st Place overall
Jess F 3rd Place overall
Juliana A 11th Place overall

The next and last Subway Series event will be held on Saturday the 31st at CrossFit South Brooklyn.  The event will be three attempts at a max Snatch and Clean and Jerk.  There will be no normal classes that day and everyone is encouraged to sign up or come on down and enjoy the event and some BBQ.

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What is your current favorite song?

5-5-5
(E2/8) Sets Across

Post loads to comments.
compare to 7.21.10

For Time:
30 Back Squats at 75% Body Weight
Row 1000 meters

Post time and load to comments.

Paulie SS goes for a 400lb stroll through Red Hook

Good luck to team SBK competing at the Strongman Challenge today at CrossFit Virtuosity!

  FIGHT GONE BAD! 5   
FGB is an annual charity that CrossFit gyms across the world participate in to raise money for the Prostate Cancer Foundation and Wounded Warriors Fund.  Just like last year, we'll form teams, make rad t-shirts and have a big party to celebrate the event.  There will also be awards for top performers and the coveted Skull and Crossbones hoodie will be awarded to the highest fund raiser.  If you can't make the event, we'll also be doing "Fight Gone Belated" for folks with scheduling conflicts.   This means there are no excuses not to sign up!
SIGN UP HERE

Check out FGB 2008 at CFSBK

Herschel sets up
for a 31x BW deadlift ..or maybe press

How do I prioritize when training only 2 or 3 times a week?
By Coach Fox

This question comes up pretty often at CrossFit South Brooklyn. As you are probably aware, we program for a 5 day workout week (M, W, Th, Sa, Su). Some of you, for various reasons, can not make it to 5 classes per week. So what’s an earnest athlete to do? Here are some ideas:

1. If you have another well equipped training space (home gym, decent globo-gym, etc…) make up the programmed work outs on your own. Unless you have a great training partner doing these with you, err on the side of caution when choosing load and intensity levels.  It’s invaluable to have an intelligent pair of eyes watching your form.
* It’s never a good idea to Bench Press (which we rarely do at CFSBK) alone, and you shouldn’t Back Squat maximal loads alone either. 

2. Stay active on days you don’t make it in to the gym. There are a TON of exercises you can do with your own body-weight and minimal equipment. Can you do 1/2 "Cindy" at the local playground? Why not? How about a 10 minute AMRAP of 20 Sit-Ups, 35 Double Unders, and 50 meter sprints? Also, check out Comprehensive Body Weight WOD pdf for a ton of other ideas. Fresh out of Foundations? Practice your Squats, Push Ups, Planks, Sit Ups, etc a few times per week. It’ll pay off in spades down the road.

3. If you're coming to the gym 2-3 days per week then we recommend getting your squats in. At CFSBK we squat 2x per week for a reason. Getting stronger at the squat will get you better at everything in the gym, and a whole heck of a lot outside of it as well. Even if it’s not a “squat day” for us you can bet you’ll never be turned down by a coach when asking for a place to make up a squat exposure. Best case is to do it before you take a class, but after is OK too.

So, focus on the strength movements in the current cycle, prioritizing the squat variant. Remember – getting stronger will almost always mean getting better (just look at Chris Spealer’s performance at this year’s CrossFit Games) Use time before and/or after class to work on your particular weaknesses (not just double unders ‘cause you’re awesome at them and they look cool…). Are you chasing the sometimes elusive kipping pull up? Spend 5 minutes practicing. The kettlebell snatch? Spend time practicing. Does your conditioning suck? Run or row a few sprints after class or do a 1/4 Murph. Not sure what supplemental work you should be doing? Just ask one of us. It’s our greatest pleasure to see all of you become better athletes and achieve your goals.

Why you should exercise

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Registration for Fight Gone Bad 5 is now open!
Last year CFSBK raised $26,826 for charity.  The first step for participating in this great cause and event is to register for our team.  We'll be forming teams and doing FGB specific training as the event gets closer.  Stay tuned!

3 Rounds of:
4 Tabata Intervals: Dumbbell Push Press
4 Tabata Intervals: Box Jump
4 Tabata Intervals: Kettlebell Swing
Rest 1 Minute

1 Tabata Interval = :20 Work / :10 Rest

Post total reps per movement and Rx to comments.

Skill Work
Split
Jerk landing drills

Becca S gets strong at the CFSBK Annex, Quist Industries

Rebecca S, Paulie S, Ryan P, Josh M, Christian F, Jeremy F, Katie M, Juliana A, Jess F, Sameer P, Dan R and Margie L have all registered for this weekend's Strongman/woman competition at CrossFit Virtuosity. The events are as follows:

Turkish Delight: Each athlete attempts five one-armed Turkish Get-Ups (up only): one at each of the listed weights.
Women: 22#, 42#, 52#, 65#, 75#
Men: 65#, 75#, 85#, 95#, 105#

Atlas Stone Hoist: Each athlete must hoist three stones over a barrier. Score is total time taken to complete all three hoists. 1 minute cap.
Women: 38″ barrier; 72#, 95#, 116#
Men: 49″ barrier; 95#, 135#, 175#

Press-Off: Max reps keg shoulder-to-overhead in 30 seconds (100#/50#.)

Drag Race: 80′ sled drag (160#/100#) for time.

Interested? Sign up here!