3-3-3-3-3
(E1/4) L1/2 Sets Across

Post loads to comments.
compare to 2.22.10

Warm-Up
3 Rounds NFT of:
6 Forward Rolls
3 Sotts Presses, 3 Snatch Balances, 3 Overhead Squats
6 High Box Jumps

Assistance Work
Snatch Pulls 3×3

Jess F on last week's barbell complex WOD

Announcing the Active Recovery Class at CFSBK
This class is designed to give your muscles and mind a rest. For an hour you'll be guided through a combination of yoga, soft tissue work, flexibility techniques and traditional calisthenics. Perfect as a rest day for the heavy hitters or as a light days work for beginners and those of us somewhere in the middle. This class is also great for non-CrossFitters who could use a little soft tissue love.

Date: Tuesdays at 8pm
Price: $20 drop-in rate or 1 class on your CFSBK punch card
 
*Participants are encouraged to bring their own yoga mat. If you don't own one, never fear…we've got some mat space for you to flex, bend, and relax on.

Rest Day Open Gym
We're starting an "open gym" format on rest days at CFSBK. This gives our members an opportunity to make-up a previous workout or spend some dedicated time on a personal weakness.  Due to the technical nature of the Power Snatch, Tuesdays will also include led O-Lifting work starting at 5pm and 6pm. 
When you come into the gym, you'll see a posted warm-up and the previous and following day's workouts.

*All members must clear what they plan on doing with the staffed coaches before beginning to train.

Tuesdays:
5pm Power Snatch or Open Gym
6pm Power Snatch or Open Gym
7pm Open Gym until 8pm.

Fridays:
5:30-7:30 Open Gym

Post thoughts and questions to comments.

As many rounds as possible in 20 minutes of:
5 Pull-ups
10 Push-Ups
15 Squats

Post rounds and Rx to comments.
compare to 8.05.09

Assistance Work
Windmills


Brian D christens one of our new platforms

Thanks to Jeremy, Yoon, Brian, Xuan Mai, Shane, Paul and Becca for lending a hand with the platform construction

Happy Birthday, Erik K!

3-3-3-3-3
(E1/4) L1 Sets Across L2 Max Effort

Post Loads to comments.

For Time:
42 Double-Unders
21 Dumbbell Thrusters
30 Double-Unders
15 Dumbbell Thrusters
18 Double-Unders
9 Dumbbell Thrusters
9 Double-Unders
6 Dumbbell Thrusters

DB's are 40lbs for men and 25lbs for women.

Post Rx and time to comments.

Nino D sets up a Deadlift

Front Squat Good/Bad Bi Panel CrossFit

Remember that there is no CrossFit Group class today at 10am.  Classes at 8am, 9am, 11am and 12pm are on as usual.

Yoon, Xuan Mai and Jeremy will be building two Olympic Lifting platforms today after classes.  Get stoked!

Our Volusion Store now accepts American Express.  If you'd like to change your credit card please log on to the store and choose the "Edit Credit/Debit Card" option under "My Account".

___________________
Paleontologists: "We've Been Looking At Dinosaurs Upside Down The Onion

Paulie S and Rip

Here are the following three movements for our upcoming cycle!
Squat Variant: Front Squat
Pull: Power Snatch
Upper Body: Push Jerk
Skill: Back Lever

Please note that we'll be holding three classes (Foundations, Strength and Brooklyn Tri Club) on Mondays at 8pm and will need the entire gym floor.

Check out Gabrus on CrossFit Football!

8 Rounds of:
Row 1:00
Rest 1:00
You are only allowed 20 strokes per work interval

Post meters covered in each interval to comments.
suggested back off week

Skill work
Handstand Walking

Heats 1 and 2 from last night's 7pm class

This Friday the Zombie Combat Club will be shooting a promotional trailer for their new book at CFSBK.  We advised the ZCC on how to stay fit during the zombie apocalypse.

Remember that there is no class on Saturday at 10am.  Classes at 8am, 9am, 11am, and 12pm are still on as usual.

Good luck to Christine G as she runs the El Paso Marathon this weekend.

_____________________
via CrossFit.com Epigenetics PBS
Sport Acrobatics, The 5 Disciplines Glumbert

For Time:
50 Pull-ups
50 Push-Ups
50 Sit-Ups
50 Squats

Post time and Rx to comments.
suggested back-off week

Skill Work
Push Jerk review and practice

"Who wants to fight Shawn?"

Here are some insights into yesterday's Rest Day question from the September 2003 free issue of The CrossFit Journal.  If you like this article and one's like it, check out the thick green binder in the library.  It's got tons of CrossFit Journal articles from 2002-2004.  No reading in the bathroom!

Thank you to Jamie D for helping clean and paint the bathrooms yesterday.  We've got some temporary "shelving" in there for you to put your stuff on while you change as well. 
Please post to comments what else you'd like to see in the bathrooms.

Turkish Get Up

Due to an ongoing event at SBK, Saturday's 10am CrossFit Group class will be canceled on 3/6, 3/13, 3/20 and 3/27.  Classes at 8am, 9am, 11am and 12p as well as the teaser are on as usual.  We will resume 10am group classes April 3rd.

Check out our local Lululemon Athletica's CrossFit South Brooklyn window display up all this month!  Whitney, Christina Jessy and Sam did an amazing job representing us! Don't forget to stop in and say hello.

What do "Angie", "Cindy", "Chelsea" and "Barbara" all have in common?  How are they different workouts?
_____________________
"Pain should be viewed as a disease"  BBC

3-3-3-3-3
Each pull starts from a dead stop. Overhand grip only.
Don't be afraid to experiment with a different stance or grip-length today.

Post loads to comments.
suggested back-off week

Turkish Get-Ups
3-3-3-1-1

Post loads to comments.

Ring Inversions

What is a back off week? Read the write-up here!
We'll resume our regular programming this Saturday.

Tonight is the Paleo Quest wrap-up at 7:30pm!

_____________________
Olympic Pictograms Through the Ages NY Times Video

For
most of us, it can be quite difficult to hit the Wods hard week in week
out ad infinitum.   Your ability to successfully train at high
intensity over a period of time is determined by genetics, recovery,
nutrition, injuries and training age.  At CrossFit South Brooklyn we
follow a 3/1/2/1 weekly microcycle which looks like this:

CFSBK Microcycle
Saturday On
Sunday On
Monday On
Tuesday Off (AM class does Monday or Wed make-up Wod)
Wednesday On
Thursday On
Friday Off

By
allowing at least two non sequential days off we can train at high
intensity over the course of a week. Consistently training CrossFit
more than three days in a row can lead to a decrease in performance due
to accumulated inflammation and a lack of recovery.  Many of you guys
have been following our 3/1/2/1 schedule with great success.

But what about training over longer periods of time than a week?

The
type of training we do as CrossFitters leads to degrees of adaptation
much more closely related to competitive athletics than traditional
“fitness” programs. That being said, it’s important to note that most
organized sports teams map out their yearly programming goals based
around a competitive season.  Conversely, CrossFit is a GPP
program which aims to achieve a consistently high level of work
capacity over a life time. There are many individuals who use CrossFit
to train for their sport or occupation (MIL/LEO etc.) and an ever
growing number of people who are competing in CrossFit as their primary
sport.  These individuals will generally modify variables of their
programs to better prepare themselves for competition or deployment.

But what about “me”?

The
majority of us are training CrossFit without any regard to a specific
competition or training goal other than health, longevity and elite
fitness.  It’s therefore necessary for the average CF’er to take it
upon
themselves to consider their training over longer periods of time than
a week. As mentioned earlier, hitting Wods hard can take a toll on us
and we’ve got enough people coming more than three times a week that it
has become prudent to formalize some cyclic recovery into our program.
Starting today, we’re going to implement posted “Back Off” weeks every
fourth week. We encourage our athletes who train with us three or more
times per week or more to use this as a period to scale back intensity
and give your body a chance to clean house.  The workouts we post on
back off weeks will not be dramatically different than traditional
programming but will favor Max Effort days and shorter (sub 12 min)
Metcons.  Athletes who are following the back off should treat the
workouts as maintenance and accordingly decrease intensity.  If you
train with us less frequently, perhaps once or twice a week and are not
considerably active outside of CrossFit then you shouldn’t worry as
much about the back off week and simply listen to your body.

CFSBK Mesocycle
Week 1 On
Week 2 On
Week 3 On
Week 4 On
Week 5 Suggested Back Off

As many rounds as possible in 10 minutes of:
30 Double Unders
10 Kettlebell Swings, 2 pood/1 pood

Post rounds and weight to comments.

Skill Work
Free Standing Handstand Practice

Tom Rows a 2k

Same Cost, Different Price
Our new payment software, Volusion, runs off a monthly billing cycle rather than the four-week billing cycle that Mind Body used.  What this means, is that in order to keep the cost per class the same, we have to adjust our billing rates. Starting in March, the monthly rates will be as follows:

2x/week: $18/class, $157/month
3x/week: $15/class, $195/month
5x/week: $10/class, $216/month

While this looks like a price increase, it's most certainly not. You'll be paying for the same amount per class on a slightly longer contract. Over the course of a year, a CFSBK member would be paying 12 billing cycles on Volusion as opposed to 13 on our old system. 

By not adjusting our rates, we'd experience about an 8%-10% drop in revenue which, with all the new costs of our new space and program is simply not feasible.

If you're paying by cash or check for a monthly contract, we're going to update you guys to the same price structure as well.  This means that you'll now be able to pay on the same day every month as opposed to adjusting your payment date every time.

If you have any questions, please contact David in person or via email David(at)CrossFitSouthBrooklyn.com