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.

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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?
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"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!

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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

1-1-1-1-1
(E4/4) L1 5×5 Sets Across/L2 Max Effort

Post loads to comments.
compare to 2.20.10

With a partner, row as many meters as possible in 15 minutes.  Athletes are not allowed to row more than 500m in a sitting.

Post meters, partner and strategy to comments.

It's gonna look something like this..

Remember that we'd like to have a Primal Quest wrap up meeting on Monday, March 1st at 7:30pm at CFSBK. Please rsvp to Margie(at)CrossFitSouthBrooklyn.com if you can make it.

Coaches David and Fox will be at CFNYC today for Kelly Starrett's Mobility and Recovery Certification

Skull and Cross Bones sweater to boot

We love to see dogs at CrossFit.  There's even a cushion, water bowl and some treats located by the stairs for them. Because CrossFit has so many people coming in and out during class times, if your dog bites, gets nervous around strangers or jumps on people it's probably not a good idea to bring them to the gym.

If you're dog is social and friendly, remember the following guidelines:
+ Keep them tied to the stairs during classes and private training. If you'd like to let them off the leash to run around a bit, please ask one of the coaches first.
+ Try to keep your dog off the stretch mats.
+ If your dog starts barking, please attend to it

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Can you name the humans attached to the following CrossFit dogs?
Smudge, Milo, Lego and Tucker

3 Rounds For Time
25 Deadlifts, 135/95
15 Hang Power Cleans, 135/95
10 Thrusters, 135/95

The thrusters in today's workout are Front Squat to Overhead anyhow.

Post time and Rx to comments.

Assistance Work
Strict Overhand Pull-ups 3×8
Foam Roll and Mat Based Mobility

Steph W during last week's Overhead Walking Lunges (35lbs)

Check out current Foundations student, Sarah D Boxing at Madison Square Garden

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Spain Tackles Eating Disorders with Proposed Ban BBC
How Long Does it Take to See Improvements when Eating Real Foods? Fitness Spotlight