Established 2007
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Jack looks pissed!
Anyone interested in the upcoming Foundations program should email David so that we can save your slot and workshop what days and times will work best for the group. The current time (Sundays at 11am) will be converted into a second "Beginner" Group class. A Beginner Group Class is appropriate for the athlete who has a general understanding of the CF movement pool but still needs to develop their technique before amping up the intensity.
Starting next week there will a new Monday Group Class at 7pm! To celebrate the addition we are going to comp the first class (3/17) for everyone! Hurray free stuff!
As wonderful as it has been to do planks on the wooden floor, we are going to have rubber flooring by the end of the week! Please thank Eric (the Lyceum Director) for picking it up from Connecticut. (then bug him about the pull-up bar!)
Are you a CrossFit South Brooklyn athlete who would like to promote an organization you’re affiliated with on our blog? Send me the link with a brief (1 sentence) description and we will post it on the new "CFSBK Community Links" located on the right hand column of our page. Support your teammates!!!
Stephanie is a Flanker for the New York Rugby Club as well as one of our best athletes!
Max Rounds in 15 Minutes of:
10 Thrusters a: 65lbs b:45lbs
1 Bear Crawl a: Across the Lyceum
10 Kettlebell Swings a: 16-20kg b: 12 kg
Happy Birthdays to Xuan Mai and Erik!!
Check out this Interview with Gary Taubes, Author of Good Calories, Bad Calories
Thanks to Joey and Mike from CrossFit Atlanta for stopping by!
1-1-1-1-1-1-1
Some OHS basics we covered were:
Active shoulders, aggressively locking out the elbows, ripping the bar apart, targeting, the valsalva maneuver, controlling the descent with your hip flexors and how to properly bail on the bar.
Any athlete who could not perform weighted Overhead Squats worked on a series of mobility and awareness drills to bring them closer to the movement.
Jerermy PR’s with 205 lbs.
Unfortunately we didn’t get a shot of the girls literally destroying the floor with their heavy lifts!
The storage room has been cleaned!
First off I just wanted to thank Margie for an excellent presentation on the block system and nutrition fundamentals! I got a lot of positive feedback from the Foundations Class and we should all look forward to hearing a lot more about nutrition and longevity from our resident expert.
This week’s Foundations homework is to KEEP A FOOD LOG. For the time being, please focus on being consistent with your log rather then being "perfect" with your intake. Tracking your nutrition can be a very powerful tool in terms of really evaluating what and how much we eat. On Sunday we will discuss what we learned from the homework and begin to implement the block system.
Please categorize your meals into Proteins/Carbs/Fats so that you can begin to look at meals in terms of hormonal balance. This is a trial and error period where I don’t expect anyone to be able to categorize all their meals so neatly. Do you best and come ready with questions.
Here is an example of a turkey sandwich broken down into P/C/F:
~1/4 lb. Turkey / 2 slices bread, tomatoes, lettuce / Mayonnaise Water
Composition notebooks can be purchased at any Duane Reade or CVS for under three dollars.
In this workout you move from each of five stations after a minute.
This is a five-minute round from which a one-minute break is allowed
before repeating. Today’s FGB is 3 Rounds. The
stations are:
The clock does not reset or stop between exercises. On call of
"rotate," the athletes must move to next station immediately for good
score. One point is given for each rep.
Compare to CFSBK FGB 12.23.07.
Heat 1 takes on FGB
Heat 1 takes on the second rest interval.
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Afterwards we discussed the mechanisms behind the anterior pelvic tilt and did some PNF to demonstrate one way to help increase our squatting range of motion.
Franklin keeps count for Al.
Proprioceptive Neuromuscular Facilitation (PNF)
It’s always best to start at the beginning.
To drive home some points that we’ve been working on in class, I’d like you all to watch this demo from Catalyst Athletics and look specifically for the following:
1. Watch their feet at the end of the second pull. Notice the minimal vertical elevation each athlete demonstrates. Transitioning from your pulling stance into your receiving stance is less of a "Jump" and more of an "aggressive lateral stomp".
2. Notice their violent movement through the Power Position. Aimee Anaya (the first athlete) grunts loudly at this point. You may have to slow the video down to see it but it’s there.
That’s it for now, check out the video and post comments or questions.
Back Squat
5-5-5-5-5
Skill work:
We will continue our work with the Burgener Warm-up and review salient points of the Snatch.
Related videos from Catalyst Athletics:
Snatch Hand Placement
Snatch Overhead Position
Notes: Margie is putting out a great effort here with her OHS. In this particular set we can see that her right knee is not tracking directly over her second metatarsal. This oversight may cause the Tibia and Femur to misalign leading to undue torque on the knee as well as a missed lift. This is an extremely common error which is derivative of either setting up your stance incorrectly, weak/tight adductors or just forgetting to maintain outward tension on your thighs during the lift.
Margie is a dedicated athlete who PR’d her OHS despite this oversight. Amazing Work!!
