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Part A
3 Rounds NFT of:
2 Wall Walks with a :05 hold at the top
25 Hollow Rocks

Part B
4-5 Sets of:
Perform 3 kick-ups to the wall
Perform 10 Supine Press Ups on an elevated surface between kick-ups

We’ll be focusing on a smooth kick-ups with varying levels of inversion. From partial kick-ups, to heel taps and finally full inverts against the wall.
________________________

10 Rounds For Max Reps of:
:30 Burpees
:30 Rest

Post total reps to comments.

Thank you to everyone who participated in this year’s CF Subway Series!

Hot Shots Workout

On June 30th 19 members of the Granite Mountain Hotshots firefighting crew tragically lost their lives while fighting a fire in Yarnell, AZ. Recently the CrossFit Kids Foundation organized a grant that would send 100% of the donations collected to the families of the fallen. As a sign of solidarity, CFSBK will be programming the memorial workout (Still TBA) this Saturday, August 31st. If you’d like to donate to the cause, you can do so directly online here. Alternatively, CFSBK will be accepting cash donations day of which we will then match via online donation.  There is no requirement or minimums to participate in the workout and all donations will be kept anonymous.

• To learn more about what a “Hotshot Crew” is, read the wikipedia page.
• To learn more about the events that transpired on read this NPR report
• To see a video about the Hotshot crew from their gym, Captain CrossFit, click here.

CFSBK Track Workout on Saturday, Sept. 7th

CFSBK will be hosting a remote Track workout on 9/7/13 in Red Hook. This will coincide with the weekend the gym is closed for the Starting Strength Seminar with Mark Rippetoe. We will meet up at 9:30 am by the bleachers at the Red Hook Track (Hicks and Bay) for an outdoor running and body weight workout with your CrossFit buddies. Football (aka , Soccer) is usually going on down the block and the food trucks (tacos!) should still be around for post-WOD replenishment and entertainment. Show up on time and plan to spend about an hour or so warming up and WODding with us. RSVP to christian(AT)crossfitsouthbrooklyn.com so we know how many folks to plan for. If all you know about Red Hook is the Ikea, you’ve been missing out. Come explore this great part of Brooklyn!

We will also be hosting a Flag Football and CFSBK Social at Prospect Park on Sunday September 8th.
_____________________
The Tabata Delision Tony Gentlecore
The Missing Link Of The CrossFit Athlete: Chiropractic Treatment Breaking Muscle

For Time:
Row 1500m
3 Rounds:
25 Wall Ball Shots 20lb,10′ / 14lb,9′
25 Box Jumps 24″/20″

Focus on your jumping and landing mechanics on all your box jumps.  Your coaches will be discussing what to be thinking about and how to move. Get stoked!

Post time and Rx to comments.

Coach McDowell box jumping

Good Luck CFSBK Warriors!

Tomorrow is the last event in the 2013 CF Subway Series being hosted at CrossFit Long Island City. The competition will start around noon and carry on for a few hours and be followed by an after party. All are invited to attend!
Best of luck to everyone competing tomorrow and thank you to all who participated this year representing CFSBK, we love you!!!!!

Warming Up Wisely

By Noah Abbott

Each time we walk into the gym, we are confronted with a certain amount of work for the day. For many, this is one of the greatest pluses of working out at a “non-traditional” gym- you don’t have to think about programming or planning. Upon walking in the door and looking at the white board, we are given a prescription: exercises, rep-and-set schemes, even target weights, be they relative (70% of 1RM) or absolute (225#/185#.)

Despite the seeming absolutism, each day there is as much unsaid information and room for improvisation and interpretation as there are set parameters and instructions undoubtedly scrawled illegibly and supplemented with original art from the Osorio Stick Figure collection. The way we warm up for each lift and WOD is our own time to acquaint ourselves with the given exercise, practice form and execution, and familiarize our body with the (often heavy as all get out) weight we are about to move.

In the “real world,” when give a task most people will start by hashing out a plan of attack before jumping into the deep end. If we were to fix a broken table leg, we would plan out what tools we needed, sketch a few ideas, acquire materials, set out a work space, and make sure we had enough beer to get us through our clumsy Bob Villa imitation. If given a project at work, we would brew a pot of coffee, do some internet research, sketch a few outlines, vent to coworkers about how unfair it was that we had to do this shit, call home and say we’d be home late, and then maybe get to work. I propose that before any endeavor in the gym, we should practice a similar amount of introspection, practice, and slow familiarization with our task at hand. The beer and the bitching are up to you.

Position, Balance, Tension, Focus   

Our first consideration when beginning our warm-up sets is to use lighter weight repetitions of a movement as practice for the relatively high skill movement to follow. A good rubric to follow is to begin with an emphasis on Position and Balance in our first few sets and transition to emphasizing Tension and Focus as the weight begins to increase and we near our work weight. To illustrate this concept, let’s use the squat (our most familiar and important lift) as an example.

During your first 2 or 3 warm-up sets (always starting with an EMPTY BAR), while the weight is light and manageable, try to dial in your Position. Where are your feet and hands set up? Are they too close or far? Is your rack tight and centered? Are you reaching proper depth as you squat, are your knees shoved out, is your back in a good, safe position at the bottom? Think about these concepts, and begin to fix the feeling of proper positions in your mind. Your lifting partner is an invaluable resource at this time, as they can cue you on some things you can’t see. Ask them questions, and use their feedback to inform your lifting.

Once your positioning feels OK, quickly check in on your Balance. What part of your foot is bearing your weight at the start of your squat, does it shift at the bottom or remain constant? Is your bar path straight and balanced, or is it wavering or shifting? Your partner is helpful here as well, although some elements of balance, especially in your feet, can be so subtle that they are tough to perceive. If you can’t sense your balance due to your shoes, consider removing them – going barefoot is Tre Paleo.

Now that we are Properly Positioned and Badassedly Balanced, lets work on Tension and Focus. As the weight begins to increase, shift your inner gaze to getting TIIIIIIIIIIIIIIIIIIGHT. Are you making sure to get a full, deep breath before you lift? Are you staying tight at the bottom of the lift? Are you holding that breath at the top and staying tight and controlled at the top of the lift before your next rep? Check in with your partner, and don’t get offended if they say you’ve gone soft, this isn’t Menace II Society, G.

Finally, its time to get Focused. Are you often suprised when your warm-up sets feel really heavy and slow, and then your heavier work sets feel faster and relatively light? If so, you are probably not truly focusing until your work sets, which can be both dangerous and prevent you from reaching full potential. Treat your last few warm-up sets exactly like a work set. If you have a ritual during your work sets- stamping feet, Monica Seles grunts, weeping uncontrollably- perform it during your last few warm-up sets. Prime your central nervous system for the task at hand, and your work sets will feel even easier and more controlled when you get there. Also, as you near your work sets, cut the chatter and jokes (what my grandpa called “grab-assin”) and go to your Squatty Place. Find your Power Animal, Chi, or Inner Ronnie Coleman, get centered, and then attack the bar.

Weight Go Up, Reps Go Down, or “The Two Trains Passing In The Night Theory of Warm-ups”

Numerous times I have had an athlete come to me and complain that their first work set of, say, 100 pounds for 5 reps felt incredibly heavy and slow. I walk over to their rack to watch their next set, and before they even begin, I spot a whiteboard where this dutiful soul has recorded their warm-up sets. It reads: 45×5, 55×5, 65×5, 75×5, 85×5, 95×5. As this point I begin sounding like Foghorn Leghorn as I stammer and sputter (I say, I, I, I say, boy!) and explain that a warm-up scheme like this means that before their very first “live” squat they have already moved over ¾ of a ton of weight!

Our first few warm-up sets, while the weight is light, should mimic the repetitions we plan to use when we work, or can even be slightly more. We can use these sets to get more mobile and comfortable in the positions we will need to hit when we work. As we begin to increase weight, we should drop the repetitions. We have already achieved Supple Leopard/Panther/Aardvark status due to our dedicated mobility work, standardized warm-up, and our first few light warm-up sets. Now we just need to accustom our body to the feeling of moving heavy weight. As we get close to work sets we should drop the repetitions to singles or doubles in an effort to not fatigue ourselves before we really get started. A warm-up set for the same reps at 95% of our work weight is just a neglected work set, sitting alone and unloved in our log book and condemned to a lifetime of second class Squatizen status.

Other Considerations

If we warm up with intention (Position, Balance, Tension, Focus) and with a plan (dropping the repetitions as we increase weight), we are most of the way there, but there are still a few ideas to consider. First, as Fox likes to say, “you are your own Peyton Manning.” I assume he means 2010 Peyton Manning (a cool and introspective leader who is confident changing playcalls on the fly and makes funny commercials) and not 2011 Peyton Manning (a spinally-fused ghost who haunts the sidelines of the NFL’s worst team looking like he wants to stab his teammates, yet still makes funny commercials). Listen to your body, and be prepared to add in some extra warm-up sets if you feel cold, wonky, or want to practice something. If something feels sticky or sore, do some mobility work or foam roll a bit between warm-up or work sets. You are P
eyton Manning! (Minus the peanut shaped head.)

Also, keep in mind that lifts using smaller muscle groups (think: Beach Muscles) will fatigue faster than those using your larger muscle groups (think: Yo’ Butt) Don’t go overboard warming up the Little Guys, they are generally simpler lifts anyway, and you’ll find yourself fatigued when you work. You can linger a little bit on the Big Mommas, which have higher muscular endurance and can be trickier to nail down.

Prior Proper Planning Prevents Piss Poor Performance

Hopefully, now that you’ve suffered through some decent information wrapped in a bunch of bad jokes, you’ve got a better understanding of the general concepts that drive a good warm-up. If nothing else, when warming up make sure you have a plan. Think about what you want to accomplish with your warm-up, and use that time to get yourself ready to succeed. A lackadaisical warm-up inevitably leads to spotty and uneven results. Make your warm-up a dress rehearsal for your lifts and then break a leg. On second thought, don’t.

Raise your hands if you love Wall Ball but hate T-Shirts!

• Check out the amazing photos CFSBK photog Asta F took at this past weekend’s Subway Series event 4 hosted at CFSBK.  Pictures are on view at our Flickr Page

Flag Football in Prospect Park

5 Rounds of:
8 Ring Rows
12 Slam Balls
16 Kettlebell Swings
:32 Lateral plank, each side
_________________________

Front Squat

Fitness
Work up to a medium heavy 8

Performance
Work up to a medium heavy 5

Use this as an opportunity to find your starting weights for the next cycle.

Post loads to comments.

The Mighty Dog Sled!
Dog Sled Demo

• Congratulations to everyone who competed in yesterday’s Subway Series workout! We’d also like to thank all the volunteers for helping us put on such a smooth event.

Programming

Today is the last day of back off week. Starting tomorrow we’ll enter another 6 week training cycle. If you missed it earilier this week, below is the template we’ll be using:

Monday

• Inversion Strength: Develop strength and familiarity with being upside down on your hands. We’ll cover everything from Handstand Push-Ups to basic wall walks. Programming will gradually increase in difficulty and be split between fitness and performance.
• Short WOD or NFT Assistance Work

Wednesday

• Heavier, medium length time domain WOD.

Thursday

• Snatches
• Back Squats
• DIY Cash Out

Saturday

• Longer Duration WOD

Sunday

• Cleans
• Front Squats
• DIY Cash Out

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CrossFit and The Military, A Way Forward by Noah Barth
The Burden Run: Males
The Burden Run: Females

3 Rounds of:
Farmer’s carry 130m
30 Hollow Rocks 
___________________

Perform 2 Warm-Up and 3 Work sets of:
Dumbbell Bench Press 3×12

Post loads to comments.
____________________

For Time:
Row 1500m
Run 1 Mile

Deesha Gets Ready To 1RM

Modified Schedule Today

Since we’re hosting the 3rd event in this years CF Subway Series, the gym will be hosting classes at 7:30am, 8:30am, 9:30am and 10:30am today. Additionally, Active Recovery will be cancelled.

Subway Series Event 3

CFSBK is proud to be hosting some of the best in the city today for the ongoing Subway Series competition. The workout is as follows:

In 15 Minutes:
Run 1 Mile
Then in the remaining time perform AMRAP
30 Wall Ball Shots 20lb,10′ / 14lb, 9′
30 Box Jumps 24″/20″

To see the full description, click here

The event starts at 12pm, all are encouraged to come spectactate and cheer on team SBK!
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Khalipa, Malleolo, Hobart and Fisher do The Barbell Bear, 2 reps On the Minute for 10 minutes at 225lbs

WHAT!? CFSBK Now has new key cards so you can scan in instead of manually signing in. These will keep a more accurate track of your membership activities.  Please get one at the front desk, they only take about :30 to set up!

• Check out the CFSBK Flickr Page to see some heavy lifting by Rob Is, CrossFitters being overhead squatted by other CrossFitters, and a variety of other pics from around the gym!
• Tomorrow is the last day to transfer your log books into the colored crates.  Log books left in the black crates will be recycled!
• Last chance to buy a brand new pair of Reebok Oly lifters for $175 at the front desk before we return them. Size 7.5

The Subway Series Tomorrow at CFSBK

We will have an augmented schedule tomorrow, Saturday, August 17 while we host the third event of the Subway Series!

Group classes will be held at
7:30am
8:30am
9:30am
and 10:30am only.
Additionally, there will be NO Active Recovery.

The event will get started at noon, and everyone is invited to come out in their Skull & Crossbones Tees to represent CFSBK, spectate, and cheer on all the athletes! This week’s WOD is:

In 15 Minutes
Run 1 Mile, and then in the remaning time
AMRAP
30 Wall Ball Shots
30 Box Jumps

We’ll need some more folks to help judge the competition and assist with scoring. Anyone interested should email David(at)crossfitsouthbrooklyn(dot)com.
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Shari Keener talks about overcoming her drug additctions with CrossFit and endurance training CrossFit

“Worm” doesn’t crawl… she RUNS!

• Happy Birthday, Jen S!

The Subway Series Continues!

We will have an augmented schedule this coming Saturday, August 17 while we host the third event of the Subway Series! Group classes will be held at 7:30am, 8:30am, 9:30am, and 10:30am only. Additionally, there will be NO Active Recovery. The event will get started at noon, and everyone is invited to come out in their Skull & Crossbones Tees to represent CFSBK, spectate, and cheer on all the athletes!

We’ll need some folks to help judge the competition and assist with scoring. Anyone interested should email David(at)crossfitsouthbrooklyn(dot)com.

Got Shoes?

Need some killer lifting shoes in your life? Get a good look at these Reebok Crossfit Lifter Plus shoes (Men’s size 7.5). David is selling them at cost

Feeling Crushed?

Ongoing Yoga for Athletes class with Whitney H. starts tomorrow (Wednesday) morning!

What:    Yoga for Athletes with Whitney H.

Where:  CrossFit South Brooklyn!

When:   Wednesdays & Fridays (ongoing, weekly classes; starting Wed, Aug 14)

              9:15AM-10:15AM

Pricing:  Drop-In: $18

      5-Class Card: $80 ($16/class)

      10-Class Card: $150 ($15/class)

Class is open to CFSBK members and non-members.

Please pay in person with cash or credit; there are no online sign-ups.

Please note there will be NO classes on Wed 8/28, Fri 8/30, or Wed 9/4 while Whitney is out of town.

Do you consider yourself too tight or too inexperienced to do yoga? These ongoing Yoga for Athletes classes, designed and taught with the CrossFitter in mind, will focus on the fundamentals. We’ll develop body awareness, learn basic postures, workshop key alignment principles, and incorporate a focus on our breath to create the foundations of a yoga practice to complement our WODs and weightlifting. If you are looking to increase range of motion and flexibility, discover more take-home (or take-to-work!) methods of active recovery, and de-stress your body and mind, these classes are for you. Folks with previous yoga experience are encouraged to attend, as modifications and variations will be provided for all levels.

Performance:
7 Rounds for time of:
3 Muscle Ups
7 Thrusters 95/65

Fitness:
7 Rounds for time:
7 Burpees
7 Thrusters 95/65

Post time and Rx to comments.
compare to Crush Week WOD: 12.18.11

We’re cleaning house in the old log book department. If you keep a performance notebook in the black crates, please transfer it to one of the colored crates.  On 8/16 we’ll remove all the abandoned books. If you can’t make it in before that, please email cfsbkfrontdesk(AT)gmail.com so we can find your book and put it in the new crate.

• Happy Birthday, Andrew M!

CFSBK in the Battleground Today

If you’re competing today either at the USAPL powerlifting meet or CF Subway Series, please post your experience and results to comments! We can’t wait to hear how everyone does today. To see the competition roster and details, scroll down to yesterday’s post.

Announcing late morning Yoga at CFSBK with Whitney Hubbard!

CFSBK is proud to be hosting an ongoing Yoga for Athletes class with Whitney Hubbard. Read up:

What:    Yoga for Athletes with Whitney H.

Where:  CrossFit South Brooklyn!

When:   Wednesdays & Fridays (ongoing, weekly classes; starting Wed, Aug 14)

              9:15AM-10:15AM

Pricing:  Drop-In: $18

      5-Class Card: $80 ($16/class)

      10-Class Card: $150 ($15/class)

Class is open to CFSBK members and non-members.

Please pay in person with cash or credit; there are no online sign-ups.

Please note there will be NO classes on Wed 8/28, Fri 8/30, or Wed 9/4 while Whitney is out of town.

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“We Are Rising” The Growth Of CrossFit In Ireland CrossFit Games

SBK Throwback: Charlotte Kaiser 3 Weeks Before Giving Birth To Linus

CFSBK Competing Tomorrow

Subway Series
Intrepid CFSBK Warriors, Jenn Stopka, Ryan Flynn, Mike Fiore, Zach Hodge, Rickke Mananzala, Matt Katz and Alan Lynch are all competing at the Subway Series event at CF Virtuosity tomorrow! They will be taking on a ladder version of “Amanda”.  Good luck, team!

Andrew Midgail had to bow out of tomorrow, if anyone is interested in taking his spot, please email him at andrew.migdail(AT)gmail.com

Powerlifting Meet
Coaches Jeremy, Noah, Lady Fox and Melo as well as Rob Is, David Turnbull, Lauren Howe and Sarah Larosa will be competing in the 30th Anniversary USAPL New Jersey State Open Powerlifting Championships in New Brunswick. Good luck, team!

Still Some Room To Get Strong

There are a few slots left in Coach Jeremy’s upcoming Strength Cycles, strike while the iron’s hot!
Strength Intensive-B Cycle-Intermediate
3 classes per week
August 13-October 6
Tuesday, Thursday at 7pm, Sunday at 10am
(5 spaces left)

Strength Intensive-C Cycle-Morning Novice
2 classes per week
August 12-October 2
Monday and Wednesday 6:30am
(2 spaces left)

ioby Cashmob Ends In One Week

Charlotte K (pictured above) says CFSBKers have pledged $250. We’ve still got one week before the cashmob ends and Charlotte will match all donations that come in from CFSBKers!

ioby turns five this summer. Since its founding, ioby has allowed more than 300 projects to raise more than half a million dollars in donations averaging $35. This funding provides crucial unrestricted operating money for ioby staff to recruit new project leaders, identify corporate sponsors, build out a better web platform for listing projects and managing data, and continue to grow. Today ioby is in 80 cities helping support civic engagement, neighborliness, and making life better for all of us. Your support means a lot! Donate here!
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CrossFit Games the Musical
How To Say No To Almost Anything Psychology Today
Shark Found On NYC Subway BBC
How To Train The Overhead Press Starting Strength

Fitness: 3×5 Across
Perform your final Low Bar Back Squat exposure for this cycle. Calculate your total work

Performance: 5/3/1 1 week
75%x5, 85%x3, 95%x1+

or 70%x3x3

Post loads to comments.
e12/12
__________________

Perform 5 Intervals of
Row 250 meters

Rest about 2:00 between intervals.

Post each time to comments.

Wall Ball, Where It Pays To Be Tall

• There is NO ACTIVE RECOVERY today.
• Happy Rowing to everyone attending Coach Nick’s Rowing Seminar from 2-4pm today!
• Happy Birthday, Joel Wertheimer!
• Want to get Really Strong? Sign up for one of our upcoming Strength Cycles with Coach Jeremy. To register your slot, check out the online store listings under  “Strength Cycle” Slots are going fast!

Subway Series Event 1 Today

Good luck to Team CFSBK who will be taking on “Ladder DT” at CrossFit Queens today. Anyone who wants to come cheer on the team can meet up with some of the competitors outside the church on the corner of 4th Ave and Pacific at 11:45am.

We currently have three slots open now since Whitney Hubbard, Julian Vincour and Steph Paddock can’t make it. To sign up, please email sam(AT)crossfitvirtuosity.com

Team CFSBK
Jen Stopka
Marian Lai
Rickke Mananzala
Mike Fiore
Ryan Flynn
Todd Cavallo
Zach Hodge
Steve Pokk
Alan Lynch
Daniel Fitzpatrick

Oly Videos

You can also check out the videos CT Weightlifting put up from the recent meet. Below is a link to the youtube and the time stamps where the lifts happen.

DO Snatch: 4:48, 5:35 (first attempt missing)
DO Clean and Jerk 12:04
Clean and Jerk Video 2: 2:08, 10:04

Jake Snatch 1: 7:25, 11:30
Jake Snatch 2: 0:17
Jake Clean and Jerk: 0:45, 6:11, 8:09
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Kendrick Farris Does Isabel