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3 Rounds:
15 Overhead Squats with BB or PVC
5-8 Chin-Ups or Ring Rows

15 Minutes Handstand Practice
Fitness: Developing the Wall Kick Up
Performance: Wall Kick Ups and 1-5 HSPUs per round

4 Rounds NFT
20 Heavy Kettlebell Swings
10 Strict Knees to Elbows or Supine Knees To Elbows

If you can’t consistently get your knees above your armpits, perform the supine version.

2011 CrossFit Games Competitor Jessica Pamanian at the Subway Series

There are still a few slots left for this weekend’s CFSBK Wine Wasting! Check out the event page for more information!

How to Prioritize Training When Training 2-3x Per 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 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.

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2010 CrossFit Games “Spirt Of The Games” recipient, Chris Spealer
Becoming A Supple Leopard With Kelly Starrett (New Book!)

3 Rounds of:
Bench Press, Heavy 12
Row 500m

Get on the erg immedidately following your bench set and row a hard 500m. Rest as needed between rounds. Your score is total lbs moved and total time on the erg. If you miss a rep on the bench, you get zero points for that set.

Post total load and time to comments.

Where in the world is Paul B? Check out his blog to see pics of his amazing travels.

News and Notes

• We had a great turn out for our first Double Feature movie night on the big screen. Thanks to everyone who came out and brought food or drinks.  We can’t wait for the next one!
• Great work to Team CFSBK on their performance at CF LIC yesterday.  We’ve got one more event in this year’s CrossFit Subway Series!
• This IS Comp Class today at 12pm.
• Today is the last day of Crush Week. We’ll be moving into a week focused on recovery and skill development from Monday through Sunday.

Book Club Meeting Tonight

Tonight at 5pm the CFSBK Book Club will be meeting at Pacific Standard to discuss this month’s book, “Ready Player One”  Below are some proposed discussion questions to think about before coming down:

Discussion Questions:
1. The OASIS becomes a part of daily life for users around the globe. What virtual realms (Google, Facebook, iCloud) do you depend on? What is at stake in the war against IOI, the internet service provider that wants to overturn Halliday’s affordable, open-source approach? Is it dangerous to mix profit and dependence on technology?  

2. Explore the question of identity raised in the novel. What do the characters’ avatars tell us about their desires and their insecurities? In reality, does our physical appearance give false clues about who we really are? How does Parzival, transformed into a celebrity gunter, become Wade’s true self?  

3. With a narrator who vividly captures the human experience, Ready Player One delivers a world that is easy for us to imagine. In the novel, what was at the root of the grim downturn for Earth’s inhabitants? Could your community start looking like the stacks by the year 2044?  

4. How does love affect Wade’s rational mind? Would you have given Art3mis the tip about playing on the left side to defeat the lich (page 99, chapter ten)? Did you predict that she would turn out to be a friend or a foe?

5. How does public school in the OASIS compare to your experience in school? Has author Ernest Cline created a solution to classroom overcrowding, student apathy, and school violence?

6. In his Columbus bunker, Wade puts on so many pounds that he can no longer fit comfortably in his haptic chair. How would you fare in his weight-loss program, described in chapter nineteen, featuring a simulation gym, coaching from Max, and a lockout system that restricts his diet and forces him to exercise?  

7. Wade’s OASIS pass phrase is revealed on page 199, at the end of chapter nineteen: “No one in the world ever gets what they want and that is beautiful.” What does this philosophy mean to him at that point in his life?  

8. How is the novel shaped by the 1980s backdrop, featuring John Hughes films, suburban shows like Family Ties, a techno-beat soundtrack, and of course, a slew of early video games? Did Halliday grow up in a utopia? 

9. Discuss Bryce Lynch’s financial situation, rigged so that Wade could infiltrate IOI. When does Wade become willing to “die trying”? How did you react to the image of debtors being forced into indentured servitude?

10. Wade doesn’t depend on religion to make moral decisions or overcome life-threatening challenges. What does the novel say about humanity’s relationship to religion? What sort of god is Halliday, creator of the OASIS universe?

11. Despite their introverted nature, the book’s characters thrive on friendship. Discuss the level of trust enjoyed by Halliday and Og, and among Wade, Aech, Art3mis, Daito, and Shoto. How is true power achieved in Ready Player One?

12. In the closing scenes, Halliday’s reward proves to be greater than mere wealth. What is Halliday’s ultimate prize? How did the rules of Halliday’s game help him determine the type of  player who would likely win?  

13. In his quest for the three keys, Wade is required to inhabit many imaginary worlds, including movies, video games, and a simulation of Halliday’s childhood home. Which of these virtual realities appealed to you the most? What sort of virtual reality is provided by a novel?

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Plandomization: CrossFit, Periodization and Planning Cathletics
CrossFit South Brooklyn makes a case for structuring more periodization into the training schedule at an affiliate Affiliate Blog Comments Section 2009
John Griffith’s Home CrossFit Gym

5 Rounds for time of:
Run 400m
30 Box Jumps, 24″/20″ (Mandatory Step Down)
30 Wall Ball Shots, 20/14  10′ or 9′ Target

There is a 25 minute cap on today’s workout.

“Kelly” is a high volume, long duration conditioning workout.  Given the large number of Box Jumps coupled with running, we’re asking everyone to step down from their boxes instead of jumping down.  This will protect your lower leg from large amounts of stress associated with bounding.  Scale the Wall Ball height and weight so that you can get after the 30 rep sets in large chunks. If you’re breaking down into really small sets or losing position to heave the ball up, scale back.

Post time and Rx to comments.

CFSBK Double Feature Movie Night

CFSBK will be showing a double feature at the gym on Tonight!.  For this first round, our movies will be:

“Star Wars: Episode IV” and “Pumping Iron”

This is a free event for all CFSBK members including friends and family.  We’ll start Star Wars at 7:00pm and then Pumping Iron at 9:15pm.  You’re welcome to stay for both or just come for one if you’d like.  CFSBK will provide adult beverages and everyone is welcome to bring snacks or food if they’d like however nothing is expected. Post-movie “Pose Offs” and PVC light saber battle are encouraged.

Good Luck Team SBK on Event 2 Of The 2012 CrossFit Subway Series!
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Olympic Sailor is All About CrossFit Paleo Diet

Nicole A Gets Her 1RM Scrutinized By Coach Jeremy

Remember tomorrow is Movie Night at CFSBK! We’ll be showing Star Wars and 7pm and Pumping Iron at 9:15pm.  Stay for both of just come for one, all are welcome. Herschel will be there!

Save travels to Coach Margie as she heads off for Wisconsin today. To say she will be missed is a profund understatement!

Check Out Krishnan’s Video

Want to know more about GMOs? Want to hear some catchy jamz? Want to see Krishnan V’s awesome editing and production skillz. Click here!

Subway Series Tomorrow!

Best of luck to Team SBK as they take on Event 3 of the CrossFit 2012 Subway Series at CrossFit LIC.  Our guys and gals will be taking on the following “Diane” variant:

As Many Reps As Possible in 7 minutes:
3 Deadlifts, 225/155#
3 Handstand Push-Ups
6 Deadlifts, 225/155#
6 Handstand Push-Ups
9 Deadlifts, 225/155#
9 Handstand Push-Ups
12 Deadlifts, 225/155#
12 Handstand Push-Ups
…
adding 3 rep rounds until the clock runs out

Scoring is one point per rep.

Good luck, team!

Friday Trivia Questions:
1. During what war was the star spangled banner written?
2. Due to no particular belief in deity, which religion is often regarded as a philosophy?
3. What kind of bird can dive the deepest below sea level – about 500 meters underwater?
4. In 1783, the French brothers Montgolfier helped people go where no one had gone before, when they invented what?
5. A “perfect number” is one in which the sum of the divisors of the number add up to the number. The first “perfect number” is 6, because its divisors are 1,2,3. What is the second perfect number?
6. France borders five countries. Two of them are Germany and Switzerland. Can you name the other three?
7. Between noon and midnight, how many times do the hands of a clock form a right angle?

As always, no researching allowed. If you know the answers post to comments, even if someone else already answered and you didn’t read it yet!
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Brooklyn Is Flooding Gawker
P90X Is a Fascist Workout iOfTheTiger

For Time:
Row 1000m
Rest 2:00
30 Clean and Jerks, 135/95

If you haven’t developed a sound technical base with the clean and jerk, perform a Deadlift, Hang Power Clean and Push Press instead.

Post Rx, 1K time, Grace Time and total time to comments.

In The Eye Of The Storm

CFSBK would like to wish Matt H and his family the best of luck as they move to West Hollywood to start a new chapter in their lives. (complete with a front yard, back yard and swimming pool!)

Congratulations to the CFSBK Pub Quiz Team, “Supple Leopard” on their 2nd place finish at yesterday’s play off round.  However the bracket they were in was competing against the team who got first place, so team SL’s season is officially over.  Goodnight sweet prince..

235 Photos

The Subway Series event photo set from this weekend has been updated and now contains 235 photos. Go re-live all the guts and glory from Saturday!  Big thanks to Asta and Dan for doing such an amazing job capturing the event.

Wine Wasting

There are currently 2 slots left for the CFSBK Wine Wasting with Brian Scott. For more details, see below:

Date: Saturday, August 25th
Time: 7pm till the wine runs out!
Cost: $25pp to cover wines and a Paleo snack to share.

If you have ever seen nywineguy on the white board – this is him.  Brian has been a Certified Sommelier within the Court of Master Sommeliers since 2008 and is currently the NY/NJ/Penn Manger for The Hess Collection Winery.  He has worked in all aspects of the wine industry from production to restaurants and stores to distribution and now represents one of the top family wine companies in the US.  Brian has been teaching about wine and training service staffs since 1995 and is also President of bottlejunction.com; a website dedicated to connecting small wineries and distributors.
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Behind The Scenes At The CrossFit Games: Camp Pendleton (40 Minutes) Free CrossFit Journal

Given that there are NO classes tomorrow for the CrossFit Subway Series event, we are providing a WOD for folks who came in on Thursday and would have attended Saturday.  Athletes at the 6,7,8am and 12pm classes will have an option to do either yesterday’s workout or the one below.

Deadlift
3-3-3-3-3

Warm up and then you have 5 attempts to find a heavy triple on the Deadlift.  All pulls start from a static position on the floor.

“Einna”
10-20-30-40-50 Reps For Time Of:
Sit-Ups
Double Unders

Post results to comments.

David O Does some High Altitude L-Sits

Best wishes to Christine G who will be running the NYC IRONMAN this weekend!

Coach Margie Has Left The Building.. kinda sorta

Yesterday at 12pm Coach Margie taught her last Group Class with us for the foreseeable future.  We are both saddened and excited about the situation and as we all know, both of those emotions can be supplemented with alcohol consumption.  Come join us in saying farewell to Coach Margie tomorrow evening at The Rock Shop (second floor) starting at 8pm.  If Coach Margie has in some way touched you as a friend or coach, please come on down and let her know how much she’ll be missed. All are welcome and encouraged to attend.

Subway Series Schedule

We’ll start heats on Saturday at 9:00am and be finishing around 11:30-12p.  If you’re coming, please wear your black Skull and Bones CFSBK shirt to show your support and join the “Black Sea”. Remember there are NO Group Classes on Saturday.

NOTE: Due To The Large Volume of People in the gym tomorrow, we will NOT be storing bikes in the front, please either walk or find somewhere outside to house your bike

Here is the workout that some of our best local CrossFitters will be taking on:

“Grannie”
In 10 minutes perform:
50 Double Unders
10 Clean and Jerk 95/55
40 Double Unders
10 Clean and Jerk 115/75
30 Double Unders
10 Clean and Jerk 135/95
20 Double Unders
10 Clean and Jerk 165/115
10 Double Unders
AMRAP Clean and Jerk 185/135

The year is 1992, give us a snapshot of where you’re living, what you’re doing and any other interesting tidbits about your life 20 years ago.
______________________
The CrossFit Affiliate Blog has officially retired. Check out the new CrossFit Community site that will take it’s place.

Performance

As Many Rounds As Possible In 15 Minutes of:
Row 250m or Run 270m
10 Dumbbell Hang Clusters, load 45% BW
10 Kipping Pull-Ups

Fitness

As Many Rounds As Possible In 15 Minutes of:
Row 250m or Run 270m
10 Dumbbell Hang Clusters or Thrusters
10 Ring Rows or 3-5 Strict Pull-Ups

WOD Notes:
+ Regarding the Run/Row option, choose whichever one you dislike more.
+ A “Cluster” is a Squat Clean Thruster. The Dumbbells dip below the knee before being squat cleaned. 45% BW loading is total weight on the bells, so take your body weight, find 45% and then divide by 2 to see which Dumbbells you’ll be using today.

Post rounds completed and rx to comments.

Jess’ Afternoon work station

Best wishes to Christine G who will be running the NYC IRONMAN this weekend!

Join The Black Sea!

Team SBK will be competing and representing our gym this Saturday at the Subway Series. They need everyone’s support so come on down wearing your CFSBK skull and bones shirts to show some SBK love.  The first heat will kick off around 9am and run for a few hours throughout the morning.  We’re also looking for some volunteers interested in judging, doing registration and general assistance. If you’re up for helping out, contact Christian(AT)CrossFitSouthBrooklyn.com

Casting Call

Photographer Kenneth Cappello is looking for two CrossFit women for an upcoming Champion sportswear campaign. Kenneth trains at CrossFit Brick in LA and insists that they be real CrossFit athletes for the shoot. The rate for the shoot day is $750 and additional usage fees are paid if photos are used in final ads. Shoot day is August 15th from noon to 9pm. If you’re interested please contact Jamie at j(AT)kennethcappello.com Don’t forget to include some photos of yourself in the email.

Skills Class: The Muscle Up

If you’ve been coming to the gym a lot, I bet you’ve noticed those round things hanging from the ceiling.  Aside from making very mediocre frisbees, the rings can be used for one of the most coveted and elusive Crossfit movements- The Muscle Up.  Combining all of the hardest parts of a pullup, a ring dip, and a barroom headbutt, the Muscle Up is a skill that can take a long time to learn on your own, but with careful practice and coaching can realistically be achieved in a fairly short time period.  Our own Coach Noah, born to the unholy union of a chain smoking Russian gymnastics coach and his lovely Chimpanzee bride Jenny Bananas, will be running a Skills Class devoted to learning, practicing, and developing the Muscle Up on Sunday, August 12th at 5:00 PM.  Space is limited to 8 participants, and those interested should sign Email Noah(AT)crossfitsouthbrooklyn.com to sign up.  There is a $15 fee for the class and a strict buy in of 3 Unbroken Chest To Bar Pullups and 3 Ring Dips.

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The Cheatingest Move in Swimming: How a South African Used Illegal Dolphin Kicks To Win Gold Slate
The Heretic The Morning News
The Big Coconut Water Lie yoganonymous
You Don’t Need That Fancy Shit iOfTheTiger
Do Not Brag About Your Leg Press iOfTheTiger
Ultimate Balance Beam Montage

Today’s RWOD is to spent 20 minutes not doing anything. No music, no talking, no reading just sitting and observing.  You could be outside people watching, in a familiar place taking in details you wouldn’t otherwise have noted or observing an artifact like a rock or old piece of jewelry.  The goal is to attain a state of mindfulness and clarity. Set an alarm or take note of the time when you start to ensure 20 minutes go by. 

Post experience to comments.

Kate B and her army of Kettlebells

News and Notes

• Reminder that there are no classes this Saturday while we host the 2012 CrossFit Subway Series.  If you’re not competing, come on down to cheer on team SBK. We also need volunteers to help register, staff, score and judge the event.  Please email Christian(AT)CrossFitSouthBrooklyn.com if you can help out.

• And then later that same night come on down to The Rock Shop at 8:00pm to send off Margie at her going away party. We’re very happysad!

• Congrats to the CFSBK Softball Team on their 13-4 win yesterday!

• Are you good at figure drawing?  If you have some talent drawing basic caricatures and cartoon or comic book like figures, please shoot David a line at David(AT)CrossFitSouthBrooklyn.com

Are We Having Fun Yet?

At the end of every Foundations Class we’ve included a lecture on training perspective. The emphasis of this lecture is all about taking the long road with your training and enjoying the process.  Today is a good opportunity to reflect on why you train and what you’d be missing in your life if you stopped.  Think beyond quantifiable gains, specific numbers or movements you’ve gotten strong enough to do.  At a more fundamental level, appreciate the simple fun of playing with barbells, learning new skills, regularly challenging yourself and realizing that you’re more capable than you were before.  CrossFit should be first and foremost a fun and enriching experience. What you do is not normal, most people don’t take the time to learn technical exercises, most people don’t push themselves to discomfort and many wouldn’t come to a gym without air conditioning in the summer heat.  Reflect on why fitness is important to you and what, beyond fitness itself stimulates you.

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So we’re playing Star Wars and Pumping Iron on Saturday the 18th.  Suggest a double feature combo for a future Movie Night.

As Many Rounds As Possible In 10 Minutes Of:
10 Wall Ball
10 Box Jumps

Rest 3 minutes

As Many Rounds As Possible In 10 Minutes Of:
20 Sit-Ups
10 Hand Release Push-Ups

Post results to comments.

Team SBK After Subway Series Event 1

Good Luck Gymnastic Warriors

Happy training to all our athletes taking Coach Noah’s Kipping Pull-Up workshop today as well as everyone starting 4 weeks of Ring Strength and Tumbling classes with Coach Ken. Remember, guys, stick the landing.

Volunteers Needed

Next week CFSBK will be hosting the 2nd event in the 2012 CrossFit Subway Series. In order to make it a successful event, we’ll need some volunteers on hand to help out with registration, scoring, judging and some other miscellaneous. If you’re able to lend a hand, please email Christian(at)CrossFitSouthBrooklyn.com for more information.

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Never Stop, Never Doubt CrossFit Journal
Rowers Lose Their Sense During Races Yahoo!

Fitness

Perform 3 sets of the following:
A) High Bar Back Squat x 8 reps. Add 2-10 lbs to last week.
Rest 30 seconds
B) 5 Lat Activations
Rest 90-120 Seconds

Partner AMRAP:
In teams of 2 with one partner working at a time complete as many rounds as possible in 10 minutes of:
15 Deadlifts
10 Ring Rows
Load the bar such that the first set of deadlifts can be done unbroken

Cash Out – 5×15 Hollow Rocks
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Performance

Spend 15 Minutes working up to a heavy set of 10 reps. If you made all 10 reps last week add about 10% to the bar and try again today.

Partner AMRAP:
In teams of 2 with one partner working at a time complete as many rounds as possible in 10 minutes of:
20 Deadlifts 135/95
10 Kipping Pull Ups

Cash Out – 5×15 Hollow Rocks

Post results to comments.

Sarah L Gets Ready To Squat

Reminder that there is NO ACTIVE RECOVERY today. David is floating down the Delaware with his nephew, sister and brother in law. If you had planned on going to A/R today, take a moment out of your day to stretch out or SMR something. No excuses!

Don’t forget to mark your calendars for 8/18/12 for our first Double Feature Movie Night. We’ll be showing “Star Wars: Episode One” at 7:00pm followed by “Pumping Iron” at 9:15.  Free for all CFSBK friends and family. Free beer too!

Good Luck Team SBK

Some of our finest guys and gals will be heading to CrossFit Queens in order to take on the first CrossFit Subway Series Events.

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The End Of CrossFit Gawker
Games 12.4 Prep (Karen Prep) Mobility WOD
Functional Surf Fitness Surf Mag
Healey Rides Great White Sharks Surf Mag
Where the Heavy Lifting Often Occurs in the Mind NY Times
Mr. Div