CrossFit South Brooklyn

Established 2007

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Playing with Push-Ups

Attention CFSBK Rowing Team, registration is open for CRASH Bs and Nicks got some workouts for you!

We will only have our regularly scheduled 7am class this Thursday

Here is a tentative group class schedule for the new facility.  What are your thoughts?

Monday through Thursday
6a, 7a, 5p, 6p, 7p
Friday
6a, 7a, 530p, 630p
Saturday
8a, 9a, 10a, 11a, 12p
Sunday
9a, 10a, 11a, 12p

What do you think about 8pm and noon time classes?
________________________
Catalyst Athletics Olympic Weightlifting Seminar at CFSBK Nov 2010

Comments

  1. LOVE NOON!

    my schedule is all over the place, so the more classes the better for me personally. But I really like the idea of noon classes. There has to be some waiters and bloggers at CFSBK that could benefit from that.

    are there showers at the new place?I forgot

  2. There will be 2 showers but not initially. The original plan did not have showers as part of the deal so they’re being installed after the actual Cert of occupancy goes through. We’ll be operating under a temporary cert of occ initially. not sure on the timeline for that.

  3. Oh man! I’m loving the new (draft) schedule. I would also like to have 8pm classes as well, if that’s on the table. I rarely get out of work early enough to get to even the 7pm class.

    Will all classes be “all levels”?

    I can’t wait. I’m never going to have an excuse to miss an “exposure” again.

  4. I say lets all go eat rare pork.

    http://www.nytimes.com/2009/12/15/health/research/15haza.html?ref=nutrition

    Who else has been scared into fearing rare pork because of Trichinosis?

    There were 10 cases of Trichinosis in the U.S. last year, none of them fatal.

    For comparison:http://www.lightningsafety.noaa.gov/medical.htm

    The number of fatal lightening strikes in 2008 was 60. And the number of total lightening strikes was estimated at 600.

    You are 60 times more likely to be hit by lightening than get Trichinosis.

    I’ll be having my pork chop rare thanks.

    And of the 10 cases of Trichinosis a year (none of them fatal) only 2 on average were caused by pork eating. In fact twice as many people got Trichinosis from eating undercooked bear meat as from eating pork.

    I may not hang out with the right sort of people, but I think there aren’t nearly as many folks eating bear as pig.

    I like feeling safe, and this is one worry I don’t have any longer.

  5. For Thursday, how early can we show up for class?

    Questions on the new schedule:How late after classes ending will the gym be open if we want to stay and work on skills?

    How early before class begins will the gym open?

    Will we return to a Level 1 and 2 structure?

    Can we have another group that trains specifically for competitions?

  6. Answers:

    I’m keeping 8pm open for Foundations/special programs/open gym for right now. Again, this is all tentative and I just wanted to put it out to see what people’s initial feedback was. I imagine the gym would stay open until 930/10 or so most nights.

    We’ll probably be in there working out and doing work well before classes start.

    Im actually thinking of ditching the L1/L2 class structure altogether as people’s work schedules dictate when they can come and most classes are pretty mixed these days. I would like to have 1-2 dedicated “beginners” classes for people just out of Foundations or who feel like the need more remedial work. There will still be a L1/L2 distinction in programming but it will be more case by case than trying to group everyone into one class at one time.

    Yes I would love to have a competition SBK team.

    Ill put a roll call about it on the blog tomorrow.

  7. David,

    I am a little confused about the olympic lifting seminar…It says November 09, and the new location. I am probably reading too fast or missing something, but what is the real date for this seminar?

  8. 6 am classes + showers = more crossfit for me.

    Also in favor of more open gym time. There are like eight million things I want to work on (So. Many. Weaknesses) in 2010.

    Happy to hear things are coming along!

  10. I’m excited about all of it–new space, oly lifting, lots of class times, open 7 days a week…

    This morning I did:press (5): (45, 65) 78×53 rds of 20 kb swings (1.5 pd) and 20 lunges with the sandbag — 5:41. nice and hard.

  12. Yay to 8pm classes.

    Presses:

    warm-up: 22×5, 37×5, 42×5

    67×5, 67×5, 62x5x3

    I started out 5# over what my last weight was for pressing sets across, but I was just not up to it. Alas.

    20 sandbag lunges/ 20 kb swings (20k): 5:58

  15. I like the idea of a 12pm class. I also like the idea of open gym for personal skills work. I am thinking about 2010 and I am very interested in a CFSBK competitive lifting team. I want to start training for some local amateur powerlifting meets and I really, really, can’t wait to start working in earnest on Olympic lifting. I can personally guarantee that any of our competitive teams will have the sweetest gear. Short-shorts for everyone!!!

  17. the schedule looks great, david. not sure if it fits with the program, but I think a 30 minute “wod only” class could be really great on weeknights. I say this because I am generally pressed for time on weeknights.

  19. @Paulie – you had me at awesome gear, err… competition. Looking forward to seeing ya pull 600lbs!

    Something you wrote reminded me of goal planning, a conversation I’ve had with other over the past few month. Anyone else interested in putting together goals (CF or otherwise) for the next 30 days, 6 month, year?

  21. So, a quickie goal setting (the short list)

    Short Term (next 30 days):0 injuriesAdd more volume to gymnastic exercises (pushups, pullups, squats, pistols, wall ball, K2E, etc).PNF of hamstrings thrice dailyRow on the C2 three times a weekIdentify weaknessesReevaluate short term goals for the next 30 days

    Long Term:0 Injuries in 2010. I’m not talking some bruises (ego or otherwise), or another bar biting some flesh out of my shin. I’m looking to avoid major sprains, tears, and aggravating other injuries.

    Improved mobility, especially in my hamstrings (and consequently, my lowerback).

    For my clean to get within 90% of my 1RM Front Squat

    400+ FGB

    450+ DL (without compromising form)

    Sub 4 minute Fram

    Bodyweight shoulder press

    20+ consecutive deadhand pullups

    50+ consecutive kipping pullups

    10+ consecutive muscle-ups (strict)

    20+ consecutive muscle-ups (kipped)

    10+ consecutive hand-stand pushups

    30+ consecutive ring dips

    5+ consecutive pistols (no support)

    200+ consecutive double unders in sub 2 minutes

  22. David: I haven’t given up on a filthy 50 competition, let’s make it happen in 2010. I will supply the nitro, viagra, and colostomy bags

  23. @Malcom: your analysis suffers from selection bias.

    @David: great class schedule.

    @Dan: I think that the majority of your goals (which i know that you can achieve) require a lot of stress on your shoulders, tread carefully. On a lighter note, I will hold you to the PNF stretching if you hold me to it.

  24. I went though and found my old goal list from 1 year ago. Major improvements in strength, have a ways to grow with the bodyweight exercises. Shoulder injury killed my pushup goals, to think that it used to be 80 in 2 minutes. Wow…

    Goals:increase mobility, especially ham stringImprove form for: thrusters, squats, C&J, Cleans, Overhead Squat, CleansGenerally improve all the olympic lifts

    Reduce “butt winking”Improve posture while body weight squatting

    Improve grip strength

    Bench press body weight

    Break 800 in the CFT-Increase dead-lift 1-rep max to 415lbs (current 1-rep max is 340lbs)-Increase shoulder press to 135 (current 1-rep max is 129)-Increase back squat to 250 (current 1-rep max is 220)

    Longer Term GoalsStrict shoulder press body weight20 consecutive pull-ups (strict)100 pushups in 2 minutes

    Improve Running Performance-Run 400 meters in under 1:20-Run 800 meters in under 3:00-Run 1600 meters in sub 7 minute pace

    Improve Rowing Performance-Row 500 meters in under 1:40-Row 1000 meters is under 3:30

    Crossfit Specific-Break 300 in Fight Gone Bad-Sub 4 minute Fran (curently at 5:05)

  26. @Leo, while I will acknowledge there may be selection bias, I would tend to assume it would only serve to make my case stronger. I would be quite willing to assume more Americans eat undercooked pork (by FDA standards, which are grossly overcooked) than go out in high risk thunder storms.

    Do you disagree?

  29. New schedule or old schedule works for me. I’d make time for CF either way. I do love the addition of evening classes on Tuesday and Friday! Noon would hardly ever work for me.

    Deadlifts this morning:WU: 95×5, 135×5, 165×3, 185x3Work: 200×3, 210×3, 220×3, 220×2, 215×0

    Back rounded a little on my first set at 220 so I stayed there for set 4 but couldn’t get all three. Dropped a little for the last set, but I didn’t have anything left therfore I really didn’t try.

    After, did Full Cindy:8 rounds plus 12 squats–rx’d!

    Dissapointed I couldn’t get those last 3 squats before time. But I’m thrilled to have done it unmodified. I last did Cindy in early November and got 8 rounds plus 4 pullups but my first two rounds then were with modified pushups and a band for pullups. So, I’m happy with my improvement. Could do much better if I had a decent pushup. That is one of my many goals for 2010!

  30. I vote for L1 classes, if still in exisitence at new gym, to happen later in evening (6:30 pm). Like 8:00 class and 6:00 am class additions.

  31. love the new schedule ideas, im always down for a nooner (hiyooooo). the 8pm class/open gym idea is great. the most important question however is does the new place have a functioning heating system? or will my break be extended till the spring.

  32. lots to read today! i’m excited for new classes, o-lifting, paulie short-shorts, goals, and 2010 all together.

    my short term goal for right now: get healthy. i am sick and tired of being sick and tired.

    prob wont see anyone tomorrow night – happy holidays and safe travels to everyone!

  33. 8pm “open skate” classes sound like the picture of perfection to me since I, like El Nino, can’t get to classes even at 7pm.

    Goals: Moare “fitness” + anything nearing a real pushup and/or pullup sometime by Q4 of 2010, or by Q2 2012 at the very latest, perhaps more realistically.

  34. @ David – I assume you will be imposing mandatory rest days for Malcolm, Laurel and Dan, right?The new schedule could really wear those guys out!

    Warning! Gabrus and Paulie in short shorts with pink chucks will have us looking like Crossfit Castro. Hello Nurse!

    Like the schedule and the 7 day option since I can not always make class.I am also a big fan of the L1/L2 distinction. If it goes away, then so be it, but I think it gives newer athletes something to strive for and more veteran athletes something to be proud of.

    There is my 2 cents.

  35. I’m digging the following: noon classes on the weekends, open gym time, the possibility of noon classes during the week, Gabrus in short shorts, and Friday evening classes before I go out.

    Also, Dan said “butt winking.” Hee hee!

    /twelve years old

  38. A level 1 v Level 2 distinction would still apply as a tool for athletes and coaches to assist in scaling workouts and rx’ing weightlifting options. A level 1 v level 2 class was an attempt to group people of similar experience together but again, is quite hard with everyone having different schedules and coming really whenever they can.

    Here are my notes on what distinguishes a L1 v L2 athlete:

    Level 1 Athlete:The goal of a level 1 athlete is to gain exposure, structural integrity and a basic capacity within the lifts. At this point in the trainee’s development, Maximal Effort (ME) is neither appropriate nor optimally beneficial.

    Some characteristics, which would be commonly observed in a level 1 trainee, are:Limited previous athletic training experienceAdvanced ageTechnical Issues with the movementsAnyone new to our facility, with less than 6 months of consistent trainingRange of Motion restrictions on the liftsHas never progressively increased strength

    Level 2 Athlete:The level 2 athlete has demonstrated competency with all of our primary movements. The goal of a L2 athlete is to achieve high levels of strength and conditioning.

    Some characteristics, which would be commonly observed in a level 2 trainee, are:A Minimum of 6-8 months of consistent exposure to strength trainingKnowledge of their 5 3 and 1 rep maxes in all liftsTechnical proficiency with all the base exercisesLimited range of motion restrictions

    Those lists are not comprehensive, but a good start. A L1 v L2 distinction is not a hard label on anyone necessarily. It’s just a tool to help Rx exercise. You look at the athlete, the movements in question, and run through some of those notes in your head to help guide your advice.

    Just thought I’d put that out there.

  39. @Malcolm, I think that you are confusing the sample populations. The probability of getting a disease from uncooked pork can only be estimated if _everyone_ who would normally eat pork ate it uncooked.

    @Sameer@, i am using the ‘@’ to mean _at_, therefore, please interpret ‘@Sameer:’ to mean: the following message is directed _AT_ Sameer, but everyone else can also read it. I am establishing a NEW set of rules, RFC’s are just REQUESTS!

    @Brian, i was 1.

    @Dan, PNF stretching team GO!

    @David, you forgot to mention that L2 athletes are also better looking and funnier (now that Gabrus is L2).

    @Paulie can you embroider stuff on the back of the short-shorts? I want my ass to say ‘wink.’

    @David, if you have friday classes you should also apply for an liquor license… just saying.

    @Stephanie P, Get better.

    @Margie, where is the beef?

    50 push-ups elbows IN, 50 elbow’s out, NFT.

  40. I really like the proposed schedule for the new place and I’m interested in noon classes and will most definitely be interested in 8:00 classes when work (anticpated) will keep me late.

    I’ll likely be visiting Front Range CrossFit in the next couple of days. One thing I like about their programming is that they have Olympic lifting specific classes 4-5 days a week and WOD classes every day but Sunday. Unfortunately, as a visitor, I can only visit the WOD classes.

    Today, I made up deadlifts:

    5×3: 375 sets across

    Afterwards, I did 12 rounds of “Cindy” in 10 minutes.

  41. Love the times, et. all. Can’t wait for the new space. I think the L1/L2 classes being mixed are a great thing. One of the things that I loved most about CFSB was that there was no major ego/elitism. The mixing of levels not only reinforces that philosophy but also provides an environment that promotes motivation and maximum learning/mentoring potential.

    I have an image of Paulie deadlifting 600lbs, bar bending, wearing a determined grimace and short shorts that say “wink”.

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