CrossFit South Brooklyn

Established 2007

Rest Day

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J2008
Jeremy at the 2008 CrossFit Games

Congratulations to Jess B on her 40lb Deadlift PR yesterday!

Great job to Freddy J on Deadlifting 175lbs fresh our of Foundations!

Welcome September's Evening Foundations cycle starting tonight

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Doors will open for Fight Gone Bad at 9am.  We will start our first heat promptly at 10am and run six, 30 minute heats with one intermission at the halfway point.  Each team's competition and judging assignments will be posted on Wednesdays blog post.  Please don't hesitate to bring friends and family out to the event!
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How to keep feces out of your bloodstream (or lose 10 lbs in 14 days) 4 Hour Work Week

Comments

  1. Last night’s Strength Cycle Recap

    SquatWarmup: 45×5 95×5 135×5 175x5Work: 195x5x3 (PR – I can taste 200 already)

    PressWarmup: 45×5 75×5 95x5Work: 110x5x3 (PR)

    DeadliftWarmup: 135×5 185×5 225x3Work: 250×5 (PR)

    Boosh.

  2. Late Sunday entry:

    Great to be back in class after a couple of weeks traveling..though “crossfit re-entry” is never easy….to make matters worse i announced this morning with great certainty that my DL PR was 460lb! (it is not, but having spent a little while out i think i just imagined what it might be like if it was…and shall keep imagining for some time as the actual number is 360lb.

    Thanks Fox and Shane for not laughing at me..

    WU10 KB SDL20 reverse lunges30 sec weighted plank

    WOD5x1853x2253x285work sets.1×305 / 1×325 / 1×355 / 1×355 / 1×355

  4. i read that too, bethany, and wondered what folks thought about it. it’s a pretty damning statement.

    re: the Games photo – my goodness, how things have changed.

  5. a couple little couplets than i could do with just my jump rope in port au prince…50-40-30-20-10 DUs + 20-16-12-8-4 push-upsfollowed byrun two laps around the compound, up and down all the stairs i can find (4 rickety flights per lap) + 25 sit-ups x 3 rds

    and I discovered that paleokits get moldy after only 6 months–yuck. thankfully, it’s avocado season.

    see you guys saturday!

  6. Re: Sumo Deadift High Pulls…

    I love that we have intelligent and informed athletes. I haven’t read the article yet, but from the title and comments I can tell I’d whole heartedly agree with the sentiment. Some folks have expressed concern about having to do the SDHP for FGB and not having trained it (either much or ever) before. The top of a high pull is a shitty positin for your shoulder to be in. Even worse when done in a classic bobybuilder style of just the shoulder movement. The likelyhood of impingement is very high even for a healthy shoulder, and done chronically would mean chronic insult to muscle and tendon which would lead to degradation of tissue and possibility of a tear. THIS IS EXACTLY WHY WE DO THIS MOVEMENT ONLY ONCE A YEAR AT CFSBK. Beacause it sucks. We don’t want to train a shitty movement and have injured athletes. That being said, participating in Fight Gone Bad 5, including the SDHP, isn’t likely to murder anyones shoulders. It’s 3 minutes of them, at an extrememy sub-max load, and most people won’t accumulate over a total of 90 reps. How can you make it an even safer movement? Use your lower body to get the barbell up to your collarbone. Allow your arms to only guide it into position. Don’t turn them into a Sumo Deadlift, followed by a High Pull. Think about the movement like a Clean High Pull (again, jumping the bar up finishing with elbows high and outside). Explode with your legs and hips as the bar gets above the knee. You’ll save your shoulders, and get a higher score to boot.

    Oh, and please people, REST and ICE those shoulders after FGB. There will be a fresh supply of little Dixie Ice Cups of Love available to all takers.

  7. Does anyone know if Meadowbrook Farms milk is grass-fed? It’s local and comes in glass bottles…

    And yes, I’m the weirdo in the office with three quart bottles of milk on his desk. Rawk.

  8. Bethany, thanks for posting the article! I’ve mentioned in classes I’ve led that have involved SDHP practice that we only teach it for FGB because it is not a good position for the shoulder. Dallas’ article breaks down exactly why.

    I really dig Whole 9 and they’ve put out an incredible amount of really solid information.

    Folks should definitely keep in mind the principles that Fox stated above in an effort to keep shoulders safe.

    Super excited for FGB and Kids Gone Bad!

  10. Damn. I want a crazy strong doppelganger.

    @Joe I cannot find anything on Meadowbrook Farms milk, but if it is the same Meadowbrook as this (which is a beef producer primarily) http://www.meadowbrookfarmsbeef.com/index.html then it probably is grass fed. I cannot think of any reason a producer would use grain for milk cows and grass for beef cows (fast growth for slaughter is the primary reason for grain feeding).

    I would just check the label for an address and see if it matches with that Meadowbrook.

  11. To reiterate what’s already said above re SDHPs:

    There are four things you need to consider about programming a particular exercise:

    Volume: how much is programmed either into a training day or cycleFrequency: How often it is programmedLoad: How much you’re loading itand Technique: How safe, effective and efficient you’re being

    Too much volume, frequency or load of any movement can have negative returns. These are all extremely low for the SDHP since we do it ~1x per year, at modest weight, and like fox said, in 3, 1 minute doses.

    that being said, the onus comes on all of us to ensure that we’re performing the movement correctly, even if that means less reps on your total score due to taking more time to properly set up and execute the movement. it is in fact possible to perform SDHP’s and survive the event. While I agree with most of what whole9 says, i feel like they sometimes try to be contrarian or a little dramatic just for the sake of it.

    if you’ve got existing shoulder impingements or a history of pain, or if you just plain want to sub something else, we can modify the movement. i myself am doing 95lbs deadlifts, because of my clavicle

  12. DL135x1225x1265x1285x0275x0Shoulda been working on my DLs before trying to muscle up a PR… I just got all inspired by the raft of PRs on the board. Great job, Humans!Bench press75x595x5125x5 pr135x1 prSigned up for FGB so I can hit FGBelated next week. When is it?Hope everyone rocks it out on FGB this weekend, I’ll be with you in spirit even if my body is in Jackson Hole enjoying a luxury weekend.

  13. Really solid active recovery class tonight. I believe it was also the biggest class yet. Love it.

    After class I decided to take on Sunday’s wod, solo unfortunately.”Hangin’ with Cindy”-9 rounds plus cleans, pullups, and 7 pushups.-cleans rx’d at 95lbs. Like regular Cindy, I spent most of my time with pushups. While I feel like I should have done much better, I think I’m ok with this considering the last time we did Cindy I only got about 11 rounds.-Thanks Shane for keeping the time and pushing me through. And considering my post the other day about my bad pushup form, I appreciated the corrections from Shane, Fox and David. Thank you gentlemen.

  14. That’s really creepy. But it’s good to know I’m only a few more tattoos away from being AWESOME.

    @Malcom. Different Meadow Brook. The one I’m after is in Clarksville, NY. Thanks though.

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