CrossFit South Brooklyn

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Happy Birthday Max K! 

CF Total on Sunday!

We are not running our usual group class schedule on Sunday, December 11th so we can hold a CrossFit Total!  The Total is a CrossFit style Powerlifting meet in which each athlete will have 3 attempts to find a 1-rep max in the Squat, Press and Deadlift.  Instead of coming to one of our regular classes you will come in for one of the 3 following slots:

Block 1: 9:00AM-10:30AM
Block 2: 10:30PM-12PM
Block 3: 12:00PM-1:30PM

Please arrive 15-20 minutes before your slot to complete whatever DIY warm-up you’d like so that we can promptly start with the movement standards and warm-up sets right at the designated time. In the interest of efficiency please come in with an idea of where you’d like to open each lift and what warm-up weights you intened to use to get there.  You can use this 1RM calculator to help give you an idea of what to shoot for.  Just make sure to add a few pounds since we’ve been doing 3×5 instead of 1×5.

Yeah buddyyyyyy!!!

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 chainsmoking 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 this Saturday the 10th at 1:30 PM.  Space is limited to 8 participants, and those interested should sign up at the gym (there will be a sign up sheet on the Bulletin Board.)  There is a $10 fee for the class and a strict buy in of 3 Unbroken Chest To Bar Pullups and 3 Ring Dips.

Rowing Workshops with Coach Nick!

Coach Nick will lead three rowing workshops over the next several weeks, each with a different technical focus, and all ending with a workout. The first workshop will be this Sunday, December 11th at 1pm. The one-hour session will drill the part of the stroke that bedevils CrossFitters the most: the recovery. Find out why a good recovery is important to proper setup at the catch – and therefore for an effective stroke – and how to get on the road to an efficient rowing style.

Also, Nick will train a group of CFSBK athletes for CRASH-Bs, the premier indoor rowing event. CRASH-Bs will be held on Sunday, February 19th, in Boston. If you’re interested joining this group, shoot Nick an email at nick [at] crossfitsouthbrooklyn [dot] com. Registration isn’t open yet, but we’ll keep you posted.

You do not have to go to CRASH-Bs to participate in the rowing workshops.
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Would you be interested in a Saturday 1PM class? 

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Coach Fox’s Chicken Recipe at Brooklyn Paleo Brooklyn Paleo
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Comments

  3. Brian – I always thought Jess married me for my good looks and money! And, I like how you make no mention of the wine, just the butter ;)Technically butter is not "Paleo" but it IS a healthy food for most and also, it's butter so yum. If you are super sensitive or outright allergic to milk proteins (or standing on a Paleo soapbox) then you may not be able to use it. In this case I'd just reduce the sauce a but further, thicken it with a little starchy veg purree (taro root powder or arrowroot slurrys are also Paleo) or settle for a looser sauce. I personally believe that we should eat in a way we can enjoy, that supports health and makes us feel good. Butter and wine fit firmly into those categories for me.

    By the way, Brian, you should make it to more group classes! I need more nywineguy in my life!

  4. Yay Joy!!

    Somewhat related to the question today… I would prefer a Sunday evening class to a Saturday 1pm class.

    Fox – thank you for sharing! By the way, I fully embrace butter and booze – you're not alone.

  5. Yes!!! Saturday 1pm or even a Sunday 1pm class sounds PERFECT! I wake up so early during the week, so I like taking my time on my days off. 🙂

  7. In re butter: Seth Roberts, the paleo-ish pyschologist formerly of Berkley who does a lot of self-expirementation (as in changes his diet in uniform ways and does math tests to see if it's affecting his brain) thinks butter is a brain food, and that butyric acid is really good for us. I'm pretty sure I just saw it on his blog and am not repeating a link I saw here. I hope that's the case. I need some buttter apparently.

  9. In preperation for writing my blog article I was eating sticks of butter to harness the mental power of butyric acid. It also made my skin glisten oh so wonderfully.

    Snuck in my 5-3-1 Squats (1 week) and Press (3 week) last night.

    Squat@ 260×8, felt pretty nasty and disorganized. It had been 10 days since my last squat exposure and I was feeling the big gap in time. Once a week is just barely enough squatting for me, and I think each additional day is dangerous for me.

    Press@ 135×6. Felt pretty good. Had a good talk with Fox last week about the merits of different sorts of pressing and tried this as more of a locked-leg static press. Felt good and seemed to solve some of the problems I had been having getting overextended under the bar. Also made a concious effort to really try and get lined up well before unracking the bar, which helped.

    I like butter, wine, and especially chocolate. If thats wrong, I don't wanna be right!

  11. Burgers with the Crew after class were really delicious. (The company was cool too)

    Jeremy; Im still sorry about your milkshake…

    SQUAT- 155#x3x5 (PR for Volume)-
    DL-175#X5X1
    Bench- 90#x3x5 (PR for Volume)

    Am excited to be moving some heavier weight in the strength cycle. This squat is more than my body weight, and makes me feel more confident. as far as the Bench, I'd like to get 120# at the total (my current 1RM is 110#)… I like to dream big…

    Squats are becoming more of a mind-f%*k. I was really nervous last night. I had to focus on a co-worker that I hate and imagine something terrible would happen to him if I made my lift. It worked. (Im still waiting for him to get hit by a car or something…)

    What do you do to psyke yourself up?

  12. Y'ALL!!!!

    I just went to the gym in my apartment building to grind out a few miles on the treadmill. I decided to try an unassisted chin-up, just to see if I could.

    I COULD! TWICE! (not in a row, but still!)

    I'm gonna do it again in class tomorrow, just so I can say someone saw me do it. 😀

  14. yaaaaaay Stella ! even though you are treadmilling (sorry, I had to.) 😉

    kahrin: I only regret that precious moment was not captured on film.

    COOKIE PEOPLE, if you want in on my bitchin cookie exchange Dec 18, email mignyc at gmail dot com.

    TONIGHT

    squat

    Repeated my personal best for work: 160x3x5. Rob kindly videod a set for me and I was pretty happy with my back position-thanks as always to Deb and Alec for helping me with that.

    bench

    87x5X3

    also I believe a PR.

    chins

    o hell no. maybe tomorrow.

  15. Good comp class tonight. Got in some kipping ring dip practice (although I didn't master Fox's "double pump") in prep for the Hoboken comp this weekend.

    Then a shorter version of the 2nd Hoboken WOD for Sat:

    5 min
    3,3,6,6,9,9… ascending ladder of:
    185# power cleans
    ring dips

    I got through the 6s and 1 rep of the cleans in the 9s. 185# is heavy for reps.

    Then 800m sprint – 2:26 or 2:36. Chasing the very fast Joe O was fun.

    Closed out with a few sets of max reps pull-ups and watched the comp ladies make heavy cleans look easy.

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