Rope Climb (Bring tall socks today!)
20 Minutes for Quality:
1-3 Rope ascents (or 3-6 rope climbs from floor)
8 Filly Z-Press
Spend a minute or two each round on rope climbs at an appropriate scale, and work up to challenging load on the presses.
Post work to comments.
Week 2 of 8
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AMRAP 8 Minutes:
40 Squats
30 Russian Kettlebell Swings, as heavy as possible
20 Sit-Ups
Post rounds, reps, and Rx to comments.
Sofia, one of the 1st place winners of last year’s LFPB Challenge
The 2019 Look, Feel, Perform Better Challenge
It’s that time of year again: New Year’s resolution time. While we believe it’s best to make choices in accordance with your goals and values all of (or at least most of) the time, we recognize that many of us use markers like the beginning of the year to kickstart positive changes. This year’s Challenge will follow a similar model to last year. There are 2 levels that you can choose to participate on in the Challenge. On Level 1, you’ll focus primarily on food quality and eating from a large spectrum of whole foods (lean proteins, veggies and fruits, whole grains, and legumes). This is a perfect place to start if you’re new to healthy eating or are having to re-learn what that means for you. On Level 2. you’ll be tracking macronutrients and focusing on eating particular quantities of them, adjusting along the way as necessary. As we’ve done for a few years now, we’re following a 12-week format. The reason behind this is that while extreme short-term actions can bring rapid results, we’ve often seen this result in a “crash” where the individual rebels against the limiting factors of an extreme dietary challenge. We’d rather you have more inclusive food options and change a few manageable things over a longer period than change many things for 6 weeks only to get lost in a haze of bagels, beer, and chocolate cake once the Challenge ends.
Who?
The entire CrossFit South Brooklyn community.
What?
A 12 week challenge meant as a collective kickstart toward healthier nutrition and recovery habits.
Where?
Right where you are! Participants are encouraged to organize “rest day dinners” either in your homes or out at restaurants with fellow LFPBers. There will be twice monthly (non-mandatory, but helpful) LFPB Challenge Meet Ups at the gym in addition to weekly email “high fives” from us. The key to success is not sweeping immediate change but rather consistent practice each day, so consider scheduling some time to set aside each day to work towards your goals
When?
There is an Info Session and Q&A on Saturday, December 15th at 9am in the Annex. Here we’ll answer any questions you have. The dates of the challenge are from Tuesday, January 1st 2019 through Sunday, March 24th 2019. We’ll also be hosting a potluck dinner at the gym on Saturday 2/9/19 where you can meet and greet with fellow SBKers and sample some delicious ways they keep on track with food choices.
What will I need?
For Level 1, only a desire to begin to make informed and better food choices. For Level 2, you’ll need a food scale and a set of measuring cups and measuring spoons since you’ll be measuring out servings of lean protein, clean carbs, veggies, and fats. Whichever level you choose, you should plan to do a bit of food shopping and prep beginning the first week to make good food choices easy.
Most people will get great results and remain more sane on Level 1. Eating precisely by weighing and measuring foods works great, IF you’re the type of personality that doesn’t obsess over food choices. If you’re not sure which way to go, choose Level 1.
Guidelines for both levels can be found on the 2019 LFPB Challenge page.
Why?
To look, feel, and perform better! And, for some sweet prizes!
Wait, did you say prizes?
Yes! The grand prize for both the men’s and women’s category is one month of FREE unlimited training at CFSBK, a $250+ value! There are also 2nd and 3rd place prizes for the men’s and women’s categories including a punch card or free specialty classes at CFSBK and a personal training session!
Alright, you’re in? Great!
How To Participate
Complete the following steps by Sunday, January 6th in order to participate and be eligible for prizes:
- Sign your name on the big list in the community area of the gym.
- Sign up at front desk or the CFSBK Online Store. This is a 3-month program, paid in 3 installments of $30. The first payment will be charged at registration, with the following 2 payments automatically charged each month thereafter. ($90 total plus NY sales tax)
- Answer a few brief questions and submit your “before” photos according to the guidelines on the Look, Feel, Perform Better website. These entries are private will not be published or seen by anyone other than us without your consent. You can access the 2019 LFPB Challenge Entry Form HERE.
- Perform the Capacity Test WOD and record your results.
- Track points earned daily on the spreadsheet based on how well you’re complying with the guidelines.
- Complete your Post-Challenge submission by March 29th, at the end of the Challenge
- Participate in bi-monthly Virtual Classroom Sessions on Facebook Live. Each session will include a brief topical lecture followed by Q&A. They’ll be Mondays from 1:10pm until about 1:40pm on the following dates (subject to change): 1/7, 1/21, 2/4, 2/18, 3/4, 3/18.
New Year’s Day Special Event: Yoga, Mindfulness, and Intention Setting Workshop
Join Sasha Slocombe and Coach Chris Fox from 9am to 10:30am, Tuesday, January 1st and start off 2019 with intention. By developing a connection between the body and breath, you’ll be able to come back to the breath when difficult times arise whether in yoga, CrossFit, or life. We’ll begin with a yoga flow (accessible to all levels of experience) before moving into breath work and learn a few simple ways to work with your breath to help bring you back to balance, whenever, and wherever you need it. You’ll also learn a simple full-body relaxation technique that takes only moments, and can be a very useful tool to have during times of stress or indecision.
Intention setting is more than making resolutions, more than wishing and hoping for things to change. Today you’ll set an intention for action as you move forward into the coming year. Resolutions tend to be flimsy and negative, focusing on outcomes like “lose 10 lbs,” vague notions like “get in shape,” or things you want to stop doing like “eating carbs.” Today (and everyday) is an opportunity to ask yourself, “What do I want to have happen, and what steps must I take to get there?” You’ll spend some time thinking on a time when you were successful at overcoming an obstacle, no matter how small, and what practices helped. You’ll identify a goal you have for the future, and begin to clarify for yourself not only how to get here but why it matters to you.
This community workshop is open to all members and non-members with a $10 suggested donation.
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Yesterday’s Results Board: Run, Clean
The Humble Brilliance of Italy’s Moka Coffee Pot Atlas Obscura
Why Jack LaLanne Is One of the Most Influential Athletes of All Time BarBend
Skill: Toes-to-Bars
Every Minute on the Minute x 15:
1) 8 Thrusters 115/75
2) 6-12 Toes-to-Bars / Hanging Knee or Leg Raises
3) Rest
Choose the scaling option for Toes-to-Bars that allows you to maintain a good rhythm. The Thrusters should be medium-heavy and unbroken.
Post work to comments.
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Deadlift
15-9-3
Warm up and perform one heavy set of 15, then of 9, then of 3, increasing load on each set.
Post loads to comments.
Developing Your Pull-Up
By Christian Fox
Editor’s note: It’s the beginning of a new training cycle. Time to take stock and set goals! For many of us, that will involve the all-important Pull-Up. So today we’re bringing you a blog classic, “Developing Your Pull-Up.” This updated version was originally posed on 9.12.17. Enjoy!
There are a bunch of reasons to get better at doing Pull-Ups. For one, we do a bunch of them in CrossFit. They’re also a great way to increase the strength of your upper back, arms, lats, grip, and help to have a balanced and healthy shoulder girdle. You should be able to do strict Pull-Ups with a variety of grips, and once you can consistently do few Pull-Ups at a time it may be time to start working on the Kipping Pull-Up. Here’s how you’re going to get better, no matter where you are in the process.
Beginner (No Pull-Ups, or “I did one, once…”)
“A” Day)
3 Sets of 8 Reps of Either:
Ring Rows or Band-Assisted Pull-Ups.
Use an angle or band that makes completing all the repetitions challenging. Rest as needed between sets.
Followed by,
3 Supersets of 8 Reps of Either:
Dumbbell Curls (I know you’ve secretly wanted to do these anyway) or Dumbbell Rows
Dumbbell Bench Press or Dumbbell Floor Press
Choose a weight that feels like you could have done another rep or two at the end of the set. Take minimal rest between exercises in the superset.
“B” Day)
10 Sets of 2 Tempo Negatives
Using a box that allows you to stand and reach your a few inches north of your elbow to the bar, jump up and hold 2 second pause with chin over bar, then lower for 4 seconds down, using either a Pull-Up or a Chin-Up grip. A good way to structure these is do do the 2 reps every minute on the minute for 10 minutes. Yes, that seems like a lot of rest in between reps, and no, it’s not a lot of total reps. That’s a good thing, trust me.
Alternate between the A day and the B day with a day of rest between workouts. An example would be: Monday A – Wednesday B – Saturday A – Monday B – Wednesday A – Saturday B
Intermediate (Can do 3-5 pull-ups at a time)
Week 1: 6 sets of 2 reps. Rest 1 minute between sets. Perform twice a week.
Week 2: 5 sets of 3 reps. Rest 1 minute between sets. Perform twice a week.
Week 3: 4 sets of 4 reps. Rest 90-120 seconds between sets. Perform twice a week.
Week 4: 3 sets to failure. Rest 3 minutes between sets. Perform twice a week.
This program can be used until you have a set of 10 reps in the 4th week. If you don’t get the 10 reps in Week 4, restart at Week 1 and add a rep to each set. Week 1 would be 6 x 3, Week 2 would be 5 x 4, and Week 3 would be 4 x 5, then retest in Week 4.
End each session by practicing Kipping Pulls-Ups for a few small sets, no more than 5 sets and no more than 8 reps. Terminate the set if you fall out of rhythm. It’s all about developing a rhythm that you can control and maintain. Remember that a solid Kip uses your whole body and don’t forget that your abs need to be engaged throughout. If you fly open in the front of the Kip, you are leaking tons of energy away from the bar. Check out this video for a peek at what an efficient Pull-Up should look like.
Advanced (Can regularly do sets of 10 or more strict and/or kipping)
Congrats, you stud or stud-ette. You are now on your way to becoming elite! Don’t expect, however, that your Pull-Ups will magically become better if you don’t practice them. You should still be working on both strict and Kipping Pull-Ups. Mix up the grip that you use when you practice. Try these:
1) Once a week do a set or two to near failure. Start with a Pull-Up grip (hands outside shoulder width and palms away) and when you are 2 reps shy of failure switch to a Chin-Up grip (hands inside shoulder width and palms toward you). When you are 2 reps shy of failure switch to a mixed grip (1 palm in, 1 palm out) and do the same before switching again.
2) You can practice similarly by doing a set or two of max strict Pull-Ups, immediately switching to Kipping and again going till failure (or a rep shy of it).
3) Start doing weighted Pull-Ups/Chin-Ups, 3 sets of 5 reps, and seeing if you can add weight each week.
4) 30 seconds on/30 seconds off for 5 minutes of max reps kipping pull ups. The set ends if you come off the bar. Remember to stay engaged in the trunk. Don’t leak energy out in front. Remember this video.
5) Each time you’re in the gym do a 3-5 sub-max sets of Kipping Pull-Ups, trying to add a rep each time you do the drill. You want to feel fresh and stay shy of failure here. Terminate the set if grip becomes the limiting factor. Again, remember to stay engaged and not leak energy out of the front of the Kip.
6) If you have a solid Kip that just seems to go away on you when you get gassed, then try practicing your Pull-Ups under duress. Do 50 Double-Unders or sprint down the block and back followed immediately by a set of 10-15 Pull-Ups. EMOMs also work really well here.
Final Thoughts
If one of the days that you’re in the gym involves a lot of Pull-Ups, then consider that a replacement day for one of the days on the above programs. Also consider this: it’s no mistake that smaller, lighter people have an easier time with Pull-Ups. While the barbell exercises can be scaled easily to ability, calisthenics cannot. If you have some weight to lose, then a solid nutritional program can work in tandem with the above programs to help you achieve the pull up. Check out the folks over at Whole 9 or our buddy Robb Wolf for lots of info from simple tips to detailed programs to get you started. Three cheers to getting yer Pull-Ups up!
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Yesterday’s Results Board: Rest Day
Staying Mentally and Physically Healthy While Fitnessing Beyond the Whiteboard
History’s Selfies: Looking at Artists Looking at Themselves Smithsonian