Established 2007
Fitness: Deadlift: 4 x 2
Add 5-15 pounds.
Performance: Power Clean + Push Jerk at 70% x 2 x 5
Buy-in is 1.25xBW clean and jerk.
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1000m Row
50 Burpee Box Jumps
1100m Run
Next time you’re rowing and it hurts, just remember: you probably look this photogenic, too
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Broccoli, Stems and All New York Times
Chronic Stress Can Hurt Your Memory CNN
Let The Commercials Explain World Cup Passion NPR
Fitness: Halting Snatch Deadlift + Snatch
If you have a difficult time pulling from the floor, then perform the Snatch from the mid-hang after the deadlift.
Performance:
1) Snatch 1-1-1
2) Snatch 70% x 2 x 2
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Fitness: 3 x 5 Linear Progression
Add 5-10 pounds to last week’s weight.
Performance: 72.5% x 8 x 4
Rest less than two minutes between sets. Use 105% of the 1RM you used for last cycle.
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Optional Cash-Out
With a partner, complete 150 Wall Ball shots as quickly as possible.
If you did the performance version of Thursdays WOD you might consider cashing out spending some quality time with a foam roller instead.
David’s view from the 2014 CrossFit North East Regional. This video was taken during the final men’s heat of “The 50’s” event. This was one of the most exciting and nerve racking events to watch this year!
Let your natural hunter-gatherer come forth and take your Paleo diet to the next level as we join naturalist Steve Brill for one of his foraging tours right in our backyard in search of seasonal edible and medicinal wild plants and mushrooms. The tour will be TOMORROW, Sunday, June 22, meeting at Grand Army Plaza at 11:45am. $20 suggested donation for the four-hour tour. Email mare [at] crossfitsouthbrooklyn.com if you have any questions!.
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CrossFit Texoma converted an old roller rink into their current gym. Check out this amazing box!
I’m just back from a great week-long trek through the Cordillera Blanca of Peru. This is me at 14,000 feet, near Mt Taulliraju in my favorite CrossFit South Brooklyn tank….All those miserable weighted lunges we’ve been doing helped me make it over that mountain pass the next day!
I’m so thankful for such an incredible gym & program, it’s been totally the highlight of my spring to join and have the real fun of working out with a great group of coaches & friends
Warmly, Jynne
By Chris Fox
We’re not speaking about how to help a friend get lucky by being a good wing man or woman here—we’re going to discuss seven ways you can be a solid bar mate when paired up with others during one of the lifting segments of a group class at CFSBK.
1. Be ready to lift. This seems simple enough. After all, that’s what you’re going to do in a moment. Have your lifting gear—shoes, wraps, tape, belt, sleeves, special clean and jerk PR shirt, whatever—on you by the time your coach pairs you out to lift.
2. Have your numbers planned. Obviously you need to know this so a coach can pair you on a rack, and this goes especially for the slow lifts where there shouldn’t really be any guessing. This is where good journaling comes into play. Knowing what you squatted last week, what you plan to hit this week, and what your warm up sets will look like will help you be efficient during the warm ups so you can rest between work sets. I’m always amazed when it’s 10 minutes into lifting time and a rack is still warming up. If you don’t know what you’re loading on the bar, then at best you’ll waste some of your lifting time. Even worse, you’ll waste your classmate’s time. This is by far the biggest time suck we notice during classes. Having a plan for your warm up sets will allow you to make practical decisions for your warm ups and also be flexible for the sake of keeping the flow moving.
3. Be present, especially if you are spotting someone. I don’t think I need to explain why you should be present when spotting but I’ve seen people drift off while doing it. I once had to “ask” someone not to be on their phone when spotting the bench press. Related to this, understand how to spot a lift. We’re only talking about the bench press and the back squat here. What we expect might be different than what you learned in the high school weight room, so if you’re not sure how we spot these lifts at CFSBK, ask a coach. Even while not spotting, being present with your rack mates is a good idea. You’ll often lift with the same few people for a cycle on a lift. It’s nice to know a bit about them and enjoy the time. I don’t mean you need to force idle chitchat, but an extra pair of eyes can be helpful, as can words and cues of support. Additionally, being present ensures that you’re being mindful of things around you and your partner’s rack. Extraneous bumpers lying in the way of a potential bail can cause a bar to take an unpredictable path, as can someone walking into a heavy bar on someone’s back. Being aware of your surroundings can head off avoidable injuries. Be in control instead of wondering what’s going to happen.
4. Keep it in bounds. While we expect people to be engaged and help their partners, remember that you are not a coach and shouldn’t take over all the cueing adjustments/programming in your platform. It’s a fine line to find for some people but when in doubt ask a coach and always defer to the advice given by staff. We’ve heard people with great intentions give bad cueing or suggestions to rack mates. Know thyself.
5. Be ready for your set. When you’re not ready, you push the person behind you further back on the clock. In busier classes when there are three or even four people in a rack, someone should just about always be lifting. Don’t miss your turn or make your rack run out of time.
6. Be clean, at least relatively. If the air around you suggests you may not have seen a bar of soap since the X-Files went off the air, it can be unpleasant and distracting to those around you. We work out together in pretty close quarters and get sweaty and sure, we all stink a bit every now and then (like me a few Thursdays ago, sorry!) but do your best to make that the exception, not the rule. Please note that some exercise apparel, especially that tech/wicking stuff, does not wash well—and all exercise gear has a shelf life.
7. Help load and unload the bar. Another pretty self-explanatory one. Share the workload on setup and breakdown—even going as far as to help another rack put stuff away if you’re done. You can’t really do too much here, but you can certainly do too little.
These are just a few things that can help your experience and that of your peers be more effective and enjoyable. Your fitness doesn’t happen in a vacuum at CrossFit South Brooklyn and the stronger we all get, the stronger we all get.
QOD: What’s one quality or habit that you think is important in a bar partner?
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David Attenborough: Origin of Life
I wen undercover to find out why people do CrossFit
NFPL East Vs West Match
Fitness
4 Rounds of in 4 minutes complete:
30 Russian Kettlebell Swings 53/35
270m Run
AMRAP Push Ups
Performance
4 Rounds of AMRAP 4 Minutes:
15 Thrusters 95/65
5 Muscle Ups
Rest 4 minutes between rounds.
Post Rx and Push-ups or rounds completed in each of the 4 work intervals.
By David Osorio
In the top picture Lauren B. demonstrates a mature hollow position while kipping on the rings. Her body is in global flexion, which means that her thoracic spine and hips are in slight flexion (closed forward) with the back remaining relatively neutral. This position is needed in kipping to effectively transfer forces generated in the swing throughout your entire body. Hollow Rocks and holds are excellent ways to drill these positions into your body and develop the isometric strength needed to transfer the position into more dynamic settings. The moral of the story? Virtuosity in Hollow rocks and holds!
In the bottom picture Lauren is globally extended, which again means that her hips and thoracic spine are in extension with no other extremes in joint positions. Her toes are pointed and together, her knees are extended with the thighs squeezed tight and her head remains relatively neutral. It’s common to see athletes break position by flexing their knees, letting their legs drift apart, and over extending in the lower back or at the neck. These faults lead to loss of power transfer and more localized compression moments in your joints. Focus on controlling your body position during these dynamic movements and note how much more effortless and efficient they become.
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The Cinderella at the Ball Double-Under Technique Trainheroic
Coming Out Twice ASAP Science
Fitness: Halting Clean Deadlift + Clean + Jerk
Focus on having your weight over your mid foot at the mid hang position. If you have a hard time organizing the pull off the floor, perform the clean from the mid hang, after the clean halting deadlift.
Performance:
1) Clean and Jerk
1-1-1
2) High Hang Clean + Knee Hang Clean + Jerk
70% x (1+1+1) x 2
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Fitness: 3 x 5 Linear Progression
Add 5-10 pounds to last week’s weight.
Performance: 72.5% x 8 x 4
Rest less than two minutes between sets. Use 105% of the 1RM you used for last cycle.
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The proper posture to text on your phone
Let your natural hunter-gatherer come forth and take your Paleo diet to the next level as we join naturalist Steve Brill for one of his foraging tours right in our backyard in search of seasonal edible and medicinal wild plants and mushrooms. The tour will be on Sunday, June 22, meeting at Grand Army Plaza at 11:45am. $20 suggested donation for the four-hour tour. RSVP to Mare by Friday, June 20 at mare [at] crossfitsouthbrooklyn.com if you’d like to join.
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Three Reasons People Love CrossFit TIME
Planet Fitness Banned Exercises
The Brain Knows When There Are Carbs In Your Mouth Pacific Standard
An introduction to World Cup Soccer
The original version of this article appeared on David’s blog, Inside the Affiliate.
Active Recovery (AR) is essentially an hour of mobility and soft tissue maintenance that we offer four times a week at CFSBK. The original version of this program started in 2009 when we began hosting six-class workshops to more directly address the movement restrictions we were seeing in our membership. The few minutes of movement prep built into the beginning of group classes was proving insufficient in terms of instructing and enabling members to really understand their restrictions and learn how to work on them. The goal of implementing specific AR sessions was to help members establish a routine of DIY work outside of class so they could move and perform better in class.
We realized that an open class format (similar to group classes) would decrease the barriers of entry, providing hour-long sessions that anyone could hop into for some soft tissue lovin’. These classes have been enormously successful, and our members have seen dramatic improvements in their mobility as a result of both attending class and learning to mobilize regularly on their own.
Membership Logistics
CFSBK members can attend one or more of our four weekly AR classes by either dropping in for $15, or by using the class as part of their weekly group class membership. Unlike our group classes, AR is also open to the public. Every once in a while, members bring friends along or visiting athletes attend, but the vast majority of people are active CFSBKers. Despite the popularity of the workshop, we were a little unsure at first if people would actually show up for an hour of pure mobility, but attendance has been consistently high. In fact, part of the impetus for building our recent upstairs annex space was that Active Recovery classes were becoming so large. It’s typical for my Saturday AR classes to have upwards of 20 people in attendance. Each class has a bunch of “regulars” who attend every week and have worked it into their weekly training routines, which is evidence of how important it is to membership.
Theory
I would be remiss not to mention how influential Kelly Starrett’s work has been to our AR program. When Mobility|WOD launched in September of 2010 with the motto “All human beings should be able to perform basic maintenance on themselves,” CFSBK’s “tool box” of mobilization methods was much smaller than it is now, and our conceptual approach to dealing with movement issues was far less refined. Along with so many others—CrossFitters and other athletes alike—we are forever grateful for his contributions. I would highly recommend reading Kelly’s book Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance to anyone interested in offering a class similar to Active Recovery. His oeuvre of m|WOD videos are also extremely helpful.
Programming + Class Flow
Since we’re catering to an open enrollment of CrossFitters and we’ve got an entire hour to work with, we keep these classes pretty broad and try to hit most basic positions and systems. I generally write out eight to 10 different mobilizations that I want to cover and usually have to add or delete a few things depending on the flow of the class.
Since I’ve already programmed what we’re going to do, I start class by asking people to get the tools they’re going to use that day so they’re on hand when we need them. Sometimes I start with general movement prep like DROMs or something resembling a Crossfit-ified sun salutation, and sometimes we just get right into it.
Tone
I try to teach one conceptual thing per class, such as reviewing a rule of mobility, explaining how the knee works in general terms that offer insight into how to care for it, or I might even talk about hydration or the bracing sequence. We want to maximize what our athletes are getting out of the time, with the hopes that what we talk about and do in class blooms into the rest of their lives and athletic endeavors. Also… I’m a particularly chatty person and like to engage people in class, with the aim of helping everyone get to know each other better, have fun, and pay less attention to the discomfort of some of the more intense mobilizations.
So, for example, maybe I’ll ask one person what they did the previous evening and they’ll mention a restaurant, which leads to a group conversation about which restaurant has the best burger in town. Or maybe I’ll pick a silly question similar to our Question of the Day, and throughout the hour, get each participant to answer. It doesn’t really matter how the conversation starts; the most important component is that laughter happens at regular intervals during class. We know that people will keep coming back to our gym not only because the instruction and programming are good, but because it’s a FUN place to be.
Closing Thoughts
We believe AR classes are a fabulous asset for our members because it teaches you how to take care of yourself and listen to your bodies in a more informed way. The classes also provide athletes with a place to go that directly relates to their CrossFit training and is different from any other mobility work, including yoga or massages, since it focuses on actively caring for and improving soft tissue health. Perhaps most importantly, AR creates worthwhile, important conversations at CFSBK about how to get and be better—which is hopefully why we’re all doing CrossFit in the first place.
What is your AR “Money Move”, the thing that always seems to hit the right spot and make you feel better afterwards?
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Badass Beauties Fuel for Fire
Letting Beauty Speak CrossFit
Fitness: 3 x 5 Linear Progression
Add 2.5 to 5 lbs to last week. If there’s still time on the clock then do an additional set.
Performance: 72.5% x 8 x 4
Rest two minutes between sets.
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AMRAP: 8 minutes
45 Double Unders
15 Pull Ups or Ring Rows
Little Clover and Co.
Cesar Millan hasn’t got anything on Anthony Newman of Calm Energy Dog Training. Newman was New York magazine’s pick for Best Dog Trainer of 2013, and he’s visiting CFSBK to train your beloved pooch!
When: Saturday, August 2, 2014, at 2:15pm
What: a 90-minute workshop will meet at CFSBK and include obedience exercises in real-world situations, techniques for calm city walking (including a packwalk down to the local dog park), and followed by a Q&A
Where: your favorite gym
Cost: Specially-discounted cost for SBK: $55 per person/dog, which will drop to $45 if at least 10 people sign up
This event is open to CFSBK members and their friends and dogs of all sizes, provided they are basically social and non-aggressive. The deadline to sign-up is Saturday, July 12 and the class will only run if at least 5 people sign up, so jump on it!
Email Mare at mare [at] crossfitsouthbrooklyn.com to sign-up, and include any specific topics you would like to see covered.
Let your natural hunter-gatherer come forth and take your Paleo diet to the next level as we join naturalist Steve Brill for one of his foraging tours right in our backyard in search of seasonal edible and medicinal wild plants and mushrooms. The tour will be on Sunday, June 22, meeting at Grand Army Plaza at 11:45am. $20 suggested donation for the four-hour tour. RSVP to Mare by Friday, June 20 at mare [at] crossfitsouthbrooklyn.com if you’d like to join.
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Hips Don’t Lie: Deadlifts, Nasty Girls and Wyclef CrossFit
Fitness: Deadlift: 4 x 2
Start at or close to your last 3 x 3 weight.
Performance: Power Clean + Push Jerk at 70% x 2 x 5
Buy in is 1.25xBW clean and jerk.
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Performance
Open Workout 14.4
AMRAP 14 Minutes
60 Calorie Row
50 Toes to Bar
40 Wall Ball 20/10, 14/9
30 Power Cleans 135/95
20 Muscle Ups
Fitness
AMRAP 14 Minutes
60 Calorie Row
100 Sit Ups
40 Wall Ball
30 Deadlifts (135/95)
20 Burpees
Alex and Alan at “Murph”
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Happy Father’s Day to all our CFSBK dads!
Fitness: Halting Snatch Deadlift + Snatch
If you have a difficult time pulling from the floor, then perform the snatch from the mid hang after the deadlift.
Performance:
1) Snatch 1-1-1
2) Snatch 70% x 2 x 2
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Fitness: 3 x 5 Linear Progression
Start at a weight that allows you to make jumps for the next five weeks.
Performance: 70% x 8 x 4
Rest less than two minutes between sets. Use 105% of the 1RM you used for last cycle.
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CFSBK’s Endurance crew beating a hill into submission at Prospect Park
Yoga for Athletes is canceled today through next week, and Pilates on Tuesday is also canceled, as Coach Whitney and Kristin H. are out of town. This means the following classes are canceled:
6/14 Yoga for Athletes with Coach Whitney
6/17 Pilates with KH
6/19 Yoga for Athletes with Coach Whitney
6/21 Yoga for Athletes with Coach Whitney
Check out Active Recovery with Coach David at 11am and 12pm instead!
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Feed Them Like Animals Evolve Magazine
Science Says Alcohol Not the Best Post Workout Drink Breaking Muscle
Jason F. with Kelly Starrett, the mobility man himself
If the word “chiropractor” conjures for you images of the sedentary back cracking, once a week for the rest of your life, it’s because you haven’t met me. I am a chiropractor whose focus is on fixing biomechanics (the way you move), particularly in those who experience physical pain above and beyond the Delayed Onset Muscle Soreness (DOMS) associated with workout recovery. The benefits of a chiropractor are not just for those with back pain, but for anyone that has experienced a sports-related injury.
What differentiates me from typical chiropractors and physical therapists is my integration of Selective Functional Movement Assessment. The SFMA is a diagnostic tool that measures fundamental patterns of movement, such as squatting, bending, overhead positions, etc., in those with musculoskeletal pain. The screening teases out where you are not moving well and directs appropriate treatment towards that region. It is highly effective because it addresses the root of the problem: lack of mobility and/or dysfunctional motor patterns. Thus, I can craft the best personal treatment plan for each patient. Nothing here is cookie cutter. Because 90 percent of the treatment plan is reaching the right diagnosis, I’ll look at your life holistically: where and how you work, your at-rest posture, and everything in between.
So what will treatments look like? The first appointment lasts about an hour, and gives me the chance to take a detailed medical history and perform a physical exam. Follow-up visits are normally 20-40 minutes. If we are dealing with a mobility issue, then the treatment is geared towards removing locked-up joints and tissues with gentle adjustments and manual therapies, and enhanced instruction on using mobility protocols you associate with active recovery class and MobilityWOD. When some people think of chiropractors, they think of bone popping and back pain, but motor control issues are different. Corrective exercises are utilized to restore functional movement patterns. After all appointments, you are given a report along with a set of home instructions, often supplemented with pictures and/or video, detailing how to perform the exercises.
One of the great things about working out of CFSBK is that I can communicate with the coaches to co-manage your treatment. The quality of coaching at this CrossFit box is topnotch. Our coaches offer excellent instruction to help improve your performance, remove inefficiencies, and provide other helpful recommendations. What they can’t do is provide a diagnosis—something that falls within the scope of an orthopedist, physical therapist, or chiropractor. Should you present with something beyond the scope of my expertise, I can refer you to someone in my network of high-level practitioners (massage therapist, running coach, physiatrist, to name a few). After receiving a working diagnosis, you will spend less time in the doctor’s office and more in the gym, correcting the issue under supervision of an informed coach.
Remember: while some chiropractors want to see you endlessly, I work to see you less and teach you how to take care of your body. By unraveling subtle dysfunctions in how you move throughout the day, we will get you better and returned to play as fast as possible.
Visit me in CFSBK’s annex space during my office hours (by appointment only), on Monday, Wednesday, Thursday and Friday 4-8pm and Saturday 1-4pm. Schedule an appointment at FidlerDC [at] gmail.com, or by calling 718.858.4360. Find more information, as well as rates and insurance, at MovementEqualsLife.com.
Let’s move better, and work this pain away!
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Tinkerers’ Workshop: Slow Furniture Recrafted from Trash Fair Companies
Dehydration Impacts Heart Rate and Performance Breaking Muscle
Training Weaknesses with Dumbbells Catalyst Athletics
Watercress Tops List of ‘Powerhouse Fruits and Vegetables.’ Who Knew? Washington Post