15 minutes to work on the complex of:

Fitness:  Power Snatch + OHS

Performance: Snatch from deck
________________

Back Squat

Fitness: 3×5 Across
Add 5lbs from last week.

Performance: 90%x1x3
work off your projectd 1RM. No Failing. Use this link to project your 1RM then take 90% for today’s work sets.

Post loads to comments.
Snatch/BSQ e5/6
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2 Rounds Not For Time of:
50 Kettlebell Swings
50 Sit-Ups

or 8 Minutes of Kipping pull-up practice

K.R.Editz taking on double unders

• CSA Members, don’t forget your meat pick up is today!
• Happy Birthday, Micheal C!
  
  

LFPB Massage Club with Inka H

Want to explore what it feels like to have more mobility and movement in your body? I’ve spent six weeks over the past three months studying Structural Integration and nerding up with Tom Myers at his home base in Maine. What is Structural Bodywork and how is it different from regular massage therapy?

Structural Integration uses our fascia as a vehicle to reshape and realign our structure, (our structure is the relationship in space among the components of the body ) as well as retrain our nervous system in order to have more fluidity of movement, more energy, greater performance to enhance your daily life and athletic performance. Curious about massage and want to experience the benefits while taking part in the challenge? Join the club for the next 4 weeks and enjoy the benefits massage has to offer to your athletic performance, health, sleep, stress, and overall well being.

Here’s the scoop: Inka will be offering 25 minute massages for $40 each. Sold in a package of 4 over the next four weeks. Each week will focus on a different area of your body and on specific muscles used in workouts that are hard to get to on your own. Inka will be at the gym on weekends with hours Friday – Sunday, and also at her home office in Boerum Hill during the week. Space is limited for weekend slots. Email her directly with any questions. inka.hodes AT gmail.com
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Culinary Photographers Create Edible Backdrops for a World of Miniature Inhabitants Colossal
Lucas Parker on Steroids in Competitive CrossFit
Creating Art on Skin CrossFit

January Athlete of the Month: Peter Mattis

Were excited to roll out the first AOM of the new year! Peter has been a standout 6am athlete for some time now, consistently biking to our doors in all kinds of weather to humbly crush lifts and WODs in our earliest class of the day. Read on a bit to learn more about this great all around guy.

Fox – How and when did you find CrossFit and CFSBK?

Peter – I’d been training over at Slope Fitness, working with a trainer that had started doing some CF style workouts with me and introduced me to crossfit.com. I was doing a lot of running at the time but would mix in some workouts off the mainsite into my routine. I remember being utterly crushed by CIndy, probably the first one I did solo. One day I showed up to a padlocked Slope Fitness and quickly realized that I had to join another gym. They’d apparently gone out of business with no warning to the members. I looked at some other local gyms but was keen on trying out CFSBK. I did a test out in the summer of 2011 and started with a punch card. At the time the class schedule just didn’t work out for my family. I soon negotiated with Kat, my wife, and was able to start coming regularly to the 6am class.

Fox – I remember your test out and you asking if we would ever have a 5am class…I think I replied that I didn’t see that happening anytime soon. Not sure we’re any closer to it! You were running at the time. Did you race?

Peter – Yeah, I trained for and ran marathons but was frustrated by the long training runs and eventually suffered a stress fracture in my lower leg. I came across CF Endurance and Brian Mackenzie and was really intrigued. I’m kind of over the long distance bug now though.

Fox – What did the “negotiation” process look like with Kat, to allow you to CrossFit?

Peter – Well we have three kids (Finn – 6, Alice – 4, and Eve – 2) and it was really a matter of how do we juggle and balance out the mornings with them. Kat graciously realized that I need the gym in my life, it’s not really just a luxury for me. I’m nuts if I don’t workout. So we make it work.

Fox – It takes a lot of commitment to keep showing up at the crack of dawn, and it’s really something to realize the give and take that people and families make to come in. What keeps you coming in?

Peter – Well I right away enjoyed the competitive aspect of the gym and with the guys I used as yardsticks. Dan Betz, Kevin Rooney, Isaac Green, and Chris Paschke were all guys I tried to beat or come close to early on. And obviously the coaching, especially on the technical lifts and gymnastics stuff is huge. The cool toys we have, being able to bail, these are all things that you don’t get in a lot of gyms. I was unaware though how important the social aspect of the gym would be to me. It’s really rewarding to have relationships in the gym instead of walking around with headphones in all the time. As our youngest gets a bit older, the larger SBK community is something I look forward to being even more a part of. I recently renegotiated with my wife to be able to come in on Sundays as well, instead of the M-F that I’d been doing for a long time.

Fox – Great stuff! Love the Betz and Rooney mentions, too. Those were some solid guys we had around. I have to mention that one of the names I look for on the board is yours, to see where I should wind up on a WOD. Let’s hear about Peter outside of the gym.

Peter – Well I’m a California guy from Silicon Valley, and went to the same high school as Steve Jobs and Steve Wozniak. I’m not sure if it was the area or what, but I gravitated towards programming from the point that I was introduced to computers in high school. It seemed relatively easy to me when compared to classes like English…that stuff was hard! I eventually went to Berkeley and was what I guess you would consider a solid nerd. I’d played tennis and soccer in high school but not in college. I focused on my computer science classes and pretty much neglected other stuff. When I graduated I worked for a few start ups before starting my own, then I worked for Google for 10 years. That’s how I wound up in New York. in 2004 they asked me to move here when they were opening the NY office. My best friend Spencer was also moving to NYC so it was a no-brainer.

Fox – Seems like it worked out, as you’re still here 10 years later. You still best friends with Spencer? Still work for Google?

Peter – Actually Spencer is now my brother-in-law, and my business partner! Spencer is Kat’s brother, and a few years ago he and I started our own software company called Viewfinder. We were recently acquired by Square so all is going well on that front too.

Fox – Acquisition always sounds like a nefarious term. I’m glad it’s actually a good thing for you! Any hobbies outside of CF? 

Peter – It’s pretty much family, work, and CrossFit, in that order. If I had more time that would mean more CrossFit. I’d like to be able to do more competitions and come to more gym events. Other than that I guess cooking is a hobby I enjoy. I do mostly simple stuff. Salmon, chicken, rice, stuff like that.

Fox – You strike me as a guy who eats pretty clean most of the time. Am I right?

Peter – Yeah pretty much but it wasn’t always that way. When I started college I was a was a 6 foot tall, 150 pound twig. A few years after college and after a few years of partying I was a “soft” 180 pounds or bone and belly. I spent a lot of money at clubs and a lot of time hungover. Now I’m a differently distributed 195 pounds and generally hang around there. I’ll indulge in burgers and bourbon every now and then but mostly keep it in check.

Fox – I can’t see you as a 150 pound guy, or a pudgy 180 pounder. Alright, last question. What should we look for in a future AOM?

Peter – Someone who trains consistently over a long period, maybe at least a year. I think regular attendance is important. Also someone who trains with positivity vs being frustrated. Even if you have a bad training day, helping out with someone else’s equipment and stuff can go a long way, both for the person you’re helping out and yourself.

Still want to compete in Sunday’s TTD Meet?

We have had several slots open up for this weekend’s ladies powerlifting meet. If you are interested in snagging one, please contact Margie (margielempert AT gmail.com) as soon as possible to find out all the details!  Register here!

New post on Inside the Affiliate

Coach DO has a new blog entry on Inside the Affiliate about a test Fox created for our coaching staff. Check it out to learn more about cleans (and which superhero Fox would be). ITA is a free, open source blog for the CrossFit community dedicated to sharing what we’ve learned running an affiliate for six years. If you like it, please share it with your CrossFit friends on Facebook and help spread the word!

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Free The Animal
New Rules in the 2014 CrossFit Games Season
Top Tips for First Two Years of CrossFit Tabata Times

Fitness: 3×5 Across
Should be getting a bit heavier but you still get all 15 reps.

Performance: 2×5, 1xMax Reps <10
Add 2.5-5lbs from last week. The lower your reps get on the rep out, the less aggressive of a jump you should take.

Post loads to comments.
Bench Press e5/6
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Today’s conditioning workout involves Wall Ball and Burpees… come in and see what it is!

Post times and rx to comments.

Maxine doing the recent dumbbell clean WOD

• CSA members: Please remember that your share will be delivered this Wednseday since the normal date fell on the new year. If you’re interested on our CSA with Herondale and Sol Flower farms, click here.
• The TTD Powerlifting Meet is happening this Sunday at 2:30pm. This event is open and free to all, if you want to see some of CFSBK’s TFBAs attempt to PR their Back Squat, Bench Press and Deadlift at our in-house meet.

Good Training Habits

While it’s our responsibility as coaches to teach you movement, program intelligently and keep you safe, it’s your responsibility as athletes to develop good training habits.  Here is an overview of three great habits that will significantly enrich your training experience. 

Be Proactive With Your Movement Prep
Everyone needs to do a little personalized maintenance on their bodies.  Even 10 minutes of DIY movement prep before class can go a long way in keeping you fit and pain free.  After you’ve signed in and changed, take advantage of the time you’ve got and start moving.

Warm-up
Row an easy 300-500m on the erg. Get your heart rate up a little and try to get a light sweat going.  We recommend holding 20 strokes per minute and rehearsing good form.

Stretch/Foam Roll
Many of us know where our tightest areas are,  they’re the ones that make it difficult to squat below parallel or press a barbell overhead.  Spend a few minutes mobilizing and doing some soft tissue work (foam roller/LAX ball, etc) on your “problem areas”.  If you don’t know where to begin, ask a coach what you should be prioritizing and we’ll help you out.  We also regularly refer our members to out Active Recovery classes and MobilityWOD.com.  This is great resource for folks who need simple, effective strategies to help them move better.

Log all your Workouts 
Training without logging is like driving without a road map.  You don’t know where you’ve been or where you’re going.  Taking notes on each training session helps you track your progress and helps us make informed decisions about how to assist you in choosing weights and scaling movements. Each day should list some quantitative and qualitative notes about your training session. Here is an example:

 1/5/13
Warm-Up:
3 RNFT
5 Snatch PP (22lb bar)
5 OHS
5 Muscle Snatch
10 Push-ups on knees

(Move up to yellow bar)

 

AMRAP 15 minutes:
Row 350m
12 Overhead Squats, 45lbs

4 Rounds + 320m
Kept rows at about 2:23 splits, felt hard but doable.  Don’t shift forward during overhead squats…. Mid foot!

You can track your workouts in a journal or on line.  Us coaches LOVE to read the details of your workout in the comments section. It gives us a deeper perspective into your training and the programming in general.

Start Slow and Maintain Perspective
We take our training seriously at CrossFit South Brooklyn and with that comes with a good deal of responsibility. Our movement pool uses serious strength and conditioning exercises in order to develop a broad, inclusive fitness.  If we don’t treat these movements and workouts with respect, training plateaus and injuries are sure to follow.  The best way to ensure your success and training longevity with us is by starting slowly and developing a rock-solid technical base. In fact, the first few months you start CrossFit, intensity should not be a significant concern.  The movements are potent enough that just consistently performing them will create a favorable adaptation. After you feel really comfortable with most of our exercises and have a working knowledge of your weights, only then should you start ramping up the intensity. 

Training with a life long perspective is incredibly important, remember that you’re here to build yourself up not break yourself down.  Scaling workouts properly, listening to your body and checking your ego at the door will allow you to workout successfully for years to come. Most importantly, have fun with this stuff and enjoy the process.

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Larry’s Chinese Weightlifting Experience Part 1- Snatches & Squats ATG

Fitness:
AMRAP 15 minutes:
Row 350m
12 Overhead Squats 95/65

Performance:
AMRAP 15 minutes:
3 Power Snatches 115/75
3 C2B Pull-Ups
20 Double-Unders
6 Power Snatches 115/75
6 C2B Pull-Ups
20 Double-Unders
9 Power Snatches 115/75
9 C2B Pull-Ups
20 Double-Unders
etc…

Post rounds completed and Rx to comments.

Ken H doing handstands in California

• Today is the LAST DAY to sign up for the 2014 Look Feel Perform Better Challenge! Please make sure all your information is submitted by the end of the day! Get on it people!
• Want more CFSBK? Check out our Flickr, Facebook and Instagram pages! As of posting, we have 999 followers on Instagram! Who will be our thousandth follower!?

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Back Flip into Handstand Push-Up CrossFit
Randomized Drug Testing Introduced to CrossFit Games Athletes
A Mental Problem Many of You Have Cathletics

Fitness: Mid Hang Power Clean + Power Clean + FSQ + Split Jerk

Performance: Mid Hang Clean + Clean + Split Jerk
___________________

Front Squat

Fitness:3×3 Across
Add 5lbs from last weeks front squats.

Performance: 90% (of 3RM) x3x3

Post loads to comments.
C&J/FSQ e4/6

I kick off the new year all fresh and clean with my own polar plunge. Air Temp: 33.9°F  Sea Temp: 46°F. Happy new years!
– JB

• Check out Coach Noah’s advice in Shape Magazine. Thanks to CFSBKer Cristina G for putting him in the article
• Yoga for Athletes kicks off it’s first weekend class TODAY at 10am. Please sign in then head upstairs!
• Similarly, Active Recovery will be held at 11am AND 12pm on Saturdays moving forward!

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Stanford’s Distinct Training Regimen Redefines Strength NYT
License to Sin: How to Dodge a Devilish Self-Control Loophole Psy Blog
31 Delicious Low-Carb Breakfasts For A Healthy New Year BuzzFeed
Forget What You Know About Good Study Habits NYT

Snow Update:
We’ll be on a normal schedule today. See you at the gym

Stay safe and warm!

Mike C also, Front Squatting

• Elite level Triathlete, CFSBKer, coach and all around good guy Mike Olzinski has a great new blog called The Endurance Journey about his thoughts on health, happiness, and the pursuit of athleticism. He also recently shouted out CFSBK on his post, “A Year’s Look at Strength Training for Endurance“.

Suggest one good movie or tv series to devour on a long snow day.
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An Ironman Who Wasn’t Fit Enough: How CEO of Skullcandy Became a CrossFit Convert WSJ
Female Bodies and the Fitness Industry: The Way CrossFit Is Changing the Landscape Tabata Times
Don’t just go along, ask questions about your CrossFit experience
A Few More Things I Learned John Welborn

“Cindy, Row Your Boat”

AMRAP 10 minutes:
5 Kipping Pull-Ups
10 Push-Ups
15 Air Squats

Rest 2 minutes, then:

AMRAP 3 minutes:
Max Calories Rowed

Post rounds completed, calories rowed and Rx to comments.

Kim R Front Squatting

• Lost your stuff? Check out our Flickr page to see what’s in the lost and found. Everything will be donated to charity next week.
• Today is our first 7am Active Recovery Class. Literally the best way ever to start your day. We’ll also be hosting Active Recovery at 11am AND 12pm starting this Saturday moving forward.
• Got a question about the LFPB Challenge? Check out the forum on the LFPB sub page.
• Save the date! Remember that on Sunday the 12th we’ll be hosting the TTD Powerlifting Meet! All are encouraged to come

Sign up for Strength With Coach Jeremy in 2014

Starting the week of January 6th Coach Jeremy will be offering another cycle of his ongoing Strength Intensive series. These cycles meet two or three times per week and are guaranteed to make you stronger! To see the dates, details and sign up options, please click any of the links below.

Strength Intensive-A Cycle-Novice 3 classes per week $300.00 monthly SOLD OUT!

Strength Intensive-B Cycle-Intermediate 3 classes per week $300.00 monthly SOLD OUT!

Strength Intensive-C Cycle-Morning Novice 2 classes per week $200.00 monthly (5 spaces left)

Strength Intensive-D Cycle Continuing Ed 2 classes per week $200.00 monthly SOLD OUT!

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The 2014 CrossFit Open and Regionals schedule has been released!!

15 minutes to work on the complex of:

Fitness:  Mid Hang Power Snatch + Power Snatch + OHS

Performance: Mid Hang Snatch + Snatch
_________________

Back Squat

Fitness: 3×5 Across
Add 5lbs from last week.

Performance: Performance 90%3RM  x3x3
Use your 3RM from 12/26. If you were not here last week, find a new 3RM

Post loads to comments.
Snatch/BSQ e4/6
______________________

DIY Cash Out (For Time)
Row 500m
Run 550m (1 lap)

Although not for time, transition quickly between movements for all 10 rounds.

Welcome to 2014!  Time is precious, start this year strong!

Class Schedule today

We will be running the following class schedule today:

12pm
1pm

4:30pm
5:30pm
6:30pm
7:30pm
8:30pm

The Look Feel Perform Better Challenge Starts Today!

While you’ve got until the 5th to get all your information in, the 2014 LFPB challenge starts today! Don’t forget that all the information you’ll need to get started can be found by clicking on the wigit on the top right of the page and using the LFPB navigation bar on the left. Good luck everyone and see you at the potluck on the 18th!

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Describe your new years eve in three words

Just a reminder that there are no 7:30 and 8:30pm group classes tonight as well as no Active Recovery. Otherwise we are operating on a normal schedule.

Tomorrow there are no 6am, 7am, 8am or 10am Group classes however we will be hosting a 12pm and a special 1pm class.  The evening schedule will be normal from 4:30pm onwards.

CFSBK OG and Pilates Maven, KH

Pilates at CFSBK Starting January 7th!

Have you ever been told by a coach or PT that you have a weak core?  Are you not sure what “keep your ribcage down” means?  Do you suffer from a tweaky lower back after lifting heavy weights?  Help is on the way!  The Pilates Method can be great “accessory work” for a CrossFitter, not only because it improves flexibility and strengthens the abdominal and back muscles, but mainly because it can help you figure out HOW to use these muscles properly.  Come join Kristin Hoesl (KH) in CFSBK’s first ever weekly Pilates class.  We’ll go over neutral pelvis, engaging the transversus abdominis (say WHAT?), stabilizing the rib cage, and finding good shoulder girdle positioning.  Additionally, although most of the abdominal work in Pilates is done by stabilizing a neutral spine, there’s also some spinal flexion involved, which can feel really good if you’re an avid lifter who spends most of their time in extension (or maybe hyperextension – we’ll go over that too).  So if any of this sounds intriguing to you, come drop in on Tuesday nights at 7:30, starting January 7th.  Mad abs, yo.  And just a quick FYI, KH has been teaching the Pilates Method full time, both group classes and privates, since 2006.  To read more about her training and experience, you can check out her website at www.khpilates.com, or email her at kristin(AT)khpilates.com.

Yoga at CFSBK and More Active Recovery!

In 2014 CFSBK will be also rolling out our new Pilates program detailed above as well as evening Yoga with Whitney H on Thursdays at 6:30PM and Saturdays at 10:00AM (starting January 2nd) as well as a new Thursday 7am Active Recovery with Coach Fox and a second Saturday AR class at 12pm with Coach DO.

Look Feel Perform Better Challenge Sign Up Info and Capacity Test

Getting geared up to sign up for the challenge? We’ve had a few people overlook where all the information (tracker, where to upload pics, resources etc) are hosted on the web page. When you click the fancy widgit on the top right of the screen it will take you to a new page with an expanded navigation menu on the left. There you can see the links to all the resources you’ll need for the challenge, including the new LFPB Forums where you can ask for support/advice from your fellow CFSBKers and Coach Fox. Please check it out!

Below is the 2014 Capacity test. We will be programming it as the WOD on Thursday, January 2nd which means you can do it in class then or on Friday where we offer split programming.  Otherwise you can make it up at OG or in a pinch ask a coach and we’ll try to accomodate you performing the workout during a different class if you can’t come this Thursday or Friday and can’t make it to OG before the 5th.

“Cindy, Row Your Boat”
AMRAP 10 minutes:
5 Pull Ups
10 Push Ups
15 Squats

Rest 2 minutes

AMRAP 3 minutes:
Max Calories Rowed

____________________________
Have a happy and safe new years, everyone. CFSBK loves you.

Fitness: 3×5 Across
Should be getting a bit heavier but you still get all 15 reps.

Performance: 2×5, 1xMax Reps <10
Add 2.5-5lbs from last week. The lower your reps get on the rep out, the less aggressive of a jump you should take.

Post loads to comments.
Bench Press e4/6
_____________________

AMRAP: 2 minutes
Double Unders
Rest 1 minute

AMRAP: 2 minutes
DB Hang Power Clean
Rx 45% bodyweight
Rest 1 minute

AMRAP: 2 minutes
Toes to Bar

Substitute v-ups or sit-ups for toes to bars.

Post reps per movement to comments.

Ben and Linda during Fight Gone Bad 2013

Holiday Schedule at CFSBK

Tuesday the 31st (New Years Eve): No 7:30 or 8:30pm Classes. Otherwise normal schedule
Wednesday the 1st (New Years Day): No 6a,7a,8a or 10a Classes. We’ll still have a noon class PLUS an extra 1pm Group class and then a normal evening schedule.

January CSA Pickup is Wed. Jan. 8!

Due to New Year’s Day falling on the first Wednesday of the month, the January pickup will be on the 8th from 6-8:30. Please remember to bring a bag. Questions? Email Michele at mignyc (at) gmail dot com.

New Post on Inside the Affiliate

Coach DO has a new blog entry on Inside the Affiliate about leveled programming. Thanks again to everyoe who emailed us testimonials. ITA is a free, open source blog for the CrossFit community dedicated to sharing what we’ve learned running an affiliate for six years. If you like it, please share it with your CrossFit friends on Facebook and help spread the word!
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What was your favorite …
Movie you saw
Place you went
Person you met
Thing you started doing

… in 2013?