Jacinto and his fans after competing in Puerto Rico!
Jacinto placed 44th in a field of 70, all of his competitors were under 40 years old!

• Right now Chris P, Charmel R, Bob S and Jacinto B are all signed up in the 40+ Master competition at the Christmas Throwdown on December 7th. Is anyone else interested in competing, especially master CFSBKers? If so please sign up and we’ll organize transportation. Email David(at)CrossFitSouthBrooklyn.com if you want to compete.
• Coaches Fox, Jess and McD as well as Ellie M, Alan L, Mike F and Marian L have all signed up for the CrossFit Hoboken Winter Challenge on Saturday December 14th.  Competitor slots sold out almost immediately but there are still spectator tickets available if you’d like to support the team. Email christian(AT)CrossFitSouthBrooklyn.com if you pick one up and want to tag along.
• Don’t forget to Meet the Farmer tomorrow at CFSBK from 5:30-8:30pm.  Get info on the CSA, the farm, sign up to win a free share and taste some awesome salami!
• Emily S‘ dog Walter is in a facebook costume contest! If you like his “cavity” costume “like” the photo and help put him over the top!

What is one habit you’ve developed in the past 3-6 months? How did you cultivate it?
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Smarter Than You Think,’ by Clive Thompson NYT
CrossFit Curmudgeon Cares CrossFit
The Central Governor Theory CrossFit Invictus
Indie Media Camp, a Conference for Bloggers and Entrepreneurs in Gowanus BK Nov. 13

21-15-9 Reps for time of:
Deadlift 225/155
Handstand Push-Ups

There is a 12 minute cap on this workout.

Post time and Rx to comments.
compare to 2.16.13

November 2013 Athlete of the Month: Joy Mele

I was fortunate to sit down with Joy recently to pick her brain about her past, her Long Island accent, her injuries, and her uncanny ability to show up time and time again for 6 am classes under all circumstances. I learned a lot about her that I hope you enjoy hearing about as well. My favorite part was that we decided to meet over a bourbon (or two?) …and that I wasn’t punched in the face in my least favorite third avenue bar.

Fox – So let’s start where we always start these things…When and how did you first find CrossFit?

Joy – It was summer 2011, so just over 2 years ago. Jess and you actually taught my foundations cycle and I think it was Jess’ first one. I’m really not sure how exactly I heard about CrossFit, probably online somewhere. I’d been doing a bootcamp and Pilates and was looking for a different challenge, and I definitely found it with CrossFit.. I took a teaser with David and signed up right away.

Fox – You got to experience firsthand the early dynamics of Jess and I working together! We’re really glad you stayed anyway 😉 You said you were looking for a different type of challenge. What about CrossFit South Brooklyn appealed to you and has kept you involved?

Joy – I really liked the atmosphere of the gym from the start, the feel, the people, and the types of movements that we do. Weightlifting, and weight training in general, was new to me. I remember in my teaser and then in Foundations watching regular classes going on and being excited that I was going to be doing that stuff soon. I used to go to the YMCA and would take classes there but I was never involved. I mean that to say that I would go to the gym and take my class and leave without any real interaction at all. The experience at CFSBK is entirely different. I get coached, I get stronger, I learn new things, and I meet a lot of great people in the process.

Fox – That’s always good to hear, that people feel the value of their experience here. You mention meeting great people and you seem to be pretty active in the community and social events that surround CFSBK. Can you talk a bit about that?

Joy – It’s pretty easy to be attracted to a fun, bright, diverse community such as we have here. I like that we can talk about CrossFit, but also not talk about CrossFit. I really enjoy being at and helping out at gym events for a few reasons. For one, I think it’s important to support all aspects of this place. It fosters cohesiveness among our different sub-populations. I get to meet people from the Strength program when I come to a Total, competitive CFers when I volunteer at a competition, and even chat with members who are solely private training clients. I really enjoy those interactions. For another, I’ve met some people who’ve become close friends. A few of us from the gym get together for Sunday Suppers, and I recently visited Corbett (who moved away from NYC for a while) down in North Carolina. Corbett is doing very well, by the way.

Fox – There’s a lot to get out of a gym like ours other than what happens in classes, and I think you’re a great example of that. Speaking of that, lets hear a bit about you outside of the gym.

Joy – Well, I’m the Korean born daughter of Irish-Italian-Greek parents and was raised in Massapequa, Long Island. So yes, I was adopted. My older sister Donna also lives here in Brooklyn. So I’m a native New Yorker and a Long Island girl, hence the accent. I went to Fordham University in the Bronx, and then to CUNY Law and am currently working in labor law as a union side lawyer. After college and before law school I spent a year living and working at Pine Ridge Indian Reservation in South Dakota. I had a yearning to live in a non-urban environment outside of NY and to do meaningful volunteer work.  I satisfied both things that year. I taught Montessori pre-school and kindergarten and was a school bus driver. I still maintain some of the relationships I developed there and hold that place dear to my heart. Even though it was nothing like the romanticized notions people have about Native American life, there’s an incredibly rich sense of tradition and pervasive humor that the people interject into life on the reservation.

Fox – Sounds like an amazing experience! Native New Yorker, huh? I knew there was something I liked about you off the bat. How about hobbies outside of CrossFit? What do you do to relax?

Joy – I’m a big foodie, so I like to try new restaurants with friends and also cook at home. Sundays are a big food prep day for mer. Like most people, I also like to travel. My favorite trip so far has to be the two weeks I spent in Spain in 2001. Such great people and food! This summer I traveled around Colorado visiting Ouray, the ice climbing capital of the world, and Telluride.  

Fox – Spain is definitely on my short list of places to visit. I’d be remiss if I didn’t bring up your history of injury and your perseverance in training through them. Foot, arm, how did you keep at it?

Joy – Yeah, those experiences actually furthered my love for this place. When I had the stress fracture in my foot I was able to train five time a week almost right away. David wrote me a program that would keep me progressing and keep me in the gym and everyone including the coaches was so supportive and helped me with space and equipment throughout those 11 weeks. Then there was the spiral fracture of my humerus and another 11-12 weeks of alternate programming. The x-ray tech at Methodist was horrified at the break but even in the ER I was discussing with Corbett and Michele (who were with me) my rehab workout program.  Granted there were some drugs administered at that point but still…I never really doubted that I’d be back in the gym in no time. It was a natural and comforting thought.

Fox – Amazing. I’ve definitely used you and others who train through injury to put a little fire in someone else’s training. Like, “if they can train in a boot with a broken foot, you can probably finish your last set of squats and work on your double unders”. Cheers to you for being so positive about setbacks. Last stock question: What do you think we should look for in a future AOM?

Joy – A willingness and enthusiasm to learn. Someone who respects members but also respects the space itself. Things like putting away equipment where it belongs, cleaning up after yourself or someone else, and helping maintain order are all important in my opinion. Also someone who gets that CFSBK is about more than what you pay for, i.e. the classes, programming, and coaching. It’s about things like the Memorial Day Murph barbecue, the Tough Titsday meet, Competition Class, private clients, Strength Cycle…it’s about all those things even if you’re not participating directly in them.

Fox – Thanks so much Joy, for meeting up with me. You’ve just won a special place in the entire staff’s heart for that comment about keeping order in the gym, I ensure you!

__________________________
On Being A Trainer with Greg Glassman CrossFit
Gymnastics Balance Beam Evolution 50s-2010s

AMRAP 5 minutes:
5 Push Press, 155/103
25 Double Unders

Post rounds completed per couplet and Rx to comments.

I wanted to say a special thanks. Carolyn and I (Camilla) got married this past weekend and it was spectacular, partially because of you guys.  Almost a year ago, I kicked Carolyn off the couch and into David’s teaser class, and she’s been hooked ever since (notwithstanding the last month or 2 when wedding planning and all sorts of other things have taken over). 

Thanks guys (and gals)! You rock!  [Also, my wife’s ass is pretty firm now.]

Reminderz

Don’t forget that we gained an hour of sleep last night AND that the Marathon is happening today right on 4th ave. Please make sure you’ve got a plan to get across the street during the race’s peak hours.

Good luck to the following CFSBKers running the Marathon today: Rob U, Darlene M, Anthony H, Jonathan C, Michael R, Fraisier H and Joe M
_____________________ 
Just The Two Of Us

Fitness: High Hang Power Snatch + Below The Knee Power Snatch + OHS

Performance: High Hang Snatch + Below The Knee Snatch
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Back Squat

Fitness: 3×5 Across
add 2.5-5lbs from last week’s weight.

Performance: 2×5, then 1 x max reps <10.
add 2.5-5lbs from last week’s weight.

Post loads to comments.
BSQ/Sn e3/6
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Perform 8 Tabata Intervals of:
Burpees
or
Row for Calories
or
Kettlebell Swings

Post modality and total reps to comments.

Ben L recently rowed an (ON WATER) 2K in Saratoga at an event called Had of the Fish. Very cool!
See some more pics on the Flickr page

Yoga for Athletes with Whitney H.

Wednesdays & Fridays 9:15AM-10:15AM
If you’re looking to increase range of motion and flexibility, discover some take-home techniques to help you recover, and de-stress your body and mind, Yoga for Athletes is for you. Designed and taught with the CrossFitter in mind, these classes will make the fundamentals of yoga accessible to all. Learn more…

Chiro and ART Body Work with Dr. Fidler

By Appointment
Got some issues with your tissues?  Sore shoulder? Funky Hip? Come see Dr. Jason Fidler on Saturday and Friday nights at CFSBK to get an assessment and some body work done on yourself.  To learn more about these services and Dr. Fidler’s background, click here

Massage With Inka

By Appointment
Inka is offering sports massage geared towards breaking down adhesions, relieving trigger points, unadhering myofascial restrictions, and increasing range of motion. Techniques include Myofascial Release and Trigger Point Therapy.  Learn more…
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What we do with dead bodies SciShow
The “I’m Google” image art project continues to evolve
“Rowling”

A true CFSBK Original G, Steph P

Good Luck Marathoners!

Good luck to the following CFSBKers who will be running the ING NYC Marathon this Sunday the 3rd.  The marathon trails down 4th ave right past CFSBK so take some time to check it out this weekend. Also, if you’re coming from above 4th ave please make sure to plan accordingly as the street will be difficult or impossible to cross at certain points during the race.

CFSBK Runners:
Rob U, Darlene M, Anthony H, Jonathan C, Michael R and Fraisier H. Did we miss anyone?!

New Degraw Street Neighbors: Dancewave

CFSBK would like to welcome our future neighbors, Dancewave! As if Degraw street wasn’t physically cultured enough, we’ve got an amazing new resource opening up just 270 meters away. Check out their upcoming event:

Dancewave (DW) will host a Design Kick Off Ceremony on November 12, 2013 at 11 a.m. to celebrate Dancewave’s new location on 182 4th Ave., in Brooklyn.  DW invites the public to view the future construction site on Degraw and Fourth. The building will serve as home to DW’s growing school, organization, community events, and cultural center. This future Brooklyn landmark is scheduled to open Fall 2016.

RSVP is required to rsvp(AT)dancewave.org
Special guest speakers will include Brooklyn President, Marty Markowitz and Council Member, Steve Levin. Dancewave Company I will perform TRIO an excerpt from Pupil Suite by Andrea Miller of Gallim with music by Balkan Beatbox.

See the full invitation here!
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Acrobatic Gymnastics Worlds 2010 Ukraine WG Combined
The Beginners Guide To Handstands
Thank You CrossFit Coach Dan Bell

Cindy

As Many Rounds As Possible In 20 Minutes Of:
5 Pull Ups or Ring Rows
10 Push Ups
15 Squats

Nate

As Many Rounds As Possible In 20 Minutes Of:
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings, 32/24kg

Fitness Rx is Cindy and Performance is Nate.

“Nate” Demo with Eva T

Post rounds completed and RX to comments.

Happy Halloween!!!

• Happy Birthday, Alan C!
• Check out CFSBKer, Actor and Photographer Brian H‘s awesome sites.
• Are you Running the Marathon this weekend? Email David(at)CrossFitSouthBrooklyn.com if you are!

Opportunities

Today’s workouts each contain 3 exercises repeated for 20 minutes with the intention of maximising work output. An advanced “Cindy” score can easily go upwards of 20 rounds which works out to over 600 reps!  That’s 600 opportunities to ingrain and develop the motor skills and strength required to successfully perform these movements at high volume.  Will your first push-up look like your 50th?  Will your 40th Kettlebell swing  include planted heels, a powerful swing and a neutral shoulder position? Remember that range of motion is only one component of functional movement.  When you initiate a movement, what happens between the start and finish dictate the adaptation you’re pursuing.  Soft technique builds soft athletes.  Lazy attention to details builds laziness inside and outside the gym. Virtuosity is defined in Gymnastics as “performing the common uncommonly well”.  Will you settle for mediocrity today, or will you pursue virtuosity? No opportunity is too small!

Happy WODing!

What are you Halloween plans, or.. what was your favorite costume from year’s past?
__________________
Tatiana Kashirina 190kg Clean & Jerk World Record ATG
The Great Blaze in the Hudson Valley
New Study Finds Human Beings Were Never Meant To Wake Up From Sleep

Fitness: High Hang Power Clean + Below The Knee Power Clean + FSQ

Performance: High Hang Clean + Below The Knee Clean
_____________________

Front Squat

Fitness: 3×3 with pause

Performance: Heavy triple with pause

Go heavier than the paused 3×5 we did a couple weeks ago.

Post loads to comments.
CLN/FSQ e3/6
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3 Intervals of:
Run 400m or 500m Row

Rest approximately 2 minutes between each effort. Build in intensity with the goal of the third effort being your fastest time.

Post times to comments.

Piked Handstand Push-Ups

Getting Ready To Squat

By Coach Margie

When you approach a loaded bar, make the decision to be there. Develop your Set Up. This is not the time to saunter up, ease yourself into position and expect to manage maximal loads successfully. As strong as you may be, if you are not mentally prepared to own the barbell, well… the barbell will win every time.

As simple as squatting is, it takes all your guts to do it right.

There are two parts to your Set Up: getting underneath the bar, and preparing to squat it.

Getting underneath the bar:

1)     Mentally psych yourself up to lift the weight. Get mad, excited, juiced, pumped, jump around, curse at the bar, or go deep within yourself and find that quiet place of absolute certainty. Whatever. Experiment to find your intensity and focus.

2)     Now, get underneath the bar and get a good strong rack position. Make sure the bar is wedged in tight between your hands and your shoulders. Build stability by finding tension in your upper body: remember this is where the weight will sit, so you want to create a firm shelf, not some namby pamby, twiggy little thing that will snap in two. If you have a low bar rack, raise your elbows up behind you, and push the heels of your hands against the bar. If you have a high bar rack, grip the bar tightly and push up against it.

3)     Take a big breath into your belly, hold it and bear down. Your stomach should get fatter. Now squeeze your butt and stand up confidently with the weight on your back.

4)     Walk back two or three steps and set your feet.

Preparing to squat:

1)     Let the bar settle on your shoulders.

2)     Make sure your rack position is still tight.

3)     Take another big breath into your belly and bear down. Get fat!

4)     Now SQUAT!

This is your ritual; use it every time you play with a barbell.

Happy lifting!

Watch this video to see exactly what we’re talking about

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The 10 Creepiest Buildings in Brooklyn
Chris Knight Vintage Crime Scene Photos Superimposed on Modern NY Streets (Warning: Graphic)

“CrossFit Wellcome Girls and Boys”
-Chloe R (Coach Arturo’s daughter)

Meet the Farmer, Meat Share Raffle, and NEW Salami Club!

On Wednesday, November 6 (meat share pick up day) Jerry Peele of Herondale Farm, our meat CSA partner, will be in the gym from 5:30-8:30 PM. He loves getting feedback from CSA folk, and will also be able to sign up new members on the spot. Come say hello when you pick up your share, and ask Jerry about the additional items available for special order (hint: it’s time to start making stock!)

This visit, his son, Jack, will also be offering tastings of Jacuterie, his brand new salami, made (of course!) from Jerry’s grass-fed meat. The salami will be offered as a separate CSA share. Get the whole story, including pricing, straight from Jack himself.
Finally, MEAT RAFFLE! Ten bucks will buy you a chance to win a 15-lb meat share – a $160 value! Twelve pounds of Herondale cuts + three Jacuterie salami. The drawing will be held at 8 PM.

Questions? Email Michele at mignyc (at) gmail dot com.
See you then!

What’s something beautiful you’ve seen recently?
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The KettleClamp. Turn your Dumbbells into Kettlebells Rogue Fitness
Deskbound, new book by Kelly Starrett
Smash your lateral arm! MobilityWod

Part A: Handstand Skill Work

4 Rounds NFT of:
4 Kick Ups to the wall
8 Log Roll to V-Ups

If you’re skilled at kicking up then try switching your lead leg.
If you’re comfortable kicking up to the wall and can hold for 10 seconds or more, try gently pulling your feet a few inches away from the wall, one at a time or shuffling your hands around a bit. Read this post for details.

Part B: Inversion Strength Work

4 Rounds NFT of:
2 Wall Walks with 5-10 second hold
8 Dumbbell Presses
8 Renegade Rows (no push up)
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5 Rounds For Time Of:
15 Overhead Squats, 75/55
10 Toes to Bars

Post time and Rx to comments.

Jacinto Cleans at the competition this weekend

This weekend Jacinto B and Bob S took on the CrossFit New England Masters Comptition. Both competed in the 55+ category and had a great showing! Bob took 6th place while Jacinto took 9th. See the full results here.

I was not unhappy- first time at a one day multi WOD event- I found it tough. After the firs 3 WODs which ran consecutively I was really sore and stiff.  Also I received 15-20 no-reps in the thrusters (I did about 60 to get 40) and 10 no-reps in push press (I did about 30 to get 20) for depth and extension but  overall it was a great learning experience.  Weights were not advantageous for me relative to the field- too light which favored the smaller faster guys. – Bob

Claim Your Stuff

Once again, the Lost and Found runneth over. Please check out the flickr to claim your lost goodies before they get donated to C.H.I.P.S. next Friday. If you can’t make it to the gym this week, please email cfsbkfrontdesk(AT)Gmail.com and we’ll hold onto it for you.

See Whitney Dance. Dance, Whitney, Dance!

Whitney H is performing in her fifth season with Von Howard Project, a contemporary dance company, and would like you to come see the show! Here are the details:

How: Get tickets by clicking this link!

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Check It Out! with Dr. Steve Brule: Aerobics Workout
Check It Out! with Dr. Steve Brule: Brule on Sushi

As Many Rounds as Possible in 12 minutes of:
5 Deadlifts 315/205
20 Wall Ball Shots 20/10′, 14/9‘

You should have a 1RM deadlift of at least 405/275 to perform this Rx’d. This is meant to be heavy.

Post Rx and rounds completed to comments.

Resident Gymnastics guru Ken H climbing in Kentucky

HAPPY BIRTHDAY PIERRE D.! 

• Fight Gone Belated happens at today at 1:15pm today!
  

BEYLER & TÜRK

Strength, Bands & Staying in Your Lane Cathletics