Fitness: 1×5 across
Get stoked to lift some heavy weight.

Performance: 5/3/1 “5 week“
65%x5, 75%x5, 85%x5+

Post loads to comments.
e4/6
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For Time:
3 Rounds of:
20 Thrusters 75/45
50 Double Unders

then,
3 Rounds of:
15 Kipping Pull-Ups or Ring Rows
15 Push-Ups

then,
Run 400m

Post total time and Rx to comments.

Whitney B Bench Pressing at TTD

• Good luck to Coach DO, Jake Leivent and Brandon Renert who will be competing in the 2013 CT Open Olympic Weightlifting Championships today!

Kettlebell Kitchen at CFSBK!

Want to make eating healthy Paleo meals easier? We are excited to announce our new partnership with Kettlebell Kitchen– your go to for Paleo & Zone meals! Food for CrossFitters by CrossFitters, Kettlebell Kitchen is an easy & convenient way to get top notch nutrition delivered right to the box. We’ve tasted the food ourselves, and we think it’s great!

They will make their first delivery to our box on July 24th (and every Monday & Wednesday thereafter). The order cutoffs are:

-Wednesday evening by midnight for Monday delivery
-Saturday evening by midnight for Wednesday delivery

The complete menu, along with ingredient lists and nutrition facts can be found here: MENU
Ordering instructions and FAQs can be found here: FAQs

We’ll have some of the folks from KBK at the gym on Saturday the 27th from 8:45am onward to give you the 101 and some samples of the food if you’re interested but not ready to pull the trigger.
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Stop Glossing Over The Good Stuff

Fitness: 3×5 Across

Performance: 5/3/1 5 week
65%x5, 75%x5, 85%x5+

or 70%x3x3
Consider doing paused squats to focus on positional strength.

Post loads to comments.
e8/12
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As Many Rounds As Possible In 4 Minutes Of:
10 Kettlebell Swings
10 Burpees or 3 Muscle-Ups

Rest 2 Minutes

As Many Points As Possible In 4 Minutes Of:
Row for Calories

Post rounds completed, Rx and calories to comments.

Internal Rotation, I haz it!

• Happy Birthday, Brian S!
• Happy jumpingto everyone attending the Doubles Or Nothing clinic today!

Not For Time, A Primer

CFSBK programming often includes “Not For Time” (NFT) assistance work either on top of or instead of traditional CrossFit “For Time” conditioning.  We usually use this method of training 1-3 times per week as a supplement to our primary lifts and conditioning tests.  The value of this work can’t be overstated and in this article we’ll discuss the rational behind NFT work.

“Assistance Work”
Most NFT workouts generally fall under the title “assistance work” because their intention is to help develop the muscle groups and movement patterns used in our primary lifts and WODs.  Sometimes a lagging muscle group might prevent you from properly executing an exercise, especially at load or intensity. For example, if your chest regularly drops when trying to squat heavy, you might benefit from some concentrated low back/hip extension work like good mornings, RDLS, perhaps even heavy kettlebell swings. NFT work is our opportunity to program in different exercises that may not lend themselves well to being timed or performed at maximal weight, but do help you get into better positions when you need it most.

Work on imbalances
NFT work also uses more unilateral (one side at a time) bilateral (alternating sides) and stabilization exercises to promote symmetry and balance.  An imbalance in your pressing strength might not be apparent with a barbell, but it can become comically obvious when working with dumbbells.  Perhaps your imbalance is actually neurological, you know how to “set your back” but proper abdominal bracing strategies still elude you.  A healthy dose of hollow rocks, planks or a variety of other holds can help you identify how to engage and develop different parts of your body.  Mobility work would also fall under this category, if you’ve ever done a workout that included holding a stretch or performing something like an “inchworm” you know we’re sneaking in some active flexibility training.

Same movements, different focus
Sometimes we even will take movements that you regularly see in WODs like push-ups, jumping rope and rowing and take the clock away.  These are great opportunities to troubleshoot the movements themselves and aim for perfection with every rep without the stress of worrying about what your time or load will be. Instead, you can still get a significant stimulus by focusing on whatever you struggle with most about that movement. It could be coordination, range of motion or strength at a particular position in the lift. Whever your case may be, slow down and do it right so you can speed up and do it right later.

The take home message is that the better you can become at a wide variety of exercises and types of workouts, the more well rounded and successful of an athlete you can become.  We hope this gives you some food for thought the next time a NFT workout comes up and what our thought process is behind it.  As always, we’re always experimenting with new concepts and protocols to help you guys and gals achieve get better inside and outside the gym.
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Mistakes and Forgiveness with Austin Malleolo

Three panoramic views of an empty CFSBK
(Thanks, Coach Melo!)

• Happy Birthday, Sarah H!
• Don’t forget that tomorrow we’re hosting the sold out “Doubles Or Nothing” clinics after evening classes.
• Got the competition bug? Represent CFSBK at the upcoming CF Subway Series events!
• Check out Jenna Jerman’s 15lb Squat PR at TTD

CFSBK Rowing Workshop

Coach Nick is teaching a two-hour rowing clinic on Saturday, 8/3, at 2:00. Do you want to improve your effectiveness on the erg? Do you dread rowing workouts? Or maybe you love them and want to row more on the side? The clinic will include the following:

If you’re interested, please shoot Nick an email at nick [at] crossfitsouthbrooklyn [dot] com. There’s a cap on the number if participants, so sign up now! This workshop is $25.

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Ice, Ice Baby
What is Missing?

Fitness: Hang Power Snatch + Overhead Squat + Hang Power Snatch

Attempt to go a little heavier than last week.
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Press

Fitness: 3×5 Across
This is probably getting tougher at this point. Consider smaller jumps (1-3lbs) and dynamic starts if you’re running into a wall.

Performance: Wendler 5 Week
65%x5, 75%x5, 85%x5+

Post loads to comments
e4/6
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270m Waiters Walk

Post load and implement to comments.

Shaye L Gets into the Squat Zone

• The coat room was getting a little stinky so we took it upon ourselves to spray the inside of everyone’s shoes. If you’d like to take it upon yourself, use this spray bottle located at the front desk.

Gracie’s Testimonial

I just wanted to thank you for all that you, your staff, and the community have done for me in the last 6 months. In the last 4.5 yrs, I have been walking around in a daze, feeling incredibly lost and alone. Sports and athletics has always been a safe haven for me growing up, but with my mothers Multiple System Atrophy Parkinson’s diagnosis and my little brothers constant struggle with sobriety, I really took it out on myself and my body in the last 4 yrs.

Since I came to CFSBK, I have grown to love who I am again. I revel in the triumphs that I make every week and always feel the support of the entire community behind me when I’m struggling. It’s a feeling that cannot be duplicated anywhere else or accurately described.

On my birthday, my mother had a very bad fall and broke two ribs and got 7 staples in her head. On that same day, my brother pleaded guilty to felony charges of possession with intent to sell heroin. He is currently in rehab and has two years of random drug testing in front of him to pass or he goes to jail. I cannot express how incredibly overwhelming this has all been for me and the place that I always want to go to for peace and support is the box. Similarly, the people that I have chosen to reach out to for help have been those I have grown close with in the community. Both the box and the community have become my safe space to grow, work hard, and fight through some overwhelming emotional feelings of despair.

This morning, my mother had two bad falls again and cried in my arms. After I got her settled, I found myself in my car, crying and heading to the one place I needed to be. CFSBK. To nail some gnarly squats and crush a WOD. Duh.

I know this is all an incredible amount of personal and overwhelming information. But I felt it was necessary to include so that you could truly see how valuable CFSBK is to my life and, I am certain, to many others.

I am very proud to let you know that my little brother has started working out in rehab and is counting down the days to when he can sign up for foundations and get his healthy life going. I cannot wait to see him at CFSBK and I will be eternally grateful to you as he finally learns to fight for himself.

So, thank you. Thank you for providing the coaches, the space, and the community that gets me out of bed on dark days. You all do such incredible things and give us all the tools to do them as well.

CFSBK fo’life

Gracie
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Third CrossFit Games Announcement.. Clean and Jerk Ladder!
Stunning display of female athleticism and freerunning
The One Thing All Men Feel, But Never Admit

Fitness: 3×5 Across

Performance: 5/3/1 5 week
65%x5, 75%x5, 85%x5+

Post loads to comments.
e7/12
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In teams of two, perform as many alternating rounds as possible in 12 minutes of:
10 Kipping Pull-Ups
20 Squats

Post rounds completed  and Rx to comments.

Big thanks to Eric Stafford for shooting and editing this film!

• Congratulations to Michael Olzinski on his 2:14 time on the NYC Triathalon. He placed 83rd overall and 30th in his division (Elite). Great job, Mike!
• Happy Birthday, Debbie Parsons!

Jen Stopka’s Raffle to Help End Cancer

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The 2013 Reebok CrossFit Games are about a week away, any predictions on what will come out of the hopper this year?
2nd Games Announcement CrossFit Games

Congratulations to our overall winner, Lauren Howe!
Back Squat: 250lbs
Bench Press: 140lbs
Deadlift: 260lbs
TOTAL: 650lbs

Colleen Meagher’s Testimonial

I’ve been so happy with my CrossFit experience.  I just completed my first 6 week cycle and I signed up for a three times a week membership.  The coaches and the members have all been wonderful.  I’ve learned so much and with your guidance have changed my body and ability and constantly look forward to doing more.  Nothing has ever motivated me like this.  Nothing has ever motivated me before period!  I owe everything the genius and dedication of the coaches and the inclusive and encouraging environment.  THANK YOU!

Why compete?

By Chris Fox

As a youth I was not very involved in competitive sports, so I can’t speak to that angle on why competition is a healthy aspect of training as an adult. Sure, I’ve played some pick up football, basketball, rugby, baseball, etc…but the consequences were only week to week, never having long lasting meaning to me. As an adult I have found new meaning in what training and testing mean to me. I’ve trained with intention and set performance goals for more than a decade and found Crossfit within the past 6 years. Crossfit was the first time that I had ever really tested my performance in a competition setting. The beauty of Crossfit, and the related fitness sports that go along with it like powerlifting, olympic lifting, strongman/women, adventure races, etc… is that while you are ‘competing’ with the people you’re sharing floor/track/trail/platform space with, you must also compare your performance to your own previous performances. Sometimes the goal may be to only finish an event. First time out? Just get through it with success. Other times it may be to best your previous years placement or possibly to achieve a top place in an event. In my case the goal is to get better as an athlete and to not slip backward as the competitive environment gets more and more, well, competitive.

I’ve no illusions of winning any powerlifting meets, olympic meets, the Crossfit Games, or even any of the local throwdown style events. Does that mean that my participation is silly? Hell NO! I get to hang with some cool folks, push my limits, and measure where I lay not only in comparison to my fellow athletes but also in relation to my previous self. As a (very) soon to be 40 year old male, society would have me believe that my best days are behind me. I respond with a resounding “NOT” and strive year after year to be a bit better that the me from the year before. I enjoy the process, the goal setting, and the satisfaction of knowing that I prepared for an event as best as I could. Or, in learning what I might do differently  the next go around.

We test ourselves day in, day out at CFSBK. There are metrics to be recorded for sure, and you should be tracking them regularly. I encourage you all however to step outside of your comfort zone once in awhile and and test your performance in those not so cozy places where the others are. You might find out that you hate it, but you might also find out that it inspires you to be better or at least have some outside of the box fun. At the very least you’ll have learned something about yourself.
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CrossFit Games Athlete’s Getting Ready for California
Chad McKay does 18 touch and go Squat Snatches at 185 without straps
Talayna Fortunato’s Standing Back Tuck
Miko Aronpaa practicing back flips

Fitness: 3×5 across
Should be a little bit of a fight but plan to hit all 15 reps today. Time your total bench pressing time so that you get your longest rest before your last set. Don’t doddle through the warm-ups.

Performance: 5/3/1 “5 week“
65%x5, 75%x5, 85%x5+

Add 5 lbs to your Training Max from the last rotation.

Post loads to comments.
e4/6
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15 Minutes, NFRs of:
Run 270m
Accumulate :20 second Supine Plank on Paralettes
5-10 Strict Knees 2 Elbows or Strict Toes to Bars

Post experience to comments.

The 4th Tough Titsday Powerlifting Meet

We witnessed some epic successes and heartfelt losses on the platform yesterday as these ladies put their strength to the test. Each athlete had three attempts to establish 1 Rep Maxes in the Back Squat, Bench Press and Deadlift. Congratulations to everyone who PR’d and/or placed in the event.

• Click here to see the results
• To see Asta’s photos from the event, visit our Flickr Page

Thank you to everyone who volunteered their time and talents to make the event a huge success. We’d also like to thank all the spectators who cheered on the lifters and especially recognize CFSBK’s favorite Powerlifting farmer, Coach Margie for creating and executing this event.

If you haven’t already, post your experience to comments.

2013 CF Subway Series Announced!

Another year has gone by, and it’s time once again for an NYC affiliate throwdown: the 2013 Subway Series! All NYC affiliates are invited to participate — the affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year!

Event Schedule

Saturday, August 3th, 12pm: CrossFit Queens
Saturday, August 10th, 12pm: CrossFit Virtuosity
Saturday, August 17th, 12pm: CrossFit South Brooklyn
Saturday, August 24th, 12pm: CrossFit Long Island City

Scoring

Scoring will work “Open-style”: top 3 male and top 3 female athletes from each affiliate will score based on their place finish in each event.  Athletes may score in any event regardless of attendance at other events.

The ultimate series winner will be the affiliate with the least points after all 4 events have been completed. In the event of a tie, a 5th tie-breaking event will be held.

Although only athletes competing RX’d will qualify for affiliate scoring, all athletes are encouraged to participate or watch and cheer. There will be scaling options available at each event.

Registration

All athletes MUST register for each individual event in advance via EventBrite in order to participate.  Each event will be capped at 100 total participants, so we strongly advise you to register early!

Register Here!
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Defining Beauty CrossFit Invictus
Some… interesting fare, much of it Paleo

Fitness: 1×5 across
Get stoked to lift some heavy weight.

Performance: 5/3/1 “1 week“
75%x5, 85%x3, 95%x1+

Post loads to comments.
e3/6
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For Time:
Run 550 meters
40 Kettlebell Swings, 32kg/24kg
Run 550 meters

For Time:
Row 550 meters
40 Wall Ball Shots, 20lb/14lb, 10’/9′
Row 550 meters

Athletes will have 10 minutes to perform each workout. Your rest will be however much time is left in the 10 minute window plus transition.

Post each time and Rx to comments.

Katie M in a solid receiving position on the Snatch

• Happy Birthday, Gracie L!
• Best of luck to Michael Olzinski who will be racing for the first time as an elite triathlete in today’s NYC Triathalon. This will be Mikes 9th triathlon with a goal to finish in 2:05. Kickass!

Tough Titsday Powerlifting Meet Today

The big day is finally upon us! 28 of CFSBK’s finest female lifters take to the platforms today to attempt 1RM’s in the Back Squat, Bench Press and Deadlift. The event will start at 2:30pm and spectators are highly encouraged. First, second and third place winners will be awarded in each weight class based on total combined weight of best lifts. If you’ve never seen a powerlifting meet, today is your lucky day.  PL meets are true tests of strength, guts and iron will. We wish all the competitors the best of luck!

Jen Stopka’s Raffle to Help End Cancer

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A Mandate and An Opportunity
Part two in the CrossFit Journal series on Title IX and its implications for female athletes as well as CrossFit’s approach in our own sport.

Fitness: 3×5 Across

Performance: 5/3/1 1 week
75%x5, 85%x3, 95%x1+

or 70%x3x3 if you’ve already hit your one week.

Post loads to comments.
e6/12
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3 Rounds for time of:
400m Run
12 Dumbbell Burpee Squat Cleans

Post time and Rx to comments.

Todd Cavallo Snatching

• Don’t forget about Whitney Hubbard’s Yoga workshop today and the Tough Titsday Powerlifting Meet happening tomorrow!

New Membership Billing Software

We wanted to let you all know that we have recently adopted a new billing and membership tracking software called Zen Planner.  Our old system (Volusion) was designed more as an online store rather than gym membership software.  While you won’t see any significant changes from your end, please know that this system will make our behind-the-scenes work just that much better!  One thing you will notice is the soon arrival of a scanner and membership cards!  Say goodbye to signing in on that old-school sign in sheet!

Unfortunately, we don’t have the ability to automatically transfer your memberships over to Zen Planner so we’ll need your help.  Here’s what this means.  When your current recurring membership is set to renew we’ll email you to let you know how to sign up on the new system and that your Volusion account has been deactivated.  In order to keep you membership active, you’ll need you to register and purchase your ‘new’ membership through Zen Planner.  Zen Planner will then pro-rate you for the rest of the month and the bill on the first of every month moving forward.

If you’re not on a recurring membership, meaning you purchase drop ins, punch cards, personal training or any other one time membership option please use the link below to make your purchases.

ZEN PLANNER REGISTRATION LINK!

Also, we do offer a discounted membership to the groups listed below.  If you fit that profile then please let me know and I’ll send you the appropriate discount code. 

NYPD, FDNY, EMS, Armed Forces, Full-time Teacher, Full-time student, Brooklyn Tri Club

Please feel free to let me know if you have any questions or any problems signing up for your membership.

Thanks, Jess

Zach Hodge’s Discounted Spartan Race

I joined the Spartan street team, we’re promoting the races to get as many people to sign up as we can. This link will provide a code that gives a 15% discount @ checkout, valid for any race. The purpose of Spartan Races is to get people active, healthy, & excited about fitness. They provide a greater challenge and more dynamic experience than traditional linear races. Come alone, with family, friends, coworkers & put your strength, endurance, speed, & sense of adventure to the test…. Aroooo!

Check out the upcoming Spartan Race a bunch of CFSBKers have alreadys signed up for.

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CrossFit Saved My Life CrossFit NYC
The Fate of Marcus Hendren CrossFit Games

Group Class take on Sunday’s “50’s” Chipper

CFSBK Rowing Workshop

Coach Nick is teaching a two-hour rowing clinic on Saturday, 8/3, at 2:00. Do you want to improve your effectiveness on the erg? Do you dread rowing workouts? Or maybe you love them and want to row more on the side? The clinic will include the following:

If you’re interested, please shoot Nick an email at nick [at] crossfitsouthbrooklyn [dot] com. There’s a cap on the number if participants, so sign up now! This workshop is $25.

Yoga Workshop Tomorrow

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Impala eludes two hungry cheetahs by jumping into car full of tourists
Olga Zubova 120kg Snatch + 159kg Clean & Jerk