Fitness: Hip Power Snatch + Overhead Squat
Work on a tight start and end positions, fast barbell and controlled OHS

Performance: Hang Power Snatch + Hang Snatch
Focus on an explosive extension on the power snatch, then coupling that same extension with an aggressive pull under for the second movement.

We recommend doing these MWODs before class. ESPECIALLY if you’re not an overhead squat ninja.
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Press 

Fitness: 3×5 across
Leave room to go up over the next 6 weeks

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

Add 5 lbs to your Training Max from last cycle.

Post loads to comments.
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Christine Gets Her Deadlift On!

• Happy Birthdays to: Stella Z, BAZ, Kevin R and Mike B
• Recently Coach Nick’s college rowing coach, Harry Parker passed away. Check out this video to see the man that helped make Nick and many others Olympic level athletes.
  

Spartan Race Raffle Extension

You may have noticed that we’ve got a raffle going on at the Front Desk. Any CFSBKer can enter for free to win a comped admission to any Reebok Spartan Race in the continental United States. That includes the one several CFSBKers have signed up for on 5/31/14.
Take a red ticket and print your name and email address on it. The winner will be chosen this Friday, June 28th and announced on the blog Saturday. Thanks to Coach Melo for setting this up!
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Train Like A Champion: Technique, Habits and Positivity Cathletics

Fitness: 3×5 across
Leave room to go up over the next 6 weeks

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

Add 5-10 lbs to your Training Max from last cycle.

Post loads to comments.
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As Many Rounds As Possible In 8 Minutes Of:
10 Dumbbell Split Cleans, Alternating legs
150m Row

Go hard on the row and take your time bracing and executing every split clean. Go as heavy as you can organize well. After the workout, cash out with 2:00 in couch stretch each side.

Post load and rounds completed to comments.

Yoga With Whitney Hubbard

Whitney will be teaching at Mala Yoga soon. Check out the details below if you want to get your OM on with one of CFSBK’s finest.

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Ménage à Trois Radio with a special CFSBK guest…

This Cycle’s Standardized Warm-Ups

Here are the next two standardized warm-ups for the current cycle. They’re very similar to the previous rotation with some minor tweaks and positional emphasis built in.

Warm-Up 1
3 Rounds NFT of:
12 Overhead Squats 2-2-2 Tempo
10 Push-Ups 2-1-2 Tempo
8 Ring Rows 2-2-2 Tempo

Squats: Focus on creating as much torque and tension in your body, especially at the bottom of the squat. 2-2-2 means two seconds on the way down, two second hold at the bottom and then a two second ascent. If a PVC is easy, scale up to a barbell. If you’re no where near overhead squatting a barbell and even a PVC proves nearly impossible to hold overhead, consider grabbing a barbell (not a PVC) and working your Front Squat rack position instead. That being said, you’ll need to work your overhead position with mobilizations before and after class every day.
Want to learn way too much about the OHS? click here.

Push-Ups: Before every descent, make sure to squeeze your butt, belly and create some torque at your shoulders. The bottom position is only held for one second and should be active as possible.  A simply way to organize yourself is to imagine your belly button being the last thing to touch the floor and the first thing to leave the ground on the way up. Don’t rush these and ask a coach to put a plate on your back if you’d like to scale them up.

Ring Rows: Same old ring row, but using the 2-2-2 tempo allows you to develop the finished position with your shoulders back and a hollow body position. When your elbows are extended, keep the squeeze in your upper back, don’t go soft in the shoulders when you’re at the bottom position.

Warm-Up 2
3 Rounds NFT of:
:20 Static Hollow Hold
20 Reverse Lunges
5 Pull-Ups or Chin-Ups with a :02 hold at the top

Hollow Hold: We are starting on the floor with your arms overhead. Start by going through your basic bracing strategy, then picking up the head and shoulders with the arms overhead followed by raising your legs (with straight knees) until your lower back presses against the floor. To see a video of this, click here. If your lower back is not pressed into the ground, you’re blowing it.

Reverse Lunges: Alternate legs until you get to 20 or go 10 on one side then switch. We recommend loading this movement with a bumper plate or dumbbells if the bodyweight version is easy.

Pull-Ups or Chin-Ups:  With the emphasis on holding the top and finishing with a neutral head position, you stand to make the most improvements in your overall performance by getting this right.  At the top, your elbows should be pulled down and back and you should be looking across the room, not up at the ceiling. Scale your assist so that you can get the bar in line with your clavicle, not your chin reaching over. I can’t emphasize how much getting better at the last few inches will make your pull-ups that much easier in the long run.

If you do nothing else today, watch this video to understand this position.
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What’s the most painful mobilization you’ve experienced in the last month or so?

Fitness: 3×5 across
leave room to go up over the next 6 weeks

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

Add 5 lbs to your Training Max from last cycle.

Post loads to comments.
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5 Rounds For Time of:
15 Kettlebell Swings, 72lbs/53lbs
10 Hand Release Push-Ups
5 L-Pull-Ups

For the Push-Ups, think of your belly button being the last thing to touch the floor on the way down and the first part of you to leave the ground on the way up.
If you can’t perform L-Pull-ups, substitute 5 normal pull-ups or 10 Ring Rows

Post time and Rx to comments.

Crystal Castles Gets Her First Muscle Up!

Understanding “Fitness” Strength Programming

Our “Fitness” strength programming follows linear progressions using sets across for each lift. For those of you just jumping on board or who might be a little confused, here’s the 101 on what we’re talking about.

Essentially, “Sets Across” just means that you’ll be doing the same weight for all your work sets on a given lift. For example, if you’re Back Squatting 3×5, you’ll do 3-4 warm-up sets at increasing weights and then perform all 5 reps of all 3 work sets at the same weight. This is in contrast to “Maximal Effort” lifting in which you’d be gaming for a maximal weight at a given rep range.  Many of our newer athletes are not ready neurologically or structurally for this type of lifting and need a ramp up period of sets across to avoid injury and set themselves up for larger gains in the future.

At CFSBK, we pick a pool of 3-5 movements and rotate them for a period of 6 weeks. Because you know that you’ll get 6 or 12 exposures to each of these lifts over the next few weeks, you can game out a strategy for successful lifting sessions through the entire cycle.  Here are two examples of what we’d love to see in your log books at the end of the cycle.

Press
Week 1 75x5x3
Week 2 80x5x3
Week 3 85x5x3
Week 4 87.5x5x3
Week 5 90x5x3
Week 6 92.5x5x3

Deadlift
Week 1 135×5
Week 2 145×5
Week 3 155×5
Week 4 160×5
Week 5 165×5
Week 6 170×5

This hypothetical athlete completed all 6 exposures and was able to increase their weights each time.  They never went to failure because they had a plan and were not greedy with weight.  The next time these lifts come up, they’ll be able to start at the 4 or 5 week weight and continue to linearly increase their numbers.  Again, with sets across, you’ll have to put your lifting into a larger perspective than just what you’re doing that day.  You’re building a foundation of strength, one brick at at time.

FAQs
How do I know what weight to start with?
Simply start with something that feels light. Too light.  If you pick a weight that has you struggling to finish your reps the first couple weeks, you’ve gone too heavy.  Remember that you’re setting yourself up for a lifetime of weight lifting and there’s no need to rush into big weights.  If you’ve had some lifting exposure and want to try sets across, take your existing max at that rep range and subtract %~20 off of it for a starting weight.

What if I start missing reps?
Eventually you will start to miss reps, ideally this won’t be for a full 2-3 cycles of the movement in question.  When this happens, you need to ask yourself and a Coach the following questions: “Was I too greedy with weight?”, “Is my technique/mobility on this movement sufficiently developed to handle larger loads?” “Am I having an off day? Did I plan my warm-up sets correctly?” Once we dig a little, we can find out what’s going on and help you strategize to keep moving forward.  Sometimes you just need to try the same weight again the following week and sometimes you’ll have to drop some weight off the bar and start building back up.

To learn more about how to trouble shoot your linear, read our related article, “Troubleshooting Your Linear Progression”

What if I don’t come often enough to hit all of these lifting sessions?
If you can only make it to CFSBK a 2 times per week, choose one of the movements (Ideally one squat and one opper body movement) and focus on them for the next 6 weeks. For a 3 time a weeker, you would choose the same movements as above and then one other lift that you want to develop. Try to stick to the same schedule for the entire cycle to get the most out of the strength programming.  If you don’t know what to do, consult with one of the coaches and we’ll steer you in the right direction.

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Training The Brain CrossFit Journal
Gymnastics Flexibility and Stretching Primer Gymnastics WOD

75%x1x7

Rest about 1:30-2:00 between pulls.
Focus on locking down your pre Deadlift bracing strategy.

Post loads to comments.
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3 Rounds NFT of:
20 Kettlebell Swings
5e Lunges with Kettlebell
20 Hollow Rocks
5 Ring Rows w pause at top

For Time:
Run 3 Miles

Post time to comments.

SS Doing a Toe To Bar

• Thank you for all the feedback on programming Friday. We value your input and will address some of the points brought up in future planning. Some interesting points were definitely brought up.  If you’ve got anything else, please let us know in the comments section.

Back Off Week Format

This back off week used the following basic template. The intention was to transition between the two cycles.  Prep work for the upcoming lifts and a decrease on total volume and intensity to facilitate recovery.

Part 1: Mobility Rx
We did 2-3 mobilizations that would directly influence the focus lift on that day for the following cycle. If any of them felt like a Shaman’s blow, take special note of them and integrate them into your pre-class movement prep.

Part 2: Lift
We did a deloaded or positional focus version of the lift in the upcoming cycle. Here you can move a bit of weight but still pull back and trouble shoot positions you struggle with.

Part 3: Assistance or NFT
Mostly assistance or non-timed conditioning.  Mostly a mix of basic movements we use as well as some others that don’t come up as often.  Medium volume, lower intensity to facilitate recovery.
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The Klokov CrossFit WODs ATG

Work up to a heavy 3 on the pause squat.

Your partner will give you the “Lift” command on every rep. The point of a paused squat is to develop some strength in the bottom position by spending a bit longer ther. Work on your organization and trouble shoot any issues you might be having.

Post loads to comments.
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Work up to a heavy but perfect set on the following barbell complex:
4 Hang Power Cleans
3 Front Squats
2 Push Presses or Push Jerks

Post loads to comments.

Shaye Gets Down With Dumbbell Thrusters

• Thanks to everyone who came out for “Wet Hot American Summer” Movie night last night. We love you all! Got any suggestions for future movie nights?

Chiropractic and ART Body Work

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 assesment and some body work done on yourself.  To learn more about these services and Dr. Fidler’s background, click here

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Amazing Facts
Greg Glassman: Be Better Period

Lauren Borducci Hang Squat Cleans 123 (over body weight) like a BOSS

• Want to see even more CFSBK? Check out our Flickr Page updated regularly with shots from around the gym!

Upcoming Lifting Schedule

Below is the next lifting cycle schedule for the upcoming 6 weeks starting Monday.  Performance will be working Wendler on their slow lifts and Fitness will be following a linear progression.

Monday: Bench Press
Tuesday:
Wednesday: Back Squat
Thursday: Snatch + Press
Friday:
Saturday: Back Squat
Sunday: Deadlift

With us on the tail end of back off week reaching towards the new cycle, we’d love to hear what you guys thought about the previous 8 weeks.  Any feedback on the lifting, conditioning, standardized warm-ups, crush and back off week (so far) programming would be appreciated!

Movie Night Tonight!

When: Tonight, movie STARTS at 8:15pm
Where: CFSBK!
How much: Free!

Celebrate the first official day of Summer with Movie night at CFSBK. We’ll be screening the comedy cult classic, “Wet Hot American Summer“. 

CFSBK will be providing free beer for the event, all are welcome to bring their own alchohol as well as snacks.  This movie is not appropriate for minors. It’s also hilarious.

Plot Description
The setting is Camp Firewood, the year 1981. It’s the last day before everyone goes back to the real world, but there’s still a summer’s worth of unfinished business to resolve. At the center of the action is camp director Beth, who struggles to keep order while she falls in love with the local astrophysics professor. He is busy trying to save the camp from a deadly piece of NASA’s Skylab which is hurtling toward earth. All that, plus: a dangerous waterfall rescue, love triangles, misfits, cool kids, and talking vegetable cans. The questions will all be resolved, of course, at the big talent show at the end of the day.

View the trailer here.

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Rich Froning: Getting Recognized CrossFit
Chris Spealer Does “Chunky Diane”
Hand Balancing Practice

On the coaches count, work technique on the following complex: Hang Power Snatch + Overhead Squat + Hang Squat Snatch

Focus on a tight set up position, speed through the middle and a balanced and stable recieving position.

Post loads to comments.
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3 Rounds or 16 minutes NFRs of:
Row 30/25 Calories
3-8 Chin-Ups (add weight if needed)
12 Perfect Burpees

Attention CSA Members: Come see where your meat and veggies come from! Meet your farmer! Feast on farm fresh delights and do an optional WOD ON THE FARM.  Click to enarge poster and check out the event page for more details.

• Welcome new affiliate, CrossFit Columbia Street! They are having a grand opening party this Saturday if you’d like to check them out. Details here.
• Happy Birthday Michele!
• RXNetworking is hosting a professional networking event in the city for folks who are CrossFitters. Check it out!

Come See Andy Rock For Charity

My band, THE VITAL MIGHT, is playing at Branded Saloon in Prospect Heights this Saturday night.  All of the proceeds from our shows this weekend (in Boston, NH, & Brooklyn) are going to the family of Chris Palmer, a NH firefighter who lost his battle with cancer this year.  

Fitness Fad, CFSBK

Peter Kotch did a 6 week stint at CFSBK for 7 part article series on what CrossFit is all about.  Check out his trip through Foundations and into Group Classes. Perhaps his experiences mirror your own as a CrossFit Newb. These articles went live months ago but we’re just hearing about them now!  Check it out.

The Active Times: CrossFit
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How your Myostatin expression controls the amount of muscle you’re genetically able to put on
British commentator has no idea how to call baseball game

Work up to a heavy 5 on the pause squat.

Your partner will give you the “Lift” command on every rep. The point of a paused squat is to develop some strength in the bottom position by spending a bit longer ther. Work on your organization and trouble shoot any issues you might be having.

Post loads to comments.
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3 Rounds NFT of:
20 Wall Ball Shots
1 Farmer’s Carry
20 Weighted Sit-Ups

Post loads to comments.

Congratulations to Coach Laurel and Malcolm on the birth of their first son, Max! 7lbs, 8oz

• Veggie CSA Delivery today! Please come with a bag to pick up your produce between 6 and 8:30pm!
• CFSBK Movie Night Commeth! Check out the event page for details on our screening of Wet Hot American Summer this Friday night! Movie will start at 8:15pm, please arrive around 8pm. In the meantime, you can watch Paul Rudd clean up his mess
• Best of luck to Joe Fabiani who will be leaving us for new horizons in Califorina!
  “Thank you Jess and David — you guys and the rest of the team have created a very special place in CFSBK.  I will miss it, and will be sure to come by when I visit the area. I plan to keep up with CrossFit at CrossFit Merge in Glendale, CA” -Fab

Inc Magazine at CFSBK Today at noon

Inc Magazine is doing a story on the business of CrossFit and will be shooting video for the online segment of the piece today during the 12pm Group Class. If you don’t want to be on film, please let us know and we’ll communicate that with the crew. Burt Helm si writing the article and started with CFSBK about a month ago. After completing Foundations with David and taking regular group classes, Burt also did interviews with tons of people associated with CrossFit, including spending 3 days with Greg Glassman.  We’re excited to see how the article turns out!

Hiring Front Desk Staff

CFSBK is looking for new talent to staff the front desk on mornings, afternoons and evenings.  Responsibilities include handling inquires from walk-ins, managing basic membership issues, light cleaning/organization and other miscellaneous duties. Ideally, we’d like to hire from within so that candidates are already familiar with CrossFit and CFSBK but are open to talk to new folks if they’ve got good people skills and are committed to joining the gym.  On top of an hourly wage, FD staff will also receive a comped membership. We are looking for people who can devote at least 2-4 days of their week to FD and can commit to 6 months of work with us barring extenuating circumstances.

Please email info(AT)CrossFitSouthBrooklyn.com to inquire.
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A CEO’s Stable Regimen Without the Horses WSJ
Is Math a Feature of the Universe or a Feature of Human Creation?

Radhika being “Unladylike”
I just wanted to say thank you again to everyone who came out this Saturday for my performance. I love our gym and all the people there so much and it was just so much fun. We raised $430 for Womens Education Project – which is almost enough to send two women to college. If we didn’t have enough Indian fans, we do now!  –Radhika Vaz

Jonathan Schleifer’s Testimonial

Wanted to send you a quick note to thank you for having my back when my foot was injured. A little more than 6 weeks out of the boot I completed an 11 mile Tough Mudder at starting altitude of 8k. The overall conditioning from CrossFit at CFSB and in particular your support when I was in boot enabled me to finish strong, not necessarily fast, but strong. I completed all 20 obstacles and was the only one on my team to take them all on. The rest had been training with the Tough Mudder program or with personal trainers.

2007 Greg Glassman Interview

Check out these two interviews taken during a 2007 Pittsburgh Level 1 cert. (This is the weekend David O got his Level 1). Some interesting insight into a young Glassman and CrossFit.

Glassman Interview Preview Part 1
Glassman Interview Preview Part 2

What will your caffeine intake probably be today? Note times and types.
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This Is Your Brain on Coffee NYT