Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps and Rx from all 32 intervals to comments.

Air Squats with Chris Spealer

We are ONLY holding 8am, 9am and 10am Group Classes today

We’d like you to meet Albert William “Billy” Forsythe, born 11/3/13 at 6:35 am. Born to two CFSBKers and delivered by another, midwife extraordinaire Jessica Goldman. Now an advanced three weeks old, Billy is already tired out from his PRing with his barbell rattle.

CFSBK is Thankful for you!

We’ve posted this as an athlete of the month article however the language and sentiment keeps being appropriate! We coaches would like to honor you all, and this is the forum to do it in. You come to  Degraw street from near and far, even spending up to an hour on a bike or a subway car to train with us. You come to us early in the morning before work or school, you make time in your lunch hours to WOD with us, and you even make it in in the evening after a long day spent at a desk or caring for kids. You do ‘shifts’ at the gym, caring for your children while your spouse gets their WOD on. You’re willing to hold someone else’s kid so that their mom or dad can finish up at the end of a class. You make time for not just the fitness aspect of CFSBK but you also put in hours and energy to volunteer at events both in-house and on the road. You do your best to learn the names of the people who are squatting and skipping rope next to you. You cheer, hoot, and holler encouragement at your people. SBKers are YOUR people…You lift hard, you row hard, and you push yourself and everyone around you to be better. You are coachable. You are humble, and eager to help a new member feel right at home. You travel and visit CrossFit gyms around the country and world at large and represent South Brooklyn well. You are proud, if not even a little conceited, that you work out at CrossFit South Brooklyn. You bring your dogs into the gym so the dog-less among you can get a little canine love in the form of a belly rub or a lower leg tongue bath. You socialize outside of the gym with other SBKers and know how to show love the Brooklyn way, whether or not you were born here. Most of all, you ‘get it’. You are not selfish and you love to see people do well, which is a big part of why we do well.

Thanks to all you special people who make CFSBK what it is and are part of our team. It doesn’t exist without you.

What is one thing your’e thankful for and where do you find yourself on Thanksgiving/Hanukkah today?
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The Benefits if Bulletproof Coffee
10 Things I want my daughter to know about working out
A Stroll Around the World

Work up to a 1RM clean in 7 or fewer attempts.

Post loads to comments.
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“Elizabeth”

21-15-9 Reps for time of:
Squat Clean 135/95
Ring Dips

Post time and Rx to comments.
compare to 10.13.11

Jen S doing a hang Squat Snatch

• Happy Birthday Ryan J, Melissa P and Stephanie H!
• Happy belated 30th, Alan L!
• Another reminder, tomorrow we’ll only be running classes at 8, 9 and 10am.

Got Meat? New CSA Options!

For all the details, plus updated information on our vegetable and egg CSA programs, please visit the revised CSA info page.

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Ask the Doc: I Have Lower Back Pain! Tabata Times

Emma Lisa at Fight Gone Bad

• There is NO AR and NO COMP CLASS today

Food Quality and Quantity: They both matter

By Chris Fox

    We’re going to take a closer, non-dogmatic look at both the Paleo and Zone diets that the majority of CrossFitters have been exposed to. Last time we looked at the downfalls of both, and rightfully so. A low calorie, carefully weighed (I asked for 10 almonds, not 12!) Zone has it pitfalls as does a potentially restrictive, or overindulgent (paleo desserts and bacon always abound at parties) Paleo approach. Any neurotic approach to eating can not lead to a healthy relationship with food and in the end that’s what we’re after. So, what’s good about:

The Zone Diet

• It’s quantifiable and repeatable. It removes the question “how much should I eat?”. You have a “prescription” for your daily calories and macronutrients and can measure food to adhere to it. It makes it simple. If you lose too much weight you can tweak your “prescription” as needed.

• It balances macronutrient intake since in a Zone meal you eat measured amounts of carbohydrates, proteins, and fats together. This creates healthier, more balanced (i.e. not solely carb based. Hello, bagel and coffee for breakfast guy) meals without having to think too much about it. Most unaware people tend toward a heavy carb bias, and furthermore toward processed carbs and sugars.

• It encourages you to eat vegetables. We can clearly see that 3 cups of broccoli or greens is going to make you feel fuller and more satisfied than 5 french fries. These both represent 1 carb block. (check out this blocks chart). The Zone Diet encourages you to take in the bulk of carbs from vegetables and fruits.

• For many people, it’s a boost in protein intake. This is good.

• It aims to balance hormone levels. Balanced hormonal levels in response to food is the crux of Dr. Sears’ work.

• It gives you an idea of what a portion looks like. This is the greatest value in a Zone approach in my opinion. It doesn’t seem like a whole lot of food, and that’s the point. If you’re overweight you eat too many calories, if you eat too many calories you’ll be overweight, plain and simple. We can’t ignore the most basic law of thermodynamics in the human body. If you take in more calories than you use for energy your body will store them, likely as fat since it’s the most efficient way to store excess calories in adult mammals.

The Paleo Diet

• It focuses on food quality. You start to become aware of the crap thats involved in commercially farmed animals and produce. You read labels and realize how much shit is in a package of (insert your favorite treat here).

• You look for locally produced, grass-fed/pastured/wild caught/organic foods. This is good for you, the purveyor, and the environment. You eat real food.

• Your omega-3 to omega-6 ratios improve since you’re eating naturally raised animals who ate their natural diet, too.

• It removes gluten from the diet. Most people will do better to remove this anti-nutrient from their diets, even if they aren’t intolerant to it.

• Inflammation levels in the body reduce in large part to removing gluten and balancing fatty acids. This starts to resolve some auto-immune issues for many people.

• It encourages vegetable consumption. You’ve ditched the grains and have to get carbs from somewhere.

• It encourages healthy fat intake. No need to fear saturated fat! (provided that the bulk of it comes from healthy animals) You’ve ditched the grains and have to get calories from somewhere.

    So, how can we begin to take the good from both of these approaches and individualize our diet is the question. Here’s a quick start guide:

1. Especially if you never have done this, weigh and measure and eat according to your Zone prescription for two to four weeks. It’s an experiment. Pay attention to what a serving of protein, fat, and carbohydrate looks like on your plate.

2. When you’re out to eat do your best to stick to a Zone prescription. Don’t use every meal out as a cheat.

3. Scale up, do a Paleo Zone. See if you can get 90% of your food to be grain-free and natural and adhering to Paleo guidelines, again it’s just for two to four weeks.

4. Keep a journal during this experiment and take brief notes on how you feel a few times throughout the day, particularly when waking and around meal times.

5. *Bonus experiment – Do a 24 hour fast (if you’re diabetic then skip this). Get in touch with true hunger. Most people don’t really know what hunger feels like. We know when we should eat, we know that we crave foods, but we may not really know the feeling of true hunger like your body (not your brain) telling you to eat. Try eating dinner, and then not eating any calories until dinner at around the same time the next day. You can still work out (you may feel a bit lower in intensity but you may not) and you won’t die. In fact, you may feel just fine after the first few hours. Drink plenty of water and herbal tea, and have a black coffee or two if you want. If you’re terrified of catabolizing muscle then down some BCAAs before and after a workout. Journal this experiment also and plan sensible meal to break the fast, not a victory dinner.

    The goal here isn’t to turn you into someone who always has to weigh and measure meals and brings along a scale to restaurants (I’ve seen this), neither do I want you to feel that you must forever live a life absent of pizza and full of burgers sans bun with extra salad on the side. The goal is to become more aware of both quantity and quality and develop an honest dialogue with yourself about how food makes you feel, and how much you really need to feel full.

A few references:

CrossFit Journal Issue 21 – Meal Plans
Zone Block Calculator
Paleo and Auto-Immune Disease

Next time we’ll take a look at how nutrient timing matters, and how exercise, carbohydrate and fat are related.

Hint: Breakfast may not be the most important meal of the day for fat loss, and all grains may not be the devil…

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Plate Organization with Dr. Kauflin Practice CrossFit
CrossFit – A Competitor’s Zone Prescription: Part 1

10 Rounds For Time of:
3 Handstand Push-Ups
10 Burpees
30 Double Unders

– Box piked HSPU or Push-ups as appropriate. If you can’t perform a full range of motion press on the box, it’s not going to be as productive of an exercise. Prioritize range of motion and control.
– Substitute 15 attempts or 100 singles per round
– There is a 20 minute cap on this workout.

Post time and Rx to comments.

Mare L’s picture perfect Front Squat

• There is no Yoga For Athletes this Friday, 11/29. Thanks to everyone who filled out the survey regarding more times for Yoga at CFSBK. If you haven’t cast your vote, please check out the Yoga Schedule Survey.
• We will only be hosting 8, 9 and 10am CrossFit Group Classes on Thursday, 11/28 for Thanksgiving. All other days will be on as normally scheduled.
• Love Handstands? There are two upcoming Handstand Fundamentals workshops taught by Yuri Marmerstein coming up in the city on December 7th and 8th. Anyone interested?
• Crush Week starts today through Sunday. Get stoked.
• There is a new article up on coach DOs new blog, Inside The Affiliate. Please share this post with anyone you know who is interested in CrossFit, if you feel so inclined!

CFSBK Coat Drive for New York Cares

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“Grace” with an Atlas Stone CrossFit
Instamotivation
What the Heck Is Insulin and How Does It Affect Blood Sugar and Fat Loss? Greatist

5 Rounds For Time of:
15 Kipping Pull-Ups
15 Box Jumps, 24/20″
15 Kettlebell Swings, 32/24kg

Post time and Rx to comments.

Alan C shows off his rope climbing skillz at yesterday’s free Rope Climbing clinic

• We forgot our own birthday! Happy belated birthday (6 years) to CFSBK!
• Don’t forget that on Thanksgiving the gym will be open for 8, 9 and 10am Group classes with a special T-Gives WOD.

CFSBK’s First Blog Post Ever! (8.18.07)

CFBK is still in its developmental stages as our affiliation application is processed and i continue to purchase, make or take equipment as it becomes availible.  Classes should be starting in St. Mary’s Playground located on Smith Street between Nelson and Luquer in Beautiful Carrol Gardens. St. Mary’s is equipped with plenty of places to do pullups, open area for running or tire flipping and not to mention our trusty F line right overhead to protect us from the elements.

Due to work constraints classes will only be offered Wednesdays, Fridays, Saturdays and Sundays.  A concrete schedule will be developed once things get rolling and i see what times have the highest potential for people to come out and get fit.

In the meantime please feel free to contact me with any questions or comments you might have at osoriod84@hotmail.com and don’t forget to check out Crossfit HQ at www.crossfit.com

Stay tuned for more updates!!

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Ben Smith Snatches 300lbs (in nanos)
The 50 best images from the sporting highlights of 2012 Telegraph
Take a Vertigo-Inducing Walk into the Infinite Inside Yayoi Kusama’s Infinity Rooms at David Zwirner in New York

Fitness: Hang Power Snatch 1RM
Pressing out is a no rep. Catch lower as needed.

Performance: 1RM Hang 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 e6/6
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5 Rounds NFT of:
10 Push-Ups
15 Sit-Ups
20 Split Jumps or Lunges

Elisa’s SDHPs at Fight Gone Bad 2013

• Good luck to all the folks doing the rope climbing clinic today!
• If you didn’t read yesterday’s blog post about membership policies, please check it out.

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Stop Juicing Slate
Jean-Claude Van Damme’s Epic Split for Volvo Is Insane Mashable
Totally Irresponsible Parents Remember To Drop Son Off At Football

Josh loves Wall Ball!

CFSBK Membership Policy Notes

As you all should know by now, Zen Planner–our new membership billing system, has been in effect for several months now. Not only has this given you all fancy scan cards but it offers us multiple administrative tools all under one platform. It’s been a great way for us to keep better track of everyone’s accounts and provide valuble analytics for management. We’d like to take this time to highlight some CFSBK membership and billing policies so that everyone is on the same page about how to handle different issues. There is a copy of this policy breakdown at the front desk if you’d like a paper copy as well.

Signing In

• All members should sign in at the Front Desk (FD) prior to your scheduled class.  This includes Foundations, Strength, Personal Training and Speciality classes.

• If there are multiple classes going on (Ex: Group class and Active Recovery), please let FD staff know which you plan to attend.  

• Active Recovery and Open Gym count towards your membership as normal classes and members need to check in accordingly.  If you plan to attend a Group class and then take Active Recovery (or vice versa), you must let FD know at check in so that attendance counts are accurate.

Upgrade/Downgrades

• Members looking to upgrade their recurring membership before their next billing cycle will be charged a $15 upgrade fee to offset the difference between membership rates.  Otherwise, you can simply wait until your next billing date to begin your new membership.  Upgrade requests should be made at least 3 days in advance so that we have time to make the necessary changes before your next bill.

Ex:  David has a 3x/week membership and gets billed on the 15th of every month.  Today is the 10th and he decides he wants to upgrade to a 5x/week membership.  If he wants that upgrade to be effective today, then he gets charged $15 and can start attending 2 additional classes per week immediately.  Otherwise, he can wait for his upgrade to be effective as of the 15th where his new 5x/week membership rate will go into effect.  

• Membership downgrades will be effective as of the member’s next billing cycle. Downgrade requests should be made at least 3 days in advance so that we have time to make the necessary changes before your next bill.  We cannot provide refunds retroactively for time prior to notification.

Ex: Jess is currently on a 5x/week membership that bills on the 1st of the month.  Today is the 10th and she wants to downgrade to 3x/week.  Her 5x/week membership will remain active through the end of the current month and her new 3x/week membership will begin as of the 1st of the next month.

Account Holds

• CFSBK will honor membership holds/suspensions of one week or more, provided that staff is notified at least 3 days in advance.

• Periods of suspension will extend the member’s current billing cycle by the total number of days absent, resulting in no financial loss for planned timed away.

• Memberships can be placed on hold for up to 3 months.  Any suspensions beyond 3 months and/or of an indefinite time period will result in a dropped (inactive) membership.  Memberships can easily be reactivated by purchasing a new membership online or by stopping by the front desk upon return.

Banked Classes

• CFSBK will allow members to ‘bank’ classes only from the prior week’s missed classes.   These banked classes are limited for use during the following week only.  Anyone missing classes beyond a week should contact us ASAP to set up a membership hold. Classes missed beyond one week without a request for suspension is at a loss to the member.  

• Members must alert the front desk staff at check-in when using the prior week’s banked classes.

• This policy allows us to offer flexibility for extenuating circumstances.  We do not intend for members to ‘bank’ classes liberally when they don’t make it into the gym.

Ex:  Noah is on a 2x/week membership.  His Grad school Finals unexpectedly kept him out of the gym and he missed his 2 classes this week.  

Noah will be back at the gym next week.  He’s planning on hitting 2 extra classes (4 total) to make up for this week and then he will resume to 2x/week the following week.

Outcome  = No net loss of classes.

Ex: Noah realizes that he needs additional time away during/after finals.  He informs our staff ASAP and we put his membership on hold effective from date of notification until he returns.

Outcome = No net loss of classes, as long as the request was put in 3 days before he wanted to take a hiatus

Ex: Noah let things snowball, didn’t make it into the gym and never notified CFSBK of his absence.  He returns 3 weeks later hoping to make up the missed classes.  Unfortunately, we cannot permit this since we were not notified in advance of his absence.

Outcome = Loss of classes

Refunds/Cancellations

• Membership cancellations can occur at anytime and for any reason without additional fees.  We do request that you provide a reason for cancellation for our tracking purposes.

• While cancellations can occur at any time, members looking to cancel prior to their upcoming bill must notify CFSBK at least 3 days prior the bill due date.  

• CFSBK will not provide refunds retroactively for any cancellation requests.

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Acrobatic Gymnastics Worlds 2010 Ukraine WG Combined
Which Came First – The Rain or the Rainforest?

PERFORMANCE

For Time:
700m Row
then, 3 Rounds of:
20 Dummbell Thrusters, 40/25
7/5 Muscle-Ups
then,
550m Run

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FITNESS

For Time:
700m Row
then, 3 Rounds of:
20 Wall Ball Shots, 20/10, 14/9
15 Kettlbell Swings, 53/35
10 Burpees
then,
550m Run

Post time and Rx to comments.

Ring Rows and Kipping Pull-Ups

Yoga for Athletes

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Finding Flow: Figuring out your (weight) Jumps Donny Shankle
CFJ Offline The Kipping Pull-Up
Here Are The First 4 Women In History To Complete Marine Infantry Training

Fitness:
1RM Below The Knee Power Clean + Front Squat

Hold the catch position after the BTK Power Clean, then finish the squat portion.

Performance:
Work up to a heavy single on the Below the Knee Squat Clean

Front Squat

Fitness: Work up to a heavy triple
Add 5lbs from last week

Performance: Work up to a heavy single

Post loads to comments.
CLN FSQ e 6/6
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Assistance Work:
50 Ring Rows
50t Kettlbell Front Rack Reverse Lunges
550m Run

Distribute the work however you’d like.

Jess and Neal G. Father/Daugher CFSBKers

CFSBK Coat Drive for New York Cares

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The Movement Fix Blog

Hi I’m Rachel D! Going 6 months strong at Crossfit South Brooklyn. My job as a hairstylist is the love of my life! But second place goes to all things Health & Fitness. McDowell brought those worlds together when he came in to talk hair + weights. Check out his gorgeous goldilocks lately & if you like, come see me too! Book all cut + color appointments at Fringe Salon (212) 674-8383. And check out my world at RachelDowningHair.com!

• The lost and found inventory will be donated to CHIPS every other week. Check out the what’s in there currently on our Flickr. 
• On Thanksgiving we will be running 3 morning group classes at 8am, 9am and 10am. The gym will be closed otherwise!

Kettlebell Kitchen at CFSBK!

Want to make eating healthy Paleo meals easier? Check out our in house paleo partners, 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!

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

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If you could take a year long hiatus from your life to learn as much as you could about any subject matter, what would it be?