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

Performance: 5/3/1 (3 week)
70%x3
80%x3
90%x3+

Post loads to comments.
Bench Press e5/6
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Power Clean

Perform 2 Reps on the minute for 10 minutes.
Today’s reps should be heavy but crisp. Make sure every bar is racked correctly before fully recovering. Go heavier than last week

Post loads to comments.
Power Clean e5/6

Matt Chmielecki’s 2 year old, Lawson in training for the 2035 CrossFit Games

• Congratulations to the CFSBK Calaveras on their 14-2 win yesterday in Red Hook. This brings the team to a record of 5-1.
• Since Monday is “Murph Day”, we’ll be doing Sunday’s Deadlifts AND Monday’s Presses together on Sunday.
• We will not be running AM classes on Sunday, June 2nd as we’re hosting the CrossFit Movement and Mobility Course with Kelly Starrett
• Happy Birthday Julie Barnard!!

Memorial Day Murph Details

This year we’ll be holding “Murph Day” on Monday, May 27th.  It’s a day where our community comes together to celebrate and honor our service men and women.  Whether it’s by completing the workout, or cheering on a loved one, or just hanging out for the bbq…All are welcome!  As mentioned yesterday, we need more grillers and are asking that folks bring some sides if they can. Details below:

What is Murph?

Yes, in order to try to balance out heats this year, we’re asking for you to sign-up in advance.  Please use this Fancy Hi-Tech Spreadsheet to pick a heat that you plan to attend.  Just fill in your name under one of the 25 spots for that heat and you’re all set.  (Please don’t accidentally erase someone else’s information…but if you do, Control Z is your friend, right Bdubs?)

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This Is Why You Can’t Outrun A Cheetah The Big Picture
Check out the brand new Mobility WOD website
Surreal Wildlife Paintings by Tiffany Bozic 

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

Performance: 5/3/1 (3 week)
70%x3
80%x3
90%x3+

Post loads to comments.
Squat e8/12
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5 Intervals of:
Row 250 meters

Go hard each round and rest about 2:00 between efforts. Try to keep your times as consistent as possible.

Post times to comments.
compare to 1.28.12

Nick Hoenemeyer (black ARC kit) uses CrossFit to help him with cycling road races with the ARC Racing Team. Nick has been racing for 5 years.

• Baseball tonight! The CFSBK Calveras play at 6:15pm at the Red Hook Ball Fields. Come on down too root on the team and enjoy a summer game.
• Check out mover and shaker Kenji Summers‘ Vine about packing exercise related equipment (including the old skull and bones). Kenji is the founder of The Passport Project and was presenting at the PACK THIS! seminar.
• All the dirty details for Memorial Day Murph will be explained tomorrow. That being said, we still need volunteers to help on the grill. Please email info(AT)CrossFitSouthBrooklyn.com to sign up and help out!

Trouble Shooting your Linear Progression

Fitness programming often follows a Linear Progression (LP) which uses the tried and true method of slowly adding a little weight each time you train to systematically increase your strength. This method is optimal for novice lifters but sometimes needs to be tinkered with with things get sticky. Below we’ll discuss some things to consider when figuring out what you should be lifting on an LP.

“Novice Trainee”
First off, by novice I mean anyone who can sustain adding a little weight every single time they perform a particular barbell lift.  On average, this can be performed for anywhere from 3-6 months of sequential consistent training in that specific lift and rep scheme. Others can sustain an LP much longer if they started very conservatively and/or train the particular lift with less frequency. With the exception of the Back Squat, we usually see each lifts only once per week and often rotated in and out of training waves.  This allows many folks to train an LP in that lift for even longer periods of time and develop a series of accumulated exposures that they add on to over many months.
Any seasoned lifter will tell you this is the golden age of your strength training journey.  Things are ordered and predicable, the gains are consistent and managemable. It’s ideal to spend as long as you can in the novice phase before moving on to more advanced programming. Milk an LP for all you can!

Missing Reps
If you could simply add a little weight to your lifts each week forever we’d all be 2,000lb deadlifters and throwing small cars for fun. Eventually you’ll hit a wall and start missing reps. Here are a few things to consider regarding failed reps:

Did I start too heavy?
You should get through at LEAST 4-5+ full waves on a particular movement. That means you consistently hit all your exposures through several waves where we use that lift.  Sometimes I see folks straight out of Foundations or just a couple months into things start to grind out or even miss reps very eary in their first training career. This means they got too greedy with weight or perhaps just don’t understand how novice strength training works yet. If this is you, then pull back. WAY back to something that forces you to swallow your pride a little. In the beginning there should be some effort involved in moving the barbell, but the bar speed should remain quick and everything should be as perfect and under control. You shouldn’t grind or be particularly intimidated by the weights at first. Starting light gives you lots of running room to ingrain the mechanics, get lots of practice in and slowly get really strong.

Did I reset this lift?
Sometimes you’ve got to take 3 steps back in order to take 5 steps forward later on. If you’ve been at it for a while and finally are starting to approach failure on your lifts you can reset your numbers by 10-15% of the missed weight.  Often if we pull back to weights we’ve done before we can barrel past the weights that stopped us initially.  Additionally, you can further extend your LP by performing the same weight for 2 exposures instead of one. For example Pressing 100x5x3 for 2 weeks and then the following week starting a 105x5x3 for another 2 week rotation. This might be exactly what you need to keep the weights moving up over an extended period of time while getting really good at performing the exercise.

Are things getting wonky?
A downfall of the LP is that pesky motor control and tightness issues don’t often get better as the weight goes up. In the beginning, everything will feel a little awkward and you won’t move as well as the person half your size moving twice as much weight next to you. However, if you start light enough the motor learning portion will happen when the weights are easy enough to handle AND you’ll begin to loosen up to the movement in the process. Unfortunately, some issues are harder to trouble shoot out and become more and more pronounced as the weight increases. If your knees cave in a little at 100lbs, they’re probably going to touch each other at 150lbs.  In the grand scheme of things, technique issues need to be prioritized above moving more weight, plain and simple. We often get performance hungry and want to see those numbers move up and up even if positions are starting to drift and compromises are made in order to finish each rep. This is no bueno. What you’re actually doing is reinforcing problematic positions and digging yourself deeper into a hole that leads to frustration and injury.  We’ve had troubled movers stay at the same light weights until they demonstrated enough control and consistency to gradually move up in load.  This can be a frustrating position to be in for a lifter hungry to get stronger but a necessary modification in terms of long term health and saftey. Sorry bro.

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All Smiles: Allison Truscheit CrossFit Games
Chemin Vert
One Day On Earth Trailer

Jake L Clean and Jerks 310lbs

I wound up taking 2nd place in the 94kg (with a 253kg total) and going 6 for 6.  Frankie wound up winning by probably close to 100 lbs!  All in all this was one of the better experiences in athletics I have had since I played college tennis.  Training is fun, it feels good, but there is nothing like the feeling of putting it all on the line, stepping up, and executing when you need to.  Seriously, everyone should compete in something!

To see Jake’s 246lb Snatch, check out our Flickr Page
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Brandon R also lifted at this meet and hit 65 kilos on his snatch and 98 kilos in the clean and jerk taking 2nd place in his weight class. Great work, guys!!!

Fitness: 3×5 Across
Perform your fifth 3×5 of Pressing for the cycle. Add 2-5lbs from last week’s weight.

Performance: 5/3/1 (3 week)
70%x3
80%x3
90%x3+

Post loads to comments.
Press e5/6
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3 Rounds For Time of:
270m Run
7 Dumbbell Snatch Left
7 Dumbbell Snatch Right
10 Kipping Pull-Ups

Go really fracking heavy on the dumbbells.

Post time and Rx to comments.

The 2013 North East Regionals… we’ve come a long way!

Nate P has your hook up on high quality suits

Alton Lane is a custom clothing company that specializes in BeSpoke Suiting and Shirting for men. We are a private appointment only based retail experience with showrooms in NYC, Boston, DC and Dallas. Every customer gets measured via 3-D body scanning and tried-and-true hand measuring to ensure your garment is fit to your exact measurements. We have a large number of athletes from the Yankees, Nets, Knicks, Sox, Patriots, Capitals etc. in our customer database due to the fact that we produce custom fit garments which makes it ideal for crossfit athletes! Our custom suits start at $595 and custom shirts start at $89. 

Describe your relashionship with germs.
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Some Of My Best Friends Are Germs NYT

Fitness: Heavy 5
Work up to a heavy set of 5. This should be about 5-15lbs heavier than last week.

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

We are doing a rep out today on the deadlift. Any loss of position terminates the set.

Post loads to comments.
Press e4/6
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Post time and partners to comments

CP throws 135 overhead

CFSBK 1/2 Marathon Times

These CFSBKers ran the Brooklyn half marathon yesterday and put up some awesome times! Congrats on the great work guys. If we missed you, please post to comments so we can add you to the roster.

Ava Page: 1:43:21
Robert Underwood: 1:47:12
Jen Stopka: 2:42:25
Aileen Hanna: 2:11:25

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A Grizzly Ate My GoPro Camera!
Insane Downhill Bike Race In Chile

Fitness: 3×5 Across
Add 5lbs from your last exposure.

Performance: 5/3/1 (5 week) or 70%x3x3
65%x5
75%x5
85%x5+

Post loads to comments.
Squat e6/12
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The Odd Mile
Run 1 mile (3 laps) with an odd object external load carried anyhow. Choices include sandbags. medballs, slam balls, bumpers, weight vests, etc..

Post time and implement to comments.

Judges test the pull-up bar at the 2009 North East Regional Qualifier

Athletes on the 2013 Pull-Up Bar Rig

• There is no Active Recovery Today since David is in Boston for the 2013 Regionals

LGBT WOD Announced!

The LGBT workout has been announced:

“Stonewall”

28 Double Unders
6 Shoulder To Overheads 135/95
9 Burpees

As always, the weight and double under scale can be rx’d. To learn more about Stonewall, click here.

LGBT NYC CF is a growing network of LGBT (lesbian, gay, bisexual, transgender) Crossfitters in NYC. We come together to workout and to promote greater visibility of LGBT people in the Crossfit community. 

• Sunday, June 9th, 3-4pm 
• Followed by post-WOD socializing at Die Koelner Bierhalle
• To RSVP, please go to the Facebook event page If you don’t have facebook, you can also RSVP by posting a comment to event page!

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The CrossFit North East Regional Page

Jen Stop warms up her Thrusters

Meet Annie Thorisdottir

Check out this video CrossFit posted about “Iceland Annie”. In it she talks about growing up in Iceland, qualifying for nationals in both gymnastics and pole vaulting, being the most muscular girl in ballet and how she found CrossFit. Annie is the first repeat CrossFit Games champion and a 4 time Games competitor. Despite not competing this year due to injury, shes widely considered the most successful female CrossFitter we’ve seen yet.

Row For Boston

Next month Reebok Crossfit 5th Ave will host a Rowathon to benefit Boston’s Children’s Hospital where some of the kids who were injured in the bombings were treated. The Rowathon is a team indoor rowing competition open to all Crossfit affiliates in New York and I am inviting you to participate in this fun event to help raise some money for a great cause. Here’s how it works:

• The Rowathon is limited to 12 Crossfit teams. Each team will consist of an 8 person crew, from members and/or staff, and must include at least 2 females and 2 lightweights below 165lbs.
• Each team will be assigned a Concept2 row machine on which each crew member will row a minimum 5000m consecutively, relay style, to complete the full Rowathon distance of 42,195m or 26.2 miles. 
• Each Concept2 will be connected to an interactive rowing software program so the race will take place in real time on a digital river and will be viewable to competitors and spectators on a large display monitor.
• The race is estimated to take approximately 3 1/2 hours to complete, with bragging rights, “Rowathon Champions” t-shirts and a trophy going to the winning team.

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What the Internet Does To Our Brains Epipheo

Fitness: 3×5 Across
Perform your fourth 3×5 of Bench Pressing for the cycle. Add 5lbs from last week’s exposure.

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

Add 5-10 pounds to your training max from last cycle

Post loads to comments.
Bench Press e4/6
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Power Clean

Perform 2 Reps on the minute for 10 minutes.
Today’s reps should be heavy but crisp. Make sure every bar is racked correctly before fully recovering. Go heavier than last week

Post loads to comments.
Power Clean e4/6

Where’s DO?

For the 5th year in a row David will be working as Competition Director for the CrossFit North East Regional.  He is responsible for everything “inside the ropes” regarding the athletes and judges. For the past 3 years we’ve held the competition at Reebok Headquarters in Canton, Mass and this year they’ve gone all in and build a permanent floor for the event.  Pictured with David is Jason Ackerman of Albany CrossFit who is the Regional Director (big boss man). Chris Fox will also be on site this weekend acting as a judge for the event. The final events on Sunday will be broadcast live on ESPN2. Get stoked. Below are the individual events for the weekend.

Event 1: “Jackie”
1000m Row
50 Thrusters, 45lbs
30 Pull-Ups

Event 2:
7 Minutes to establish Max 3RM Overhead Squat

2:00 Rest before Event 3

Event 3:
30 Burpee Muscle-Ups For Time

Event 4:
For time:
100 Wall Ball Shots 20/14, 10′
100 Chest To Bar Pull-Ups
100 Pistols
100 Dumbbell Snatches 70/40

Event 5
21-15-9 Reps For time of:
Deadlift 315/205
Box Jump 30″/24″

Event 6
For time:
100 Double Unders
50 Handstand Push-Ups
40 Toes To Bars
30 Shoulder To Overhead with Axle 160/100
90′ Walking Lunge with Axle in Front Rack 160/100

Event 7
4 Rounds For Time of:
15′ Rope Climb, 2 Ascents
100′ Sprint
4 Squat Cleans 225/135
100′ Sprint

Which workout looks hardest? Which one would you most want to attempt?
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Coaching The Sumo Deadlift 70s Big
Wagon Wheels TTMJ
Barbell Training and Physical Therapy Starting Strength

Fitness: 3×5 Across
Add 5lbs from last weeks Squats! If your bar speed is starting to creep to a hault or you miss any reps ask a coach to watch your set or advise on possibly resetting your numbers.

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

Add 5-10 lbs to your Training Max, based on how many reps you got on the rep outs.
For instance if you hit 14+ on the 5 week, 10+ on the 3 week, and 7+ on the 1 week you might make a 10 lb jump. Smaller if less.

Post loads to comments.
Squat e5/12
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15-12-9-6-3 Reps For Time Of:
Dumbbell Burpee Hang Power Clean Burpees
20 AbMat Sit-Ups

Post time and Rx to comments.

The CrossFit South Brooklyn Calaveras
Photo by Jen S

CFSBK Calaveras go 4 and 1

On a windy Mondaynight, the CrossFit South Brooklyn Calaveras improved their league record to 4-1. They continued their three-game win streak by beating “The F-Train Flyers” with a score of 5-3.  Jumpstarted by clutch hitting, the Calaveras took extra bases when they could and turned those extra bases into runs with key hits from Chris Fox, Ben Whitney, and Noble Nolan. A mammoth home run from Scott Jackson gave SBK the insurance it needed late in the game.On defense, SBK flashed the leather. DH3 made a diving catch and threw out two runners attempting to take extra bases. The infield, captained by McDowell, was solid. Jen Stopka got her first action of the season pinch-hitting for Inka Hodes. Asked after the game why the team was experiencing success early on Coach Mohrhauser replied: “It’s simple. We bring it in, eat tacos, and practice.” SBK plays again next Wednesday, May 22nd at 6:15pm. All are welcome to come spectate.

Check Out the Bioethics Journal Danae works on!

The International Journal of Feminist Approaches to Bioethics (IJFAB) is a biannual scholarly journal that provides a new forum within bioethics for feminist thought and debate. IJFAB aims to demonstrate clearly the necessity and distinctive contributions of feminist scholarship to bioethics.

In April IJFAB officially launched the IJFAB Blog. This new venue will provide an important space for conversation and commentary on issues in bioethics, women’s health, and global justice.

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Angela’s New Hand, Take Six Practice CrossFit
Nichols & May classic “Mother and Son” skit
The Story Of Frozen Foods
Why Does The Earth Have Deserts?

Bethany’s Mother’s Day CrossFit Total

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Report: Americans Receive Majority Of Vitamins Through Hair
Pull-Ups! CrossFit Merge
Eye Work as Active Recovery Begin To Dig
Katie Hogan Asks Why Compete in CrossFit Rx Review