Joel W Squats 405lb at 167lbs Body Weight, in a sweet, sweet V-neck.

Coach Noah is putting on his sold out Kipping Pull-up Workshops this Sunday at 1:15 and 2:30, he may run another one the following Sunday at 2:30. If you’re interested, email Noah(AT)CrossFitSouthBrooklyn.com

New Strength Cycles Live!

We are offering four 8 week Strength programs that will involve the following:
* Small group training designed to increase your competency with the lifts.
* Consistent and repeated exposure to the powerlifts along a linear progression of weight
* Short and intense complementary conditioning workouts.
* Group discussions on lifting topics including: planning warm-ups, the mental aspect of lifting, and elements of the adaptive response to strength training.
*New PRs.

A Cycle–Novice Cycle 
March 18 – May 12 (8 slots)
Monday, Wednesday at 7pm, Friday at 6pm
Register Here!

B cycle–Intermediate Cycle
March 19 – May 12 (8 slots)
Tuesday, Thursday at 7pm, Sunday at 10am
Register Here!

C cycle–Morning Novice Cycle
March 18 – May 8 (8 slots)
Monday and Wednesday 6:30am
Register Here!

Cont Ed
March 18 – May 8 (4 slots)
Monday and Wednesday at 6pm
Register Here!

Olympic Lifting Camps This Weekend and Next

Spend 2 hours refining your oly lifting technique with Coaches Josh Wells and Shelly Hancock this week and next with our upcoming oly camps. Whether you are just starting out with strength training, struggling with the basics of the lift, or looking to polish your technique and understanding of these movements, you will come away with valuable insights and experience to benefit your training. Attendance will be capped at ten to allow for individualized instruction. There will be lots of barbell work as well as some theory and programming discussions. Sign up today!

• 03/09/13 Olympic Lifting Snatch Camp
• 03/16/13 Olympic Lifting Clean and Jerk Camp

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Ancient Chompers Were Healthier Than Ours NPR
Meet the Man Who Squats 905 Raw 70s Big
Lindsey Smith Back Squats 300lbs

Fitness: 3×5
Perform your second exposure to Front Squats. Bar speed should remain quick and your positions should be perfect.

Performance: 70%x2x8
Perform 2 reps every minute, on the minute for 8 minutes

Post loads to comments.
FSQ e2/6
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For Time:
50 Dumbbell Clusters

Reps must be completed at a work to rest ratio of :45/:15. So, do as many reps as possible for 45 seconds then rest for 15. Repeat until all 50 reps are completed. Total DB load Rx is 45% of body weight.

Post time and load to comments.

Todd C about to PR his Squat

• Congratulations to Peter H and Anne on the birth of their first child! Henry Fox Hoppman, 8lbs. 9.6oz or 3.9 kilos. 21.5″ long

Open WOD 13.1 Announced!

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75/45 pound Snatch, 30 reps
30 Burpees
135/75 pound Snatch, 30 reps
20 Burpees
165/100 pound Snatch, 30 reps
10 burpees
210/120 pound Snatch, as many reps as possible

What were your first impressions and what will your strategy be?

Tiebreak Method:

In this workout, we are using a special tiebreak method. At the end of each round of 30 Snatches, time should be marked. Specifically, as soon as the 30th Snatch at 75 pounds for men is complete, time should be marked. As soon as the 30th Snatch at 135 pounds is complete, time should be marked. The same at the 30th rep at 165 pounds, if you get there. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the time of the last completed sets of Snatches, whichever that may be.

For example, a male athlete finishes all the reps up to and including 10 Snatches at 165 pounds, for a total of 160 reps. This is his score. He also finished the 30th Snatch at 75 pounds in 3:52, and the 30th Snatch at 135 pounds in 13:10. In this case he will enter 13:10 as his time in the tiebreak field since this was the time of completion of his final set of Snatches. This athlete would be ranked above someone who got 160 reps and a tiebreak time of 14:00, but below someone with 160 reps and a tiebreak time of 12:00.

Next week CFSBK will be hosting Camille Leblanc-Bazinet and Annie Thorisdottir for workout 13.2! Get Stoked!

Complimentary Range of Motion Testing Next Sunday

FUN FACT:  The Psoas muscle was the first muscle to develop in utero.  It is why it is so intimately connected with our fight-or-flight reactions, and linked to the state of our stress and nerves.  Want to know if your Psoas is limiting the mobility in your hip??  Inka will be doing complementary ROM (range of motion) testing and MLT (muscle length testing) for the hip flexor joint/ muscles.  She will take you through AROM (active range of motion) and then PROM (passive range of motion) and will help you figure out if you are within normal range of motion for these muscles.  How does this help your workout?  Knowing where you fall short can help you figure out where you need to roll out and stretch more and give you that extra edge during your workout.  It can also help to prevent injury by addressing the imbalances in your body.  She will also be working on your psoas muscle which is a muscle that is hard to get to by yourself and is often neglected. 

The psoas can also be a factor in low back pain since it attaches your vertebrae to your inner thigh.  There are a number of reasons why it causes low back pain but a big one is from sitting down for a prolonged amount of time.  Your Psoas starts to think this contracted state is a normal resting position and your tissues want to move into that resting position, leaving you tight and contracted

Resident Massage Therapist, Inka Hodes will be offering this on Sunday 3/17 during the morning classes 9am-2pm (usually takes approx 1/2 hour).  Email her directly to make an appt.  inka@inkahodes.com  

Thank you!
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A Rainbow of Root Vegetables NYT
From the people that brought you Food Inc: A Place At The Table
Two Steaks a Day

Fitness: 3×8 Sets Across
This is your second exposure to Bench Pressing this cycle. The reps are going to be a little higher to build in some additional volume into the program. Get Yoked, Bro.

Performance: Heavy 8
Work up to a heavy set of 8. Try to beat last week’s numbers by 5-10lbs. Next week we’ll be hitting a heavy 5. No Failing.

Post loads to comments.
BP e2/6 compare to 2.27.13
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3 Attempts at:
Row 500m

Rest as needed between attempts. Go hard but try and stay as consistent as possible across each round.

Post each time to comments.

Recent Gymprovements

We recently ordered 3 new benches from Rogue. This will allow us to have a total of 12 Benching stations happening simultaneously.

New Mobility Tools
We got two 5″ and 7″ Orbs and a couple Grid Shorty Rollers

Misc Equipment
We also purchased some more 12 and 16 kilogram Kettlebells, a new 30lb Slam Ball. There are also disinfectant wipes in the wall mounted dispenser by the foam rollers.

Oh yeah, and the Front Desk..
Defintely what we’re most proud of is offering a staffed Front desk with Melo, Lisa and Whitney evenings and weekends.  Having a front desk makes it easier for members to ask questions, purchase memberships or items from the store, deal with leads, answer the phone, sign members in, upkeep the front end of the gym and generally be awesome. We love fron desk!

Jenna J’s Recommendation

From yesterday’s comments:

“Just wanted to give a special rest day shout out to both Inka and Dr. Fiddler. I have been having chronic shoulder pain for months, and after only a few sessions with each of them (working on some of the same things, some different things) I honestly feel like an entirely new person. If anyone is on the fence about going in to see them, just get off that fence. It will absolutely be worth your while. And the convenient location can’t be beat.” Jenna J

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

Massage with Inka
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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Don’t Forget that the CrossFit Open officially starts today. The first workout will be announced at 8pm live on the CrossFit Games site! Over 100 Thousand people have signed up for the Open. Are you ready?

Totaler’s Group Shot
Thanks to Joy M for taking this batch of Total Shots and Dave T for Uploading/Camera Usage

CSA Pick-Up Tomorrow

Everyone participating in the Meat CSA is reminded to pick up their shares tomorrow between 6 and 8pm. Over 900lbs of grass fed, organic, local and sustainably raised meat will be dropped off tomorrow.

mignyc(AT)gmail.com

The Open Starts Tomorrow!

Tomorrow at 8pm Workout 13.1 in the 2013 CrossFit Games season will be announced. Team CFSBK is 93 strong, the 45th largest team in the world! (Out of 2,377 teams) Thanks to everyone who signed up for the Open, we wish you the best of luck over the next several weeks. This is a great opportunity to benchmark your fitness across the planet!

Olympic Lifting Camps

Spend 2 hours refining your oly lifting technique with Coaches Josh Wells and Shelly Hancock this week and next with our upcoming oly camps. Whether you are just starting out with strength training, struggling with the basics of the lift, or looking to polish your technique and understanding of these movements, you will come away with valuable insights and experience to benefit your training. Attendance will be capped at ten to allow for individualized instruction. There will be lots of barbell work as well as some theory and programming discussions. Sign up today!

• 03/09/13 Olympic Lifting Snatch Camp
• 03/16/13 Olympic Lifting Clean and Jerk Camp

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Josh Bridges Does the 2013 Games Chipper in 6:36 CrossFit
We Are All Related vsauce

Fitness:Low Bar Back Squat 3×5
Continue your linear progression by adding 5lbs to your previous exposure weight

Performance: High Bar Pause Squat 65%x2x8
Hold the bottom of each rep for :02

Post loads to comments
BSQ e2/6 compare to 2.25.13
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Partner Workout
10 Rounds For Time of:
5 Push Press 155/105
10 Burpees

Alternate rounds with your partner until all 10 are completed. Push Presses should feel heavy but completed unbroken. Burpees are strict. There is a 10 minute cap on this work.

Post time, Rx and partner to comments.

New CFSBK Ladies “TFBA” Shirt. Pick on up at the front Desk before they sell out!

• Check out CrossFit’s spotlight on CFSBK super-friend, Adrian Bozman
• Congratulations to all the Strength Cyclers who totaled yesterday. We had some great numbers put up and tons of PRs. Check
• The Potluck Pictures are up! Thanks to Dan and Asta for shooting the event. We’d also like to congratulate Asta on earning the coveted CFSBK Black Hoodie for all that she’s contributed to the community for the last several years. Thank you for all you’ve given us, Asta!

Ariel K and Sea To Table

Hi all! I’m reaching out to peeps at CFSBK because many of you may be interested in what I’m working on these days due to your love of delicious, healthy food and specifically your desire to know where your fish comes from.

I work for Sea to Table, a sustainable seafood purveyor that works directly with American fishermen to deliver the freshest possible, directly traceable, wild-caught fish to chefs and restaurants around the U.S. We just launched the beta test for a new direct-to-consumer service, rolling out first in the Northeast.

We currently offer Alaskan sockeye salmon fillets and Florida white shrimp, both great for keeping company in your freezer with the CSA beef, pork and chicken. Our site offers more detailed information about the source of these delicious fish, who caught it and how.

I’d appreciate if you’d take a look and if you have recipes, (and I know you all do) I’d love to hear about them! Even if you aren’t interested in ordering right now, feedback on our site and message would be very appreciated – please send them and any questions you have along to ariel(AT)sea2table.com.  

Thanks in advance!

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The Open Is Upon Us

Take 12 Minutes To work up to a heavy weight on the following complex:
Deadlift with pause at “Hip” position
Hip Power Clean
Front Squat
Split Jerk

Try to go heavier than last week
C&J e1/6
_________________

As Many Rounds As Possible In 15 Minutes of:
30 Wall Ball Shots
400m Run

Post rounds and Rx to comments.

Thanks to some greasing down at the mayors office by Jeff M, Degraw street will be host to three new permanent bike racks! The community thanks you, Jeff!

CrossFit Total Today!

Today 1pm watch 22 Strength Cyclers put the last 8 weeks of training to the test as they perform the CrossFit Total. This event is a runs like a powerlifting meet where athletes have three attempts to find a one rep max Back Squat, Press and Deadlift. All are welcome to spectate and encourage these guys as they test grind out some heavy singles and see where they’re at.

Totalers:
Sameer P, Santiago G, Brandon C, Nathan W, Mike G, Jon S, Inka H, Todd C, David T, Noah B, Rahsaan C, Erica W, Christine N, Mckensey S, Uzef G, Amanda M, Matt I, Joel W, Kenji S, Nick P, Sam F, Lloyd W

__________________
What If Money Was No Object Alan Watts

As Many Rounds As Possible In 10 minutes of:
30 Double Unders
15 Power Snatches 75/55

Post time and Rx to comments.
compare to 12.7.12 and 4.24.11

Can you beat the champs? 2011 Open Results:
Rich Froning: 9 Rounds + 30 Doubles, 13 Snatches
Annie Thorisdottir: 9 Rounds

Kenji S

LFPB Winners!

Congratulations to our top LFPB winners and everyone who participated in the challenge. We had tremendous adaptations from everyone and can’t wait to see what the next 6 weeks bring!

Men
1. Ben W
2. Noah B
3. Jonathan S
Honerable Mentions: Mike R, Matt C, Rob U

Women
1. Gina G
2. Jen S
3. Jennifer N
Honerable Mentions: Serene K, Mel L, Aileen

Kenji’s Passport Project

Our own Kenji S has been highlighted by Black Enterprise for his work creating Passport Project. PP helps youths remove real and perceived barriers to international travel. Great work, Kenji!

CrossFit Total Tomorrow

Tomorrow at 1pm watch 22 Strength Cyclers put the last 8 weeks of training to the test as they perform the CrossFit Total. This event is a runs like a powerlifting meet where athletes have three attempts to find a one rep max Back Squat, Press and Deadlift. All are welcome to spectate and encourage these guys as they test grind out some heavy singles and see where they’re at.

Totalers:
Sameer P, Santiago G, Brandon C, Nathan W, Mike G, Jon S, Inka H, Todd C, David T, Noah B, Rahsaan C, Erica W, Christine N, Mckensey S, Uzef G, Amanda M, Matt I, Joel W, Kenji S, Nick P, Sam F, Lloyd W
______________
Surprise announcement about the Open

• There is No Open Gym tonight.

Potluck Tonight!

All are welcome to attend our second community potluck and LFPB Challenge awards ceremony. Not only will we crown the top 3 male and female winners, we’ll also be doing a raffle and quick talk about why we do the challenge every year and how to stay motivated and accountable moving forward. As mentioned yesterday, I was unable to secure the bouncy castle (sorry!) but we’ll create a little kids area for the event.

Start time: 7:30pm
End time: 9:30-10:00pm

Civilian Military Combine This September

Looking for an opportunity to put your Crossfit training to the test?  CFSBK is putting a team together to compete at this year’s Civilian Military Combine taking place at Aviator Sports and Recreations on Saturday, September 14th! 

Here’s a description of what you’d be signing up for: 
“The CMC competition is broken down into three components to test strength, endurance and agility. Race day structure will consist of “The PIT” (lifting element) into a 5 -7 mile race with strategically placed military obstacles. This structure is what separates the Civilian Military Combine from all other races and competitions. The PIT is designed to be the great equalizer by leveling the playing field between power athletes and endurance runners to determine the best overall conditioned athlete. This race structure has been carefully created, refined and reviewed by the top strength and conditioning coaches from the CrossFit community, United States Armed Forces and USA Triathlon Organization Race Directors.”

If you have any questions, feel free to reach out to co-captains Coach MeLo (Melissa@CrossfitSouthBrooklyn.com) and/or Coach Noah (Noah@CrossfitSouthBrooklyn.com).

Write The First Open WOD

CrossFit has approached you to write the first workout for the 2013 CrossFit Open. The workout must be between 5 and 15 minutes long, an AMRAP and designed for inclusiveness. That means that the weights and movements should be something that most folks can do, OR starts with movements and loads most can do then works up. Write your dream workout!
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How mindfulness can help improve your self-control Ancestralize Me
What South West Airlines can teach you about losing weight and keeping it off Being Primal
It’s The Sugar, Folks NYT

Fitness: 3×5
Perform your first exposure to Front Squats. Bar speed should remain quick and your positions should be perfect.

Performance: 65%x2x8
Perform 2 reps every minute, on the minute for 8 minutes

Post loads to comments.
FSQ e1/6
_________________

4 Rounds NFT of:
10 Dumbbell or Kettlebell Thrusters with 1 second pause at lockout
10 Strict Pull-Ups
:30e Side Plank

While NFT, don’t take your sweet time, try to move quickly through it. Go as heavy as possible with the thrusters maintaining good positions. If you’d like to add weight to the Pull-ups, go for it.

Post loads and Rx to comments.

CFSBK’s Chris A. and two time CrossFit Games champion Annie Thorisdottir at CrossFit 5th Avenue.  Chris is writing the feature/workout story on Annie for the July/August issue of Muscle and Fitness Hers.

Want to know what’s going on at CFSBK? Check out the Events Blog that details all our upoming events listed on the right.

Potluck Tomorrow

On Friday, March 1st at 7:30-9:30pm we’ll be hosting our second community potluck and LFPB Challenge awards ceremony. If you participated in the challenge this is a great opportunity to close it out with all the other folks who joined in over the last 6 weeks. We’ll be presenting awards to everyone who went above and beyond with their commitment and consistency and there will be a short presentation about what to do now that the challenge is over and some ideas to help you keep the momentum moving in the right direction. This event is open to everyone, regardless of participation.

Who: The entire CFSBK community is invited
Date: 03/01/23
Time: 7:30pm-9:30pm
Kid Friendly: Yes (unfortunately, no bouncy castle this time around. I was unable to coordinate with my parents this week to drop it off. We’ll still make a Kid friendly play area with the soft mats, sorry!!)

Please RSVP and include your dish in the event page

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Nicho is Ready
Michele Letendre OHS 215×3
Spencer Hendel Split Jerks 335×3
In The Gym With Christy Philips Greatist

Fitness: 3×8 Sets Across
This is your first exposure to Bench Pressing this cycle. The reps are going to be a little higher to build in some additional volume into the program. Get Yoked, Bro.

Performance: Heavy 8
Work up to a heavy set of 8. Leave some room in the tank as next week will be heavy 8’s as well. No Failing

Post loads to comments.
BP e1/6
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21-15-9 Reps For Time Of:
Kettlebell Swings
Push-Ups or Ring Push-Ups
Squats

Post time and Rx to comments.

Stand Up!

Skills Class: The Kipping Pull-Up

Noah’s Kipping Pull-up workshop will be Sunday, March 10th

Kipping pull-up require a significant amount of integrity in the shoulder girdle and as such this class requires a buy in of  1+ Strict Pull-Up (women) or 3 Strict Pull-Ups (men).  The class will be a $15 drop-in and space is limited to 8 participants.  Email Noah(AT)crossfitsouthbrooklyn.com to sign up, make sure to mention your max number of dead hang pull-up and issues you’ve had learning/perfecting the kip so he can better prepare to get you swinging smoothly.

Skills Class: The Muscle Up

If you’ve been coming to the gym a lot, I bet you’ve noticed those round things hanging from the ceiling.  Aside from making very mediocre frisbees, the rings can be used for one of the most coveted and elusive Crossfit movements- The Muscle Up.  Combining all of the hardest parts of a pullup, a ring dip, and a barroom headbutt, the Muscle Up is a skill that can take a long time to learn on your own, but with careful practice and coaching can realistically be achieved in a fairly short time period.  Our own Coach Noah, born to the unholy union of a chain smoking Russian gymnastics coach and his lovely Chimpanzee bride Jenny Bananas, will be running a Skills Class devoted to learning, practicing, and developing the Muscle Up on Sunday, March 17th .  Space is limited to 8 participants, and those interested should sign Email Noah(AT)crossfitsouthbrooklyn.com to sign up.  There is a $15 fee for the class and a strict buy in of 3 Unbroken Chest To Bar Pullups and 3 Strict Ring Dips.

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Amazing Jerk Recovery