21-15-9 Reps For Time of:
Deadlift 225/155
Handstand Push-Up

WOD Demo

Post time and Rx to comments.
compare to 12.14.11 and 8.8.11


7 properly locked bikes on the Bike Rack

If you ride your bike to the gym, please make sure you’re locking up your bike correctly. Drape the front wheel over the top cross beam and lock your tire and frame to the rack, like this:

Please don’t lock your bike parallel to the rail so that no one else can lock their bikes up. Bad Karma! Also- the rack is locked to the gym and in the OFF chance you happen to forget your lock, the front desk can provide you with a temporary U-Lock.

CRASH B This weekend

Our intrepid ERGonauts head to Boston today for the CRASH B Sprints this weekend.  It’s no secret that these guys and gals have been spending a lot of time on the rowing machines lately getting ready for this event under the guidance of Coach Nick. We wish them the best of luck as they put their training to the test!

The World Indoor Rowing Championships contesting a 2,000m race. Although C.R.A.S.H.-B. as an organization maintains an untraditional irreverence to all things that are not fun, nonetheless this ergometer has become serious business, threatening to replace fun with pain, unless you can equate the two.

Team CrossFit South Brooklyn
Marco Addezio, Julie Barnard, Joe Blankush, Alex Cox, Gina Gatto, Dan Halioua, Jason Horowitz, Ryan Joyce, Colette Komm, Marian Lai, Melissa Lloyd, Monte MacDiarmid, Peter Mattis, Katie Mears, Cloyde Mills, Adele Myers, Stephanie Paddock, Christian Reiss, Dan Reshef, Charmel Rogers, Jen Stopka, Ben Whitney
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Hydration Aja Barto
Ido Portal on Paleo Diet, CrossFit, Gymnastics, Motivation, Movement & More RawBrahs

Parker Pulls Heavy

News and Notes

• There are still spots left for the partner Thai Massage workshop on 2/23
• Don’t forget to RSVP for the 2nd Paleo Potluck and LFPB awards ceremony. Everyone is welcome to come!

Why Are We Discouraging Failing?

     You may have noticed that we’ve been strongly discouraging people from failing on their lifts this cycle.  The rational behind this is two fold.  Firstly, when you fail, it means you’ve tested your absolute limit. You’ve gone to the horizon of your capacity and fallen over the edge. In the context of Testing new rep maxes, this is okay and a necessary part of strength training.  However every day is not a test and we don’t want you to max out to failure with any regularity. Our day in, day out workouts should be considered Training and an opportunity to go a little bit heavier than your previous efforts without reaching your absolute limits.  Training to failure too often can be taxing on the central nervous system and actually slow down your progress. If you focus on going “a little heavier than last time” you keep pushing the ceiling of your potential a little big higher instead of busting right through it and having no where to go but back down.
     The second major reason we want to make failing a rarity is for the psychological stress and negative expectations it can put on you.  If you’ve trained yourself to think, “okay when things get hard I’ve got an easy escape route in bailing” you learn to give up more often and associate missed reps as a regular part of your routine.  They don’t become significant, they don’t become a wake up call on where you’re at.. they just become the norm.  This can subtly undermine a lot of your self expectations and the mindset you bring into your lifts. 
     All that being said, we don’t want you to avoid lifting heavy and training hard. Once your technique is in order, you’re expected to grind through lifts.  Maximal Effort Method training is a staple of our programming and one of the best ways to get strong. It should feel difficult, it should feel heavy and you should expect to fight for it. Just like in real life, you don’t start fights you don’t think you can win, especially on a regular basis, all that does is screw with your confidence and send you limping home.  A skilled athlete doesn’t need to miss reps to know where their potential for the day is.  They have an innate sense of what they’re capable of and when to call it quits.  Any missed lifts moving forward should be considered learning experiences on your physical capacity, psychological outlook, technique and always put into the context of the intended training stimulus for that day.

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Travel Inside A Black Hole vsauce
Getting High On Snake Venom Vice (NSFW)

In 7 Minutes:
Row 1000/850m
Then in the remaining time perform as many rounds as possible of:
10 Burpees
15 Kettlebell Swings

Male weights: 24k, 20k, 16k
Female weights: 16k, 12k, 8k

Range of motion standard for the Kettlebell swing is such that the entire bell should clear your head with your knees and hips at full extension. Burpees are chest to deck followed by a jump with full hip extension.

If you can’t complete this today, perform this workout as soon as possible. Ask a coach if you’re able to substitute one of the following week’s WODS for this if you need to, or  come to Open Gym on Friday or Sunday.

Post Row time and rounds/reps completed to comments.
compare to 12.31.12
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Reverse Tabata L-Sit x10 Rounds

The Price Is Right, CrossFit Edition!

We’ve taken 9 random items from the gym for you to size up. Post to comments how much you think each item costs. Person who is closest without going over wins.

A pair of “home made” parrallettes
A 20lb Dynamax Medicine Ball
A 10lb Dynamax Medicine Ball
A Pair of 45lb Blue Rogue Competition Bumpers
A Pair of 45lb Kraiberg Economy Bumpers
A 45lb “Burgener and Rippetoe” Barbell
A standard Rogue Bench
An Abmat
A Pair of Rogue Competition straps and wooden rings

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CrossFit Greenpoint Does The Harlem Shake
A Logical Argument Against The Tracey Anderson Method
Sam Dancer Does a 405×22 Back Squat

21-15-9 Rep rounds for time of:
Thrusters, 95/65
Kipping Pull-Ups

Scale the workout appropriately and work on your discomfort tolerance today.

Post time and Rx to comments.
compare to 1.30.13 and 12.2.12

Nate O on Heavy Carries

Some recent PR’s This Cycle:

We’ve finished the primary training and lifting portion of this cycle. Here are some recent PRs that made it to the CFSBK leaderboards and Accomplishments boards. Did you also PR this cycle? If so let is know in the comments. Also, let us know what you thought of the last 6 weeks of training.

Olympic/Quick Lifts:
305lb Jerk: Coach Josh
315lb Clean: Coach Josh
235lb Snatch: Jake L
286lb Clean and Jerk: Jake L
247lb Clean and Jerk: Matt K
123lb Clean and Jerk: Billy K
225lb Push Press: DH3
100lb Push Press: Stella Z
100lb Push Press: Kristen H

Power Lifts:
622lb Deadlift: Nick F
500lb Back Squat: Nick F
375lb Front Squat: Nick F
1,362lb PLT: Dave B
1,201lb PLT: Avi S
455lb Back Squat: Avi S
1,205lb CFT: Christian R
550lb Deadlift: Christian R
220lb Press: Christian R
185lb Back Squat: Steph P
275lb Deadlift: Serene
230lb Deadlift: Steph P
230lb Deadlift: Bethany E
245lb Deadlift: Jen S
225lb Back Squat: Charlotte K
255lb Back Squat: Matt C
200lb Back Squat: Stella Z
285lb Deadlift: Yoshi S

Rowing
7:28 2K Row: Katie M
7:57.2 2K Row: Jen S
6:30.2 2K Row: Christian R
6:3X 2K Row: Monty

Benchmarks:
6:32 Annie: Steph P
7:24 Annie: Samir C
8:33 Annie: Nate P
16R+5,2 Cindy: Coach Melo
14R+5,6 Cindy: Teresa
8:43 Diane: Coach Jess
34 Unbroken Doubles: Yoshi
24 Unbroken Doubles: Jen S
50 Unbroken Doubles: Whitney H
41 Unbroken Doubles: Lauren B

Tacos:
9 Tacos: Courtney H
8 Tacos: Jen S

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Lumo Back provides real time feedback on your posture.
Lets Play 52 Pick-Up, Paleo Style Robb Wolf
I’m Not Trying To Be That Diesel Elizabeth Akinwale
The Art of Imperfect TED
Olympic Fixture Since 708 B.C. (Wrestling) Will Be Dropped NYT

Nancy shows us what trajectory she’s on. Great work!

There is No Active Recovery Tonight! Sorry folks!

The Look Feel Perform Better Challenge Ends Today!

OR DOES IT. You’ve spent the last few weeks cultivating new habits and while some of them may have waned a bit, compare your current behaviors to that of December of 2012. Are you better, worse or the same than the end of last year? Long term change is all about trajectory and consistency, if you make a 180 degree turn and “splurge for a while” before getting “back on the wagon” it’s going to be MUCH harder to reclaim what you’ve been working on. My advice? Take what’s been working for you and hold on tight, the longer you can commit to these changes the easier they eventually become. You’ve only been at it for 6 weeks, think about what 6 months would produce.  You might tweak the parameters, modify the point system (or ditch it) or even set up new ones for yourself to take it to the next level. Think about what you found successful and engaging about the challenge and continue forward! 

Final steps:

1. Perform the Capacity Test to get your post challenge results. This will be the WOD on Thursday so you’ll have an opportunity then or Friday to perform it. If you can’t make it either of those days let us know and we’ll try to accomodate.
2. Fill out the Post Challenge Form with your “after” pictures and responses. These are due one week from today on the 19th.
3. Attend the Potluck/awards ceremony! We’re pushing it to FRIDAY, March 1st in order to get everyone’s entries in and go through them all. Mark your calendars.. more details to follow!

“If you’re training people, you’ve got one oar in the water if you are not talking to them about nutrition.” – Greg Glassman
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CrossFit Nutrition Guide
Paleo Diet Testimonials Robb Wolf
Cooking with the Chans

The Scale Of The Known Universe
Blizzard Nemo Time Lapse

1-1-1-1-1
See if you can set a new PR today!

Post loads to comments.
DL e6/6
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“Annie”

50-40-30-20-10 Reps For Time Of:
Double Unders
Sit-Ups

There is a 10 minute cap on today’s benchmark WOD

Post time and Rx to comments.
compare to 5.5.12

Queen Asha gets her squat on

Congratulations Brandon!

CFSBK would like to congratulate Brandon R on competing in his first Olympic weightlifting meet this weekend. The results:

I places 1st in my weight class.  I competed against 3 others.   My attempts on the snatch were 60, 65, hit them both and since I knew I was leading in my weight class I went for 75 but missed.  My attempts at C&J were 80, 85 & 90. (kilos)

Lost Ünd Found

The LÜF is overflowing which means we’ll be donating everything to charity at the end of the week (Friday). Please check out the pictures our awesome Front Desk staff took to see if any of your stüff needs to be found.

• Water Bottles
• Clothes Pt. 1
• Clothes Pt. 2
• Shoes
• Misc stuff

What’s the most valuable (interpret however you’d like) thing you’ve ever lost?
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Fit and Feminist 100: The Strongwomen
Relax! You’ll Be More Productive NYT

12 minutes to work on Hang Snatch Technique. Make it a full squat if you have the ability to receive in the bottom. Either way, commit to your receiving position today and don’t rush out of poor positions.

Post loads to comments.
Snatch e6/6
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10 Rounds of:
3 Burpees
10 Yard Heavy Farmer Carry

Go heavy and move quickly.

Marian L Gets Over The Bar

• There is No Teaser Class today

• Attention CSA Participants: New recipes for this month’s haul over at The Daily Paleo

“I Just Wanna Deadlift”

By Dr. Mike

It wasn’t an easy day for my coach.  The conversation went something

like this.

“I wanna deadlift.”

“Well, we need to work on your overhead organization and positioning.”

“But, I just wanna deadlift!”

“We need to do some overall conditioning and work on core stability as a priority.”

“But, … !”

“Its not in today’s rotation of exercises.”

“But, … !!”

Frustration building, he responded:  “Too many deadlifts will make your … ears fall off.”

“But, … !!!  Goddamn it!”

“I think we are having a communication problem today. Later for you. And the deadlift.”

“Yeah? Well, when is “later” going to happen…?  Because I just loooove to deadlift…”

“ITS NOT GOING TO HAPPEN TODAY!!!  GOT IT?”

_________________
Deadlift Technique: How To Take The Tension Out Of The Bar Eric Cressey
First Pull-Ups, Then Combat, Marine’s Say NYT
Weight Loss vs. Fat Loss Tony Gentlecore

Fitness: 3×5 Across
Add 2-5lbs from last week’s exposure.

Performance: Attempt a New 1RM
Potential attempts: 90%x1, 95%x1, 100%x1, 100%+x1, ???x1
Rest 2 minutes between the first 2 attempts, 3-5 as needed for the rest. Cut out the 95% set if you’re feeling great.

Post loads to comments.
BSQ e6/6
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3 Rounds for max reps of:
1:00 Double Unders
1:00 Box Jumps
1:00 Rest

Post points per movement and Rx to comments

Kim Z Gets Ready to 1RM

Classes are on as Normally Scheduled

Woo hoo! Come on down to the gym and get your squat on. Please leave your snow boots up by the front of the gym to avoid a bunch of snow being tracked into the main training floor.

There is No Active Recovery today
________________
The Kipping Handstand Push-Up
2012 CrossFit Games – Medball-Handstand Push-up: Women, Heat 3
Think snow is bad? At least it’s not RAINING SPIDERS

2013 CFSBK Open Team

Our numbers are growing and Team CFSBK now has 62 competitors registered for the 2013 CrossFit Open.  We’d like to welcome everyone aboard and thank them for representing the old skull and bones. This season will without a doubt be our most memorable to date. If you’re on the fence about joining, read the information below to see if it’s right for you. All are welcome to join. Post any additional questions to comments.

See the current team roster
If you’re signed up for the Open, please upload a picture of yourself so your teammates know who you are. Surely you’ve got one picture that can top the picture of Pukie.

What is the CrossFit Open?

The Open is the first phase of the competitive CrossFit season.  This is a worldwide competition in which one workout is posted every week for 5 weeks (March 6 to April 3) to find some of the fittest folks out there. The workouts are intentionally designed to be a little more inclusive than even the average CrossFit workout to maximise participation. That being said, you’ll need some basic competency in the most common exercises. To see what last year’s workouts looked like, click here. Folks will have an opportunity to complete the workout every Saturday as well as some Open Gym hours at the gym. At the end you’ll see how you rank against the gym, your region and the world. Last  year nearly 70,000 people from 73 countries participated in the Open, this year proves to be even bigger.

Sign up today!

Herschel understands the importance of Rest Days

Happy birthday to David T and Charlie!

Blizzard Advisory

Open Gym will take place as scheduled this evening!

Stay tuned to the blog for any other schedule changes this weekend.  Stay safe, everyone!

This weekend

There is No Teaser, Comp Class or Active Recovery while David attends an Olympic weightlifting seminar in Long Island City.

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You’re snowed in! Pick one movie, one board game and one more activity to pass the time..

Fitness: 3×5 Work Sets Across
Add 5lbs to last weeks Push Presses.

Performance: Work up to a heavy single on the Push Press
Take three attempts to establish a new 1RM

Post loads to comments.
PP e6/6
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5 Unbroken Rounds of:
10 Kettlebell Swings
10 H2H KB Swings
10 Goblet Reverse Lunges
10 Kettlebell Swings

Rest as needed between sets and go heavy as possible

Post loads to comments.

Nancy about to lockout a press

Happy Birthday, KH!
Happy belated Birthday, Liese M!

Blizzard Schedule Update:

Since the snowfall is expected to start tomorrow morning and not get heavy until late afternoon on Friday expect AM and afternoon classes to be on. As of now we’re operating on a normal schedule but check the blog for any cancellations. If things get really bad and we need to cancel OG I’ll post something on the blog by 4:30pm on Friday.

Thanks

Fight Gone Bad Fundraiser Follw Up

Last fall, for our annual Fight Gone Bad event we picked the Brooklyn Community Foundation to be our charity, so that teams’ fundraising would have a local impact by supporting Brooklyn’s hardworking nonprofit community. After Hurricane Sandy, when the Brooklyn Community Foundation quickly organized the Brooklyn Recovery Fund, it was clear to us that the nearly $50,000 we raised through Fight Gone Bad should back the work local nonprofits were doing in storm-devastated Red Hook, Coney Island, and beyond.

To date, the Brooklyn Recovery Fund has distributed more than $650,000 in emergency relief grants to food pantries, local churches, and community-based organizations on the ground here in Brooklyn. But the Brooklyn Recovery Fund isn’t done yet. They’re now focusing on costly emerging longer-term needs, especially related to rebuilding homes and businesses – as well as investing in neighborhood coalitions that can create greater resiliency in their communities and be better prepared for the future.

See where the money you raised went and view a summary of the Brooklyn Recovery Fund’s activities here. And keep up your support for the Brooklyn Community Foundation by checking out their “Brooklyn Love” aparty on February 21st in Crown Heights! Details and tickets at BROOKLYN LOVE

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Is CrossFit Saving Olympic Weightlifting? Manimals Guide