CrossFit South Brooklyn

Established 2007

Open WOD 13.4

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Complete as many reps as possible in 7 minutes following the rep scheme below:
135/95 pound Clean and jerk, 3 reps
3 Toes-to-bar
135/95 pound Clean and jerk, 6 reps
6 Toes-to-bar
135/95 pound Clean and jerk, 9 reps
9 Toes-to-bar
135/95 pound Clean and jerk, 12 reps
12 Toes-to-bar
135/95 pound Clean and jerk, 15 reps
15 Toes-to-bar
135/95 pound Clean and jerk, 18 reps
18 Toes-to-bar…

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

To see the full workout description and rules, click here.

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Lindsey Overhead

  • Due to the wrestling mat being treated for repair, we will not be hosting Active Recovery today. Sorry for the inconvenience.

Veggie CSA Deadline: April 15

The deadline for signing up for the Sol Flower Farm Vegetable CSA is April 15. For full info on cost, delivery and registration instructions, go here.
Note that there was an error in the original blog post this week. The correct pricing is $650 if you pay via check and $670 if you pay via PayPal.

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Muscles, Movements, CrossFit, and Zombies Deane Barker
Annie Thoridottir Sidelined by Back Injury CrossFit

Rest Day

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Paleo Potluck Kids

  • Due to a repair treatment we’re doing on the wrestling mat, we won’t have it available tomorrow for classes and won’t be holding A/R at 11.

Scheduling Reminder

Below are a few scheduling reminders for upcoming events in March and April. Please mark your calendars.

  • Sunday, March 31st (Easter): We will be operating a normal schedule
  • Saturday, April 6th: We will only be holding 8 and 9am classes since we’ll be hosting the final CrossFit invitational Open competition from 11am on. Several gyms will be sending their best to compete in 13.5 at CFSBK. All are welcome to spectate!
  • Friday, April 12th, Saturday, April 13th and Sunday, April 14th: Friday night Open Gym and weekend classes will be cancelled as we host world renown strength coach Mark Rippetoe and staff for the Starting Strength Seminar. 

Interested in a Veggie CSA Share?

Earlier this week we posted that Andy from Sol Flower Farm would be at the gym this Saturday to answer questions about the program and meet folks. Unfortunatly Andy can no longer make it. If you’re interested, check out the Veggie information at the CSA Share Page.

Claim Your Clothes!

Our L&F bin has runneth over. Please check out the following pictures of abandoned clothes, these clothes, this stuff, glove and hats, speciality shoes and of course… waterbottles. Please claim these asap. We’ll be donating them on Friday of next week.
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Check out this beautiful video of Chad Vaughn Snatching 285lbs
13.4 Strategy and Tips Outlaw
Strategy and Gaming for 13.4 MobilityWOD

Front Squat

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Fitness: 3×5
Add 5lbs to you previous exposure’s weight

Performance: 85%x2x6
Rest 60-90 secs between reps.

Post loads to comments.
FSQ e5/6 compare to 3.21.13
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For Time:
30 Kettlebell Swings, 72/53
400m Run
20 Toes to Bars

Sub 20 Knees to Elbows or 50 Sit-Ups for T2B.
Can you be part of the sub 4 minte club?

Post time and Rx to comments.

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Farewell and good luck to Krishnan V who will be Austin-bound towards the end of the month.

Open WOD 13.4 Announced!

7 minute AMRAP of:
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar…

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Men’s weight: 135lbs
Women’s weight: 95lbs

Post thoughts to comments.
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Becoming an All-Terrain Human NYT
Do you hate trees and love southern aggression? Watch this video!

Bench Press

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Fitness: 3×8 Sets Across
Add 5lbs to last week’s exposure.

Performance: Heavy 3
Work up to a heavy set of 3. Try to beat last week’s heavy 5 by 5-10lbs.

Post loads to comments.
BP e5/6 compare to 3.0.13
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Fitness:
4 Rounds NFT of:
10 Renegade Row (no push up)
10 Shoulder Taps
:30ea Side Plank

Goal is to perform a round of the triplet with good technique and without resting. Rest a minute or two between rounds.

Performance:
4 Rounds NFT of:
8 Close Grip Bench Press, heavy
8 Renegade Row (no push up), heavy
:30ea Side Plank

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How many CFSBKers can you recognize in this picture?

Whitney H Teaching Yoga

Front Desk staff extraordinaire Whitney H will be substitute teaching some Yoga classes 2 blocks away at Bend and Bloom. Do you practice Yoga? Maybe just curious? Check it out!

Saturday 3/30, 1:45-3:15pm, Open Flow
Sunday 3/31, 9:00am-10:00am, Express
Wednesday 4/3, 7:30pm-8:30pm, Express
Sunday 4/7, 9:00am-10:00am, Express

*These are all open, mixed-level classes. If you’ve practiced some yoga before and have at least some experience with the basics, they will be both challenging and accessible (and fun). You don’t need to sign up for class in advance online, but if you’ve never been to the studio before, I’d recommend getting there at least 10 minutes early to fill out a new student form and get settled. Hope to see some folks there! Let me know if you have any questions: whitneymhubbard(AT)gmail.com
708 Sackett Street
(between 4th and 5th Ave)
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Check out this video about an “Invisble” Bicycle Helment. Would you wear it? Post to comments.

Rest Day

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The yet unnamed mascot for the “Christian Fox Center for Kids Who Can’t Do Pull-ups Good and Wanna Learn to Do Other Stuff Good Too” (post name suggestions to comments)

Lindsey S and some other 8am’ers have been working on Chris Fox’s Pull-Up program and decided to make it an official gym club out of it. All you need is to be working your pull-ups before/after class (whenever, really) and BOOM! you’re in like sin! Rumor has it a shirt is in the works.

Scheduling News and Notes

Below are a few scheduling reminders for upcoming events in March and April. Please mark your calendars.

  • Sunday, March 31st (Easter): We will be operating a normal schedule
  • Saturday, April 6th: We will only be holding 8 and 9am classes since we’ll be hosting the final CrossFit invitational Open competition from 11am on. Several gyms will be sending their best to compete in 13.5 at CFSBK. All are welcome to spectate!
  • Friday, April 12th, Saturday, April 13th and Sunday, April 14th: Friday night Open Gym and weekend classes will be cancelled as we host world renown strength coach Mark Rippetoe and staff for the Starting Strength Seminar. 

Veggie CSA Registration is Now Open!

Registration for the 2013 Sol Flower Farm Vegetable CSA is now open! Anyone can sign up. Here are the details.

When?
The share begins in June and lasts through November. Boxes are delivered weekly to CFSBK on Wednesdays. Pick up is 6-8:30 PM.

What?
Sol Flower Farm grows a wonderful variety of organic vegetables, and your weekly box will reflect what’s in season that week. Here’s the crop list.


How much?
The share costs $670 if you pay by check, and $20 more if you pay via PayPal.

How do I sign up?
Print and fill out the member agreement and mail it back to the Farm via snail mail. Include your check if you’re paying that way, or pay via PayPal on the Sol Flower site. Make sure to select “CFSBK” from the drop-down.

Can I buy a half share?
The Farm doesn’t sell half shares, but you are welcome to find someone to split with. Once you do that, one of you should buy a full share. You can decide if you want to split the box each week or take turns taking the box home.
If you want to find someone to split with, post on the CFSBK blog.
We also have a practice of a “swap box” for CSA members each Wednesday. Use the box to donate any items you don’t care for, and to pick up anything others may have donated.

I’m not sure I know how to cook all those vegetables!
You can check The Daily Paleo for ideas and recipe suggestions.

I really hope there’s a ton of kale.
You won’t be disappointed.

I’d love to meet the farmer.
You’re in luck. Andy from Sol Flower will be back at CFSBK this Saturday starting at 8 AM.

I have more questions!
Check here. You may also email the CFSBK CSA coordinator, Michele, at mignyc (at) gmail dot com.

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13.3 Lessons Learned CrossFit 204
What Is Someone Like Me Doing In The Open? Notes From The Box
Free Your Heel, Free Your Mind Mobility WOD

Back Squat

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

Performance: High Bar Pause Squat 80%x2x8
Rest about a minute, no more than 2 minutes between sets.

Post loads to comments
BSQ e5/6 compare to 3.18.13
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4 Rounds, each for time of:
Row 250m/200m
10 Push Presses 115/75

Rest about double your work time between rounds. Go hard.

Post times to comments.


What it takes to be #1 in the World
Samantha Briggs: 323 Total Reps (Thats 53 Reps into the 2nd Round!)

Write 13.4 and 13.5

There are only two workouts left in the 2013 CrossFit Open. Based on the workouts and movements we’ve seen, program what you think the next two workouts will be. Below are the exercises and time domains we’ve already been exposed to:

Movements
Burpees
Snatches (progressive)
Push Press (light)
Deadlifts (light)
Box Jumps
Wall Ball
Double Unders
Muscle-Ups

Time Domains
17 Minutes
10 Minutes
12 Minutes

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The Twinkee Diet CNN
Train Like an Animal Podcast with Glen Pendlay

Clean & Jerk Complex

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12 Minutes to work up to a heavy-ish load on the following complex:
First Pull (to knee, pause 2 seconds)
Hang Power Clean (knee)
FSQ
Split Jerk

If you’re feeling beat up from 13.3 then take it easy.

“Half Jerry”
For time:
1/2 Mile Run
1000m Row
1/2 Mile Run

D.O. always keeps the bar close.  Welcome back Captain!

Gym Equipment Etiquette Reminders

While not at all comprehensive, these pointers can help your rack up credibility points at the gym.

Plyo Box Storage: For years we’ve told you, “DON’T STACK THE BOXES!!!” because they get wedged on top of each other and end up stuck together… well we take it back! Josh M put some carpet material on the inside of each box (thanks Josh!) so now you CAN stack them without fear of a coach reprimanding you. We’ve also painted some numbers on the boxes.  When you put them back, please organize them with the red numbers facing forward.
**The only exception is with the 12″ (a.k.a. kids) boxes.  Please don’t stack these as they are near impossible to unstick.

White Boards: We often do workouts that require you to track rounds or reps on the fly.  To make your life a little easier we cut up some whiteboards into little tablets for personalized use (Thanks DMak!).  Two points of etiquette with these. 1. Please erase your board after you’re done with it. 2. If the workout requires you to track rounds (as opposed to reps) please write a bunch of dashes on the board and use your finger to track completed rounds.  Keeping the marker uncapped during the workouts dries them out.

Erg (Rower) Handles: When you’re done with an erg, please put the handle all the way back in the window.  We know it seems intuitive to house them in the little dock that concept 2 provided but if you leave them there too long it weakens the spring that provides recoil on the handle.  The small dock is only for rest periods or partner transitions.

Bumpers: When you’re breaking down your barbells make sure to put them back in an orderly stack. If you’re the first person back to a low set of bumpers and the PVC holder is down, put it back so all the remaining bumps can be stacked properly. Also- whenever classes are large and we’re running low on weight, try to use the largest bumpers available.  For example, if you’re squatting 165, your bar should have a pair of 45s and a pair of 15s on it. Not 25s, then a bunch of 10s and change.

Bailing: Bailing is a necessary part of lifting heavy and metcons but don’t go crazy with it.  People can get a little bail-friendly and drop weight they could have just as easily put down under control.  Excessive dropping puts wear on the bumpers AND the bars. You’ve no doubt noticed the bumpers with big cracks and no metal inserts in them.  Why is that? Too much bailing! Also- it should go without saying but NEVER bail an empty bar, these will quickly destroy the finest barbells.

Drinking Cups: We’re more than happy to provide community cups for those folks who don’t have or forgot their water bottle.  However, it peeves us when folks leave their dirty cups on the counter for someone else to wash.  Sorry guys and gals, we’re not your mom.  Please remember to wash your cup (with soap and water please!) after use and put it back in the drying rack for others to use. 

Protein Shakes: We’re glad that so many of you are prioritizing your pre/post workout nutrition.  If you make a mess and spill your protein/bcaa’s/crack juice on our counter, please make sure to wipe it up! 

3 cheers to a clean gym and happy coaches!

What did you want to be when you grew up?  Are you anywhere near that today?
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10 Ways To Be The Person You Wanted to Be When You Grew Up tinybuddha.com
RIP Joe Weider LA Times

Crossfit Open Workout 13.3

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12 minute AMRAP of:
150 Wall balls
90 Double-unders
30 Muscle-ups

While Open Workout 13.3 is a repeat of 12.4, there is one major difference: the special tiebreak. 

Just like 13.1, athletes with the same number of reps will enter a special tiebreak to determine rank. When the athlete is through with each set of one movement, the judge must mark the elapsed time. 

For example, when an athlete has completed the 150 wall balls, time should be marked. When the athlete has completed 90 double-unders, time should be marked. And when and if an athlete completes the 30 muscle-ups, time should be marked.

This is very important for athletes, judges and Affiliate Managers to take note. 

Read more about the workout description, video submission standards, and movement standards on the Open Workouts page.

Today’s workout…Wall balls!

Scheduling Reminder–No Active Recovery Class today!

Volunteer Request for CF Level 1 Certified

Mayhem in the Meadowlands 2013 is looking for Volunteers!

The WODs are almost set, equipment is being secured, the special guests are ready, Katie Hogan is prepared to keep us all in line with a smile, and Slippery When Wet is prepared to entertain us.  Hopefully you are all getting ready to bring your best on the turf at MetLife Stadium on 4/21/13.

We can use some help.  A competition of this size needs a ton of judges.  They’re looking for Level 1 Trainers that can volunteer as judges on 4/21.  In return we will feed them, give them a shirt and provide two free spectator tickets per judge. 

We look forward to seeing you on the turf at MetLife Stadium on 4/21. 

Thanks,
Your Mayhem Team
If interested, send an email to steve(at)mayheminthemeadowlands.com

How do you mentally prepare for a hard workout?  Do you talk to yourself before, during and/or after the workout?
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No Bullsh*it the Voices in Your Head Elite FTS
And you thought 13.2 sucked… Crossfit SP, Brazil

Rest Day

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Annie and Lindsey, Rep for Rep

Happy Birthday Jenna J. and Janelle B.!  Happy Belated B-day Dan E.

MEET THE FARMER and VEGETABLE CSA REGISTRATION KICK OFF!

This Saturday morning starting at 9:30, farmer Andy Symanowicz from Sol Flower Farm will be in the house at CFSBK.  Stop by to ask questions or sign up for the 2013 vegetable CSA, which begins delivery in June.  If you miss him Saturday, he will also be at Union Pool the following day, Sunday March 24, starting at 3 pm.

Questions? Email Michele at mignyc (at) gmail dot com.

Coming up…CF Open WOD 13.3!

12 minute AMRAP of:
150 Wall balls
90 Double-unders
30 Muscle-ups

While Open Workout 13.3 is a repeat of 12.4, there is one major difference: the special tiebreak. 

Just like 13.1, athletes with the same number of reps will enter a special tiebreak to determine rank. When the athlete is through with each set of one movement, the judge must mark the elapsed time. 

For example, when an athlete has completed the 150 wall balls, time should be marked. When the athlete has completed 90 double-unders, time should be marked. And when and if an athlete completes the 30 muscle-ups, time should be marked.

This is very important for athletes, judges and Affiliate Managers to take note. 

Read more about the workout description, video submission standards, and movement standards on the Open Workouts page.

Today’s links provide advice for how best to prepare for and tackle 13.3.  What’s your strategy going into this WOD?  If you did it last year, is there anything you’d change in your approach and/or tips for first timers?
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CF Open 13.3 Prep, Tips, Strategy, and Survival Tips, Deja Vu MobilityWod
13.3 Strategy & Tips The Outlaw Way

Front Squat

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

Performance: 80%x2x6
Rest 60-90 secs between reps.

Post loads to comments.
FSQ e4/6 compare to 3.14.13

Tabata Mash Up
Alternating Tabata rounds for reps of:
KB Swing
Box Jump
*Score is lowest rep round for each movement
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In one of the most exciting moments of the Open so far, Willie gets 135 overhead!

Introducing BNCHMRK

This Friday, CFSBK says goodbye to our very own Dan Betz.  Please wish him and his family well as they move to the far away land of New Jersey.  Though he plans to visit often, you can also stay in touch with him through his new web app called BNCHMRK.  Check out his blurb below!
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As CrossFitters, tracking and reflecting on our performance is part of our daily routine — we write our scores on the whiteboard after class and (some of us) post them in the comments on the blog. This is important, awesome stuff and deserves a more permanent and more easily accessible home. Over the past few months, I’ve been working with a couple of friends to build something for this very purpose. BNCHMRK is a web app for tracking your performance on all of the benchmark workouts — the major lifts, runs, rows, girls, heroes, and we even have the CF Games open workouts.

With BNCHMRK, you can track both quantitative and qualitative feedback on your workouts — enter your score and notes (strategy, scaling, thoughts, etc) and build a personal profile filled with your stats. It’s all mobile-optimized, so you can also use it as reference at the gym. For example – say you show up at the gym and we’re doing Helen again but you’re not sure how you did last time or which kettlebell you used. No problem because you logged everything on BNCHMRK! Simply fire up BNCHMRK.ME, check your past Helen scores and read your notes, formulate a plan, crush your PR, and then log your new score while you’re still on your back recovering.
Huge thanks to the group of CFSBKers who were part of the early beta versions and whose feedback helped shape this thing! And of course more feedback is always welcome. 

-Dan Betz

What’s your method of tracking your workout metrics and accomplishments?
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6 Tips for People who Stand All Day Eric Cressey

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