Ellie JM Stylin’ and Profilin’, Wooo!!

CFSBK Movie Club

And this month’s CFSBK Movie Club selection is…”Hitchcock“, by a nose.

From Andrew:
Scheduling might be a little tricky because of the holidays but we are tentatively looking at the evening of Saturday, December 15th.  Location is TBD for now – the movie is currently in limited release at just a couple of theaters but it will hopefully roll out wider in the next few weeks.  If you have a theater and/or bar that you want to suggest, feel free to shoot me an email at andrew.migdail(AT)gmail.com

Goodie Goods

Goodie Goods is a healthy meals delivery service operated by Jesa Henneberry, a natural foods chef, specializing in Paleo Diet Meal Programs.

Fitness: Spend 15 Minutes working up to a heavy load on the complex of:
1 Clean Deadlift + 1 Hang Power Clean
If your movement is feeling pretty good go ahead and try to pull from the floor in your later sets.
Hold every catch for :02 to ensure a completed and mature rack delivery.

Performance: 15 minutes work up to a heavy single power clean. Finish with a few singles at 85%.

Post loads to comments.
PC e6/6
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Fitness:
5 Rounds NFT of:
5 Push-Ups or Box Handstand Push-ups
5 Pull-Ups with as little assist as possible

Performance
5 Rounds NFT of:
3 Handstand Push-ups to a 2″ deficit
8 Strict Toes To Bars or Rings

There is a 15 minute cap on this.  If you don’t have strict push-ups, work on those, if you’ve got them but not full range of motion handstand push-ups, use the box modification. A 2″ deficit is with your hands on the Rogue competition 45lb bumpers. No Kipping on anything today.

2 Versions of Strict Toes To Rings
The first two reps are a stricter version with no bend in the elbows or knees. These require a tighter midline, stronger hip flexors and good flexibility. The latter 4 reps allow a little knee and elbow flexion to which makes your body more compact and the movement easier. See if you can do today’s Toes to Rings or Bar with straight knees and arms.

Tough Titsday Powerlifting Meet III

To the ladies of CFSBK:

We are hosting our third powerlifting meet!

What: 3 attempts at a 1 rep max of Backsquat, Bench Press and Deadlift
When: January 5, 2013 at 2:30pm; weigh in and registration at 1pm
Who: SBK women who have been attending group classes for at least 3 months

How much: $25 Includes participation and a Rules Clinic with Margie prior to competition.
Bonus: Celebrate post meet with your fellow lifters and friends. Drinks on us! (Stay tuned for info on grubs.)
25 spots available. Registration deadline is December 29, 2012. 

The Details:
Each woman will have 3 attempts to hit a max single in Squat, Bench and Deadlift, in that order. All lifters will make their attempts in each lift before moving to the next.
First, second and third place winners will be awarded in each weight class based on total combined weight of best lifts.

There will be 3 weight classes:
Ladies: Under 135
Dames: 136-159
Broads: Over 160
In the event of a tie, lowest weight wins.

Register here!

Information regarding rules and logistics of the meet will be emailed upon registration.
Questions? Contact Margie(AT)crossfitsouthbrooklyn.com
_________________
SPF Women’s Powerlifting Meet
Body Image Qualification Announced BBC
Study: Americans Get Majority Of Exercise While Drunk
Olympic Lifts AllisonNYC
More Fitness, No More Sports iofthetiger

Fitness:
12-9-6-3 Reps For Time of:
Hang Power Snatch
Front Squat
Box Jump

Rest 2 minutes,
Run 400m for time
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Performance:
15-12-9-6-3 Reps For Time of:
Hang Squat Snatch 135/95
Box Jump 24/20

Rest 2 minutes,
Run 400m for time

Post time and Rx to comments.

Devi A!

Leaderboards

The leader boards have been updated with three new categories:

• Powerlifting Meet Total: 3 Attempts at 1RM Squat, Bench Press and Deadlift. Sanctioned meets and Tough Titsday results are all fair game. If you’ve competed in a PL meet with your training at the gym, you’re elligible for this.
• Clean and Jerk: These also exist as seperate categories but we’ve gone ahead and included the competition lift here. From ground to shoulder then overhead and stable. See Brian D C&J 280 here
• L-Sit Max Hold: Using the Parallettes, max length hold with your feet above a thick 45lb bumper plate. Like this
• “DT”
  Five rounds for time of:
  155 pound Deadlift, 12 reps
  155 pound Hang power clean, 9 reps
  155 pound Push jerk, 6 reps
  See Jason Khalipa do this in 6:18

More All Star Performances:

Coach Josh Split Jerked 290lbs
Sarah LR Cleaned 195lbs
Nate W linked 21 Double Unders
Coach David Deadlifted 365lbs
Katie Mo ate 6 tacos!
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Women and Strongman with Rob Orlando
The Flower Book
Woman Muscles Her Way into Pit Crew
Heavy 1 Arm Lifts

Fitness: 3×5 Across
Add 2.5-5lbs from your last exposure.
Linear e10/12

Performance: Work up to a Heavy 5
Try to go heavier than last week. Hopefully you’re in PR territory or have been.
Intensity e5/6

Post loads to coments
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4 Rounds, each for time of:
15 Dumbbell Bench Presses
25 Kettlebell Swings

Go heavy on each of these but try to keep them both unbroken.

Post loads and times to comments.

Carlos G at Fight Gone Bad 2012

More Work, Or A Sip Of Water?

by Christian Fox
 
You’re mid-Helen. You’re finishing your 2nd round of KB swings and the pull-up bar is waiting for you. So what do you do? Place your bell down, grab a sip of water, wipe the sweat from your face, chalk up your hands, and then size up the pull-up bar? Or do you ditch the bell and get on the pull-up bar knowing that you’ve only got one round left and the big rest is coming. Last sprint, last swings, last pull-ups. Forget the chalky feeling on your tongue; you’re getting on the leader board this time.
 
In many WODs, a sip of water here and there is totally appropriate. Think Murph, Angie, Barbara (during the rest), or some other 20+minute chipper style WOD. These are designed to be done at a medium to medium-high intensity and take significant time to complete; hence they need to be paced out and can allow for a sip or a break. WODs like Fran, Annie, and the like are meant to be executed at a high intensity throughout, and take a short time to complete. I feel pretty confident saying that you will not dehydrate during 5-10 minutes it takes to complete either of these couplets. Often though, we see athletes stopping mid-WOD to grab a sip or just to put their hands on their hips and rest. Sometimes, sure, this is appropriate. Are you sick, pregnant, injured, or the like? Then yes, you may need to pace even short WODs. But if not, then be honest with yourself about why you’re reaching for your water bottle again or chalking up for the 4th time in 12 pull-ups. It probably isn’t thirst. It’s being uncomfortable with being uncomfortable.

Let me be clear…I’m not saying not to stay hydrated and on the south-side line of Pukieville, but if this sounds like you then try this trick. BEFORE the clock starts, drink a cup of water. Then put your water bottle away from you and out of reach. Mid-WOD when you start to think how nice a little H20 would feel on your tongue, use that to motivate you to finish faster. The water is the reward. Finish and it’s yours.

Train smart, but train hard. Remember that intensity is what brings results. Increase your pain tolerance. Try getting more comfortable with being uncomfortable.

How would you describe your discomfort tolerance?  Are there types of workouts or specific exercises you find yourself taking lots of breaks from?
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Miranda Oldroyd does a Thruster/Muscle-Up WOD
Miranda does a DB Thruster/GHD Sit-Up WOD
Miranda Prepares for the USAW CrossFit Open
Miranda Does “Fran”

Fitness: 3×5 Across
Add 2.5-5 lbs to last exposure

Performance: 2×5 across followed by a rep out, capped at 10
You might not make 10 this rep out, try to get at least 5

Post loads to comments.
Press e 5/6
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3 Rounds for Max Reps of:
1:00 Burpee Box Jumps 24″/20″
1:00 Row, Calories
1:00 Rest

Post total reps and Rx to comments.

Scheduling Reminder

There are no 6am, 7am and 8am classes today. 12pm CrossFit Group and Open gym are on as usual

Caption Contest! Post caption to comments.

Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds

There is a 25 minute cap on this workout. Scale the weight on the barbell and volume on the pull-ups to complete all or most of the workout in the allotted time.

We will only be holding one group class at 9am today due to the holiday. Come on down and work up a hero’s appetite!

Post time of each round to comments.
compare to 5.21.12

U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

New Equipment

We’ve picked up a few new toys for the gym. Get Stoked

• 2 New Burgener and Rippetoe Barbells to replace the two older bars that went out of comission recently

• 2 new 15lb training bars to replace 2 of the older warped training bars we had

• An 80lb Kettlebell

• An 88lb Kettlebell

What are the top 3 things you’re thankful for in your life right now?
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Socialization is the Disability Elite FTS
Most, Most, Most: Safety vs. Intensity CrossFit

Fitness: 3×5 Across
Add 2.5-5 lbs to last exposure.

Performance: 2×5 Across Followed by a rep out capped at 10
Certainly should get 5+ but may not make 10.

Post loads to comments.
LBBSQ Wednesday e 5/6
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As Many Rounds As Possible In 7 minutes of:
7 Burpees
14 Lunges (alternate legs)
21 Double Unders

Post rounds and Rx to comments.

Christian R Deadlifts 495×5 from dead starts. FTW!

Holiday Schedule

We hope everyone at CFSBK is gearing up to see friends and family for Thanksgiving. Below is our schedule for this week.  There will be a special Thanksgiving day WOD at 9am which will probably go over the hour a little. Come in and work up a caveman’s appetite before the big meal. Maybe you’ll eat the entire Turkey this year? Also note that there are no AM classes on Friday.

Wednesday 11/21: Normal schedule
Thursday 11/22 (Thanksgiving): Special 9am CrossFit Group Class only
Friday 11/23: No 6am, 7am, 8am Group Classes. 12pm onwards is normal schedule.

Congratulations

• Congratulations to “The Professor”, Samir Chopra on the release of his new book, “Brave New Pitch: The Evolution of Modern Cricket”
• Ellie JM Ran a 6:42 Mile and did 109 Double Unders unbroken!
• Coach Melo Cleaned 160lbs and Front Squatted 205lbs
• Coach Josh Cleaned 295lbs and did “30 Muscle Ups For Time” in 7:07
• Jayme L got 14 rounds and 2 Pull-ups as Rx’d in “Cindy”
• Coach Lady Fox Front Squatted 202.5lbs
• Dan L finished “Cindy” with 22 rounds plus 5 pull-ups and 5 push-ups
• DH3 ate 18 Tacos in 24 hours
• Stella Z got 12 Double Unders unbroken
• Zuben got a 150lb hang power clean

How do we know about all this awesomeness?! They wrote it on the boards!!! The next time you do something awesome put it on the accomplishments board. Your successes, however large or small build the whole gym up.
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7 Ways To Make Yourself More Coachable CrossFit Invictus
CrossFit Costa Mesa Split Jerks. Max M works up to 400lbs

CFSBKers Around The World!

Todd and Crystal in the Philippines at CrossFit MNL
“Just hangin’ around with the small 7AM crew. (Crystal wanted me to note that she is NOT standing on the box, it was merely a jumping off point!)”

Courtney H in Nicaragua
“My handstand isn´t as good as Melo´s or Marcos´s or many other folks, but this is on top of Cerro Negro in Leon, which we hiked (an hour) and then boarded down. Thank god for squats, because otherwise I wouldn´t have made it to the top. :)”

Krishnan V at Bryce Canyon
“Here’s a Photo of me hiking at Bryce Canyon, not too long afer hiking through a river at Angel’s Landing hike in Zion National Park. So awesome!”

Potential Evening Schedule Change

We’re considering modifying our evening class schedule in order to provide more group classes for our members to choose from. This will add an additional 4 classes per week as well distributing the same PM population into 5 classes as opposed to our current 4.  Please let us know what you think, especially if you currently attend 5pm or 8pm classes.

4:30-5:30pm
5:30-6:30pm
6:30-7:30pm
7:30-8:30pm
8:30-9:30pm

Skills Class: The Kipping Pull-Up

David will be running a Kipping Pull-up workshop on Sunday, December 1st at 1:30pm

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 David(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.
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22 Year Old Totals 2,166lbs Unequipped
The Danger Of Being A Woman 70’s Big
Cold Showers Really Are Good For You PositiveMed
16 Facts You Didn’t Know About Sleep

Performance: Take 15 minutes to work up to a heavy single.
Finish with a few singles at 85%

Fitness: Spend 15 Minutes working up to a heavy load on the complex of: 1 Clean Deadlift + 1 Hang Power Clean
If you’ve been well organized on the deads and feeling pretty good on the hang cleans then use today to practice from the deck. Only go as heavy as you can move well.

Post loads to comments.
PC e5/6
__________________

5 Rounds NFT of:
8 Weighted Sit-Ups
8ea DB Unilateral Press (heavy), or 8 Handstand Push-Ups
12 Russian KB Swings, (heavy)

Coach David Power Cleans 225 for this week’s exposure

Don’t forget to check out CFSBK on the Flickrs, The facebook machine and on instagram @crossfitsouthbrooklyn

Holiday Schedule

We hope everyone at CFSBK is gearing up to see friends and family for Thanksgiving. Below is our schedule for this week.  There will be a special Thanksgiving day WOD at 9am which will probably go over the hour a little. Come in and work up a caveman’s appetite before the big meal. Maybe you’ll eat the entire Turkey this year? Also note that there are no AM classes on Friday.

Wednesday 11/21: Normal schedule
Thursday 11/22 (Thanksgiving): Special 9am CrossFit Group Class only
Friday 11/23: No 6am, 7am, 8am Group Classes. 12pm onwards is normal schedule.

CrossFit Spacial Memory Game:

Without looking at any pictures, answer as many of the following questions as you can. Write down your answers on paper before posting to comments so you don’t get influenced by other people’s responses.

1. How many stacks of bumpers are there against the back wall?
2. What color are the 12lb medicine balls?
3. How many ergs (rowing machines) do we have?
4. How many barbells fit in the upright holders?
5. How many rings hang from the ceiling?
6. What are on the shelves in each changing room.
7. Of the 6 leader boards up on the wall, which one is “Murph” on?
8. What do the jump ropes hang from?
9. There are 3 dumbbell weights that are all steel, which ones are they?
10. How many Black 20″ Jump Boxes do we have?

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A Picture Worth 500 Comments CrossFit
So You Want To Open A CrossFit Affiliate? CrossFit Rainer

As Many Rounds As Possible In 20 Minutes Of:
5 Kipping Pull-Ups
10 Push-Ups
15 Squats

Post rounds and Rx to comments.
compare to 5.6.12

Thanks to all who came out to CFSBK’s Double Feature Movie Night Last Night!

Next Book Club Book

The Perks of Being a Wallflower by Stephen Chbosky!

High school freshman Charlie has a reputation for being a freak. He is socially awkward, cries easily, and his only friend just killed himself. Things turn around for Charlie when he meets seniors Sam and Patrick, who take him under their wing. They introduce him to their diverse, free-thinking, and sometimes wild group of friends. It is through these kids that Charlie is able to learn about friendship, love, and feeling safe, until a repressed secret from his past begins to emerge, threatening to destroy everything.

Let’s plan to meet on December 16 @5pm at Pacific Standard for our last book of 2012!

To get on the Book Club email list, please contact Peggy, pjeanlouis1 AT gmail.com

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The Importance Of What We Do Starting Strength
Mike Zoda, 21 Years Old, 156lbs Snatches 205 CrossFit
How To Pick Up A Girl At The Gym