Homebrew To The Rescue

Fine drinkers! The victims of Sandy need you to guzzle loads of beer. It’s the charitable thing to do—at least, it will be on December 15.

Please join us when 10 of New York City’s finest homebrewers take over CrossFit South Brooklyn for a one-of-a-kind charity event to support organizations doing real, on-the-ground work for victims of Sandy. (That does not mean you, Red Cross.)

In addition to unlimited samples of some of the city’s best homebrewed beer, you’ll be treated to meats, cheeses and other tasty, top-secret snacks. There will be a raffle with killer prizes from Sycamore Bar & Flowershop, Four & Twenty Blackbirds, Brooklyn Homebrew and CrossFit South Brooklyn just to name a few!

You can get tipsy, stuff your gut and help New Yorkers who need it most? It’s a win-win for everyone. Today, let your liver do the heavy lifting.

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Olympian Fails To Break World Record In Beer Mile USAToday
An Alternate Hypothesis for the Problems with Shoes Matt Metzgar
Why We Love Weightlifting
Klokov Snatches 205kgs

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

Performance: Try and establish a new 5RM today

Post loads to comments.
Press e6/6
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As Many Rounds As Possible In 5 Minutes Of:
10 Push Press 115/75
10 Burpees

Scale the Push Press weight such that it’s more or less balanced with the burpees.

Post rounds completed and Rx to comments.

CFSBK Family Portrait: Greg and Erica Nofi and their baby strongman, Reid. (holding a 100lb Dumbbell)

Hoboken Winter Challenge Sound Off

Are you doing the CrossFit Hoboken Winter Challenge?? Please email David(at)CrossFitSouthBrooklyn so we can get a headcount on everyone who’s going and organize transportation. 

Sandy Relief with lululemon athletica Brooklyn

The lululemon athletica stores in NYC have come together to create a volunteer event over the next few weekends to assist with Hurricane Sandy Relief in various areas of the city. We are partnering with volunteer organizations and foundations out in hard-hit areas to provide our support. All are welcome — we have a bus that seats 55 people heading out every Saturday and Sunday for the next few weeks and would love to get our friends and community out there with us.

We have a lot of space on the bus, so the more the merrier!

Philadelphia Winter Warmer Challenge

Philadelphia Winter Warmer
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550lb PAUSED Front Squat
Check out CrossFit South Brooklyn’s review on CrossFit Drop In

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

Performance: 2×5 Across Followed by a rep out capped at 10
Fight to get at least 5 on your rep out, if not more.

Post loads to comments.
LBBSQ Wednesday e 6/6
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5 Rounds, Each for time of:
Row 250m

Rest about 2:1 between attempts. All out efforts on each.

Post each interval to comments.
compare to 2.5.12

CFSBK Athlete of the Month

David Turnbull

        If it seems like this is long overdue, it’s because it is. The guy has been over on the platforms pushing and pulling iron with the Strength cyclers for so long that I hadn’t really realized how long he’d been an SBKer. I was very pleased to sit down with David and find out more about him. So pleased, in fact, that I lost my interview notes on purpose and asked him to meet with me a second time. Ok, so that statement is only partly true. SBK, I give you the man known (by David at least) as D-Turn.

Fox – So tell me, again. How and when did you wind up at Crossfit South Brooklyn?

DT – Well I guess that it’s coming up on about three years now, I believe I was in the first Foundations class in the new space at Degraw street in February 2010. It was David and Laurel who coached it. I’d read an article in the New York Times on the Paleo lifestyle and was intrigued. I already was eating kind of that way and believed it made sense and remember thinking that I should also learn how to train my body in a more sensical manner. Crossfit seemed to make evolutionary sense. So an internet search led me to David, and the gym was right nearby. After a few email exchanges with him I signed up for Foundations.

Fox – What had you been doing before Crossfit, fitness-wise, and why did you stay with us?

DT – I’d done Shotokan Karate for a long time and attained a brown belt, but sustained a back injury that made me re-think what I was doing there and why I was getting bruised up on a regular basis. The back injury probably wasn’t from Karate alone. I was travelling a lot for work and had pretty poor posture, but it gave me pause. After that I became a gym regular for a long time. I imagine I was kind of like a farm animal in there, moving from station to station without any feeling about it and no real reason or purpose. Nothing bad was happening but nothing good was happening either. I eventually hit rock bottom when I did Bikram Yoga for a year. It was my year in the fitness wilderness. Not that yoga can’t be great, but it was not good for me as my only fitness routine. I lost any strength I’d had and needed something new. I knew when I signed up for Foundations that I would begin training this way. What I found was technically sound instruction, and a community of generally solid people. That’s worth staying.

Fox – You did classes for a year and then landed in Strength with Coach Jeremy. How’s that process been?

DT – It’s been really amazing. Barbell training makes sense to me. It’s the right tool to use and I have the right coach to teach it. I really enjoy the process, that it’s difficult, and that I get to learn new aspects of the lifts all the time. I did my first cycle in September of 2011 and I remember having struggled with 95 pounds on a back squat not too long before that. My most recent CFTotal I hit a 380 lb squat, a 150 lb press (PR is 165), and a 420 lb deadlift for a 955 lb total.  My goal for 2013 is a 1000 lb total. I think that there is virtue in being strong and physically prepared. Obviously I have a strength bias in my physical preparedness but I am happy with the thought that I could protect a loved one by virtue of being strong. I remember a  sensei said to me that if someone tried to pick a fight with you take three steps to end it. One, you try to talk your way out of it. Two, you run away. Three, if the person runs after you, you annihilate them because if they’re crazy enough to still keep coming they need to be dealt with. Another part of my goal for 2013 is to incorporate prowler and erg work in my training to develop my conditioning so I don’t have to go from ‘talk’ to ‘annihilate’.

Fox – Virtue in strength. I like that. Tell me a bit about you outside the gym.

DT – I work for the Nielsen Company as a research consultant. Basically I help companies connect data to their needs. I’ve been with them for 9+ years now and find value in my work. In my personal time outside the gym and work, I enjoy traveling with my wife Tracy. We recently visited Ireland which was an amazing trip. Among the highlights was visiting the monument Newgrange and also seeing the imagery throughout the country. Berlin, where I lived for a period in the early 90’s, is next on the list. I want to show Tracy my Berlin. Aside from that I also practice Tibetan buddhist meditation. I work with a group called Nalandabodhi here in New York.

Fox – I haven’t noticed you squatting in orange and red robes. How did you come to meditation and Tibetan buddhism in particular?

DT -After 9/11, I like many, was looking for something. I’m not a native New Yorker, I’m from Oregon, but I felt that event in a profound way. It seemed like there was this great spiritual panic where we all looked for something to turn to. I had read Zen in college and found myself having conversations about it once again and eventually found the writings of Choygum Trungpa.  Our group is mostly a bunch of regular folks in practicing together, hence, no robes.

Fox – Alright D-Turn, last question. What should we look for in a future AOM?

DT – I’ve thought about this. I think we should appreciate people who care about themselves and the community at large. Someone who cares about bettering themselves in multiple ways and also does what they can to help others is worth the honor of AOM.

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Shotokan: The Art Of War

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
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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