Fitness: Perform 4 ascending warm-up sets then 3×5 across work sets on the Box Squat

Performance: Take 6-7 total sets to work up to a heavy single on the Box Squat. Afterwards perform one set at 80% for 5-10 Reps.  Avoid failing, but use two spotters for your heaviest set just in case.

Conjugate Squat e1/6
compare to 6.27.12
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As Many Rounds As Possible In 10 Minutes Of:
Run 400m
16 Wall Ball Shots 20lb-10′ / 14lb-9′

Post rounds and Rx to comments.

Jay Reingold at Mt. Hood starting point for the 2012 Hood to Coast 200 mile relay in Oregon, aka “the mother of all relays.”. Friday – Saturday August 24-25. Finished in 27:47:16, 206th out of 1070 team. (One of Jay’s teammates got injured and he had to work double duty, running approximately 26 miles!)

RAGNAR ADIRONDACKS!

If you’re interested please get in touch with Asta Fivgas at astafivgas(at)gmail.com ASAP!

Jim Ryan Wants Your Kids To Golf!

We are hosting 4 clinics at the Brooklyn Golf Center in Marine Park and one golf outing at the 9 hole Riis Park Golf Course. The clinic dates are: Saturday September 8th, 15th, 22nd & 29th from 4-5:30pm And the golf outing at Riis Park Golf Course will be on October 13th from 3:30-5:30pm.

More details:
Registration is only $125 per golfer, which covers the 4 clinics and the golf outing.

Golf balls and clubs are available for you to use but if you have your own clubs please bring them.

SFX will provide a golf shirt and hat for the young golfers.

You are responsible for your own child’s transportation.

Discounted buckets of balls will be available after each clinic.

Space is limited so spots will be reserved on a first come, first serve basis.

Register at www.sfxyouthsports.com click on register for any of our programs and you will be redirected to our registration website.

SFX Junior Golf is not intended to be a substitute for golf lessons, the program is intended to be an introduction to golf fundamentals and to promote an interest in the sport.

Please contact Jim Ryan at jimmyr72(AT)gmail.com if you have any questions.

See you on the links!

Jim Ryan
Director Of Golf
SFX Youth Sports
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Rowing Lovers/Haters/Knowers Of, Coach Nick says this race was unbelievable: South Africa Wins First Ever Rowing Olympic Gold NBC Olympics
My Paleo Media Diet Lifehacker

Crystal Conquers The Wall

• Happy Birthday Sarah LR and Daniel O!

• Scheduling Note: CFSBK will be Closed on Labor Day

MAS CFSBK POR FAVOR

Want to see more shots from the gym? Check out our Flickr feed for great shots from the last week of training. We’re also on the Facebook machine, so friend us there and lurk our page! Finally, do you like CFSBK and writing reviews? Why not bring two of your hobbies together on our Yelp page!

Rebuilding Your Feet

Mobility WOD recently had two great posts about the integrity and maintenance of your feet.  Your feet after all are you connection to the earth and the foundation of all (most) movement. Check out part 1 and part 2 to see if you can’t develop some foot-friendly strategies as well as learn some Self Myofacial Release techniques you can do to thank your feet for carrying you around all day.   If you really want to go down the rabbit hole, check out any of these other foot-related posts by Kelly:

“Why Put Your Kids At A Movement Disadvantage?”
“Stop Walking Like A Duck, You Arent”
“Long Ruck Feet, Or Ultra Marathon Feet”
“Haiku Winner, Travel Ideas and Your Feet”
“The Standing Athlete”
“Athletes Don’t Wear Flip Flops”
“Pinchy Ankles and Weak Feet”
“Bro, Your Navicular Bone Dropped”
“Foot Position Test, Breaking Diane”
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Do you actively do anything to protect or develop the integrity of your feet?  Do you ever experience foot pain? Why?  What is your thought process when purchasing a shoe?

Peformance: Work up to a 3RM

Fitness: Work up to a heavy set of 5. You’ll be adding 5-10lbs each exposure for the next 5 week so leave some room to grow.
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As many reps as possible in 5 Minutes of:
Burpees!

Post results to comments.
DL e1/6

Brian S and the Wine Wasters

Happy Birthday, Greg N!

Strength Training Template For The Next 6 Weeks

Mondays: Deadlift 5s and Dynamic Effort Deadlifts
Fitness will do a Starting Strength style heavy set while Performance will work Dynamic Effort Squats with Accommodating Resistance. These will be performed every :30 for the 8 reps. We will also program in additional Hamstring work as assistance work on Mondays.

• Fitness: 3-4 Warm-up sets and then 1 work set of a heavy 5 on DL. Linear progression for 6 weeks
• Performance: 3 RM, 45%1×8, 50%1×8, 55%1×8, 60%1×8, 1RM

Tuesdays: Rest Days

Wednesdays: Conjugate Squats
Each week we will rotate to a different squat variant. Performance will add a little volume by doing a drop set at 80% after finding their heavy single for the day.

• Fitness: Work up to a medium heavy 3×5
• Performance: Work Up to a heavy single, then 80% x4-8 Reps

Thursdays:
Mix Modal Conditioning/Assistance Work
Emphasis on Dumbbell Pressing Pre-WOD. Hypertrophy Bias

Fridays: Rest Day

Saturdays: Low Bar Back Squats

• Fitness 3×5 Linear Progression for 6 weeks
• Performance Work Sets Across. 3×5, 3×5, 3×3, 3×3, 5×2, 5×1 Try to Add Weight Each Week. You’ll do the same weight for all the work sets listed above.

Sundays:
Mix Modal Conditioning/Assistance Work

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Snatch and clean and jerk throwdown from the CrossFit Tour Big Sky Event. Rich Froning’s 290kg total would qualify him for the 2013 USAW National Championships in the 94kg weight class had these lifts been at a sanctioned event – video (285lb Snatch, 355lb C+J)

Svend Karlsen – Viking Power Documentary ATG

Take 12 Minutes to work up to a heavy 5. No Failing

Post loads to comments.

Performance

10 Minutes NFRs
10 Kipping Pull-Ups
15 Squats
20 Sit-Ups

Fitness

10 Minutes NFRs
10 Ring Rows or 5 StrictPull-Ups
15 Squats
20 Sit-Ups

Post results to comments.

Team SBK

CFSBK is so proud of all the guys and gals who represented us over the last 4 weekends at this year’s Subway Series.  Team SBK got better every single week ending with 5th, then 4th, then 3rd and finally 2nd place finishes in each individual event.  Overall SBK took third place this year and we couldn’t be prouder.  Big props to our veteran and newer athletes for giving it their all as well as everyone who came to cheer on and support the team at each event.   We can’t wait until next year!

We had a great turn out at the Wine Wasting last night. Huge thanks to Brian S for organizing and leading us through the wonderful world of wine!

Bang For Your Buck Chicken

By Christian Fox

Do you buy free-range/pastured chicken? Do you buy whole chickens? You should. Don’t let the price of free-range/pastured chicken be an impediment to buying good quality poultry. The more the butcher at the market does for you, the more you’ll wind up paying. Pre-cut breasts, thighs, and other parts are simpler to deal with, but not the way to go if you want to save a buck or two or get the full nutritional value of a bird. Do you buy chicken stock? Why not buy a whole chicken, get ALL of the meat from it, and a homemade mineral rich broth to boot. It’s super simple. Here’s the low down.

You’ll need:

1 Whole Chicken, rinsed and any gravy bits renoved (buy the best quality you can afford)

4 Celery stalks, cut into chunks

3 Carrots cut into chunks

2 Onions, cut into chunks (if you have some scallion or leek tops you can use them and use less onion)

A few cloves of garlic, smashed

1Tbsp Black Peppercorns

2 Bay Leaves (fresh if you’ve got ‘em)

Herbs: 2 Handfuls: Parsley, Thyme, Chervil, Oregano, Cilantro, Margoram, etc all work well. Fresh is great and stems count but you can use about 2-3 Tbsp total if using dried.

2 tsp Salt, or more to taste (a little bit of salt helps draw out minerals from the bones)

Water

• First quarter the chicken. Using kitchen shears or a sharp chef’s knife, cut it in half breast side up, starting at the leg end. Pry the legs joints open and cut through them to separate. Then cut the backbone and neck from the split breasts. You should now have 2 breasts with wing tips attached, 2 legs, and the backbone.
• Place the chicken parts and the rest of the ingredients in a large stockpot and cover with water by about 1”.
• Bring to a boil over high heat and then reduce to medium and simmer.
• Remove chicken parts as they fully cook. Breasts will be done first, in about 30 minutes. The legs should be done within an hour.
• Separate all cooked meat and skin from the bone and place bones back into pot.
• Simmer broth with the *chicken bones and vegetables for up to another hour and then strain.
• You can leave it here, or reduce the liquid further to make a richer stock.
• Make sure everything is cool before storing. The stock keeps well frozen, and the chicken will keep for about a week.
• *If you want to get fancy, roast the bones and more vegetables in a hot oven before placing them back in step 6. Strain the broth first if you do this.

A 3lb chicken will yield about 2-¼ lbs of meat this way, plus about 2 quarts of stock. The pulled chicken can be added to warm in soups, scrambles, stir fries, curries, or tossed on top of salads. If you go the corn tortilla route then this chicken is the perfect addition to the classic Mexican breakfast, Chilaquilles; corn tortillas sautéed in fat with onions and then simmered in a tomatillo salsa with shredded chicken. If not, the chicken works great as a protein in Butternut Squash Bisque, or the Coconut Curried Collard Greens from last time. There’s no ailment my mom wouldn’t give us chicken soup for. Simmer a ½ cup of chopped vegetables in a 1-¼ cup of the broth until tender and add a bit of chicken for a complete homemade chicken soup.

 Enjoy!

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Ohh, I’ll Have The Stress Please! Mark’s Daily Apple
Talk To Yourself To Stay Motivated Greatist
Sustainablity Talk To Me Johnnie

5 Sets Not For Time Or Weight
5 Front Squats 
Row 350m with 22 S/M Cap

Rest as needed between rounds

Go medium heavy on the Front Squats. Heavy enough require organization and effort, light enough to be perfect for every rep.  Try to stay consistent at 22 S/M on the erg. Count how many total strokes each piece takes you.

Post loads and time to comments.

Rickke M

• Programing Note: Tomorrow is the final day in our “Back Off Week” where we focus on skills and lower intensity workouts.  We’ll be starting a 6 week training cycle starting Monday. For more information about the template, check the post on 8.22.12

• CFSBK Wine Wasters! Happy tasting this evening at the 3rd CFSBK Wine Wasting with Brian Scott.  Participants will take a trip around the world via wine bottle while learning all the ins and outs of wine tasting and selection. We suggest walking or taking the subway to the gym!

Good Luck Team SBK!

Today is the final event in the 2012 CrossFit Subway Series.  Team SBK will be taking on this hellish workout at CrossFit Virtuosity in Williamsburg.  Best of luck to the competitors and a big thank you to any spectators going to show some Sea of Black love!

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Gender Differences in Fat Metabolism Mark’s Daily Apple
Band Pull-Aparts For Healthy Shoulders Elite FTS

Coach MeLo, Marian and Ellie at the last Subway Series event

Check out more videos of some of SBK’s finest guys and gals attacking this workout: Coach Jess, Rickke M, Mike M, Jessica B, Teresa, Coach Josh, Christian R

Run to Heal!

Diaspora Community Services (DCS) is proud to be a charity partner of the ING New York City Marathon. On Sunday, November 4th, 47,000 people will run 26.2 miles through all five boroughs in New York City.

Located just a couple of blocks away from CrossFit South Brooklyn, DCS has been serving low income New Yorkers and immigrants for the past 31 years, and 5 years ago expanded their work to Port-au- Prince, Haiti where they operate a health clinic. Learn more at diasporacs.org.

DCS is has 5 guaranteed slots in this year’s New York City Marathon. If you are interested in running this year’s marathon and making an important impact, join ‘Team Diaspora’! Spots are available to people who can commit to raising $2,500.

Run and make a difference in your community if:

1. If you weren’t selected in the New York Road Runners Marathon lottery, join our team instead for a guaranteed marathon entry slot.

2. If you already have a guaranteed, join our team anyway! You can support DCS programs by creating your own team member page and fundraising at any level to bring services to Brooklyn residents in need.

Get your guaranteed entry in the ING NYC Marathon and support homeless youth, women living with HIV/AIDS, teen civic engagement, families facing chronic health challenges, support single dads, legal services and access to financial stability programs.

Call 718-399-0200 for more details or visit Diaspora at diasporacs.org.

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Rest Day Trivia Questions:
1. In the 1200’s the Persians introduced what exciting sport played with an animal, today played with a ball?
2. Geography of England: Which range of hills runs in a north-south direction through the central part of England?
3. What two Middle Eastern cities formed the eastern and western end-points for eastern Mediterranean trade routes?
4. Which English architect designed many buildings in London after the “Great Fire” of 1666, including Saint Paul’s cathedral?
5. The part of an ancient Greek city used as a marketplace and center of congregation was known as the what?

As always, no researching allowed. If you know the answers post to comments, even if someone else already answered and you didn’t read it yet!

3 Rounds:
15 Overhead Squats with BB or PVC
5-8 Chin-Ups or Ring Rows

15 Minutes Handstand Practice
Fitness: Developing the Wall Kick Up
Performance: Wall Kick Ups and 1-5 HSPUs per round

4 Rounds NFT
20 Heavy Kettlebell Swings
10 Strict Knees to Elbows or Supine Knees To Elbows

If you can’t consistently get your knees above your armpits, perform the supine version.

2011 CrossFit Games Competitor Jessica Pamanian at the Subway Series

There are still a few slots left for this weekend’s CFSBK Wine Wasting! Check out the event page for more information!

How to Prioritize Training When Training 2-3x Per week

By Coach Fox

This question comes up pretty often at CrossFit South Brooklyn. As you are probably aware, we program for a 5 day workout week (M, W, Th, Sa, Su). Some of you, for various reasons, can not make it to 5 classes per week. So what’s an earnest athlete to do? Here are some ideas:

1. If you have another well equipped training space (home gym, decent globo-gym, etc…) make up the programmed work outs on your own. Unless you have a great training partner doing these with you, err on the side of caution when choosing load and intensity levels.  It’s invaluable to have an intelligent pair of eyes watching your form.
* It’s never a good idea to Bench Press alone, and you shouldn’t Back Squat maximal loads alone either. 

2. Stay active on days you don’t make it in to the gym. There are a TON of exercises you can do with your own body-weight and minimal equipment. Can you do 1/2 “Cindy” at the local playground? Why not? How about a 10 minute AMRAP of 20 Sit-Ups, 35 Double Unders, and 50 meter sprints? Also, check out Comprehensive Body Weight WOD pdf for a ton of other ideas. Fresh out of Foundations? Practice your Squats, Push Ups, Planks, Sit Ups, etc a few times per week. It’ll pay off in spades down the road.

3. If you’re coming to the gym 2-3 days per week then we recommend getting your squats in. At CFSBK we squat 2x per week for a reason. Getting stronger at the squat will get you better at everything in the gym, and a whole heck of a lot outside of it as well. Even if it’s not a “squat day” for us you can bet you’ll never be turned down by a coach when asking for a place to make up a squat exposure. Best case is to do it before you take a class, but after is OK too.

So, focus on the strength movements in the current cycle, prioritizing the squat variant. Remember – getting stronger will almost always mean getting better (just look at Chris Spealer’s performance at this year’s CrossFit Games) Use time before and/or after class to work on your particular weaknesses (not just double unders ‘cause you’re awesome at them and they look cool…). Are you chasing the sometimes elusive kipping pull up? Spend 5 minutes practicing. The kettlebell snatch? Spend time practicing. Does your conditioning suck? Run or row a few sprints after class or do a 1/4 Murph. Not sure what supplemental work you should be doing? Just ask one of us. It’s our greatest pleasure to see all of you become better athletes and achieve your goals.

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2010 CrossFit Games “Spirt Of The Games” recipient, Chris Spealer
Becoming A Supple Leopard With Kelly Starrett (New Book!)

The Wall:

Spend 10 minutes getting over the wall as efficiently as possible.

Ring Strength:

Fitness: Work Basic Supports on Rings followed by 5×5 Box Dips
Performance: Ring Dip > Mature Support > L-Sit or Tuck 5×1-5

Partner Relay Race:

With a partner alternate running around the block until each person has ran a full mile (3 laps each).

Panel Mats + Ring Straps + Landing Pad + Creativity = Wall

Strength Training Template For The Next 6 Weeks

The following template starts next Monday.

Mondays: Deadlift 5s and Dynamic Effort Deadlifts
Fitness will do a Starting Strength style heavy set while Performance will work Dynamic Effort Squats with Accommodating Resistance. These will be performed every :30 for the 8 reps. We will also program in additional Hamstring work as assistance work on Mondays.

• Fitness: 3-4 Warm-up sets and then 1 work set of a heavy 5 on DL. Linear progression for 6 weeks
• Performance: 3 RM, 45%1×8, 50%1×8, 55%1×8, 60%1×8, 1RM

Tuesdays: Rest Days

Wednesdays: Conjugate Squats
Each week we will rotate to a different squat variant. Performance will add a little volume by doing a drop set at 80% after finding their heavy single for the day.

• Fitness: Work up to a medium heavy 3×5
• Performance: Work Up to a heavy single, then 80% x4-8 Reps

Thursdays:
Mix Modal Conditioning/Assistance Work
Emphasis on Dumbbell Pressing Pre-WOD. Hypertrophy Bias

Fridays: Rest Day

Saturdays: Low Bar Back Squats

• Fitness 3×5 Linear Progression for 6 weeks
• Performance Work Sets Across. 3×5, 3×5, 3×3, 3×3, 5×2, 5×1 Try to Add Weight Each Week. You’ll do the same weight for all the work sets listed above.

Sundays:
Mix Modal Conditioning/Assistance Work

Steph Paddock Needs Your Help!

Our own Steph P is climbing Kilimanjaro to raise funds for Parkinson’s research.  To read more about her goals, motivation and the 19,341 vertical feet she’ll be looking to summit, click here!

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A Carpenters DIY Gym for under $100

Today’s Rest Day WOD is to spend at least 3 hours totally disconnected from digital technology. This includes your phone. Perhaps you turn it off (gasp!) after you get home from work. Consider what you have gained and lost by constantly being connected to the internet and your contacts.

Comments have been disabled for today.

Love, The Management

A Highly Meditative State or a Comfortable Place to Rest Between Push-Ups?

2×10 Ring Row
Pull-Up 3xBW or less then 3-3-3-3

If you can’t do a chest to bar chin-up but you’re close, use a partner to gently assist you up. If you’re not so close use a combination of the smallest band possible and a partner.  Think of the band as assisting your spotter more than yourself.  If that’s too difficult you’ll be using a lower bar and self spotting.

3 Rounds of:
20 Hand to Hand Kettlebell Swings
10e Reverse Lunges
5-8e Kettlebell Push Press

Rest as needed between rounds. Hold the bottom and top of each Lunge and Push Press for a 2 count, use it as an opportunity to organize end range positions as best as possible.

Jess B knows how to prep for Squatting.

Getting Ready To Squat

By Coach Margie

When you approach a loaded bar, make the decision to be there. Develop your Set Up. This is not the time to saunter up, ease yourself into position and expect to manage maximal loads successfully. As strong as you may be, if you are not mentally prepared to own the barbell, well… the barbell will win every time.

As simple as squatting is, it takes all your guts to do it right.

There are two parts to your Set Up: getting underneath the bar, and preparing to squat it.

Getting underneath the bar:

1)     Mentally psych yourself up to lift the weight. Get mad, excited, juiced, pumped, jump around, curse at the bar, or go deep within yourself and find that quiet place of absolute certainty. Whatever. Experiment to find your intensity and focus.

2)     Now, get underneath the bar and get a good strong rack position. Make sure the bar is wedged in tight between your hands and your shoulders. Build stability by finding tension in your upper body: remember this is where the weight will sit, so you want to create a firm shelf, not some namby pamby, twiggy little thing that will snap in two. If you have a low bar rack, raise your elbows up behind you, and push the heels of your hands against the bar. If you have a high bar rack, grip the bar tightly and push up against it.

3)     Take a big breath into your belly, hold it and bear down. Your stomach should get fatter. Now squeeze your butt and stand up confidently with the weight on your back.

4)     Walk back two or three steps and set your feet.

Preparing to squat:

1)     Let the bar settle on your shoulders.

2)     Make sure your rack position is still tight.

3)     Take another big breath into your belly and bear down. Get fat!

4)     Now SQUAT!

This is your ritual; use it every time you play with a barbell.

Happy lifting!

Watch this video to see exactly what we’re talking about
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A Note From Peggy And The Next CFSBK Book Club Book!

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Nixonalia – Hunter S.Thompson discusses what Nixon represents to him