For Time:
Row 1000m
Rest 2:00
30 Clean and Jerks, 135/95

If you haven’t developed a sound technical base with the clean and jerk, perform a Deadlift, Hang Power Clean and Push Press instead.

Post Rx, 1K time, Grace Time and total time to comments.

In The Eye Of The Storm

CFSBK would like to wish Matt H and his family the best of luck as they move to West Hollywood to start a new chapter in their lives. (complete with a front yard, back yard and swimming pool!)

Congratulations to the CFSBK Pub Quiz Team, “Supple Leopard” on their 2nd place finish at yesterday’s play off round.  However the bracket they were in was competing against the team who got first place, so team SL’s season is officially over.  Goodnight sweet prince..

235 Photos

The Subway Series event photo set from this weekend has been updated and now contains 235 photos. Go re-live all the guts and glory from Saturday!  Big thanks to Asta and Dan for doing such an amazing job capturing the event.

Wine Wasting

There are currently 2 slots left for the CFSBK Wine Wasting with Brian Scott. For more details, see below:

Date: Saturday, August 25th
Time: 7pm till the wine runs out!
Cost: $25pp to cover wines and a Paleo snack to share.

If you have ever seen nywineguy on the white board – this is him.  Brian has been a Certified Sommelier within the Court of Master Sommeliers since 2008 and is currently the NY/NJ/Penn Manger for The Hess Collection Winery.  He has worked in all aspects of the wine industry from production to restaurants and stores to distribution and now represents one of the top family wine companies in the US.  Brian has been teaching about wine and training service staffs since 1995 and is also President of bottlejunction.com; a website dedicated to connecting small wineries and distributors.
__________________
Behind The Scenes At The CrossFit Games: Camp Pendleton (40 Minutes) Free CrossFit Journal

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps completed to comments.

The Black Sea!

• Big thanks to photogs Asta and Dan for shooting the event. To see the full album, click here.
• Another huge thanks to everyone who came out to Coach Margie’s going away party. (which is still going on as of posting time)  It was great to see so many familiar faces at The Rock Shop!

Congrats Team CFSBK

Team SBK finished with a 4th place finish at yesterday’s event. Below are the top 3 male and female score reports from our gym.  Great work to everyone who participated and a HUGE thank you to the organizers, volunteers and spectators for helping run a great event.

Females:
1. Jessica Fox  178 Reps
2. Melissa Loranger  175 Reps
3. Ellie Myers  174 Reps

Males:
1. Josh Martinez  201 Reps
2. Joe Oneil  197 Reps
3. McDowell Myers  193 Reps
3. Christian Reiss  193 Reps

Zen and the Art of Crush Week!

In traditional meditative disciplines you aim to cultivate mindfulness in a physically neutral setting. Often the practitioner sits in a comfortable position and tries to bring attention toward their breathing.   In Yoga, we see a more dynamic approach where rhythmic breathing becomes interwoven with a controlled flow through a series of postures .  In both of these instances, the intention is for the pilot to become more tuned into the “now”.  At CrossFit, we achieve something very similar through a very different approach.   During an intimidating lift or difficult conditioning piece you’re forced to deal with the moment at hand. The high discomfort level of what we do takes that moment and amplifies the physical inputs to the point where you can’t help but focus on what’s happening. You know this intuitively and it’s why you get nervous before a 500m erg test or 3 rep max Back Squat attempt.  You know that once you start you’ll be forced to deal with the “now” until it’s all over. Every second gets dragged out and every moment to rest or doubt yourself becomes amplified against what needs to get done.  Take this opportunity to set your intention for the approaching workouts.  Whenever you find yourself deep in the agonizing “now” embrace it and stay on task.  Don’t look around the room to see where everyone else is, don’t check the clock to see how much time has gone by and don’t make excuses to try and avoid what your feeling. Just keep fighting the barbell up or chipping away at reps until you’ve completed the task.  If you lose focus and get derailed, don’t let it mess with your head, just come back pushing harder. Remember, you’re here to get stronger, both physically AND mentally.
Enjoy Crush Week!

Water Damage

Our own Martha Southgate has written an article for the New York Times about African-Americans and swimming, please read the article to learn more about this issue. If folks wanna help, they can support any or all of the organizations named in the article–or teach someone to swim!

Water Damage NY Times

___________________
Die, Ego iOfTheTiger

There are no regularly scheduled classes today while he host the second event in the 2012 CrossFit Subway Series. Come see some of the best local CrossFitters throw down and represent their gyms in the following workout:

“Grannie”

In 10 minutes perform:
50 Double Unders
10 Clean and Jerk 95/55
40 Double Unders
10 Clean and Jerk 115/75
30 Double Unders
10 Clean and Jerk 135/95
20 Double Unders
10 Clean and Jerk 165/115
10 Double Unders
AMRAP Clean and Jerk 185/135

Heats will start at 9am and run until about 11:30am.  All are welcome to spectate.

Kristen H gets ready to Squat

Given that there are NO classes tomorrow for the CrossFit Subway Series event, we are providing a WOD for folks who came in on Thursday and would have attended Saturday.  Athletes at the 6,7,8am and 12pm classes will have an option to do either yesterday’s workout or the one below.

Deadlift
3-3-3-3-3

Warm up and then you have 5 attempts to find a heavy triple on the Deadlift.  All pulls start from a static position on the floor.

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

Post results to comments.

David O Does some High Altitude L-Sits

Best wishes to Christine G who will be running the NYC IRONMAN this weekend!

Coach Margie Has Left The Building.. kinda sorta

Yesterday at 12pm Coach Margie taught her last Group Class with us for the foreseeable future.  We are both saddened and excited about the situation and as we all know, both of those emotions can be supplemented with alcohol consumption.  Come join us in saying farewell to Coach Margie tomorrow evening at The Rock Shop (second floor) starting at 8pm.  If Coach Margie has in some way touched you as a friend or coach, please come on down and let her know how much she’ll be missed. All are welcome and encouraged to attend.

Subway Series Schedule

We’ll start heats on Saturday at 9:00am and be finishing around 11:30-12p.  If you’re coming, please wear your black Skull and Bones CFSBK shirt to show your support and join the “Black Sea”. Remember there are NO Group Classes on Saturday.

NOTE: Due To The Large Volume of People in the gym tomorrow, we will NOT be storing bikes in the front, please either walk or find somewhere outside to house your bike

Here is the workout that some of our best local CrossFitters will be taking on:

“Grannie”
In 10 minutes perform:
50 Double Unders
10 Clean and Jerk 95/55
40 Double Unders
10 Clean and Jerk 115/75
30 Double Unders
10 Clean and Jerk 135/95
20 Double Unders
10 Clean and Jerk 165/115
10 Double Unders
AMRAP Clean and Jerk 185/135

The year is 1992, give us a snapshot of where you’re living, what you’re doing and any other interesting tidbits about your life 20 years ago.
______________________
The CrossFit Affiliate Blog has officially retired. Check out the new CrossFit Community site that will take it’s place.

Performance

As Many Rounds As Possible In 15 Minutes of:
Row 250m or Run 270m
10 Dumbbell Hang Clusters, load 45% BW
10 Kipping Pull-Ups

Fitness

As Many Rounds As Possible In 15 Minutes of:
Row 250m or Run 270m
10 Dumbbell Hang Clusters or Thrusters
10 Ring Rows or 3-5 Strict Pull-Ups

WOD Notes:
+ Regarding the Run/Row option, choose whichever one you dislike more.
+ A “Cluster” is a Squat Clean Thruster. The Dumbbells dip below the knee before being squat cleaned. 45% BW loading is total weight on the bells, so take your body weight, find 45% and then divide by 2 to see which Dumbbells you’ll be using today.

Post rounds completed and rx to comments.

Jess’ Afternoon work station

Best wishes to Christine G who will be running the NYC IRONMAN this weekend!

Join The Black Sea!

Team SBK will be competing and representing our gym this Saturday at the Subway Series. They need everyone’s support so come on down wearing your CFSBK skull and bones shirts to show some SBK love.  The first heat will kick off around 9am and run for a few hours throughout the morning.  We’re also looking for some volunteers interested in judging, doing registration and general assistance. If you’re up for helping out, contact Christian(AT)CrossFitSouthBrooklyn.com

Casting Call

Photographer Kenneth Cappello is looking for two CrossFit women for an upcoming Champion sportswear campaign. Kenneth trains at CrossFit Brick in LA and insists that they be real CrossFit athletes for the shoot. The rate for the shoot day is $750 and additional usage fees are paid if photos are used in final ads. Shoot day is August 15th from noon to 9pm. If you’re interested please contact Jamie at j(AT)kennethcappello.com Don’t forget to include some photos of yourself in the email.

Skills Class: The Muscle Up

If you’ve been coming to the gym a lot, I bet you’ve noticed those round things hanging from the ceiling.  Aside from making very mediocre frisbees, the rings can be used for one of the most coveted and elusive Crossfit movements- The Muscle Up.  Combining all of the hardest parts of a pullup, a ring dip, and a barroom headbutt, the Muscle Up is a skill that can take a long time to learn on your own, but with careful practice and coaching can realistically be achieved in a fairly short time period.  Our own Coach Noah, born to the unholy union of a chain smoking Russian gymnastics coach and his lovely Chimpanzee bride Jenny Bananas, will be running a Skills Class devoted to learning, practicing, and developing the Muscle Up on Sunday, August 12th at 5:00 PM.  Space is limited to 8 participants, and those interested should sign Email Noah(AT)crossfitsouthbrooklyn.com to sign up.  There is a $15 fee for the class and a strict buy in of 3 Unbroken Chest To Bar Pullups and 3 Ring Dips.

______________________
The Cheatingest Move in Swimming: How a South African Used Illegal Dolphin Kicks To Win Gold Slate
The Heretic The Morning News
The Big Coconut Water Lie yoganonymous
You Don’t Need That Fancy Shit iOfTheTiger
Do Not Brag About Your Leg Press iOfTheTiger
Ultimate Balance Beam Montage

Fitness

Work up to your last heavy set of 8 rep high bar back squats for this cycle. Use spotters if you’re not confident on any of your sets.

Performance

Work up to a Heavy Triple on the High Bar Back Squat. Go heavy, use spotters.

___________________

3 Rounds for time of:
Run 400m
30/20 Push-Ups

Scale the Push-ups by elevating the surface you’re pressing from or using a band at the hip. Run hard and fast on the 400’s.  If you can’t run for whatever reason, Row 400m.

Post results to comments.

Shaye Locks Out a Jerk Overhead

• There is one slot left for the CFSBK Wine Wasting event happening on 8/25

Developing Your Pull-Up

By Chris Fox

There are a bunch of reasons to get better at doing pull ups. For one, we do a
bunch of them in CrossFit. They’re also a great way to increase the
strength of your upper back, arms, lats, grip, and help to have a
balanced and healthy shoulder girdle. You should be able to do strict
pull ups with a variety of grips, and once you can consistently do few
pull ups  at a time it may be time to start working on the kipping pull
up. Here’s how you’re going to get better, no matter where in the scheme
of it you are. 

Beginner

(No pull ups, or “I did one, once…”)

“A” Day
3 sets of 12 reps of either: Ring Rows or Band Assisted Pull Ups. Use an
angle or band that makes completing all the repetitions challenging. Rest as needed between sets.

Followed by, 3 Supersets of 12 reps of either: Dumbbell Curls (I know you’ve secretly wanted to do these anyway) or  Dumbbell Rows with either: Dumbbell Bench Press or Dumbbell Floor Press
Choose a weight that feels like you could have done another rep or two at the
end of the set. Take minimal rest between exercises in the superset.
———
“B” Day
10 ‘mini sets’ of 1 rep each of 5-10 second negatives using either a pull
up or a chin up grip on the minute for 10 minutes. You can jump to the
top or set a box up that allows you to start at the top (collar bone
above the bar). Yes, that seems like a lot of rest in between reps, and
no, it’s not a lot of total reps. That’s a good thing, trust me.

Alternate between the A day and the B day with a day of rest between workouts. An example would be:
Monday A – Wednesday B – Saturday A – Monday B – Wednesday A – Saturday B

Intermediate

(Can do 3-5 pull ups at a time)

Week 1)  6 sets of 2 reps. Rest 1 minute between sets. Perform twice a week.
Week 2)  5 sets of 3 reps. Rest 1 minute between sets. Perform twice a week.
Week 3)  4 sets of 4 reps. Rest 90-120 seconds between sets. Perform twice a week.
Week 4)  3 sets to failure. Rest 3 minutes between sets. Perform twice a week.

This program can be used until you have 3 sets of 10 reps in the 4th week.
In other words, if you don’t get the 3×10 in week 4 restart at week 1 by
adding a rep to the sets. Week one would be 6×3, week 2 would be 5×4,
and week 3 would be 4×5, then retest in week 4.

End each session by practicing kipping pulls ups for a few small sets, no
more than 5 sets and no more than 8 reps. Terminate the set if you fall
out of rhythm. It’s all about developing a rhythm that you can control
and maintain. Remember that a solid kip uses your whole body and don’t
forget that your abs need to be engaged throughout. If you fly open in
the front of the kip you are leaking tons of energy away from the bar.

Check out this video for a peak at what an efficient pull up should look like/

Advanced

(Can regularly do sets of 10 or more strict and/or kipping)

Congrats, you stud or stud-ette. You are now on your way to becoming elite! Don’t expect though that your pull ups will magically become better if you don’t practice them. You should still be working on both strict and
kipping pull ups. Mix up the grip that you use when you practice. Try
these.

1) Once a week do a set or two to near failure. Start with a pull up grip
(hands outside shoulder width and palms away) and when you are 2 reps
shy of failure switch to a chin up grip (hands inside shoulder width and
palms toward you). When you are 2 reps shy of failure switch to a mixed
grip (1 palm in, 1 palm out) and do the same before switching again.

2) You can practice similarly by doing a set or two of max strict pull
ups,  immediately switching to kipping and again going till failure (or a
rep shy of it).

3) Start doing weighted pull ups/chin ups, 3 sets of 5 reps, and seeing if you can add weight each week.

4) 30 seconds on/30 seconds off for 5 minutes of max reps kipping pull
ups. The set ends if you come off the bar. Remember to stay engaged in
the trunk. Don’t leak energy out in front. Remember this video.

5) Each time you’re in the gym do a 3-5 sub-max sets of kipping pull ups,
trying to add a rep each time you do the drill. You want to feel fresh
and stay shy of failure here. Terminate the set if grip becomes thelimiting factor. Again, remember to stay engaged and not leak energy out of the front of the kip. Once again…

6) If you have a solid kip that just seems to go away on you when you get
gassed then try practicing your pull ups under duress. Do 50 double
unders or sprint down the block and back followed immediately by a set
of 10-15 pull ups.

If one of the days that you’re in the gym involves a lot of pull ups then
consider that a replacement day for one of the days on the above
programs. Also consider this…it’s no mistake that smaller, lighter
people have an easier time with pull ups. While the barbell exercises
can be scaled easily to ability, calisthenics can not. If you have some
weight to lose then a solid nutritional program can work in tandem with
the above programs to help you achieve the pull up. Check out the folks
over at Whole 9 or our buddy Robb Wolf for lots of info from simple tips to detailed programs to get you started. Three cheers getting yer pull ups up!!!

“Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”
– Thomas Jefferson
_________________
Weight Trainers Have Lower Risk Of Diabetes Fox News
Weightlifter Dropps 432 Pounds On The Back Of His Head, Somehow Gets Back Up Deadspin
Mesmerizing Video Of Women’s Shot Put Deadspin
Usain Bolt Outruns Human Nature Deadspin
Is Air Conditioning Bad For You? / The Case Against The Case Against Air Conditioning Slate

Today’s RWOD is to spent 20 minutes not doing anything. No music, no talking, no reading just sitting and observing.  You could be outside people watching, in a familiar place taking in details you wouldn’t otherwise have noted or observing an artifact like a rock or old piece of jewelry.  The goal is to attain a state of mindfulness and clarity. Set an alarm or take note of the time when you start to ensure 20 minutes go by. 

Post experience to comments.

Kate B and her army of Kettlebells

News and Notes

• Reminder that there are no classes this Saturday while we host the 2012 CrossFit Subway Series.  If you’re not competing, come on down to cheer on team SBK. We also need volunteers to help register, staff, score and judge the event.  Please email Christian(AT)CrossFitSouthBrooklyn.com if you can help out.

• And then later that same night come on down to The Rock Shop at 8:00pm to send off Margie at her going away party. We’re very happysad!

• Congrats to the CFSBK Softball Team on their 13-4 win yesterday!

• Are you good at figure drawing?  If you have some talent drawing basic caricatures and cartoon or comic book like figures, please shoot David a line at David(AT)CrossFitSouthBrooklyn.com

Are We Having Fun Yet?

At the end of every Foundations Class we’ve included a lecture on training perspective. The emphasis of this lecture is all about taking the long road with your training and enjoying the process.  Today is a good opportunity to reflect on why you train and what you’d be missing in your life if you stopped.  Think beyond quantifiable gains, specific numbers or movements you’ve gotten strong enough to do.  At a more fundamental level, appreciate the simple fun of playing with barbells, learning new skills, regularly challenging yourself and realizing that you’re more capable than you were before.  CrossFit should be first and foremost a fun and enriching experience. What you do is not normal, most people don’t take the time to learn technical exercises, most people don’t push themselves to discomfort and many wouldn’t come to a gym without air conditioning in the summer heat.  Reflect on why fitness is important to you and what, beyond fitness itself stimulates you.

_________________
So we’re playing Star Wars and Pumping Iron on Saturday the 18th.  Suggest a double feature combo for a future Movie Night.

Work up to a heavy Hang Power Clean and Shoulder to Overhead. 

Clean Deadlift each rep up to full extension then pull from mid thigh. Watch this video demo for reference on the Hang Power Clean.  You may Push Press, Push Jerk or Split Jerk to get the bar overhead. Press outs on the Jerk versions are considered No Reps.

__________________

Perform 3 Rounds of the following triplet:
3 Dumbbell Hang Split or Power Snatches, left side
3 Dumbbell Wind Mills, left side
6 Dumbbell Chinese Rows, left side
3 Dumbbell Hang Split or Power Snatches, right side
3 Dumbbell Wind Mills, right side
6 Dumbbell Chinese Rows, right side

Try and go heavier than 7.9.12

Post results to comments.

Bumpers used at the 2012 CrossFit Games. Can You Feel Their Power?

Margie’s Going Away Party!

In case you didn’t know, Coach Margie will be leaving CFSBK in a couple of weeks to head out to the University of Wisconsin to pursue an MS in Agroecology, a multidisciplinary approach to sustainable agriculture.  Come join us as we wish her farewell and celebrate a new chapter in her life!

When:  Saturday August 11th, beginning at 8:00pm.
Where: The Rock Shop, 2nd floor
RSVP: by Thursday 8/9 to info(at)crossfitsouthbrooklyn(dot)com.  Please put “Rock Shop RSVP” in the subject line.

All are welcome and encouraged to come!

Skills Class: The Muscle Up

If you’ve been coming to the gym a lot, I bet you’ve noticed those round things hanging from the ceiling.  Aside from making very mediocre frisbees, the rings can be used for one of the most coveted and elusive Crossfit movements- The Muscle Up.  Combining all of the hardest parts of a pullup, a ring dip, and a barroom headbutt, the Muscle Up is a skill that can take a long time to learn on your own, but with careful practice and coaching can realistically be achieved in a fairly short time period.  Our own Coach Noah, born to the unholy union of a chain smoking Russian gymnastics coach and his lovely Chimpanzee bride Jenny Bananas, will be running a Skills Class devoted to learning, practicing, and developing the Muscle Up on Sunday, August 12th at 5:00 PM.  Space is limited to 8 participants, and those interested should sign Email Noah(AT)crossfitsouthbrooklyn.com to sign up.  There is a $15 fee for the class and a strict buy in of 3 Unbroken Chest To Bar Pullups and 3 Ring Dips.

What are some of your current goals and how have you strategized to achieve them?
_______________________
China Suspected Of Building Replica U.K. To Train Olympic Athletes
Starting Strength and Velocity TTMJ
Stress And The Food Reward System Robb Wolf

As Many Rounds As Possible In 10 Minutes Of:
10 Wall Ball
10 Box Jumps

Rest 3 minutes

As Many Rounds As Possible In 10 Minutes Of:
20 Sit-Ups
10 Hand Release Push-Ups

Post results to comments.

Team SBK After Subway Series Event 1

Good Luck Gymnastic Warriors

Happy training to all our athletes taking Coach Noah’s Kipping Pull-Up workshop today as well as everyone starting 4 weeks of Ring Strength and Tumbling classes with Coach Ken. Remember, guys, stick the landing.

Volunteers Needed

Next week CFSBK will be hosting the 2nd event in the 2012 CrossFit Subway Series. In order to make it a successful event, we’ll need some volunteers on hand to help out with registration, scoring, judging and some other miscellaneous. If you’re able to lend a hand, please email Christian(at)CrossFitSouthBrooklyn.com for more information.

_____________________
Never Stop, Never Doubt CrossFit Journal
Rowers Lose Their Sense During Races Yahoo!

Fitness

Perform 3 sets of the following:
A) High Bar Back Squat x 8 reps. Add 2-10 lbs to last week.
Rest 30 seconds
B) 5 Lat Activations
Rest 90-120 Seconds

Partner AMRAP:
In teams of 2 with one partner working at a time complete as many rounds as possible in 10 minutes of:
15 Deadlifts
10 Ring Rows
Load the bar such that the first set of deadlifts can be done unbroken

Cash Out – 5×15 Hollow Rocks
___________________

Performance

Spend 15 Minutes working up to a heavy set of 10 reps. If you made all 10 reps last week add about 10% to the bar and try again today.

Partner AMRAP:
In teams of 2 with one partner working at a time complete as many rounds as possible in 10 minutes of:
20 Deadlifts 135/95
10 Kipping Pull Ups

Cash Out – 5×15 Hollow Rocks

Post results to comments.

Sarah L Gets Ready To Squat

Reminder that there is NO ACTIVE RECOVERY today. David is floating down the Delaware with his nephew, sister and brother in law. If you had planned on going to A/R today, take a moment out of your day to stretch out or SMR something. No excuses!

Don’t forget to mark your calendars for 8/18/12 for our first Double Feature Movie Night. We’ll be showing “Star Wars: Episode One” at 7:00pm followed by “Pumping Iron” at 9:15.  Free for all CFSBK friends and family. Free beer too!

Good Luck Team SBK

Some of our finest guys and gals will be heading to CrossFit Queens in order to take on the first CrossFit Subway Series Events.

__________________
The End Of CrossFit Gawker
Games 12.4 Prep (Karen Prep) Mobility WOD
Functional Surf Fitness Surf Mag
Healey Rides Great White Sharks Surf Mag
Where the Heavy Lifting Often Occurs in the Mind NY Times
Mr. Div