Fitness: 3×5 Work Sets Across
Add 5lbs from last week’s exposure.

Performance: Work up to a heavy 3 rep set on the Front Squat
Go heavier than last week’s heavy 5

Post loads to comments.
FSQ e2/6
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3 Rounds of:
AMRAP 2 minutes
10 KB Swing, Heavy
10 AbMat Sit-Ups
Rest 4 minutes

3 Rounds of:
AMRAP 2 minutes
7 Hang Power Clean 135/95
14 AbMat Sit-Ups
Rest 4 minutes

The two minute work intervals should be treated like a sprint. Get as much work in as you can.

Whitney H (aka Dubb Hubb) takes a big breath while unracking for a big squat.

Front Desk and Bikes

Pretty soon CFSBK will be adding a staffed front desk to our reception area (like a real live business!) and will be making some improvements to the front end of the gym. This new service will make it easier for members to ask questions, know what’s going on around the gym, purchase merch or memberships and help us manage folks who walk in.  On a similar note as you may have noticed, the front end can become overwhelmed with bikes during busy hours.  Not only has this created a problem with people having their own bikes buried by others, it also limits our use of the front area ring row stations and makes movement around all the bikes generally difficult. Starting Monday the 14th we’ll not be allowing non-staff to store their bikes inside. To offset this we’ll purchase a bike rack to put in front of the roll up gate when it’s down. As much as we’d love to let folks park in the gym we can’t handle the volume of bikes we’ve been getting as it’s creating more problems than its solving.

MEAT CSA PICKUP TODAY, 6-8 PM

HAIL TO THE QUEEN!

On February 2nd, CrossFit Queens will be hosting its third annual “Hail to the Queens” Competition.  This is a female-only competition where both rx’d and scaled girls compete side by side.  This year they are expecting more competitors, bigger and better prizes and a larger event facility.  In order to make the competition experience the best possible, CrossFit Queens and

1. The movements of the first three WODs:
Burpees
Double Unders
HSPU
Thrusters
Snatch
Deadlift
Pullups
Situps

2. WODs will be announced as we get closer to the event.  However, all WODs will be variations of the Girl WODs. 

3. There will be a cut off for the surprise final WOD for Rx only. 

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Scientists Debut Robot That Can Run A Half-Marathon, Smugly Brag About It

Rest Day WOD:
If you haven’t already… fill out our 2013 Digital Waiver!

A New Project

Don’t forget to mark your calendars for the CFSBK Community Paleo Potluck on January 19th. The RSVPs on the event page are already starting to roll in.

So Close To a Pull-Up..

Are you “So Close” to a pull-up? Do you feel like it’s within reach but has still eluded you despite your most sincere efforts? Below are three things I think will help folks who are close to pulling body weight get over the bar.

Start with Chin-Ups
Chin-ups are easier than pull-ups and you’re more likely to get your first chin-up sooner than your first pull-up so it’s a pretty good place to start. In my experience once a couple chins have been developed the pull-up magically shows up a lot faster. That being said, both versions are totally legit and huge milestones for anyone who didn’t have them before.  Chins are also easier for people to organize well. The upper arm is already rotated into a more stable position and the last few inches over the bar usually involve less neck craning and wiggling. Once you can do about 3-5 chin-ups you’ll be a Lot closer (if not already there) to the pull-up. When performing chin-ups, keep your hands just inside shoulder width and imagine pulling the bar down to your chest, not pulling yourself up to it. That cue usually helps people fire the upper back and pull the elbows posteriorly during the ascent, both good things.

Keep The Reps Low
If you’re struggling to get your first pull-up, your muscles experience the effort as a near maximal exertion.  You’re going for something that you’ll only be able to do 1 rep of (right now), so when we train to develop our first pull-up a lot of our reps should look and feel pretty similar.  Several doubles or singles with just enough resistance to clear the bar is better than high volume sets of 5 or 10 with much more assistance. If you were a 1 rep max obsessed lifter, you wouldn’t spend all your time doing sets of 5 and 10, you’d perform submax singles, doubles and triples more often to get your body ready for the effort.  Here are two examples of productive training sessions:

7 sets of 1 rep with ample rest
5 sets of 2-3 reps with ample rest

“Ample Rest” could be anywhere from a minute to three minutes depending on how much you require to get another successful rep. Because this is going to be a strain, make sure to warm-up with some ring rows and more heavily assisted pull-ups. 2-3 sets of 5 reps should be sufficient.

When you’re scaling workouts, use the lowest volume option possible. 20 Kipping pull-ups as Rxd on the workout might be 5 chin-ups for you. That component of the workout won’t have anywhere near the same conditioning effect but depending on your goals that might be okay.

That being said, a little volume isn’t a bad thing. Just remember that if you want to get a pull-up you’ve got to train in a way that feels similar to your goal.

Resistance Matters
While the big jump-stretch bands can be a valuble tool in this process, they shouldn’t the only or even the majority of assistance you use. In my opinion, having a good spotter is ideal. Someone who knows how to give you just enough help to make you finish the rep without any jerky movement, uneven assistance or too much pushing. You’ve got good hands on you if you never get “stuck” anywhere in the rep but still work really hard at the most difficult positions (the very top and the first few inches at the bottom). The range of motion should be smooth and you should be able maintain good organization throughout. Another option is using a band just below what you can do on your own and having a partner gently push you through the finish. Depending on the size, height and strength of everyone involved, sometimes this is a more practical solution and can lead to better spotting. If you’re working with someone who is not a coach or giving you too much/too little/weird help, tell them what you feel and work together to make it better. One major problem with bands alone is that at the top of a rep you’re getting the least help since the band tension decreases as you ascend.  If you’re flying solo, choose a band that helps you get all the way over the bar, not just enough so that when you reach your chin can barely make it over the bar. That’s a no rep.

Hopefully these three tips can help you find some success with getting your first pull-up. Make your goal to not only do it, but do it well. If you train smart in the beginning and pay attention to your neck and shoulder positions you’ll develop a solid foundation to build off of. If you make your emphasis simply getting any sliver of your chin over the bar, things will be a lot slower and less awesome for you.  To see exactly what I’m talking about, watch this MobilityWOD: Stop The Pull-Up Chicken Necking People

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An alien shows up in your apartment and asks you to show it 5 examples of what human culture has achieved. This can be technology, art, architecture, philosophy, science.. anything! What 5 things do you choose?

Fitness: Find your first 3×5 weight for the next 6 weeks of Linear progress.
Choose to pull from either a conventional or sumo stance

Performance: Work up to a heavy single
Choose from either conventional or sumo and work up to a heavy single. Perfect technique. You’ll be sticking with the DL version you choose today for the entire cycle. We’ll be doing some Dynamic Effort and Max Effort work along the way.

Post loads to comments.
DL e1/6
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4 Rounds Not For Time Of:
10 Dumbbell Bench Press
20 Banded Good Mornings
:30 Pallof Hold, each side

Find the heaviest weight you can get for 10 on the Bench Press.

Have you not filled out our 2013 Digital Waiver? If you haven’t filled this one out, now is the time to do it. We need to get everyone’s info updated for the new year, even if you joined 2 months or 2 years ago. Thanks!

Tough Titsday Powerlifting Meet Slideshow
(This slideshow set is Malcolm S’ photography)

Rest Day Dinner #1

Here are the details for the first RDD hosted by Dave, Rachel and their awesome dog, Nahla. They’ve got plenty of room for all and hope you can make it. To RSVP please email them at the contact information listed below. This year we’ve also included pictures of folks on the event pages (to the right) to help put names to faces!

Hosts: Dave, Rachel and Nahla
Host Contact: dgever(at)gmail.com
Location: 399 Ocean Parkway apt 6 L 11218 – its Ditmas Park , 4 stops on the F train from Park Slope. F train to Ditmas ave or the Q train to Cortelyou road
Time: Saturday 1/12 at 6pm
RSVP: We would like to have an idea of many people are going to show by next Wednesday 1/9 but dont actually need a final number until friday 1/11
What to bring: This will be a potluck event, the hosts will help coordinate dishes.

Mark Rippetoe At CrossFit South Brooklyn

CFSBK is honored to be hosting world renowned strength coach Mark Rippetoe on April 12-14.  Rip and his staff will be running a three day Starting Strength Seminar which will include a very (very) detailed analysis of the Back Squat, Bench Press, Press, Deadlift and Power Clean. Participants will learn about the mechanical components of the lifts and then be asked to both coach and perform them based on Rip’s teaching progressions and methods. This is a great event for all coaches as well as anyone interested in learning more (a lot more) about the lifts.

Massage with Inka

Inka has been part of the SBK community for nearly two years.  As an athlete, bodyworker, and regular to crossfit workouts, she understands first hand repetitive movement patterns and the stress they can put on the body. This familiarity allowed her to learn a wide variety of treatment techniques to help prevent overuse injuries. She strongly believes that the mind and the body are connected and that regular exercise and bodywork is a key component to maintaining one’s health.  

Inka is offering sports massage geared towards breaking down adhesions, relieving trigger points, unadhering myofascial restrictions, and increasing range of motion. Techniques include Myofascial Release and Trigger Point Therapy. 

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Evolution of Adaptation CrossFit
Relax Into Stretch

After a thorough led review, spend 12 minutes working technique on the Hang Power Snatch. Focus on getting lots of quality reps in at moderate weight that attempting to go heavy

Post loads to comments.
Snatch e1/6
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Partner WOD:
3 Rounds each for time of:
Run 270m
20 Wall Ball Shots 20lb,10′ / 14lb,9′
15 Hand Release Push-Ups

Work in teams of 2 with 1 partner working at a time. Alternate rounds until you both have completed 3 rounds.

Post time, Rx and partner to comments.

Great job to all the ladies who competed in the Tough Titsday Powerlifting Meet yesterday!  We had so many new faces and veteral lifters working alongside each other.  We’re so proud of everyone who came out and put themselves out there to see how much steel they could move, in front of a huge crowd no less! Thanks to everyone who came out to watch and the folks below for helping make the event a reality

Margie: Event Coordinator and Queen bee
Jeremy: Head Judge and testosterone counter-balance
David and Michele K: Lesser Judges and trend setters
Matt and Ryan: Scoring, special effects and Awesomesauce
Katie M, Melo and Lady Fox: Badass Spotters/Bar Loaders
Malcolm and Asta: Photogs and socially accepted lurkers
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If you competed in TTD What did you get out of it?

Fitness: Find your first 3×5 weight for the next 6 weeks of Linear progress.
If you’re new to strength training and want to learn about linear progressions, read this article.
If you’ve been through a few linear cycles on the Back Squat, read this article

Performance: 80%x5, 85%x3, 90%x1x3

Post loads to comments.
BSQ e1/6
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Fitness
4-5 Rounds Not For Time of:
3-5 Strict Chin-Ups
10-20 second Ring Support or Parallette Support
30 Kettlebell Swings, go heavy

On your Chin-Ups, focus on achieving a mature finish position. That means no reaching with your neck and finishing with your elbows pulled back

Performance
4-5 Rounds Not For Time of:
3-5 Weighted Chin-Ups
5-7 Strict Ring Dips with 3 second hold at top and bottom.
30 Kettlebell Swings, go heavy

Post numbers and rounds completed to comments.

Tough Titsday Today!

Good luck to all our femme fatales as they take on our third Tough Titsday Powerlifting Meet! Each lifter will have three attempts at a 1 Rep Max Back Squat, Bench Press and Deadlift. The lifting starts at 2:30pm and all are encouraged to come spectate.

Competitors:
1. Janelle R.
2. Cassie X.
3. Sarah W(orm).
4. Laura M.
5. Bethany B.
6. Mobina H.
7. Jenna J.
8. Katie Mo.
9. Julie B.
10. Haley G.
11. Jessica B.
12. Lauren B.
13. Whit H.
14. Jen S.
15. Judith G.
16. Sarah LR
17. Courtney H.
18. Marian L.
19. Radhika V.
20. Shaye L.
21. McKensey S.
22. Erica W.
23. Lauren H.
24. Christine N.
25. Nicole A.

Competitors, if you havent already read Coach Margie’s “Getting Ready To Squat” article, now would be an ideal time! (Or re-read it)

Jonathan’s Community LFPB Tracker

A few folks have asked about being able to publicly track and rank their numbers for the Challenge. Jonathan S took the time not only to create a tracker but reformatted it so that anyone can create a tab for themselves and the spreadsheet will total scores for everyone.

1. You’ll need a google/gmail account to use this as it’s hosted on google docs.
2. The first tab (toggle between tabs at the bottom of the page) reviews how to copy and set up your tab. Pictures are even included to help!
3. Once you’ve created your tab, fill out the last 5 days of points to catch up.

Daily Details: If you’d like to track specific numbers through the challenge you can input your body weight, hours slept and hydration here. (not required)
Base Points/Bonus Points: Answer Yes or No under each catergory to automatically calculate your points

Click Here!

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Rich Froning Overhead Squats 335 for 2 Reps CrossFit

Lauren B Gets High

Reminder that tomorrow is our third ever Tough Titsday Powerlifting Meet, the more spectators the better!

Rope Climb Clinic

Want to relive the anxiety of 8th grade gym class? Maybe you’ve just always wanted to touch that weird brown stuff all over the ceiling. Regardless, we’re hosting a FREE rope climbing clinic on Saturday January 26th at 2pm (right after the 1pm Group class).  This event is limited to 10 participants and will review rope climbing 101.

To register, email David(at)CrossFitSouthBrooklyn.com, first come first serve.

Rest Day Dinners

The rest day dinners have filled up quickly! Here are the details for the first RDD hosted by Dave, Rachel and their awesome dog, Nahla. They’ve got plenty of room for all and hope you can make it. To RSVP please email them at the contact information listed below. This year we’ve also included pictures of folks on the event pages (to the right) to help put names to faces!

Hosts: Dave, Rachel and Nahla

Host Contact: dgever(at)gmail.com

Location: 399 Ocean Parkway apt 6 L 11218 – its Ditmas Park , 4 stops on the F train from Park Slope. F train to Ditmas ave or the Q train to Cortelyou road

Time: Saturday 1/12 at 6pm

RSVP: We would like to have an idea of many people are going to show by next wednesday 1/9 but dont actually need a final number until friday 1/11

What to bring: This will be a potluck event, the hosts will help coordinate dishes.

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Interested in competing? Check out the Frostbite 2013 Challenge in Long Island City
Extreme Group Gymnastics

Fitness: 3×5 Work Sets Across
Today is your first exposure for the next 6 weeks of Push Pressing. Leave some room to grow, bar speed should remain quick today.

Performance: Work up to a heavy 5 rep set on the Push Press
Next week we’ll be going for heavy triples.

Post loads to comments.
PP e1/6
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Fitness
5 Rounds For Time Of:
8 DB Hang Clean Thrusters
16 Abmat Sit-Ups

Performance
5 Rounds For Time Of:
8 DB Hang Clean Thrusters @45% BW
8 Toes To Bars

Post Rx and time to comments.

Commitment to Training: The Myers’/McDowell Garage Gym

Why am I So Hungry?

By Chris Fox

You’ve been doing great with food choices during this first week of The Challenge, but some days find yourself wracked with hunger.WTF? Recognize that by removing grains, legumes, dairy, and refined sugar, you’ve removed potent calorie sources as well. Be sure to make up for those calories by eating enough protein and fat. You cannot expect be satisfied with an egg or two and a few veggies for breakfast if you expect that breakfast to last you any more than a few hours. You need to be eating enough. Don’t throw hunger pangs on top of cravings for foods that you’ve removed from your diet. If you’re starving you’re much more likely to satisfy said cravings. Try combining 2 or more animal protein sources in meals and be sure that you have enough calories coming in. A good drizzle of olive oil or a small handful of nuts added to a meal can make all the difference.  Each of your meals should be centered around a generous serving of animal protein and garnished with veggies/fruit/nuts. A plate full of cauliflower and a boiled egg will not provide the energy you need to be a sane, functioning human being. Paleo choices give you the permission to EAT!

Speaking of Hungry… Remember to RSVP for the Paleo Potluck on the 19th!  We want to make sure that we get enough table space and cutlery for everyone.  Send your RSVP and dish choice to to the comments section of the event page.

Fitness: 3×5 Work Sets Across
Today is your first exposure for the next 6 weeks of front squatting. Leave some room to grow, bar speed should remain quick today.

Performance: Work up to a heavy 5 rep set on the Front Squat
Next week we’ll be going for heavy triples.

Post loads to comments.
FSQ e1/6
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Fitness
As Many Rounds As Possible in 7 minutes of:
10 Box Jumps
10 Pull-Ups or Ring Rows
10 Push Ups

Performance
As Many Rounds As Possible in 7 minutes of:
10 Box Jumps 24″/20″ Games Standard
10 Chest To Bar Pull-Ups
10 Hand Release Push-Ups

Post rounds completed and Rx to comments.

Coach V Coach on the Erg

Digital Waiver

Don’t forget to fill out our new Digital Waiver. We re-up this every year and have decided to go paperless in 2013. We had about 75 folks fill it out yesterday, if you’re coming to class today and havent filled it out, get on it. Regardless of when you started, everyone needs to fill one of these out.

New Training Template

For the next 6 weeks we’ll be on the following lifting template:

Wednesday: Front Squat
Fitness: 3×5 6 Week linear progression
Performance: Max Effort 5-3-3-2-2-1

Thursday: Push Press
Fitness: 3×5 6 Week linear progression
Performance: Max Effort 5-3-3-2-2-1

Saturday: Back Squat
Fitness: 3×5 6 Week linear progression
Performance: % Based Acending Ladder

Sunday: Hang Power Snatch
F&P will be working HP Snatch before a longer WOD on Sundays

Monday: Deadlift
Fitness: 1×5 6 Week linear progression (Sumo OR Conventional)
Performance: Max Effort and Dynamic Effort Work

Rest Day Dinners

Would you like to host a future Rest Day Dinner during the 2013 LFPB Challenge? These can be potlucks at your pad or they can be a group dinner/brunch etc out at a restaurant of your choice. The idea is to have folks come together with new and old friends, share recipes and have a good time. We’ll need to know the following information if you’d like to host:

Welcome to 2013! CFSBK will not be running AM classes (6a,7a,8a) today but we’re back on schedule at 12pm and then we’ve switched to our new Monday-Thursday Evening schdedule of: 4:30, 5:30, 6:30, 7:30, 8:30pm

There is no Comp Class or Active Recovery Tonight

See you tonight!   

No Rep, Noah!!

CrossFit Crow Hill is opening up! Check out their grand opening party this Saturday

2013 Look, Feel and Perform Better Challenge Starts Today!

Time to tighten the screws! The LFPB Challenge starts today, you and over 90 CFSBKers will spend the next 6 weeks refining the habits that will help initiate positive habits for the rest of the year. Remember, you guys need to complete the following 3 steps:

1. Pay your $20 buy in at the front desk white board
2. Fill out the online form with your “before” pictures. These are also great shots to review not only after the challenge, but at the end of 2013.
3. Perform the Capacity test posted yesterday.

New Waivers

Every year we re-up our membership waivers and in 2013, we’re going paperless!  Please take a few minutes to fill out our new online waiver.  We’re going to be bugging you guys about this until everyone’s done it so just do us a favor and fill it out today

Click here to fill it out
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New Trampled Snow Art from Simon Beck

Take 15 minutes to work up to a heavy double on the Sumo Deadlift

Post loads to comments.

Look, Feel and Perform Better Capacity Test

In 7 Minutes
Row 1000/850m
Then in the remaining time perform as many rounds as possible of:
10 Burpees
15 Kettlebell Swings

Male weights: 24k, 20k, 16k
Female weights: 16k, 12k, 8k

Range of motion standard for the Kettlebell swing is such that the entire bell should clear your head with your knees and hips at full extension. Burpees are chest to deck followed by a jump with full hip extension.

If you can’t complete this today, perform this workout as soon as possible. Ask a coach if you’re able to substitute one of the following week’s WODS for this if you need to, or  come to Open Gym on Friday or Sunday.

Post Row time and rounds/reps completed to comments.

Fran’s got a new look for the new year

New Year’s Schedule

• New Years Eve, Monday Dec 31: 6am, 7am, 8am, 12pm classes normal. 5-8pm Open Gym
• New Years Day Jan 1: No am classes. 12pm, 4:30p, 5:30p, 6:30p, 7:30p, 8:30p ) new schedule goes into effect). NO Active Recovery or Competition Class.

The Look Feel and Perform Better Challenge Starts Tomorrow!

Tomorrow jump starts a happy and healthy 2013.  While in some ways, it’s just another day, many of you guys have committed to starting the new year on the right foot by cultivating some good habits that will extend well beyond the challenge.  Self improvement is noble virtue and something we should all strive for, no matter how large or small the change may be. As comfortable as it is to behave in the ways we’re used to, we know that we only limit our experience and happiness by doing what’s easiest. Change is slow and takes time, lay your first brick for the new year tomorrow!

Also don’t forget to mark your calendars for January 19th. CFSBK will be hosting our first community potluck where all are invited to sit down together and break bacon with old friends and new.

ALSO two CFSBK superstars have submitted Challenge Trackers to help you tally points along the way. Check them out!

Jonathan S’ Tracker

Bekka P’s Tracker

Thank You 2012

The CFSBK staff would like to thank everyone for an incredible 2012. We’ve seen our gym grow by leaps and bounds in the last year and that is in no small part due to the dedication, integrity and fun that our community brings to the gym every single day. We are so thankful to work with you guys and can’t wait to see what 2013 brings us. From the bottom of our hearts, Thank you!

What was your favorite (or some of your favorite) moments of 2012?
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