12×2 @50% of 1RM

Notes:
– These will feel very light. The point of speed squats is to develop speed strength, not maximal effort strength.
-Rest about 30 seconds between sets.
-Set box just below parallel. Use a stance about 1 step wider than normal. Pause for a 1 count on the box. Maintain tension on the box.

Post loads to comments.

“Helen”

3 Rounds For Time of:
400m Run
21 Kettlebell Swings 53/35
12 Pull-Ups

Post time and Rx to comments.
compare to 8.22.11

JMD goes for a stroll

Happy Birthday, Julio G!

Check Out Lana Z talking about CrossFit South Brooklyn, The Post, Hyperbole, Community and Broken Feet

Upcoming Programming Template

For the next 4 weeks we’ll be running the following training template for our lifting. As always there will be additional conditioning or assistance work each day.

Mondays: Olympic Lift complexes alternating between Snatch and Clean each week. We’re looking to build better positions and speed on these days. Emphasis on clean movement and no missed lifts.

Wednesdays: Speed Box Squats. These will be light and fast and be based off your most recent 1RMs.

Thursdays: Push Presses. Two weeks of heavy triples, one week of heavy doubles, one week for a heavy single. No Missed Lifts

Saturdays: Front Squats. Two weeks of heavy triples, one week of heavy doubles, one week for a heavy single. No Missed Lifts

Sundays: Longer duration Metcons 15-20min+

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Train Your Butt For Strength And Speed Greatist
Chris Spealer Explains Double Unders
Adrian Demos “No Arms Burpees”

MeLo Takes “Hug A Twinkie” literally
Photoshop by Asta F

New Standardized Warm-Ups

Below are the new Standardized warm-ups we’ll be using this cycle as well as coaching notes on each movement.

Warm-Up 1
3 Rounds or 10 Minutes of:
8 Lunges with Hip Lift
8 High Hang Snatch to Overhead Squat (use a barbell or PVC)
8 Knees to Elbows or Reverse Curl-Ups

notes:
– Here is a video of the Lunge with Hip Lift.  Stay on Tension during this movement, try to perform a solid lunge and then use the hip lift as a hip opener.
– The High Hang Snatch will involve an explosive extension and proper foot work.  After you catch the bar overhead in a quarter squat, stabalize your position before descending into a full overhead squat. Here is 13:00 video of Coach Burgener working with a Rugby player on the High Hang Snatch.
– The Knees to Elbows will be strict.  Try to keep your arms straight and use your lats and hip flexors to perform the movement.  Both strict Knees to Elbows and Reverse Curl ups are demonstrated here.

Warm-Up 2
3 Rounds or 10 Minutes of:
10 Dumbbell Hang Clean Thrusters
5-10 Plyo Push-Ups or Standard Push-Ups
10 Ring Rows with a Supine (palms up) grip. Hold the top for a 1 count

notes:
– Make the Dumbbell Squat Clean Thrusters one fluid motion emphasizing good foot work, a tight body and a mature overhead position. Here is a video of them.
– Only perform the Plyo Push-Ups if you’ve got 10-20 Strict Push-Ups. Otherwise continue to develop your standard push-ups.
– Keep your palms facing up during the ring row.  Hold the top of each rep and really focus on squeezing your shoulder blades together and keeping your shoudlers down and back.

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Annie S does 25 Muscle Ups and 31 Clean and Jerks in 8 Minutes CrossFit
Just Squat! CrossFit

5 Attempts to work up to a heavy set of the following complex:
2 Power Cleans
1 Squat Clean

Keep your lifts crisp, if you slow down or lose postions drop weight.

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4 Rounds For Time of:
7 Power Cleans 65% of today’s weight
10 Ring Dips

If you can’t do a Ring Dip, perform a Ring Push-Up, Parallette Push-Up or Standard Push-Up

Post time and Rx to comments.

Marco experiences the Nirvana of “Super Frog”

Thanks to Rahsaan, Fidler and Noah B for participating in yesterday’s History Channel Filming! The show will air this Fall!

A CrossFit Poem

“Muscles and Bones”

There are reputedly 640 muscles in the body.

How many will we work on

            and find today?

I say “find”

            because I learn

where these muscles are

            when they cry out to me

for attention,

            like a screeching new born

                        who will not be

denied

the next day.

An anatomy lesson written

in pain.

So much tinkering

            and building.

So much music to play

               on my muscles and bones.

I am overwhelmed

            with the joy

                        of knowing

that this can go on

forever.

Can’t wait to get started.

Walk thru the gym door,

            fire up the head-banger music,

                        and let the sweat drip

so sweetly

            into my eyes

                        once again.

– Annonymous CFSBKer

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Big Weights Being Thrown Around Youtube
Is Paleo even Paleo? And does it even matter? Chris Kresser
You Need Sleep Infograph In The Cave

For Time:
Run 1/3 mile
30 Chest to Bar Pull Ups
Run 1/3 mile
30 Burpees

Post time and Rx to comments.

Bekka P Keeps the Bar Tight To Her Body While Cleaning

Happy Birthday, Jessica B!

History Channel Shoot Today

Today from about 2:30pm-8:00pm History Channel will be shooting an episode of “Lost Magic” where Hypnotist Brad Henderson will be using powers of the mind to “drain” weightlifters of their strength.  There is still room to participate as a weightlifter or as part of the crowd watching.  For more information, email Weightlifters@sharpentertainment.com or show up today around 2:30pm

Inspirational Training Video

On 2/25/2009 Olympic Weightlifter Zach Kyrch had a training accident that resulted in two fractured wrists.  In this video, you see Zach go from the moment of injury, through his rehab and then eventually back to the platform.  Very inspirational!

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Core Stability: Training Around Disc Herniations and Bulges Eric Cressey
“Fran” + Running WOD Demo at CrossFit King Of Prussia CrossFit
So You Think You Can Squat? Pt 1 Elite FTS YouTube

Power Snatch from Power Position
Mid Hang Power Snatch
Mid Hang Squat Snatch

Today we’ll be working Snatch Technique with an emphasis on the brush at the end of the 3rd pull.  To that end, we’ll be focusing on the complex above. Get Stoked!

Post experience to comments.

10 Minutes NFR’s
20 Hollow Rocks
20 KB Swings
10 Ring Rows (supine grip)

Chris Runs Back To His Sandbag

Help out Christine D!

Christine D is doing the NYC Triathathalon in order to raise funds for the The Leukemia & Lymphoma Society (LLS) this July.  She’s at about 40% of her goal and needs everyone’s help.  To learn more, please read below.

“The NYC Triathlon is July 8, 2012, just a little over 2 months away.  For those of you still on the fence about supporting me or supporting the LLS, please know that your donation helps accelerate finding a cure for leukemia, lymphoma and myeloma.  Finding cures and providing support to patients undergoing treatment is a very important cause to me personally, which I why I believe so strongly in the direct impact your donations has in the lives of patients and survivors. Thanks for your consideration in this request.”
Donate Here!

Helpful Training Video

In this video Greg Everett discusses and demonstrates how to safely lower the bar when doing more than one rep in Olympic Weightliting.  Read the article and watch the videos to see if you can’t learn how to lower the bar a little more gracefully.
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Your Brain On Nature Precision Nutrition
Laird Hamilton Says: Make Yourself Uncomfortable Men’s Journal

Doom Metal, Amsterdam and GPP

I arrived from a week long holiday in Holland yesterday.  Myself and a few friends went to Tilburg for 3 days of Doom Metal at the Roadburn Music Festival before I split off from them for a couple days in Amsterdam.  I figured if I was going all the way to the Netherlands I might as well see more than metal heads and camp grounds.  Amsterdam proved to be a wonderful city (Once you figured out where all the tourists go and how to avoid them). The city offers incredible architecture at every turn, boatloads of art galleries, miles upon miles of scenic walking and plenty of delicious cuisine.  However the part of the city that made me most envious was the bike culture.  I was completely in awe of how well the city supported over 600,000 bikes and how the people embraced 2 wheel transport as their primary means of getting around.  Class, sex and age didn’t matter, the streets were constantly alive with cyclists.  There were many extended moments where I would revel in the endless stream of bikes and their eclectic drivers.  It occurred to me that these people depended on bikes to get around and therefore depended on having some reasonable General Physical Preparedness at all times through all life stages. “GPP” as it’s known is what CrossFit attempts to optimize, it is essentially another way of describing your general work capacity.  While riding a bike for transport isn’t the most taxing thing you could do physically, it does require some balance, dexterity, stamina and endurance.  How do you think your parents or grandparents would fare riding a bike through busy city streets? Probably not as well as some of the elder Dutch who do it on a daily basis.  It’s really a perfect storm of a city design that makes cycling practical, a government who has gone above and beyond to support riders and a culture that embraces the bike as the only logical source of transportation. 

How do you think city planning and transportation affect health?  What have been your experiences in NY and elswhere?  Share thoughts to comments.
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Designing Healthy Cities, Preview PBS

Standing Broad Jump Test
Take 5-7 attempts to benchmark your standing broad jump

Partner Farmer Carry Around the Block
Pick something heavy carry it around the block with a partner. Alternate the weight whenever someone has to put it down. Each athlete performs 5 burpees every time the weight is put down.  Go heavy.

Post experience to comments.

Bethany Demos an Excellent Overhead Position with the Dumbbells: Neutral torso, full extension of her arms, symmetrical dumbbells directly overhead.

Old CFSBK Videos

• Here is a video of a Group Class from 2008. We were in the basement of the Lyceum, had very little equipment
• Here’s Jeremy at the 2009 North East Regional tearing off a callus and finishing the final workout of the weekend
• Here is David talking about starting CFSBK for an old CrossFit Journal article

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2-2-2-2-2

Work up to submax heavy double. Use a slightly wider stance than you usually do. Perfect technique.

Post loads to comments.

Assitance Work
100 Banded Good Mornings
3×15 Pallof Press Each Side

Dan Rx’d Gives the 28kilo the old Heave Ho

Ken’s Ring Strength Series Returns

Join guest Gymnastics Coach Ken H as he takes you through 4 weeks of gymnastics strength training with an emphasis on developing a rudimentary ring routine.  Each class will include a proper warm-up, stretching and then use both isometric and dynamic strength exercises to develop: core strength while learning transitions on the rings, levers, muscle-ups and planches.  Students will also have strength and flexibility assignments to do on the outside of class. Space is limited so sign up today!

Physical Requirements:
1 Strict Pull-Up, Women
3 Strict Pull-Ups, Men
5 Push-Ups, Women
10 Push-Ups, Men

Class Dates and Times:
The start date will depend on how quickly people sign up. If you’re interested please contact Ken ASAP, we’ve already got a few folks from the last cycle pre-registered.
Sundays from 1pm-2pm (not Saturdays as previously posted)

Price:
$60 for 4 Weeks

Cap:
6 Participants

To Register:
Please email hallerk(at)gmail(dot)com

Ken Haller’s Bio
Ken was a nationally competitive gymnast in Newton Ma and at the University of Michigan. After graduating, Ken coached for eight years at Capital Gymnastics in Northern Virginia where he coached regional and national champions. His students have gone on to be NCAA champions, and members of Cirque du Soliel. In searching for an activity to replace gymnastics, Ken filled the void with rock climbing and yoga for the past ten years and recently found CrossFit to round out his training.

Sol Flower Farm CSA Sign Up

Attention all would-be CSA members! It is time to sign up for your share. Sol Flower Farm will begin weekly drop-offs on Wednesday, June 6 and they need to know whether you’re in. In order for CFSBK to remain a drop site, we need a minimum of 25 shares – so far, we have 6. If you want a variety of fantastic, affordable vegetables carefully selected and delivered to you each week, then sign up by May 1. Go here to find out the details.

Do you enjoy offering cooking tips, coordinating veggie swaps and chit-chatting with fellow food lovers? Are you interested in receiving a discount on your CSA share? If so, you might consider acting as a CSA shift manager for CFSBK. We are looking for 3 people to rotate managing the evening distribution of veggie shares during the June-November season. Once every three weeks, you would staff the 5-8pm pick up window; responsibilities include making sure each member gets their box, distributing any unclaimed veggies to (eager) gym members, breaking down and storing boxes at the end of the evening. For your work, you’ll receive a discounted share from Sol Flower Farm. This is a fun and easy way to get your veggies even cheaper!

Email margie(at)crossfitsouthbrooklyn(dot)com by May 1 if you’re interested.

Also remember to sign up for your meat share from Herondale Farm – the next cycle starts June 6 as well!

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CFSBK is Extreme Fitness NY Post
Kettlebell Juggling On a Beach Youtube
World Champion Ivan Denisov does the 60kg (132lb) Kettlebell 1-arm jerk for 52 reps. in 5 minutes Youtube

Worm stands in awe of Teddi’s overhead position.

The Weight Of The Nation

Our own Kate Ba has been working on an HBO series entitled “Weight Of the Nation” which examines America’s Obesity Epidemic. Check out what she had to say about it below:

“Here is the website for the series I have been working on for the past two years. There is a trailer on the site. The series airs May 14th and 15th and the four features and 12 short films will be available free on HBO.com starting that week as well. I’m very proud of this series and I hope that we reach some people and make a difference. “

Volunteer For The CrossFit North East Regionals

Now that the Open is over, the top ranking individuals and teams move on to Regionals.  The North East event takes place on May 25-27 at Reebok World Headquarters in Canton, Mass.  Coaches David and Margie are on the event organizing team (Margie is actually at Reebok HQ today).  If you’re interested in volunteering as a judge or support staff, please let us know and register here. We would appreciate it!

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Scientists Discover Delicious New Species
Handstand Walk, Air Squat WOD Demo with Annie Thorisdottir CrossFit

25 Minutes Not For Rounds Of:
3 Wall Climbs (hold for a 2 count at the top)
6 Parallette pass-throughs (forward + back = 1)
12 Hug a Twinkies (hold for a 1 count at the top)
24 Hollow Rocks

Post experience to comments.

“The Chanster” (Chris C) Gets Ready To Pull

“The Substitute” Premiers Tonight!

Season two of “The Substitute” a quiz show on MTV hosted by our own John Gabrus Premiers tonight at 7pm. Gather the whole neighborhood to sit

Check out the trailer for the second season of Gabrus’ TV Show, “The Substitute”. Season 2 premiers April 16th at 7pm

Great Training Video

Here you can see Caity Matter Henniger Clean and Jerking the following work weights. 145, 155, 175, 180, 190(f), 190, 190lbs. Caity was the 2008 CrossFit Games Female Champion and is coached in this video by US National Team and Team CrossFit Olympic Weightlifer Natalie Burgener.  Watch Caity’s lifts, listen to the feedback she gets and see if she can make the corrections. Video courtesy CrossFit.com
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Doctor Detective with Spencer Nadolsky Case Study #3: Missing Libido and Low Testosterone Precision Nutrition
Parallette Pass Throughs and Wall Climbs CrossFit
Hug a Twinkies CrossFit