5 Rounds for reps and load of:
1:00 Max Double Unders
:30 to attempt 1 Clean and Jerk
:30 Rest

You only get 1 attempt at each lift. If you miss your lift you get 0 lbs for that round. 

Post total lbs lifted and total double unders to comments.

3 Attempts at:
Max Reps Push-Ups
Max Reps Strict Chin-Ups

Rest no more than 1 minute between each of the 6 sets. Hold the top of each push-up for a 2 count. If you don’t have at least 5 strict push-ups and 3 strict chin-ups you’ll scale to 3×10 of each with appropriate assists.  Focus on perfect shoulder position at the top and bottom of each rep.

Post all 6 sets to comments.

Dr. Fiddler Takes To The Sea
“I’m glad we train as hard as we do at CFSBK. Otherwise, I don’t know if I would’ve been able to summon the strength to paddle out past the breaking waves in Playa Guiones, Nosara.”

Happy Birthday, Erica N!
Happy Belated Birthdays to: Noah OB (6th), Rahsaan C (7th), DH31 (9th)

CFSBK Book Club Reminder

For their second go-around, the CFSBK Book Club has chosen “The Sense of Ending” by J. Barnes for their read.  If you’d like to join in, simply pick up the book and get reading.  The club will be meeting at a bar or coffee shop to discuss the book on April 29th. About a week before the meet up an email will be sent out with questions about the text to consider before meeting up. To get on the email list for this and future events, please email Peggy at pjeanlouis1(at)gmail(dot)com

Book Description from Amazon
This intense new novel follows a middle-aged man as he contends with a past he has never much thought about—until his closest childhood friends return with a vengeance, one of them from the grave, another maddeningly present. Tony Webster thought he’d left all this behind as he built a life for himself, and by now his marriage and family and career have fallen into an amicable divorce and retirement. But he is then presented with a mysterious legacy that obliges him to reconsider a variety of things he thought he’d understood all along, and to revise his estimation of his own nature and place in the world.
 
A novel so compelling that it begs to be read in a single sitting, with stunning psychological and emotional depth and sophistication, The Sense of an Ending is a brilliant new chapter in Julian Barnes’s oeuvre.

Purchase Here

Weightlifters are wanted to be part of filming for a new 2-hour special!

History Channel is looking to cast 20 fun, open-minded, healthy, experienced weightlifters to participate in a once-in a-lifetime event with world-renowned hypnotist Brad Henderson!

We’re also casting a crowd to watch and cheer along! (No hypnotizing involved.)

Apply only with full intent to participate. All weightlifters will be asked to sign an Appearance Release in the event they are chosen to participate in the televised special. There’s no payment but we will provide food and refreshments.

If you’re interested in taking part, you’ll need to email Weightlifters(at)sharpentertainment.com with a photograph, some information about yourself and your contact details and one of the producers will be in touch with you. You can also call 646-688-7913.

Where: Crossfit South Brooklyn
When: 4-8pm Sunday, April 22nd
** Finishing time is a rough approximation – it may run later.
_________________
“3 Years of CrossFit and This Is What I Have Learned” Sara Carr of CrossFit NYC
Don’t Make My Mistakes: The 10 Things I’ve Learned From Doing Crossfit Avery Wittkamp of CrossFit NYC (and CFSBK’s Platform)

Christine Naclerio!

Christine has been working her butt off to get better in the gym since day 1, just about a year ago. She’s a hard worker who decided not to settle for the success she had leading up to her honeymoon, but instead came back to the gym and continued working towards more. Her hard work has stood out to the coaching staff here and has proved itself on the platform as well. Super nice, hard working, consistent and supportive, Ladies and Germs, Christine Naclerio.

Fox – So, how and why did you start Crossfit?

CN – A facebook friend had been posting about Crossfit and about how it was harder than the marathon she’d run. I took a teaser here in April of 2011 and was in. “Normal” gym routines held no interest for me and I was looking for something different. I found it here! I was engaged to my now husband, Eric, and was eager to start a new life. I was overweight and wanted to do something about it.

Fox – What were your fitness experiences like pre-CF?

CN – I was a kid athlete and played high school soccer in Miami where I grew up. In high school I was also in the weightlifting club. The coach was told that if he wanted to start a club he’d have to have females in it so he grabbed some of the sports girls and made them part of the ‘team’. We never got too much coaching, he spent most of his time on the guys, but I loved it nonetheless. It’s one of the aspects of Crossfit I really enjoy. Prior to joining CFSBK I was trying a whole bunch of things: running, videos, spin classes, but I was really bored with it. I can’t imagine going back to that now.

Fox – That weightlifting coach sounds like a tool, but it’s great that you recognized an interest in the lifts early on. What made you stick with Crossfit, as opposed to everything else.

CN – The constantly varied part really helps. It’s not the same thing day in and day out and I don’t have to think about what I’m going to do in the gym that day. I have coaches who tell me! I’m trying to get better at lots of things but push ups and pull ups are what I’m working on now. I love how Crossfit, and CFSBK in particular, is inclusive to anyone. The non-intimidating vibe here is really unique. You can have someone beasting out on a lift or WOD one minute and a few minutes later they’re smiling and introducing themselves to someone. It makes for a great community. Fight Gone Bad is a really awesome expression of that and I can’t wait to try to beat my score this year!

Fox – That’s so great to hear and never gets old. We love getting people stronger and faster, but in the end we’re most proud of our community of plain old good people. Tell me about you outside the box.

CN – I moved to New York from Miami to go to school upstate at Colgate.  I was looking for seasons. We only have summer in Miami, turns out Upstate NY only has winter!….After graduating I moved to Brooklyn in 2006 and have been here since. I work in television as a kind of technical advisor for HBO. I don’t do any writing for TV but am a huge nerd about shows. I love to watch stuff and try to figure out what’s going to last. And I can analyze pretty much anything, you know, the social implications of 90210 are a big deal! The hubby and I also like biking around NYC and exploring different neighborhoods. We’ve also recently got into skiing, and I’ve always been a big fan of rollerblading.  Other than that, I’ll admit that I dabble in PC games. I play strategy games like Starcraft 2.

Fox – Everyone at this gym is a nerd about something. I’m sure we’ll be hearing from the PC gamers after this! You did the paleo challenge this year and had some good results. What positive changes did you make?

CN – I was very skeptical at first. My dad is a low-carb guy so the concepts were not foreign to me. I gave up grains which was actually not as hard as I thought. The cravings for sweets however were a very different story. I enjoyed the challenge, lost some belly fat, and am really happy about some good habits Eric, who was super supportive, and I developed. We cook most of our meals at home now and on Sunday prepare breakfasts and lunches for the week. I no longer am beholden to what’s available, I’m making decisions about what I’m eating. I do have to admit though that the post -challenge burger, fries and 3 beers was satisfying.

Fox – That’s always my post-challenge meal as well, maybe with an extra beer or so in there. Alright, last question. What should we look for in a future AOM?

CN – I’d thought about this since I knew you’d ask. I love hearing the stories about people who have really made dramatic changes in their life because of Crossfit.  It’s always really inspiring.  I’d love to hear more of those stories, have those people highlighted.

————-

CFSBK is lucky to have the likes of Christine inside our walls working hard each week. We look forward to her continued success and development of good habits.

As Many Rounds As Possible In 14 Minutes Of:
500m Row
20 Burpee Box Jumps, 20″

Post rounds completed to comments.

A Good Low Bar Rack Position: Elbows high, wrists straight, bar secure on the upper back.

The Dirt On The Clean

Guest Post by Samir Chopra
From his blog

Some three years ago, when I first started learning the clean at Crossfit South Brooklyn (CFSBK) my Coach Extraordinaire David Osorio said it would take two thousand repetitions to get the clean ‘right.’ As I’m fond of saying to my fellow CFSBK’ers, I’m not sure I am at two thousand reps yet, because I don’t think I have the clean right. I certainly clean more than I used to three years ago;  my heaviest clean is now at 175 pounds, and I remember feeling ridiculously pleased when back in September 2009, I first went past 125 pounds. But the mere fact of being able to hoist a greater number of pounds from the floor into something that approximates a finish position does not mean that the lift has been accomplished in technically correct or aesthetically pleasing fashion.

For as more than one coach has noted, on more than one occasion, when I’m done with my lift, while I might not have pulled off  ‘a foul rep’ insofar as I didn’t drop the bar, fail to catch it, or anything else like that, the lift has still ‘gone bad’: my elbows have not come around fully, I have landed too wide, I have pulled ‘too early’, I didn’t ‘set my ass back’ properly. And without fail, on the clean, there is a progression: some twenty pounds or so beneath my maximum lift is where my form is at its best, and above that, my form starts to break down. My max clean, as noted is 175 pounds, and my ‘cleanest’ heavy clean occurs at about 155 pounds (i.e., one where my coaches don’t feel compelled to roll their eyes, grimace, shake their heads, or otherwise give indications of severe distress). Needless to say, the max clean is one ugly baby, so ugly that no one in their right minds would kidnap it.

On the clean, it seems, one never stops learning, never stop getting little insights into the lift that are revelatory, helpful, and contribute to a greater understanding of this complex, powerful movement. These little moments of insight, ludicrously small as they might seem, all add up in contributing to the effective execution of the lift. For instance, in recent weeks, I’ve learned to become more conscious of two cues that help me manage the complexity of the ‘three pulls’: one, as you deadlift the barbell up and past your knees, don’t move it around the knees, rather, get your knees out of the way. (That this is an ‘insight’ tells you how confused I might have been in the past; after all, the first pull is just supposed to be a deadlift up to the pockets, innit? And aren’t you supposed to get your knees out of the way when you deadlift?)  And then, as you reach the ‘pockets’ and ready for the explosive hip-opening pull, cue yourself by brushing the barbell off the pockets, (audibly even), as you pull it up, get under, and rack the barbell.

Competency in the clean feels like a moving target, as an attempt to fix one component of it results in another going wrong. No other lift quite induces the feelings of Sisyphean labors the way the clean does: seemingly, almost every improvement in the max weight cleaned results in technical competency at that weight breaking down so that having mastered competency at one weight, one moves on to try and get better at the next step. I’m better now at 155; a year and a half ago, that was my one-rep max, my 155lb lifts were all ugly, and my 135lb cleans were, ahem, cleaner. So there is hope here then: at least, there is a slow and steady graph of improvement, even though as one’s strength improves it seems that all the old insecurities about being able to pull off the lift well return.

No other lift, also, I think, quite makes the lifter want to do it well even as he struggles with it. A well-executed clean is a thing of beauty so a sensitive lifter can feel the aesthetic imperative of the lift acting on him. The desire to achieve competence in the clean can burn strongly in a motivated lifter, not just because he wants to lift more weight but because he wants to do it correctly and perhaps even ‘well’; an ugly clean is never satisfying and the lifter knows it.

So, hail to you, the mighty clean. You never fail to stay out of my reach, but in doing so, you make me work just a little harder.

Clean and Jerk Compilation Youtube
__________________
The Dawn Of The Meta Vote (by CFSBKer Noah Barth!) constructionlitmag
L-Sit Variations CrossFit

10 Rounds for time of:
3 Handstand Push-Ups
6 Deadlifts, 225/155
12 Pull-ups
24 Double Unders

There is a 30 Minute Cap on this workout.

Post time and Rx to comments.

Jason Khalipa Does “Bradshaw” in 11:43 CrossFit

Fox3 Goes Overhead During “Grace”

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!

___________________
Grain Free/Sugar Free Cooking Class #2 Paleo NYC
Paleo For Everyone, Part 3 Precision Nutrition

1-1-1-1-1

If you’re a novice lifter with a few weeks of Deadlifting under your belt, go for a heavy single to get a bench mark.  Don’t attempt a weight you’re not 100% sure will go up.

Post loads to comments.
compare to 12.11.11

Assistance Work
200 Hollow Rocks in as few sets as possible.

Is This What 200 Unbroken Hollow Rocks Feels Like?

Tomorrow’s Classes are on as normally scheduled except there will be  No Teaser Class at 1:15pm

More Hop On The PR Train!

Press
Isaac G 170
Traci I 55
DH3 170
Sarah J 71
Mike J 160
Chris G 130
Anand K 95
Barbara K 63
Sarah H 80
MeLo 100
Chris A 145
Teddi 63
Shawna S 62
Shaye L 62
Sarah 58
Teresa B 87

Deadlift
Gene D 285
Isaac G 350
Kristen H 190
MeLo 210
Julie B 135
Shaye L 145
Lana Z 210

Squat
Bekka P 155

Accomplishments Board Reminder

Over the last few days we’ve posted a bevy of PR’s you guys have hit but we haven’t seen those same names and numbers reflected on the Accomplishments Board.  We want you guys to celebrate every time you get better in any capacity and share it with the rest of the community. The point of the A/B isn’t to brag or show off, it elevates our entire community to see the accomplishments of those around us.  Humans are social creatures and respond to the environment around them.  The more success we cultivate and celebrate, the more likely those around us are to succeed as well.  You never know who might read your entry and realize they too might be possible of similar feats.  Perhaps someone you often share a rack with reads of your new PRs and gets the mental confidence to break barriers they once thought impossible.  So the next time you realize you’ve gotten better, do your fellow SBK’er a favor and let them know.

Since joining CFSBK, have you achieved things you would have never expected from yourself? Why?
______________________
CrossFit Saved My Life CrossFit Invictus
The Miracle Mile Future Shorts
Rebirth: MovNat BK Meet Up Tomorrow at 10am in Prospect Park Paleo NYC

Gina C Goes Overhead

Mark your calendars! Memorial Day Murph is happening on Monday, May 28th. As always, we’ll be doing “Murph” and then finishing off with some Beers and BBQ!

Congratulations To All The Athetes Who PR’d Yesterday

Mike M 115
Jason B 125
Charlotte K 112
Peter M 185
Chris P 120
Joy M 73
Kristen H 78
Carlos G 135 (Match)
Ron W 135
Jon F 150
Alex from London 155
Steven from London 170
Nate R 110
Noah O 122
Joe M 125
Janelle R 51
Lesley O 75
Dan S 135
Josh M 180
Chris G 130
Ellie M 65
Sarah H 80
MeLo 100
Barbara K 63
Chris A 145

Did we miss you? It’s because *PR wasn’t indicated on the big board.  Please let us know in the comments.

1/2 Hour Power Sessions

Insterested in getting some 1 on 1 time to work a particular skill?  CFSBK offers 1/2 hour Personal Training Sessions for $55 with any of our fine coaches.  Maybe you’d like to work on kipping pull-ups or fine tune your Back Squats.  Perhaps you’ve got some mobility issues you’d like to get a personalized plan for.  Whatever the case may be, shoot us a line and we’ll schedule a skill sesh.

Programming Moving Forward

Incase you missed it earlier this week, below are some pertinent dates for Group Class Programming moving forward. Please make note of them:

• 1RM Testing: April 4th-7th
  
  • Wednesday: Squat, Thursday: Press, Saturday: Deadlift

• Crush Week: April 8th-14th

• Back Off/Skill Week: April 15th-21th

• New Training Cycle Begins: April 22nd

If you could go back in time 1 year and give yourself some advice, what would it be?
___________________
Siódme Poty (weightlifting) Youtube
Project Glass Google

1-1-1-1-1

If you’re a novice lifter with a few weeks of Pressing under your belt, go for a heavy single to get a bench mark.  Don’t attempt a weight you’re not 100% sure will go up.

Post loads to comments.
compare to 12.11.11

Assistance Work
100 Kipping Pull-Ups in as few sets as possible.

If you’re doing a strict version, perform 30-50 Reps.

Jeff M Gets Set to Squat
 
You can officially bring your shoes back!!! There were about 20 pairs of unclaimed shoes which we’ll hold onto for a short while longer in the office.  After that, they’ll be dowsed in gasoline, set ablaze and pushed adrift down the Canal Gowanus.

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

Congratulations to Yesterday’s Athletes with Squat PRs!

Sarah H 175 (match)
Sarah R 105
BAZ 285 (+50)
Jess B 245 (match)
Asta F 165 (+20)
Rickke M (+5)
Peggy JL 165 (+70)
Christine N 125 (+25)
Krishnan V 145
Peter H 230
Peter N 225
Matt H 300
Rob N 330
Anand K 230
Ben G 290
McKensey S 150
Shawna S 140 (+15)
Alex Hi 245
Peter M 385 (+30)
Lana Z 185 (+40)
Nate R 170
Martha S 122
Dave E 365 (+30)
Gabe B 215
Kristen H 150 (+5)
MeLo 245
Teresa B 180
Joy M 165
Katie Mo 150
Jay R 160
Jon F 200

Did we miss you? It’s because *PR wasn’t indicated on the big board.  Please let us know in the comments.

CFSBK Ragnarians!

Team 2: Bacon Fueled, Tequila Driven
Jess Fox
Chris Fox
Katie Mohrhauser
Ron Weissbard
Gina Cole
Rick Yule
Corbett Marshall
Dan Halioua
Dan Langevin
Noah Abbott
McDowell Myers
Ellie Myers

____________________
Part 2 of a 3-part video series from our very own Dr. Krista Scott-Dixon: Paleo For Everyone Precision Nutrition

1-1-1-1-1

If you’re a novice lifter with a few weeks of back squatting under your belt, go for a heavy single to get a bench mark.  Don’t attempt a weight you’re not 100% sure will go up.

Post loads to comments.
compare to 12.11.11

Assistance Work
100 Kettlebell Swings in as few sets as possible

Luca L Deadlifts Three Wheels

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

Tell us how your Squats went!
______________________
How Fructose Builds Belly Fat 60 Minutes
Working Up to 280kgx1
CrossFit Games Update Show

Robert F, Not Resting

Congratulations to the following athletes on their Grace PR’s

Kristen H: 4:56 (65lbs)
Melissa L: 2:44
Joe O: 3:23
DH3: 2:59
Matt H: 4:04 (and a 6:45.p 2K)
JZ1: 4:51 (45lbs)
Sarah LR: 2:46

Did you PR your Grace?  A PR can be a lower time, a higher weight or just let us know if your Grace was somehow “better” than last time. If we didn’t get you in the list above, it’s only because you didn’t write it on the accomplishment’s board!  Get writin!

Weightlifters are wanted to be part of filming for a new 2-hour special!

History Channel is looking to cast 20 fun, open-minded, healthy, experienced weightlifters to participate in a once-in a-lifetime event with world-renowned hypnotist Brad Henderson!

We’re also casting a crowd to watch and cheer along! (No hypnotizing involved.)

Apply only with full intent to participate. All weightlifters will be asked to sign an Appearance Release in the event they are chosen to participate in the televised special. There’s no payment but we will provide food and refreshments.

If you’re interested in taking part, you’ll need to email Weightlifters(at)sharpentertainment.com with a photograph, some information about yourself and your contact details and one of the producers will be in touch with you. You can also call 646-688-7913.

Where: Crossfit South Brooklyn
When: 4-8pm Sunday, April 22nd
** Finishing time is a rough approximation – it may run later.
_______________
Part 1 of a 3-part video series from our very own Dr. Krista Scott-Dixon: Paleo For Everyone Precision Nutrition
Is Sugar Toxic? 60 Minutes
Meet Katrin Tanja Davidsdottir CrossFit Games
The Ultimate Guide To CrossFit Lingo Greatist

30 Clean and Jerks for Time

There is a 10 minute cap on today’s workout

Post time and Rx to comments.
compare to 12.29.11 and 8.25.11

Post Seminar Coaches

Congratulations to Marian L on her 25lb BSQ PR of 155lbs!

Are you an April Birthday? Let us know on the board by the community area! DO NOT use permanent marker!!!

Also- Don’t Forget to write your April Goals and March/April Accomplishments on the board by the bathrooms.

You can bring your shoes back to the gym on April 5th.

Where’s Coach Shane?

Many of you have noticed that Coach Shane has been recently absent from Group Classes.  CFSBK is sorry to report that Shane is taking an indefinite leave of absence to attend to some family matters which have recently arisen. We wish him and his family the best in this difficult time.

_________________
CrossFit and SAT Prep
Getting Your Hands Dirty CSAs Again Faster
Dynamics of a Bro-Session Again Faster
Lifting For Two (Pregnancy) Again Faster
Underwater Swim and Air Squat workout CrossFit