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

Today is Day 2 of the CrossFit Powerlifting Trainer Course at CFSBK.  Shane and Laura Phelps-Sweatt will be teaching the techniques used by Louie Simmons of Westside Barbell to produce the most successful powerlifters in the world. The day will start at 9:30am and run until 5pm.  There are no normal Group Classes at the gym today.

Open Gym Tonight

There will be Open Gym tonight from 6:00-9:30pm with Coach David.  Come on down and get your lifting or WOD on! If you’re not sure what to do we’ll have an advised workout on the board. Open Gym works as one drop in or one of your weekly classes. See you then!

Jack Attack!

Programming Moving Forward

Below are some pertinent dates for Group Class Programming Moving Forward. Please make note of these.

• 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

Preparing to 1 Rep Max
By Coach Fox

        “What are you hoping to hit for the CrossFit Total?”. When your mate asks you this question you may exaggerate a bit but when it comes time to get under a bar you’d better have a plan. Here’s how.

1- Take it easy in the gym or rest completely for a day or two prior to doing a CFT. If you were going to total on a Saturday it would be a good idea to work at 70% or so effort on Thursday, rest completely on Friday (maybe some light mobility work or active recovery type stuff) and go for it on Saturday. Make sure your nutrition is in line with your goals. Do you want to perform well on the total? Do you think that boozing it up the night before and eating offensive (for you) foods will help, or hinder, that performance? If you take your training seriously and want to better yourself then act like it.

2- Have goals. Know what numbers you’d like to hit. You can take numbers that you’ve been working at recently and extrapolate 1RMs using a nifty 1 Rep Max Calculator. Preferably you will have some rep maxes in the 2-5 rep range since the further away you get from that the less reliable the predictions become. If you haven’t been training long and don’t yet have any 2-5 rep max then use the CF Total to establish those and wait until next time around to do 1RMs. There is still so much learning to do on the lifts and hence no sense hitting 1RMs with such little experience, ego be damned.

3- Have a plan. Map out your warm ups. Today is not the day to be doing a metric ton of warm up reps. Let’s take a hypothetical lifter with a previous 1RM of 355 hoping to establish a new 1RM on the squat of 365lbs, his or her time under the bar should look something like this.

Warm-Up: 45×5, 135×5, 185×5, 225×3, 275×3, 315×1, then

1st attempt – 335
2nd attempt – 355
3rd attempt – Set a new 1RM at 365

Establishing a new 1RM of 185 with a previous best of 177.5 might look like this.

Warm-Up: 45×5, 75×5, 105×5, 125×3, 145×1

1st attempt – 165
2nd attempt – 177.5
3rd attempt – 185

This is obviously subject to change depending on how the warm ups feel and how the 1st two attempts go. Maybe you have more in you than you and the 1RM calculator thought you did, but maybe you don’t. As Rip says “Don’t be pig-headed. If your first attempt tells you that you need to lower your second, do so, without a misplaced sense of diminished self-worth. It’s a test, and it’s designed to measure what’s there, not create something that’s not. That’s what training is for.” There is a world of difference between training and testing, but that is an entirely different topic. Just remember that today is a test day.

4- Realize that the press is a finicky lift. Gains made are often small and hard won. To go from a 1RM of 85 to 87 represents a 2.5% increase. If you have been training long enough you may (read should) be thankful for this type of increase. My point is to say that you should not be greedy with the press. Instead be frugal and take small rewards. Also, don’t overdo the warm ups as this lift fatigues quickly. Usings the example above of hoping to set a new 1RM of 87, here’s a possible warm up scheme.

Warm-Up: 33×5, 53×3, 63×2, 73×1, 77×1

1st attempt – 81
2nd attempt – 85
3rd attempt – 87

5- The deadlift will be largely warmed up by the squat and will not need a lot of warm up reps on it’s own. Here’s an example of the above 365 squatter hoping to establish a new 1RM of 405 with a previous best of 395

Warm-Up: 135×5, 225×3, 315×1, 365×1

1st attempt – 385
2nd attempt – 405
3rd attempt – Go for it, it’s the last rep of the day!

6- You need to rest between attempts (possibly 3-5 minutes) and if you are doing the CrossFit Total in a group class, you also have time constraints. During the warm ups is not the time to dilly-dally and wonder what you should load on the bar next. Having a plan allows you and your rack mates to move smoothly through the warm ups and into the reps and allows time to rest between attempts. If you don’t have a plan you will also cost your rack mates valuable time…don’t be that guy or gal.

The CrossFit Total should be a fun day where you get to move some heavy weight around but that doesn’t mean don’t take it serious, too. Approach each lift with intent, unrack each squat from the uprights with authority and readiness, set up with a BIG BREATH for all your attempts today. And if you don’t 1RM but gave your all, then celebrate that as well and live to lift another day. You’re a TFBA for showing up regardless.

___________________
My Recovery Program CrossFit

Today is Day 1 of the CrossFit Powerlifting Trainer Course at CFSBK.  Shane and Laura Phelps-Sweatt will be teaching the techniques used by Louie Simmons of Westside Barbell to produce the most successful powerlifters in the world. The day will start at 10am and run until 5pm.  There are no Group Classes at the gym today.

Track Workout Today in Red Hook

Join Melissa L and Rickke M as they host an austere WOD in Red Hook Track today from 9:30-11:00am. The workout will be as follows:

For Time:
1200m Run
20 Burpees
800m Run
30 Burpees
400m Run
40 Burpees

Post time to comments.

Laura Phelps-Sweatt

Traveling to CFSBK?

If you’re coming to CFSBK for the first time, you might consider the following:

Parking: Look for parking on Degraw street and in the avenues and side streets south of 4th avenue.  Everything above 4th ave is residential and tricker to find parking in.

Subway: The closest Subway would be taking the R  to “Union Street” or  2   3   4   5   B  or  Q  to Atlantic Ave.  Check us out on Google Maps here

Coffee: Root Hill Cafe is open at 8:30am on Saturday and Sunday. Tell them you’re from CrossFit and get 10% off your order!  Root Hill is located at 262 4th Ave at Carroll Street.

Food: Bierkraft is a great place to grab a “Paleo Special”,  Ice Cream Sandwich and a post WOD Beer!  Bierkraft is located on 4th avenue beween Union and Sackett.

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300lb “Grace” CrossFit

Sarah Gets 5lbs Stronger Than Last Week

Check out another article in the Park Slope Patch on Murat U’s new coffee shop, The Hungry Ghost. CFSBK wishes Murat the best of luck on his new venture!

New CSA Info Page

We’ve created a new CSA Info Page located in the left navigation bar of the webpage. Here you can find information about the CSA, get a reminder when the next delivery date is, download the .pdf with pricing options and even use the forum feature to find someone to split a share with. 

Get Well Soon, Luis!

CFSBK wishes a speedy recovery to Strength Cycle platform superstar Luis E who was recenly involved in a car accident while on duty:

“On sunday morning a speeding livery cab blew the red light at Euclid and Jamaica ave and t-boned my patrol car and sent me and my partner head on into a light pole. I was fortunate, I only suffered an acetabulum fracture on my right hip, nothing else. I already got surgery and am recovering at Jamaica hospital. My partner got the same fracture as me, and a fractured left ankle, right shoulder, and a few fractured ribs”

Post well wishes to comments.

Alternate Training For This Weekend

We will not be holding normally scheduled classes this weekend while he host the CrossFit Powerlifting Certification with Shane and Laura Phelps-Sweatt.  As an alternative to our members not attending the certification, we’re offering training options on both days:

Saturday 3/31
What: Track WOD
When: 9:30-11:00am
Where: Red Hook Track
Organizers: CFSBK Coach-In-Training Melissa Loranger and Rickke Manazala
RSVP: Please email: Loranger_Melissa(at)yahoo(dot)com so we can get an accurate head count
Cost: None, This will not count as one of your weekly classes if you’re on a recurring membership or punch card.

Sunday 4/1
What: Open Gym
When: 6-9:30pm
Where: CFSBK!
Coach: David
Cost: 1 Drop in or weekly class
_________________
Barbell Math Calculator App
Lunch Hour Goes Disco in Sweden MSNBC
My First Muscle Up! CrossFit

Press
75%x5
85%x3
95%x1+

Deadlift
75%x5
85%x3
95%x1x3

Post loads to comments.

10-9-8-7-6-5-4-3-2-1 Reps For Time Of:
Kettlbell Swings
Sit-Up

Post time and Rx to comments.

“I tagged a chairlift at McConkey’s Bowl with a CFSBK sticker… we’re nationwide!”
-Tom S

New Coaches in Training

We let the cat out of the bag! In an effort to keep up with the demands of our awesome population, we’ve brought on two top notch people to step up as CFSBK Coaches. Melissa Loranger and McDowell Myers have been working behind the scenes for about a month learning the ins and outs of coaching. They’ll be ramping up for a total of 3 months before going live, stay tuned for more developments!  Congrats MeLo and McDowell!

Alternate Training For This Weekend

We will not be holding normally scheduled classes this weekend while he host the CrossFit Powerlifting Certification with Shane and Laura Phelps-Sweatt.  As an alternative to our members not attending the certification, we’re offering training options on both days:

Saturday 3/31
What: Track WOD
When: 9:30-11:00am
Where: Red Hook Track
Organizers: CFSBK Coach-In-Training Melissa Loranger and Rickke Manazala
RSVP: Please email: Loranger_Melissa(at)yahoo(dot)com so we can get an accurate head count
Cost: None, This will not count as one of your weekly classes if you’re on a recurring membership or punch card.

Sunday 4/1
What: Open Gym
When: 6-9:30pm
Where: CFSBK!
Coach: David
Cost: 1 Drop in or weekly class

___________________
Brooklyn Half Marathon
Feel The Burn 70’s Big
February 10th, 2001 the First CrossFit.com WOD goes live online

75%x5
85%x3
95%x1+

If you’re following a linear progression, add 2-5lbs and perform 3 work sets of 5 reps.

Post loads to comments.
compare to 3.7.12, 2.8.12, 1.18.12

21-15-9 Reps for Time of:
Front Squat 155/110
Pull-Ups

Choose a Front Squat load that you can do at least 10 reps unbroken with.  All Front Squats are taken from the Deck.  After this workout, spend 2:00 in the Couch Stretch for each leg.

Post time and Rx to comments.

Marco Goes Chest To Bar for 12.5

Alternate Training For This Weekend

We will not be holding normally scheduled classes this weekend while he host the CrossFit Powerlifting Certification with Shane and Laura Phelps-Sweatt.  As an alternative to our members not attending the certification, we’re offering training options on both days:

Saturday 3/31
What: Track WOD
When: 9:30-11:00am
Where: TBD- Red Hook Park (Possibly Closed) or Prospect Park, we’ll confirm tomorrow.
Organizers: CFSBK Coach-In-Training Melissa Loranger and Rickke Manazala
RSVP: Please email: Loranger_Melissa(at)yahoo(dot)com so we can get an accurate head count
Cost: None, This will not count as one of your weekly classes if you’re on a recurring membership or punch card.

Sunday 4/1
What: Open Gym
When: 6-9:30pm
Where: CFSBK!
Coach: David
Cost: 1 Drop in or weekly class

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Why did we evolve to experience “runner’s high”? io9
Plan Your Weekly Meals Stress Free Lifehacker
Shoulder Savers Pt 1 with Eric Cressy T-Nation (WFS Version)
Shoulder Savers Pt 2 with Eric Cressy T-Nation (WFS Version)
Shoulder Savers Pt 3 with Eric Cressy T-Nation (WFS Version)