Today’s rest day WOD is to perform 5 minutes of free writing.  The topic is “How am I doing?”
You can do this on paper or on your computer. You might be surprised what comes out when you don’t allow yourself to censor or edit your thoughts.

From Wikipedia:
Here are the essential rules that are often formulated for the beginners or students, often a paraphrase of Natalie Goldberg’s “Rules for Free Writing,” ^[ often referred as Natalie Goldberg’s first four rules of writing

• Give yourself a time limit. Write for one or ten or twenty minutes, and then stop.
• Keep your hand moving until the time is up. Do not pause to stare into space or to read what you’ve written. Write quickly but not in a hurry.
• Pay no attention to grammar, spelling, punctuation, neatness, or style. Nobody else needs to read what you produce here. The correctness and quality of what you write do not matter; the act of writing does.
• If you get off the topic or run out of ideas, keep writing anyway. If necessary, write nonsense or whatever comes into your head, or simply scribble: anything to keep the hand moving.
• If you feel bored or uncomfortable as you’re writing, ask yourself what’s bothering you and write about that.
• When the time is up, look over what you’ve written, and mark passages that contain ideas or phrases that might be worth keeping or elaborating on in a subsequent free-writing session.

Sunday Crew Caught Red Handed Just Standing Around!

Sign Up For Fight Gone Bad Today!

Today is the deadline to sign up for Fight Gone Bad 2012!! Don’t miss out on this opportunity to participate. Most of our verteran CFSBKers say that FGB is their favorite day of their CrossFit year! Come see why!
There are currently 92 people signed up for FGB2012!

Last Chance to Be a Supple Leopard

We’ve got over 100 CFSBK orders in for Kelly Starrett’s “Becoming a Supple Leopard” book.  David will be placing the order on Wednesday so if you’d like to get in on the 50% wholesale discount, email him with “Leopard” in the subject line. We’ll be collecting money when the books come in.

Ho’ Brah Tacos

Check out CFSBKer Alan L’s Bay Ridge restaurant Ho’ Brah Taco Joint.  Several coaches have made it down and can attest that this place is LEGIT. Currently coach Jeremy holds the top leader board spot for Tacos at 33 eaten in 24 hours. BAZ holds the second spot at 1 taco eaten.  If you’re looking to make a shot at the board, why not start here! Support your local CFSBKers!

Do you have an all time favorite WOD?
_________________
World’s Fattest Dachsund
Brandon Wynn’s Gymnastics Ring Training
A Case For Wide Stance Squats Elite FTS

Fitness:
3-4 Warm-Up Sets
Deadlifts: 1×5
5lbs heavier than last week

Performance:
2-3 Warm-Up Sets
Speed Deadlifts: 55%x1x8 every :30

Post loads to comments.
DL e2/6 compare to 2.2.2
__________________

3 Rounds NFT of:
6 Romanian Deadlifts, slightly heavier than last week
6 Heavy Single Arm Dumbbell Presses
2:00 Plank, add weight if necessary

If you need to, use a hook grip on the RDLS.
For the Dumbbell Press, start with your non-dominant arm and don’t let your stronger arm exceed the reps and weight of the former. Get TIGHT
While this is not for time move quickly between each station.

Last Year David promised to do 15 Burpees during each rest period and the entire workout in a 20lb weighted vest if he hit his fundraising goal

Sign up for Fight Gone Bad 2012 Today!

Training vs. Testing

by Coach Noah
Originally Posted 8/1/12

All last week attempted One Rep Maxes (1RMs) here at CFSBK.  People moved some impressive weight, beat old PRs, and gained insight about their training and their performance.  Going forward into Crush Week, now that many of us have some experience exploring the outer margins of our strength, let us discuss what testing is, as opposed to training, and where both of these concepts fit our development as Crossfitters.

Training

When we train a skill or movement, we perform with a direct and focused outcome.  At CFSBK we mainly use a “linear progression” model for our strength training, which allows us to slowly and steadily increase our strength and avoid plateaus.  We mix this with conditioning and muscular endurance training that is designed to complement our strength training while drawing from a deeper pool of movements and time domains.  Our training is never random- our coaches spend a good deal of time and energy to make sure that each movement we do in the gym makes us stronger, more mobile, and works to address weaknesses and imbalances.  At CFSBK we train submaximally 90% or more of the time- basically if it is a workout without a “Girl” or “Hero” name or a One Rep Max test, consider it training, and handle yourself accordingly, as described below.

Good training is generally submaximal, which means we use loads or rep schemes that are lower than our absolute ability.  Training submaximally is great for a number of reasons.  It allows us to train with proper technique, avoid injury, and recover better.  Training submaximally also lets us “own our exercise” and perform our reps with good speed, authority, and confidence.  

Your own training should draw on these concepts.  Your training should be submaximal, with an eye on the larger outcome your training session will have on your general fitness.  During training, failure should be nearly non-existent (I will discuss this further at the end of the article) and we should reflect about what today’s work means to our greater plans both before and after our training session.  We should leave each training session feeling that we accomplished our goals and are moving forward with our bigger plan.

Testing

Testing is the rare and exotic unicorn in direct opposition to the common utilitarian draft horse of training.   Compared to training, testing is rare.  At CFSBK we have programmed crush weeks, during which we will program more “named” workouts, or generally tougher workouts that are related to the training cycle we have just completed, with an eye on testing how effective our training has been.  Unlike training, where we have a full understanding and direction for our daily toil, a day of testing can be a bit of a wild card.  Coach Jeremy has referred to it as a “performance,” and just like on the stage, sometimes during a test we bring the house down, and some days we fall flat.  Part of the value of training lies in this mystery and our reaction to it.

Why train so frequently and test so rarely?  Testing taxes your body and has little progressive effect on your system.  Moving extremely heavy load or at breakneck speed can lead to diminished accuracy in technique, technical misses, and is extremely taxing on our CNS.  Incessant testing leads to poor recovery and less adaptive stress on our system.  Adaptive stress fuels growth, so the more we test, the less we grow.

Why test at all then?  Tests are necessary for benchmarking our progress, identifying weaknesses, and gaining experience and confidence in performance under pressure.  The very reason the “girls” and “heroes” are referred to as “benchmark” workouts is that we should only perform them every so often as a yardstick for our strength and conditioning gains.  Don’t be the guy who does Fran every friday.  That said, every so often you should pick a workout and say “I’m gonna really get after this” and lay it all out there.  It’s best to make sure it’s a workout we do semi-regularly so you will have some comparative data, and it’s good to pick a workout that incorporates movements you have been working on during your training so that you can reward your hard work with progress.

Failing and Bailing

This conversation is a long time coming, and an attempt to clean up some lax training habits and psychology that have become a bit too hardwired at the gym.  The difference between training, where we very rarely fail, and testing, where we very well may fail, necessitates a discussion of when, why, and how failing/bailing should occur.

During training we should virtually never fail.  We should be working submaximally, with a plan, and in control of the weight.  Part of our plan is a plan to succeed.  If we do fail it should be a technical fail- lost balance in a squat, hitting ourselves in the chin during a press- a mistake.  Repeated failure during a training phase is a not-so-subtle message from our CNS that we are training too hard and need to back off or deload entirely.  During a 6-8 week training phase you should be able to count your missed reps on one hand, with fingers to spare.

During a test, we may very well fail as we brush up against the ceiling of our strength, conditioning, and skill.  This could be as simple as not being able to stand a squat back up after taking it down, or can be biting off more than we can chew in a WOD and realizing that we either won’t be able to complete it at all, or at least not before the next equinox.  These failures will inform our training going forward, as they set concrete benchmarks about what where we currently stand.  A missed lift or slow metcon shouldn’t be a cause for frustration, demonstrative shouting, or thrown weight belts, but as useful data that will inform our next training cycle.

Bailing is a luxury that weightlifters went without for many years.  Bumper plates are an invention of Olympic Weightlifting, where technical misses occur fairly often due to the high skill demand of the movements.  Powerlifters for years toiled away in “iron gyms,” without the ability to bail every time they got stuck in the hole.  This week we had everyone get spotted during 1RM attempts, and asked that they hang in there and finish their lifts, even if it had to be with the aid of the spotter.  Fighting through a rep is a learned skill, and often the feeling of “oh no, this will never go up” can one second later become “I’ve got it” with the application of a little tenacity.  The converse is true- people can become so comfortable bailing the bar that the second their squat feels less than stellar they toss if off their shoulders.  While there are some WODs and specific workouts where a (CONTROLLED) bail is ok (Grace for example) these bails usually happen at the TOP of a lift so the athlete doesn’t tire out or have to fight through a suboptimal position. Learn to fight out a rep, finish what you start, and don’t get comfortable with the idea of bailing the bar.

The Takeaway

The best athletes have a larger view of their training, and don’t simply walk into the gym each day without a plan, throw some weight on the bar, and see what they can do.  Careful planning, listening to your coaches and your own body for feedback, and picking your times to test a lift
or skill will all lead to greater success, faster recovery, and less injuries.

_____________________
James Hobart Split Snatches Heavy Doubles
The History of Fitness

2 Warm-Up Sets
Then 3 Work Sets of:
Chinese Rows, 10 Reps
Supine Band Pull-Aparts, 15 Reps

Post loads to comments
__________________

5 Rounds NFT of:
L-Sit Hold, Accumulate 40 or 25 seconds
100m Farmers Carry, go very heavy

Post experience to comments.

Congratulations to the CFSBK Softball Team on a Successful First Season!
See more pics from the last game here. Thanks Ellie!

Newly Weds! Congratulations to Mike and Janelle as well as Jane and Jenna on getting hitched yesteday! CrossFit Couples FOR LIFE!!!

New Equipment

CFSBK recently picked up some more new equipment. Look out for it at a Group Class near you soon!

25lb Competition Green Bumpers: 3 Pair
35lb Competition Yellow Bumpers: 3 Pair
45lb Competition Blue Bumpers: 2 Pair
New Micro Mini Orange Bands: 6 Pair
20lb Medball: 2
16lb Medball: 1
14lb Medball: 1
12lb Medball: 3 (by popular female request)
____________________
The Man Behind The Beard: Lucas Parker CrossFit Games
The Tragic Death Of the Military Press Starting Strength
Words Of Wisdom And Training Compilation Ross Enmait

Fitness: 4 Warm-Up Sets then your second 3×5 LBBSQ exposure. Bar speed should remain quick.

Performance: 4-5 Warm-Ups sets then a heavy 3×5. Next week is a 3×3

Post loads to comments.
LBBSQ e2/6 compare 9.1.12
____________________

Performance
For Time:
Run 1/3 mile
21 Strict Ring Dips
Run 1/3 Mile
15 Strict Ring Dips
Run 1/3 Mile
9 Strict Ring Dips

Fitness
For Time:
Run 1/3 mile
21 or 42 Push-Ups
Run 1/3 Mile
15 or 30 Push-Ups
Run 1/3 Mile
9 or 18 Push-Ups

Post time and Rx to comments.

Athlete Of The Month

Barbara Kryszko!

Wow…what a long way Barbara has come since walking in to CFSBK. Some people don’t make it through Foundations, and some people decide after a short while that Crossfit isn’t for them for whatever reason. Neither of these fitness fates was to be for her. The self professed non-athletic vegetarian was up for a challenge and saw something else in store for herself. We’re glad she did.

Fox – (whispered) Barbara, you’re Athlete of the Month…

BK – Yeah, nice joke. Isn’t there a rule that you have to eat meat or something?

Fox – Haha! Nope, tell me how you found CrossFit South Brooklyn and why you stayed.

BK – Well I had a friend who was talking about signing up and I figured “If she can do that, I can do that”. I don’t know, I think it was just the right time in my life and I was up for a challenge. To be perfectly honest I had “donated “ more money to gyms and health clubs over the years than I care to admit. CrossFit just clicked for me.

Fox – What was it that clicked?

BK – Well believe it or not I used to be about 40 lbs heavier than I am now. I cleaned up my diet a bit and started walking and was able to lose weight, which is great. The bad part is that I did that twice. I lost a bunch of weight and eventually gained it back. I decided that I needed to be healthier and felt like this was going to be a part of it. The community aspect of the gym, the non-judgemental attitude of coaches and athletes alike, the support systems in place, these are all reasons why I stayed in the beginning. Then I started seeing results and understanding that there was an intelligent process at work here. I love that there’s always room to grow.

Fox – I’m so glad we have been a part of that, and I can’t even begin to picture you 40 lbs heavier! Tell me about this “meat free” diet of yours 😉

BK – I knew you’d want to talk about that. Well, I’ve been a vegetarian since high school. My (well meaning traditional Polish) parents used to try and get me to eat meat with little success. By the time I was in high school they understood that this was my choice, or at least they (almost) gave up on trying to get me to eat meat. I gave it up for Lent under the auspice of religion. My Catholic parents couldn’t argue that one and they let me be. I’d first made the decision as a child while in Poland on vacation with family. I remember playing with the chickens that kept in the yard, and then being served chicken for a family meal, and putting it together.

Fox – Being a successful CrossFitter on a vegetarian diet can be a challenge. How do you go about getting enough protein to recover?

BK – I eat lots of eggs, like a few dozen per week. I also eat lots of lentils which I soak and supplement with protein powder too. Unlike many vegetarians I eat no grains. Going gluten free was one of the best things I’ve ever done for my health and now I avoid all grains. To make up the difference in calories I also eat a ton of fat.

Fox – Smart choices! I love it. Tell me a bit about you outside of the gym. Where are you from? What do you do for work and fun?

BK – I’m from the Detroit suburbs. I grew up there and went to college an hour away. I was born in Detroit proper though and went to school at the University of Michigan in Ann Arbor, so I consider myself a city girl. I had a pretty traditional Polish Catholic upbringing, which meant Polish language school and folk dancing and all. I came to New York on a family trip when I was about 13 years old, loved it, and knew I’d live here. I moved to Brooklyn when I came to New York and have been here since. I work as a public interest lawyer, i.e. the kind that doesn’t make tons of money but has a lot of meaningful and rewarding work. For fun, besides CrossFit I like to spend time with friends, eating a great meal, enjoying a good glass of wine and exploring what NYC has to offer. I also recently started meditation and am really drawn to it. I find it to be a nice parallel to CrossFit.

Fox – What do you see as your strengths and weaknesses in the gym?

BK – I’m working on getting stronger with weights, and finding it in myself to just let it rip every now and then. I think I do better on longer, chipper style workouts. I can really tune in with myself and keep moving. I find this to be somewhat similar to meditation.

Fox – Really interesting stuff. Last question. What do you think we should look for in a future AOM?

BK – Someone who is balanced and has a spirit to persevere. Someone who is enthusiastic about not only their own process but also about others. Something I really love about CFSBK is that it fosters both individuals and the community to be the best they can be.

————-

Huge congrats to Barbara. We couldn’t be prouder to have her as a member of the community, and to see the progress she’s made in sticking with the program even while the friend who prompted the challenge that brought her to us bowed out long ago. We look forward to still more progress and to seeing her ‘let it rip’ on a WOD every now and again. And, to seeing her demo some of the traditional Polish folk dance.

Matt Ufford and Fight Gone Bad 2010

Fight Gone Bad 2012

As of last night, we have a total of 56 athletes signed up for FGB!  Last year we had about 100 so we’re over halfway there.  Now we understand that some of you are new to FGB and might not be sure what you’re signing up for so we thought we’d answer a few questions here about it:

What if I can’t attend on Saturday 10/20?
Sign up anyway and select the option to be on Fight Gone Belated!  We’ll do our best to coordinate a make-up date with those athletes that can’t attend so that you can still participate in the fun!  You’ll still get to create a team name, participate in fundraising and get a FGB tshirt!

Why are we fundraising?
In the past, our annual FGB Fundraiser has been a great way to bring our community together to support great charities.  And because Brooklyn has been good to us, we want to help give back to the very community CFSBK is proud to call home.  That’s why we chose to support the Brooklyn Community Foundation.  If you haven’t already, make sure you visit their website to check them out.  Or if you’re lazy at least check out their list of Grantees and we’re sure you’ll find one or two not far from you!

Will there be a fundraising minimum? 
While we’d love everyone to make attempts to raise funds, there will be no fundraising minimum to participate.  However, as in years past, there will be prizes awarded to the top Individual and Team fundraiser! 

Ok, you keep talking about fundraising but how should I do this and when should I begin?
Once our registration deadline ends on 9/11, we’ll create teams consisting of 5 athletes.  Shortly after, athletes will get an email from us with their team assignments and all of the details to set up your fundraising page.  We’ll be using Crowdrise as our fundraising platform and participants will have individual fundraising pages that will be super easy to share with friends and family!

What is this workout again? What if I can’t do the workout Rx’d?
Here’s a description of the workout.  And don’t worry, we’ll have scaling options available! 

So the day begins at 9am but how long will it last?  When will my team go?
The length of the event will depend on how many total athletes/teams we have.  We will run 2 teams through the workout simultaneously and will have new heats starting about every 20 mins.  Unfortunately, we won’t be able to tell you exactly what time your team will be going until closer to the event.   We hope though that you plan on spending a few hours with us, not only competing but also supporting your fellow teams.  And as usual, we’ll have some tasty adult beverages to enjoy!

Ok, I’m sold.  Where do I register?
Sign me up for Fight Gone Bad 2012!

______________________
The Revolutionary Guide To Manly Short Shorts 70s Big
Gillian Mounsey Bench Presses Body Weight For 30 Reps GM
Institute for Justice takes the case of paleo blogger, files suit Hunter-Gatherer
Comparing Mortality Rates Between NFL and MLB Players Grantland

Fitness

5 Rounds of:
In 1:00, perform 10 Ring Rows
In 1:00, perform Max Reps Double Unders, Attempts or Single Unders
In 1:00, perform 10 Strict Dumbbell Presses
In 1:00, perform Max Reps KB Swings
_________________

Performance

5 Rounds of:
In 1:00, perform 7/4 Strict Pull-Ups
In 1:00, perform Max Reps Double Unders
In 1:00, perform 7/4 Handstand Push-Ups
In 1:00, perform Max Reps KB Swings

Score is highest/lowest DU/KB round
Post pull-up and DB rx to comments.

Steph P at Kilimanjaro
On Tuesday, August 28th around 10:30am local time in Tanzania, Africa, I reached the summit of Mt Kilimanjaro, 19,341 vertical ft above sea level with 9 other Team Fox members.  Together, we finished the 6 day trip (4.5 days up, 1.5 days back down) and have collectively raised over $77,000 for Parkinson’s research.  The climb was probably one of the most mentally and physically challenging things I’ve done to date, and by far one of the most rewarding.  It was a caveman’s worst nightmare – basically eating bread at every meal.  Here I’m jumping as high as I possibly could at the summit, which ended up being about 3 inches off the ground.  

I want to thank everyone who’s supported this journey – whether with great words of encouragement or with donations to Team Fox.  My brother and I have raised just over $23,000 together, surpassing our $20,000 goal!!  There is always a continued need to fund PD research, so if you’d like to see more of our story, you can check out www.teamfox.org/goto/paddocks.

Supple Leopards Unite

I talked to Kelly Starrett last night and he said based on the number of book orders we have in so far, we’re  one of the top affiliates on track to possibly win the Affiliate Gym Raffle. Anyone interested in pre-ordering “Becoming a Supple Leopard” should email David(AT)CrossFitSouthBrooklyn.com with “Leopard” as the subject line. We’ve got about 80 orders in so far!  The deadline for the raffle is Sept 14th, so we’re going to extend the window the gym has to maximise our total.

AFFILIATE GYM RAFFLE
The affiliate gym that orders the most books (wholesale prices when purchasing 10 copies or more), wins a free Movement and Mobility Seminar with Kelly Starrett at their gym. To purchase wholesale books, please download and complete the Wholesale Book Order Form (11-49 books) or Wholesale Book Order Form (50+ books) and return it to juliet@sanfranciscocrossfit.com for processing. Over 10 books = 50% off the cover price and over 50 books = 55% off the cover price.  (David does all of this, just email him to confirm you want the book)

It’s a Birthday Party

CFSBK is celebrating our 5th anniversary on Friday, September 28th.  Mark your calendars for food, drinks, debachury and burpees!

Sign up for Fight Gone Bad!

Time is of the essence! Fight Gone Bad 2012 is approaching. If you participated in any of our previous Fight Gone Bad events you know how amazing this event is. The teams, the t-shirts the charity.  Each year we come together for 17 minutes of hell to give back a little to those in need. This year we’ll be supporting The Brooklyn Community Foundation! Read up on the BCF and take a moment to sign up.

Sign me up for Fight Gone Bad 2012!

Registration deadline: 9/11

___________________
In a Mass Knife Fight to the Death Between Every American President, Who Would Win and Why? (per JB’s Request)
Donny Shankle Talks Hand Care
Cobalt Blue’s Story
Karen Pierce Does 100 Thrusters at 95lbs

Fitness: Perform 4-5 Warm-Up sets then a reasonably heavy 3×5 across

Performance: Perform 6-7 total sets to find a heavy single. Afterwards drop back to 80% and do 1 set of 4-10 reps. Prioritize upper back integrity.

Post loads to comments.
conjugate squat e2/6
___________________

Perform 5 Rounds for max reps of:
1:00 Max Calories Rowed
1:00 Max Wall Ball Shots
1:00 Rest

Post total reps and Rx to comments.

Dogs Are An Important Component of Fitness!

• Registration for FIGHT GONE BAD 2012 will be open through 9/11. Sign up today!!
• We currently have 55+ orders in for Kelly’s book. Remember to email David(at)CrossFitSouthBrooklyn.com with “Leopard” as the subject line if you’d like to be included in the wholesale/presale promotion.

General Informed Freestyling

A common theme from Mobility WOD is the idea of “informed freestyling”.  Basically, when you’re mobilizing, instead of remaining static and settling into a singular position, you’re actively moving around trying to loosen up the tissue and hunting for other restricted areas.  I’m a huge fan of total body informed freestyling in response to or as preventative maintenance for general stiffness.  One way to approach this is extensive DROMs, but my bias is towards ground based movement. Ideally this is accompanied by a foam roller, straps and a lacrosse ball.  More often than not, a mobility rx is reactive and targeted towards tissue you know is tight and preventing you from getting into positions you want to achieve.  There’s absolutely nothing wrong with that and probably the way you should spend most of your time stretching out. The problem however, is that sometimes it’s at the expense of a more generalized approach to soft tissue health. 
Lets start with the mindset that general stiffness is not normal and that you can do something about it.  To make an analogy, if you walked around hungry all day, a light would go off in your head to do something about it.  We don’t often listen to our bodies in the same way when our joints feel creaky and muscles feel stiff.  This should be a huge red flag that you need to spend a little more time doing generalized restorative movement.  Here are some quick benefits of a short total body movement session:

• Increased blood flow = Increased nutrient transport and hydration to all your tissues
• Excess metabolites are pushed into the lymph (think of it like “cleaning” an area of excess junk)
• Synovial fluid is pumped into your joint capsules, lubricating them
• With dedicated a breathing strategy and a modest pace, you can increase parasympathetic nervous system activity and decrease anxiety

Okay so how do we do it? Well there’s no one right way to do this and how you’re feeling that day should dictate your session but here are some general guidelines.

1. Set aside some time and space to move.  10-15 minutes should be enough to feel a lot better, I often put on a record and go at least until one side finishes. My preference is before bed since you can attack a whole day’s worth of stiffness and it’s a great way to unwind mentally. In terms of space, I love love LOVE my square36 mat.  Yoga mats provide insufficient area to move around on and I constantly have to reposition myself or the mat. (use the discount code cfbrooklyn36 to get $10 off a S36 mat!).

2. Start low and work high (or vise versa).  Start by doing some D-Dog calve marches, manually rolling your feet around, stretching out your toes, maybe using a LAX ball on your feet. Gradually work upstream spending more time in areas that feel tight.  Use stretches you remember from Group or Active Recovery class, make stuff up, work basic splits, twists, bends and be creative. You’ll undoubtedly find positions that feel great and areas that are tight.  Keep your breathing consistent and deep.

Here are some videos from our buddies at Body Tribe that might give you some more ideas:
Quick Mobility Play
Tav’s Brutal Recess
Staying Loose

3. Pepper in some Foam Rolling, LAX work or band stretches.  You might even start here and then get into the informed freestyling.  If you’re not sure what to do, take an Active Recovery class!

4. End with some deep breathing laying flat on your back, drink some water then go to bed!

Related Videos:
Gil Hedley: Fascia and stretching: The Fuzz Speech
Always Be Mobilizing
Informed Freestyling Always

Fitness: Perform 3-4 Warm-Up Sets then a 1×5 Work Set 5-10lbs heavier than last week

Performance: Perform 2-3 Warm-up Sets then 1 Speed Deadlift performed every :30 for 8 intervals.

Band tension at the top of your pull should be about 20% of your true 1RM. Use the guide below to select

Band Tension Guide:
350-400+lbs: Thin Green
300-350lb: Blue Band
250-300: White
200-250: Red
Less 200: No Tension

Please Re-Read the Dynamic Effort Deadlift article if you think you want to do the Performance programming this cycle. Remember, unless you’ve got 9+ months of accumulated deadlift training, you’re better off doing the heavy 5’s in Fitness.

Post loads to comments.
DL e2/6 compare to 8.27.12
____________________

4 Rounds NFT of:
6 Barbell Romanian Deadlifts
Accumulate :25 in an L-Sit

Performance folks can load the RDL around 60% of your true 1RM, fitness folks can load it around 60% of today’s work sets.  Use a double overhand grip.

Fight Gone Bad 2011

Announcing Fight Gone Bad 2012!

Since 2008, CrossFit South Brooklyn has conducted a yearly fundraiser in the form of a workout called “Fight Gone Bad”.  In the past we’ve raised funds to serve such charities as Wounded Warrior Project and LiveStrong. This year, we wanted to keep our support local and will be raising funds for the Brooklyn Community Foundation.  BCF is an organization dedicated to improving the lives of people in Brooklyn by strengthening communities through local giving, grantmaking and community service.

When?
Saturday, October 20th, beginning at 9am.

What is Fight Gone Bad?
Three rounds of:
Wall-ball, 20/14lb, 10ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

WOD Demo

How do I sign up?
Just click on the link below to register!  Once we’ve got folks registered, we’ll then assign 5-person teams and send you info on how to start your fundraising efforts!

Sign me up for Fight Gone Bad 2012!

Registration deadline: 9/11

Feel free to post any questions to comments.

__________________
Keeping your Gym Environment Strong Cathletics

Happy Birthday, Coach Margie!!

A Very Red Malcolm Does a Beach Headstand to Press Out

Attention Mobility Fans:

As many of you know, Kelly Starrett, creator of the infintely useful MobilityWOD is coming out with a book.  This mamoth hardcover book will be 400+ pages, contain 3,500+ photographs and no doubt be Kelly’s magnum opus.  The gym will be buying a few copies and wants to know if you want in too. At retail, the book will cost $59.95 but pre-order sales will be $29.98 for orders of 10 or more.  If you’d like to get in on the pre-sale discount, please email David(AT)CrossFitSouthBrooklyn.com with “Leopard” as the subject line.

“Becoming a Supple Leopard”
The Ultimate Guide To Resolving Pain, Preventing Injury, and Optimizing Athletic Performance
By Kelly Starrett with Glen Cordoza
Website

Current Pre-Orders In:
1. Jason F
2. David McG
3. Tom S
4. Nino D
5. Laura M
6. Noah B
7. Alex H
8. Inka H
9. Gabriel B
10. Erica/Greg N
11. Joy M
12. Rickke M
13. Carlos and Christine G
14. Richard G
15. CFSBK!

If you’re not on this list, you need to email me ASAP to jump on the pain train to mobility town.  I’ll be ordering the books late this week and then will hit everyone up at the gym for the $$.

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Stopping The Spread Of Misinflammation Starting Strength
What is Labor Day?  Wikipedia
Prevent an Avocado or Guacamole from Turning Brown with an Onion Lifehacker

Fitness

5 Rounds not for time of:
10 Reps, Bench Press
12 Ring Rows or 5-10 Strict Pull-Ups
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Performance

Strength Cycle Takes To The Wall

Remember we are Closed Tomorrow for Labor Day. Classes are on as normal today, including Open Gym this evening.

CFSBK Book Club Details

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What are your Labor Day Plans?