Huge Congratulations to Bethany and Allan on the birth of their first son, Alexander Connor Erskin aka “Rocket”!!!!!

Coach Margie recenly broke one of the bones in her foot at a Brazilian Jiu Jitsu class. She’ll be hobbling around on crutches until she’s all healed up. Get well soon, Coach Margie!

CrossFit South Brooklyn Alumni Steph “Snip” W was recenly published in Mikro Kosmos Journal, congrats, Snip!

Hail to the CFSBK Queens! Check out the photo album from this weekend’s event.  Thanks to Dan R and Asta F for taking pics.

New Rates for CFSBK

CrossFit South Brooklyn will be implementing some increases in Group Class training rates that will take effect on March 15th. Since our humble beginnings under the F line back in 2007 CFSBK has never raised prices but due to increased overhead costs and substantial investments into our program, the time has come for a little bump.  In the past 2 years alone our gym has grown exponentially and invested right back into the business to ensure a high quality experience for all our members. Firstly, we made the big plunge and moved into our current home here at Degraw Street as well as added 3 coaches (Jess, Noah and Josh) to our team. On top of that, we upgraded the website, acquired boat loads of new equipment, hired a nightly cleaning staff, increased the number of weekly classes, training options and are currently in the process of hiring a full time office manager. Finally, we’ve spent thousands of dollars on staff education to ensure we can provide the best experience for everyone who walks through our doors.

We firmly believe that CFSBK is one of the best physical culture establishments in Brooklyn (and beyond!) and we can’t wait to take everyone along on our continued growth and development.  We appreciate the commitment and the hard work everyone puts into their health and count ourselves lucky to be a part of your journey.

Personal Training

30 Minute Session:
$55* New!

Single Session:
$90 +$15 per session

10 Pack:
$800 ($80 per session)

20 Pack:
$1,450 ($72.50/session)

*PT Rate changes are effective immediately.

CrossFit Group Classes

Drop in
New Rate: $25 (+$5 per class)

10 Class Punch Card
New Rate: $200 (+$1.50 per class)

2xW Membership
New Rate: $175 (+$2 per class)

3xW Membership
New Rate $215 ($1.50 per class)

5xW Membership
New Rate: $230 (+$1 per class)

DISCOUNTS

We’re increasing our discounted membership rates from 10% to 15%.  The following populations will be eligible for discounts:

+ Military/Armed Forces
+ NYPD and All State/Local/Federal Law Enforcement
+ FDNY
+ EMS
+ Students
+ Teachers* New!

All current memberships will stay active through March 15th at which point we’ll start transferring to the new prices. We’ll honor the current rates to your first charge after March 15, so if you get charged the 20th of each month, on March 20th you’ll be asked to switch over to the new contracts.

____________________
Brains and Brawn NY Times
Obesity Epidemic May Have Peaked In U.S. NPR
The Secret Advice of a Vegan CrossFitter Breaking Muscle

Advanced/Intermediate: 3-3-3-3-3

or

Novice: 3×5

The Floor Press is essentially a Bench Press minus the actual bench.  At the bottom of each rep, there will be a momentary pause before locking the bar out over the chest. The pause at the bottom of a Floor Press does two things; firstly it removes the stretch reflex normally present in Bench Pressing. This will produce a similar training effect as seen in Box Squats where the pause at the bottom forces your muscles to move the weight without the benefit of an elastic rebound.  Secondly, a slow and controlled Floor Press will protect your wrists and upper arms. That’s also pretty important..

Post loads and thoughts to comments.

As Many Rounds as Possible in 7 Minutes of:
15 Box Jumps
15 Kettlebell Swings

Choose an Rx that will allow you to non-stop for all 7 minutes.

Post rounds completed and Rx to comments.

Barbell Warm-Ups

Upcoming Rest Day Dinners

Want to wine and dine with some fellow CrossFitters? Check out these upcoming Rest Day Dinners hosted by the CFSBK community.

• 02/03/12 Rest Day Dinner #4
• 02/10/11 Rest Day Dinner #5
• 02/17/12 Rest Day Dinner #6
• 02/24/12 Rest Day Dinner #7
• 03/10/12 End of Challenge Potluck and Awards Ceremony

Announcing Ken’s Ring Strength Series

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:
Sunday, February 12th
Sunday, February 19th
Sunday, February 26th
Sunday, March 4th

1pm-2pm

Price:
$60

Cap:
6 Participants

To Register:
Please email David(AT)CrossFitSouthBrooklyn.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.

__________________________
Yuri van Gelder Training 2011
Playing With Ring Pushups (Nicole) CrossFit
Worlds Cutest Yoke Walk
Worlds Cutest Farmer’s Carry

Burpee 101

Power Snatch 101

then,

For time:

40 Burpees
20 Power Snatches 95/65
20 Pull Ups
20 Burpees
10 Power Snatches
10 Pull Ups

Post time and RX to comments.

All Hail!-Team SBK at Yesterday’s ‘Hail to the Queen’ Event

Congratulations to all of the Team SBK on their performance yesterday!

Congratulations to Mobina on completing her first ever 5k Run and congratulations to Peggy PL on her first double unders!

Teaser Class Moves to 10AM Starting Today!

Our weekly free Teaser Class is now at 10AM.  This is the perfect opportunity to come experience what we do for yourself.  RSVP to info(AT)crossfitsouthbrooklyn.com

Steve I. Can Show You How to Stunt

Steve I. recently joined our ranks and is not only a great addition to the SBK community but is a kick ass stuntman as well.  Steve has quite the filmmography and has worked on everything from Inception and the upcoming Batman film to Gossip Girl!  Steve has a few badass videos of him training and practicing his craft:

Flipping with Guns aka “That Sh*t Cray”
Training-Kicks
Flips and Tumbling
Stunt Driving Practice

We welcome Steve to the gym and ask you to remember that he is a trained professional. Please do not attempt any of the things you’ve seen in the videos at home or at the gym!

___________________
Stone-Age Social Science May Have Resembled Ours Ars Technica
From 83 Pounds to the Games: Cheryl Nasso CrossFit
Kicking Door Down: Deb Cordner Carson CrossFit

65%x5
75%x5
85%x5 (No rep out)

*If you made all your reps last cycle then add 5-10 lbs to your deadlift training max. 

Post loads to comments.
Compare to 1.7.12

then,

4 Rounds NFT
20 Goblet Squats
5-10 Strict Chin Ups
*Goblet squats should be moderately heavy
*Athletes may sub supinated ring rows or banded chins

Post loads and RX to comment.

Noah O. sets up his pull from the floor

Active Recovery Moves to 11AM Starting Today!

Get all the mobilizing and recovery you know and love an hour earlier starting today!  David O’s AR class will now be meeting at 11AM. 

Good Luck Team SBK at the Hail to the Queen Showdown! 

We wish the ladies representing our team the best as they fight to bring home the crown! 
Team SBK is:
Jess F
Stella Z
Lana Z
Asta F
Sarah LR
Mellisa L
Christine D
Ellie JM
Marian L
Katie Moh
Kate D

Get it ladies!!

Gym Etiquette

By Coach Noah

In the early days of Crossfit, long before Reebok, before Inov-8, heck, back when aspiring Firebreathers still weighed their half baloney sandwiches before consumption, Crossfitters were a prim and proper bunch.  Donning their finest finery, they silently performed their WODs, cleaned up their mess, quietly clapped for their peers, and then pedaled back home on their giant-front-wheeled bicycles to wax their mustachios.  Ah, the Golden Age of Crossfit.

I kid, I kid.  There never was such a time- Crossfit is inherently an inexact, sweaty, bloody science.  Every day we push ourselves to our limits, possibly redistribute prior meals into garbage receptacles, and generally use our time in the gym to blow off steam, aggressively pursue our own goals, and most importantly, have fun.

That being said, there is a place for some etiquette within the gym.  Rather than add a 9th class onto Foundations, where fledgling CrossNoobs learn how to balance books on their head while breaking down barbells, please bear with me for a mostly philosophical, no-nuts, no-bolts treatise on how to be a model citizen in our little exercise utopia.

Equipment and Environment

One of the biggest reasons people join Crossfit gyms is for all the wonderful toys available to punish ourselves with.  Bumper plates, rings, Prowlers- most of this equipment is rarely glimpsed in the Globo Gym world, often pushed over in a corner, collecting cobwebs.  At CFSBK, and gyms across the multiverse, owners pride themselves in keeping their equipment up to date, in working order, and constantly searching for the newest and best equipment money can buy.  

Notice I said “money.”  Crossfit equipment is freaking expensive!  With that in mind, please be a gentle custodian of the equipment you use at the gym.  Obviously, we would never bail an unloaded barbell, but our stewardship can continue further- not bailing weight unless absolutely necessary, not testing the precise tensile failure of bands, and so on.  Although our equipment can take quite a beating, it isn’t indestructible- treating it with loving care will allow it to last much longer, and free up that moolah for buying Shake Weights.

Also, please try and wipe down sweat, blood (!!!!), and any other detritus you expel during your athletic endeavors.  That’s nasty.

We normally put our equipment away after doing things to our bodies most people would deem cruel and unusual.  We’re tired, shaky, and thinking about the Bierkraft Paleo Special we are soon to devour (that’s a plug Ben, ahem, ahem.)  Please, please take a second to try and put things where they belong and make sure you return every implement you used.  Bumper plates haphazardly stacked like rims at a shady tire shop, dumbells thrown under the shelf with no care for David’s precisely charted pyramid stacking scheme, bands left hanging like lonely noodles- every time this happens a WOD Angel loses its wings.  This applies further to the larger environment of the gym- most of us spend a solid chunk of our week here.  Treat it like home, and keep it clean and tidy like its home, and it will feel like home.  Just to be clear, no, you cannot sleep under the kettlebells if you don’t pay your rent.

People

I’ve spent far too long talking about inanimate objects (although I believe that 2 Pood Kettlebells do possess the souls of demons.)  Let’s talk about the most important element at any Crossfit gym- people!  Our stalwart daily compatriots, our classmates have seen us through hard fought reps, scary bails, and triumphant PR’s.  We are a brother and sisterhood bound by the unbreakable smell of sweaty socks, and we must treat each other accordingly.   After you yell “TIME,” take a second, re-swallow your lunch, and then start your 2nd WOD- cheering others on.  You don’t have to quote epic poems of heroic struggle, read excerpts of Patton’s speeches, or attempt technical cheerleading formations.  Simple “yeahs!” “go’s!” and “Get it’s!” suffice.  If you have caused such irreparable harm to your central nervous system that you can no longer talk, just clap.  When you do a WOD, the whole gym is a team.  Cheer for your teammates, and don’t leave before every single person who started the WOD is done.  Unless you have really caused irreparable CNS damage- you might want to see a doctor about that.

Be mindful of people working out as you’re in the gym.  Don’t walk across the field of vision of someone chasing a 1RM clean or narrowly avoid someone squatting heavy while going to get a kettlebell.  This is distracting and frustrating for the lifter, and can be avoided by simply taking your time and being mindful.  The gym is a busy place, but try your best to not disrupt others as you go about getting your swell on.

Lastly, an important element of being a noble Crossfitter is to be honest about your work and effort.  Cutting corners, whether it be in partial ROM reps or shorting your rep counts, hurts your fellow gym members by distorting their data, but more importantly stunts your growth.  Remember, if you can’t remember if you’ve done 14 or 24 reps, assume its 14- you’ll only be 10 extra reps stronger at the end.  Treat each rep as an opportunity to show how good you are at the movement, perform them correctly before you perform them quickly, and don’t take a call of “missed rep” or a coach asking you to drop weight as a personal condemnation.  The members at CFSBK are better at this than almost any other gym I’ve ever seen, but it still bears repeating- be your own strictest judge, and hold yourself to the highest standard of personal virtuosity.  

In sum:

– Put your equipment away in its place after you’re done
– Cheer on fellow CrossFitters when you’re done with your own workout
– Don’t unnecessarily abuse the equipment
– Mind others space and field of vision, especially when they’re lifting heavy.
– Don’t short reps
– Practice Technique and consistency before technique
– Listen to your coaches, we’re working in your best interest.

Consider this etiquette lesson complete!  You can stop balancing the book on your head, and don’t worry about which fork goes on which side while you do your burpees.  Simply treat your equipment, facilities, and, most importantly each other, with care and kindness.  Huzzah!

___________________
Paleo Potluck Recipes: Steak & Chimichurri Sauce Brooklyn Paleo
Is There a Perfect Human Diet? Psychology Today

Car(ve)los

Active Recovery will meet at 11AM this Saturday

Teaser Class Moves to 10AM on Sunday

Starting this week Teaser class will be held at 10am on Sunday.  Tell your friends!

Noah has 2 Slots Left for His Kipping Pull-up Workshop!

Coach Noah’s kipping pull-up workshop has only two slots left.  If you’re a prince with 3+strict pull-ups or a princess with 1+ strict pull-up you are eligible for the class which will meet Saturday, January 28th at 1pm.  Class is $10 and you can contact Noah at noah(AT)crossfitsouthbrooklyn.com

CFSBK Ladies Will Duke it Out to see who is Queen in Queens

An all ladies contigent of Team CFSBK is heading out to CF Queens tomorrow for their second annual “Hail to the Queen” competition.  They will be putting their skills to the test against other female competitors from the local CF community over multiple events.  Ladies we wish you all luck tomorrow and look forward to hearing news of your badass performances as it rolls in. 

The first WOD is a “Chipper” Style workout of:
10 Handstand Push-ups
20 Pull-ups
30 KB Snatches-15/arm (or KB Swings) 16kg
40 Wall Ball 14#

There is an 8 minute cap on this WOD. 

Check out the event’s promo video HERE. 

Any participants meeting at the gym before rolling out to Queens should plan to meet at CFSBK at 7:30am.  Any questions about the event can contact Coach Jess Fox at Jessica(AT)Crossfitsouthbrooklyn(dot)com. 

Gunning for that Number 1 Spot: Assault on the Leader Boards

Over the last couple of weeks CFSBKers have been gunning for the top spots on our leaderboards kicking ass and chewing bubble gum.  Here’s a short list of the new PRs and top finishes that have gone up on the boards this week:

Jason H. Half-Marathon 1:48:12
Sarah LR 2K Row 8:20.4
Dan H3 1-RM Pull-up 136#
Josh M 1RM Turkish Get Up 136#
Josh M  Clean 286#
Katie M Jerk 163
Kate D Annie 5:18
Ellie M Annie 5:22
Jackie Z Annie 6:24
Rickke Jackie 6:43
Joe O Murph 31:52
Dave B BSQ 540
Alex H Press 205
McDowell M OHS 240

Those are big numbers and fast times guys!  Remember records, like rules, are meant to be broken!  Who is gonna take them down? 

___________________

What are your strategies for getting more/better sleep? 
___________________

The Erg Stroke Drag Factor Bubble Erg Rowing
Annie Sakamoto Prepares for 2012 CrossFit
Holmberg Talks Consistency CrossFit
Training During Ramadan (A CFJ Preview) CrossFit

65%x5
75%x5
85%x5+

*If you made all your reps plus some extra on the rep outs last cycle add 2.5-5 lbs to your press training max.

Post load and rep out to comments.
Compare to 1.5.12

then,

5 Rounds for time of:
10 1 Arm DB Clean and Push Press/arm
30 DB Swings
*Use the same DB for both movements.

Post load and RX to comments.

Dave P. Jerks 150kg (330lbs) for a Double

Congratulations to SBK Friend Jacinto Bonilla!

Jacinto B. took first place in the 60+ years-old category at the Northeast Masters Tournament hosted by CrossFit Norwalk.  For a full rundown of the WODs check out the results page here!

Help Lana Z. Raise Money for her latest Design Project and A Great Cause

Here’s a letter we got from CFSBK and creator of Brooklyn Paleo about her upcoming project “Art Not Arrests”:

“I’m writing to ask that each of you consider donating toward my latest design project, if you are able. After a series of shootings in my neighborhood last summer, my friend and I were inspired to do a design project that would help raise awareness for ways to help stop gun violence in Brooklyn. This is what we came up with! 

http://www.kickstarter.com/projects/lana/art-not-arrests-garden-installation?ref=users  

Please give it a read over and watch our adorable video to learn more! If you can spare some cash we would greatly greatly greatly appreciate it. There are wonderful rewards to be had!! Including super bad ass hoodies. I know how you guys like hoodies!

 
P.S. I am willing to do burpees for donations made my CFSBK people… if that’s what inspires you.”

65%x5
75%x5
85%x5+

*If you made all your reps plus a few extra on the rep-outs then increase your squat training max by 5-10 lbs

Post loads and reps to comments.
Compare to 1.3.12

then,

8 20 Second Rounds for reps of:
Power Cleans
Rest 40s
*Cleans should be heavy. Your goal is 4 to 6 reps per round.

Post loads and reps to comments.

Kate Denny Man-Makin’

Moving forward on the Wendler 5/3/1 cycle

By Chris Fox

If you made all your reps plus some on the rep out sets:
…you will increase your maxes by 10 lbs on the squat and dead, and 5 lbs on the press. This will not change your work weights too much, you will attempt to match or beat the previous weeks rep out volume.

If you hit the required minimum but no extra:
…you will stay at the same maxes and attempt to go above the minimum on the rep out sets.

If you missed on the rep out sets:
…Was it a technique fail? Then stay at the same weights and work it out
…Was it just too heavy? (maybe you used maxes that you currently don not own?) Lower your maxes and attempt to go above minimum on the rep out sets.

Noah’s Kipping Pull-up Workshop is Saturday!

 Join Coach Noah Saturday, January 28th at 1pm for an entire hour dedicated toward mastering the kipping pull-up.  The buy-in is 3 Strict Pull-ups for guys and 1 Strict Pull-ups for ladies.  Contact Noah at noah(AT)crossfitsouthbrooklyn.com to RSVP.

___________________

Based on the advice above, are you increasing, holding or decreaseing your training max? How many reps do you think you can hit tonight?
___________________

CrossFit Football for CrossFit Talk To Me Johnnie
Brown Fat’s Busy Slimming You Down NY Times
No Obesity Link to Junk Food in Schools NY Times

Josh M. and Marcos both think they got the ‘Big Piece of Chicken’

Congratulations to Sarah LR on getting her first four strict Handstand Push-ups!

Fish Oil is Back! 

We just got a new shipment of Fish Oil!  Get yours next time you’re in the gym!

Coach Noah’s Skill Session: Kipping Pull-up Class This Saturday

Got strict pull-ups?  Then it’s time to get the kipping under your belt.  Have a kipping pull-up but look more like an MC Hammer on crack(humpty) on the bar than a world-class gymnast?!  Join Coach Noah Saturday, January 28th at 1pm for an entire hour dedicated toward mastering the kipping pull-up.  The buy-in is 3 Strict Pull-ups for guys and 1 Strict Pull-ups for dolls.  Contact Noah at noah(AT)crossfitsouthbrooklyn.com to get in where you fit in.

SBK Ladies Competing at CF Queens’ “Hail to the Queen” Comp this Weekend

Our friends at CrossFit Queens are hosting their second annual “Hail to the Queen” competition.  This is a great opportunity for women of all levels to come out and test their prowess against/with other local CrossFit ladies.  This competition is 4 events designed to find the fittest woman in all the land.  You can check out the event’s promo trailer HERE (See if you can spot the SBKers!).  We’re have a kick-ass crew of ladies representing us at this event they are:

TEAM SBK:
Jess F (Check out her Athlete Profile Here!)
Stella Z
Lana Z
Asta F
Sarah LR
Mellisa L
Christine D
Ellie JM
Marian L
Katie Mo
Kate D

We wish all these ladies luck this weekend!
___________________

History of the CrossFit Games CrossFit
Livestock Industry Wins Supreme Court Appeal CNN
Nation Impressed by Feats of Very Strong Little Boy The Onion

Spend 20 minutes on handstand practice

then,

Spend 10 minutes working on double unders

then,

spend the remainder of class foam rolling and/or stretching

Post handstand progressions/consecutive double unders and reflections to comments.

Please sir, can I have some more!

Teaser Class Moves to 10AM!

Our free weekly Teaser class is now moving to 10AM on Sunday mornings.  This is the perfect way to come experience what we do for yourself.  If you’re interested in attending this Sunday’s class please RSVP to cfsbkinfo(at)gmail(com). 

Active Recovery is at 11am this Weekend 

David’s Saturday active recovery class will be held at 11AM this weekend.  Come an hour early to mobilize your business!

___________________ 

How are you feeling after the first three weeks of the new cycle?  Do you have a strategy/approach for your upcoming rep outs? 
___________________

Handstand to Forward Roll Progression Gymnastics WOD
Handstand Against the Wall Progressions Part 1 and Part 2 Gymnastics WOD
The Evidence for a Vegan Diet The Atlantic
The Weighting Game Robb Wolf

You’ve been set up with one of CrossFit’s finest ladies! Come on down to see which girl you’ll be entertaining this morning!

Gracias!

Thanks to everyone who came out last night for our first 2012 Paleo Potluck. There were some amazing dishes and deserts on display last night.  We had a blast seeing everyone in their “normal” clothes getting a chance to connect with their fellow SBKers.  Our next Potluck is early March after the challenge. See you then!

Meet the CrossFit Girls

Below is a little cheat sheet with all the CrossFit Girls listed out for you. Each name that is hyperlinked leads to a video of that workout.

How many of these workouts have you done? Which is your favorite and least favorite?