8 Intervals of a 250m Row.
Rest at least 2x what each sprint takes you. Try to stay consistent for all 8 repeats, don’t blow up the first interval and lose your lunch by round 5

Post time to comments.
compare to 11.26.11 or 9.26.11 or 7.14.11

Jayson S mid workout, 5 Rounds of: 5 155lb Back Squats and 10 Kipping Pull-Ups

Thus Ends Mobility WOD

Kelly Starrett has completed his 365 Day Mobility Project! Looks like a new site with better searchability and some more features is on the way.  Below are the most important lessons K Star has learned while doing the MWOD.

• Athletes need to be treated like athletes.  Tubes of foam are for children.  Mobilization tools for athletes need to be legit.

• We’ve got to keep  mobilization within the context and language of the movement we are trying to change.

• Humans are hard to kill.  We have enormous capacity to heal and change.  Anywhere, anytime, anyplace.  We can probably fix about 80% of      our business ourselves.

• There are no days off.  Fifteen minutes a day is more than enough time to deal with your crap.  But you need to do it everyday.

• Programming to the movements of the day drives the relationship between cause and effect for athletes. Daily, topical, specific mobility  interventions allow for dynamic programming for large groups and meaningful use of time.  Test and retest progress and position.

• Prioritize Motor Control through well performed movement first.  Then mobilize second.  Much of the pain and dysfunction with which athletes deal is a result of crappy movement.

• Never go in the pain cave.  Leopards don’t live in caves. Pony up.

• Performance is the only metric that really matters, because good mechanics and technique is never a compromise .

• You should never sit down.  Ever.  Don’t you even think it.

• People are clever, smart, and greedy.  Empowering athletes to deal with own crap before it becomes critical is the way of the future. And they can do it.  Tying changes in behavior to ego (everyone likes going faster, being stronger, and hurting less) always works.

• We have so much untapped potential.
  
  

Do you have a favorite Mobilization or lesson you’ve learned from MWOD?
___________________
Bob Harper from America’s Biggest Loser talks CrossFit
Info Graph: Carbs are Killing You

70%x3
80%x3
90%x3

Novice lifters will continue their linear progressions adding 5-10lbs as appropriate.

Post loads to comments.
compare to 1.28.12 or 1.13.12

“Death By Burpee”
1+ Burpee on the minute, every minute for 20 minutes.

If you fall off before the 20 minute mark, start over at 1 on the next minute and finish your last minute as a rep out.

Post Rounds completed to comments.

Nicole Hits 230×1 in the lightweight division at the Tough Titsday Powerlifting Meet

News and Notes

• Have You Registered For the CrossFit Open? Check out CFSBK’s affiliate page and sign up today!

• Ken’s Ring Strength Class is Sold Out!

• Don’t Forget that Active Recovery meets at its new time at 11:00am today

• Happy Training to Everyone Attending Coach Nick’s Rowing Workshop Today. Still time to sign up if you’d like to attend!

Want Some Paleo Cooking Ideas?  Michele and Lana Got Your Back

The Daily Paleo
The February edition of “WHAT THE HECK should I do with the cuts in my Herondale Farm meat share?”
Brooklyn Paleo, CFSBK Potluck Edition
Roasted Grapes and Herb Roasted Beef Tenderloin Martina O
BBQ Brisket Team Zellner
Beef/Lamb Kofta and Pineapple Upside-Down Cake Josi S
Steak Skewers and Chimichurri Sauce The Foxes
Roasted Vegetable Salad with Anchovy Parsley Pesto Stella Z
Moroccan Carrot Salad Melissa P

__________________
Exercise as Housecleaning for the Body NY Times
Have you met the Higa Monster?
The Higa Monster Does “Grace” With a 148lb Atlas Stone
The Higa Monster Squats 700×1
The Higa Monster Deadlifts 500×19

Today’s Rest Day WOD is to go on an Information Diet. Choose the media and information you consume thoughtfully and try to minimize online social networking and passive internet browsing.  In short, enjoy some time off the computer! We’ll see you tomorrow!

Did you put away your dumbbells?.. In their proper pyramids???.. Aligned uniformly against the wall???? Good, because Herschel is on duty and doesnt tolerate a messy gym.

We’ve got 21 CrossFitters going to tonight’s Rest Day Dinner at Stella Z‘s house.  Have fun, guys!

70%x3
80%x3
90%x3+

Novice lifters will continue their linear progressions adding 5-10lbs as appropriate.

Post loads to comments.
compare to 1.26.12 or 1.11.12

As Many Rounds as Possible in 10 Minutes of:
7 Toes to Bar
21 Double Unders

Post rounds completed and Rx to comments.

Neal G, 71 years young, pulls 245×3 for sets across last Tuesday. Go Neal!

Happy Birthday Chris A. and Nate O!

Check out our upcoming Powerlifting Seminar presenters, Shane Sweatt and Laura Phelps-Sweatt talking about “Benching With Band Resistance” Want to learn more? Sign up today!

Third and Final Rowing Workshop with Coach Nick

Nick will hold the final rowing workshop of the three-part series this Saturday at 1:30. He’ll tie everything together from the first two workshops, discuss the machine and how to set it up for yourselves (drag factor, foot height, etc.), and review the racing start. The group will then do its first tough workout in prep for a 2000m race in late February (some will race at CRASH-Bs in Boston on Feb. 19th, and others will race here the following week).

The workshop will be limited to eight people. Please email Nick at nick [at] crossfitsouthbrooklyn [dot] com to let him know if you are coming.

The following videos may help you prep for the seminar:
The One-Joint Rule
Better Hip Positioning for Better Pulling
Pre-Squat Hip-Opener

Still Room Left in Kim Miller’s Rest Day Dinner!

Overview:
Attention all Windsor Terrace (and beyond!) CrossFitters. Kim Miller is hosting the sixth Rest Day Dinner of the 2012 Paleo Challenge in your hood.  This will be a potluck style dinner at her apartment with a cap of 15 people.  If you’re interested, please RSVP by February 15th.  The contact information and location details are listed below.

Host Contact Information:
Kim Miller
kim.millervt <AT> yahoo.com

Date and Time:
February 17th
6:30pm

Location:
1269 Prospect Ave, Brooklyn, NY
Between Greenwood and Reeve

_______________
Robb Wolf and Greg Everett Talk to Coach Mike Rutherford about Strength Biased Programming Paleo Solution Podcast
swole.me
Programming Pull-Ups 70’s Big
Push-Up Cues 70’s Big

70%x3
80%x3
90%x3+

Novice lifters will continue thier linear progressions adding 5-10lbs as appropriate.

Post loads to comments.
compare to 1.25.12 or 1.10.12

10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift, Bodyweight
Push-Up

Post time to comments.
compare to 5.6.10

Eli and Maggie send CFSBK a post card from Cape CrossFit in Cape Town, South Africa.  Quite a view with Table Mountain right outside!

Register for the 2012 CrossFit Games Season

Registration for the 2012 CrossFit Open Sectionals goes live today! If you’re interested in competing go ahead and sign up below. Here  are some important dates for the 2012 Season:

Feb 1: Registration for the Open goes live. Register Here
Feb 25: Open Sectionals Event 1 at CrossFit Queens
March 3: Open Sectionals Event 1 at CrossFit South Brooklyn
March 10: Open Sectionals Event 1 at CrossFit Virtuosity
March 17: Open Sectionals Event 1 at CrossFit Metropolis
March 24: Open Sectionals Event 1 at CrossFit Long Island City
May 25-27: North East Regionals at Reebok Headquarters
July 13-15: The CrossFit Games at the Home Depot Center in Carson, Califorina

The Paleo Challenge Hits Its Halfway Point!

Today marks the halfway point for the 2012 Paleo Challenge.  Many of you have hit your stride and other are starting to think that 2 months is looking like a very long time!  As I mentioned in the Paleo Potluck at the gym, this is what I like to call the “Practice Period” of the challenge.  In the beginning, you’re excited about the challenge on a rational level because you know this is going to help you look feel and perform better, while on an emotional level every bite of fresh veggies and clean protein feels like an affirmation of your commitment to your well being.  But as time goes on, your emotional side may start to “miss” your old comfort foods and your rational side may begin to rethink the nature of a challenge and start to create arguments against what you set out to do.  If this is you, worry not!  This is a natural phase many folks go through and your mind’s attempt to return to the status quo.  Change is hard, and it takes work, patience and consistency to make any switch permanent.  Change requires you to think about things you normally wouldn’t, it requires you to go out of your way more often than you’d like and it forces you to tell your in-the-moment emotional self that what you want NOW will affect how you feel later.  So how do we approach this “practice phase” of the Paleo Challenge? Here are three tips which may help you keep the momentum going and finish the Paleo Challenge with a strong sense of accomplishment and increased confidence for sustainable change.

1. Remember the Critical moves
We all started this challenge filling out questionnaires about why we wanted to participate and what our parameters were.  Many of you had long lists of goals you wanted to achieve within the next two months.  As time went on you might have either found out you tried to put too much on your plate or that all these new goals required even more research, more options and more reasons to become overwhelmed. Here are the three critical moves that Everyone can benefit.  Think of it as a simplified cheat sheet that covers the major points of the challenge.

• Avoid Grains and Gluten (Is it a grain or contain gluten? Don’t eat it.)

• Avoid Refined Sugars and Overly Processed Foods. (Does this food have added sugars or tons of hard to pronounce words? Don’t eat it)

• Take Fish Oil Daily.  (take 2-4 grams/pills everyday, fight inflammation)You

2. Find the “Bright Spots” and pour more energy into them.
Us humans are very problem-focused creatures.  We want to analyze all the things that go wrong and try to fix them over and over again.  We obsess over our flaws and constantly think about how to correct the problems in our lives.  Well what about the “bright spots”? What about the things we do well and the practices we’ve cultivated that make doing good things easier?  Look back on what aspects of the challenge are working for you and why they have become second nature.  Maybe you found an easy breakfast that is tasty and you don’t have to think about making.  Maybe there’s a dish at your local lunch spot that you’ve fallen in love with and makes eating it every day enjoyable.  If you can understand the things that are working for you, you can magnify and replicate those behaviors in other parts of your life.  These are like “paleo hacks” that will help you create a sustainable lifestyle switch.

3. Remember you’re in Training
To get something right, you need to practice it and put in the hours and time to really “own” that skill.  Think about practicing Double Unders.  You might get a few in the beginning but still struggle to link any together. Workouts with more than 20 per round seem daunting and you know that without dedicated training you won’t get any better at them.  The same is true for the Challenge and adopting healthy eating habits.  You may need to trip up a few times and struggle with these changes before they can become second nature.  No one said it would be a smooth transition and things would be easy from day 1. Struggling with this stuff only means that you’re human.  However with persistence and an athletes mindset you can overcome and make changes that will extend far beyond the challenge, which is what everyone Really wants out of this. Right?

What are the Bright Spots in your challenge so far? Why do you think they work?
_________________
Paleo Hacks
“Faileo”: Paleo Cheat Recovery 101 CrossFit South Bay
CrossFit Cribs: Intergrated Fitness Gym Tour

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