70%x3
80%x3
90%x3+

On the rep out save 1-2 reps in the tank. Remember that these percentages are based off your training max.

Post load and number of reps completed during rep out to comments.

Partner WOD
AMRAP 12 minutes:
5 Manmakers (with DBs – push up, row R, push up, row L, clean, thruster)
130m Run

or,

Partner WOD
AMRAP 12 minutes:
3 Manmakers (with DBs – push up, row R, push up, row L, clean, thruster)
5 Box Jumps
7 Slam Balls

Partner A completes a round while while partner B rests, and so on.

Post rounds to comments.

Tracy Ready to Give Erica N. a Helping Hand.

Rest Day Dinner #2 is Full!

This Friday’s Rest Day Dinner is filled to capacity time but don’t worry we’ve got room for you at next week’s Paleo Potluck!  Also Jess Fox will be hosting Rest Day Dinner #3 at Bogota Bistro on Friday January 27th.  You can get full details on the event at the link above. 

Paleo Potluck Still has Plenty of Room!!

Does the challenge have you whipping up new recipes? Do you have a caveman-friendly culinary trick up your sleeve?  Well there’s no better place to share it than our upcoming Paleo Potluck.  On Saturday, January 21st at 6pm we’ll host a full on feast at the gym to really kick-off our 2012 Challenge and you and yours are invited! 

To get started, if anyone can volunteer for set-up/breakdown, has extra tables, chairs, extension cords, or the ability to cut ice sculpture likenesses of the coaches, please email david(AT)crossfitsouthbrooklyn.com.

Please post in the event page comments both to RSVP (include guests) and to say what dish they are bringing so we aren’t up to our eyeballs in guacamole.  Please limit comments to the dish you are bringing and number of people you’ll have with you.

Remember, if you are bringing hot food you will need a crock pot, hot plate, or some other way to keep it warm.  Everyone is asked to bring a dish no matter how simple!

Unfortunately Ugly Kid Joe will no longer be performing due to actually having 2 hits.  They have been

Rowing Workshop #2: The Drive

Coach Nick is continuing the three-part rowing series this Sunday, January 15th at 1:30p! This second workshop will focus on the drive. Then you’ll tie up your new-found skills with a neat little bow called a “2000m Erg Test.” That’s right! Fun for the whole family. Be sure to take it easy the day before, skip Sunday’s WOD, and eat and sleep well leading up to Sunday.

Also, if you plan to join the CFSBK Rowing Team for CRASH-Bs, register before midnight Sunday (i.e., Saturday night at the latest). Go here to register: http://www.crash-b.org/web/competitors/registration-info/.

At the end of Sunday’s workshop Nick will distribute and discuss a month-long training regimen for the lead-up to CRASH-Bs. You’ll arrive at CRASH-Bs prepared, confident, and amped!

CRASH-Bs will be held on Sunday, February 19th, in Boston. If you have any questions, don’t hesitate to email Nick at nick(at)crossfitsouthbrooklyn(dot)com.

________________

How has the Challenge affected your meal planing/preparation strategies?
________________

Greg Amundson on the Burpee-Pull-up CrossFit
This Sculpture is the Most Beautiful Piece of Recycling You’ve Ever Seen Gizmodo
Young, Obese and In Surgery NY Times
Is Your Personality Making You Put On Pounds Wall Street Journal

McDowell and Melissa L. Hang Out

Why am I So Hungry?

By Chris Fox

You’ve been doing great with food choices during this first week of paleo, but some days find yourself wracked with hunger.WTF? Recognize that by removing grains, legumes, dairy, and refined sugar, you’ve removed potent calorie sources as well. Be sure to make up for those calories by eating enough protein and fat. You cannot expect be satisfied with an egg or two and a few veggies for breakfast if you expect that breakfast to last you any more than a few hours. You need to be eating enough. Don’t throw hunger pangs on top of cravings for foods that you’ve removed from your diet. If you’re starving you’re much more likely to satisfy said cravings. Try combining 2 or more animal protein sources in meals and be sure that you have enough calories coming in. A good drizzle of olive oil or a small handful of nuts added to a meal can make all the difference.  Each of your meals should be centered around a generous serving of animal protein and garnished with veggies/fruit/nuts. A plate full of cauliflower and a boiled egg will not provide the energy you need to be a sane, functioning human being. Paleo choices give you the permission to EAT!

Speaking of Hungry… Remember to RSVP for the Paleo Potluck on the 21st!  We want to make sure that we get enough table space and cutlery for everyone.  Please post in the event page comments both to RSVP (include guests) and to say what dish you are bringing to help avoid overlaps. 

We’ve Just Added a 2nd January Late Morning Foundations Cycle!

We’re adding a second January Late Morning Foundations Cycle + Learn the Ropes Course w/ BKB.  This cycle will be 8 classes and meet 3x/week.

January Late Foundations, Second Cycle
1/16/12 – 2/1/12
Mondays, Wednesdays at 9:30am-10:45
Sundays 12pm-1:15
Register Here

________________

We’re into our second week of the Paleo Challenge!  How’re you feeling, responding so far both in and out of the gym?
________________

10 Stubborn Body Myths That Just Won’ Die LiifeHacker
A Year in New York Vimeo
Pepsi Says Mountain Dew Can Dissolve Mouse Caracasses The Atlantic Wire
Coming Clean Whole9

Spend 20 minutes working up to the heaviest weight possible on the complex:

TGU to Windmill

if you’re feeling ‘leader board-ish, go for a heavy single TGU

Post loads to comments.
Compare to 10.23.11

“Annie”

For time:
50-40-30-20-10
Double Unders
Sit Ups

Post time and RX to comments.
Compare to 6.27.11

Jackie Z. Packs a Pistol

Tough Titsday Plus Still Has Slots!

TTD Plus is the third iteration of Tough Titsday. This 6 class series is all about lifting heavy and playing hard. Each Saturday, we’ll meet after classes are done and we have the gym all to ourselves. We’ll get our lift on and then break out the fun stuff you’re always eyeing like the prowler, sled, slam ball, sledgehammer, sandbags, ropes and more!

Limited to 6 participants who have some experience with lifting heavy and the desire to be awesome.

Saturdays at 2:00pm, 1.5 hours
1/21; 1/28; 2/4; 2/11; 2/18; 2/25
Register Here

CFSBK Paleo Potluck!

On January 21st, at 6PM, Crossfit South Brooklyn will be hosting our 2012 CFSBK Community Paleo Potluck to kick off our Paleo Challenge!

This will be an awesome opportunity to hang out, socialize, and share recipes and strategies.  Everyone is asked to bring some sort of dish, limited only by your creativity and payload of your pickup truck.  You’ve got a pickup truck, right?

To get started, if anyone can volunteer for set-up/breakdown, has extra tables, chairs, extension cords, or the ability to cut ice sculpture likenesses of the coaches, please email davidcrossfitsouthbrooklyn.com.

Please post in the event page comments both to RSVP (include guests) and to say what dish they are bringing so we don’t have overlaps.  Comments should be limited to dishes and headcounts, we’ve got a whole gym blog for normal tangential gym banter.  Remember, if you are bringing hot food you will need a crock pot, hot plate, or some other way to keep it warm.

Also, Aerosmith will no longer be performing.  Instead you’ll be treated to the musical stylings of 90s 1-Hit Wonder Gods Ugly Kid Joe!

AM Foundations Cycle for February Still has Slots!

Are you an Early Bird interested in getting started with us?  February AM and Late Morning Foundations cycles still have slots!

February Morning Foundations
2/7/12 – 3/1/12
Tuesdays and Thursdays from 7:00am-8:15am
Register Here

February Late Morning Foundations
2/13/12 – 3/7/12
Mondays and Wednesdays from 9:00am-10:15am
Register Here

________________

What’s Inflammation Mark’s Daily Apple
Humans May Taste at Least 6 Flavors Live Science
Fishing Under Ice Youtube

“Cindy”
AMRAP 20 minutes
5 Pull Ups
10 Push Ups
15 Squats

Or

“Mary”
AMRAP 20 minutes
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post workout, rounds completed and Rx to comments.
compare to 1.29.11

“Cindy… Or Mary??” … “YOU DECIDE”

Rest Day Dinner #2

Overview:
Attention all Bed Stuy/Clinton Hill (and beyond!) CrossFitters. Melissa Lloyd is hosting the second 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 7 people.  If you’re interested, please RSVP by January 9th.  The contact information and location details are listed below.

Host Contact Information:
Melissa Lloyd
melag2001 <AT> gmail.com

Date and Time:
January 13th

Location:
107 Jefferson Ave. apt 4F
Between Bedford and Nostrand

________________
One Size Does Not Fit All CrossFit
Training with Champions, Part 6 CrossFit

5×65%
5×75%
5×85% (no rep out)

Post Loads to comments.

Row 700m Then:
3 Rounds of:
7 Dumbbell Hang Power Snatches Right Arm
7 Dumbbell Overhead Squats, Right Arm
7 Dumbbell Hang Power Snatches Left Arm
7 Dumbbell Overhead Squats, Left Arm

Post time and load to comments.

Paleo Curry Seafood from Rest Day Dinner #1

Hail To the Queen

Calling all Hail to the Queen Ladies!  You all should have received an email from Crossfit Queens describing the movements that will be used during this event. Though we don’t know the exact WODs we do know to expect burpees, double unders, handstand pushups, jerks, kettlebell snatch/swing, pullups and wallballs!  If you signed up, please contact Coach Jess Fox at Jessica<AT>CrossFitSouthBrooklyn.com… She’ll be coordinating a Comp-prep to go over the movements and related scaling options as well as talk strategy.

CFSBK Paleo Potluck On The 21st

Calling all carnivores, omnivores, cavepersons, and their Paleo Phriends!  On January 21st, at 6PM, Crossfit South Brooklyn will be hosting our 2012 CFSBK Community Paleo Potluck to kick off our Paleo Challenge!

(Yes, we understand that the Paleo Challenge started 3 weeks before the Potluck.  The Management wanted to make sure everyone had gotten over their Carb Flu, Sugar-Free Funk, and other general maladies, so that we all had enough energy to rock out with our Groks out.)

This will be an awesome opportunity to hang out, socialize, and share recipes and strategies.  Everyone is asked to bring some sort of dish, limited only by your creativity and payload of your pickup truck.  You’ve got a pickup truck, right?

To get started, if anyone can volunteer for set-up/breakdown, has extra tables, chairs, extension cords, or the ability to cut ice sculpture likenesses of the coaches, please email david<AT>crossfitsouthbrooklyn.com.

Please post in the event page comments both to RSVP (include guests) and to say what dish they are bringing so we don’t have overlaps.  It’s first come first served on the dishes (I call Ants on an Almond Log!) so post early, but don’t post often- comments should be limited to dishes and headcounts, we’ve got a whole gym blog for normal tangential gym banter.  Remember, if you are bringing hot food you will need a crock pot, hot plate, or some other way to keep it warm.

Also, Aerosmith will be playing.  See you there!
__________________
Garlic Shrimp and Tomato Slices Brooklyn Paleo
Chicken and Mushroom Sauce Brooklyn Paleo
Switching to the Paleo Diet, 10 Tips to Make it Work Brooklyn Paleo

Herschel and Asta Get Friendly

Happy Belated Birthday, Josh L

CFSBK is proud to be working with Si Se Puede! Women’s Cooperative for our in house cleaning needs. We Can Do It! Inc. is a women-owned, women-run business designed to create living wage jobs that will be carried out in a safe and healthy environment, and that promotes social supports and educational opportunities for its members.

Rest Day Dinner #1

Tonight is the first Rest Day Dinner of the Paleo Challenge hosted by Michele K.  This event is filled but luckily there are plenty more dinners coming up.  Check out the schedule below to see what’s on tap and if you’d like to host a future event. 

• 01/06/12 Rest Day Dinner #1
• 01/13/12 Rest Day Dinner #2
• 01/21/12 CFSBK January Potluck
• 01/27/12 Rest Day Dinner #3
• 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 (Needs Host)
• 03/10/12 End of Challenge Potluck and Awards Ceremony

If you’re going to tonights event, what do you plan on bringing?

Check out these upcoming Opportunities to increase your stats!

• 01/06/12 Coach Noah’s Double Under Work Shop: 4 Slots Left
• 01/09/12 Strength Cycle C Starts: 2 Slots Left
• 01/10/12 Strength Cycle B Starts: 2 Slots Left
• 01/21/12 Tough Titsday Plus Starts: 6 Slots Left
• 01/22/12 Tough Titsday Novice Starts: SOLD OUT!

Quote for all the Paleo Challengers:
“I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is the victory over self.”
– Aristotle
__________________
What was your favorite music of 2011?

65%x5
75%x5
85%x5+

The three sets listed above are your work sets with the last set being a “rep out”.  This means that you’ll perform as many reps as you can with good form.  Keep 1-2 reps in the tank on these, you should be confident that every rep you attempt will go up.
These percentages are based off of 90% of your true 1RM.  So if your 1RM Press was 100lbs, you would be doing 85% of 90lbs for the last set. Please come to the gym prepared with your numbers.
If you don’t have established 1RMs and are a new trainee, you’ll be doing 3 sets across at the same work weight.

Post loads and reps to comments.

3 Rounds NFT:
Dumbbell Bench Press Rep out
Supine Ring Row Rep Out

Load the DB Bench Press about 40% of body weight.  The cap on this rep out is 20 repetitions per set. Novice lifters will perform 3 sets of 12 reps each at an appropriate weight/angle.  Rest as needed between rounds

Post load and reps to comments.

Take off!

Skill Session: Double Unders Workshop

Hey you!  Yeah you!  The one with the jumprope tangled around your neck!  Come get your skip straightened, your bounce bolstered, and your jump jazzed up- Join Coach Noah on Saturday, January 7th at 1:30 PM for a Skill Workshop focusing on everyone’s greatest nemesis- THE DOUBLE UNDER!
 
This will be an hour long session incorporating technique discussion, movement prep, and guided practice to try and smooth out the kinks in people’s double under game.  There is a $10 drop in fee and participants should have at least 3 linked double unders in their repertoire.  Space is limited to eight people, sign up on the sheet next to the bulletin board at the gym.

CFSBK on Flickr and Facebook

Want a little more digital CFSBK? Connect with us on Facebook and participate in caption contests, see some sexy yoga and check out pictures of coach Noah krunked on new years (just kidding about that last one).  We’ve also got a Flickr account so you can see some in house super heros and sheros getting down in some constantly updated, fun pictures shot at high resolutions.

Today is the last day do get your Paleo Registration materials in. If you’re not paid up, written up and pictured up by the end of the day, you will not be able to join the challenge.  CFSBK is overjoyed to report that we’ve got over 100 people ready willing and able to take control of their health in 2012!
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The Dumbbell Rack Starting Strength
CrossFit All Star Annie Sakamoto makes the cover of Competitor Magazine
“Nasty Girls“
The Reebok CrossFit/Weightlifting Shoes are now available online!

65%x5
75%x5
85%x5+

The three sets listed above are your work sets with the last set being a “rep out”.  This means that you’ll perform as many reps as you can with good form.  Keep 1-2 reps in the tank on these, you should be confident that every rep you attempt will go up.

Also, these percentages are based off of 90% of your true 1RM.  So if your 1RM Squat was 100lbs, you would be doing 85% of 90lbs for the last set. Please come to the gym prepared with your numbers.
If you don’t have established 1RMs and are a new trainee, you’ll be doing 3 sets across at the same work weight.

AMRAP 8 Minutes:
10 Push-Ups
15 Pull-Ups
20 Kettlebell Swings 53/35

Post rounds and Rx to comments.

Teresa and Micheal visit us from Europe and take an Active Recovery Class
Do you think a stretch like this could help counter act the effects of slouching and looking at a computer screen?

Standardized Warm Ups
Version 3.0

The start of the new group strength cycle will bring new standardized warm ups as well. Here’s what’s on tap.

Warm Up 1

3 Rounds NFT of:
10-20 Second L-Sit/Tuck Sit
10 Muscle Snatch to OH Squat w BB/PVC
10 Push Up/Knee Push Up
5-10 Pull Ups/Negatives or Bands

Warm Up 2

3 Rounds NFT of:
5 Inchworms (walk hands out only as far as you can maintain a solid hollow body position)
5 ea DB Thruster-Reverse lunge (perform 1 thruster then one reverse lunge with the DB held in the rack position)
10 Ring Face Pulls w/ External Rotation (this guys first rep is really the only good one, don’t be that guy)

What we hope to accomplish with these new versions of the standardized warm ups is to continue to build competence in some basic movements (lunges, squats, push ups, pull ups) while incorporating some shoulder girdle and rotator cuff work and some different ways to work on the hollow body position. The L-Sit and the Inchworm work the hollow body position combined with an active shoulder girdle. The Muscle Snatch/Overhead Squat and the DB Thruster/Reverse Lunge work the squat/lunge basics with some added external rotation work at the shoulder. Push Ups and Pull Ups explain themselves and will always be staples in a healthy program, and Ring Face Pulls work the shoulder girdle and external rotation combined with maintaining a stable mid-line. We’ll be going over the warm ups at the start of each class for a while until they get rolling but as always, please don’t hesitate to ask a coach for help.

Announcing Tough Titsday Plus+

TTD Plus is the third iteration of Tough Titsday. This 6 class series is all about lifting heavy and playing hard. Each Saturday, we’ll meet after classes are done and we have the gym all to ourselves. We’ll get our lift on and then break out the fun stuff you’re always eyeing like the prowler, sled, slam ball, sledgehammer, sandbags, ropes and more!

Limited to 6 participants who have some experience with lifting heavy and the desire to be awesome.

Saturdays at 2:00pm, 1.5 hours
1/21; 1/28; 2/4; 2/11; 2/18; 2/25
Register Here

…And Tough Titsday Novice!

Ladies, it is time to get your estrogen on. This four part series is geared for beginning lifters who want to develop competency on the four barbell lifts: Squat, Deadlift, Bench Press and Press. We’ll focus on technique development, how to establish appropriate warm up and work set weights for the novice lifter, as well as the mental aspect of preparing to manage heavier loads. Titsday is a practical class using moderate volume and weight; it should complement your regular CrossFit life.

For beginning lifters who have been out of Foundations at least one month and had some exposure to the movements. Limited to 4 participants.

Sundays at 11:30am, 1.5 hours
1/22; 1/29; 2/5; 2/12
Register Here

Tomorrow is the last day to get your Paleo Registration in order.  Dude.. Get on it!
_____________________
Ape Lights Camp Fire, Makes Burgers Yahoo News
Training With Champions, Part 5 CrossFit Journal (free)
Frank’s Strength CrossFit Journal (free)
Surgeon General: Smoking Fine As Long As You Only Do It When You Drink
High Fat Diet Leaves Its Mark On Sperm New Scientist

Allen Gaoiran!

Take 20 Minutes to work up to a heavy weight on the following couplet:

Hang Snatch
Snatch

Post loads to comments.

3 Rounds for Max Reps of:
1 Minute Slam Ball 30/20/15
1 Minute DB Squat Clean Thruster 35/25/15
1 Minute Unanchored Sit-Ups
1 Minute Rest

Post total reps to comments.

Maxim B on the Erg

CrossFit Group Class Strength Programming

The new cycle is starting today so here’s a preview. Our intermediate and advanced athletes will be following a Wendler 5/3/1 for the 3 lifts we’ll be doing over the next 6 weeks. The lifting schedule is as follows:

• Wednesday – Squat + Accessory/Conditioning

• Thursday – Press + Accessory/Conditioning

• Saturday – Deadlift + Accessory/Conditioning

• Mondays and Sundays will continue to be mixed exposures of lifting, gymnastics, and conditioning

The 5/3/1 is a strength program developed by Jim Wendler that uses sub-maximal loads (a “Wendler max” is 90% of a 1RM) to keep the lifter fresh and allow for recovery from week to week. Each week there are 3  ascending ‘work’ sets and the loads on the bar go up each week as well. The first week each set is 5 reps, the second it’s 3, and the third week it’s a set of 5, followed by a set of 3, followed by a set of 1.

Here are the percentages for the work sets

Week 1
5×65%, 5×75%, 5×85%

Week 2
3×70%, 3×80%, 3×90%

Week 3
5×75%, 3×85%, 1×95%

For example, in Week 1, if you had a true 1RM press of 125lbs, you would be working off 90% of that which is 113lbs. So after your warm-up sets, you work sets would be: 73×5, 85×5, 96×5+

Week 4 is usually a de-load week but we’ll be running back to back cycles and holding off the de-load until after week 6. So, week 4 you will be starting over using week 1 percentages and basing them off a slightly higher number. Remember, the starting percentages are based off 90% of a 1RM, not a true 1RM.

This Wednesday is the start of the cycle…get stoked!

Congratulations, you’ve survived Day 1 of the CrossFit South Brooklyn Paleo Challenge.  The beginning of the challenge is often a learning process in where to get food on the go, how to easily make and pack food and what kinds of obstacles might come your way.  Always feel free to post experiences and lessons learned to comments, you may be helping someone out!

Only 4 Days left to get all your registration material in
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Brand Development with Greg Glassman CrossFit
Mel Ockerby’s 2:38 Fran at the 2011 CrossFit Games
Registration for the 2012 CrossFit Games Open Sectionals begins Feb 1st
EJ, Age 10 Does Fran