3 Rounds For Time of:
30 Wall Ball Shots, 20lb/14lb, 10′ Target
30 Box Jumps, 24″/20″
30 Chest to Bar Pull-Ups

There is a 20 minute cap on this workout.  Scale so that you can complete it in time.

Post time and Rx to comments.

McKensey S Squats

Good luck to Yitzy S on the World’s Toughest Mudder Race this weekend. Yitzy will have 24 hours to complete as many laps of the race as possibe… intense!

Tough Titsday Powerlifting Meet Today!

Good Luck to all the women competing in today’s Tough Titdsday Powerlifting meet! These 21 women from SBK will show off how strong they are. Come cheer these ladies on as they attempt personal bests for the Squat, Bench Press and Deadlift.

List of Competitors:
Bethany B, Colette K, Kate D, Sarah LR, Paloma S, Allison K, Charlotte K, Melissa L, Noor A, Jackie Z, Melon W, Billy K, Nikki S, Robin R, Ellie R, Marian L, Worm W, Liese M, Katie M, Jess F, Nicole A

Lifting starts at 2:30pm and will last approximately 3 hours; feel free to stop by anytime.
See you by the platforms!

Registration for the 2012 Paleo Challenge is now open!

Are you ready to take the leap and sign up for the Paleo Challenge?  You’ve got between now and January 5th to get us your Plan, Photo and $20 buy in.  Below each is explained in more detail

Plan

We’ve created a template for you to fill out so that you can create YOUR plan of attack for the challenge.  The write-up template can be found as a google Doc here or as an html webpage here.  Please take your time filling this out and send it to cfsbkpaleochallenge (AT) gmail.com.  Coaches David, Margie and Chris will be reviewing your plan.

Photos

Submit your “before” photos. One from the front and one from the side. You should be wearing a bathing suit or under garments in these.  All photo submissions are private will not be published or seen by anyone outside judges without your expressed consent. Again, email them to cfsbkpaleochallenge (AT) gmail.com.

Buy In

The cost for signing up is $20 per person.  This money will help us create awards (monetary and otherwise) for all the winners.  We’ve provided envelopes for you in the community area for you to put your money in.  Please put your name on the outside of the envelope and give it directly to any of the coaches.

We’ve also included a sign up board in the gym by the community area.  Please fill out your name (neatly!) and check off each part of the registration process you’ve completed.

For more information on the Paleo Challenge, click here

______________
The Paleo Diet Wikipedia
Leaning Out Talk To Me Johnnie
Ask Robb Wolf Anything Youtube

Shawna S gets a spot from Jenna M

Warming Up Wisely

By Noah Abbott

Each time we walk into the gym, we are confronted with a certain amount of work for the day. For many, this is one of the greatest pluses of working out at a “non-traditional” gym- you don’t have to think about programming or planning. Upon walking in the door and looking at the white board, we are given a prescription: exercises, rep-and-set schemes, even target weights, be they relative (70% of 1RM) or absolute (225#/185#.)

Despite the seeming absolutism, each day there is as much unsaid information and room for improvisation and interpretation as there are set parameters and instructions undoubtedly scrawled illegibly and supplemented with original art from the Osorio Stick Figure collection. The way we warm up for each lift and WOD is our own time to acquaint ourselves with the given exercise, practice form and execution, and familiarize our body with the (often heavy as all get out) weight we are about to move.

In the “real world,” when give a task most people will start by hashing out a plan of attack before jumping into the deep end. If we were to fix a broken table leg, we would plan out what tools we needed, sketch a few ideas, acquire materials, set out a work space, and make sure we had enough beer to get us through our clumsy Bob Villa imitation. If given a project at work, we would brew a pot of coffee, do some internet research, sketch a few outlines, vent to coworkers about how unfair it was that we had to do this shit, call home and say we’d be home late, and then maybe get to work. I propose that before any endeavor in the gym, we should practice a similar amount of introspection, practice, and slow familiarization with our task at hand. The beer and the bitching are up to you.

Position, Balance, Tension, Focus   

Our first consideration when beginning our warm-up sets is to use lighter weight repetitions of a movement as practice for the relatively high skill movement to follow. A good rubric to follow is to begin with an emphasis on Position and Balance in our first few sets and transition to emphasizing Tension and Focus as the weight begins to increase and we near our work weight. To illustrate this concept, let’s use the squat (our most familiar and important lift) as an example.

During your first 2 or 3 warm-up sets (always starting with an EMPTY BAR), while the weight is light and manageable, try to dial in your Position. Where are your feet and hands set up? Are they too close or far? Is your rack tight and centered? Are you reaching proper depth as you squat, are your knees shoved out, is your back in a good, safe position at the bottom? Think about these concepts, and begin to fix the feeling of proper positions in your mind. Your lifting partner is an invaluable resource at this time, as they can cue you on some things you can’t see. Ask them questions, and use their feedback to inform your lifting.

Once your positioning feels OK, quickly check in on your Balance. What part of your foot is bearing your weight at the start of your squat, does it shift at the bottom or remain constant? Is your bar path straight and balanced, or is it wavering or shifting? Your partner is helpful here as well, although some elements of balance, especially in your feet, can be so subtle that they are tough to perceive. If you can’t sense your balance due to your shoes, consider removing them – going barefoot is Tre Paleo.

Now that we are Properly Positioned and Badassedly Balanced, lets work on Tension and Focus. As the weight begins to increase, shift your inner gaze to getting TIIIIIIIIIIIIIIIIIIGHT. Are you making sure to get a full, deep breath before you lift? Are you staying tight at the bottom of the lift? Are you holding that breath at the top and staying tight and controlled at the top of the lift before your next rep? Check in with your partner, and don’t get offended if they say you’ve gone soft, this isn’t Menace II Society, G.

Finally, its time to get Focused. Are you often suprised when your warm-up sets feel really heavy and slow, and then your heavier work sets feel faster and relatively light? If so, you are probably not truly focusing until your work sets, which can be both dangerous and prevent you from reaching full potential. Treat your last few warm-up sets exactly like a work set. If you have a ritual during your work sets- stamping feet, Monica Seles grunts, weeping uncontrollably- perform it during your last few warm-up sets. Prime your central nervous system for the task at hand, and your work sets will feel even easier and more controlled when you get there. Also, as you near your work sets, cut the chatter and jokes (what my grandpa called “grab-assin”) and go to your Squatty Place. Find your Power Animal, Chi, or Inner Ronnie Coleman, get centered, and then attack the bar.

Weight Go Up, Reps Go Down, or “The Two Trains Passing In The Night Theory of Warm-ups”

Numerous times I have had an athlete come to me and complain that their first work set of, say, 100 pounds for 5 reps felt incredibly heavy and slow. I walk over to their rack to watch their next set, and before they even begin, I spot a whiteboard where this dutiful soul has recorded their warm-up sets. It reads: 45×5, 55×5, 65×5, 75×5, 85×5, 95×5. As this point I begin sounding like Foghorn Leghorn as I stammer and sputter (I say, I, I, I say, boy!) and explain that a warm-up scheme like this means that before their very first “live” squat they have already moved over ¾ of a ton of weight!

Our first few warm-up sets, while the weight is light, should mimic the repetitions we plan to use when we work, or can even be slightly more. We can use these sets to get more mobile and comfortable in the positions we will need to hit when we work. As we begin to increase weight, we should drop the repetitions. We have already achieved Supple Leopard/Panther/Aardvark status due to our dedicated mobility work, standardized warm-up, and our first few light warm-up sets. Now we just need to accustom our body to the feeling of moving heavy weight. As we get close to work sets we should drop the repetitions to singles or doubles in an effort to not fatigue ourselves before we really get started. A warm-up set for the same reps at 95% of our work weight is just a neglected work set, sitting alone and unloved in our log book and condemned to a lifetime of second class Squatizen status.

Other Considerations

If we warm up with intention (Position, Balance, Tension, Focus) and with a plan (dropping the repetitions as we increase weight), we are most of the way there, but there are still a few ideas to consider. First, as Fox likes to say, “you are your own Peyton Manning.” I assume he means 2010 Peyton Manning (a cool and introspective leader who is confident changing playcalls on the fly and makes funny commercials) and not 2011 Peyton Manning (a spinally-fused ghost who haunts the sidelines of the NFL’s worst team looking like he wants to stab his teammates, yet still makes funny commercials). Listen to your body, and be prepared to add in some extra warm-up sets if you feel cold, wonky, or want to practice something. If something feels sticky or sore, do some mobility work or foam roll a bit between warm-up or work sets. You are Peyton Manning! (Minus the peanut shaped head.)

Also, keep in mind that lifts using smaller muscle groups (think: Beach Muscles) will fatigue faster than those using your larger muscle groups (think: Yo’ Butt) Don’t go overboard warming up the Little Guys, they are generally simpler lifts anyway, and you’ll find yourself fatigued when you work. You can linger a little bit on the Big Mommas, which have higher muscular endurance and can be trickier to nail down.

Prior Proper Planning Prevents Piss Poor Performance

Hopefully, now that you’ve suffered through some decent information wrapped in a bunch of bad jokes, you’ve got a better understanding of the general concepts that drive a good warm-up. If nothing else, when warming up make sure you have a plan. Think about what you want to accomplish with your warm-up, and use that time to get yourself ready to succeed. A lackadaisical warm-up inevitably leads to spotty and uneven results. Make your warm-up a dress rehearsal for your lifts and then break a leg. On second thought, don’t.

Tell us about YOUR warm-up ritual.
__________________
Getting Ready to Squat Margie Lempert
Heavy: A Response Margie Lempert
Opportunities David Osorio
Good Training Habits, Part 1 David Osorio
Sett(l)ing for a new PR Chris Fox
Preparing to 1RM Chris Fox

For Time:
70 Double Unders
600m Row
50 Kettlebell Swings 53/35
40 Burpees
30 Overhead Squats 95/65
20 Pull-Ups
10 Strict Ring Dips

Post time and Rx to comments.

Unfazed by David creepin behind him, Chris P sets a new personal record at the Total

Congratulations on three new leader board performances with Teresa B, Jackie Z and Melissa L pulling off  13:26, 16:08 and 18:00 (respective) Diane scores!

Good luck to Coach Margie who will be taking her GRE test today!

Big thanks to Tom C for hooking the CFSBK Coaches with some sweet FDNY Engine Co 226 Shirts! 

The Paleo Challenge Cometh

As 2011 comes to an end, we’re excited to look forward to 2012 and start things off with a bang.  Last year’s Paleo Challenge was a huge success with over 70 participants, many of whom adopted healthy habits all throughout the year.  We hope this year will be bigger and better than ever. Please go to the challenge page and read the overview.  Registration for the challenge will open up on Saturday.  Get Stoked!

Lurk us on Facebook!

Are you on the Facebook machine? Do you like sweet videos, even sweeter pics and the sweetest shout outs on the face of the earth?  Maybe you just want to see the cutest Tae Kwon Do fight of all time.. whatever your reasons.. be our friend on Facebook!

What are the best books you read in 2011?
_______________
WNYC’s Picks For the Brooklyn Book Festival
The 10 Best Books of 2011 NY Times
Best Books of 2011 Publishers Weekly
“Language” Greg Admunson CrossFit
Flexibility For the Overhead Squat at 6’5″ Cathletics

21-15-9 Reps for time of:
Deadlift 225/155
Handstand Push-Ups

Today’s “Diane” is dead stop, meaning each deadlift needs to be pulled from the floor without the benefit of a bounce. For some, this may mean decreasing the load since this version is more challenging.  As always, prioritize alignment on your set ups.

Post time and Rx to comments.
compare to 8.8.11

Sarah H2 shows us her game face

Check out Teresa’s first muscle-up from the Hoboken competition this weekend!

You’re invited to the Tough Titsday Powerlifting Meet!

Saturday, December 17 at 2:30pm, these 21 women from SBK will show off how strong they are. Come cheer these ladies on as they attempt personal bests for the Squat, Bench Press and Deadlift.

List of Competitors:
Bethany B
Colette K
Kate D
Sarah LR
Paloma S
Allison K
Charlotte K
Melissa L
Noor A
Jackie Z
Melon W
Billy K
Nikki S
Robin R
Ellie R
Marian L
Worm W
Liese M
Katie M
Jess F
Nicole A

Lifting should last approximately 3 hours; feel free to stop by anytime.
See you by the platforms!

CFSBK Recipes Galore

Do you dream of Kimchi?  We know Julie B does and she’s happily shared her recipe for some badass kimchi with us. Take notes, kids.
As always Lana Z at Brooklyn Paleo is cooking up some Uh-May-Zing dishes for you to dig into. Here are some new treats for you to peep:
Cinnamon Water!
Bacon Broccoli and Tomato Frittata
Super Slammin Slaw

_____________
“Diane” Demo with Pat and Texas Annie CrossFit
Are you Ignorant When It Comes To the Deadlift? Mark Rippetoe, T-Nation
Where I Got These Abs Bob Odenkirk, The New Yorker

CFSBK’s Roll Up Gate!
Big thanks to Michael McGrath at Micheal & Associate for desining our door and Ian at VERS GRAFX for bringing it to life!

CrossFit Total PR’s (pt 2)

JZ1 620 (245* – 100 – 285*)
Lesley 376 (130* – 66* – 180*)
Gina 327 (110* – 52* – 165*)
Yitzy 710 (250 – 150 – 310)
Matt K 960 (360* – 175* – 425*)
Nate O 730 (255 – 140 – 335)
Rick 735 (255* – 155* – 345*)
Jeff T 715 (235* – 155* 345*)
Chris P 595 (210* – 120* – 295*)
Lana Z 375 (145* – 45 – 185*)
Worm 325 (125* – 55* – 145*)
Mckensey 310 (100* – 50* – 160*)
Barbara 320 (100* – 60* – 160*)
Kim 260 (85* – 55* – 110*)
McDowell 860 (340* – 135 – 385)
Traci 370 (185 – 80 – 215)
Jeff Z 600 (220* – 105* – 275)
Andrew M 690 (255* 105* – 275*)
Arlene 144 (80* – 49* – 115*)
Jason F 720 (250 – 145 – 325)

Tough Titsday Powerlifting Meet Registration Is Closed

We’ve got about 20 ladies registered for the Tough Titsday Powerlifting Meet on December 17th.  Good luck to all the competitors testing their 1RM Back Squat, Bench Press and Deadlifts.  All are welcome to spectate, the meet starts at 2pm. Good luck, ladies!

Friday Gym Extended Hours

We’re extending Open Gym hours on Friday night an extra half hour to 8pm.  That’s a full two and a half hours to get your CrossFit swagger on before getting your Friday night swagger on. 

CFSBK Holiday Schedule

• Saturday 12/24 Normal Hours

• Sunday 12/25  9am-10am Group Class ONLY

• Monday 12/26 No 6, 7 and 8am Group Classes. 12, 5, 6, 7 and 8pm are on as usual

• Saturday 12/31 Normal Hours

• Sunday 1/1 Closed

___________________
CrossFit NYC Moving to a Larger Space
The (Strict) Pull-Up CrossFit Invictus

For Time:
270m Sandbag Run
15 Hang Power Cleans
5 Thrusters
10 Hang Power Cleans
10 Thrusters
5 Hang Power Cleans
15 Thrusters
270m Sandbag Run

Post time and Rx to comments.

Happy Birthday, to CFSBK’s favorite tattooed up, motorcycle ridin’, pit bull owning, super dad, husband and coach, Chris Fox!

CrossFit Total PR’s (pt 1)

Great work to everyone who competed in yesterday’s CrossFit Total. Here is the first half of the numbers left on the white board. 
Bjorn B 815  (325* – 125 – 365*)
James N 555  (225* – 115* – 215*)
Brandon 550  (200* – 105* – 245*)
Peter H 605 (215* – 105* – 285*)
Chris J 480  (155* – 110* – 215*)
McG 930  (325* – 200* – 405)
Julie B 262  (100* – 42* -120*)
Earl L 735  (275 – 125 – 335)
Allen G 650  (215* – 150* – 285*)
Deb P 375.5 (125 – 70.5* – 180)
Joe M 478 (155 – 108 – 215)
Sarah J 350 (125* – 70* – 155*)
Liese M 360  (125* – 65* – 170*)
Isaac G 765 (265* – 155* – 345)
Greg 610 (215* – 125* – 275*)
Mike J  865 (335* – 155* – 375*)
Dave E 885 ( 335* – 175* – 375*)
Joy M 338 ( 150* – 58* – 130*)
Mike G 755 (295* – 145* – 315*)
Kristen H (145* – 58×3 – 175)
Ben W 735 (255* – 165* – 315*)
Carlos G 765 (275* – 125* – 365*)

Yeahhhh Buddyyyyy

Zen and the Art of Crush Week!

In traditional meditative disciplines you aim to cultivate mindfulness in a physically neutral setting. Often the practitioner sits in a comfortable position and tries to bring attention toward their breathing.   In Yoga, we see a more dynamic approach where rhythmic breathing becomes interwoven with a controlled flow through a series of postures .  In both of these instances, the intention is for the pilot to become more tuned into the “now”.  At CrossFit, we achieve something very similar through a very different approach.   During an intimidating lift or difficult conditioning piece you’re forced to deal with the moment at hand. The high discomfort level of what we do takes that moment and amplifies the physical inputs to the point where you can’t help but focus on what’s happening. You know this intuitively and it’s why you get nervous before a 500m erg test or 3 rep max Back Squat attempt.  You know that once you start you’ll be forced to deal with the “now” until it’s all over. Every second gets dragged out and every moment to rest or doubt yourself becomes amplified against what needs to get done.  Take this opportunity to set your intention for the approaching workouts.  Whenever you find yourself deep in the agonizing “now” embrace it and stay on task.  Don’t look around the room to see where everyone else is, don’t check the clock to see how much time has gone by and don’t make excuses to try and avoid what your feeling. Just keep fighting the barbell up or chipping away at reps until you’ve completed the task.  If you lose focus and get derailed, don’t let it mess with your head, just come back pushing harder. Remember, you’re here to get stronger, both physically AND mentally.
Enjoy Crush Week!

“A smooth sea never made a skilled mariner.”
– English Proverb
_______________
John Welborn’s at his CrossFit Level 1 CrossFit
Using Odd Objects CrossFit
Best Space Photos of 2011 National Geographic

Back Squat 1-1-1
Press 1-1-1
Deadlift 1-1-1

This is a CrossFit style powerlifting meet in which you have three attempts to find a 1 rep max in each lift listed. Your CrossFit Total is the sum the highest successful lift in each section. For a detailed explanation on the event and standards for each movement, please read Mark Rippetoe’s CFT overview here.  To see how you rank, check out these strength standards.


The CFSBK Competition Team at the 2011 Winter Challenge

Congratulations to Melissa L. and Teresa B on getting their first muscle-up at the CF Hoboken Winter Challenge! Damian M, Josh G, Marco and Chris A on getting their first muscle-ups during yesterday’s workshop!  Here’s to many more!

Happy belated birthday to Ian and Martin!

CF Total Schedule

We are not running our usual group class schedule today due to the Total.  Instead come to 1 of the 3 following slots

Block 1: 9AM-10:30AM
Block 2: 10:30AM-12PM
Block 3: 12PM-1:30PM

Please arrive 15-20 minutes before your slot to complete whatever DIY warm-up you’d like so that we can promptly start with the movement standards and warm-up sets right at the designated time. In the interest of efficiency please come in with an idea of where you’d like to open each lift and what warm-up weights you intend to use to get there.  For advice on how to approach the total please review Coach Fox’s article on Preparing to 1 Rep.

**Teaser, Strength, and Foundations are at their regularly scheduled times.**

Coach Nick’s Rowing Workshop at 1PM

Coach Nick’s Rowing Workshop on the the Recovery is today at 1pm.  This is a great way to dial in one of the most elusive concepts in rowing to maximize your efficiency during WODs or if you have an interest in participating in next year’s Crash-Bs!  For more info on the 2012 Crash-Bs contact Nick at Nick(at)crossfitsouthbrooklyn.com.

Herondale Meat CSA still open!

There is still time to sign up for the next cycle of monthly meat deliveries from Herondale Farm! Each month, you’ll receive 15lbs of a variety of cuts from beef, pork and lamb – everything from porterhouse steaks to bone-in leg of lamb to english style bangers. Deliveries happen the first Wednesday of each month and run from January – May.

Total cost is $750, payable in installments, or $695 if you pay up front.

Questions? Email margie(at)crossfitsouthbrooklyn.com, or info(at)herdonalefarm.com
________________

Daniel Tolbert: The Real Reason For Brains TED

AMRAP 20 Minutes
300m Row
30 KB Swings
This is a partner WOD! 1 Partner works at a time. Partners alternate complete rounds.

*If you are coming in to Total tomorrow then take it easy today and be sure to spend some time on a foam roller. Get your plan ready for tomorrow!

Post KB load and completed rounds to comments.

Sarah Leaves the Nest

Happy Birthday Martha S.!

 

Good Luck Team CFSBK!

Our competitive team is heading to CF Hoboken today to their annual Winter Challenge.  Join us in wishing them luck as they compete in not one, not two but FOUR WODs!  For full details on the challenge check this link!  Give ’em hell guys! 

Our 2011 Winter Challenge Team is:

Team CrossFit South Brooklyn
Jaclyn Z
Rickke M
Mike M
Teresa B
Kiki P
Melissa L
Jessica F
Kate D
Chris F
Josh M

Join Coach Nick’s Sunday Rowing Workshop

If you’re interested in attending Sunday’s Rowing Workshop with Coach Nick and learning to dial in your recovery on the erg and learning more about competing in CRASH-Bs please RSVP to Nick(at)Crossfitsouthbrooklyn.com

The workshop is free to all and starts at 1pm!

Noah’s Muscle-Up Workshop is Today!

Filled to the brim with athletes looking to master the muscle-up Noah’s Workshop will meet at 1:30p today.  Enjoy folks!  Be on the look out for Noah’s next skills class!

________________
Please remember to read Coach Fox’s article “Preparing to 1 Rep Max” and Coach Margie’s “Getting Ready to Squat” in preparation for tomorrow’s CrossFit Total!
________________

The Bamboo Bar with Shane & Laura Phelps-Sweatt CrossFit
7 Essential Skills You Didn’t Learn in College Wired

Congratulations Stella Z. on her strict pull-ups!

CrossFit Total this Sunday!

This Sunday we’ll be running a CrossFit Total!  The Total is a CrossFit style Powerlifting meet in which each athlete will have 3 attempts to find a 1-rep max in the Squat, Press and Deadlift.
Instead of regular classes we’ll be running three 90-minute waves:

Block 1: 9:00AM-10:30AM
Block 2: 10:30PM-12PM
Block 3: 12:00PM-1:30PM

Please arrive 15-20 minutes prior to the wave you’d like to attend to do your own warm-up as we will start warming up with barbells almost immediately at the start of the wave.  In the interest of efficiency please come in with an idea of where you’d like to open each lift and what warm-up weights you intened to use to get there.  You can use this 1RM calculator to help give you an idea of what to shoot for.  Just make sure to add a few pounds since we’ve been doing 3×5 instead of 1×5. 

Novice athletes will do 3RMs instead of 1RM

Preparing to 1 Rep Max
By Coach Fox

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

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

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

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

45×5, 135×5, 185×5, 225×3, 275×3, 315×1, then

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

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

45×5, 75×5, 105×5, 125×3, 145×1

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

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

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

33×5, 53×3, 63×2, 73×1, 77×1

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

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

 135×5, 225×3, 315×1, 365×1

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

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

The CrossFit Total should be a fun day where you get to move some heavy weight around but that doesn’t mean don’t take it serious, too. Approach each lift with intent, unrack each squat from the uprights with authority and readiness, set up with a BIG BREATH for all your att

empts today. And if you don’t 1RM but gave your all, then celebrate that as well and live to lift another day. You’re a TFBA for showing up regardless.

Fight Gone Bad T-Shirts and Hoodies are (Still) Here!

If you raised $150 or over $500 for FGB6 and haven’t picked up your shirt or hoodie please make sure you do next time you are in the gym!
________________

What are are your opening numbers for the CF Total? Even if you aren’t participating in this weekend’s total what is your perceived 1RM and how would you approach finding 1RMs in the three lifts?
________________
Probably the Craziest Man in the World Youtube
Nicole and Zac do the CrossFit Total CrossFit
“DogFit” CrossFit

AMRAP in 15 Minutes of:
9 Deadlifts 155/100
12 Push Ups
15 Box Jumps 24″/20″
This WOD was part of the 2011 CF Games Sectionals. 

Post Rounds and RX to comments.

Coach Fox Pulls 467.5

Again Faster Revolution Jump Rope Order

Coach Josh is organizing a bulk order of the Again Faster Revolution Rope.  He needs five more interested players to make it happen.  The cost per rope is 23.67/person down from $34.42.  If you’re interested please contact JoshuaM86(AT)gmail.com to get in on the order by Sunday December 11th! 

Cal Strength Weightlifting Clinic at CFSBK!

We’re always trying to bring the best educational opportunities to SBK for our members and staff.  We’re proud to announce that Glenn Pendlay and his crew from California Strength will be leading a full-day seminar on the Snatch and the Clean and Jerk.  This is an amazing opportunity to learn from some of the best!  The seminar will be Saturday, June 16th 2012 and will be $200. 

This seminar will include roughly 6 hours of practical instruction on the snatch and the clean and jerk. The seminar will cover the California Strength system for learning and teaching the Olympic lifts. This seminar is relevant to people interested in learning the lifts, coaches teaching the lifts, and trainers who are teaching the lifts. Everyone who attends the seminar will lift weights, so please bring appropriate attire and lifting shoes if you have them.

EXTRA features for this seminar: Along with instruction, California Strength will be bringing members of the California Strength Olympic weightlifting team to demonstrate and assist. Current members include Spencer Moorman, Donny Shankle, Jon North, Rob Blackwell, and Kevin Cornell.

All sign-ups will receive a 10% discount code to the California Strength online store.

Register HERE!

 

Muscle-up Workshop almost Full!

Coach Noah’s Muscle-up workshop is almost full there are two slots left.  The class will be this Saturday at 1:30pm. Remember the sign-in sheet is in the community area.  For full details click here.
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