Melissa L. gives running a great review

Congratulations to Rolando M. on his 131# weighted pull-up!
Congratulations to Dave B., Yoshi & Josi S. who competed in the Rugged Maniac 5K run this weekend as well as Craig C. who did a Tough Mudder this past weekend!  Great stuff guys!

Remaining Fight Gone Bad 6 Tees on Their Way!

A small batch of FGB 6 Tees arrived last week if you didn’t receive your items yet fear not!  The Sportsgrant Foundation has assured us that the remaining t-shirts and hoodies will be coming in the next couple of weeks!

December Foundations Sold Out

Our 3 upcoming Foundations cycles for December have sold out and are now full.  We will still be running 1 on 1, 2 on 1 and 3 on 1 Semi private cycles so contact us at info(at)crossfitsouthbrooklyn.com if you’re interested in getting the ball rolling before the ball drops!
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Last year’s Paleo Challenge was a huge success.  We’re currently planning our next major Paleo Challenge.  Who is interested? Those who participated last year, what was your experience and will you do it again?
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American Football’s Hardest Tackles Youtube
Westside Barbell Speed Bench Day with Louie Simmons (CFJ Preview) CrossFit
Great Father-Son Moments in Sports The Onion
Burger King Introduces New Product The Onion

1-1-1-1-1 or 5×2

Post loads to comments.
Compare to 3.9.11

AMRAP 10 minutes:
5 Power Clean 155/105
10 Over the Bar Burpees

Post RX and time to comments.

Sarah H. PRs

Happy Birthday Ariel K. W.!

Thanksgiving Week Schedule

We will have a different schedule this week due to the Thanksgiving holiday. Check out the information below or on the Class Schedule page. 

• Wednesday, November 23rd: Regular Class Schedule
• Thursday, November 24th: Gym is Closed for Thanksgiving Day
• Friday, November 25th: Open Gym from 12p-2:30p with Jeremy

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What’re your plans for the holiday?  Folks who are traveling, are you planning to visit a CF box while you’re away?
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Congress Pushes Back on Healthier School Lunches Associated Press
CF Gym Raises Money to Cover Medical Expenses of Member Charlotte Observer

1-1-1-1-1

If you can’t add weight to your deadhang pull-up, scale it such that you can work in a 3-5 rep range for each set.  All of today’s pull-ups are Overhand Grip.

Post loads to comments.

For time:
500m Row
40 KB Swings 53/35
30 Pull Ups
20 Thrusters 95/65
10 Burpees

Post time and Rx to comments.
compare to 11.22.09

Kate D concentrates while overhead

Happy Birthday, Robert F!

Even More Leaderboard-Worthy Performances!

Gabrus: Bench Press (325lbs)
Gabrus: Press (225)
Rickke M: 30 Muscle-Ups for Time (5:51)
McDowell M: 2000m Row (6:46.2)
Ellie JM: 2000m Row (8:31.4)
Dan R: Max Reps Kipping Pull-Ups (39)

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How Much Weight Should I Lift? CrossFit Sioux Falls
Skating Inside the Subway Train SLAP
Rodney Mullen
Greg Glassman ASEP Lecture Part 1, Part 2, Part 3

3×3

Post loads to comments.
(e3/5) compare to 11.12.11

For Time:
21-15-9 Rep Rounds for Time of:
Calories Rowed
Squat Clean Thruster, 115/75

Workout Notes:
Scale this workout so that you can finish in about 10 minutes.  Consider scaling the SCT weight down and decreasing the calories to 15-9-6 to achieve this end.

Post time and Rx to comments.

Happy Birthday, Coach Shane!

Thanksgiving Schedule

“T-Gives” is upon us!  We will have an altered schedule this week, check out the information below or on the Class Schedule page for all the deets:

• Wednesday, November 23rd: Normal Class Schedule

• Thursday, November 24th: Gym is Closed for Holiday

• Friday, November 25th: Open Gym from 12pm-2:30pm with Coach Jeremy.  There are no other classes this day.

New Leaderboard Scores at CFSBK

Congratulations to some of our in-house badasses on their recent gym record performances:

Earl L: “Murph” with a 20lb weighted vest (44:07)
Dan H3: Max Height Box Jump (52″)
Maxim B: Max Height Box Jump (59.5″)
Melissa L: “Barbara” (39:27)
Kiki P: “Barbara” (40:59)
Kate D: “Barbara” (41:38)
McDowell M: 30 Muscle-Ups for Time (6:51)
Rolando M: Max Unbroken Double Unders (192)
Dan E: 1 RM Back Squat (460lbs)
Katie M: 1 RM Back Squat (270lbs)
Katie M: 1 RM Bench Press (170lbs)
Craig C: 1 RM Bench Press (340lbs)
Billy K: 1RM Press (115lbs)
Katie M: 1RM Deadlift (345lbs)
Billy K: 1RM Deadlift (325lbs)
Rickke M: “Angie” (13:56)
Christine D: “Fran” (5:01)

Thank you Coach Shane for all you bring to CFSBK.  Post birthday love to comments!
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Everything you Could Ever Want to Know About Bar Placement in Squats Starting Strength
CrossFit Mythbusters lululemon
Information on the American Internet CENSORSHIP System
Grow Your “MO” CrossFit and Movember Free CrossFit Journal Article

 

King Of Queens Competition at CrossFit Queens

Do you think you have what it takes to be “King”? This king will not be decided by Divine Intervention but by a test of skills against the best that the city has to offer. Enter the Gauntlet of 4 events across numerous modalities to see if you are strong and fast enough to wear the crown!
As an added bonus, this event will serve as a great tester of where you stand against the same people you will be competing against in the 2012 CrossFit Open Sectionals!

For more information and to register, click here

CFSBK Bloggers

We’ve got some folks from the gym blogging about CrossFit! When Lana Z isn’t delivering delicious Paleo meals on Brooklyn Paleo, she’s steppin it up with her most recent post, Goal Setting. Also, “The Professor” Samir C has started a new blog as well.  In one of his first posts, Samir waxes philosophical about Prescriptions and Suggestions. Finally, Dan B uses his blog, “There Will Be Sweat” as a workout log.

Do you blog? If so post a link to the comments section and share with the community.  Additionally, what blogs do people read daily? (please indicate if something is not work/family safe)
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Damien Walters 1
Damien Walters 2
Damien Walters 3

3-3-3 or 3×3

Post loads to comments.
(e1/2) compare to 11.12.11

4 Rounds for time and load:
5 Deadlifts (heavy)
270m Sprint

Rest Approximately 2 Minutes between attempts.

– Deadlifts are taken from Dead starts, no touch and go reps
– Any lifts with a rounded back are considered “no lifts”
– Loading for this will be somewhere in range of 80% of your 1RM, depending on your training age

Post loads and times to comments.

Coach Tucker talks Handstands at the Gymnastics Trainer Certification Seminar

Fight Gone Bad Shirts are In

If you raised over $150 for Fight Gone Bad this year your shirt from Sports Grants is in. Please pick it up in the community area and cross off your name on the box.  CFSBK would like to re-thank everyone who raised money for charity this year!

Upcoming Foundations Cycles

December AM Semi-Private Foundations
12/11/11 – 12/22/11
Tuesdays and Thursdays from 7:00-8:00am
Sundays from 10:00-11:00am
Register Here!

December Afternoon Semi-Private Foundations
12/2/11 – 12/14/11
Monday, Wednesday and Friday at 12pm
Register Here!

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The Push Press Catalyst Athletics
Sage Burgener Demos the Push Press CrossFit
Experiments on Subway Will Shift Pain to Weeknights NY Times
Department of Health and Human Services Recommends Standing at Least Once A Day

3×5

Add 2.5-10lbs as appropriate

Post loads to comments.
(e3/6) compare to 10.9.11

3 Rounds NFT of:
8-12 Romanian Deadlifts (add 5-10lbs from last week)
Pallof Press, Accumulate :30 in the extended position on each side

Optional DIY finisher:
Max Deadhang Hold
400m Run
Max Deadhang Hold

Once you get off the bar from the first hold immediately run 400m.  As soon as you get back jump up and attempt a second max hold.  Post time for both attempts to comments.

Debbie and Stella <3

Understanding Sets Across

(reposted from 12.14.09)

As you all know, we’ve been telling all our level 1 athletes to perform “sets across” during our lifting days. For those of you just jumping on board or who might be a little confused, here’s the 101 on what we’re talking about.

Essentially, “Sets Across” just means that you’ll be doing the same weight for all your work sets on a given lift. For example, if you’re Back Squatting 5×5, you’ll do 3-4 warm-up sets at increasing weights and then perform all 5 reps of all 5 work sets at the same weight. This is in contrast to “Maximal Effort” lifting in which you’d be gaming for a maximal weight at a given rep range.  Many of our newer athletes are not ready neurologically or structurally for this type of lifting and need a ramp up period of sets across to avoid injury and set themselves up for larger gains in the future.

At CFSBK, we pick a pool of 2-3 movements and rotate them for a period of 4 weeks.  In the upcoming cycle that starts tomorrow, you’ll be seeing Back Squats, Presses and Deadlifts quite regularly.  Because you know that you’ll get 4 exposures to each of these lifts over the next couple weeks, you can game out a strategy for 4 successful lifting sessions.  Here are two examples of what we’d love to see in your log books at the end of the cycle.

Press
Week 1 75x5x5
Week 2 80x5x5
Week 3 85x5x5
Week 4 87x5x5

Deadlift
Week 1 135x5x5
Week 2 145x5x5
Week 3 155x5x5
Week 4 160x5x5

This hypothetical athlete completed all 4 exposures and was able to increase their weights each time.  They never went to failure because they had a plan and were not greedy with weight.  The next time these lifts come up, they’ll be able to start at the 3 or 4 week weight and continue to linearly increase their numbers.  Again, with sets across, you’ll have to put your lifting into a larger perspective than just what you’re doing that day.  You’re building a foundation of strength, one brick at at time.

FAQs
How do I know what weight to start with?
Simply start with something that feels light. Too light.  If you pick a weight that has you struggling to finish your reps the first couple weeks, you’ve gone too heavy.  Remember that you’re setting yourself up for a lifetime of weight lifting and there’s no need to rush into big weights.  If you’ve had some lifting exposure and want to try Sets Across, take your existing max at that rep range and subtract %~20 off of it for a starting weight.

What if I start missing reps?
Eventually you will start to miss reps, ideally this won’t be for a full 2-3 cycles of the movement in question.  When this happens, you need to ask yourself and a Coach the following questions: “Was I too greedy with weight?”, “Is my technique/mobility on this movement sufficiently developed to handle larger loads?” “Am I having an off day? Did I plan my warm-up sets correctly?” Once we dig a little, we can find out what’s going on and help you strategize to keep moving forward.  Sometimes you just need to try the same weight again the following week and sometimes you’ll have to drop some weight off the bar and start building back up.

What if I don’t come often enough to hit all of these lifting sessions?
If you can only make it to CFSBK a 1-2 times per week, choose one of the movements (Ideally the squat variant) and focus on it for the next four weeks.  You may have to come in a little early or stay late to get your lifts in which is okay with us as long as it doesn’t interfere with the running class before or after your own.  This scenario becomes a little more case by case.  If you don’t know what to do, consult with one of the coaches and we’ll steer you in the right direction.

“The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds. “ -Henry Rollins

A Few Words With Henry Rollins Cathletics
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Game Time SICFIT
Who is John Galt? lululemon athletica
Why Does Asparagus Make Your Pee Smell? Food Republic

Katie locks out a 1 RM Press

Calling all Strong Ladies

We are hosting our first powerlifting meet and it’s for girls only! 

What: 3 attempts at a 1 rep max of Backsquat, Bench Press and Deadlift
When: December 17 at 2pm
Who: SBK women who have been attending group classes for at least 3 months
How much: $20. Includes participation and a bench press/rules clinic with Margie on December 1 at 8pm.
Registration deadline is December 10, 2011

The Details:
Each woman will have 3 attempts to hit a max single in Squat, Bench and Deadlift, in that order. All lifters will make their attempts in each lift before moving to the next. 
First, second and third place winners will be awarded in each weight class based on total combined weight of best lifts.
There will be 3 weight classes:

• Under 135
• 136-160
• Over 160

In the event of a tie, lowest weight wins. 

Register here!

Information regarding rules and logistics of the meet will be emailed upon registration.
Questions? Contact Margie at crossfitsouthbrooklyn dot com

Shoulder Disfunction, Where to start?

A lot of shoulder dysfunction has its roots in poor posture.  If you walk around all day with your shoulders internally rotated and your head pushed forward, chances are that your thoracic spine and scapula have become somewhat “frozen”.  The problem with this is that when you go lift a weight overhead, do a push-up or try to snatch, certain joint positions won’t be available to your body so other areas will have to compensate to finish the job.  Watch this short video to see a very basic overview of how some of your bones are supposed to move when your arms go overhead.  You can see that the scapula, clavicle and humerus all share responsiblity to finish the job.  The video doesnt account for the contributions of the Thoracic and Cervical spine, but just know they play an important role too. If the imbalances in the system arent addressed inflammtion and pain may become present. Over time long term injury and disfunction may eventually result.  So what do do about it?  Start with these simple MWODs below and see if you cant begin to break up some of your gnarly restrictions. Watch each one and give them a shot pre-workout.  See if you can’t get into better positions or “cool off” some existing inflammation.
Shoulder: What to Fix First
Pain Ball: Calling All Shoulders
Darth Shoulder
Death By Desk
The Neck of a Desk Warrior Poet

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Rich Froning Does 225lb “Grace” in 4:49 CrossFit
Rx’ing and Injury Prevention CrossFit Hollywood
Humble Pie Kitsap CrossFit

For Time:
50 Box jumps 24″
50 Jumping Pull-Ups
50 Kettlebell swings 1 pood
50 Walking Lunges
50 Knees to Elbows
50 Push Presses 45 pounds
50 Straight Leg Deadlift 45 pounds
50 Wall ball Shots 20/14
50 Burpees
50 Double Unders

Scaled version: “Dirty 30″ is 30 reps of each exercise

Post Time and Rx to comments.
compare to 11.24.10

Good Lift!

Good luck to all the new Strength Cyclers starting up this week!
Happy Birthday, Mike J and Allison K!

A CrossFit South Brooklyn Testimonial

Paloma and I completed the Tough Mudder yesterday (12 miles of craziness) with some still left in the tank. Our training solely consisted of CFSBK group class programming, with a few (literally a few) short runs here and there. I have a new level of respect regarding our programming and how it relates to “real world” strength and functionality. I have actually felt worse during some of our 10 minute WODs. Mad props yo.
–Damian M

Great work, guys!

More Amazing Recipes from Brooklyn Paleo

Lana Z has some awesome new dishes up at the Brooklyn Paleo blog.  Check check them out!
Sausage, Kennel and Kale Frittata
Eggplant Lasagna
Beef Stew

Care to share your own recipes? LZ is always looking for new Paleo dishes to feature on this community blog. Restaurant reviews and great places to buy ingredients are also welcome! Please contact her at lana(AT)groundupdesigners.com

What is your favorite Gymnastics/Calisthenics exercise and why? What about your least favorite?
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Filthy 50 at CrossFit Pittsburg
Filthy 50 at CrossFit Santa Cruz with Lauren Galassi
Martha S‘ book gets Elle’s Reader Prize Pick for November! Congrats, Martha!

3-3-3 Advanced
3×5 Intermediate/Novice
Athletes doing 3×5 try to add weight to previous expsosure

Post loads to comment.
For Sets Across, Compare to 11.3.11

15-12-9-6-3 reps for time of
KB Swings 53/35
Strict Knees-to-Elbows
Scale to perform partial ROM on the K2E if needed. “Lat Active” is a must on the K2E, i.e. no off tension swinging of the torso and legs.

Post loads times and RX to comments.

David F’s pup Benson Does a Mean Forest Whitaker Impression.

Happy Birthday 1st Birthday Olivia D!  Happy Birthday Dan R. and Allison K!

Winter CSA Interest

Earlier this week we announced that Herondale Farm has put together two more meat shares and a chicken share for the coming months! The next one will run from January to May and is mixed meat. Chicken will start up again in June.

For those of you wishing to continue having the tasty goodness delivered to you, please sign up! And for those of you who have jealously inspected everyone’s meat over the past few months, now’s your chance to get in on the action!

The key is for us to have enough members to make it worth the farm’s while. We had roughly 42 members between meat and chicken last time, this go ’round we want to match or exceed that number. 

Questions? Email Margie(at)crossfitsouthbrooklyn.com or info(at)herondalefarm.com

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Those who participated in the last round of the CSA would you recommend it?  Are you gonna do it again?
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CFFB488 Talk to Me Johnnie
Stress Addicts Anonymous Part 1 Whole 9