3×3

Add 2.5-10 lbs to last week as appropriate

Post loads to comments.
(e4/5) Compare to 11.19.11

6 Rounds of:
250m Row
Work with a partner or 2 and keep the erg moving, resting at about a 2-to-1 or 3-to-1 ratio

Post times to comments.
Compare to 7.14.11

Everything in it’s Right Place

Happy Belated Birthday to Dan G!
Congratulations to Craig C. on his 125lb weighted chin-up!

Indy-Stand Storage PSA

Today’s blog photo shows how the indy stands should be stored.  The largest (rogue) stand is against the corner with the other ones lined up next to it. Each base is oriented so when you look down you should see an “H” not an “I”.  There should only be 2 stands on each footprint.  Thanks, MGMT!

CFSBK Shopping Spree!

We’re always looking to update our equipment stock to provide the best tools to help you get stronger, faster and fitter and so we made a nice big pre-Christmas order!  Here’s a list of new equipment that’s been ordered that’ll be coming to the gym over the next few weeks.

• 6 Barbells-2-45lb, 2-33lb, 2-22lb

• 6 Slamballs- 2-15lb, 2-20lb, 2-30lb

• 4 Medicine Balls-2-20lb, 2-8lb

• 4 Iron 25lb plates

• 2 Rogue R3 Racks to ultimately replace the white power cages

We’re also in the market for a safety squat bar!  We hope you’re as excited as we are for the new toys!

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“Out the Door” with Dan Cerillo Crossfit
Sports Psychology for CrossFit Part 1 & Part 2 Youtube
Sports Psychology for CrossFit Part 3 & Part 4 Youtube

Chris A. says “Cheese”

There are NO group classes or evening Open Gym today.  The gym will be open from 12p-2:30p for Open Gym with Coach Jeremy.

Tough TitsDay Powerlifting Meet Still Has Space!

We are hosting our first powerlifting meet and it’s for ladies 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

For more information contact Margie(at)crossfitsouthbrooklyn.com

Register here!

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DeFranco Prowler Training T-Nation
Brinicle: Ice Finger of Death! BBC
Study Finds Link Between Red Wine and Letting Mother Know What You Really Think The Onion

This is what we’re thankful for

Happy Thanksgiving to all our CFSBK Family!  We hope you travel safe, eat well and enjoy spending time with friends and family!

Reminder: There are NO Classes today!

Holiday Group Class Schedule Reminder

Friday, November 25rd: Open Gym from 12p-2:30p ONLY
Saturday, November 26th: Regular Saturday Schedule!

Black Friday Fitness Shopping!

Instead of getting up at 5am and heading to your Super Duper Wal-Mart to get grandma that Love Actually DVD she doesn’t want why not check out these deals and get grandma those Adidas lifting shoes she really wants! 

Rogue Fitness is having a Black Matte Friday sale on 11/15- Check it out here
Catalyst Athletics 50% off on all digital products on Friday, 11/25-Check it out here.
Dynamic Fitness is having a sale on the Adidas AdiStar Weighlifting Shoe.  Check it out here.
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What are you most thankful for this year?  What was your favorite Thanksgiving dish this year?
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Season’s Drinkings Robb Wolf
Top 10 Gift Ideas for the Strength Enthusiast Elite FTS

3×5

Add 2.5 – 10 lbs to last week as appropriate

Post loads to comments
Compare to 11.16.11

3 Rounds NFT
8-12 Pallof Press
8-12 RDL
Add 5-10lbs to RDL from last exposure if appropriate

Post loads to comments

Optional DIY finisher
Benchmark your 1 mile run time or 1500m Row

Determination

Safe travels to all the CFSBKers heading home for the Thanksgiving day holiday today!

CFSBK Thanksgiving Schedule Reminder

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

AMRAP of Thanksgiving Dinner By Jim Ryan!

He’s strong, he’s debonair, and he’s one hell of a cook!  CFSBK’s Jim Ryan has the perfect Paleo Smoked Turkey recipe for your Thanksgiving day get together.  Check out his video and recipe at Brooklyn Paleo! Thanks Jim for your great breakdown and for sharing your skills with us! 

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How would you warm up the following movements?
1. Deadlift Work Weight: 275x3x5
2. Press 1 RM Test, Previous 1RM was 63lbs
3. Max Kipping Pull-Ups (previous best was 13 reps) 
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Time Lapse From Space-Literally. The Journey Home Vimeo
Meet the Woman Behind the 2:26 Fran CrossFit

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