5 Rounds For Time of:
10 Deadlifts 225/155
15 Wall Ball 20/14
30 Double Unders

+ The deadlifts should be light enough that you can do each round in 1-2 sets. Loss of neutral spinal alignment will result in your workout being stopped! Make sure to pick a load and if necessary a pulling height that allows you to execute 50 solid reps.
+ If you don’t have double unders, today’s substitution is 15 Box Jumps.

Post time and Rx to comments.

From the Vault: Juliana A leads the pack at the 2009 CrossFit Games

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!  

Keeping Our Ladies Safe

For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time and Rx to comments
Compare to 11.6.10

This is the start of Crush Week!

Nino D. during FGB

Congratulations to Gabrus on his wedding this weekend!!

It’s Gotta Be the Shoes

CrossFitters use a wide array of footwear to train in.  Below are some resources for the interwebs detailing and comparing some of the most popular makes and models out there.

The Latest and Greatest CrossFit Shoes
The EvoSkin vs. The Vibram Five Fingers Video Comparison
A Sneek Peak: Reebok’s CrossFit Shoe
ShoeMart’s CrossFit Shoe Page

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What’s your favorite shoe to train in? Why?
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Chris Spealler Does Angie CrossFit

5×3
Add 5-10 lbs to last week as appropriate

Post loads to comments.
(e 6/6) compare to 10.8.11

Tabata Mash Up
DB Snatch Left Arm
DB Snatch Right Arm
Push Up
Cycle through stations at each interval, performing 4 intervals at each for a total of 12 intervals (6 minutes).
Choose a load that’ll allow you to get at least 10 reps per round.

Post loads and total reps for each station. 

Ashley F. During Fight Gone Belated

Keeping Our Ladies Safe

Joy M. is all Smiles During the Warm-up

See CFSBKer Steve P. in “The Dumb Waiter”

Actor Steve Park with us as one of our members.  Steve’s currently starring in Harold Pinter’s “The Dumb Waiter” is now running at the Duo Theater.  The show runs until November 6th.  For more information and to purchase tickets click here!

Row New York is Hosting a Rowing Open House this Weekend

 All of us have logged plenty of kilometers on the erg but few of us have experienced the joy of rowing on the open water.  Row New York wants to give you that chance this Saturday in Queens.  The event is Saturday, October 15th from 12-2p.  Here’s what they have to say about the event:

 “The open house is a chance for any and all New Yorkers (sorry, no kids this time!) to see what Olympic-style rowing is all about and learn about opportunities to row through Row New York.  Get a workout, and enjoy a beautiful fall day. No experience necessary!”

You can sign up here!

For more information email Jennie Treyes at Jennie(AT)rownewyork.org

Couple of Slots Left for Tough Titsday Intermediate Cycle

There are still two slots left for Margie’s Tough Titsday Intermediate Cycle!

Join Margie for a special four part series on pushing big weight. We will refine technique on Squat, Deadlift, Bench and Press and, most importantly, break down the mental aspect of moving maximal loads. Together, we will develop a solid sense of how to translate your linear gains at SBK into that triumphant 1 Rep Max. Classes will involve low volume and heavy bars, as well as an introduction to some assistance lifts and equipment. This is an opportunity to dude out in a women’s only environment.

For women who have been out of Foundations several months and attempted heavy singles.

Limited to 4 participants, please email margie@crossfitsouthbrooklyn.com if interested. 

Sundays from 9-10:30am
10/16; 10/23; 10/30; 11/6
Register Here!

__________________

What was the hardest CrossFit WOD you’ve ever done?
_________________

Tips For Choosing a CrossFit Gym Breaking Muscle
Do The Stuff You Suck At Elite FTS

21-15-9 reps for time of:
Clean 135/95
Ring Dips

-Rx’d Elizabeth is a full squat clean. Athletes may also consider doing “Power Elizabeth” which would be any version above parallel clean.
-Banded Ring Dips and Push Ups are subs for the Ring Dips. Athletes may use parelletes or dumbbells to increase ROM on the push up if desired.

Post times and RX to comments.
Compare to 12.14.10 and 6.20.10

All together now! Manuel, Alex  & Baz on Wall Ball

DIY Skills Test #2

Sometime between now and next Thursday test one or more of the following from our CF Levels

1. Bodyweight Pull
2. Bodyweight Squat
3. WC Mono-500m Row

Check the standards listed for each level to see what’s the most appropriate scale/where you fall.

Post results to comments.

Mats Need Love Too

In the last week, our soft, black mat has been punctured twice.  Please be careful with what you do and what  equipment you bring onto the mat so that it can be with us for years to come.   Thank you for your kindness. 

__________________

Recommend one book, one song, and one film to your fellow SBKers in comments
_______________
Annie S. & Greg A. do Elizabeth CrossFit
Greg A. does Power Elizabeth CrossFit
Risk vs. Reward Talk to Me Johnnie
Doctors Warming to Caveman Diet Trend CBS San Francisco
CrossFit: Be Young, Feel Young, Redefine YOU Youtube

2 Reps On The Minute for 10 Minutes
Add 5-10lbs from last week

Post loads to comments.
(e5/6) compare to 10.11.11

3 Rounds NFT
5 ea TGU Sit Up (heavy)
8 ea SLRDL (contraleretally loaded)
35/45/55 Double Unders*
*2 minute practice in lieu of DUs

Post loads and DU RX to comments.

Mindy gives Whitney H. a lift-off

Happy Birthday Rob I and Joy M!

Josh M.’s Ragnar Relay Recap

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An NFL Reporter at the CrossFit Games CrossFit
Coaching A Surgeon: What Makes Top Performers Better New Yorker

Happy Birthday Coach Jess Fox!
(Thanks Nick A for the blinging her up)

We also wish a belated Happy Birthday to stand-up guy David McG!

Participate in the Barbells for Boobs Annual Fundraiser at CFQ!

Barbells for Boobs “Amazing Grace” Fundraiser WOD this October to benefit Mammograms In Action (MIA), a Southern California based non-profit that raises funds in the fight against breast cancer, both locally and nationwide.

On Saturday, October 29th, CrossFit athletes from around the tri-state area will be gathering at CrossFit Queens in Astoria to complete “Grace”, a workout consisting of 30 Clean & Jerks for time.

Check this link to register!

November Late Morning Foundations+Learn the Ropes Class

The second Late Morning Foundations starts in just a few weeks and is now open for registration.  This cycle is super cool in that participants get a free off-peak times Learn the Ropes Class (a $75 dollar value) with our next door neighbors Brooklyn Boulders.  For the full details on just what Learn the Ropes is click HERE. You can register for the cycle at the link below!

November Late Morning Foundations 
+ Brooklyn Boulders “Learn the Ropes” Course
11/3/11 – 11/28/11
Mondays and Wednesdays from 9:00am-10:15am
Register Here!

___________________

What do you know now about Crossfit/training/CFSBK that you wish you’d known in Foundations?
___________________

More than You Wanted to Know About Rice FITBOMB
Trigger Point 101 My Athletic Life

3 Rounds for Time of:
Row 400
21 Kettlebell Swings 2p/20k
15 Burpees

Post time and Rx to comments.

Mike M. rows a hole in the space/time continuum

8AM Group Classes Start this Week! 

Because 9-5 jobs are so 20th century we’ve added THREE 8am group classes!  8am group classes will meet Mondays, Wednesdays and Thursdays starting today October 10th.  We hope you’ll join us!

Tough Titsday Intermediate Cycle

Ladies, it is time to go heavy. Join Margie for a special four part series on pushing big weight. We will refine technique on Squat, Deadlift, Bench and Press and, most importantly, break down the mental aspect of moving maximal loads. Together, we will develop a solid sense of how to translate your linear gains at SBK into that triumphant 1 Rep Max. Classes will involve low volume and heavy bars, as well as an introduction to some assistance lifts and equipment. This is an opportunity to dude out in a women’s only environment.

For women who have been out of Foundations several months and attempted heavy singles.

Limited to 4 participants, please email margie@crossfitsouthbrooklyn.com if interested. 

Sundays from 9-10:30am
10/16; 10/23; 10/30; 11/6
Register Here!

___________________

Is She Right and We are All Wrong? CrossFit One World
A Little Deception Helps Push Athletes to the Limit NY Times

For Time:
3 Barbell Ground To Overheads
3 Pull-Ups
6 Barbell Ground To Overheads
6 Pull-Ups
9 Barbell Ground To Overheads
9 Pull-Ups
12 Barbell Ground To Overheads
12 Pull-Ups
9 Barbell Ground To Overheads
9 Pull-Ups
6 Barbell Ground To Overheads
6 Pull-Ups
3 Barbell Ground To Overheads
3 Pull-Ups

There is a 12 minute cap on this workout.

Post time and load to comments.

Who Stacked The Boxes?!

Gym Equipment Etiquette Reminders

While not at all comprehensive, these pointers can help your rack up credibility points at the gym.

Plyo Box Storage: For years we’ve told you, “DON’T STACK THE BOXES!!!” because they get wedged on top of each other and end up stuck together… well we take it back! Josh M put some carpet material on the inside of each box (thanks Josh!) so now you CAN stack them without fear of a coach reprimanding you. We’ve also painted some numbers on the boxes.  When you put them back, please organize them as seen above with the red numbers facing forward.

White Boards: We often do workouts that require you to track rounds or reps on the fly.  To make your life a little easier we cut up some whiteboards into little tablets for personalized use (Thanks DMak!).  Two points of etiquette with these. 1. Please erase your board after you’re done with it. 2. If the workout requires you to track rounds (as opposed to reps) please write a bunch of dashes on the board and use your finger to track completed rounds.  Keeping the marker uncapped during the workouts dries them out.

Erg (Rower) Handles: When you’re done with an erg, please put the handle all the way back in the window.  We know it seems intuitive to house them in the little dock that concept 2 provided but if you leave them there too long it weakens the spring that provides recoil on the handle.  The small dock is only for rest periods or partner transitions.

Bumpers: When you’re breaking down your barbells make sure to put them back in an orderly stack. If you’re the first person back to a low set of bumpers and the PVC holder is down, put it back so all the remaining bumps can be stacked properly. Also- whenever classes are large and we’re running low on weight, try to use the largest bumpers available.  For example, if you’re squatting 165, your bar should have a pair of 45s and a pair of 15s on it. Not 25s, then a bunch of 10s and change.

Bailing: Bailing is a necessary part of lifting heavy and metcons but don’t go crazy with it.  People can get a little bail-friendly and drop weight they could have just as easily put down under control.  Excessive dropping puts wear on the bumpers AND the bars. You’ve no doubt noticed the bumpers with big cracks and no metal inserts in them.  Why is that? Too much bailing! Also- it should go without saying but NEVER bail an empty bar, these will quickly destroy the finest barbells.

What are some of your personal Pet Peeves when it comes to home organization?

5×3
Add 5-10 lbs to last week as appropriate

Post loads to comments.
(e4) compare to 10.1.11

3 Rounds of:
1:00 Couch Stretch, Each Leg
10 Get Up Sit-Ups, Each Side

Justin Z (JZ1) on Push Presses

8am Group Classes

Starting this week CFSBK will be hosting 8am Group Classes every Monday, Wednesday and Thursday (our non rest days) for all you early (but not too early) birds. As always, keep tabs on the Class Schedule Page to see upcoming activity on the CFSBK Calendar

Getting Ready To Squat

By Coach Margie

When you approach a loaded bar, make the decision to be there. Develop your Set Up. This is not the time to saunter up, ease yourself into position and expect to manage maximal loads successfully. As strong as you may be, if you are not mentally prepared to own the barbell, well… the barbell will win every time.

As simple as squatting is, it takes all your guts to do it right.

There are two parts to your Set Up: getting underneath the bar, and preparing to squat it.

Getting underneath the bar:

1)     Mentally psych yourself up to lift the weight. Get mad, excited, juiced, pumped, jump around, curse at the bar, or go deep within yourself and find that quiet place of absolute certainty. Whatever. Experiment to find your intensity and focus.

2)     Now, get underneath the bar and get a good strong rack position. Make sure the bar is wedged in tight between your hands and your shoulders. Build stability by finding tension in your upper body: remember this is where the weight will sit, so you want to create a firm shelf, not some namby pamby, twiggy little thing that will snap in two. If you have a low bar rack, raise your elbows up behind you, and push the heels of your hands against the bar. If you have a high bar rack, grip the bar tightly and push up against it.

3)     Take a big breath into your belly, hold it and bear down. Your stomach should get fatter. Now squeeze your butt and stand up confidently with the weight on your back.

4)     Walk back two or three steps and set your feet.

Preparing to squat:

1)     Let the bar settle on your shoulders.

2)     Make sure your rack position is still tight.

3)     Take another big breath into your belly and bear down. Get fat!

4)     Now SQUAT!

This is your ritual; use it every time you play with a barbell.

Happy lifting!

Want to see how some of the best in the world get ready to squat? Watch This Video!

________________
Steve Jobs’ 2005 Stanford Commencement Address
Breaking Bad… Habits CrossFit Invictus