Bench Press
5-5-5

then,

Partner WOD
AMRAP 15 minutes
5 Ring Push Ups*
10 KB Swings
15 Box Jumps
One partner working at a time, one round at a time.
*Ring Push Ups – Standard or knee or elevated (as available space-wise) Push Ups
For the KB Swings and the Box Jumps, choose a scale that keeps both you and your partner moving

Post loads and rounds to comments.

Coach Fox going for a HEAVY Zercher

Help Shanna H. isn’t just running a Marathon she’s helping NYC Schools!

Shanna H. has been training her face off for the upcoming NYC Marathon and she’s hoping that her efforts will benefit NYC schools as well.  She is working to raise funds to benefit local schools:

Now, more than ever the New York City Public Schools need money to help make up for the budget shortfalls. I pledge to run, sweat, ache, pant, run some more, and do whatever it takes to beat my previous marathon time of 4:43 in this year’s marathon. In return I ask that you donate whatever you can to help out the schools. Even $1 would help. Thanks so much for your support!

If you’d like to support the cause please check out the link here.  Shanna also has a Facebook page dedicated to the cause here. 

One Slot Left in October AM Foundations

Foundations have been selling like hotcakes and there is one slot left in the October Morning cycle.  If you’re interested in joining this cycle you can contact us at info(AT)crossfitsouthbrooklyn.com.  The cycle starts 10/11/11 and meets Tue/Thu at 7am until 11/3/11. 

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Simple and Slick WOD Tracking & Sharing WODStack

5×3
Add 5-10 lbs to last weeks exposure if appropriate.

Post loads to comments.

3RNFT
20-30s Handstand Hold
20-30s L-Sit
5 ea Pistol

Post progressions to comments. 

 
David Tests his L-Sit

Happy Belated Birthday Teresa B!

There is NO Active Recovery today at 12pm

Brian D. Offering Online O-lifting Coaching

Brian “Lil Hercules” D. wants to help you increase your O-lifts and is offering online coaching and video analysis of your lifts.  He will provide a very detailed analysis of your lifts — with snapshots from your own video provided — and give the corrections necessary for improving the said lift. If interested, Brian can also write out weekly or monthly programming.  For more details contact Brian at bjdegennaro(AT)gmail.com.

Self Defense Class is Today

Wishing the ladies participating in the Self Defense class at CrossFit 718 today the best of luck and we want to thank Coach Jess for organizing the event.  We’ll keep you posted on any further classes/event/resources that will aid in keeping our members and their community safe.
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South Slope Sexual Assaults A Thin Line on Skirts Wall Street Journal
What is The Paleo Diet? Paleo Diet 101/201 Robb Wolf
Paleo Diet Gains Traction Despite Controversies NY Daily News

Dan Halioua is overjoyed to be AOTM! 

Scheduling note: *There is No Active Recovery Tomorrow*

CFSBK Athlete of the Month: Dan Halioua

Fall is here and the new season announces a new CFSBK Athlete of the Month as well. It’s fitting that we chose Dan Halioua this month, since he’s a real sports fanatic and October has a lot to be happy about as a sports fan. The long wait for football is over, hockey is getting started, and of course Dan’s (and my own) favorite… October Yankee baseball! (sorry Sox fans, haha) We thought he was a great choice for a variety of reasons, but his commitment to improving his biggest weakness, mobility (or lack thereof), is the stand out. In addition to spending time in Active Recovery and DIYing mobility work for at least 15 minutes before and/or after classes, Dan has also really proven himself to be a heavier hitter than I had expected him to be. He’s been a great addition to the SBK Competition Team both in terms of performance and all around camaraderie. I got to interview Dan the day of the big fire down the block from the gym, let’s hope that’s not any kind of omen.

Fox – Hey, man…You’re the next athlete of the month!

DH3 – Wow, thanks man! That’s pretty awesome. I didn’t see that coming.

Fox – Well, here it is! Let’s get started? How did you first start CrossFit, and how did you come to CFSBK in particular?

DH3 – A buddy of mine, Guy, was training for the NYC Firefighters exam and had started doing CrossFit. I had joined him and some buddies in doing random hero WODs at the local NYSC. I had been working out for years doing the regular, you know bench, bis and tris, CrossFit was radically different. I liked it but then fell off the wagon for a while. Finally in August of 2010 Julia (Dan’s fiancee) and I signed up for Foundations and from then on I was hooked. I hadn’t intended on staying at the gym, I figured I’d do it on my own, but I decided to lay down the cash and join.

Fox – Cool, we’re glad you did! Why did you stay?

DH3 – It was a combination of things. The variety of the workouts, the competitiveness, the coaching, and the friendly people. The workouts weren’t the same old, same old I had been doing before. And the competitiveness was all around, from studs to pregnant moms-to-be! There’s a lot of levels of people here to chase, guys and gals who are beasts in their own right. I’m impressed by that. CFSBK has become the place in my life where I can come and unwind with cool people. People who are diverse but share a common goal to be healthy both physically and mentally. I really appreciate that part of it, aside from the physical benefits I get.

Fox – Well said, and we do have some baddass preggers working out in here from year to year! Tell me about some of the other benefits you’ve experienced since joining CFSBK.

DH3 – I play basketball and softball and I’ve noticed improvement in both sports I have some more ups on the court, I feel quicker all around, and I regained my stamina. I used to be able to play a few back-to-back games but had gotten really out of shape. Now I can do that again. Also, during the Paleo Challenge from last year, I severely cut back my coffee habit. I was hitting like 6 cups a day and they were more like sugar (up to 10 tsps, Dan told me) and cream with a little coffee. Now I have just a few cups a day and they’re black. I also learned that it was OK, even good, to enjoy red meat. I was in that Paleo Challenge to win it so I went hard at it. I was also pretty happy with the body composition changes that I made. (Dan is being modest. It was really hard to pick winners. If based solely on BC changes Dan would have been a clear winner). Doing the CrossFit Games Open Sectionals and Subway Series was pretty great also. I can’t wait until 2012. I just want to do better than 2011.

Fox – Let’s hear a bit about you outside of the fitness realm. What do you do?

DH3 – I currently work in online advertising where I basically sell sponsorship space for my company (Sorry, Dan gave the ‘non-basic’ version too, but I have no idea what half the words were). I went to school for TV production and worked in that industry for a few years, long enough to develop some unhealthy lifestyle habits. I don’t see going back to that again but I did meet Julia at SUNY so that makes it a worthwhile degree! In the future I’d actually like to do some kind of social work. I’d like to help under served people.

Fox – Any interesting hobbies?

DH3 – Well I’m a hip-hop junkee. The “Golden Era” of hip-hop from the early 90’s through the early 2000’s is my time. Outkast, Nas, Biggie, Jay-Z, East Coast and Southern hip-hop, that’s what I love. I contribute to my friends hip-hop blog from time to time as well. I learned about rock (and drinking) up at college at SUNY where I got really into Radiohead, and still love them. I’m also addicted to a few TV dramas. The Wire is the best thing that has ever been on television, hands down. Breaking Bad and First 48 are also pretty sick. As some folks know also I’m also a bit of a fantasy sports junkee. I started the CFSBK league and it’s been pretty fun so far. I don’t know when the heck Dan Evans* takes classes though, do you?

Fox – Dan, I’m not positive but I think you’re the first born and bred New Yorker to be an AOM. Sometimes I feel like I’m the only native New Yorker in Park Slope! Tell me about growing up here in BK.

DH3 – Yeah, man, I grew up right here in Park Slope on 6th street between 5th and 6th avenues. I’m the product of a Brooklyn mom, a Moroccan dad, and a working class neighborhood. I grew up playing wiffle ball, hanging out with friends in the streets, spending time in Prospect Park…I’ve seen that park and the neighborhood as a whole go through some changes. There was a time when 5th avenue was not a cool place to be and if you were going to Mr Video it wasn’t to rent a movie if you know what I mean. I’d have to say that the park is my favorite thing about where I live and grew up. From concerts, BBQs, little league, it’s an amazingly diverse park populated by amazingly diverse people. I love that I can go there and feel like I’m away from everything, too.

Fox – I love that place too and it’s a big reason Jess and I moved to the nabe. Alright, last question. Tell me what we should look for in a future Athlete of the Month.

DH3 – Someone who is true to their goals, sets a goal and attacks it. That goal board is one of the best things in this gym. And any athlete of the month should also be someone who has fun and smiles. It’s nice to workout in a place where so may people are smiling at any given moment.

Thanks to Dan for sitting in traffic to meet with me in the smokey confines of the CFSBK office, and for being a great addition to the community. It’s been nice getting to know him and it’s nice to be able to acknowledge the hard work he has put in in order to get better. We look forward to having you here with us.

*Note – If you see Dan standing by watching Dan Evans or another member of the gym clean up his weights it’s not that he’s gone bizarro, it’s just that he won that week in the gym fantasy football league. Spoils to the victor, and all.

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Dan thinks future AOTMs should be people who set and then attack their goals.  So what goals are you going to achieve in October?
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Paleo Diet Gains Traction Despite Controversies NY Daily News
Robb Wolf on The Discovery Channel’s Curiosity:I, Caveman Youtube

In 15 minutes work up to a medium-heavy Push Press* and then,

AMRAP 3 Minutes
3 Push Press
6 Pull Ups
9 Squats
Rest 1 minute and repeat for 3 rounds

Rounds start fresh at the Push Press each round. Push Presses will be taken from the floor.
*The push press should be heavy enough to challenge you but not so heavy that you’ll need to break the sets up

Post Rounds and Rx to comments.

Matt U. on Why He Gave 17 Minutes

Congraultations to Matt U on his recent engagement!!

Congratulations to Matt U. for being the FGB 6 Highest Individual Fundraiser!

The official announcement was made by Sportsgrant yesterday that Matt U was, for the third year in a row, the highest individual fundraiser for Fight Gone Bad 6 raising $34,105.15 for charity.  Sportsgrant has a great bio with some fun facts about Matt U. we bet you never knew.  You can read more about Matt and his amazing efforts here.  Congratulations Matt and thank you for all your hard work!

Ladies’ Self Defense Class

Coach Jessica Fox has organized a self-defense class for the ladies of CFSBK in light of the recent attacks in the South Slope.  The class is this Saturday, October 1st at 2:30pm and is being held at CrossFit 718.  We need a minimum of 10 ladies to make the class happen.  Please RSVP to Jessica(at)crossfitsouthbrooklyn.com with “Self-Defense” listed in the subject line of your email. 

Lost and Found!

Remember to check the lost and found and retrieve any of your casually discarded items before we donate them to to charity on 10/3/11!

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Would you attend an 8am group class? What about a 12pm class on Thursday afternoons?
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Is CrossFit Only for Maniacs? Huffington Post
Lies, Damned Lies and Medical Science The Atlantic
How to Deal with Common Primal Stumbling Blocks Mark’s Daily Apple

2 Reps On The Minute For 10 Minutes
Add 5-10lbs from last week.  Focus on a tight bottom position and explosiveness off the box. 

Post loads to comments.
(e/8) compare to 9.21.11

3 Rounds NFT
10 V-Ups with a 2 second hold
10/leg Contra-lateral Weighted Step-Ups
50-100 Single Unders
For the contralateral lunge the DB is in the opposite hand of the stepping leg.  Perform all reps on 1 leg before switching

Post load to comments.

Kate D. Stays Tight at the Bottom of her Box Squat

Columbus Day Weekend On the Farm

Looking to get out of the city for a day or two over the long weekend? Good news! SBK’s CSA farms are hosting their second annual Harvest Party on Sunday, October 9th and we’re invited. It’s an all day affair featuring food from the farm, local beer, live music, a bonfire…. really all you can ask for from a farm party.

This is a great opportunity to get to know our farmers, see where all that tasty goodness comes from and meet people from the local community.

Tickets are $40, which gets you food and booze for the day. There are plenty of B&B’s in the area to spend the night.

If you are interested in going, contact Margie(AT)Crossfitsouthbrooklyn.com by October 2 so she can arrange transportation and accommodations.

It’s Almost Like This Stuff Really Works!

Congratulations to Craig C. who participated in the Westchester Olympic Distance Triathalon this weekend and hit a 17-minute PR (3:03) down from his previous Westchester time of 3:20.  Craig’s training has consisted solely of CrossFit.  Nice work Craig!

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How long have you been training and what are some of the lessons you’ve learned about your body, your goals and your perspective?
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Top 5 Suprises of the 2011 CrossFit Games Beyond the Whiteboard
The Stages of Crossfit 1-Armed Fit Guy
Heaviest Map Ever? Visual News

The Couple that FGBs together: Noor A. and Samir C. during FGB 6

Self Defense Class

Attention CFSBK ladies!  While our blog normally serves as a forum to acknowledge accomplishments, to share motivational stories and to announce upcoming events, sometimes we have to get serious.  Unfortunately, now’s that time.  

Are you on the level?  DIY Levels Test #1

A few months ago we published our CrossFit Levels as a way for you to test your fitness and see where your skills are at.  Today we offer the first DIY Levels test to encourage you to benchmark one of the three skills listed below.  These are to be done DIY but we encourage you to get a buddy to count/time encourage/compete against you.  So head into the gym a little early this week and take crack at any or all three of the this first week’s tests and then post your results to comments. 

1. L-Sit or Ring Support for Max Hold
2. Max KB Swings (Russian or American)
3. Max Push-ups

You can check the levels with the RX/scale for each test HERE.  Good luck!
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There is No Money In Healthy The Examiner
South Slope Safe Walks Begin Next Week The Windsor Terrace Blog
Bulgarian Split Squats T-Nation

1x 1000m Row
2x 500m Row
4x 250m Row
Work with a partner (or 2) and allow for approximately a 2:1 rest ratio.

Post times to comments.
Compare to 5.17.11, 7.30.10 and 7.14.11

David O. demonstrates how to scale up today’s WOD.

Happy Belated Birthday McDowell M.!

Barbells for Boobs Fundraiser at CrossFit Queens!

Our friends at CrossFit Queens will be hosting the annual Barbell for Boobs Fundraising event to raise money for to combat breast cancer.  Here’s the info:

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.

If you’d like to participate you can find out more information and register HERE!

Upcoming Foundations Cycles

October Late Morning Foundations 
+ Brooklyn Boulders “Learn the Ropes” Course
10/4/11 – 10/27/11
Mondays and Wednesdays from 9:00am-10:15am
Learn more and register here!

November Evening Foundations
11/10/11 – 12/6/11
Thursdays and Tuesdays from 8:00-9:15pm
Registere Here!

November Morning Foundations
11/10/11 – 12/6/11
Thursdays and Tuesdays from 7:00-8:15am
Registere Here!

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FGB 6 Featured on NBC Nightly News MSNBC
Train the Mind for Increased Strength Starting Strength

7 Rounds for Time of:
10 Wall Ball Shots, 20/14
10 Pull-Ups
10 Burpees

Post load and Rx to comments.

Cheering on your fellow CrossFitters when they need it most is good gym etiquette!

CFSBK Article Repost!

More work? Or a sip of water?
by Christian Fox
 
            You’re mid-Helen. You’re finishing your 2nd round of KB swings and the pull-up bar is waiting for you. So what do you do? Place your bell down, grab a sip of water, wipe the sweat from your face, chalk up your hands, and then size up the pull-up bar? Or do you ditch the bell and get on the pull-up bar knowing that you’ve only got one round left and the big rest is coming. Last sprint, last swings, last pull-ups. Forget the chalky feeling on your tongue; you’re getting on the leader board this time.
 
            In many WODs, a sip of water here and there is totally appropriate. Think Murph, Angie, Barbara (during the rest), or some other 20+minute chipper style WOD. These are designed to be done at a medium to medium-high intensity and take significant time to complete; hence they need to be paced out and can allow for a sip or a break. WODs like Fran, Annie, and the like are meant to be executed at a high intensity throughout, and take a short time to complete. I feel pretty confident saying that you will not dehydrate during 5-10 minutes it takes to complete either of these couplets. Often though, we see athletes stopping mid-WOD to grab a sip or just to put their hands on their hips and rest. Sometimes, sure, this is appropriate. Are you sick, pregnant, injured, or the like? Then yes, you may need to pace even short WODs. But if not, then be honest with yourself about why you’re reaching for your water bottle again or chalking up for the 4th time in 12 pull-ups. It probably isn’t thirst. It’s being uncomfortable with being uncomfortable.
 
            Let me be clear…I’m not saying not to stay hydrated and on the south-side line of Pukieville, but if this sounds like you then try this trick. BEFORE the clock starts, drink a cup of water. Then put your water bottle away from you and out of reach. Mid-WOD when you start to think how nice a little H20 would feel on your tongue, use that to motivate you to finish faster. The water is the reward. Finish and it’s yours.
 
Train smart, but train hard. Remember that intensity is what brings results. Increase your pain tolerance. Try getting more comfortable with being uncomfortable.

How would you describe your discomfort tolerance?  Are there types of workouts or specific exercises you find yourself taking lots of breaks from?
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2011 CrossFit Games: Women’s Rope Climb/Clean and Jerk Event

5 sets x 3 reps

Like the previous cycle, we’ll be squatting heavy triples on Saturdays.  Check your records to see where you left off last cycle then drop 10-15 lbs and start a new linear progression.

Post loads to comments.
compare to 8.20.11

3 Rounds NFT of:
:30 second Handstand Hold* against a wall
20 Heavy Kettlebell Swings, Unbroken
:60 Couch Stretch each side, holding good lumbo-pelvic position

If you can gracefully kick up to the wall and stay hollow, go for it.  Otherwise do a wall walk-up.
Focus on a tight hip and knee extension with Kettlebell Swings.  When you hit full extension you should feel the bell go weightless, if it’s not then you’re not efficiently transfering force into the bell. Watch the video at the bottom of this post to see Jeff Martone perform a mature swing.

Lana Z learns that what goes up must come back down

Good Luck, Spartan Warriors

Best of luck to Maurya, Melissa L, Paul R, Keith W, Marc M and Yitzy S on today’s Super Spartan Race. These guys will suffer 8 miles of obstacles, mud and endurance to claim the title of Super Spartan Warriors.
Maurya has even been blogging about her CrossFit adventures with Coach Shane leading up to this event.  To catch up on her progress, compete with video blogs at the gym, click here!

New Equipment!

To better serve your needs, we’ve added some new equipment recently. Some of it is already at the gym and some of it is en route:

– 4 New Pairs of “Indy Stands”: The old grey racks weren’t cutting it so we ditched them and beefed up our mobile racks with these much heavier stands.  Not only are they more resilient, but they’ve got more pins for finer height adjustments.
– New Plyo Boxes: We got 2 Rogue Games Boxes which are adjustable from 20″, to 24″ to 30″ simply by flipping them.  3 new steel 12″ boxes were also added recently.
– New Medicine Balls: Look out for one more 14lb ball, three 16lb balls, two smaller diameter 6lb balls and one “Big Monster” 30lb Wall Ball.
– “Jerry Cans”: You saw them at the CrossFit Games this year and you’ll see them at the gym soon! They’re 115lbs each filled with water and even heavier with sand or lead. Hello grip strength!
– Barbell Weights etc: We got 5 pairs of 15lb bumper plates, 5 pairs of 2.5 and 5lb steel plates and a new weight tree to hold all the loose change coming soon.

What is your favorite piece of equipment, not including a barbell? (calisthenics don’t count!)
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Jeff Martone Demos the Kettlebell Swing CrossFit

Ze Jermans
Dan B, Dan H3, Jenna J, Isaac W, Eric L

Fight Gone Baz
Jessica F, Peter M, Christine N, Ian L, Baz

Inka and the Azteks
Nick P, Rickke M, Inka H, Kristen S, Joe O

Fight Gone Plaid
Andrew M, Laurel M, Teresa B, Jessica B, Deepak T

Your Worst Enema
Vincent D, Josh M, Juliana A, Keith W, Dan E

Team Glamour Muscles
Max K, Christian F, Ellie June M, John M, Josi S

Jumping For Joy
Mike G, Collette K, Joy M, Scott L, Tom S

Pukey in Pink
Rob F, Jason Z, Melissa L, Joel W, Shane W

Fight Gone Badasses
Mike M, Stella Z, Chris A, Kate D, Rob I

Dream Team Seventeen
Ben G, Peggy Jean L, David O, Margie L, Allan G

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Check out the preview for Storm Chasers which our own Yoshi S has been pouring his blood, sweat and tears into for the last 6 months!
Carl Eagleman’s Garage CrossFit Gym CrossFit