Jenna M, Allison B and Coach Margie at the CrossFit Gymnastics Certification (2009)

Harvest Party at Herondale Farm this Sunday!

There’s still time to decide to head up to the farm this Sunday for Herondale and Sol Flower’s Harvest Fest. There will be good food, farm tours, bluegrass and gorgeous weather! Jeremy and Margie will leave the gym around 11:30am and plan to head back to the city around 8pm. If you are interested in joining, they have a couple of seats in the van. Contact Margie if you would like a spot, or if you have a car and can transport folks. Click here for more information!

Tough Titsday Returns!
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!
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Chris Spealer and Miranda Oldroyd do Tabata Double Unders CrossFit
Positive Thinking, And Other Crap Like That Catalyst Athletics
Weight Loss Plan Lacks ‘Evidence’ BBC
Steve Jobs NY Times

As Many Rounds As Possible In 20 Minutes of:
45 Double-Unders
3 Hang Power Cleans 155/95
1 Push Jerk 155/95

The barbell couplet must be completed without putting the bar down. Any bailing before finishing the jerk nullifies that entire round. “Finishing the Jerk” means that the bar must be locked out overhead and stable for a 2 count before dropping it.
For example, if you perform 45 doubles, 3 Cleans and then miss your jerk you’ll have to start over at the first double under again.

Post Rx and Rounds to comments.

Ever wonder what happens at the gym when we’re not running classes?

Kipping Pull-Up Progression Videos

Yesterday we detailed a method for you to work Kipping Pull-Up practice into the standardized warm-ups. Today you can see a video of what the mature version of each level looks like
Level 1 Mature
Level 2 Mature
Level 3 Mature*

The pull-up version seen in level 3 is probably not what you’ll do in a workout.  These are kipping pull-ups with a stalled finish.  As mentioned yesterday, the stall develops some strength at the top and gives you a moment to push away and start a new cycle.  The stall is not necessary if you can comfortably get your chin over the bar and link them together consistently.

Remember that 8am classes will start next week, they’ll be held on Mondays, Wednesdays and Thursdays only. Check the Class Schedule page for any and all upcoming schedule changes
__________________
Healthy Baby Code Talk To Me Johnnie
The Power Snatch: Uses and Cautions Catalyst Athletics
Parallette Shoot-through CrossFit
Air squats too hard? Try Guided Assistance Technology!

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

Post loads to comments.
(e4/6) compare to 9.28.11

3 Rounds for time of:
20 Overhead Walking Lunges, 55/35
Run 400m

Post Rx and load to comments.

Joy M Goes Overhead

Warm-Up Strategies For Developing Kipping Pull-Ups

We’ve seen people make great progress with our standardized warm-ups over last 2 months.  Here we’ve outlined a plan to start incorporating regular kipping pull-up skill work into your warm-ups.  Like any other skill, you’ll need regular practice to develop mastery of the movement. That being said, don’t go overboard with this, I wouldn’t be swinging on the bar more than 4 times per week. The progression below is broken into 3 steps based on your skill level.  Don’t advance to the next step until you’ve mastered the previous one. This may take several weeks so be patient!

Level 1, The Kip Swing: Add 5-8 Kip Swings before each set of pull-ups during Warm-Up 1. Otherwise you can do 1-2 sets of kip swings when you finish Warm-Up 2. Progress to Level 2 after you can consistently string these together with a nice “pop” on the back end.

Points of Performance
– Make sure you’ve got the right grip. If your palms feel like they’re being pinched you need to readjust.
– Always start from a static deadhang with a tight body and active shoulders.
– The kip should feel fluid and “springy”. Try to ride the momentum you create
– Before moving to Level 2, ask a coach to access your kip swing.

LEVEL 1 VIDEO DEMO

Level 2, The Dynamic Pull and Mature Finish: Now that you’ve mastered the kip swing and have found the weightless “pop” on the back end, try to reopen your hip and get over the bar. Make it your goal to use momentum, not pulling strength to finish the pull-up. When you get over the bar, hold the top for a 2 count. This will help you establish a mature finish position. Lower yourself down and reset.  Perform 5 reps in Warm-Up 1 instead of your normal pull-ups and do 1-2 sets of 3 reps at the end of Warm-Up 2

Points of Performance
– Don’t slow down your kip swing before you attempt to get over. This is a common mistake.  A bigger kip will make the pull-up easier
– You’ll have to reset after each rep. Kip swing > Dynamic Pull-Up > Hold over the bar for a 2 count > lower down and start over.
– You haven’t completed this step until you can consistently get over the bar in one fluid motion.  Any stalling, slowing down or extra little kicks to get over constitute a work in progress on level 2.
– Have a coach look at your progress before moving to Level 3.

LEVEL 2 DEMO VIDEO

Level 3, Stringing Them Together: Now that you can kip over the bar you need to work on linking them together. If you’ve been diligent about holding the top of the pull-up, you’ll have plenty of time to work on Pushing away back into your kip swing. Once you can link 2 together, incrementally add reps until you can link 10 together. Watch the video at the bottom of this article to see this in real time.

Points of Performance
– You don’t need to lose the momentary pause at the top of the pull-up. In fact, the ability to do this indicates that you’re all the way over the bar.  Sometimes folks develop a kipping pull-up and need to reach with their chin to get just over the bar, this is not a complete kipping pull-up. Try to get the bar to neck level.
– This step is all about timing and rhythm. If you lose your balance or develop a pendulum swing, stop and reset.
– Be patient! Developing your pull-ups is going to take some time.  The good news is that its’ MUCH harder to get from 0-2 kipping pull-ups than it is to get from 2-10 so once you find your rhythm it’s just a matter of consistent practice to pile on the reps.

LEVEL 3 DEMO VIDEO

Watch these videos (Kipping Pull-Ups Part 1 and Part 2) to see some of these progressions broken down. As always, ask a coach if you need any help with these steps!

CFSBK Newsletter

This month’s newsletter is going out soon and will include an article by Coach Chris Fox on strategies for opening your hip and ankle to prevent knee pain (Or squat deeper).  To sign up for the newsletter, simply enter your email address below the CrossFit Journal link in the right column of this page.  Get stoked!

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Check out these Free CFJ vidoes of Greg Glassman talking to Fast Company:
The Origins of CrossFit
Community Support
What is CrossFit?

Jenna J’s “Finish” Position

8am Group Classes Announced!

You asked for them.. now you’ve got them.  Starting next week we’ll be adding three 8am classes to our schedule.  Now you’d better all show up!

New Classes:
Monday 8am
Wednesday 8am
Thursday 8am

As always, check out Class Schedule page to see updates to the calendar and holiday/event closings.

Come See Krishnan’s Film!

Our own Krishnan V made a documentary about New York’s recycling problem.  It’s screening at the Park Slope Food Coop (free, no Coop membership required) this Friday, October 7th at 7pm.  To watch the trailer, click here!

What was a recent training related highlight for you? What was a recent non-training related highlight for you?
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Legs Too Large? WTF? Talk To Me Johnnie
Roundtable: Training Through and Around Injuries Starting Strength
The Gymnastics Kipping Pull-Up CrossFit Journal Preview
Damaged by Drink: The Toll Alchohol Takes On Our Bodies BBC
Is Junk Food Really Cheaper? NY Times

Take 20 Minutes to work up to a heavy single on the Clean.

Post loads to comments.
compare to 7.23.11

Take 15 Minutes to work on Front Levers

Post experience to comments.

Steph P’s Box Jumps

Good luck to our 9am Foundations Class Starting Today!

CrossFit South Brooklyn Levels

Earlier this year we posted some CrossFit Levels to help assist you with goal setting and assessing your strengths and weaknesses.  Today’s workout has two movements that show up on the levels test.  See you how stack up today!

Cleans:

Level 2:
Men 75% BW x1
Women 60% BW x1

Level 3:
Men 100% BWx1
Women 75% BWx1

Level 4:
Men 125% BW
Women 100% BW

Level 5:
Men 150% BW
Women 125% BW

Levers/Ring Work

Level 2:
Able to get fully inverted on Rings without spot or heel hooking straps

Level 3:
Able to hold a mature Ring Support for :20

Level 4:
Single Leg Tuck Front or Back lever held at Horizontal for :05

Level 5:
Mature Front or Back Lever Held at Horizontal for :05

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Confused what the “3 Pulls” in olympic style weightlifting are?  Don’t know a hang clean from a power clean? Watch this video from Catalyst Athletics to find out
Eat Like A Man With Steve Pan Cathletics

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