3×1

Athletes will use ~70% of your projected 1RM for the Total

then,

Rack walk out at 105% of your predicted 1RM.
Rack the bar on your back, walk it out, and hold for 3-5 seconds once stabilized. Walk it back in and rack it. Know that you are strong enough to squat it.

Please use this 1RM Calculator to calculate your percentages.  Add a few lbs to the calculation since we’ve been doing 3×5, not 1×5
Please review this video about racking the weight.

Post loads and predicted 1RMs to comments. 

AMRAP 10 Minutes:
15 Snatch 95/65
10 Knees to Elbow

Post rounds and RX to comments. 

Coach Margie Squats 192.5 (PR)!!

CF Hoboken Winter Challenge is this Weekend! 

CFSBK will be sending athletes to compete once again in the CrossFit Hoboken Winter Challenge.  Good luck team, SBK!

Team CrossFit South Brooklyn
Jaclyn Z
Rickke M
Mike M
Teresa B
Rolando M
Kiki P
Melissa L
Jessica F
Noah A
Kate D
Chris F
Josh M

Best of luck to our competitive team!  Check out the 4 WODs they’ll be competing at HERE!

Rowing and Muscle-up Workshops this Weekend

Coaches Nick and Noah are hosting workshops to help you develop your skills on the erg and on the rings.  There is a sign-up sheet for Noah’s Muscle-up Workshop on the community board at the gym.  The class is Saturday 12/10 at 1:30pm and costs $10.  There is a buy-in for participation of 3 unbroken chest to bar pull-ups and 3 ring dips.

Nick’s rowing workshop will focus on the Recovery stroke.  Join Nick to find out how to improve your recovery for a more effective and efficient stroke.  Nick’s class is Sunday 12/11 at 1pm.  Contact Nick nick [at] crossfitsouthbrooklyn [dot] com if you’re interested in participating!

Want to Climb Kilamanjaro AND Help Kids Get an Education?

Child Education International is hosting a week long climb of Mt. Kilimanjaro to help raise funds for schools in Asia and Africa.  The trip is scheduled for February 2012.  If you’re interested in finding out more information check HERE.
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2011 CrossFit Games “Sail” Youtube
How to Build a Garage Gym Rogue Style CrossFit

Box Jumping for Joy

Happy Birthday Max K! 

CF Total on Sunday!

We are not running our usual group class schedule on Sunday, December 11th so we can hold a CrossFit Total!  The Total is a CrossFit style Powerlifting meet in which each athlete will have 3 attempts to find a 1-rep max in the Squat, Press and Deadlift.  Instead of coming to one of our regular classes you will come in for one of the 3 following slots:

Block 1: 9:00AM-10:30AM
Block 2: 10:30PM-12PM
Block 3: 12:00PM-1:30PM

Please arrive 15-20 minutes before your slot to complete whatever DIY warm-up you’d like so that we can promptly start with the movement standards and warm-up sets right at the designated time. In the interest of efficiency please come in with an idea of where you’d like to open each lift and what warm-up weights you intened to use to get there.  You can use this 1RM calculator to help give you an idea of what to shoot for.  Just make sure to add a few pounds since we’ve been doing 3×5 instead of 1×5.

Yeah buddyyyyyy!!!

Skills Class: The Muscle Up

If you’ve been coming to the gym a lot, I bet you’ve noticed those round things hanging from the ceiling.  Aside from making very mediocre frisbees, the rings can be used for one of the most coveted and elusive Crossfit movements- The Muscle Up.  Combining all of the hardest parts of a pullup, a ring dip, and a barroom headbutt, the Muscle Up is a skill that can take a long time to learn on your own, but with careful practice and coaching can realistically be achieved in a fairly short time period.  Our own Coach Noah, born to the unholy union of a chainsmoking Russian gymnastics coach and his lovely Chimpanzee bride Jenny Bananas, will be running a Skills Class devoted to learning, practicing, and developing the Muscle Up this Saturday the 10th at 1:30 PM.  Space is limited to 8 participants, and those interested should sign up at the gym (there will be a sign up sheet on the Bulletin Board.)  There is a $10 fee for the class and a strict buy in of 3 Unbroken Chest To Bar Pullups and 3 Ring Dips.

Rowing Workshops with Coach Nick!

Coach Nick will lead three rowing workshops over the next several weeks, each with a different technical focus, and all ending with a workout. The first workshop will be this Sunday, December 11th at 1pm. The one-hour session will drill the part of the stroke that bedevils CrossFitters the most: the recovery. Find out why a good recovery is important to proper setup at the catch – and therefore for an effective stroke – and how to get on the road to an efficient rowing style.

Also, Nick will train a group of CFSBK athletes for CRASH-Bs, the premier indoor rowing event. CRASH-Bs will be held on Sunday, February 19th, in Boston. If you’re interested joining this group, shoot Nick an email at nick [at] crossfitsouthbrooklyn [dot] com. Registration isn’t open yet, but we’ll keep you posted.

You do not have to go to CRASH-Bs to participate in the rowing workshops.
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Would you be interested in a Saturday 1PM class? 

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Coach Fox’s Chicken Recipe at Brooklyn Paleo Brooklyn Paleo
45 Most Powerful Photos of 2011 BuzzFeed
Turn Your Wheat Belly Into a Flat Belly Innovation for Endurance

6 Rounds For Time:
3 Power Cleans 135/95
6 Front Squats 135/95
9 Pull-ups

Post time and RX to comments.

High Art
(photo by Bina A)

 Happy Belated Birthday Matt K and Happy Birthday to Melissa L!

King of Prussia Powerlifting Results!

Congratulations to all the lifters who competed in the Powerlifting Meet this weekend! There were some awesome PRs and we look forward to hearing your tales from the weekend!  

Jeremy Fisher
Squat: No Rep
Bench: 303
Dead: 455

Margie Lempert
Squat: 192.5
Bench: 115
Dead: 246

Chris Fox
Squat: 368.5
Bench: 236.5
Dead: 467.5

Sarah Haskins
Squat: 170.9
Bench: 110
Dead: 192

Jess Bailey
Squat: No rep
Bench: 110
Deadlift: 242

Jon Gabrus
Squat: 430
Bench: 308
Dead: 440

David Byrd
Squat: 540
Bench: 260
Dead: 562

Incredible work by everyone over the past months and on the day! 

Samir C. Has A Posse Blog

Here’s a little blurb from the man himself:

“In a perhaps rather transparently desperate attempt to not do any academic writing, I have started a new blog: www.samirchopra.com. I expect this to contain all my non-cricket related ramblings. I started this last month and am still trying to get the hang of it all.

Be Part of the First Foundations of 2012!

January AM Foundations
1/3/12 – 1/26/12
Tuesdays and Thursdays from 7:00-8:15am
Register Here!

January PM Foundations
1/3/12 – 1/26/12
Tuesdays and Thursdays from 8:00-9:15pm
Register Here!

January Late Morning Foundations + Learn the Ropes Course at BKB
1/9/12 – 2/1/11
Mondays and Wednesdays from 9-10:15am
Register Here! 

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Food We Eat May Control Our Genes Scientific American
Lost in Madrid Talk to Me Johnnie
Count the CFSBKers in this Video CrossFit

For Time:
750m Row
21 Dumbbell Thrusters
21 Box Jumps
500m Row
15 Dumbbell Thrusters
15 Box Jumps
250m Row
9 Dumbbell Thrusters
9 Box Jumps

Post time and Rx to comments.

New Rogue R3 Racks, Barbells, Slam Balls and Dynamax Balls

Big thanks to Coach Josh for helping install these awesome new racks!

Updates From The Powerlifting Meet

If you’d like to read some updates and check out pictures from this weekend’s powerlifting meet, Check out Sarah H’s twitter account.  Otherwise, if you competed yesterday… How’d you do?!

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Facing Your Fears (Bonus Points: How many CFSBKers can you spot in this video?) CrossFit
The Business Power Of Fun Jonathan Fields
How Exercise Benefits the Brain NY Times
Training While Pregnant 70s Big

3×3 or 3-3-3

This is our final exposure of Front Squats for this cycle.  Novice and Intermediate lifters should add 2.5-10lbs from their previous exposure.  Advanced lifters can take three attempts at a 3RM. Happy Lifting!

Post loads to comments.
(e5/5) compare to 11.26.11

Tabata Mash Up:
Kettlebell Swings
Push-Ups

Alternate :20 of work and :10 of rest between both movements for 16 total rounds.

Post total reps per movement and Rx to comments.

Kahrin B Squattin her face off!

Leaderboard Props

Congrats to the following SBK’ers on their gym record performances:
Ellie June M: 5K Run, 22:25
Joe O: 1 Mile Run, 5:18.32
Craig C: 1RM Pull-Up, 125lbs

Good Luck Lifters!

CFSBK will be sending 7 lifters to compete at the USAPL Northeastern Regional Championships this weekend.  Each athlete will have 3 attempts to establish a 1RM Back Squat, Bench Press and Deadlift.  Below are their projected lifts/openers (in lbs) for the weekend. Please keep us updated!!

Lifters:
Jeremy Fisher
Squat: 385 / 407 / 418
Bench: 275 / 297 / 308
Dead: 451 / 485 / 507

Margie Lempert
Squat 181.5 / 192.5 / 198
Bench 110 / 115.5 / 121
Dead 220 / 231  / 236.5

Chris Fox
Squat: 355 / 385 / 395
Bench: 250 / 260 / 270
Dead: 440 / 460 / 475

Sarah Haskins
Squat: 160 / 170 / 176
Bench: 110 / 115 / 121
Dead: 182 / 193 / 204

Jess Bailey
Squat: 214
Bench: 99
Deadlift: 242

John Gabrus
Squat: 395
Bench: 305
Dead: 405

David Byrd
Squat: 500
Bench: 225
Dead: 530

Super-friends also competing:

Paulie S
Squat: 463 / 484 / 506
Bench: 292 / 303 / 308
Dead: 550 / 578 / 605

and Gillian M!

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Addressing Weaknesses in Training and Life Robertson Training Systems
Dazed and Confused Talk To Me Johnnie
Prepping For Your First Powerlifting Meet Starting Strength
Pigeon Toed Lifters CrossFit
Roaming “Diane” with CrossFit Verve CrossFit

Coach Laurel Helps McKensey S Work Inversions

Fight Gone Bad Hoodies and Shirts Are In!

The second shipment of FGB shirts and hoodies arrived yesterday.  Please find your name on the list and cross it off when you pick up your stuff. If you can’t find your stuff please contact David (at) CrossFitSouthBrooklyn.com and I’ll help you get it sorted.

The Sophomore Slump

by Noah Abbott

It’s inevitable. At some time during this great journey that is Crossfit, things are going to get tough.  Your strength numbers stop shooting up, and your metcon times stop plummeting down.  At a certain point what Mark Rippetoe calls the “Beginner Effect” wears off, and you are now faced with the daunting prospect that each gain, each skill mastered, and each second shaved will be done so at the cost of a considerable investment of time, focus, and will.  

Often, concurrent with this realization, you will look around and think “why isn’t this happening to anyone else!”  The guy you share a squat rack with has added 40 pounds to his squat this exposure, while you’ve risked an aneurysm to add 15!  The girl you did foundations with just hit 100 consecutive double unders, and you approach the jump rope like its an anaconda looking to wrap you up and eat you!  You thought you were great at this stuff, and all of a sudden it feels like you barely deserve to wear the ol’ skull and crossbones and call yourself a CFSBKer.

For many, this phenomenon occurs somewhere between 6 and 18 months into an athlete’s development, although it can certainly happen sooner or later, depending on your previous training history.  Often times this double edged revelation- That a) shit is gonna be hard, and b)that on the giant Crossfit spectrum your abilities rate closer to Jason Schwartzman’s than Jason Khalipa’s- results in a drop of motivation, general malaise, and sometimes a loss of CrossFaith.

Congratulations!  You are now a Crossfit Sophopmore, and experiencing your first Sophomore Slump!  At this time it may be meritorious to examine the roots of the word Sophomore.  Although commonly used to refer to the second year of high school or college instruction, it derives its name from the greek sophisma, which means “acquired skill, clever device, method” which was further derived from sophos, meaning “wise or skilled.”  Previously you made gains randomly, almost accidentally, and every lift or metcon was a PR.  Now, as a Sophomore, you must practice sophisma and train methodically and with greater perspective to ensure continued success.

Redefine Goals and Timeframes

At the start of your Crossfit career, goals were short-term challenges and triumphs.  Kicking up to a handstand, one (or ten, or twenty) push-ups or pull-ups, squatting to depth- these were things that you could identify, work on for a relatively short amount of time, and achieve.  For further development as a Sophomore, a redefinition of goals is necessary.  

Previously, we planned forward to achieving a goal.  “I want to squat 200 pounds by the end of the month.”  Looking forward, I challenge you to plan backwards.  Identify your goal, figure out how many training days you can allot per week or month to work on it, and set a long enough timeframe that you will be able to keep progressing slowly and steadily towards success.  Make sure to start submaximally (using weight/reps/etc lower than your current max) to make sure you have room to grow.  The more you can delay hitting the ceiling of your current ability, the more room your ability will have to grow. By starting low, aiming high, and giving themselves ample time to grow Smart Sophomores avoid Ceilings (I think I just made up a new saying!).

Perspective

Even with perfect planning, great focus, and sustained intensity, some movements,workouts, or even time/weight modalities (Grace vs Murph) will always seem to crush us.  Mobility, diet, sleep, injury history- all of these things blend into potent cocktails that besiege the fledgling (and intermediate, and expert) Crossfitter.   Instead of getting frustrated why not try and re-frame the problem:

First, embrace every exposure to them as an opportunity to practice perfectly and gather experience and insight about a difficult adversary.  Relish in attacking your weaknesses, and try your best to attend days when those weaknesses are programmed, or program them yourself during open gym days.

Second, actively try to maintain perspective about what Crossfit means in your life and your personal reasons for why you keep showing up to a funky old warehouse to get sweaty.  Aside from the infinitesimal percentage of elite, competitive Crossfit athletes, most of us come to the gym for reasons that all fall under the umbrella of “Improving Quality of Life.”  Increasing work capacity, being able to participate in new and challenging activities, looking better naked- all of these are broad, life-oriented goals that we work towards every single time we come to the gym, whether its a day when we hit a PR or where we bail on every set.  

Last, remember what a great privilege it is that you have a life that allows you to spend a nice chunk of time each week picking up heavy stuff, running, jumping, and making yourself Mas Sexy (and I mean that in the broadest sense of the Spanglish malaproprism).  There are a vast number of people out there too overworked, underpaid, untrained, ignorant or otherwise unable to do the things we take for granted.  Your worst day at the gym is better than a day sitting on the couch mainlining Pringles.

Just Show Up

Which brings me to my last point and word of advice during slumps, Sophomoric or otherwise.  JUST SHOW UP.  Every day you are in the gym working is a day you are improving, even when it doesn’t feel that way.  Tangible increases in strength or speed are important, but so are intangible gains in familiarity with movements and a greater understanding of your strengths, weaknesses, and limitations.  Broadening your knowledge and confidence is just as worthwhile an endeavor as broadening your back and thighs.  Sometimes you will surprise yourself with gains you make when you feel like you are standing still.  Plus, your friends want to see you, sweat with you, and laugh with you, and, if you don’t show up, your coaches will have nothing to do but compare deadlift scars and throw chalk at each other.

A Long Crossfit Road

Hopefully after reading this, some of you will feel rejuvenated, and apply these humble tools to break out of the funk you are currently in.  Although this article deals with the concept of a Sophomore Slump, rest assured there are Junior Slumps, Senior Slumps, and a wealth of postgraduate, doctoral, and extracurricular opportunities in Slump Science as well.  Now you have the weapons to fight back.   Redefine your goals and adjust your timeframes to allow steady progress towards said goals. Strive to maintain perspective and always reflect on what Crossfit means to you, why you do it.   Most importantly, even when it’s tough, find value in simply stepping into the ring.   So equipped, all of these Slumps will be just small road bumps on a long road.  Trust me, one day you’ll look back at this stuff, and laugh.

2-2-2-2-2

Take 15 Minutes to work up to a heavy double.  All reps are taken from a dead start.  Loss of back position is a No-Rep

Post loads to comments.

1 Round for max points of:
4 Minute Row (for calories)
3 Minutes Burpees
2 Minutes Pull-Ups
1 Minute Double Unders

Post total points and breakdown to comments.

Like a BOSS

A Service Announcement regarding the Tough Titsday Powerlifting Meet

Why you (yes you) should compete:

• This is a forum to celebrate your choice to spend your free time getting stronger rather than weaker.
• This is a forum to applaud other women who make the same choice as you.
• This is a forum to try something you may have never done before.

I challenge you to get on a platform, in front of your friends and competitors, and lift something heavy. Whether it’s heavy in absolute terms or not is irrelevant, just show us your guts. If not now, then when?

December 17 at 1:30pm. Register here.

Its A Lifestyle

Our own Kristen S has started a business baking Paleo gourmet desserts, spreads, butters, etc.  This is a great option if you want some sugar and gluten free treats for the holiday season.  To browse the menu and pick up some goodies, check out her website.

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Q and A with Gary Taubes CrossFit Journal Preview
The Giant of Strength From Head to Toe NY Times
The Primal Profressional- Barefoot Dress Shoe
Animated Comic Book Covers
Sex with Humans Made Neanderthals Extinct? National Geographic

3×5

Add 2.5-10lbs as appropriate. This the 5th exposure of back squats this cycle and our final “heavy” set.  After this we’ll do one De-load set next Wednesday and then test a 1RM shortly thereafter. 

Post loads to comments.
compare to 11.23.11

Assistance Work
3×10-12 Romanian Deadlifts
3×10-12 Split Stance Pallof Presses

Optional Finisher:
Alternating rep rounds of:
50-40-30-20-10 Double Unders
25-20-15-10-5 Air Squats

This workout has a 10 minute cap.

WOD 11.28.11

Recommended Reading

This is an excerpt from the Press chapter of Starting Strength: Basic Barbell Training, 3rd Edition. The revamped version of teaching the press is covered here: Learning To Press (pdf)

This is a great article that explains the mechanics and body positions associated Pressing.  Stance, hand and wrist position, bar path and much more are explained in a clear and engaging manner.  A must read for anyone serious about strength.

CFSBK Powerlifters

CFSBK will be sending 7 lifters to compete at the USAPL Northeastern Regional Championships this weekend.  Each athlete will have 3 attempts to establish a 1RM Back Squat, Bench Press and Deadlift.  Good luck, comrades!

Lifters:
Jeremy Fisher
Margie Lempert
Chris Fox
Sarah Haskins
Jess Bailey
John Gabrus
David Byrd

Super-friends also competing: Paulie S and Gillian M!

What are everyone’s planned attempts at the meet?
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Zombie Preparation Update Talk To Me Johnnie
The Row Perfect 3 Rowing Machine
The Pacific Rowing Machine

A blast from the past

CFSBK started with one coach and one member in a playground and has since flourished into a thriving little gym on Degraw street.  While the faces, locations and equipment have evolved over the years, what has never changed is that every single day people show up with the intention of getting better through hard work.  We would like to take this moment to acknowledge your efforts and thank you for contributing to our collective history.  We’re proud of everyone who consider themselves a CFSBKer and are excited about all the new experiences on the horizon! 

Rest Day WOD:
Acknowledge someone special in your life today.  Tell them why you’re proud of them and what they mean to you. Yesterday a lot of folks mentioned that they would have told their 15 year old selves that “things would work out” in the long run.  Perhaps you could acknowledge someone who helped you get where you are today.  Maybe there’s someone you know who could use that advice now.

Spend 20 minutes working your handstand with a spotter. Your goal is to work on maintaining a better position over a longer time. Come down if you start to break at the shoulder, spine, or hip.


As many rounds as possible in 16 Minutes of:
20 Sit-Ups to Target
15 Box Jumps, 24″/20″
10 Push-Ups or Ring Push-Ups

Sit-Ups terminate when both hands touch a target placed just beyond your feet. Elbows must finish above knees
Box Jumps are 2011 Games Standards

Post rounds and Rx to comments.

Coach Jeremy (red sled) Gets Ready For a Foot Race

Opportunities
By David Osorio
(reposted from WOD 7.3.11)

Today’s workout contains 3 calisthenic movements in addition to a run. The advanced version which is posted above contains 288 repetitions in total.  That’s 288 opportunities to ingrain and develop the motor skills and strength required to successfully perform these seemingly simple movements.  Will your first push-up look like your 96th?  Will your 144th air squat include planted heels, full depth and a neutral spinal position?  Range of motion is only one component of functional movement.  When you initiate a movement, what happens between the start and finish dictate the adaptation you’re pursuing.  Soft technique builds soft athletes.  Lazy attention to details builds laziness inside and outside the gym. Virtuosity is defined in Gymnastics as “performing the common uncommonly well”.  Will you settle for mediocrity today, or will you pursue virtuosity? No opportunity is too small!
Happy WODing!

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If you could travel back in time to when you were 15 years old, what advice would you give yourself?