75%x5
85%x3
95%x1+

Post RX and reps to comments.
Compare to 2.9.12 and 1.18.12

*We will be scrapping Standard Warm-ups for WOD 12.3 Prep tonight

Then,

Work up to a 1RM Weighted Chin Up

Post loads to comments.
Compare to 6.12.11

Congratulations to Bob S. who at the end of Week 2 was ranked 48th in Open Sectionals Masters Division 50-54 Division.  Go Bob!

That’s A Spicy Meatball! WOD 12.3 Announced!

You asked for more than movement per WOD.  And you damn sure got it.  WOD 12.3 was announced last night at 8pm and it’s a doozy!:

Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps (M 24″ box / F 20″ box)
12 Push press (M 115 lb / F 75 lb)
9 Toes-to-bar

You can view the full workout description and the video breakdown of this WOD HERE! 

It’s Not Too Late to RSVP for the Party of the Century!

If you like hanging with the coolest crowd, if you like free-flowing drinks and if you like delicious food…but hate gluten and processed sugars join us this Saturday starting at 6pm for the Post Paleo Challenge potluck.  Doesn’t matter if you did the challenge, doesn’t matter if the last vegetable you ate came in a Hot Pocket and it doesn’t matter if you can cook or even know anyone else in the gym.  All that matters is you wanna have a damn good time.  

RSVP to the event page with the number of folks in your crew and what you’re bringing (if you can’t cook bring drank)

Want Muscle-Ups?  Want Kipping Pill-ups?  Join Coach Noah’s Upcoming Workshops

Coach Noah will be holding both Muscle-up and Kipping Pull-up workshops over the next two weeks. 

The Muscle-up workshop is set for Thursday, March 15th at 8pm:

This session will be devoted to learning, practicing, and developing the Muscle Up.  Space is limited to 8 participants, and those interested should email Noah(AT)crossfitsouthbrooklyn.com.  There is a $10 fee for the class and a strict buy in of 3 Unbroken Chest To Bar Pullups and 3 Ring Dips.

The Kipping Pull-up workshop will be Sunday, March 18th at 1pm

Kipping pull-up require a significant amount of integrity in the shoulder girdle and as such this class requires a buy in of  1+ Strict Pull-Up (women) or 3 Strict Pull-Ups (men).  The class will be a $10 drop-in and space is limited to 8 participants.  Email Noah(AT)crossfitsouthbrooklyn.com to sign up, make sure to mention your max number of dead hang pull-up and issues you’ve had learning/perfecting the kip so he can better prepare to get you swinging smoothly.

___________________

What’s your strategy for long, grueling workouts like WOD 12.3? 
___________________

Approaching WOD 12.3 Like an Outlaw The Outlaw Way
The CrossFit Games Open: Week 2 CrossFit
Perfecting the Box Jump w/ Kelly Starret and Carl Paoli: A Free CFJ Video CrossFit
Efficiency Tips: The Box Jump w/ Matt Chan CrossFit
How Exercise Can Change Your DNA Time

75%x5
85%x3
95%x1<

Post loads and rep out to comments.
Compare to 2.8.12 and 1.18.12

then,

5 Rounds of:
1 Minute Max Reps Double Unders
1 Minute Rest
30 Seconds Air Squats
30 Seconds Rest

Post total reps of DUs and Squats per round to comments. 

Ellie M on WOD 12.2

CSA Info Session at the Paleo Potluck

Farmer Andy from the upcoming veggie CSA will be at the Paleo Potluck this Saturday and will do a short info session on the CSA at 6:30pm.  Spring is almost here and you’ll soon be able to get delicious locally sourced vegetables to go right along side your Meat CSA goodies!  Yet another reason to join us for this weekend’s Paleo Potluck!

The Next Strength Cycles are Open for Registration!

Want to get your strong on?!  Join Coach Jeremy for his Strength Cycle and spend the 8 weeks building your squat, press, deadlift, bench press and power clean.  There’s strong and then there is Strength Cycle strong.

Upcoming 3x Per Week Cycles
Cycle A  (Novice Program)
3/19/12 – 5/11/12
Mondays and Wednesdays from 7:00-8:30pm 
and Fridays from 6:00-7:30pm

Cycle B (Intermediate/Advanced)
3/20/12 – 5/13/12
Tuesdays and Thursdays from 7:00-8:30pm 
and 
Sunday from 10:00-11:30am 

Upcoming 2x Per Week Cycles
Cycle C (Morning)
3/19/12 – 5/9/12
Mondays and Wednesdays from 6:30-8:00am

Continuing Education
3/20/12-5/10/12
If anyone is confused as to which cycle they belong in, they can contact Jeremy to discuss placement.

Cost
3x Per Week Cycles:
$300 paid upon registration and then another $300 at the halfway point

2xW Cycles:
$200 paid upon registration and then another $200 at the halfway point

Class Sizes
Space is limited to 8 participants 

Class Length
One hour and thirty minutes

You can register for all cycles HERE.

Email Jeremy(AT)crossfitsouthbrooklyn.com with any questions.

___________________

What’s your best guess as to what WOD 12.3 will be?
___________________

Two Down CrossFit
Most of Us Just Can’t Taste the Nuances of High Priced Wines NPR
This Picture of Morgan Freeman Was Made in MS Paint Badass Digest
Building Blocks: Awesome Lego Science Models Wired

Matt H hits 135 at Open Series WOD 12.2

Post-Paleo Challenge Potluck is for Everyone! 

Didn’t participate in this year’s Paleo Challenge?  New fresh out of Foundations and don’t know anyone?  Smell funny?  We don’t care and neither should you!  Come join us for the a great night of fun and merryment.  It’s a great way to meet new folks, try some absolutely delicious paleo dishes and unwind.  Bring friends and family.  If you’ve got a Paleo recipe/food you love bring some to share and if not, no sweat.  Bring tequila, seltzer and limes.  That’s what I do!

We’ll be announcing the winners of this year’s challenge and doling out a bunch of awesome prizes including a boatload of cash!

So come socialize with those you sweat with starting at 6pm on Saturday!  You can RSVP to the events page with the number in your party and the events page!  If you’re bringing hot food please bring a device to keep it warm.  

Call for Potluck Volunteers

We need 5-10 folks willing to to help with set-up and breakdown of this Saturday’s potluck.  If you’re interested in volunteering and helping us put on the best party anyone has ever been to then email Margie at margie(AT)crossfitsouthbrooklyn.com

Competition Class on Hiatus During the Sectionals

In the interest of keeping our Competitive Team primed to compete during the remaining Open Sectionals WODs Comp class is going on hiatus until the 2012 Regionals are completed.  So there will be no Competition class at 7pm Tuesdays or at 12pm until after all six Regional WODs are done. 

___________________

What’s the last song you listened to?
___________________

How Many People Can Manhattan Hold? NY Times
5 Reasons to Break Up with Your Scale Whole 9
Dinner in New York Miho Aikawa Photography
SBK’s Matt Ufford Goes Curling SB Nation

3 Rounds for time of:
Row 300 meters
20 Wallball shots, 20 pound ball
10 Pull-ups

Post time and RX to comments.

Nicole, Jeremy, Michele and Rob at York Barbell with their Trophies!

After the Challenge is the After Party! RSVP for the Paleo Challenge Potluck

The 2012 Crossfit South Brooklyn Paleo Challenge is officially over, and now its time for everyone to put on their big white chefs hats again and let their hair down, because on Saturday, March 10th, at 6:00 PM we will be holding our final Paleo Potluck!

Please RSVP in the event page with the dish you plan to bring and how many homies will be rolling with you. As always, you may need to bring a crock pot or other thermonuclear heating device to keep your food warm/irradiated.

Join the CFSBK Book Club!

The first meeting will be held on Sunday, March 11th at 5:00 PM at [location TBD].  Please feel free to bring Paleo-friendly snacks to share! The first BOM will be Super Sad True Love Story: A Novel by Gary Shteyngart.

If you have questions or want to RSVP to the first meeting on Sunday, March 11th please email Martina O. at parisgirl30(AT)gmail.com.

_______________________

Annie Thorisdottir Gets 109 Reps on WOD 12.2 CrossFit
Did Cooking Making Us Human? Top Documentary Films
10 Years of Gorgeous Images of Earth From Space Wired

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75/45 pound Snatch, 30 reps
135/75 pound Snatch, 30 reps
165/100 pound Snatch, 30 reps
210/120 pound Snatch, as many reps as possible

We’ll be providing scaled weight progressions for folks not competing in the Open.

Post reps completed and Rx to comments.

They Came for the Competition and Stayed for the Gun Show

Happy Belated Birthday to David “D-Mak” M!

CFSBK at the NYC Open Series Competition

CFSBK was in full force yesterday as we hosted the second event of the 2012 NYC Open Series.  Amazing work from all the competitors who put on an amazing display.  Congratulations to Sarah LR for taking 3rd place amongst the women and to Jess Fox on hitting a Snatch PR during the event! 

We also want to give a special thanks to all the volunteers who helped make the event a success and to all those who came out to show support for Team CFSBK! 

CFSBK Powerlifters Hit Big PRs in Pennsylvania!

Yesterday Coach Jeremy accompanied Michele K, Rob I and Nicole A in the 2012 International Powerlifting Association PA State Powerlifting Championships in York, Pennsylvania.  All three lifters hit big numbers and new PRs! 

Michele K-185 (PR)/90/205
Rob I-360(PR)/215(PR)/400(PR)
Nicole A-225/100/220(PR)

Reaction To the Open WODs

The Open is a great time to think about your mental planning for competitions.  A unique feature of the Open and CrossFit is that each workout has the opportunity to play for or against your personal strengths, weaknesses and/or biases. When 12.3 is announced will you find reasons to pick it apart and ride an emotional response? Or better yet, will you simply analize it and start thinking about how you’re going to optimize your output?  We can spend a lot of time thinking about workouts or lifts without productively influencing them.  Use the open to take each workout that comes out of the hopper and develop a productive  work/rest strategy and mental plan. Good luck!

Join the CFSBK Softball Team!

Interested in putting that functional fitness to use?  Dan H. is in the process of recruiting 15-16 members for a CFSBK softball team as part of the YMCA Adult Co-ed League. Games are usually held once a week around 7pm at the Red Hook fields.  A small league fee of $40-50 per person will be expected to participate for the season. ALL levels are welcome.  If you’re interested or have any other questions, please contact dh3 at dhalioua(at)gmail(dot)com.
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The LXD: In the Internet Age, Dance Evolves Ted Talks
Whats Best For Sore Muscles, Heat or Ice? Greatist
Rinse Berries in a Vinegar Solution to Keep Them Fresh Longer and Mold-Free Life Hacker

Today CFSBK is hosting WOD 12.2 of the CrossFit Open and will not be holding regular classes.  Best of luck to team SBK and all our visitors on today’s event! We’ll be back on tomorrow!

MEN – includes Masters Men up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

WOMEN – includes Masters Women up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

Post reps completed to comments.

David does 12.2

Traveling to CFSBK?

If you’re coming to CFSBK for the first time, you might consider the following:

Parking: Look for parking on Degraw street and in the avenues and side streets south of 4th avenue.  Everything above 4th ave is residential and tricker to find parking in.

Subway: The closest Subway would be taking the R  to “Union Street” or  2   3   4   5   B  or  Q  to Atlantic Ave.  Check us out on Google Maps here

Coffee: Root Hill Cafe is open at 8:30am on Saturday and Sunday. Tell them you’re from CrossFit and get 10% off your order!  Root Hill is located at 262 4th Ave at Carroll Street.

Food: Bierkraft is a great place to grab a “Paleo Special”,  Ice Cream Sandwich and a post WOD Beer!  Bierkraft is located on 4th avenue beween Union and Sackett.
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Paleo for Vegetarians
Epic Live Tweeting of Park Slope Food Coop GM
How CrossFit Prepared Me For Childbirth The WOD Life
Be Smart, Be Efficient and Stay Calm CrossFit Delaware Valley

Strong People!

Want to see how they did? Check out this shot of everyone’s numbers! You can also see more over at our Flickr Page!

There are no Classes tomorrow due to the Open Sectional Event CFSBK is Hosting. All are encouraged to come out and cheer on Team SBK. The event will start around 9:00am, don’t forget to wear the old skull and cross bones!

Volunteers Needed!

Team SBK needs volunteers to act as judges, registration staff, score runners, etc. If you’ve got a few hours available on Saturday and want to contribute, please email Christian(at)CrossFitSouthBrooklyn(dot)com.  Support the Black Sea!

Opening Act

Looking for a coveted spot in the TD 5 Boro Bike Tour, the NYC Triathlon, or the NYC Ironman Competition? Want to support an incredible NYC nonprofit at the same time? CrossFit member Scott Jackson’s wife runs a stellar nonprofit, Opening Act, that brings life changing theater arts programs to our city’s most under-served schools. Through one of their funders, you can snag a spot in any of the above races. Each event requires a registration fee and fundraising commitment (please specify Opening Act as your partner charity). More details can be found by clicking on the event you’re interested in listed above!

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CrossFit Open Statistics
12.2 Movement Prep MobilityWod
Tahoe Event Six: Relay Run, Plate Carry, Truck Push, and Buddy Carry

70%x3
80%x3
90%x3+

If you’re doing a 3×5 linear progression, add 1-5lbs as appropriate.

Post loads to comments.
compare to 2.23.12 and 2.1.12

21-15-9 Rep Rounds For Time:
Pull Ups
Burpees

There is a 10 minute cap on this workout.

Post time and Rx to comments.
compare to 12.30.11

Paleo Goodness at Kim M’s Recent Rest day Dinner

Congratulaions Paleo Warriors!

The Paleo Challenge is over!!! You’ve survived 2 months of diligent cooking and eating with an eye towards your health and performance.  Many of you have learned valuable lessons about nutrition and yourself over the last 60 days that we hope you’ll be able to use for the next 8 months.  Please remember to submit your Post Challenge Write Up asap! The details of which can be found on yesterday’s post.

Can you summerize in 3 statements what you learned from the Paleo Challenge? If so, post to comments!

WOD 12.2 Announced

MEN – includes Masters Men up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

WOMEN – includes Masters Women up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

Rich Fronning And Dan Bailey WOD Demo (98 and 95 Reps Respectively)

This Saturday we’ll be hosting the Open Competition with athletes from CrossFit Virtuosity, Long Island City, Queens, Metropolis and more showing up to throw down.  There will be no regularly scheduled classes on Saturday.  If you’re not participating in the event we encourage you to come on down and cheer on Team SBK!  Folks who are registered for the Open but aren’t competing will have an opportunity to attempt 12.2 on Sunday as it will be our posted Group Class WOD.  If you come on Saturday, remember to wear your SBK shirt and join the Black Sea! Also- we’re looking for a few good volunteers to help us judge and set-up the event. If you’d like to help out, please email Christian(at)CrossFitSouthBrooklyn(dot)com to sign up.

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Might As Well Face It, You’re Addicted to… Food? Robb Wolf
In Search of the Perfect Human Diet™ – Theatrical Trailer You Tube
Eat Like A Caveman (Featuring CFSBK!) ABC News
Real Life Testimonials from A-Z after the Whole 30 Whole9

70%x3
80%x3
90%x3+

If you’re doing a 3×5 linear progression, add 2.5-10lbs as appropriate.

Post loads to comments.
compare to 2.22.12 and 1.31.12

3 Intervals of:
As Many Rounds as possible in 2 Minutes of:
15 Dumbbell Thrusters
15 Kettlebell Swings, Face Level

Rest 2 Minutes

Justin and Noah get their Thrust On

Best of luck to Rob I, Michele K and Nicole A who will be competing in the 2012 International Powerlifting Association PA State Powerlifting Champions this Saturday!

Good Luck To Everyone competing in the CrossFit Total Today!

The event starts at 6:30pm if you’d like to spectate. Today will be our largest total and cummulates 8 weeks of moving steel for these 20+ guys and gals

The Paleo Challenge Is ALMOST OVER!!

Announcing The CFSBK Softball Team!

Interested in putting that functional fitness to use?  Dan H. is in the process of recruiting 15-16 members for a CFSBK softball team as part of the YMCA Adult Co-ed League. Games are usually held once a week around 7pm at the Red Hook fields.  A small league fee of $40-50 per person will be expected to participate for the season. ALL levels are welcome.  If you’re interested or have any other questions, please contact dh3 at dhalioua(at)gmail(dot)com.

___________________
Dr. Osborne discusses Gluten/Grain free diets and an evolutionary perspective on digestion Fox News
CrossFit Gonzaga’s After School Teens Program Does Weighted Pull-Ups CrossFit
One Down CrossFit Games
How We Got 500 Athletes on Team CrossFit NYC CrossFit Games
The Casual Competitors Take On Week 1 CrossFit Games

A typical Rest Day for Martina O

Rest Day News and Notes

• There are No Classes this Saturday as CFSBK will be hosting the CrossFit Open Sectional Workout for WOD 12.2.  Click here to read more and sign up!

• Speaking of upcoming events, on March 31st and April 1st we’ll be hosting Shane and Laura Phelps-Sweatt for the CrossFit Powerlifting Seminar.  Check out the Event Page to learn more and sign up.

• Inspired by a recent conversation in the comments section, Samir C decided to write a post on his blog about his thoughts on CrossFit’s relashionship with the Military.  Read here

• The Paleo Potluck is coming up on March 10th! To learn more and RSVP please check out the Event Page. This event is open for all our community, even if you didn’t participate in the Challenge. We had about 100 people at the January Potluck and hope to have at least as many this time around!

• This Wednesday at 6:30pm CFSBK’s Strength Cycler’s will be particpating in our largest CrossFit Total to date. After 8 hard weeks of pushing and pulling steel these guys and gals are going to test their strength with three attempts at 1RM Back Squats, Presses and Deadlifts.  All are welcome to come spectate and cheer

• Want to see some more cool CFSBK pics?  Check out our Flickr page which is updated weekly!
  

Heavy: A Response

By Coach Margie

“How did your squats go?” I ask.

“Heavy. More weight than last time. But heavy,” you say with a mixture of disappointment, exhaustion, and maybe even a hint of disbelief. 

As if you wish, you think, you expect that your increase in weight will feel lighter by virtue of the fact that you got a little stronger. And that’s your goal: to be strong enough that heavy weight feels light.

Well, I think you’ve got your goal backwards.

Weight should be heavy. You should be required to push. Getting strong is hard work, as Mark Rippetoe often says. It is a commitment; not something you suddenly arrive at, but rather a slow, deliberate journey that becomes more challenging over time.

Stress adaptation – a fundamental principle of physiology. When you tax your body it rises to the challenge by growing stronger. Your bones get denser, your muscle fibers increase their contractile potential, and your ability to recruit those muscle fibers becomes more efficient. Increase weight, increase capacity; increase capacity, increase weight. It is a harmonious vertical see-saw.

Once you gain enough technical proficiency to use loads that stimulate growth, you are at the glorious beginning of not just building tolerance for, but ushering in struggle. Struggle signifies progress. “Feeling good under the bar” means you gave it a fight, and are rewarded with the tired satisfaction of getting your reps done. It does not mean an effortless set of 5 where you barely breathed hard and didn’t ever once ask: “Is this rep gonna happen?”

Sure today’s weight will feel light one day: when it’s your warm up on the way to lifting something heavier. Relish heavy weight, it never gets easier. And you shouldn’t want it to.

_________________
The Pusher Don’t Care (ibuprofen) Cathletics
Three Hidden Ways Wheat Makes You Fat Huffington Post
The Paleo Summit (Is Happening Right Now For free Online) Underground Wellness
Inhalable Caffeine May Get FDA Review Greatist
The Power of Habit: Why We Do What We Do in Life and Business (written by CFSBK Alum, Charles D)