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?

EMOTM for 8 minutes
2 Power Cleans
1 Clean and Jerk
Go heavy as you can handle with good technique.

Post loads to comments.

then,

“Unbroken Fran”
21-15-9 reps
Thruster 95/65
Pull Up
You have 10 minutes but this is not “for time”. Your goal is to break up the sets of thrusters and pull ups as little as possible, with Rx’d being unbroken. If you already have an unbroken Fran then go heavier on the thrusters and consider doing the pull ups strict.

Post time and RX to comments
Compare to 9.10.11 and 8.27.11

Nino D. Gets Serious about Front Squats

King of Queens Competition at CrossFit Quens

Fellas, do you think you have what it takes to be “King”? This king will not be decided by Divine Intervention but by a test of skills against the best that the city has to offer. Enter the Gauntlet of 4 events across numerous modalities to see if you are strong and fast enough to wear the crown! As an added bonus, this event will serve as a great tester of where you stand against the same people you will be competing against in the 2012 CrossFit Open Sectionals!

For more information and to register, click here

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How do you plan to approach today’s WOD? Make sure to watch the video below and make note of how relaxed, consistent and efficient Spealler is.
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Chris Spealler does “Fran” in 2:05 CrossFit
Expect the Unexpected w/ Leah Polaski a CFJ Preview CrossFit
It’s Ok to Wear a Lifting Belt Site Gone Bad
Laura Phelps-Sweatt 100lb Kneeling Jump Youtube

3×3

Add 2.5-10 lbs to last week as appropriate

Post loads to comments.
(e4/5) Compare to 11.19.11

6 Rounds of:
250m Row
Work with a partner or 2 and keep the erg moving, resting at about a 2-to-1 or 3-to-1 ratio

Post times to comments.
Compare to 7.14.11

Everything in it’s Right Place

Happy Belated Birthday to Dan G!
Congratulations to Craig C. on his 125lb weighted chin-up!

Indy-Stand Storage PSA

Today’s blog photo shows how the indy stands should be stored.  The largest (rogue) stand is against the corner with the other ones lined up next to it. Each base is oriented so when you look down you should see an “H” not an “I”.  There should only be 2 stands on each footprint.  Thanks, MGMT!

CFSBK Shopping Spree!

We’re always looking to update our equipment stock to provide the best tools to help you get stronger, faster and fitter and so we made a nice big pre-Christmas order!  Here’s a list of new equipment that’s been ordered that’ll be coming to the gym over the next few weeks.

• 6 Barbells-2-45lb, 2-33lb, 2-22lb

• 6 Slamballs- 2-15lb, 2-20lb, 2-30lb

• 4 Medicine Balls-2-20lb, 2-8lb

• 4 Iron 25lb plates

• 2 Rogue R3 Racks to ultimately replace the white power cages

We’re also in the market for a safety squat bar!  We hope you’re as excited as we are for the new toys!

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“Out the Door” with Dan Cerillo Crossfit
Sports Psychology for CrossFit Part 1 & Part 2 Youtube
Sports Psychology for CrossFit Part 3 & Part 4 Youtube

Chris A. says “Cheese”

There are NO group classes or evening Open Gym today.  The gym will be open from 12p-2:30p for Open Gym with Coach Jeremy.

Tough TitsDay Powerlifting Meet Still Has Space!

We are hosting our first powerlifting meet and it’s for ladies only! 

What: 3 attempts at a 1 rep max of Backsquat, Bench Press and Deadlift
When: December 17 at 2pm
Who: SBK women who have been attending group classes for at least 3 months
How much: $20. Includes participation and a bench press/rules clinic with Margie on December 1 at 8pm.
Registration deadline is December 10, 2011

For more information contact Margie(at)crossfitsouthbrooklyn.com

Register here!

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DeFranco Prowler Training T-Nation
Brinicle: Ice Finger of Death! BBC
Study Finds Link Between Red Wine and Letting Mother Know What You Really Think The Onion

This is what we’re thankful for

Happy Thanksgiving to all our CFSBK Family!  We hope you travel safe, eat well and enjoy spending time with friends and family!

Reminder: There are NO Classes today!

Holiday Group Class Schedule Reminder

Friday, November 25rd: Open Gym from 12p-2:30p ONLY
Saturday, November 26th: Regular Saturday Schedule!

Black Friday Fitness Shopping!

Instead of getting up at 5am and heading to your Super Duper Wal-Mart to get grandma that Love Actually DVD she doesn’t want why not check out these deals and get grandma those Adidas lifting shoes she really wants! 

Rogue Fitness is having a Black Matte Friday sale on 11/15- Check it out here
Catalyst Athletics 50% off on all digital products on Friday, 11/25-Check it out here.
Dynamic Fitness is having a sale on the Adidas AdiStar Weighlifting Shoe.  Check it out here.
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What are you most thankful for this year?  What was your favorite Thanksgiving dish this year?
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Season’s Drinkings Robb Wolf
Top 10 Gift Ideas for the Strength Enthusiast Elite FTS

3×5

Add 2.5 – 10 lbs to last week as appropriate

Post loads to comments
Compare to 11.16.11

3 Rounds NFT
8-12 Pallof Press
8-12 RDL
Add 5-10lbs to RDL from last exposure if appropriate

Post loads to comments

Optional DIY finisher
Benchmark your 1 mile run time or 1500m Row

Determination

Safe travels to all the CFSBKers heading home for the Thanksgiving day holiday today!

CFSBK Thanksgiving Schedule Reminder

We will have a different schedule this week due to the Thanksgiving holiday. Check out the information below or on the Class Schedule page. 

• Wednesday, November 23rd: Regular Class Schedule
• Thursday, November 24th: Gym is Closed for Thanksgiving Day
• Friday, November 25th: Open Gym from 12p-2:30p with Jeremy

AMRAP of Thanksgiving Dinner By Jim Ryan!

He’s strong, he’s debonair, and he’s one hell of a cook!  CFSBK’s Jim Ryan has the perfect Paleo Smoked Turkey recipe for your Thanksgiving day get together.  Check out his video and recipe at Brooklyn Paleo! Thanks Jim for your great breakdown and for sharing your skills with us! 

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How would you warm up the following movements?
1. Deadlift Work Weight: 275x3x5
2. Press 1 RM Test, Previous 1RM was 63lbs
3. Max Kipping Pull-Ups (previous best was 13 reps) 
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Time Lapse From Space-Literally. The Journey Home Vimeo
Meet the Woman Behind the 2:26 Fran CrossFit

Melissa L. gives running a great review

Congratulations to Rolando M. on his 131# weighted pull-up!
Congratulations to Dave B., Yoshi & Josi S. who competed in the Rugged Maniac 5K run this weekend as well as Craig C. who did a Tough Mudder this past weekend!  Great stuff guys!

Remaining Fight Gone Bad 6 Tees on Their Way!

A small batch of FGB 6 Tees arrived last week if you didn’t receive your items yet fear not!  The Sportsgrant Foundation has assured us that the remaining t-shirts and hoodies will be coming in the next couple of weeks!

December Foundations Sold Out

Our 3 upcoming Foundations cycles for December have sold out and are now full.  We will still be running 1 on 1, 2 on 1 and 3 on 1 Semi private cycles so contact us at info(at)crossfitsouthbrooklyn.com if you’re interested in getting the ball rolling before the ball drops!
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Last year’s Paleo Challenge was a huge success.  We’re currently planning our next major Paleo Challenge.  Who is interested? Those who participated last year, what was your experience and will you do it again?
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American Football’s Hardest Tackles Youtube
Westside Barbell Speed Bench Day with Louie Simmons (CFJ Preview) CrossFit
Great Father-Son Moments in Sports The Onion
Burger King Introduces New Product The Onion