3×5
Start with 90% of you previous best 3rm Squat. The goal of this 6 week cycle will be to squat your previous 5×3 weight for 3×5

3 Rounds NFT of:
10 Romanian Deadlifts
10 Pallof Presses
Load the RDL about 45-50% of today’s squat. Focus on hamstring activity and spinal position moreso than load

Optional DIY Finisher
Test your 500m Row
See how you stack up on our CrossFit Levels list with this benchmark distance!

Who let a Skunk into the gym!?!

Remember there are no Group Classes, Active Recovery or Teasers this weekend due to the CrossFit Gymnastics Certification we’re hosting.

Strength Cycle Total Today!

Another series of Strength Cycles comes to an end which means another CrossFit Total graduation.  All 4 Strength cycles will be competing against themselves to find a new 1RM Back Squat, Press and Deadlift.  Good luck, Iron Warriors! All are welcome and encouraged to spectacte and cheer on these guys and gals.

The Brooklyn Paleo Blog

Brooklyn Paleo is a paleo food blog recently started by CFSBKer Lana Z. She’s hoping that a few fellow CFSBKers might be interested in getting involved and contributing to the blog to help it grow into a valuable resource for our box. Ideally, the blog will help us all stick to our diet goals as well as we stick to our gym goals, offer a place to talk about what we eat every day, and help us figure out what to make (or where to go) for dinner. This is very casual and you will not be scoffed at for occasionally featuring peas or dairy in your recipes (at least not by Lana anyway…)

Overall the blog will help us find out:

• Which neighborhoods have the best CSA’s?
• Where can we find affordable grass fed beef in Brooklyn?
• Which NYC restaurants cater best to our caveman needs?
• Where can we find a decent Paleo lunch near the office?
• What should we cook for dinner?

If you’re Interested in writing regularly, helping out occasionally, or just submitting a recipe get in touch with Lana at: lana(AT)groundupdesigners.com.

___________________
If you had a time machine and could travel back in time, which historical event would you like to witness and why? Would you like to be a participant or a fly-on-the-wall?
(Question Courtesy, Samir C)

Christine D looking FIERCE during Competition Team Class

Reminder: There are No Classes this weekend due to the CrossFit Gymnastics Certification we’re hosting.

Congratulations Avery!

Great job to Avery W on her very impressive results at the World Kettlebell Lifting Championships in Chicago this weekend!
“Despite world’s worst cold this weekend, first place in my weight division, rank one in long cycle and third woman overall in pentathlon at wkc worlds!”

December’s Foundations Dates are Live!

December AM Semi-Private Foundations
12/11/11 – 12/22/11
Tuesdays and Thursdays from 7:00-8:00am
Sundays from 10:00-11:00am
Register Here!

December Afternoon Semi-Private Foundations
12/2/11 – 12/14/11
Monday, Wednesday and Friday at 12pm
Register Here!

December PM Semi-Private Foundations
12/11/11 – 12/22/11
Tuesdays and Thursdays at 8:00pm
Sundays at 11am
Register Here!

“The Professor”, Samir C had a great idea and thought we should survey you guys to see what kinds of questions you’d like us to ask on the blog.  So- What would you like to know about your fellow CrossFitters?
_________________
The Shame of College Sports The Atlantic
Manny Adams Doin Push-Ups!

Take 10 Minutes to work up to a heavy-ish Thruster taken from the deck, then:

3 Rounds for max reps of:
1:00 Thrusters, 135/95
1:00 Weighted Pull-Ups 45/25
1:00 Rest

Use a Dumbbell anchored between your feet to weight the pull-ups.

Post total reps per movemet and Rx to comments.

Chantzy says, “Happy Halloween!”

Happy Birthday, Joel W!

CFSBK Costume Contest Today!

Jim K had been training at CFSBK while in town and left before using up his punch card.  He asked us to think of a way to give it back to the community so we’re going to do a costume contest today!  Anyone who dresses up will have their photo taken by one of the staff to be submitted in the costume contest. There are 4 classes remaining on Jim’s card which can be used for Group classes or Active Recovery. Happy Halloween, Everyone!

New Strengh Cycles Announced

We’ll be running 4 abbreviated (6 Week) cycles leading up to the December holidays. Peep the deets below!

Cycle A  (Novice Program)
11/14/11 – 12/23/11
Mondays and Wednesdays from 7:00-8:30pm
Fridays from 6:00-7:30pm
Learn more and Register Here!

Cycle B  (Intermediate/Advanced)
11/15/11 – 12/23/11
Tuesdays and Thursdays from 7:00-8:30pm
and
Sunday from 10:00-11:30am
Learn more and Register Here!

Cycle C (Morning)
11/14/11 – 12/21/11
Mondays and Wednesdays from 6:30-8:00am
Learn more and Register Here!

Strength Cycle Continuing Education
11/15/11 – 12/22/11
Tuesdays and Thursdays from 6:00-7:30pm
Learn more and Register Here!

What were some Halloween Costumes you dressed in as a child? How about more recently?
____________________
The History of Halloween History
How to Create a Gaping Hole in your Gut Gizmodo
Has Halloween Become Too Comercialized? The Onion

Complete the following for time:

400m Run
35 Burpees
270m Run
25 Burpees
130m Run
15 Burpee

Post time to comments.

No Sleeves, No Shirt, No Problem

Costume Contest!

Jim K had been training at CFSBK while in town and left before using up his punch card.  He asked us to think of a way to give it back to the community so we’re going to do a costume contest tomorrow!  Anyone who dresses up will have their photo taken by one of the staff to be submitted in the costume contest. There are 4 classes remaining on Jim’s card which can be used for Group classes or Active Recovery. Happy Halloween!

The New Cycle Begins Today!

Today marks the start of our new programming cycle.  We’ll be Back Squatting on Wednesdays and Front Squatting on Saturdays.  The goal of the Wednesday squats is to get you squatting what you did for 5×3 last cycle for 3×5 by the end of this one. 

Friends of Douglass/Greene Park Silent Auction

Our next door neighboors are hosting a silent auction on Tuesday, November 1st to benefit the park on the corner of Degraw and 3rd avenue.  The event is being held at the Marriot Hotel on Douglass/3rd avenue from 7p-9p. For more information check out the event’s FB page here.  There is an online auction that is currently open and will continue until the live auction begins which you can check out here!  We’ve even donated a spot in one of our upcoming Foundations cycles so tell your friends!

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How do you approach the start of a new cycle?  Do you go all out from day 1 or do you seek to ramp up the intensity of the WODs over the course of the cycle?

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Future Games Competitor Talk to Me Johnnie
Interview with Annie Sakamoto CrossFit
An Intro To CrossFit-What is Fitness My Five Fingers
7 Billion People and You: What’s Your Number? BBC

1-1-1-1-1-1-1

of the following Complex:
1 Power Snatch + 1 Hang Snatch
Power Snatch Demo/Hang Snatch Demo

Post loads to comments.
Compare to 2.13.11

Patrick plays catch

Good Luck to Today’s Urbanathalon Participants

CFSBKer Brandon C and Coaches Chris and Jess Fox are braving the cold today to participate in the Men’s Health Urbanathalon today.  The course is 9 miles and stretches through not one but two sports stadiums and is filled with various obstacles and challenges.  We wish you all the best of luck!

Who is running the NYC Marathon?

The 2011 NYC Marathon is next Sunday, November 6th and there are a number of CFSBK athletes who’ll be running the 26.2 miles through NYC’s five boroughs.  If you’re one of them shoot us an email to info@crossfitsouthbrooklyn.com and/or leave us a note on the whiteboard in the community area in the gym so we can make sure you’re recognized for all your hard work! 

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1-Legged Powerlifter Allison McWeeny 171lb DL at 125lbs Youtube
Even Godzilla Keeps a Workout Log Timothy McSweeny
Strong AND Useless Zach Evan-Esh
5 Shouler Saving Tips Roberston Training Systems

Say Ahhh!

Watch Four Full Episodes of Gabrus’ TV Show “The Substitute”

When not lifting heavy and jumping rope, Gabrus is the host of a new game show on MTV.  You can check out 4 full episodes of the show and see one of the world’s strongest comedians being “Mr. Gabrus” at the “Substitute” official page!

Lana Z’s Brooklyn Paleo Blog 

Brooklyn Paleo is a paleo food blog recently started by CFSBKer Lana Zellner. She’s hoping that a few fellow CFSBKers might be interested in getting involved and contributing to the blog to help it grow into a valuable resource for our box. Ideally, the blog will help us all stick to our diet goals as well as we stick to our gym goals, offer a place to talk about what we eat every day, and help us figure out what to make (or where to go) for dinner. This is very casual and you will not be scoffed at for occasionally featuring peas or dairy in your recipes (at least not by Lana anyway…)

Overall the blog will help us find out:

Which neighborhoods have the best CSA’s? Where can we find affordable grass fed beef in Brooklyn? Which NYC restaurants cater best to our caveman needs? Where can we find a decent Paleo lunch near the office?  and the age old question… What should we cook for dinner?

If you’re Interested in writing regularly, helping out occasionally, or just submitting a recipe get in touch with Lana at: lana(AT)groundupdesigners.com.

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Where do you fall on our CrossFit Levels list?  What 1 or 2 areas can you make the most headway in over the next training cycle in an effort to increase your fitness?
_______________

John Berardi’s E-Book on Intermittent Fasting Precision Nutrition
Making the Most of the Off-Season Robb Wolf

Rowing 101

then

In 15 minutes, row as many meters as possible
The stroke rating cap for this piece is 23 s/m

then

Skin the Cats/Inversion Work

Post total meters to comments. 

Erica N. on the bench 

Paragon Sports/CrossFit Event Today

Paragon Sports and CrossFit are putting on WOD today in Union Square from 4p-6p today.  If you’re interested in attending/participating check RSVP to crossfitRSVP@paragonsports.com.  They are expecting a HUGE crowd and the event should be a lot of fun!

Steph P. is Running 26.2 Miles for a Great Cause

OG CFSBKer Steph P. is in the final throes of training for her upcoming NY Marathon.  She’s running 26.2 grueling miles not just for the glory but for a great cause as well.  She works for the Team Fox Foundation (Michael J., not Christian) and is running to raise money and awareness for Parkinson’s Research.  She’s trying to raise $5,000 this year.  You can check out her story and donate on her Team Fox page.   Great work and good luck next week Steph!! 

CFQ Barbells for Boobs Location Change

Our friends at CF Queens have joined up with CrossFit LIC to put on this year’s Barbell’s For Boobs event.  The event will now be held at CrossFit LIC on Saturday October 29th from 10am-1pm.  If you’re interested in doing Grace to help raise money for Mammograms in Action you can register here! 

All Your Links Are Belong To Us

We’re always on the hunt for links to share with the readers of the blog.  If you have a link that you’d like to share with us please email info@crossfitsouthbrooklyn.com and we’ll slap that puppy up on the main page for all those animals who never click on the comments. 

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Most of us have goals for the first 5-weeks of the cycle but do you have goals for Back-Off week?  For believers, what do you do to maximize this week in the gym? 

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Lever Progressions Pt 1 Gymnastics WOD
Rowing Technique Corrections CrossFit
CrossFit Cheaters Anonymous My Athletic Life

8 Rounds each of:

5 Seconds “Contract”, 10 seconds “Relax”
Left Hamstring
Right Hamstring
Left Overhead w/band
Right Overhead w/band

Spend 20 minutes working on your handstand
Free, Partner-assisted, or Wall Walk Up

Post Handstand progression and progress to comments. 

Samir grins and bears it!

Happy Birthday D. Byrd and Christine Naclerio!

NYC Men’s Health Urbanathalon is this Weekend!

Don’t have weekend plans and in need of a test of your fitness?  The 2011 NYC Men’s Health Urbanathalon is this Saturday, October 29th.  This year’s course includes obstacles at both Citifield and Arthur Ashe stadium.  Registration is still open so if you’re looking to run, jump, climb through an intense race check out the course info and registration information here.  Both Coach Foxes as well as Brandon C. are participating in the event and are looking for CFSBK compatriots. 

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How much sleep have you gotten over each of the past two nights?
_______________

Kelly Starett breaks down “contract/relax” stretching Mobility WOD
Kelly Starett covers the Overhead Band Stretch Mobility WOD
The Effectiveness of the Group Setting CrossFit (Beware 1 F-Bomb)
Are you Gooder at Grammar Go To Quiz

JMD has a case of Overhead Squat Hair

Reebok/Paragon Sports CrossFit WOD in Union Square Park

This Thursday October 27th, Reebok CrossFit and Paragon Sports are hosting an event designed to spread the word about CrossFit with a free WOD held in Union Square Park.  This promises to be a huge event with over 200 people registered so far.  The event runs from 4p-6p and you or any of your friends who are interested in checking out CrossFit can RSVP to attend at crossfitrsvp@paragonsports.com! 

Strength Cycle Total is Next Week!

Mark your calendars, tell your friends that the next Strength Cycle total is next Wednesday, November 2nd.  Come watch the guys and gals of Coach Jeremy’s class reap the rewards of 8 weeks of hard work in the form of big numbers and new PRs.  The total starts at 6pm and all are invited and encouraged to attend one of the most fun and electric nights in the gym! 

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If you could only fulfill one training goal what would it be? Sub-3 Minute Fran? 2.5x Bodyweight Deadlift? 100 Unbroken Double Unders? 
_______________

Making the most of Strength Programming Rogue Fitness
Can I Get a Spot? Practice CrossFit
Old School Strength Training Youtube

20 Minutes Not For Rounds of:
8 Reverse Spiderman Lunge with Hip Lift
10 Prone Angels
12 Hollow Rocks
Row 14 Calories

Try to minimize the amount of stokes it takes you to reach 14 Calories.

Post thoughts to comments.

Gina C. on the last WOD of Crush Week

Happy Belated Birthday to Melon W.!!

 Back Off Weeks

By David Osorio

 

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What was the most crushing WOD of Crush Week? Are you feeling the need for Back Off Week?
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Community with Group Fitness Program: The Reebok-CrossFit Paradigm Forbes
Powerlifting in Prison Youtube