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.

_________________
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?
____________________
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!

______________________
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

________________

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.
________________

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.
_____________

What are you most thankful for this year?  What was your favorite Thanksgiving dish this year?
_____________

Season’s Drinkings Robb Wolf
Top 10 Gift Ideas for the Strength Enthusiast Elite FTS