4 Rounds for time of:
12 Pull-Ups
24 Push-Ups
36 Squats
Run 400m

Post time and Rx to comments.
please watch each video demo before coming to class today!

The Boys Are Back In Town!

There is NO ACTIVE RECOVERY today.

Opportunities
By David Osorio

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!

___________________
Strong Ladies! Katie Hogan andLindsey Valenzuela On The Thruster Tie Breaker CrossFit Games
The CrossFit Games Update 1.1
Jacinto’s Muscle-Up! CrossFit Virtuosity on FaceBook

5×2
Tempo: 2-2-X

Add 5-10 lbs to last week. Make sure to remain explosive!
Rest no more than 2 minutes between sets

Post loads to comments.
(e6/8) compare to 6.24.11

For Time:
Row 1000m
50 Box Jumps

There is a 5 Box Jump Penalty every time your stroke rating goes above 30 s/m.  (With the exception of the first :20 of rowing). The goal is to pull hard, as opposed to pulling fast.

Post time and Rx to comments.
Compare to 1.19.11

Strength Cyclers Post Total

Happy Belated Birthday, “Petey Hopps“!

There is NO ACTIVE RECOVERY today.

The Return of “Tough Titsday”!
Ladies, it is time to get your estrogen on. This four part series is geared for beginning lifters who want to develop competency on the four barbell lifts: Squat, Deadlift, Bench Press and Press. We’ll focus on technique, how to establish appropriate warm up and work set weights, as well as the mental aspect of preparing to manage heavy loads. Titsday is a practical class using moderate volume and weight; it should complement your regular CrossFit life.

• This is your chance to dude out in a women’s only environment.
• For beginning lifters who have been out of Foundations at least one month and had some exposure to the movements. Limited to 4 participants.
• Please don’t hesitate to contact Margie with questions.
• Thursdays @ 6pm July 21, July 28, August 4 and August 11.
• Want more? Check out these Testimonials

Click here to register!

Advanced Handstand Class, This Thursday!
We’ve got 6 hand-balancers signed up for the free Advanced Handstand Class with Ken Haller this week.  This is a great chance to further your inversion skills with similarly skilled athletes. Remember that you’ll need a minimum of a :05 freestanding handstand to qualify for this class.  For a class description, current roster and to sign up, click here.

___________________
New Addias Weightlifting Shoes! Rogue
Best Minimalist Training Shoe On The Market Eric Cressey
Most Vegetarians Return to Eating Meat Healthy Home Economist
Free “No Excuses Run” with lululemon atheltica Brooklyn this Wednesday

Chris Artis!

July brings us a new athlete to honor and we couldn’t be happier to have chosen Chris. He’s a super cool cat with an interesting past, and a great work ethic. He’s been really proactive about his weaknesses and in doing so has gone from not being able to put a barbell overhead to being able to go overhead in WODs, and from not being able to squat without pain to squatting a 1 rep PR of 300. Chris’ extra effort in making himself a better athlete is what brought him to the forefront of the AOM discussion. He didn’t believe me when I told him he was the AOM. Here’s what I found out about him when we sat down.

Fox – Hey man, thanks for meeting up with me. I’m looking forward to hearing about your sordid past.

CA – Wow. Are you sure you guys mean me? This Chris A? The one without the sub 6 minute 2k time?

Fox – Yes Sir, you. We’ve been really impressed with how you’ve improved over your time here and especially since getting injured. On to the first stock question. How did you wind up at CFSBK?

CA – My brother-in-law George had visited friends in Northern California and they’d been ranting and raving about CrossFit. He really wanted to start doing it but my wife Elizabeth (George’s sister) eventually did the
research and found out that there was one right here in Brooklyn. One day she told me, “George is signed up to start CrossFit, and so are you.” I guess she figured we should do something together. We did a private
Foundations with Shane and that’s how I started. That was September of ‘09. If it were me I never would have done the private cycle, I’m somewhat of a cheapskate. But, Elizabeth paid and all so I went. I did the
Foundations and then didn’t come in for a week or two until Shane started sending George and I emails badgering us. I’m a pretty shy person so I might not have gone otherwise. It was all in my own head really. I saw all these fit people with these crazy athletic abilities and was intimidated. I started with drop-ins but after a month or so I was in. Once I started coming in I realized that everyone was so nice. I’m glad I wound up going.

Fox – We’re glad you did too! So, what had you been doing fitness-wise before CrossFit?

CA – Right before I had been just going to the gym across from my house and running and doing some other stuff, no routine really. I had done some boxing before that and enjoyed it but wasn’t really going to be a boxer so that faded out. When I came to CrossFit I had thought of myself as pretty fit. I always was active, ran track in high school and stuff. The first few classes were a shock. I remember Shane asking me how many pull ups I could do and I was like “five or so”, thinking that I could probably do ten but not wanting to look weak. Shane told me to get up on the bar and if I did one, I was lucky. I then realized I had grown out of shape and wanted my fitness back.

Fox – What made you stick with CrossFit? And why did you become someone who does all this mobility work before classes?

CA – Seeing everyone do all the stuff I wanted to do! Pull Ups, cleans, snatches. Also everyone is really supportive of each other. No one argues, at least not that I know of. If that happens I don’t want to know (it doesn’t). It was just what I needed to help me to push harder. The mobility stuff came partly at coaches behest, and partly because I really want to be able to do everything here. Handstands, the O lifts, all that stuff. Also, if I don’t then my sciatica can be really painful. So, not being in pain is a pretty good motivator as well. I learned a few tricks in the Mobility and Recovery Intensive and continue to use them.

Fox – Tell me a bit about your life outside of the gym. Work, hobbies?

CA – Well, first work. For nearly two decades I worked at book publishers doing publicity and PR. I now do the same thing, but on a freelance basis out of my home. It pays the bills and it’s pretty neat. I’ve worked with novelists ranging from Dean Koontz and George R.R. Martin, of Game of Thrones fame, as well as serious non fiction writers such as the physicist Stephen Hawking. Basically my job is to and drum up interest among members of the press for upcoming books and their authors. As far as hobbies I have two that I’m pretty passionate about. First is diving. I’ve been diving for about 12 years now. I started down in Belize and have been hooked ever since. There’s so much to see underwater. My wife dives also, though she’s not as crazy into it as I am. I’ll go in 4-5 times a day when we’re away. We’ve been on some pretty amazing trips to dive but the best has to have been Asia. I did some diving in Indonesia that just doesn’t compare to anywhere else that I’ve been. In this hemisphere though Bonaire is good as are a few of the less populated islands. If you get me started on development and the s**t it does to the underwater ecosystems I’ll be off to the races. I’ve got to bite my tongue. (Chris is pretty passionate about this subject and lots of adult themed language ensued. Ask him in person and I’m sure he’ll fill you in).

I also play Petanque (pay-tonk), which I love. (I ask if it’s just like French bacci and Chris indulges my comparison). I started 7 years ago with a free lesson in Bryant Park from La Boule Newyorkaise and now I
teach for that same organization. It’s a great game, it’s really a good drinking and smoking game. There’s skill but not a lot of athleticism required. It’s kind of my anti-CrossFit (he says and smiles).

Fox – I smell a CFSBK field trip! Now tell me about the sordid rock and roll past.

CA – I wanted to be a rock star, you see. I moved to New York for that very reason. I played in a few bands and it was a great time but it didn’t pan out in terms of making a living. I did have a few brushes with other people’s fame. One was when I tried out for The Meatmen. Brian Baker had left the band and I auditioned to be his replacement. Let’s just say it was humbling. I also had a stint in a band, called Puppet Show. Always hated that name. And when they asked me to join I almost said no, but the drummer, Matt
Stelluto, had played in the 80s hair metal band Smashed Gladys and I was a big fan of his so I joined up. My first show with them was opening for Johnny Thunders about a month before he died. That was one weird
scene. If any of the bands I played in had a shot, it was that one. But it was not to be, and I eventually tired of lugging gear and playing for peanuts, if that.

Fox – Chris, you’ve led and continue to lead a storied life. We need to get a CFSBK house band going! So, where are you at now with things? What do you still want to improve? Any recent accomplishments you’re proud of?

CA – I want to continue to improve my mobility, and to be able to clean and snatch properly. I know those two things are very related. I’m having fun getting better at stuff and 300 certainly was a nice round number to hit on the back squat. I also recently did 21 unbroken pull ups in a WOD and that was a great feeling. Going from 0 (first class with Shane) to 21 isn’t that bad. I remember back at the Lyceum, John McCann Doyle doing a double under/pull up WOD unbroken and it seeming so effortless. I’d like to do that workout and have it be so effortless.

Fox – Those are some great accomplishments. I’m sure that with continued hard work the rest will come also. Alright, last question. What should we look for in a future AOM?

CA – I’ve been thinking about this question since you seem to ask it of everyone. I’ve really appreciated the people who continue to support and cheer me on even when they’ve finished their own workout and
are wrecked but I’m still struggling on. That says a lot to me about their character. I know it’s helped me to continue and made it even just a bit easier to finish. I think that quality should be part of the recipe for a future Athlete of the Month.

Thanks again to Chris for meeting up with me and for being a fun nterview. We look each month for a member of our community who contains within them some qualities that we think are worthy of imitation,
and Chris certainly demonstrates a few. We coaches look forward to seeing you improve with us. And SBKers, do ask Chris about diving and Petanque…he is a wealth of spunk on both!

In 20 Minutes, find a max weight for the following couplet:
Hang Power Clean, 3 reps
Jerk, 1 Rep

Once you start you cannot put the bar down until all 4 reps are completed.  If you’re new to these movements, use this time to practice positions and technique.  Prioritize speed under the bar, in both the cleans and the jerk.

Post loads to comments.

5 Rounds NFT of:
5 Strict Ring Pull-Ups, tempo 1-2-1-2
1:15 Couch Stretch, Each Leg alternating Rounds with 1:15 Super Frog, each leg

The Pull-up tempo is :01 up, :02 hold at top, :01 descent, :02 hold at bottom.  If 5 is easy for you, add a few reps or make it an L-Sit Pull-Up. If you don’t have a strict pull-up, lower the rings enough so that your feet can assist you up.  For the mobility couplet, you’ll end up doing one movement 3 times and the other 2.  Bias the movement that seems more difficult for you.


Jaclyn on Barbell Warm-Ups

Congratulations Strength Cyclers!
We had some massive PR’s last night at the CrossFit Total graduation.  How did everyone do?  Please post to comments all your attempts and your total as well as your reflections on your performance.

Speaking of Strength Cycles.. here are the upcoming dates:

July Cycle A  (Novice)
7/11/11 – 9/2/11
Mondays and Wednesdays from 7:00-8:30pm
and
Fridays from 6:00-7:30pm

July Cycle B  (Intermediate/Advanced)
7/12/11 – 9/4/11
Tuesdays and Thursdays from 7:00-8:30pm
and
Sunday from 10:00-11:30am

July Cycle C (2xW Morning Cycle)
7/11/11 – 8/31/11
Mondays and Wednesdays from 6:30-8:00am

For more information and to register, click here!

Surf’s Up!
What are you doing Monday afternoon?  CrossFit will be closed that day but Coach Shane will be going to Beach 67 in Rockaway for a surf lesson and is inviting you too! The class would run from 11a-1p and up to 10 people can go.We can’t promise epic surf but should be a great day at the beach and an opportunity to use that fitness you’ve been cultivating so religiously. You’d need a suit and a towel and little else. Boards and surf tops are provided. The lesson’d be $70 bucks for 2 hours. Please Contact Us if you’re interested

_____________________
The Best Damn Push-Up Article, Period T-Nation

Advanced 2-2-2-2
Novice 4×3

Post loads to comments.
(e5/8) compare to 6.22.11

AMRAP 10 min
30 Wall Ball Shots 20/14
20 KB American Swings 32/20kg
10 “Games Standard” Push-Ups

Post rounds and Rx to comments.

Jack Gets Under a Heavy Bar

Congratulations to Strength Cyclers Will S and Robin R on their engagement!
Congratulations to Coaches Chris and Jess on their 3 year anniversary!
Congratulations to all American badasses Alec and Deb on their 15 year anniversary!

CrossFit Total Today!
Today is the day.  Strength Intensive Cycles A & B will be graduating with a CrossFit Total at 6pm.  Each athlete will have three attempts to 1RM in their Back Squat, Press and Deadlift.  All are welcome and encouraged to come out and watch the event. 

CFSBK Field Trip to the Brooklyn Cyclones Game
We’ve already got 12 people signed up to head down to Coney Island and check out the Brooklyn Cyclones game on Saturday, July 16th at 6pm.  If we hit 20 people we can get a group discount and free hats! Remember this isn’t limited to CrossFitters, friends, enemies, frenemies, romantic interests from rival families and imaginary friends are all welcome too! Please RSVP to Ariel (akalishman AT gmail.com) by Friday at 2pm to save your seat!

Please read “Virtuosity” by Greg Glassman
_________________
Frankie Edgar doing 100 Dips in 3 Minutes
Zone5Endurance.com
$10.95M Apartment in Manhattan with an Indoor Pool Honestly WTF

Rickke M with a mature Double Under Posture

Remember there are NO CLASSES on Monday, July 4th.  You can always check the Class Schedule page to see upcoming closings and schedule modifcations.

The Total is Tomorrow!
After 8 weeks of pushing and pulling steel the Strength Cyclers will be testing their efforts on Wednesday with a CrossFit Total.  All are welcome to come on down and cheer them on as they attempt to find new 1RMs in the Back Squat, Press and Deadlift.  The Total starts at 6pm.

Advanced Handstand Class, Part 2!
Next Thursday, July 7th at 8pm Ken H will be leading part 2 of the advanced Handstand Class.  This class is limited to 10 participants and has a :05 free standing handstand prerequisite.  To register, please contact us to RSVP your spot.  This is a free class which will cover Press to Handstands, Handstand to Forward Roll and Ring Handstands.
In honor of International Handstand Day (yesterday) check out Ken H Demo a Freestanding Static Handstand at CFSBK

CFSBK & Body Tribe
Check out our buddy Chip Conrad of Body Tribe Fitness and their new training complilation on YouTube.  Last year Chip and Co made it out to SBK and shot a few segments here.  See if you can spot our gym and our community in the video!

Strength Cyclers, What are your plans for each lift?
_________________
Correcting Bad Posture: Are Deadlifts Enough? Eric Cressey
Job Screening Company Archiving All Of Facebook All Facebook
America’s First Zero Packaging Grocery Store To Open In Austin Time
1970’s Polish Weightlifting Training Warm-Ups Youtube

Advanced 3-3-3-3
Novice 4×3

Post loads to commens.
(e2/4) compare to 6.19.11

“Annie”
50-40-30-20-10 reps for time of:
Double Unders
Sit-Ups

Post time and Rx to comments.
compare to 4.17.11 and 10.3.10

Welcome to the new blog! -Stella

Happy Birthday, Stella Z! (The Human)

CrossFitSouthBrooklyn.com 2.0
So here it is!  We’re excited about this new site which was designed by Michael & Associate.  The first thing you’ll notice is that the overall design has been streamlined.  We acquired a lot of links on Typepad and it made things seem a bit too cluttered. The navigation bar on the left will direct you to all the information you’ll need including some new resources like our new CrossFit South Brooklyn Levels sheet.  Here are some more highlights:

Class Schedule
The class schedule layout has been updated and is much clearer now with the new calendar display.  We’ll post any upcoming closings there incase you want to see check in on any holiday closings.

Contact Us
The contact us page is now a simple form that will send us your question or comment immediately.  The form can be used for any range of issues from changing your membership to signing up for a Teaser Class.

CrossFit Levels
CFSBK is proud to announce our CrossFit Levels guide.  This new resource will be used to help you set goals and access your overall fitness.  We’ll be talking a lot more about how to use the guide in future posts.

Upcoming Events
The gym’s upcoming events will be listed on the right column of the home page as well as in the navigation bar.  Each event will also have a short description associated with it to help keep you informed.

The Search Function
On the right of the screen you’ll see the search bubble.  Here is where you can search for a previous workout on your own.  You’ll have access to every blog post since 2007.  Alternatively, you could also use the monthly archives located below the search bubble.

Login/Register
After a quick registration process you can stay signed into the site so that you don’t have to put in basic information every time you want to post a comment.

Mailing List Sign Up
We send out one email per month via our mailing list. Each message contains a short article by Coach Fox NOT featured on the blog as well as some reminders and promotions.  Sign up today!

Facebook/RSS Links
Sign up with one click to friend us on Facebook or subscribe to our RSS feed.  Found at the bottom right of the page.

Rotating Banner Image
Our community has had the good fortune of being acquainted with some damn good photographers.  We want to show off some of their best work and get to highlight our community in the process.  Each time you check the site you’ll be greeted by a new image.  There are about 25 pictures in there and more to be added as they come.

Finally, squarespace provides us with a variety of options to further refine our site.  As we move forward we can add or modify certain things to try and increase its functionality for you. Let us know what you think about the site in the comments section.

21-15-9 Reps for time of:
Thrusters, 95/65
Pull-Ups

Post Rx and time to comments.
compare to %80 Font

Portia H Push Jerks

This is a 120% Font Bolded
When you use a header it automatically creates a permanent page break which I don’t like. Using 120% allows me to keep the text more condensed.  Also, the HTML works just like in Typepad for the image, which is dope.

__________________
Don’t forget the links
What do I think of all this red?

5 Rounds for max reps:
1 Minute Row, calories
1 Minute Rest
1 Minute Ring Dips, Ring Push-Ups or Push-Ups
1 Minute Rest
1 Minute Push Press 115/80
1 Minute Rest

Post Rx, total reps per movement and overall total to comments.

 

Rob N Goes Overhead

Goodbye Typepad!
Today is our very last post ever on typepad.  Tomorrow you’ll see a new blog which we’re all very excited about.  All the previous posts, pictures and comments will migrate to the new blog so nothing will be lost.  If you use the www.CrossFitSouthBrooklyn.com URL you’ll be automatically directed, if not, we’ll post the squarespace URL on typepad tomorrow so that you can update your links.   Typepad has been good to us, but greener pastures await. 

Did anyone check out the Undead Jazz Fest last night?
____________________
Early Farmers Were Sicker And Shorter Than Their Forager Ancestors Discover
Does Meat Rot In Your Colon? No! What Does? Beans, Grains and Vegetables Gnoll
The Sun Is The Best Optometrist NYTimes
How Tom Jones Turned Caveman and Shed Two Stones In 5 Months Daily Mail
We’re Getting Smaller And Our Brains Are Shrinking, Is Farming To Blame? Daily Mail

5×2
Tempo for today is: 2-2-X (2s down, 2s hold, explode up. Heels may leave ground, try to jump)
Add 5-10 lbs to last weeks tempo squats but make sure you are still able to explode out of the bottom.

Post loads to comments.
(e4/8) compare to 6.18.11

For Time:
15 Power Cleans
Run 400m
10 Power Cleans
Run 400m
5 Power Cleans
Run 400m

Advanced loads for the Power Cleans are 155/105

Post Time and Rx to comments.

Shout out to David B who has been consistently addressing his mobility issues at every single class he attends. Keep up the great work, David!

Congratulations to all our LGBT members on the Gay Marriage Bill passed yesterday! CFSBK is especially proud to be be a NY Affiliate today.

New Strength Intensive Dates Posted!

July Cycle A  (Novice)
7/11/11 – 9/2/11
Mondays and Wednesdays from 7:00-8:30pm
and
Fridays from 6:00-7:30pm

July Cycle B  (Intermediate/Advanced)
7/12/11 – 9/4/11
Tuesdays and Thursdays from 7:00-8:30pm
and
Sunday from 10:00-11:30am

July Cycle C (2xW Morning Cycle)
7/11/11 – 8/31/11
Mondays and Wednesdays from 6:30-8:00am

For more information and to register, click here!

Undead Jazz Fest at CFSBK Tonight!
Patrons of the arts rejoice! Tonight CFSBK is one of the hosts for the Undead Jazz Fest.  This concert is great for connoisseurs of jazz as well as the uninitiated.  Homage Skate Park, Littlefield and CFSBK (all on Degraw Street) will play host to a variety of musicians all night long.  For more information and to get tickets, please click here!